3 Erros comuns no treino de bíceps

veja 3 erros comuns que atrapalham seus resultados no treino de bíceps!

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[{"selector":"#anim-93b113a4-6e25-4ab6-8644-4e242701f3fd","keyframes":{"opacity":[1,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-57c03952-9a0b-482e-9e01-f7e628721fc8","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ced01e2d-c649-4a9b-8ace-f20bcb27ad02","keyframes":{"transform":["translate3d(-103.37662%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed304dad-6066-4dfa-98dd-8f01753d0bca","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7511ad83-8f48-46bb-b3c2-6f96d8ad8138","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-ea1337b3-fbb4-4ede-94d7-55dd7c1a7d85","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-83fc4b23-d8f3-4d6e-b2cd-7ed801fe1838","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de38a344-342e-43b1-ae8b-6412671c81df","keyframes":{"transform":["translate3d(-512.67602%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a17dc3e-416c-4ada-a17e-fac09c431db0","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1abf04aa-a70c-4542-8eef-7e141b6428a7","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Ao não realizar os exercícios com a amplitude correta e priorizando a técnica, o bíceps não é estimulado o suficiente para poder gerar resultados. 1° Utilizar uma técnica incorreta LEIA MAIS

[{"selector":"#anim-f5400aa8-a4f3-4d3e-b12c-9c99097dd4a5","keyframes":{"opacity":[1,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-0986ea82-be39-48e2-9063-68419df4ba82","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f876bae0-daa1-476a-8706-019403fcaca6","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4237882b-1986-49d4-bbb0-3a0b512be128","keyframes":{"transform":["translate3d(-103.37662%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-da01891c-51e5-4603-8628-2ddc142b9c77","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-91256371-5b19-476e-96f1-a824fd8b42b0","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-d193072e-81d7-439f-98a5-4ea86abaaf6d","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a36d2c20-3e55-486f-b005-461ddb08274a","keyframes":{"transform":["translate3d(-512.67602%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6d7ff49e-a755-4459-886c-74c010f46527","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1513ebfb-e6e0-419f-b5b6-a66cda650616","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Por não utilizar o movimento correto com a intenção de isolar o bíceps, outros grupos musculares são ativados diminuindo o trabalho realizado pelo bíceps no exercício. 1° Utilizar uma técnica incorreta LEIA MAIS

[{"selector":"#anim-dc99c800-3a24-46bd-8127-43d5a1c728e8","keyframes":{"opacity":[1,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-ea87510a-1c48-426b-a1de-e7920047958e","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-60f1c70d-d9b9-401b-8ab0-aac63055ef37","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-31f1d6ee-886d-4879-b417-5fd077791a9d","keyframes":{"transform":["translate3d(-103.37662%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-838a7760-8899-4a64-8b68-4a6eb254c371","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7172cf47-c031-4060-97ea-375dbb6eda3b","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-1cf49f59-dea0-4395-8375-d14f989b04e2","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f1eb8062-0e4e-41be-97e2-482209bdf5bb","keyframes":{"transform":["translate3d(-512.67602%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56646b3f-3762-4622-a6c5-c64ede8ae231","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a8e07fdf-ff95-49e9-8945-b044fc8177a9","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Como corrigir: Preste atenção na postura correta de cada exercício. Lembre-se de isolar ao máximo o bíceps e que a maior parte do trabalho seja executado pelo músculo. 1° Utilizar uma técnica incorreta LEIA MAIS

[{"selector":"#anim-0c137347-8cc0-4886-ac24-91cecfa7ca49","keyframes":{"opacity":[1,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c492662f-bce7-430e-bca0-d5396785b6e9","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d59e9c24-5edd-4e8c-a0cd-d935945d176d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ddb4edca-0140-4295-81d7-4644fa325691","keyframes":{"transform":["translate3d(-103.37662%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9bb06a7a-751b-4363-bb19-4f26089da668","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66fda227-72fa-4002-819c-2e6c9cf940a3","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-2ecf9f40-a04c-444c-b58c-f5449979e763","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aa3b59bf-f7c9-4104-8657-9cef05a15623","keyframes":{"transform":["translate3d(-512.67602%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8ef280c2-97d1-4c00-a849-a3fb4d5f4e7c","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55e78b56-4244-4d09-862c-5d4d483c52a2","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Erro muito comum onde praticantes de musculação colocam mais carga que podem suportar, e realizam o exercício de maneira incorreta. 2° eXCESSO DE CARGA LEIA MAIS

