Just over here wondering if these biceps are ever going to actually grow 🤷🏻♂️🦄 What’s your favorite arm exercise? Happy Friday fam! ✊🏼🚀
O afundo é um exercício bastante popular e utilizado nas mais diversas academias para treinamento de membros inferiores, algumas questões são frequentemente realizadas sobre sua ativação e solicitação muscular.
É um exercício em cadeia cinética fechada, que pode ser realizado com diferentes variáveis como: com barra, haltere, no Smith.
Exercício indicado para indivíduos experientes em treinamento e não iniciantes, (grifo meu). É demonstrado nos estudos que ocorre uma maior solicitação muscular dos extensores do joelho (quadríceps) em relação aos flexores, (isquiotibiais). No estudo de (Garcia 2012) observou-se uma maior ativação dos músculos da perna que se encontra posterior em relação a anterior, sendo as proporções para o Vasto lateral de 50% para o membro anterior e 75% para o posterior , para o vasto medial 54% para o membro anterior e 113% para o posterior, e para o bíceps femoral 48% para o membro anterior e 62% para o membro posicionado posteriormente.
Também ocorre uma considerável solicitação do glúteo, sendo que em um estudo realizado com 24 pessoas o afundo promoveu recrutamento elevado tanto do glúteo máximo quanto médio, superando tanto o exercício em quatro apoios quanto os exercícios de abdução de quadril em decúbito lateral. (Boren et al., 2011)
Importante destacar que esses testes foram realizados com cargas mínimas e sem a observação de alguns parâmetros que utilizamos na sala de musculação com o intuito de tornar o exercício ainda mais eficiente, como amplitude de movimento e controle de velocidade. Portanto, se pensarmos nos exercícios conforme eles são executados na academia, certamente as diferenças em favor do agachamento e do stiff seriam ainda maiores!
No mais, é interessante que mais estudos sejam realizados a fim de identificar a solicitação dos ísquitibiais, um dos estudos foi realizado apelas com 9 mulheres
REFS: GARCIA, Gisele Rodrigues, et.al. Análise eletromiográfica dos músculos da coxa no exercício agachamento afundo até a exaustão. Rev. bras. cineantropom. desempenho hum. vol.14 no.1 Florianópolis 2012
GENTIL, Paulo. Exercícios para glúteos. GEASE, 2012.
Happy Friday!! Despite not working out consistently for a few weeks, I’ve still managed to keep myself accountable in other ways. I’ve always been someone who felt chubby as soon as I missed a workout, but eating healthy a majority of the time and only giving into certain cravings has paid off. I know that I haven’t miraculously gained all my fat back that I’ve lost and I know that doesn’t happen the minute you miss a workout. Learning to accept things the way they are has been a big thing for me and I’m glad I’m finally in a place where I can be happy with who I am in the moment. It’s almost time for the weekend y’all!!
WALK IT LIKE I TALK IT 🔥🔥🔥
On a daily basis there is a war going on.. we all have that problem!! We have to make decisions that could possibly alter our future. Some are bad and some great but how we stay true in those exact is where you find who you truly are and what you want. I’ve realized many things about myself in those seconds of which decision will serve a better purpose for where I want to go in life.. one thing tho.. I won’t give up whether it’s a fork in the road, storm I have to walk through with no shoes and socks, or could be smooth sailing.. ALL I KNOW THAT AS LONG AS THERE IS BREATH IN MY BODY I STILL HAVE A PURPOSE HERE IN THIS WORLD 🌎💯
Many people feel that protein powders have a special ability to increase muscle mass and strength. In reality, they function more as a convenience supplement rather than a necessity for adaptation. Taking a scoop after your workout is helpful in starting the MPS and recovery cascade but it isn’t 100% necessary to do so.
Protein powder is very helpful for people who struggle to get enough protein in their diet. One scoop at a strategic time during the day (breakfast, post workout, bedtime) can help you hit a higher protein intake. Also, certain sources of protein powder do have some health benefits beyond just MPS.
Whatever diet you may follow, there are several options as far as using a protein powder. Whey, casein, and egg are the most efficient sources overall. However, our vegan friends can do well with pea, rice, and even soy protein powder. As always, make sure you are including a variety of protein sources in your diet for best results!
💪 💪 #protein #powder #supplements #postworkout #preworkout #myth #science #muscles #fatlosscoach #prepcoach #personaltrainer #physique #athlete #health #fitness #fit #fitnessmodel #fitnessaddict #workout #bodybuilding #gym #gymlife #gymfreak #gymtime #gymrat #gymmotivation #train #fitfam #progress
1 week left of what has essentially been a 20 week cut, with a week off in Spain about 8 weeks back, it’s been difficult but it’s what we do! -
Being consistent with anything is what yields results!
Me hoping nobody notices me leaving McDonalds earlier #cheatday
I always aim for a well rounded diet
I was a little over zealous on this training block. Lower carbs hit me hard on what was supposed to be the heaviest week. I'm very happy to have hit 550lbs for three repetitions last week but I had to shut it down at 495 this week. With a big deload planned I dropped down and did 2 sets at 405lbs. Did like 10 or something dumb the first set and 8 on the second set which I decided to film.
YUUUUUUUS 24 today 🎉. God damn this last year has been INSANE for me. Went through the absolute worst and absolute best times of my life in this past year. From a horrendous toxic heart break to a BLESSING as big as meeting @pjbraunfitness
& becoming part of the @blackstonelabs_official
team 💪🏼, it’s been quite a year. The rough times taught me lessons, huge lessons💯. Those rough times and heart breaks taught me self love and self happiness and that my friends, is the most important and amazing thing that has ever happened to me. I am so god damn grateful for each and every person in my life and I hope you all know that. Thank you SO much for all the birthday wishes and love today. I am overwhelmed with joy 🤗☺️. Have a beautiful day babes. 💋🥂
This pic marks the 6th day of my raw food week.
Who says you can't build muscle + strength + stay lean on a plant based diet? 💪🥦🥦😂
On my next post, I will share what I experience throughout my whole week of eating raw. Stay tuned!💯
I would like to thank @arenacergazz
for the awesome photos, will share more of their work next week!
Go check out
Ready for the weekend like ☀️💦🙆
That pretty much sums up my trip so far! Hope you all have a wonderful weekend!
What you do EVERY DAY matters more than what you do ONCE IN A WHILE!
Work hard 🤘train harder 🏃🏋 it's the weekend already 😏
As I was editing my clips I took from this morning, I noticed how much my legs have progressed over the years. It’s crazy to see your body’s accomplishments over the years. Especially when it comes to body parts that have had previous injuries (4 ACL, 3 MCL, and a total knee blowout) and caused you to have a setback. Even though I have always had bigger quads (thanks genetics), I still train them frequently. Yes, there are days when I hate having big quads, but I’ve learned to love them over the years. Always love your body no matter what you’re currently facing!
Flex Friday with no flexing at all!! Got caught well and truly of guard here 😳🤔