Top 5 erros mais comuns na musculação

TOP 5 ERROS MAIS COMUNS NA MOSCULAÇÃO

1° TREINO INDIVIDUAL

[{"selector":"#anim-18c103b1-8129-47ac-af0d-af6e9545cf74","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c7d46b3-9493-4994-8a6a-2e904a63fd5d","keyframes":{"transform":["rotate(-183deg) translate3d(-31.30755%, 0px, 0) rotate(183deg)","rotate(-183deg) translate3d(0px, 0px, 0) rotate(183deg)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66bd9496-5469-4b76-ad99-f2ee6ebf8e79","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-18e51575-e758-4051-9614-9963d1678b20","keyframes":{"transform":["rotate(-85deg) translate3d(29.18969%, 0px, 0) rotate(85deg)","rotate(-85deg) translate3d(0px, 0px, 0) rotate(85deg)"]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de2f8324-deb9-4d5e-bdbe-041cc8e5c8a5","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4767ce52-c9d0-4a31-a184-f8c5232b39d3","keyframes":{"transform":["scale(1)","scale(1.2)","scale(0.98)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":3}] [{"selector":"#anim-775c62a6-051b-4eb6-90b7-83f84b82c1ba","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-31f12559-01cb-478c-b3cf-9d4294337a29","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73118103-b4ff-4249-a97d-8002b29faad3","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a552546c-35f6-48ab-9488-9c7adcdb77ff","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73a39a38-aeaf-45ec-95ff-0542b24501b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Seta Você não é todo mundo! Não copie o treino de ninguém, sempre busque um profissional da área para que com suas necessidades ele monte um treino adequado.

2°FASE EXCÊNTRICA

[{"selector":"#anim-426270ee-3c5d-431d-a5e6-9ec17e2d1dbc","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bcc62732-69a5-4a95-ab91-a4424627a11a","keyframes":{"transform":["rotate(-183deg) translate3d(-31.30755%, 0px, 0) rotate(183deg)","rotate(-183deg) translate3d(0px, 0px, 0) rotate(183deg)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-61d48375-7f8e-445f-b91d-79425881a21b","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6a31811d-9de2-456a-a8ff-f9d56d693a95","keyframes":{"transform":["rotate(-85deg) translate3d(29.18969%, 0px, 0) rotate(85deg)","rotate(-85deg) translate3d(0px, 0px, 0) rotate(85deg)"]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9532d416-6231-4a23-b9f5-3bd084ca8cdf","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c5a5f333-0802-4019-9f4a-de8849269734","keyframes":{"transform":["scale(1)","scale(1.2)","scale(0.98)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":3}] [{"selector":"#anim-ddaac235-6181-4f4f-ae0e-7c0fc8fd7557","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-af02ec55-23df-4a8b-8562-a0453560a032","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e9f0fe3f-1c36-4c10-aa6c-9c4cb208f865","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6cbdbd86-4498-4862-bb0b-5f1c79dd8211","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1d0232d7-d7fe-481d-a60c-c721c3c859a1","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Seta A fase excêntrica é importante pois é a fase em que a carga vence a resistência, na grande maioria, é a "volta", se você não controlar, ira perder um grande estimulo para hipertrofia.

2°FASE EXCÊNTRICA

[{"selector":"#anim-aa6ed1a3-6c47-4ef9-9d57-98b8a7817573","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98fc9799-7afa-46e5-bdeb-c968e3396259","keyframes":{"transform":["rotate(-183deg) translate3d(-31.30755%, 0px, 0) rotate(183deg)","rotate(-183deg) translate3d(0px, 0px, 0) rotate(183deg)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8555a18d-ab1e-43c9-98cc-de0e53063cc1","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9342be54-6811-4160-a513-dcb81b1f18e0","keyframes":{"transform":["rotate(-85deg) translate3d(29.18969%, 0px, 0) rotate(85deg)","rotate(-85deg) translate3d(0px, 0px, 0) rotate(85deg)"]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d908951e-d83e-427a-b61c-f9263bafe8f4","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-37d19e06-5f63-4367-96d1-8f38769585d7","keyframes":{"transform":["scale(1)","scale(1.2)","scale(0.98)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":3}] [{"selector":"#anim-c5427487-47eb-4885-8feb-3c328f57f31a","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-046ae2d7-1e55-45a0-898c-2ef80c469332","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-caea1731-06ec-4521-a761-d1a342a70495","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd0f7d8d-a48b-421d-8db3-437a6d88b531","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10b88cfe-1db7-48f2-ab96-d0b5095b2fbb","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Seta Ótima estratégia para a fase excêntrica é literalmente segurar a volta do exercício, para dar um bom estímulo você pode segurar de 1 a 2 segundos a mais do o que na fase concêntrica.

