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  • Texto excelente do @enricogorisoares, leia!
• • •
Este estudo, publicado ontem na JSCR, comparou a ativação do glúteo máximo, vasto lateral e bíceps femoral durante realização do agachamento, stiff e elevação pélvica. A comparação foi realizada com 60kg e 1RM para cada exercício.
Foi observado que:
1. O glúteo máximo apresentou maior ativação na elevação pélvica que o agachamento (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff;
2. Não foram observadas diferenças na ativação do bíceps femoral entre os exercícios e sobrecargas analisadas;
3. O vasto lateral apresentou maior ativação no agachamento que na elevação pélvica e no stiff (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff.
Segundo os autores, tanto a elevação pélvica como o stiff apresentam a capacidade de recrutar o glúteo máximo e o bíceps femoral, portanto, podem ser incluídos em programas que tem como objetivo enfatizar os extensores do quadril. Além disso, a elevação pélvica é capaz de causar grandes níveis de ativação do glúteo máximo mesmo quando uma baixa sobrecarga é utilizada (60kg).
Por outro lado, os autores sugerem que o agachamento é um exercício fundamental que apresenta significante ativação do vasto lateral, portanto, pode ser incluído em programas de treinamento de força com diversos objetivos.
_____
Últimas vagas para o curso de BIOMECÂNICA DA MUSCULAÇÃO em Sorocaba.
Ao término do curso você será capaz de:
1. Aplicar os conceitos biomecânicos de força, torque e ativação muscular na prática;
2. Selecionar os exercícios e equipamentos dentro de um contínuum de progressão;
3. Maximizar os resultados dos seus clientes.
Dia 22/09, na academia Company Gym (Shopping Granja Olga, Sorocaba) temos um encontro marcado que irá transformar a sua prescrição do treinamento de força. Seu sucesso está próximo.
P.S. Inscrições através do link na minha BIO ( @enricogorisoares ).
_____
#musculação #strengthtraining #resistancetraining #workout #treinamento #treino #forçaecondicionamento #strengthandconditioning #exercício #exercise #biomecânica #biomechanics #hipertrofia
  • Texto excelente do @enricogorisoares, leia!
    • • •
    Este estudo, publicado ontem na JSCR, comparou a ativação do glúteo máximo, vasto lateral e bíceps femoral durante realização do agachamento, stiff e elevação pélvica. A comparação foi realizada com 60kg e 1RM para cada exercício.
    Foi observado que:
    1. O glúteo máximo apresentou maior ativação na elevação pélvica que o agachamento (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff;
    2. Não foram observadas diferenças na ativação do bíceps femoral entre os exercícios e sobrecargas analisadas;
    3. O vasto lateral apresentou maior ativação no agachamento que na elevação pélvica e no stiff (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff.
    Segundo os autores, tanto a elevação pélvica como o stiff apresentam a capacidade de recrutar o glúteo máximo e o bíceps femoral, portanto, podem ser incluídos em programas que tem como objetivo enfatizar os extensores do quadril. Além disso, a elevação pélvica é capaz de causar grandes níveis de ativação do glúteo máximo mesmo quando uma baixa sobrecarga é utilizada (60kg).
    Por outro lado, os autores sugerem que o agachamento é um exercício fundamental que apresenta significante ativação do vasto lateral, portanto, pode ser incluído em programas de treinamento de força com diversos objetivos.
    _____
    Últimas vagas para o curso de BIOMECÂNICA DA MUSCULAÇÃO em Sorocaba.
    Ao término do curso você será capaz de:
    1. Aplicar os conceitos biomecânicos de força, torque e ativação muscular na prática;
    2. Selecionar os exercícios e equipamentos dentro de um contínuum de progressão;
    3. Maximizar os resultados dos seus clientes.
    Dia 22/09, na academia Company Gym (Shopping Granja Olga, Sorocaba) temos um encontro marcado que irá transformar a sua prescrição do treinamento de força. Seu sucesso está próximo.
    P.S. Inscrições através do link na minha BIO ( @enricogorisoares ).
    _____
    #musculação #strengthtraining #resistancetraining #workout #treinamento #treino #forçaecondicionamento #strengthandconditioning #exercício #exercise #biomecânica #biomechanics #hipertrofia
  • 1,572 51 21 August, 2019
  • BB OH RFESS: no I do not do this with my athletes but it was one hell of a challenge I enjoyed 💪🏼😊
  • BB OH RFESS: no I do not do this with my athletes but it was one hell of a challenge I enjoyed 💪🏼😊
  • 934 25 17 hours ago
  • 🔨Mace decels (harder than it looks warning!)⤵️#theextra10 •
💪Strengthens core, lats, traps, shoulders, chest, and forearms •
🛬Improves upper body deceleration (viral for combat sports, rackets sports, throwing sports, swinging/torquing sports, i.e. baseball, hockey, lacrosse, golf) •
🚑Decreases risk of impact related injuries •
🧠Improves neuromuscular coordination •
⚖️Low impact; effective de-load •
  • 🔨Mace decels (harder than it looks warning!)⤵️ #theextra10
    💪Strengthens core, lats, traps, shoulders, chest, and forearms •
    🛬Improves upper body deceleration (viral for combat sports, rackets sports, throwing sports, swinging/torquing sports, i.e. baseball, hockey, lacrosse, golf) •
    🚑Decreases risk of impact related injuries •
    🧠Improves neuromuscular coordination •
    ⚖️Low impact; effective de-load •
  • 1,474 45 22 August, 2019

