{"id":3076,"date":"2015-07-29T12:22:41","date_gmt":"2015-07-29T12:22:41","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3076"},"modified":"2015-07-29T19:21:30","modified_gmt":"2015-07-29T19:21:30","slug":"excesso-de-peso-e-pouco-treino-de-velocidade","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/07\/29\/excesso-de-peso-e-pouco-treino-de-velocidade\/","title":{"rendered":"Excesso de pesos, pouco treino de velocidade"},"content":{"rendered":"<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\/VZSv4HlyfIo?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=78&#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>Alguns problemas que tive ao praticar muscula\u00e7\u00e3o e depois tentar migrar para as artes marciais.<\/p>\n<p>Esta \u00e9 uma cr\u00edtica a mim mesmo, e a mais ningu\u00e9m.<\/p>\n<p><strong>1. M\u00fasculos tensos<\/strong><br \/>\nN\u00e3o conhe\u00e7o a explica\u00e7\u00e3o cient\u00edfica exata para isso, mas imagino que, quanto maiores os m\u00fasculos, menos espa\u00e7o eles t\u00eam para se movimentar dentro da bainha muscular e ao redor da pr\u00f3pria articula\u00e7\u00e3o. N\u00e3o tenho certeza, mas toda essa contra\u00e7\u00e3o, com m\u00ednimo alongamento dos m\u00fasculos, parece causar muita rigidez muscular.<br \/>\nAl\u00e9m de deixar todos os seus m\u00fasculos r\u00edgidos e tensos, tornando quase imposs\u00edvel desferir um soco, um chute ou escapar de uma chave de bra\u00e7o, tamb\u00e9m enfraquece sua postura, j\u00e1 que ela normalmente fica desalinhada devido a um peitoral hipertrofiado e pouco alongado.<br \/>\nO uso do rolo de espuma e a pr\u00e1tica de ioga s\u00e3o essenciais para quem pratica exerc\u00edcios de muscula\u00e7\u00e3o. N\u00e3o apenas para desenvolver for\u00e7a funcional, mas tamb\u00e9m para garantir a longevidade no esporte\/atividade de levantamento de peso. Al\u00e9m disso, percebo que a rigidez muscular afeta minha resist\u00eancia. Por exemplo, ao subir ladeiras, minhas pernas, que s\u00e3o grossas, mal conseguem se mover depois de uma ou duas horas; ficam literalmente congestionadas de sangue e incapazes de dobrar.<\/p>\n<p><strong>2. M\u00fasculos Lentos<br \/>\n<\/strong>O impacto disso depender\u00e1 muito da gen\u00e9tica. J\u00e1 vi um fisiculturista de 108 kg golpear os pads como um ninja sob efeito de LSD, mas ele claramente tem uma gen\u00e9tica excelente para fibras musculares de contra\u00e7\u00e3o r\u00e1pida e experi\u00eancia em boxe. De modo geral, se voc\u00ea levanta peso lentamente, \u00e9 nisso que seus m\u00fasculos se especializar\u00e3o. Portanto, se voc\u00ea quer ser explosivo, algo praticamente essencial no MMA, precisar\u00e1 levantar peso explosivamente. Se isso significa adicionar exerc\u00edcios pliom\u00e9tricos, levantamento ol\u00edmpico ou simplesmente fazer s\u00e9ries com menos peso e maior velocidade, fica a seu crit\u00e9rio, mas voc\u00ea precisa fazer algum treinamento explosivo e levantamento de peso se estiver buscando condicionamento f\u00edsico e for\u00e7a funcionais para praticamente qualquer esporte, incluindo o MMA.<\/p>\n<p><strong>3. O corpo n\u00e3o funciona como uma unidade.<\/strong><br \/>\nSe voc\u00ea faz levantamento terra e agachamentos, ent\u00e3o esse pode n\u00e3o ser o caso. No entanto, se voc\u00ea \u00e9 o rei das roscas b\u00edceps e extens\u00f5es de tr\u00edceps, e n\u00e3o faz muitos exerc\u00edcios em p\u00e9 e\/ou usando o corpo todo ao mesmo tempo, ent\u00e3o, novamente, seu corpo se acostumar\u00e1 a usar os m\u00fasculos isoladamente. Se voc\u00ea quiser evitar que isso aconte\u00e7a, adicione alguns &#039;movimentos de corpo inteiro&#039;, mesmo que seja apenas no seu aquecimento \u2013 por exemplo, levantamento turco, levantamento terra com uma perna s\u00f3 e peso leve \u2013 ou, idealmente, adicione alguns grandes movimentos compostos, como o arremesso e o desenvolvimento, ao seu treino.