3°FINAL DE SEMANA TAMBÉM PODE

[{"selector":"#anim-e75d080a-149a-4c17-bbfa-5eff9883ced7","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3d1694ae-ea22-41ee-869f-2bef6be53f3a","keyframes":{"transform":["rotate(-183deg) translate3d(-31.30755%, 0px, 0) rotate(183deg)","rotate(-183deg) translate3d(0px, 0px, 0) rotate(183deg)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0a847c62-101e-4058-9db6-f8924c2f18e7","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-046ac81f-e6a1-411b-bcc3-e42f7936ef54","keyframes":{"transform":["rotate(-85deg) translate3d(29.28177%, 0px, 0) rotate(85deg)","rotate(-85deg) translate3d(0px, 0px, 0) rotate(85deg)"]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-055fc7fa-9b27-449a-8477-e46424f25a1d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bcb1d86b-bf6d-4566-a76b-2bad1501b166","keyframes":{"transform":["scale(1)","scale(1.2)","scale(0.98)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":3}] [{"selector":"#anim-2600ab55-9130-4816-a7b7-21ff589059a3","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-508c8e59-eca8-4fb5-89c0-3e175ca00e80","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cfd46478-386e-4ecd-9706-e069dcbf3156","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43ed351c-4135-4938-a0e9-42eb772a0347","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12a36a7d-9fb8-4065-a487-d5cdb81ed591","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Seta Todos nós merecemos uma recompensa após uma semana focada em treino e dieta, mas não comprometa seus ganhos na semana em apenas 2 dias, tenha foco!

4° TROCAR EXERCÍCIO TODA HORA

[{"selector":"#anim-031f0aca-c372-4bda-a19e-6eaea137c381","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e628b426-cb56-44c1-9df2-151504c3cea4","keyframes":{"transform":["rotate(-183deg) translate3d(-31.30755%, 0px, 0) rotate(183deg)","rotate(-183deg) translate3d(0px, 0px, 0) rotate(183deg)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-45e44283-2132-478f-8c2e-d9bf0a94b56b","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb813784-6870-412b-991a-6f5a0cdf0503","keyframes":{"transform":["rotate(-85deg) translate3d(29.28177%, 0px, 0) rotate(85deg)","rotate(-85deg) translate3d(0px, 0px, 0) rotate(85deg)"]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b54a505-3574-40f7-a7c4-21e03bcd6afd","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e0c94b4-b3af-4d42-bb28-6c8799304732","keyframes":{"transform":["scale(1)","scale(1.2)","scale(0.98)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":3}] [{"selector":"#anim-357ee578-cef0-4a5c-b6fa-bc6234f8ebe1","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-af34e9d6-4ead-40b3-9223-7eb31e07ec2c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fa7c0f8f-2a23-4ca6-9166-d52509e2b6fb","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6882b88-2531-4d5a-b5a5-205a9398f55d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ea6579af-cdb1-4c3c-baa3-624dc36a3394","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Seta Você consegue extrair muito mais resultados com o mesmo exercício por um longo período de tempo, basta mudar a estratégia. Continue para ver mais.

[{"selector":"#anim-29a20545-1276-47b6-b8f3-10f33a915d25","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d8dd82f0-158a-41af-b7cf-09e0d0e9fbd0","keyframes":{"transform":["rotate(-183deg) translate3d(-31.30755%, 0px, 0) rotate(183deg)","rotate(-183deg) translate3d(0px, 0px, 0) rotate(183deg)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1ed6225-eefc-4fca-9ec1-8d9335aac522","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1bcfea5e-e3df-4fcb-aaa8-fc386a4950ea","keyframes":{"transform":["rotate(-85deg) translate3d(29.28177%, 0px, 0) rotate(85deg)","rotate(-85deg) translate3d(0px, 0px, 0) rotate(85deg)"]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7ed62b35-d030-4703-b654-5d2163ff8d35","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f45605d0-c5e2-4fd5-911d-d19000d8b906","keyframes":{"transform":["scale(1)","scale(1.2)","scale(0.98)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":3}] [{"selector":"#anim-53f9331a-4890-4e71-8608-2446a4aea2c8","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-efd30bd6-d4e4-4a17-9436-c2d51b5df1d2","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-27d2f3f6-780b-43e9-ae0f-1b3059bb4a3b","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f01b2d0d-488c-46ee-a5be-5bf38df5cd2d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5616d4b6-2ef5-4322-96d3-ec6291233de6","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] COMO EXTRAIR AO MÁXIMO COM O MESMO EXERCÍCIO? Seta Simples, mude a estratégia! Aumente a carga, aumente o numero de repetições, diminua o tempo de descanso e aumente a cadência.

clique e saiba mais

[{"selector":"#anim-043e6432-3ba1-42a4-bf25-4b1671c45947","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f2de03eb-d94b-4cdf-9d1b-009763830538","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] eleita a melhor creatina para hipertrofia e emagrecimento