Treino com Elástico – Bíceps, Tríceps e Peitoral

Treino com Elástico – Bíceps, Tríceps e Peitoral

Uma alternativa bem simples e funcional para quem não tem tempo, ou não gosta de academias, são os elásticos. Fáceis de encontrar em casas de produtos para atletas o até mesmo na net por 30 ou 40 reais.
Os execícios com elástico tem o mesmo efeito do peso ou de halteres, com a vantagem que são mais leves e fáceis de guardar, além de evitar possíveis lesões mas sérias.
Recomendamos que você troque os elásticos a cada período, assim que perceber que eles estão ficando mais fracos. Com o passar do tempo é normal que eles percam as suas propriedades.
Essa série de treino é bem simples, para cada grupo de músculos, vamos fazer três séries de 20 repetições cada para os iniciantes e para os intermediários quatro séries e cinco para os avançados.
Você também pode fazer um ” circuito ” e uma série com 20 repetições da primeira até a ultima e repetir tudo do inicio.

 Bíceps Simultâneo 




Dica: Se achar que está leve, enrole o elástico nos pés de forma que diminua o seu tamanho. Leve as mãos até a altura dos ombros, mantenha a coluna reta.

Na figura ao lado, veja quais músculos estão sendo trabalhados nesse treino.























Bíceps Braquial ou Martelo


Dica: Mantenha o pulso firme com a palma da mão para dentro





















Bíceps Concentrado



Dica: Faça esse exercício sentado em um banco ou cadeira, apoie o cotovelo acima do joelho e leve a mão do chão até o ombro.

















Tríceps Francês

Dica : Segure o cotovelo com uma das mãos livres, encoste as costas em uma parede ou coluna para manter as coluna reta. Leve a mão do ombro até acima da cabeça. Cuidado para o elástico não prender nos cabelos. Use de preferência os cabelos presos.















Tríceps Kickbacks ou coice




Dica : Leve a mão até o máximo de extensão possível, faça simultaneamente com os dois braços. Coloque seu tronco na posição de 45º aproximadamente.



















Voador e Flexão



Dica : Voador – Leve as mãos juntas até o meio do peito e retorne lentamente
           Flexão – Para os iniciantes faça sem o elástico.

Dicas dos treinos :

  • Faça os movimentos lentamente na contração
  • Não tenha pressa de obter resultados imediatos
  • Alongue-se antes e após o treino
  • Faça uso de BCAA antes e depois dos treinos, ele vão garantir a manutenção dos músculos e evitar dores de fadigas.
BONS TREINOS!

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width: 200px !important;
margin: 0 auto !important;
overflow: hidden !important;
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#WFItem13597702 em {
color: inherit !important;
font-style: italic !important;
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key: ‘HWDWNL07469605326187957748’,
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id_box_shop: ‘box_shop_57748’
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Shop.Widget.show(opts);

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