Latest Instagram Posts

  • For an amazing training experience, train with us today! We’re located inside BF Resort Village, Las Piñas, beside Westfield High School. Check us out! #wearepeakperformance
  • For an amazing training experience, train with us today! We’re located inside BF Resort Village, Las Piñas, beside Westfield High School. Check us out! #wearepeakperformance
  • 1 2 3 hours ago
  • Young Portadown Youth footballer Christopher working on some core stability using the Swiss balls ⚽ #strengthandconditioning
  • Young Portadown Youth footballer Christopher working on some core stability using the Swiss balls ⚽ #strengthandconditioning
  • 0 0 3 hours ago
  • Is Strength a Skill? The nuances of Strength Transfer (Part 3):
⠀⠀⠀⠀⠀⠀⠀⠀⠀
On the previous post we outlined the concept of dynamic correspondence as described by Bondarchuk and the criteria which should be followed to maximise transfer of training to specific task. With this post I look to define this criteria in a practical setting which may give coaches and trainees a better understanding of the training process, for the sake of practical application I will use the 100m sprint a sporting example of how to progress through these stages.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Under Bondarchuk’s classification system the are four key categories in which exercises can be grouped. As you will see these categories increase in specificity as they progress, each ‘checking off’ more points from the dynamic correspondence criteria whilst also travelling from a capacity to skill focus, which are as follows:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
General Preparatory (GP): exercises which lack overall specificity but provide general adaptations which build a base for athletic development. Examples of GP exercises in regards to a sprint athlete may include barbell squats, RDL, step ups, Olympic lift (variants)etc.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Specific preparatory (SP): exercises which provide cover some of the bases of dynamic correspondence but provide little kinematic similarity to the CE. Some examples of exercise selection in this category may include fast SSC plyometric exercises, drop jumps, bounds, hops in series etc.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Specific Developmental (SD): exercises which have a large similarity to the CE which have high dynamic correspondence. Some examples of SD exercises for a sprinter would include constraints based sprint drills (Bosch style), resisted sprints, sprints across varied intensities/distances, over speed sprints etc.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Competition Exercise (CE): The actual sporting action/event. Obviously this would be the event of the 100m sprint.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Any questions, feel free to give me a message! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gym #fitness #exercise #plyometrics #trackandfield #sprinter #speed #fast #jump #strengthtraining #strengthandconditioning #resistancetraining #agility #athletictraining #power #explosive #fitspo #fitfam #functionalfitness
  • Is Strength a Skill? The nuances of Strength Transfer (Part 3):
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    On the previous post we outlined the concept of dynamic correspondence as described by Bondarchuk and the criteria which should be followed to maximise transfer of training to specific task. With this post I look to define this criteria in a practical setting which may give coaches and trainees a better understanding of the training process, for the sake of practical application I will use the 100m sprint a sporting example of how to progress through these stages.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Under Bondarchuk’s classification system the are four key categories in which exercises can be grouped. As you will see these categories increase in specificity as they progress, each ‘checking off’ more points from the dynamic correspondence criteria whilst also travelling from a capacity to skill focus, which are as follows:
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    General Preparatory (GP): exercises which lack overall specificity but provide general adaptations which build a base for athletic development. Examples of GP exercises in regards to a sprint athlete may include barbell squats, RDL, step ups, Olympic lift (variants)etc.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Specific preparatory (SP): exercises which provide cover some of the bases of dynamic correspondence but provide little kinematic similarity to the CE. Some examples of exercise selection in this category may include fast SSC plyometric exercises, drop jumps, bounds, hops in series etc.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Specific Developmental (SD): exercises which have a large similarity to the CE which have high dynamic correspondence. Some examples of SD exercises for a sprinter would include constraints based sprint drills (Bosch style), resisted sprints, sprints across varied intensities/distances, over speed sprints etc.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Competition Exercise (CE): The actual sporting action/event. Obviously this would be the event of the 100m sprint.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Any questions, feel free to give me a message! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #gym #fitness #exercise #plyometrics #trackandfield #sprinter #speed #fast #jump #strengthtraining #strengthandconditioning #resistancetraining #agility #athletictraining #power #explosive #fitspo #fitfam #functionalfitness
  • 4 1 3 hours ago
  • Training from earlier this week. Holding the ball helped with my balance for pinge. Deadlifts focusing on pushing feet through the floor. Enjoying the new phase so far.
  • Training from earlier this week. Holding the ball helped with my balance for pinge. Deadlifts focusing on pushing feet through the floor. Enjoying the new phase so far.
  • 4 1 3 hours ago
  • Trainingspläne im Urlaub schreiben und das Frühstücks Whey 🥳👊 Workout program design during my holidays.

