Treino Para Esmagar O Bíceps
Quais exercícios para bíceps são mais eficazes?
Veja como fazer seu bíceps ficar gigante seguindo esta série do treino de musculação focado no bíceps! Use estas dicas para treino e tenha seu bíceps gigante.
O bíceps responde muito rápido aos exercícios de musculação voltados para esta área, porém, muitos não sabem treinar corretamente, com a técnica e concentração adequadas. Os exercícios para bíceps precisam ser executados com bastante concentração, sem balançar o corpo, utilizando somente o bíceps para flexão de cotovelo. Se o foco é treinar para “esmagar o bíceps”, pegar muito peso utilizando músculos desnecessários não trará os resultados desejados. É importante a escolha do peso adequado para contrair e concentrar o bíceps e prevenir qualquer lesão.
Tendo em vista o que foi dito, é necessário entender que o músculo bíceps braquial é um dos principais do compartimento flexor do braço. Sua origem e inserção atuam tanto na articulação do ombro quanto na articulação do cotovelo. O músculo bíceps consiste em duas cabeças:
Cabeça longa
A Cabeça longa do bíceps puxa o braço para longe do tronco em um movimento de abdução e faz uma rotação interna.
Cabeça curta
A Cabeça curta traz o braço para perto do tronco em um movimento de adução. Às duas cabeças do bíceps contraindo em conjunto é importante para o exercício.
Às duas cabeças do bíceps, contraindo em conjunto, fazem a flexão de cotovelo.
Veja mais sobre a anatomia do bíceps, https://www.kenhub.com/pt/library/anatomia/musculo-bicipite-braquial.
É importante trabalhar o bíceps, pois ele é essencial nas funções de levantar, empurrar e puxar. E, para isso, existem muitos exercícios, com diversas variações e diferentes treinos.
Você está buscando um programa de exercícios para bíceps que vai dar realmente resultado?
Você está treinando várias séries diferentes de exercícios para bíceps, mas sem resultados? Está tentando crescer, ganhar hipertrofia muscular, mas o seu bíceps não tem crescido ou definido da maneira que você realmente gostaria?
Ter um bíceps gigante é um desejo universal, mas para que isso aconteça você deve aprender a maximizar o seu treino. É preciso ter a noção do momento correto para aumentar o peso, de forma que sempre supere o peso anterior.
Existem vários métodos de treinamentos direcionados a esta parte do seu corpo. Abaixo vou citar alguns nomes de exercícios para bíceps que você provavelmente já conhece, pois são bem populares. Se eles não estiverem na sua série de treino de musculação, é melhor incluí-los agora.
Estes exercícios são básicos, porém são importantes para crescimento imediato do seu bíceps. Claro que existem muitas variações e muitas maneiras de malhar bíceps.
Melhores Exercícios Para Bíceps
- Bíceps Direta Barra Reta
- Bíceps Barra W (sentado ou em pé) /com halteres/ou banco Larry Scott
- Bíceps Parafuso Halteres
- Bíceps/Antebraço Martelo Halteres
- Bíceps Direta Cross/Pulley/Polia
- Bíceps Martelo Corda Cross
- Rosca Bíceps Concentrado
- Treino de Antebraço com Corda e Halteres
A depender da academia e da interpretação de instrutor, as nomenclaturas para treinos de bíceps podem variar, mas a eficácia deste vai estar diretamente ligada à intensidade e à angulação.
Vamos ver como executar cada treino de bíceps com os seguintes exercícios para bíceps:
1 – Rosca Bíceps Direta – (Exercícios Para Bíceps com barra)
2 – Rosca Bíceps Direta Halteres/Cross/Pulley/Polia
3 – Dumbbell Hammer Curls – Rosca Bíceps Martelo
4 – Hammer Rope Cable Curls – Bíceps Martelo Corda Cross
5 – Bicep Contrated Curls – Bíceps Concentrado
6 – Rosca Bíceps Cruz Unilateral Ou Bilateral no Cross over/Pulley/Polia
7 – Inverted Barbell Curls – Rosca Bíceps Invertido Barra ou Pulley
Tem centenas de nomes variados para exercícios para bíceps, dependendo da academia e interpretação de cada um, mais o treino de bíceps e antebraço que vai funcionar, depende da intensidade e ângulos, treinado numa série de bíceps eficaz!
