{"id":2791,"date":"2015-03-30T15:50:56","date_gmt":"2015-03-30T15:50:56","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2791"},"modified":"2015-04-09T19:46:01","modified_gmt":"2015-04-09T19:46:01","slug":"combater-os-nervos-combater-a-psicologia","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/03\/30\/combater-os-nervos-combater-a-psicologia\/","title":{"rendered":"Nervosismo na luta \/ Psicologia da luta"},"content":{"rendered":"<p><strong>Descarga de Adrenalina e a Libera\u00e7\u00e3o de Adrenalina<\/strong><br \/>\nSe voc\u00ea teve o azar de assistir a alguma das minhas lutas, provavelmente notar\u00e1 como eu costumo ficar completamente descontrolado por alguns minutos e depois come\u00e7ar a sair correndo. Isso \u00e9 consequ\u00eancia do reflexo de &quot;lutar ou fugir&quot;, que se ativa sempre que uma pessoa (ou animal) se sente amea\u00e7ada.<\/p>\n<p>Isso se deve a uma enorme descarga de adrenalina, que tem muitas consequ\u00eancias e afeta a tomada de decis\u00f5es, a resist\u00eancia e a for\u00e7a.<\/p>\n<p>Durante a descarga de adrenalina, pelo menos nos primeiros 30 segundos, voc\u00ea se sente praticamente o homem mais forte do planeta. Seu sistema nervoso (sistema nervoso simp\u00e1tico) \u00e9 ativado, sua frequ\u00eancia card\u00edaca dispara e voc\u00ea sente vontade de correr quil\u00f4metros na dire\u00e7\u00e3o oposta ou destruir tudo o que estiver \u00e0 sua frente.<\/p>\n<p>Quando essa correria &#039;diminuir&#039;, voc\u00ea se sentir\u00e1 absolutamente exausto. \u00c9 como se voc\u00ea tivesse concentrado toda a sua energia da semana em um intervalo de 2 minutos, e se aquilo que est\u00e1 te amea\u00e7ando n\u00e3o for destru\u00eddo, voc\u00ea estar\u00e1 em apuros.<br \/>\nEssa desist\u00eancia tamb\u00e9m pode acontecer se voc\u00ea acredita que a luta est\u00e1 prestes a terminar ou que voc\u00ea est\u00e1 prestes a vencer. Veja a luta entre Shane Carwin e Brock Lesnar como um bom exemplo.<\/p>\n<p>Minha luta de kickboxing tamb\u00e9m \u00e9 um bom exemplo. Por inexperi\u00eancia \u2013 depois de acertar um golpe, achei que tinha chances de ganhar a luta e, por causa disso, minha adrenalina foi \u00e0s alturas. A\u00ed levei uma surra.<\/p>\n<p><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\/trkm5QqLabc?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><\/p>\n<p><strong>Efeitos da Adrenalina<br \/>\n<\/strong>Al\u00e9m dos \u00f3bvios efeitos f\u00edsicos \u2013<br \/>\n\u2013 Aumento da frequ\u00eancia card\u00edaca e da press\u00e3o arterial<br \/>\n\u2013 Aumento de for\u00e7a (durante o &#039;pico&#039;, queda acentuada durante o &#039;descanso&#039;)<br \/>\n\u2013 Tens\u00e3o Muscular \u2013 vejamos isso com mais detalhes posteriormente<\/p>\n<p>Existem tamb\u00e9m importantes efeitos psicol\u00f3gicos que devem ser levados em considera\u00e7\u00e3o.<br \/>\nIncluindo \u2013<br \/>\n\u2013 Estreitamento do campo de vis\u00e3o (que \u00e9 um efeito f\u00edsico com consequ\u00eancias psicol\u00f3gicas)<br \/>\n\u2013 Incapacidade de tomar decis\u00f5es l\u00f3gicas.<\/p>\n<p>Se f\u00f4ssemos nos referir ao <a href=\"http:\/\/en.wikipedia.org\/wiki\/Triune_brain\" target=\"_blank\">Modelo cerebral trino<\/a> (que est\u00e1 desatualizado, mas \u00e9 bom para explicar as coisas); o &#039;c\u00e9rebro reptiliano&#039; assume o controle e voc\u00ea age puramente por instinto.