Os melhores exercícios para panturrilhas

Veja os exercícios que ativam mais as panturrilhas, segundo os estudos de eletromiografia. Arrow

[{"selector":"#anim-4cf36800-d0af-49ad-a1c6-96e515a8a793","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ecadb886-f969-4a3b-b33f-f11a7e1c9b44","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6d0be2e-120d-4a88-90fc-ce4f56a52db2","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-af20016d-28bb-4e06-a98f-6253b853c961","keyframes":{"transform":["translate3d(-791.30429%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Segundo o estudo de Bompa e colaboradores (1998), foram avaliados através da eletromiografia, diversos exercícios para saber quais tinham maior ativação muscular das panturrilhas. Arrow

3° Panturrilha em pé (bilateral)

[{"selector":"#anim-a94eec9e-fefb-4413-a7f4-5de50482a91a","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-be2d447c-ce5d-4e26-99b6-92289591eba1","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d5a552ea-d8ca-4190-a23e-a75ffd340397","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-50cf9333-546b-4a43-a121-a7bcd688bc5e","keyframes":{"transform":["translate3d(-791.30429%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2c35a798-ec47-4bd6-bdb1-ecbf44d25f5c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Na terceira posição com 68% de ativação muscular, ficou a panturrilha em pé bilateral. Aqui temos a execução correta e como potencializar seus resultados. Arrow

2° Panturrilha em pé (unilateral)

[{"selector":"#anim-ecb060df-b57c-4b5b-b974-67855aae3068","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-071ec847-e3a7-499b-a866-53c9a67d6973","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3693c74-36e6-4768-93ff-0b85cb15126e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3edc9215-4ce1-4af8-8b74-55651e719131","keyframes":{"transform":["translate3d(-791.30429%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5905dcd5-a072-4474-a423-7010853faa85","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Na segunda posição com 79% de ativação muscular, ficou a panturrilha em pé unilateral. Aqui temos a execução correta e como potencializar seus resultados. Arrow

1° gêmeos sentado

[{"selector":"#anim-99ccfd60-810e-4fc3-b7bd-f0a5e94f7c0f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66a249a7-d9eb-406e-ae95-50c238b3bf8f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7106843b-3e74-44c1-9588-d5cc9c098d11","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12cd1119-a64b-4cf6-9baa-e227c76b26ef","keyframes":{"transform":["translate3d(-791.30429%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f32a662f-5b7a-4626-8411-d3a1f18ac71d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Na primeira posição com 80% de ativação muscular, ficou o exercício gêmeos sentado. Aqui temos a execução correta e como potencializar seus resultados. Arrow

conclusão

[{"selector":"#anim-8b931a84-d9df-42b7-8e36-51d5894b504d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-881a3765-e902-45c7-a73e-3ab5c6b02b36","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bec59273-4f55-4c85-ae02-e925a4925710","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a400ee1a-9791-4335-942f-f8050a748c32","keyframes":{"transform":["translate3d(-791.30429%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-47e3baeb-2337-4b24-819d-d0eac1550ab6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Ressaltamos que maior ativação muscular apenas não garante maior hipertrofia, já que diversas variáveis devem ser levadas consideração, mas certamente são exercícios mais efetivos que outros. Arrow

SIGA NOSSAS REDES SOCIAIS E RECEBA MAIS DICAS PARA MELHORAR SEUS RESULTADOS NOS TREINOS DE MUSCULAÇÃO!

[{"selector":"#anim-2ead20d2-4331-4570-8448-2b944716137d","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1205a1d-fb32-4c89-a96b-8bbe4371a6c7","keyframes":[{"offset":0,"transform":"translate3d(0, -1189.6129%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -334.51914748%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -113.72699324000001%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -42.707103110000006%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -18.55796124%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":1600,"fill":"both"}] [{"selector":"#anim-221effbd-8770-4319-84f9-cf4610324d78","keyframes":[{"offset":0,"transform":"translate3d(0, -978.96814%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -275.285840968%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -93.589354184%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -35.144956226%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -15.271902983999999%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":1600,"fill":"both"}] [{"selector":"#anim-a80a49c0-7719-4806-96f1-51bb2380ca44","keyframes":[{"offset":0,"transform":"translate3d(0, -1140.0464%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -320.58104768%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -108.98843584%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -40.92766576%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -17.784723839999998%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":1600,"fill":"both"}] [{"selector":"#anim-37ed24de-4beb-4182-8b54-0319d319be00","keyframes":[{"offset":0,"transform":"translate3d(0, -254.05835%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -71.44120802%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -24.28797826%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -9.120694765%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -3.9633102599999996%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":1600,"fill":"both"}] [{"selector":"#anim-12e242a9-fd4e-4353-9480-502342a4af86","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1f28b518-d769-470e-91c3-05c56e919dcf","keyframes":{"transform":["translate3d(93.75002%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b2fe6ce-55e8-49f6-977b-389a7dd63767","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7c50b17e-ffe1-49fb-ad8c-23fd3cd23dde","keyframes":{"transform":["translate3d(-92.18751%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93040d06-80c3-4cf5-9654-fea9fe505f21","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c0991a23-1db4-4bd0-b8b8-a6de92318e42","keyframes":{"transform":["translate3d(-92.18751%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6be91eed-3163-467f-befe-c85ac63cbeb5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-218b97d4-766d-41a0-8b07-c176142390df","keyframes":{"transform":["translate3d(93.75002%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] YouTube Facebook Instagram