Como ganhar força sem pegar pesado nos exercícios? Pesquisador orienta

[{"selector":"#anim-d86bb044-1f87-489f-b0b5-d3f23b1c49c5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac8fae8c-982a-4681-a7ae-74495a82823d","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-074bd4e1-e3f2-446b-86e8-4653678a8122","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-9f496a64-640f-477e-b0e4-1fccf3101c47","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Unsplash

[{"selector":"#anim-b1b36137-a7af-4e64-b16d-8bd39180cb10","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c24d4183-a0a1-4c7c-834b-068a98f76878","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-66402e11-5a19-43e6-a8f0-684898207e7c","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-3597def3-46a0-4609-ad85-645dc94b02f8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9d9328d4-fdb8-4eed-bbbb-f6392a2f3c27 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.249999886225726%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] É possível ganhar força muscular sem levantar cargas muito pesadas, desde que o treino seja bem estruturado Unsplash

[{"selector":"#anim-571da1ec-cfdf-40b3-a939-683afadb33ed","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9751b7a5-40f9-4857-ba54-c17fd1ab3af5","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-72e22b32-2771-4ce9-bfc6-66ff50d4517f","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d661f1e1-c5ab-412e-a855-cc03187313b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd9d9d94-3a1d-46a8-965b-dd254455dade [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Uma das estratégias é aumentar o tempo sob tensão, fazendo os movimentos de forma mais lenta e controlada Unsplash

[{"selector":"#anim-579c74a7-b985-4c57-a55f-1ad164b2ce44","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-030d1fb8-5d39-4f40-8075-9f4f781fe4b3","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-4e289d7b-cfdd-4503-933f-f7d9dbe45c21","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-0c5ba30e-733b-4d98-a43d-d9ed0bbbaddb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f9c011c9-9651-4562-891d-5127fe739e64 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.967166104704762%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Outra abordagem eficaz é elevar o número de repetições até a fadiga, mesmo com cargas leves Unsplash

[{"selector":"#anim-a20cb87e-4e04-4208-804b-05d80747417e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1228bd1a-4b4b-4792-bf1d-247b35323ec9","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e051429c-7626-471b-8b2f-069fbdc994dd","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b3eef4d3-6f97-4e14-a1dd-23bfaded015c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-286a5c92-3b1f-4edb-b9df-7d84ada5b66f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(31.249999886225726%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] A frequência e a consistência dos treinos também são fundamentais para estimular adaptações musculares Unsplash

[{"selector":"#anim-17e4c2b7-c843-422b-8b5a-7f558a87427e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e1b8ecd-641b-476f-aa9b-630dcfaa9274","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b42d0d7a-6a00-4844-b4b1-e6f8014570b3","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-23680e43-ceac-4c31-97e2-27947cf3e9ea","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0d054707-80f4-432c-a443-dc6b5c7407a1 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.80819796973891%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Exercícios com o peso do próprio corpo e variações de intensidade podem gerar bons resultados sem sobrecarga excessiva Unsplash

[{"selector":"#anim-5add66cf-89df-4d08-87ee-f69b9691c76e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cd5a0e86-c395-4354-941f-04f05ff09f40","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1bf174e3-39b0-46b5-bb9d-3c072ccc069a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b011457c-0d7e-4b29-a6ea-4a7163cddf6e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eb1435bf-0ff2-4a35-9843-f031961118b8 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(52.58675570890898%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Além disso, descanso adequado e alimentação equilibrada são essenciais para o ganho de força e recuperação muscular Unsplash

CNNBRASIL.COM.BR

[{"selector":"#anim-6ec406ca-90d2-4b86-958a-a40a7f186b39","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c522442b-6957-4859-9554-6308e8795b65","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9ae23c15-75da-4e56-b4e1-019ed5a5b720","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-02545712-a0b1-4719-a965-c18707076d29","keyframes":{"transform":["translate3d(0px, 2132.63615%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-425dc45d-2df3-4033-87e3-d0886afee31d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eab59655-5a44-45ac-aa53-70100601fc51","keyframes":{"transform":["translate3d(-117.84387%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9430ff43-eceb-416e-b973-01b21b411034","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3be99e6d-65bd-41dd-91d7-62722b47b6f5","keyframes":{"transform":["translate3d(0px, 1223.93157%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Unsplash leia mais em