<br \/>\nMesmo que seu corner esteja gritando conselhos t\u00e9cnicos, mesmo que voc\u00ea seja um ninja faixa preta, se voc\u00ea n\u00e3o estiver relaxado o suficiente, sua capacidade de tomar decis\u00f5es, seguir o plano de jogo ou at\u00e9 mesmo executar qualquer coisa t\u00e9cnica ou elaborada diminuir\u00e1 consideravelmente.<\/p>\n<p><strong>Efeitos f\u00edsicos<br \/>\n<\/strong>A tens\u00e3o muscular pode ser um grande problema. Se a sua estrat\u00e9gia depende de algum tipo de flexibilidade, por exemplo, isso pode ser um problema se voc\u00ea n\u00e3o estiver suficientemente relaxado.<\/p>\n<p>Segundo minha professora de ioga, pelo menos, a principal \u00e1rea onde a tens\u00e3o se acumula quando voc\u00ea se sente estressado s\u00e3o os m\u00fasculos psoas e, em certa medida, os m\u00fasculos piriformes. Isso faz sentido, pois, conversando com um amigo que pratica Muay Thai e vivenciando minha dificuldade em executar chutes altos durante as lutas de kickboxing, percebi que o estresse, o nervosismo e a sensa\u00e7\u00e3o de amea\u00e7a causam muita tens\u00e3o nos quadris, o que pode afetar a execu\u00e7\u00e3o de certas t\u00e9cnicas.<\/p>\n<p><strong>Prepara\u00e7\u00e3o para reduzir o nervosismo antes da luta<\/strong><\/p>\n<p><strong>Visualiza\u00e7\u00e3o<\/strong><br \/>\nComece o quanto antes, antes da sua luta, e visite o local do evento, se poss\u00edvel. Visualize a caminhada at\u00e9 o ringue, a encarada, o toque do gongo, a entrada e a luta em si. Se poss\u00edvel, fa\u00e7a essa visualiza\u00e7\u00e3o diariamente, por 10 a 20 minutos. Visualize diferentes cen\u00e1rios.<\/p>\n<p><strong>M\u00fasica de entrada<br \/>\n<\/strong>Se poss\u00edvel, escolha uma m\u00fasica de entrada mais calma ou relaxante. Se voc\u00ea est\u00e1 tentando se manter relaxado, a m\u00fasica precisa estar em sintonia com isso.<br \/>\nAl\u00e9m disso, converse com seus amigos. No dia da luta, voc\u00ea n\u00e3o quer mensagens do tipo &quot;acaba com ele&quot;, &quot;destrui-o&quot;, etc. \u00c9 melhor esquecer a luta at\u00e9 uns 90 minutos antes, ou ent\u00e3o mensagens do tipo &quot;aproveite&quot;, &quot;relaxa e d\u00e1 o seu melhor, n\u00e3o se preocupe com o resultado&quot;.<\/p>\n<p><strong>Um bom aquecimento e o uso do rolo de espuma.<br \/>\n<\/strong>A melhor maneira de aliviar parte da tens\u00e3o e manter mais flexibilidade \u00e9 fazendo um bom aquecimento.<br \/>\nUse uma faixa el\u00e1stica e fa\u00e7a &quot;caminhadas de monstro&quot; para aquecer os gl\u00fateos.<br \/>\nUse um rolo de espuma para aliviar a tens\u00e3o no pesco\u00e7o, nas costas e nos gl\u00fateos.<br \/>\nFa\u00e7a alongamentos din\u00e2micos para liberar o m\u00e1ximo de tens\u00e3o poss\u00edvel dos quadris e gl\u00fateos.<br \/>\nMantenha-se aquecido com v\u00e1rias camadas de roupa (tome uma bebida com carboidratos durante o aquecimento para evitar a desidrata\u00e7\u00e3o) e aumente gradualmente a intensidade do aquecimento, de forma que cerca de 30 minutos antes da luta voc\u00ea esteja fazendo um round de 100% nos pads.<br \/>\nMantenha-se aquecido e continue se movimentando at\u00e9 ser chamado para sua luta.<\/p>\n<p><strong>Exerc\u00edcios TRE<\/strong><br \/>\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\/bPFbXdSGSkc?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><\/p>\n<p>\u00c9 recomend\u00e1vel testar essa habilidade com bastante anteced\u00eancia da luta, pois ela pode causar cansa\u00e7o extremo.<strong><br \/>\n<\/strong>Para se livrar daquela tens\u00e3o que mencionamos nos seus quadris e m\u00fasculos psoas,<strong> TRE <\/strong>Parece ser o caminho a seguir.