#hockey
#barbell

Nutreas Athletics Personal Training / Kleingruppentraining / professionelles Athletiktraining  basiert auf einem individuellen Konzept bestehend aus Funktionalität, Kraft, Ausdauer, Abnehmen sowie eine Leistungsoptimierung für den Körper. Wir legen mit wenig Zeitaufwand eine starke Grundlage für den Alltag sowie den Profisport.

Nutreas Athletics Personal Training / professional athletic training is based upon an individual concept. Our philosophy is to build a functional, strong, mobile, improvement in endurance, and healthy long-term lasting body. Our advantage is the precise workout planing and controlling from day one. 
Kontakt
https://www.nutreasathletics.de

https://facebook.com/nutreasathletics/

Kältesauna Kassel Cryo
https://kältesauna-Kassel.de

YouTube 
https://www.youtube.com/channel/UCTFsBq7TQBqSfZkTpNNu83g

Instagram
Nutreas_Athletics

#personaltraining #strengthcoach #handball #fitness #workout #functionaltraining #strengthandconditioning #football #hamburg #berlin #münchen #fitfam #gym #frankfurt #fussball #eishockey  #del2 #del #nhl #golf #casselfornia (Werbung, ad, commercial)
  • Trainingspläne im Urlaub schreiben und das Frühstücks Whey 🥳👊 Workout program design during my holidays.

    #hockey
    #barbell

    Nutreas Athletics Personal Training / Kleingruppentraining / professionelles Athletiktraining basiert auf einem individuellen Konzept bestehend aus Funktionalität, Kraft, Ausdauer, Abnehmen sowie eine Leistungsoptimierung für den Körper. Wir legen mit wenig Zeitaufwand eine starke Grundlage für den Alltag sowie den Profisport.

    Nutreas Athletics Personal Training / professional athletic training is based upon an individual concept. Our philosophy is to build a functional, strong, mobile, improvement in endurance, and healthy long-term lasting body. Our advantage is the precise workout planing and controlling from day one.
    Kontakt
    https://www.nutreasathletics.de