<\/p>\n<p><strong>4. Extens\u00e3o completa dos bra\u00e7os<\/strong><br \/>\nEstou treinando no meu quarto de h\u00f3spedes agora mesmo, e estou escrevendo isso entre as s\u00e9ries. Fiz alguns exerc\u00edcios de sombra para aquecer, me filmei, foi p\u00e9ssimo. Simplesmente n\u00e3o consigo estender completamente os bra\u00e7os quando dou um soco. Imagino que isso seja resultado de anos levantando peso e ouvindo que nunca se deve estender os bra\u00e7os totalmente. Talvez eu tenha exagerado um pouco, n\u00e3o sei, mas agora parece que sou incapaz de travar, ou quase travar, o cotovelo em qualquer movimento. S\u00f3 mais uma coisa para se ter em mente se voc\u00ea treina na academia para ficar musculoso, mas tamb\u00e9m para ficar funcionalmente forte e em forma.<\/p>\n<p><strong>5. Sem for\u00e7a para movimentos &#039;reais&#039;<br \/>\n<\/strong>S\u00f3 para dar um exemplo r\u00e1pido: o supino em um banco \u00e9 \u00f3timo, mas quando voc\u00ea faz um movimento para o peito em um esporte, geralmente \u00e9 contra uma superf\u00edcie inst\u00e1vel ou sem apoio algum, e voc\u00ea precisa rotacionar os quadris e estender o corpo durante o movimento. No supino com barra, suas costas ficam retas, voc\u00ea usa os dois bra\u00e7os ao mesmo tempo, n\u00e3o h\u00e1 necessidade de estabiliza\u00e7\u00e3o do core, etc.<br \/>\nUm exerc\u00edcio adicional melhor, ou uma boa alternativa, que encontrei para este movimento espec\u00edfico, \u00e9 o supino com kettlebell em uma bola de estabilidade com um bra\u00e7o s\u00f3. Estenda completamente o bra\u00e7o durante o movimento, de forma que, ao levantar o peso com o bra\u00e7o direito, o lado direito das suas costas gire para fora da bola, e voc\u00ea consiga elevar o peso o m\u00e1ximo poss\u00edvel.<br \/>\nO supino \u00e9 apenas um exemplo, entre muitos movimentos de levantamento de peso, que podem deixar seu corpo r\u00edgido e desajeitado quando voc\u00ea estiver tentando lutar agarrado, etc. Outro ponto importante \u00e9 que a for\u00e7a de preens\u00e3o \u00e9, sem d\u00favida, a for\u00e7a mais funcional que existe. Fa\u00e7a pelo menos uma s\u00e9rie pesada de exerc\u00edcios para as costas, sem usar straps; caso contr\u00e1rio, seus m\u00fasculos das costas e b\u00edceps ser\u00e3o in\u00fateis na luta agarrada. A for\u00e7a do pesco\u00e7o tamb\u00e9m \u00e9 crucial para o grappling, algo que os exerc\u00edcios de muscula\u00e7\u00e3o n\u00e3o trabalham diretamente.<\/p>\n<p>Mesmo levando tudo isso em considera\u00e7\u00e3o, ainda parece melhor ser enorme, e voc\u00ea tem menos probabilidade de atrair garotas com sua for\u00e7a funcional; imagino.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2946\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/05\/22\/previsoes-para-o-ufc-187\/daniel_cormier_food\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?fit=852%2C469&amp;ssl=1\" data-orig-size=\"852,469\" 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=\"Free pdf sports nutrition mma\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Sports Nutrition mma&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?fit=852%2C469&amp;ssl=1\" class=\"alignnone size-medium wp-image-2946\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=300%2C165&#038;ssl=1\" alt=\"Daniel Cormier comida engra\u00e7ada\" width=\"300\" height=\"165\" \/><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Some issues I&#8217;ve had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. Tight Muscles I don&#8217;t know the exact science around this, but I&#8217;m guessing, the bigger your muscles are, the less room they have to move around the muscle sheath and [&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":"Too much Weights, Not Enough Speed Work","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":[56231,34941026,56232,15908],"class_list":["post-3076","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-conditioning","tag-mma-2","tag-strength","tag-weightlifting"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Too much Weights, Not Enough Speed Work - 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\/07\/29\/excesso-de-peso-e-pouco-treino-de-velocidade\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Too much Weights, Not Enough Speed Work - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Some issues I&#8217;ve had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. 