{"id":2780,"date":"2015-03-27T08:56:39","date_gmt":"2015-03-27T08:56:39","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2780"},"modified":"2023-03-27T07:07:28","modified_gmt":"2023-03-27T07:07:28","slug":"estudos-de-treinamento-de-forca-excentrica","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/03\/27\/estudos-de-treinamento-de-forca-excentrica\/","title":{"rendered":"Eccentric Strength Training &#8211; Studies [2023]"},"content":{"rendered":"<p>A parte exc\u00eantrica de um elevador \u00e9 a fase descendente, ou de descida, do elevador.<br \/>\nPor exemplo, no exerc\u00edcio de supino, a fase exc\u00eantrica \u00e9 a fase em que voc\u00ea abaixa a barra de volta ao peito.<br \/>\nEmpurrar a barra para cima, tirando-a do peito, \u00e9 conhecido como levantamento conc\u00eantrico ou fase conc\u00eantrica.<\/p>\n<p>Voc\u00ea pode treinar de forma &quot;exc\u00eantrica&quot; pedindo a um parceiro que o ajude a levantar o peso do peito e, em seguida, o solte para que voc\u00ea possa abaix\u00e1-lo sozinho.<br \/>\nVoc\u00ea tamb\u00e9m pode fazer isso em uma m\u00e1quina: coloque metade do seu peso normal na pilha de pesos, empurre-a para a frente com os dois bra\u00e7os e abaixe-a de volta com um bra\u00e7o.<\/p>\n<p>Com exerc\u00edcios de puxada, \u00e9 o oposto. Na puxada na polia alta, a contra\u00e7\u00e3o exc\u00eantrica ocorre quando voc\u00ea estende os bra\u00e7os e retorna o peso \u00e0 posi\u00e7\u00e3o inicial.<\/p>\n<p>ATEN\u00c7\u00c3O \u2013 alto risco de les\u00f5es, certifique-se de estar aquecido e comece com um peso muito leve.<\/p>\n<p><a href=\"http:\/\/bjsm.bmj.com\/content\/early\/2008\/11\/03\/bjsm.2008.051417.short\" rel=\"nofollow\">http:\/\/bjsm.bmj.com\/content\/early\/2008\/11\/03\/bjsm.2008.051417.short<\/a><br \/>\nEste estudo sugere que o treino exc\u00eantrico isolado \u00e9 superior ao treino conc\u00eantrico isolado em termos de aumento da massa muscular. Possivelmente porque, em teoria, \u00e9 poss\u00edvel lidar com cargas mais pesadas ao realizar apenas levantamento exc\u00eantrico. Novamente, isso aumenta o risco de les\u00f5es, portanto, tenha cuidado.<\/p>\n<blockquote><p><strong>O objetivo desta revis\u00e3o sistem\u00e1tica foi determinar se o exerc\u00edcio exc\u00eantrico \u00e9 superior ao exerc\u00edcio conc\u00eantrico no est\u00edmulo ao ganho de for\u00e7a e massa muscular.<\/strong>.<br \/>\nForam realizadas meta-an\u00e1lises para comparar o treinamento exc\u00eantrico e conc\u00eantrico como m\u00e9todos para melhorar a for\u00e7a e a massa muscular. Para determinar a import\u00e2ncia de diferentes par\u00e2metros de treinamento, tamb\u00e9m foram realizadas an\u00e1lises de subgrupos considerando a intensidade do exerc\u00edcio, a velocidade do movimento e o modo de contra\u00e7\u00e3o. Vinte estudos cl\u00ednicos randomizados atenderam aos crit\u00e9rios de inclus\u00e3o. As meta-an\u00e1lises mostraram que, quando o exerc\u00edcio exc\u00eantrico foi realizado em intensidades mais elevadas em compara\u00e7\u00e3o ao treinamento conc\u00eantrico, a for\u00e7a total e a for\u00e7a exc\u00eantrica aumentaram de forma mais significativa. <strong>No entanto, em compara\u00e7\u00e3o com o treinamento conc\u00eantrico, os ganhos de for\u00e7a ap\u00f3s o treinamento exc\u00eantrico pareceram mais espec\u00edficos em termos de velocidade e modo de contra\u00e7\u00e3o.<\/strong>. O treinamento exc\u00eantrico realizado em altas intensidades mostrou-se mais eficaz na promo\u00e7\u00e3o do aumento da massa muscular, medida pela circunfer\u00eancia muscular. Al\u00e9m disso,<strong> O treinamento exc\u00eantrico tamb\u00e9m mostrou uma tend\u00eancia ao aumento da \u00e1rea de sec\u00e7\u00e3o transversal do m\u00fasculo.<\/strong> medido por meio de resson\u00e2ncia magn\u00e9tica ou tomografia computadorizada. <strong>An\u00e1lises de subgrupos sugerem que a superioridade do treinamento exc\u00eantrico para aumentar a for\u00e7a e a massa muscular parece estar relacionada a cargas mais elevadas.