    https://facebook.com/nutreasathletics/

    Kältesauna Kassel Cryo
    https://kältesauna-Kassel.de

    YouTube
    https://www.youtube.com/channel/UCTFsBq7TQBqSfZkTpNNu83g

    Instagram
    Nutreas_Athletics

    #personaltraining #strengthcoach #handball #fitness #workout #functionaltraining #strengthandconditioning #football #hamburg #berlin #münchen #fitfam #gym #frankfurt #fussball #eishockey #del2 #del #nhl #golf #casselfornia (Werbung, ad, commercial)
  • 5 1 3 hours ago
  • Flow through a deeper level of stretching with Yin Yoga, the perfect class to promote mind and body relaxation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
During this slower paced style of Yoga, expect to move through a variety of seated poses that work to enhance circulation, increase joint mobilisation, clear energetic blockages and heal the body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Available across all sites, book now at bloklondon.com or via the BLOK app.
  • Flow through a deeper level of stretching with Yin Yoga, the perfect class to promote mind and body relaxation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    During this slower paced style of Yoga, expect to move through a variety of seated poses that work to enhance circulation, increase joint mobilisation, clear energetic blockages and heal the body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Available across all sites, book now at bloklondon.com or via the BLOK app.
  • 3 1 3 hours ago
  • Core Momentum Trainer #cmt
  • Core Momentum Trainer #cmt
  • 1 1 3 hours ago
  • Congratulations to everyone who qualified for your 'good for age' entry to this year's #LondonMarathon2019 🎉
.
So what's the next step? Time to prepare!
.
For a challenge like this we of course want to be at our best going in. Our Strength and Conditioning Coaches are at hand to help you prepare with accuracy and efficiency.
.
If you feel like you're spending a lot of time training but can't see or feel the benefits this may be a sign that the training you're doing isn't quite right for you. Our Coaches can explore this and find the most effective training programme for you.
.
Just a few ways that our Strength & Conditioning Coaches can help you prepare:
1️⃣ Personalised training programmes
2️⃣ Fitness assessment & monitoring
3️⃣ Strength training
4️⃣ High end rehabilitation
5️⃣ Improving and optimising performance
6️⃣ Lifestyle Assessments
7️⃣ Lactate Threshold Testing
.
For more information or to book an appointment visit our website: puresportsmed.com/services
.
#londonmarathon #running #runners #qualify #goodforage #prep #preparation #training #strengthandconditioning #strength #performance #healthandwellbeing #getbetter
  • Congratulations to everyone who qualified for your 'good for age' entry to this year's #LondonMarathon2019 🎉
    .
    So what's the next step? Time to prepare!
    .
    For a challenge like this we of course want to be at our best going in. Our Strength and Conditioning Coaches are at hand to help you prepare with accuracy and efficiency.
    .
    If you feel like you're spending a lot of time training but can't see or feel the benefits this may be a sign that the training you're doing isn't quite right for you. Our Coaches can explore this and find the most effective training programme for you.
    .
    Just a few ways that our Strength & Conditioning Coaches can help you prepare:
    1️⃣ Personalised training programmes
    2️⃣ Fitness assessment & monitoring
    3️⃣ Strength training
    4️⃣ High end rehabilitation
    5️⃣ Improving and optimising performance
    6️⃣ Lifestyle Assessments
    7️⃣ Lactate Threshold Testing
    .
    For more information or to book an appointment visit our website: puresportsmed.com/services
    .
    #londonmarathon #running #runners #qualify #goodforage #prep #preparation #training #strengthandconditioning #strength #performance #healthandwellbeing #getbetter
  • 3 0 3 hours ago
  • Some Friday fun! 😁 🤣 🤣 🤣
  • Some Friday fun! 😁 🤣 🤣 🤣
  • 1 1 3 hours ago
  • Kind of a repost of my progress over 10 years there’s been ups and downs but I’ve always maintained a acceptable level of fitness and trained for at the least to maintain a decent foundation to be manipulated in any way I decide depending on training goals #maintenance #progresspics #feelgoodfriday
  • Kind of a repost of my progress over 10 years there’s been ups and downs but I’ve always maintained a acceptable level of fitness and trained for at the least to maintain a decent foundation to be manipulated in any way I decide depending on training goals #maintenance #progresspics #feelgoodfriday
  • 6 1 4 hours ago
  • My shorts were inappropriate, pex swole & I have bite scars under my eyes from my wild golden canine.

Her attack training backfired 😂🌚, big time.

PS - Look into my other account @_beyondmuscle to find the hottest chillies 🌶 !

#UncleScar
#TyrannosaurusPex
#MoreGunsThanRoses
  • My shorts were inappropriate, pex swole & I have bite scars under my eyes from my wild golden canine.

    Her attack training backfired 😂🌚, big time.

    PS - Look into my other account @_beyondmuscle to find the hottest chillies 🌶 !

    #UncleScar
    #TyrannosaurusPex
    #MoreGunsThanRoses
  • 49 1 4 hours ago
  • Week 4 of our first round Exercise Science practical sessions covered primers, plyometrics and an introduction to Olympic lifts.⁣
⁣
The students here learning the standing broad jump to show them how prescribed exercises must always be performed with proper intent and focus. It’s not enough to merely jump forward, the jump and landing mechanics must be maintained and proper deceleration must happen in order to land safely and effectively.
  • Week 4 of our first round Exercise Science practical sessions covered primers, plyometrics and an introduction to Olympic lifts.⁣