Dicas Para Treino de Bíceps
Treino Para Esmagar o Bíceps
A seguir vou mostrar uma série de exercícios para bíceps que realmente funciona, não só para mim, mas para a grande maioria. Você deve treinar seu bíceps em diferentes ângulos e sempre começar com peso livre antes das máquinas ou cross-over machine.
Programa de Treino de Bíceps
- Rosca Direta Barra Reta ou Barra W (sentado ou em pé) para começar – (Ai pega o ângulo reto do bíceps braquial)
- Bíceps Rosca Concentrada – (Ângulo interno do bíceps braquial)
- Bíceps Rosca Martelo (Halteres ou Corda no Cross) – (Pega bastante o braquio radial, braquial, extensores e flexores do antebraço, e bíceps)
- Bíceps Rosca Cruz em pólia/Cabo/Cross-Over – (Trabalha a cabeça longa do bíceps e trabalha o bíceps no pico)
Qual o Melhor Treino de Bíceps?
Esta série de exercícios para bíceps é bastante eficaz, pois envolve todos os ângulos necessários para um bom resultado. Para treino de força é aconselhado uma série de bíceps com 4×1-5 repetições e de 3 – 5 minutos de intervalo.
Para hipertrofia o mais indicado são 3 séries de 6 – 12 repetições. Para resistência e definição muscular são 4 séries de cada exercício para bíceps, de 12 a 15 repetições ou até a fadiga muscular.
O meu treino de bíceps consiste sempre em 4 – 5 exercícios, com 4 séries no primeiro exercício e 3 séries nos sequentes. Minhas repetições variam de 8 a 10, e sempre acrescento mais peso, pois “levantar pesado” é o que cria hipertrofia muscular! Claro que você pode variar entre os estímulos tensional e metabólico.
Este programa de treino de bíceps foram os melhores exercícios para bíceps. Bem básico porem eficaz!
É importante ressaltar que, além de membros superiores, é fundamental sempre treinar a base do nosso corpo. Aqui você aprende como ganhar massa muscular nas pernas.
Para atingir os objetivos que você deseja é necessário ter um bom plano de treino de musculação e, não somente ter, mas executá-lo corretamente, aliando sempre com outros fatores como a nutrição, a dedicação e a disciplina. Aprenda aqui como montar uma série de treino.
DICAS
Para um melhor exercício para bíceps, algumas dicas podem ser valiosas, melhorar o desempenho do seu treino. Por exemplo, preferencialmente, nos dias em que fizer exercícios para bíceps na academia, para concentrar mais energia nesse músculo, evite malhar costas ou peito junto.
Outra dica é para que você execute os movimentos de forma mais devagar, esforçando mais o músculo para aumentar o pico de contração muscular e corrigindo possíveis erros. Esteja atento à sua postura. Altere a ordem dos exercícios para que seu músculo não se “acostume” com a sequência. E, por fim, descanse o bíceps por, no mínimo, 48 horas.
Veja mais posts:
· Treino de Peito
· Treino de Costas
· Exercícios Para Malhar Perna
· Como Secar a Barriga
· Condicionamento Físico
Fique à vontade para expressar a sua opinião nos Comentários e não deixe de compartilhar o texto em sua rede social favorita. Você pode também indicar o site para conhecidos.
Agradeço sua visita!
Se você precisa mais de motivação, veja: se Motivar Para ir Treinar.
Bitcoin Accelerator This tool is designed to prioritize your transaction, ensuring it gets confirmed faster on the network. It’s an essential resource for anyone looking to optimize their Bitcoin experience. Don’t let slow confirmations hold you back; discover the benefits of using an accelerator today!
anvixa maroc est un service de haute qualité conçu pour l’hébergement de sites web au Maroc https://anvixa.ma/hebergement-web-maroc/
Thanks for this very informative article! For anyone looking for a detailed step-by-step guide on creating a Binance account, here’s a helpful resource I found: How to Register an Account on Binance. Hope it’s useful!
