{"id":10502,"date":"2019-07-29T15:16:00","date_gmt":"2019-07-29T15:16:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10502"},"modified":"2019-07-29T20:25:51","modified_gmt":"2019-07-29T20:25:51","slug":"dispositivo-psoas-de-jogan","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/07\/29\/dispositivo-psoas-de-jogan\/","title":{"rendered":"Joe Rogan \u2013 Dispositivo para o m\u00fasculo psoas"},"content":{"rendered":"<div class=\"wp-block-media-text alignwide\"><figure class=\"wp-block-media-text__media\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" data-attachment-id=\"10504\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/joeroganpsoasdevice\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?fit=1280%2C720&amp;ssl=1\" data-orig-size=\"1280,720\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"joeroganpsoasdevice\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=1280%2C720&#038;ssl=1\" alt=\"Joe Rogan aparelho psoas\" class=\"wp-image-10504\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"has-large-font-size wp-block-paragraph\">Miofascial<\/p>\n\n\n\n<p class=\"has-large-font-size wp-block-paragraph\">Lan\u00e7ar com <\/p>\n\n\n\n<p class=\"has-large-font-size wp-block-paragraph\">Pso-Rito<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O dispositivo de alongamento do psoas que Joe Rogan menciona em um de seus epis\u00f3dios do JRE \u00e9 o Pso-Rite.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Ll54jJTUdKU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Algu\u00e9m tamb\u00e9m criou uma vers\u00e3o &quot;fa\u00e7a voc\u00ea mesmo&quot; para economizar algumas libras. Voc\u00ea pode ver o projeto. <a href=\"https:\/\/www.thingiverse.com\/thing:3448739\">aqui<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pelo que parece, o PSO-Rite ainda n\u00e3o est\u00e1 dispon\u00edvel no Reino Unido. Minha vers\u00e3o improvisada \u00e9 usar um haltere de pl\u00e1stico, posicionando-o de forma que a extremidade superior de um dos pesos fique inserida\/liberada no meu m\u00fasculo psoas, enquanto a outra metade do haltere fica para fora, ao lado do corpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Um rolo de espuma n\u00e3o faz exatamente a mesma coisa, j\u00e1 que voc\u00ea n\u00e3o consegue palpar o m\u00fasculo psoas e obter a mesma &#039;profundidade&#039;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e1 um gif da lenda da flexibilidade. <a href=\"https:\/\/www.mobilitywod.com\/\">Kelly Starret<\/a> usando um kettlebell e uma bola de lacrosse para agir da mesma forma que o PSO-Rite<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"10516\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/psoas2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/psoas2.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"psoas2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/psoas2.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/psoas2.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" class=\"wp-image-10516\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">O que \u00e9 o m\u00fasculo psoas?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O m\u00fasculo psoas basicamente ajuda a conectar as partes inferior e superior do corpo. Ele \u00e9 frequentemente chamado de m\u00fasculo &quot;flexor do quadril&quot;, pois sua principal fun\u00e7\u00e3o\/movimento \u00e9 flexionar o quadril, ou seja, trazer o joelho em dire\u00e7\u00e3o ao peito.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Que problemas podem ser causados por um m\u00fasculo psoas tenso?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O principal problema causado por um flexor do quadril encurtado est\u00e1 relacionado \u00e0 postura. A agora infame &quot;inclina\u00e7\u00e3o p\u00e9lvica&quot; \u2013 que faz com que o bumbum se projete para fora \u2013 \u00e9 frequentemente causada por um m\u00fasculo psoas encurtado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os praticantes de ioga costumam afirmar que o estresse e outras emo\u00e7\u00f5es ficam armazenados no m\u00fasculo psoas; um psoas tenso pode levar a problemas emocionais \u2013 supostamente \u2013 n\u00e3o acho que haja evid\u00eancias para isso, mas acredito que seja verdade. Quando as pessoas est\u00e3o estressadas no escrit\u00f3rio, \u00e9 comum ver a perna delas balan\u00e7ando para cima e para baixo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Como posso alongar o m\u00fasculo psoas?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"10511\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/psoas\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/psoas.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"psoas\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/psoas.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/psoas.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" class=\"wp-image-10511\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode alongar o m\u00fasculo psoas em um banco, como mostrado acima. Traga o joelho direito para a frente e puxe o p\u00e9 esquerdo para tr\u00e1s, mantendo os quadris retos e alinhados. Contrair os gl\u00fateos tamb\u00e9m ajuda. Obviamente, voc\u00ea precisar\u00e1 trocar de perna e alongar para o outro lado. Mantenha cada alongamento por pelo menos 30 segundos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e1 uma s\u00e9rie completa de ioga dedicada a abrir e alongar o m\u00fasculo psoas:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/JsE4csvlUfA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=605&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Como posso fortalecer o m\u00fasculo psoas?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea precisar\u00e1 de uma faixa el\u00e1stica e\/ou uma bola de estabilidade para fortalecer o m\u00fasculo psoas de forma eficaz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"10518\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/strengthenpsoas\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/strengthenpsoas.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"strengthenpsoas\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/strengthenpsoas.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/strengthenpsoas.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" class=\"wp-image-10518\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/EDiyqSDzv2k?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Existem exerc\u00edcios de fortalecimento que alongam o m\u00fasculo psoas?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sim, a ponte de ombros\/costas e o agachamento b\u00falgaro unilateral s\u00e3o \u00f3timos exerc\u00edcios de for\u00e7a, al\u00e9m de serem bons para a mobilidade e flexibilidade do m\u00fasculo psoas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"5621\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/09\/09\/como-perdi-tres-quilos-acidentalmente\/squat\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"squat\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" class=\"wp-image-5621\" \/><figcaption>Agachamento b\u00falgaro com colete de peso<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/U-cBuYnVJBI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Tenha muito cuidado com a ponte, pois voc\u00ea pode lesionar seriamente a coluna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A ponte de ombros\/gl\u00fateos fortalece os gl\u00fateos, alonga e fortalece o m\u00fasculo psoas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Myofascial Release with Pso-Rite The psoas stretching device that Joe Rogan discusses on one of his JRE episodes, is the pso-rite Someone has also designed a DIY version to save a few $$\u00a3. You can see the design here. It doesn&#8217;t look like PSO-Rite available in the UK yet. My poor-man&#8217;s-version is to use a [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[12504],"tags":[784152946,45707995,45707996,717031,34941026,757633,23199,784152947],"class_list":["post-10502","post","type-post","status-publish","format-standard","hentry","category-mma","tag-fitness","tag-joe-rogan-experience","tag-joe-rogan-podcast","tag-jre","tag-mma-2","tag-sport-science","tag-ufc","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Joe Rogan - Psoas Device - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2019\/07\/29\/dispositivo-psoas-de-jogan\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Joe Rogan - Psoas Device - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Myofascial Release with Pso-Rite The psoas stretching device that Joe Rogan discusses on one of his JRE episodes, is the pso-rite Someone has also designed a DIY version to save a few $$\u00a3. You can see the design here. It doesn&#8217;t look like PSO-Rite available in the UK yet. 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