    The students here learning the standing broad jump to show them how prescribed exercises must always be performed with proper intent and focus. It’s not enough to merely jump forward, the jump and landing mechanics must be maintained and proper deceleration must happen in order to land safely and effectively.
  • 2 1 4 hours ago
  • PB Power Clean Doubles @ 133kg
Power cleans are a great way to train explosive vertical leg extension- they also train your ability to quickly decelerate high forces
.
Athletes that have explosive Vertical leg extension tend to have a better vertical leap = Better performance
And athletes that can abruptly decelerate high forces tend to be more durable = Less Injuries
Both of these are experienced in a majority of field based team sports (AFL, Rugby, Rugby League etc)
.
This is why I believe the Power Clean can be so beneficial for most athletes
@movement_enhanced
#DrStrength
  • PB Power Clean Doubles @ 133kg
    Power cleans are a great way to train explosive vertical leg extension- they also train your ability to quickly decelerate high forces
    .
    Athletes that have explosive Vertical leg extension tend to have a better vertical leap = Better performance
    And athletes that can abruptly decelerate high forces tend to be more durable = Less Injuries
    Both of these are experienced in a majority of field based team sports (AFL, Rugby, Rugby League etc)
    .
    This is why I believe the Power Clean can be so beneficial for most athletes
    @movement_enhanced
    #DrStrength
  • 10 1 4 hours ago
  • Believe in yourself, push your limits, experience life, conquer your goals, and more importantly...be happy.  While it may seem like it doesn't get any easier, just know you are only getting stronger. 🏃‍♂️🏋️‍♂️💪#GetIMFIT
  • Believe in yourself, push your limits, experience life, conquer your goals, and more importantly...be happy. While it may seem like it doesn't get any easier, just know you are only getting stronger. 🏃‍♂️🏋️‍♂️💪 #GetIMFIT
  • 3 1 4 hours ago
  • This little guy @the_foodboss pulled into @otgathletic this week for a little razzle at the bar.

We’ve done a bunch of shit together over the last 10 years, it’s always good to have him here. You know when an athletes serious about their lifting when they fly across the country just for a couple technique sessions to dial in on that 1%. It’s the small things that matter when it comes to mastery. Been a good 2 days of lifting and I’m so keen to see what he’s going to be bringing to the platform for his first WPC World Champs. 
You know we behind you 110% and wish you all the best over there 🍀
  • This little guy @the_foodboss pulled into @otgathletic this week for a little razzle at the bar.

    We’ve done a bunch of shit together over the last 10 years, it’s always good to have him here. You know when an athletes serious about their lifting when they fly across the country just for a couple technique sessions to dial in on that 1%. It’s the small things that matter when it comes to mastery. Been a good 2 days of lifting and I’m so keen to see what he’s going to be bringing to the platform for his first WPC World Champs.
    You know we behind you 110% and wish you all the best over there 🍀
  • 48 1 4 hours ago
  • 🏃‍♂️INTERSCHOOL CROSS COUNTRY🏃‍♂️⁣
⁣
Another sports event ticked in Miguel's sports journey. Was selected to represent his school at the INTERSCHOOL CROSS COUNTRY after finishing top six of his age group.⁣
⁣
Real proud of my little ninja⁣
⁣
Swipe ⬅️ for a little video
  • 🏃‍♂️INTERSCHOOL CROSS COUNTRY🏃‍♂️⁣

    Another sports event ticked in Miguel's sports journey. Was selected to represent his school at the INTERSCHOOL CROSS COUNTRY after finishing top six of his age group.⁣

    Real proud of my little ninja⁣

    Swipe ⬅️ for a little video
  • 24 4 4 hours ago
  • Plow Posing for Healthy Spine Prt. 2 🏄🏽‍♂️✌🏾 (advanced)
.
Stay supple this weekend  with this awesome exercise that will increase flexibility in your vertebrae through spinal flexion....
.
Ever since I performed this stretch at a yoga retreat in Ibiza I have used it daily....
.
It is also great for promoting rest and relaxation (promoting blood flow to your head).....
.
Key Note 🔑🗒 Feet can't touch the floor? Grab a chair to place behind your head, or a good distance away to allow your feet to drop on to....
.
This is very challenging and puts your neck in a vulnerable position so start beginner mode and gradually increase the difficulty....
.
Perform this daily +/or after your workout holding for 45 seconds for 3-5 sets 👍🏾....
.
Flexy is Sexy Chaps + Chapettes XOX 🦀
  • Plow Posing for Healthy Spine Prt. 2 🏄🏽‍♂️✌🏾 (advanced)
    .
    Stay supple this weekend with this awesome exercise that will increase flexibility in your vertebrae through spinal flexion....
    .
    Ever since I performed this stretch at a yoga retreat in Ibiza I have used it daily....
    .
    It is also great for promoting rest and relaxation (promoting blood flow to your head).....
    .
    Key Note 🔑🗒 Feet can't touch the floor? Grab a chair to place behind your head, or a good distance away to allow your feet to drop on to....
    .
    This is very challenging and puts your neck in a vulnerable position so start beginner mode and gradually increase the difficulty....
    .
    Perform this daily +/or after your workout holding for 45 seconds for 3-5 sets 👍🏾....
    .
    Flexy is Sexy Chaps + Chapettes XOX 🦀
  • 5 1 4 hours ago