Thanks for this very informative article! For anyone looking for a detailed step-by-step guide on creating a Binance account, here’s a helpful resource I found: How to Register an Account on Binance. Hope it’s useful!
How to Register an Account on Binance https://www.binance.com/en/square/post/15710503553490?ref=775587485
How to Register an Account on Binance in India
How to Register an Account on Binance in the United States
How to Register an Account on Binance in Canada
How to Register an Account on Binance in Australia
How to Register an Account on Binance in the United Kingdom
How to Register an Account on Binance in Singapore
How to Register an Account on Binance in South Africa
How to Register an Account on Binance in Germany
How to Register an Account on Binance in France
How to Register an Account on Binance in Spain
How to Register an Account on Binance in Brazil
How to Register an Account on Binance in Italy
How to Register an Account on Binance in the Netherlands
How to Register an Account on Binance in the UAE
How to Register an Account on Binance in Japan
How to Register an Account on Binance in South Korea
How to Register an Account on Binance in Portugal
How to Register an Account on Binance in Russia
How to Register an Account on Binance in China
How to Register an Account on Binance in Turkey
How to Register an Account on Binance in Thailand
How to Register an Account on Binance in Vietnam
create binance Wealth Management Create Binance Wealth
Good day! Do you know if they make any plugins
to assist with SEO? I’m trying to get my website to rank for some targeted keywords but I’m not seeing
very good success. If you know of any please share.
Kudos! I saw similar art here: Eco wool
Coumarin is most widely known for its use in stopping blood clotting, but constituents related to it could have quite a few actions.
sugar defender official website As someone that’s always
bewared regarding my blood sugar level, locating Sugar Protector has been a
relief. I feel a lot a lot more in control, and my current exams have shown positive enhancements.
Understanding I have a trustworthy supplement to sustain my regular offers me satisfaction. I’m so grateful for Sugar Protector’s effect on my
health! sugar defender Official website
sugar defender official website I
have actually dealt with blood sugar level changes for several years, and it truly influenced my power levels
throughout the day. Because starting Sugar Defender,
I feel extra balanced and sharp, and I do not experience
those mid-day drops any longer! I like that it’s a natural
remedy that functions without any severe side effects.
It’s absolutely been a game-changer for me
sugar defender Including Sugar Defender
into my day-to-day routine overall well-being. As a person who prioritizes healthy and balanced eating,
I appreciate the added protection this supplement supplies.
Considering that starting to take it, I’ve observed a marked renovation in my power levels and a substantial
reduction in my wish for unhealthy snacks such a such an extensive impact on my daily life.
sugar defender official website
sugar defender ingredients Sugarcoating Protector to my daily regimen was among the most effective choices I’ve
made for my wellness. I beware concerning what I consume, but this supplement adds an added layer of support.
I feel much more steady throughout the day, and my cravings
have actually reduced considerably. It’s nice to have something so
basic that makes such a big distinction!
sugar Defender ingredients
sugar defender ingredients For several years, I have actually fought uncertain blood glucose
swings that left me feeling drained and lethargic. Yet since incorporating
Sugar my power degrees are now secure and regular, and I no more strike a wall in the afternoons.
I appreciate that it’s a mild, all-natural approach that doesn’t featured any kind of undesirable side effects.
It’s truly transformed my life. sugar defender official website
sugar defender official website I have actually had
problem with blood sugar fluctuations for many years, and it
truly influenced my energy levels throughout the day.
Given that starting Sugar Protector, I feel more well balanced and alert, and I do not experience those
afternoon plunges anymore! I love that it’s a natural option that
works with no rough negative effects. It’s absolutely been a game-changer for
me sugar defender
There’s definately a great deal to know about this issue. I really like all of the points you made.
Hi, I do think this is an excellent site. I stumbledupon it ;) I will revisit yet again since I saved as a favorite it. Money and freedom is the best way to change, may you be rich and continue to guide others.