<\/strong> desenvolvido durante contra\u00e7\u00f5es exc\u00eantricas. O padr\u00e3o neural especializado das a\u00e7\u00f5es exc\u00eantricas possivelmente explica a alta especificidade dos ganhos de for\u00e7a ap\u00f3s o treinamento exc\u00eantrico. Mais pesquisas s\u00e3o necess\u00e1rias para investigar os mecanismos subjacentes a essa especificidade e seu significado funcional em termos de transferibilidade dos ganhos de for\u00e7a para movimentos humanos mais complexos.<\/p>\n<p><a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1748-1716.1990.tb08973.x\/abstract\" rel=\"nofollow\">http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1748-1716.1990.tb08973.x\/abstract<\/a><\/p>\n<p>Este estudo sugere que<strong> Os aumentos no torque m\u00e1ximo e nos par\u00e2metros de desempenho relacionados \u00e0 for\u00e7a foram maiores ap\u00f3s um programa que consistia em contra\u00e7\u00f5es conc\u00eantricas e exc\u00eantricas m\u00e1ximas.<\/strong> a\u00e7\u00f5es musculares <strong>do que o treinamento de resist\u00eancia usando apenas a\u00e7\u00f5es musculares conc\u00eantricas<\/strong>. Como os aumentos na \u00e1rea das fibras musculares foram pequenos, sugere-se tamb\u00e9m que o aumento da for\u00e7a muscular observado ap\u00f3s o treinamento de resist\u00eancia adaptada de curto prazo se deva principalmente \u00e0 adapta\u00e7\u00e3o neural.<\/p><\/blockquote>\n<p><a href=\"http:\/\/jap.physiology.org\/content\/81\/5\/2173.short\" rel=\"nofollow\">http:\/\/jap.physiology.org\/content\/81\/5\/2173.short<\/a><\/p>\n<p>De acordo com este estudo, os ganhos de for\u00e7a s\u00e3o espec\u00edficos para cada tipo de movimento.<br \/>\nO treinamento exc\u00eantrico desenvolve a for\u00e7a exc\u00eantrica. Algo vital para o grappling e o MMA.<\/p>\n<blockquote><p>Comparamos os efeitos do treinamento isocin\u00e9tico conc\u00eantrico (Con) e exc\u00eantrico (Ecc) na for\u00e7a muscular do quadr\u00edceps, na \u00e1rea de sec\u00e7\u00e3o transversal e na ativa\u00e7\u00e3o neural\u2026<strong>Conclu\u00edmos que a Ecc \u00e9 mais eficaz.<\/strong> do que o treinamento isocin\u00e9tico Con para <strong>desenvolvendo for\u00e7a<\/strong> <strong>em Ecc<\/strong> A\u00e7\u00f5es musculares isocin\u00e9ticas e que o treinamento isocin\u00e9tico conc\u00eantrico (Con) \u00e9 mais eficaz do que o treinamento isocin\u00e9tico exc\u00eantrico (Ecc) para o desenvolvimento de for\u00e7a em a\u00e7\u00f5es musculares isocin\u00e9ticas Con. Os ganhos de for\u00e7a consequentes ao treinamento Con e Ecc dependem muito da a\u00e7\u00e3o muscular utilizada para treinamento e avalia\u00e7\u00e3o. A hipertrofia muscular e as adapta\u00e7\u00f5es neurais contribuem para os aumentos de for\u00e7a consequentes a ambos os tipos de treinamento.<\/p>\n<p style=\"text-align:left\">\n<\/blockquote>\n<p>A pesquisa parece sugerir que o treinamento com \u00eanfase na fase exc\u00eantrica do exerc\u00edcio aumentar\u00e1 a massa muscular e a for\u00e7a exc\u00eantrica espec\u00edfica.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1203\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/outro\/idiotas-de-academia\/top-cropped-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?fit=405%2C302&amp;ssl=1\" data-orig-size=\"405,302\" data-comments-opened=\"1\" data-image-title=\"CropTop\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?fit=405%2C302&amp;ssl=1\" class=\"alignnone size-medium wp-image-1203\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?resize=300%2C224&#038;ssl=1\" alt=\"rochoso 3\" width=\"300\" height=\"224\"><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Eccentric part of a lift, is the downward, or lowering phase of a lift. For example, with a bench press lift, the eccentric phase is the phase when you lower the bar back to your chest. Pushing the bar up, off your chest, is known as the concentric lift or phase. You can train &#8220;eccentricly&#8221; [&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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Eccentric Strength Training - Studies","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":[5189,12504],"tags":[62594277,868050,83554],"class_list":["post-2780","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-eccentric-strength-training","tag-muscle-mass","tag-weight-lifting"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eccentric Strength Training - Studies [2023] - 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\/2015\/03\/27\/estudos-de-treinamento-de-forca-excentrica\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eccentric Strength Training - Studies [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Eccentric part of a lift, is the downward, or lowering phase of a lift. For example, with a bench press lift, the eccentric phase is the phase when you lower the bar back to your chest. Pushing the bar up, off your chest, is known as the concentric lift or phase. You can train &#8220;eccentricly&#8221; [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/03\/27\/estudos-de-treinamento-de-forca-excentrica\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-03-27T08:56:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-27T07:07:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?w=300\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Eccentric Strength Training - Studies [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/03\/27\/estudos-de-treinamento-de-forca-excentrica\/","og_locale":"pt_PT","og_type":"article","og_title":"Eccentric Strength Training - Studies [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Eccentric part of a lift, is the downward, or lowering phase of a lift. For example, with a bench press lift, the eccentric phase is the phase when you lower the bar back to your chest. Pushing the bar up, off your chest, is known as the concentric lift or phase. You can train &#8220;eccentricly&#8221; [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/03\/27\/estudos-de-treinamento-de-forca-excentrica\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-03-27T08:56:39+00:00","article_modified_time":"2023-03-27T07:07:28+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?w=300","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/03\/27\/eccentric-strength-training-studies\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/03\/27\/eccentric-strength-training-studies\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Eccentric Strength Training &#8211; 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Exerc\u00edcios funcionais para o peito s\u00e3o um tanto contradit\u00f3rios. Para que um exerc\u00edcio seja funcional, ele deve utilizar o corpo todo, em vez de isolar o peito, em uma posi\u00e7\u00e3o deitada ou sentada. Para um treino de peito para boxe,\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11382,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/01\/27\/treino-pliometrico-de-mma\/","url_meta":{"origin":2780,"position":1},"title":"Treino de MMA com pliometria","author":"Dave","date":"Janeiro 27, 2020","format":false,"excerpt":"A pot\u00eancia \u00e9 um dos atributos f\u00edsicos mais importantes que um lutador pode possuir. Ela pode ser a diferen\u00e7a entre uma vit\u00f3ria por nocaute e uma derrota \u2013 quantas vezes voc\u00ea j\u00e1 viu um lutador estar perdendo na pontua\u00e7\u00e3o dos ju\u00edzes e, no entanto, vencer a luta com um nocaute?","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/QlsBDcMK9EY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11837,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/11\/12\/tutorial-de-levantamento-olimpico-de-potencia-exercicio-de-crossfit\/","url_meta":{"origin":2780,"position":2},"title":"Tutorial de Power Clean \u2013 Levantamento Ol\u00edmpico e Exerc\u00edcio de CrossFit","author":"Dave","date":"Novembro 12, 2020","format":false,"excerpt":"Guia para Iniciantes no Levantamento de Peso Ol\u00edmpico (Power Clean): Maximize sua for\u00e7a e pot\u00eancia corporal com um movimento de treinamento de for\u00e7a altamente funcional. 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