<br \/>\nBasicamente, voc\u00ea faz alguns alongamentos e exerc\u00edcios leves, depois alguns exerc\u00edcios de respira\u00e7\u00e3o profunda e, em seguida, deita-se em uma posi\u00e7\u00e3o que fatiga os m\u00fasculos psoas.<br \/>\nExperimente e veja se ajuda. Mas n\u00e3o tente pela primeira vez na v\u00e9spera da luta! Normalmente, voc\u00ea se sente muito bem por alguns dias e depois fica cansado, ent\u00e3o experimente fora do per\u00edodo de treinamento antes da luta.<br \/>\nEssa \u00e9 uma t\u00e9cnica usada para tratar o TEPT (Transtorno de Estresse P\u00f3s-Traum\u00e1tico) e diversos outros problemas, mas, em geral, parece ser uma \u00f3tima maneira de liberar a tens\u00e3o muscular ao redor dos quadris.\u00a0 <strong><br \/>\n<\/strong><br \/>\n<strong>Treinamento de resist\u00eancia<br \/>\n<\/strong>Ter boa resist\u00eancia f\u00edsica certamente ajuda bastante. Se voc\u00ea estiver em \u00f3tima forma, pode conseguir superar a queda de adrenalina e manter um bom ritmo.<\/p>\n<p><strong>Competir<br \/>\n<\/strong>Se voc\u00ea for direto do treino na academia para uma luta de MMA profissional, vai se borrar de medo, a menos que... esteja acostumado a brigar na rua ou tenha experi\u00eancia em outras modalidades de contato ou esportes de combate.<br \/>\nEu recomendaria competir em lutas livres, jiu-jitsu brasileiro, etc., antes de competir em MMA.<br \/>\nV\u00e3o assistir a lutas tamb\u00e9m, e pe\u00e7am aos seus colegas de equipe para recriarem uma &quot;luta&quot;, com entrada, encarada, etc., na academia. Obviamente, n\u00e3o tentem nocautear uns aos outros.<\/p>\n<p><strong>Respira\u00e7\u00e3o profunda<\/strong><br \/>\nParece clich\u00ea, mas funciona.<br \/>\nKron Gracie \u00e9 um grande defensor da respira\u00e7\u00e3o como forma de controlar os nervos.<br \/>\nEste v\u00eddeo tem uma boa explica\u00e7\u00e3o:<\/p>\n<p><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\/4fogu_zWRXU?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><\/p>\n<p><strong>Taurina<br \/>\n<\/strong>Experimente 5g de taurina antes do treino. Veja como se sente. Ela deve agir como um relaxante muscular. Se isso tiver um efeito positivo no seu treino, considere tom\u00e1-la tamb\u00e9m cerca de 30 minutos antes da luta. Adapt\u00f3genos como... <a href=\"https:\/\/www.google.co.uk\/search?client=safari&amp;rls=en&amp;q=rhodiola+rosea&amp;ie=UTF-8&amp;oe=UTF-8&amp;gws_rd=cr,ssl&amp;ei=39YmVcCQGKfW7AbH5ICABw\">rhodiola rosea<\/a>\u00a0e\/ou\u00a0<a href=\"https:\/\/www.google.co.uk\/search?client=safari&amp;rls=en&amp;q=ashwagandha&amp;ie=UTF-8&amp;oe=UTF-8&amp;gws_rd=cr,ssl&amp;ei=rtYmVc-gNorD7gbN9IDYBQ\">ashwagandha<\/a>\u00a0Pode valer a pena pesquisar, mas fa\u00e7a o teste bem antes da luta.<\/p>","protected":false},"excerpt":{"rendered":"<p>Adrenaline Rush &amp; the Adrenaline Dump If you&#8217;ve been unfortunate enough to watch any of my fights, you&#8217;ll probably notice how I tend to go absolutely mental for a few minutes, and then start blowing out of my proverbial back-side.\u00a0 This is a consequence of the &#8216;fight or flight&#8217; reflex which kicks-in whenever a person [&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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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":[695707,146940742,34941026,348428],"class_list":["post-2791","post","type-post","status-publish","format-standard","hentry","category-mma","tag-epinephrine","tag-fight-nerves","tag-mma-2","tag-sport-psychology"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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