I seriously love your website.. Very nice colors & theme. Did you make this web site yourself? Please reply back as I’m looking to create my own personal site and would love to know where you got this from or what the theme is named. Thanks.
Howdy, I believe your website might be having browser compatibility problems. When I take a look at your site in Safari, it looks fine however, when opening in I.E., it has some overlapping issues. I just wanted to give you a quick heads up! Apart from that, great site!
After checking out a handful of the blog articles on your web page, I truly like your way of blogging. I book-marked it to my bookmark site list and will be checking back soon. Please visit my website too and tell me what you think.
Which Disney movie does the character named after a Hawaiian island come from?
Spot on with this write-up, I honestly think this amazing site needs much more attention. I’ll probably be back again to read more, thanks for the advice!
In Jennings, Louisiana, dwelling-sharing legal guidelines fluctuate depending on the municipality and county.
A single product that features a filter house, salt water chlorinator, pH controller, filter and purification pump.
Nevertheless, Anand found a way to make a fortress and defended the sport that was drawn after 49 strikes because the longest sport since the start of the match.
Its called Beautiful Girls- by:JoJo…..its a reply to Beautiful Girls- Sean Kingston
This blog was… how do you say it? Relevant!! Finally I’ve found something which helped me. Thank you.
I like your writing style truly loving this website .
Thx for your post. I’d like to write my opinion that the expense of car insurance varies from one insurance plan to another, due to the fact there are so many different facets which contribute to the overall cost. Such as, the model and make of the auto will have a massive bearing on the price. A reliable outdated family motor vehicle will have an inexpensive premium compared to a flashy sports vehicle.
This excellent website really has all the information I needed about this subject and didn’t know who to ask.
There are some fascinating points in time in this article but I don’t know if I see all of them heart to heart. There may be some validity but I’ll take hold opinion till I look into it further. Good article , thanks and we would like more! Added to FeedBurner as properly
I don’t know precisely why everyone desire to occur the Bipolar band wagon it isn’t a fun trip. “a little bit bipolar” i question that . seem folks go through issues in their lifestyles some people far more next others many people are just much more delicate remorseful merely my estimation.
Several communities possess singles groups which set about enjoyable breast implants aventura things to do mutually, and this also can be is a good choice courting approach. Situations for instance riding a bike, bowling, curling, video hours, dance in addition to humor golf equipment will be arranged from the singles group, also it enables the evenly-distributed number of people to obtain a great in addition to informal night. With focus applied the actual task per se as an alternative to building a intimate relationship, it will require a great deal of pressure off the singles and sites take place a lot more obviously around such a location.
Jason Sudeikis’s character Kurt is a hard working man who has a very nice boss, whose tragic incident leaves the company in the hands of his bullying, cocaine-addicted son, played by Colin Farrell.
Simply added this web site to my top picks. I love reading through your own sites and we imagine you have them coming!
Nice to be visiting your blog once more, it continues to be months for me. Nicely this post that i’ve been waited for so lengthy. I want this article to total my assignment in the university, and it has same topic together with your post. Thanks, terrific share.
Excellent article! We are linking to this great article on our site. Keep up the great writing.
I would like to thnkx for the efforts you have put in writing this website. I’m hoping the same high-grade web site post from you in the upcoming as well. In fact your creative writing abilities has encouraged me to get my own site now. Actually the blogging is spreading its wings quickly. Your write up is a great example of it.
I like the efforts you have put in this, thank you for all the great blog posts.
Thanks for sharing, it is a great inspirational thread to will motivate many people to work on new things.
We’re a group of volunteers and opening a brand new scheme in our community. Your site offered us with helpful information to paintings on. You have done a formidable process and our whole group can be thankful to you.
somehow found your site when i was kind of stoned. good read
I’d need to consult you here. Which isn’t some thing Which i do! I enjoy reading a post that can make people feel. Also, appreciate your allowing me to comment!
