{"id":101567,"date":"2019-10-27T10:40:28","date_gmt":"2019-10-27T13:40:28","guid":{"rendered":"http:\/\/jornalperiscopio.com.br\/site\/?p=101567"},"modified":"2019-10-27T10:40:34","modified_gmt":"2019-10-27T13:40:34","slug":"a-importancia-do-alongamento","status":"publish","type":"post","link":"https:\/\/jornalperiscopio.com.br\/site\/a-importancia-do-alongamento\/","title":{"rendered":"A import\u00e2ncia do alongamento"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/jornalperiscopio.com.br\/site\/wp-content\/uploads\/2019\/10\/image0.jpeg\" alt=\"\" class=\"wp-image-101568\" width=\"160\" height=\"213\" srcset=\"https:\/\/jornalperiscopio.com.br\/site\/wp-content\/uploads\/2019\/10\/image0.jpeg 480w, https:\/\/jornalperiscopio.com.br\/site\/wp-content\/uploads\/2019\/10\/image0-375x500.jpeg 375w\" sizes=\"(max-width: 160px) 100vw, 160px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Rodrigo Bortolotti<\/strong><br>Prof. de Muscula\u00e7\u00e3o e Spinning<br>Personal Trainer, Graduado pela FEFISO<br>Cref. 039610-G\/SP<\/p>\n\n\n\n<p>Existem os mais diversos tipos de alongamentos que podem ser feitos em todas as partes do corpo. Alguns dos principais benef\u00edcios de se alongar incluem a redu\u00e7\u00e3o de dores, a diminui\u00e7\u00e3o do risco de les\u00f5es, o aumento da flexibilidade e a melhoria da postura.\u00a0Nesse texto vamos enfatizar o alongamento no P\u00f3sTreino.<\/p>\n\n\n\n<p>Quando voc\u00ea completa uma rotina de treino de for\u00e7a ou acaba de praticar uma atividade aer\u00f3bica como uma corrida ou nata\u00e7\u00e3o, voc\u00ea costuma se alongar? Se a resposta for n\u00e3o, \u00e9 hora de incorporar o alongamento p\u00f3s treino.&nbsp;<\/p>\n\n\n\n<p>Incorporar uma rotina de alongamento p\u00f3s treino proporciona v\u00e1rios benef\u00edcios que compensam o tempo extra gasto na atividade e o esfor\u00e7o realizado ap\u00f3s um treino que pode ter sido exaustivo.<\/p>\n\n\n\n<p>Os principais benef\u00edcios de se alongar ap\u00f3s o treino s\u00e3o:<\/p>\n\n\n\n<p>*Melhoria da postura&nbsp;<\/p>\n\n\n\n<p>*Diminui\u00e7\u00e3o de dores e rigidez muscular<\/p>\n\n\n\n<p>*Redu\u00e7\u00e3o da produ\u00e7\u00e3o de \u00e1cido l\u00e1ctico<\/p>\n\n\n\n<p>*Libera\u00e7\u00e3o de endorfina por mais tempo&nbsp;<\/p>\n\n\n\n<p>*Melhoria do fluxo sangu\u00edneo<\/p>\n\n\n\n<p>*Diminui\u00e7\u00e3o da tens\u00e3o e ansiedade<\/p>\n\n\n\n<p>*Tonifica\u00e7\u00e3o muscular<\/p>\n\n\n\n<p><em>As vari\u00e1veis do alongamento no P\u00f3s Treino.<\/em><\/p>\n\n\n\n<p>Quando o objetivo for de \u201csoltar\u201d ou \u201crelaxar\u201d a musculatura, ele deve ser leve, de menor amplitude e de mais curta dura\u00e7\u00e3o, contribuindo na recupera\u00e7\u00e3o muscular, sem causar dor ou desconforto, mas promovendo al\u00edvio.<\/p>\n\n\n\n<p>N\u00e3o \u00e9 indicado para melhorar a flexibilidade. O exerc\u00edcio imediatamente antes do alongamento provoca micro-traumas musculares e os m\u00fasculos ent\u00e3o n\u00e3o podem responder adequadamente ao alongamento. Ao contr\u00e1rio, o alongamento vigoroso pode causar dor muscular tardia mais severa. Para melhorar a flexibilidade os m\u00fasculos devem ser alongados enquanto \u00edntegros, antes do treino ou em momento dissociado de treino de resist\u00eancia ou for\u00e7a.<\/p>\n\n\n\n<p>O alongamento p\u00f3s treino pode ser considerado um aliado do treinamento para potencializar a hipertrofia. Alongar vigorosamente os m\u00fasculos solicitados de forma localizada e intensa (treinamento com pesos, por exemplo) pode potencializar micro traumas causados( provocados) no princ\u00edpio do est\u00edmulo para a reconstru\u00e7\u00e3o muscular e ganho de massa. Neste caso n\u00e3o existe contribui\u00e7\u00e3o para melhorar a flexibilidade nem a recupera\u00e7\u00e3o. Apenas para potencializar a hipertrofia.<\/p>\n\n\n\n<p>Sempre consulte um profissional capacitado e saiba utilizar o alongamento como aliado dos treinos para alcan\u00e7ar seus objetivos.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Confira texto do personal trainer Rodrigo Bortolotti.<\/p>\n","protected":false},"author":7,"featured_media":99730,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[310,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A import\u00e2ncia do alongamento<\/title>\n<meta name=\"description\" content=\"Confira texto do personal trainer Rodrigo Bortolotti.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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