[{"selector":"#anim-ce5ff9a9-ad6e-4692-9b95-de1dfb589041","keyframes":{"opacity":[1,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-348b20cd-ddd3-4771-8674-cc641c86add9","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f494668e-0e6a-4967-894c-f967462c7700","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b5d4383-6c74-414a-b7f5-2c23943aef76","keyframes":{"transform":["translate3d(-103.37662%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-78f0b0b5-41b4-48ce-92c8-c31d01a5bb21","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-25f97202-dff4-4ec2-81fe-c51bf0f6df36","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-deac2bd0-39e8-4851-bb22-6ae4b9451106","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4aabd4a-1238-47a6-b9ab-049c22f69993","keyframes":{"transform":["translate3d(-512.67602%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5cb44c0-c794-4222-a5dd-b84fb3b31253","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-76f2006e-cefd-4af1-8d6d-b7dc4fb7f76f","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Além de prejudicar os resultados por não trabalhar de maneira efetiva o bíceps, ainda pode gerar dor, desconforto e até lesões na região lombar, como no efeito gangorra na execução da rosca direta. 2° eXCESSO DE CARGA LEIA MAIS

[{"selector":"#anim-778aee32-ae89-4722-9dd8-9d023b4e8821","keyframes":{"opacity":[1,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-cce36abb-a3af-4daa-a993-9b0380df7c2f","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d3a40526-f874-4cfa-a48e-b092791d556b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5df4bb76-b748-4f35-8fa3-bd128a1776e5","keyframes":{"transform":["translate3d(-103.37662%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-26d3c496-dd1f-4324-9941-2cab1f1cfb37","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-31e9bdff-358c-49bb-ad4c-bcb1bb6b1d48","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-fb15bddf-4451-4cb9-bddd-135f1463285f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-90da193a-ad3f-43bf-9f95-5d157323c4f8","keyframes":{"transform":["translate3d(-512.67602%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-07b35fe4-0908-459b-8e36-97101ee1c639","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64c2c74d-3764-47a5-b5e5-8d6ce95da9e5","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Como corrigir: Utilize uma carga com a qual seja possível realizar o número de repetições estimada e com uma técnica adequada, pois dessa forma o treino se torna mais produtivo e mais seguro. 2° eXCESSO DE CARGA LEIA MAIS

[{"selector":"#anim-ef022d3a-2305-4f87-b01b-47e4d68812d3","keyframes":{"opacity":[1,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c34bbf1a-8743-496f-94d0-d59f303cc47d","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-7840fa09-bafd-4b1d-a94d-013203212d92","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-82517710-a00d-4bff-a31a-fe6835ef2734","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3bc283db-7548-4f56-83dd-d6705ca38dc1","keyframes":{"transform":["translate3d(-512.67602%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-698cbb6e-f4b7-4d2f-af38-aed20674267d","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-41a2c814-1110-4123-9a72-6fba35362470","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Ao não variar os estímulos, como no caso das repetições, o treino não produz estresse suficiente para que ocorram as adaptações fisiológicas necessárias, como a hipertrofia. LEIA MAIS 3° Não variar o número de repetições

[{"selector":"#anim-29316a81-363d-4876-b6cb-619aeb8e91d7","keyframes":{"opacity":[1,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5aa9fbb5-cb17-4e6e-b799-31441232827e","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-67719115-e70b-4573-93b9-58eb1973462a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Como corrigir: Varie o número de repetições de maneira planejada; converse com seu professor sobre como periodizar melhor seu treinamento de maneira a torná-lo mais efetivo. 3° Não variar o número de repetições