{"id":3773,"date":"2021-02-17T21:23:47","date_gmt":"2021-02-18T02:23:47","guid":{"rendered":"https:\/\/www.billybeck.com\/?p=3773"},"modified":"2021-02-17T21:32:39","modified_gmt":"2021-02-18T02:32:39","slug":"estudo-de-pesquisa-ate-onde-se-deve-agachar","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/physical-training\/research-study-how-far-down-should-you-squat","title":{"rendered":"Estudo de pesquisa: At\u00e9 que ponto voc\u00ea deve se agachar?"},"content":{"rendered":"

\"\"<\/p>\n

Le\u00f5es e leoas!<\/p>\n

O agachamento \u00e9 um dos movimentos mais importantes realizados pelos seres humanos. Quando se perde a capacidade de agachar, a vida \u00e9 um decl\u00ednio lento e tortuoso. Parece duro, mas infelizmente j\u00e1 vi isso em primeira m\u00e3o. Minha inten\u00e7\u00e3o ao compartilhar esta postagem \u00e9 inspir\u00e1-lo a fazer do agachamento o seu objetivo, para que voc\u00ea seja forte e vital por d\u00e9cadas!<\/p>\n

Em primeiro lugar, acredito que todo ser humano deveria ser capaz de agachar at\u00e9 o fim e subir sem nenhuma resist\u00eancia adicional.<\/p>\n

Mas e quando voc\u00ea adiciona peso?<\/p>\n

Como cada pessoa \u00e9 diferente, n\u00e3o posso dizer o que \u00e9 melhor para voc\u00ea sem v\u00ea-lo. Entretanto, meu objetivo \u00e9 fornecer algumas informa\u00e7\u00f5es para que voc\u00ea possa fazer suas pr\u00f3prias escolhas.<\/p>\n

Um estudo de pesquisa de 2019 comparou a diferen\u00e7a entre dois grupos.<\/p>\n

O primeiro grupo realizou agachamentos de amplitude total de movimento. Ou seja, dos quadris aos calcanhares. \"todo o caminho para baixo\"<\/strong><\/p>\n

O outro grupo limitou a amplitude de movimento ao ponto em que a coxa (f\u00eamur) fica paralela ao ch\u00e3o.<\/p>\n

Eles mediram para determinar quais grupos musculares aumentaram de tamanho.<\/p>\n

Os participantes do grupo com amplitude de movimento limitada eram predominantemente do quadr\u00edceps (parte frontal da coxa), enquanto o grupo com amplitude de movimento completa apresentou resultados significativos no quadr\u00edceps, bem como nos adutores (parte interna da coxa) e no gl\u00fateo m\u00e1ximo. Confira o gr\u00e1fico abaixo:<\/h4>\n

\"\"<\/p>\n

Sei que alguns seres humanos sentem dor e desconforto durante o agachamento e outros movimentos, por isso criei um \"Tabela de substitui\u00e7\u00e3o de exerc\u00edcios\"<\/a>. Essa ferramenta oferece tr\u00eas op\u00e7\u00f5es diferentes para qualquer exerc\u00edcio que voc\u00ea queira substituir.<\/p>\n

Seja persistente. Se n\u00e3o conseguir fazer um exerc\u00edcio, estabele\u00e7a como meta conseguir realiz\u00e1-lo sem dor. N\u00e3o fique apenas contornando les\u00f5es, cure-as com paci\u00eancia e persist\u00eancia. Voc\u00ea conseguiu!<\/p>\n

BB3<\/p>","protected":false},"excerpt":{"rendered":"

Lions & Lionesses! Squatting is one of the most important movements humans perform. Once you lose your ability to squat life is a slow, tortuous decline.\u00a0 Sounds harsh but I’ve unfortunately seen it first hand. My intention with sharing this post is to hopefully inspire you to make squatting your thing so you are strong […]<\/p>\n","protected":false},"author":4,"featured_media":3294,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[380,382,381],"class_list":["post-3773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training","tag-how-far-to-squat-down","tag-hypertrophy","tag-squat-depth"],"yoast_head":"\nResearch Study: How Far Down Should You Squat - Billy Beck<\/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:\/\/www.billybeck.com\/physical-training\/research-study-how-far-down-should-you-squat\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Research Study: How Far Down Should You Squat - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Lions & Lionesses! Squatting is one of the most important movements humans perform. Once you lose your ability to squat life is a slow, tortuous decline.\u00a0 Sounds harsh but I’ve unfortunately seen it first hand. 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