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This is a criticism of myself, and nobody else. 1. Tight Muscles I don&#8217;t know the exact science around this, but I&#8217;m guessing, the bigger your muscles are, the less room they have to move around the muscle sheath and [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/07\/29\/excesso-de-peso-e-pouco-treino-de-velocidade\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-07-29T12:22:41+00:00","article_modified_time":"2015-07-29T19:21:30+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?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":"4 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Too much Weights, Not Enough Speed Work","datePublished":"2015-07-29T12:22:41+00:00","dateModified":"2015-07-29T19:21:30+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/"},"wordCount":815,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?w=300","keywords":["conditioning","mma","strength","weightlifting"],"articleSection":["Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","name":"Excesso de peso, pouco treino de velocidade - 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It doesn't look like PSO-Rite available in the UK yet.\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":9476,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/29\/pistola-de-massagem-muscular-faca-voce-mesmo-ideal-para-mma-e-jiu-jitsu\/","url_meta":{"origin":3076,"position":1},"title":"Pistola de Massagem Muscular Caseira (Ideal para MMA e Jiu-Jitsu)","author":"Dave","date":"Setembro 29, 2018","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=LuwALFC79W8 Get rid of knots, trigger points, annoying muscles in spasm and risk your life with a DIY Percussion Massage Gun. Preparation\u00a0Time 20 mins \u00a0 Equipment Universal Jigsaw Adapter (available from Amazon.co.uk here) Metal File Industrial Super Glue (available from Amazon.co.uk here) Golf Ball or Dog's Ball Drill Jigsaw Power\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/LuwALFC79W8\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13298,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/05\/26\/o-mma-e-perigoso-perguntas-frequentes-sobre-mma-respondidas\/","url_meta":{"origin":3076,"position":2},"title":"O MMA \u00e9 perigoso? (Perguntas frequentes sobre MMA respondidas)","author":"Dave","date":"Maio 26, 2022","format":false,"excerpt":"Article by Drew Griffiths (BSc, MSc) Like all contact sports, MMA comes with a relatively high risk of injury. It's unlikely that you'll compete in MMA for a year for example, without sustaining some type of injury in training or a fight. There is some research to suggest that MMA\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"SEO and MMA blog founder Drew Griffiths","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2012\/11\/drewmma1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/14\/ioga-para-mma\/","url_meta":{"origin":3076,"position":3},"title":"Yoga para MMA","author":"Dave","date":"Agosto 14, 2019","format":false,"excerpt":"MMA is the best sport on the planet. Nothing quite compares to the excitement and the beauty of watching or being part of a technical fight (emphasis on technical, not a fan of slug-fests personally). 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