Nice post. I understand some thing very complicated on different blogs everyday. It will always be stimulating to learn content from other writers and exercise a little at their store. I’d prefer to apply certain using the content in my weblog regardless of whether you don’t mind. Natually I’ll provide link for your web blog. Many thanks sharing.
A motivating discussion is worth comment. There’s no doubt that that you ought to write more on this issue, it may not be a taboo subject but usually people do not discuss such topics. To the next! Many thanks.
Great internet site! I am caring this!! Will come back once more. I’m bookmarking your feeds also
I must show some appreciation to you for bailing me out of this scenario. Because of surfing around throughout the world wide web and coming across tricks which were not helpful, I figured my entire life was done. Being alive minus the strategies to the issues you’ve solved as a result of your good article is a critical case, and the kind that would have in a wrong way affected my entire career if I had not discovered your site. Your main know-how and kindness in touching all things was excellent. I am not sure what I would have done if I hadn’t come upon such a subject like this. I’m able to now look ahead to my future. Thanks very much for this reliable and result oriented help. I won’t be reluctant to recommend the blog to anyone who needs and wants support on this issue.
You are so cool man, the post on your blogs are super great.”~`”,
Ha ha… I was just surfing around and took a look at these reviews. I can’t believe that there’s still this much interest. Thanks for posting about this.
Do people still use these? Personally I love gadgets but I do prefer something a bit more up to date. Still, nicely written piece thanks.
You lost me, friend. Get real, I imagine I buy what youre saying. I’m sure what you’re saying, but you just seem to have forgotten that you will find other folks from the world who view this issue for what it truly is and may perhaps not trust you. You may well be turning away many folks who appeared to be lovers of the website.
Im no pro, but I believe you just crafted the best point. You definitely fully understand what youre talking about, and I can seriously get behind that. Thanks for staying so upfront and so honest.
Hey very cool site!! Man .. Beautiful .. Amazing .. I will bookmark your site and take the feeds also…I’m happy to find a lot of useful info here in the post, we need develop more strategies in this regard, thanks for sharing. . . . . .
ceramic floor tiles are the best, i used to have linoleum tiles but they do not last very long;
I would like to show my love for your kindness for those who should have help on in this topic. Your personal dedication to passing the message throughout appeared to be astonishingly useful and have usually enabled most people much like me to attain their targets. Your valuable useful information denotes this much a person like me and especially to my office colleagues. Thank you; from all of us.
Spot lets start on this write-up, I truly feel this website needs a lot more consideration. I’ll apt to be again to learn to read additional, thank you that information.
I recognize there is certainly a great deal of spam on this blog. Do you want help cleansing them up? I may help in between classes!
Amazing blog! Do you have any suggestions for aspiring writers? I’m planning to start my own blog soon but I’m a little lost on everything. Would you propose starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m completely confused .. Any suggestions? Bless you!
i think that RSS FEEDS should also be included on the list of the best inventions because it makes life easier for bloggers like us,.
Thanks for every other excellent post. I’ve a presentation subsequent week, and I am on the search for such info.
I am glad to be a visitant of this staring web site, thanks for this rare info!
You made some decent points there. I looked over the internet with the problem and found most individuals goes as well as along with your website.
Great article! We are linking to this particularly great post on our site. Keep up the good writing.
Youre so cool! I dont suppose Ive read anything like this before. So good to search out any person with some unique ideas on this subject. realy thanks for beginning this up. this website is something that is needed on the net, someone with a little originality. helpful job for bringing one thing new to the web!
I have been absent for a while, but now I remember why I used to love this web site. Thank you, I?ll try and check back more often. How frequently you update your website?
when summer comes, our summer activity ranges from kayaking to mountain climbing and also hiking too;;
i always make sure that our kitchen appliances are very clean and shiny before using them.
I am glad to be one of many visitors on this great site (:, thanks for putting up.
Buy what thou hast no need of and ere long thou shalt sell thy necessities.
Some really great blog posts on this web site, appreciate it for contribution.
Thank you, nice post! This was the thing I needed.
The Continental Congress had the only real authority to decide the place the prisoners went, and the native towns had little forewarning and no say within the matter.