Imagine o seguinte cenário: Começo do ano, todos fizeram aquela lista de metas de início de ano e uma delas é treinar na academia, fazer dieta, por um shape para ir as praias. Sabemos que treinar na academia no começo de ano é quase impossível principalmente em academias pequenas, todo mundo treina revezando 5 vezes, e filas de espera por uma máquina especifica.
É um cenário bem chato, e o motivo não é o que você esta pensando. Quando vemos uma academia cheia pensamos: "Hoje não vou conseguir treinar". e o problema não é bem esse, mas sim, que boa parte das pessoas que iniciam o projeto verão para o carnaval vamos dizer que é tudo "fogo de palha", puro entusiasmo. Sim, existe uma parcela de pessoas que estão na academia nessa época do ano pois tem um objetivo seja ele emagrecer, ganhar massa muscular, ser um atleta de fisiculturismo, e etc.
Mas a grande maioria são pessoas que apenas começam mas não continuam, não tem disciplina, na primeira dificuldade desistem! E me pergunto se essas pessoas querem realmente mudar o seu físico ou viram um vídeo motivacional no Instagram ou no Tiktok e acharam que shape acontece do dia para a noite, em 2 meses fazendo tudo de qualquer jeito se consegue. E quando essas pessoas descobrem com 2 semanas de treino para o "projeto verão" que é doloroso, é treinar em dias ruins, fazer dieta quando os parentes pediram pizza, logo desistem.
Mas se você está aqui esperamos que mantenha sua meta de transformar seu físico e consequentemente transformar sua vida! A pergunta que não quer calar é: "Como treinar quando a academia está lotada? e como evitar o revezamento?" Sim, revezar as vezes é ruim mas é preciso entender que a academia é um ambiente coletivo e todos pagaram para estar ali correto? Tem gente que diz que: "Eu não revezo" ok, mas a academia não é dela e mesmo que fosse, pra que deixar coletivo? compra os equipamentos e monta a academia em casa.
Sim, dá um baita desânimo depois de um dia intenso de trabalho procurar um supino, um banco vazio para utilizar no seu treino quando a academia parece um formigueiro. O alivio é que boa parte das pessoas que estão ali estão de passagem! Vão desistir, e se ficarem ótimo! Quem sabe você faz amizade e consegue um relacionamento ou um parceiro(a) de treinos? Enfim. Vamos a primeira dica que é:
Se você vai fazer um exercício para bíceps como rosca scott e está uma fila de 3 pessoas para utilizar, escolha um peso livre como Halteres. Máquinas tendem a ter um revezamento mais intenso. Opte por mais exercícios com peso livre, como halteres e barras. Assim você não vai precisar revezar e vai finalizar seu treino. Importante destacar que os horários de pico são sempre entre ás 18 hrs e 20 hrs. Se puder, treine mais cedo ou mais tarde do que isso caso sua academia tenha mais opções de horários.
Troque exercícios populares por variações com peso livre. Por exemplo, substitua o "leg press" pelo agachamento livre ou o "crossover" por um crucifixo com halteres e assim por diante.
Boa parte das academias do Brasil tem academias pequenas e a gestão não se importa em controlar o fluxo de alunos e muito menos interromper novas inscrições na academia, eles querem lucrar mesmo! Se a academia comporta 80 pessoas treinando, eles não ligam em fazer matrícula de 200 pessoas, o pessoal que se vire!
Mas você pode evitar isso. Técnicas como "bi-set" e "drop-set" podem ser complicadas em uma academia lotada. Devido ser preciso um tempo curto de descanso e voltar rapidamente ao exercício, é aí onde as "brigas" na academia acontecem, você está descansando 30 segundos do seu drop-set e quando vai retornar ao exercício outra pessoa pergunte se pode revezar com você.
Tem pessoas que não tem educação e não sabem esperar a vez delas e quando você permite revezar fica fazendo hora no celular, gravando áudio como se você não estivesse ali esperando. Com isso a "técnica do exercício" que consistia em ter um tempo curto de descanso foi desfeita.
Se optar por essas técnicas, certifique-se de que podem ser realizadas com os mesmos equipamentos.
Se a academia estiver muito cheia, adapte seu treino para aproveitar os equipamentos disponíveis. Inclinar bancos e alternar entre exercícios pode otimizar o espaço.
Experimente inverter a ordem dos treinos. Por exemplo, comece a semana com um treino de pernas, seguido por peito e costas. Isso pode ajudar a evitar os horários de pico.
Pesquise os horários de pico da sua academia no Google. E monitore o movimento da academia, com o tempo vai perceber quais treinos o pessoal mais faz no mesmo dia que você, assim você pode ser mais inteligente e fazer um treino totalmente oposto a ficha de treino dos alunos e conseguir treinar utilizando algumas máquinas. E Se possível, ajuste seu horário de treino para evitar a lotação.
Ter um parceiro de treino pode ser útil. Aquele amigo guerreiro que pode te ajudar a garantir que ninguém pegue seus equipamentos e fornecer suporte para levantar halteres pesados, e observar sua execução nos exercícios, especialmente em exercícios que você não faria sozinho pois a carga é alta e se falhar e estiver fazendo um exercício com peso livre, a fadiga muscular pode ser fatal.
Esperamos que com essas dicas você consiga não somente treinar na academia durante os "projeto verão" e no início do ano mas em todos os dias do ano. Abaixo está um presente para você basta colocar seu email para liberar o ebook gratuito.
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#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .custom-radio .custom-control-label::after { background: no-repeat 50%/50% 50%; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .custom-checkbox .custom-control-label::after, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::after, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox .label-description::after, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::after { background: no-repeat 50%/50% 50%; }
#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-control, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-control { position: relative; display: block; min-height: 1.5rem; padding-left: 1.5rem; }
#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-input, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-input, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-input, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-input { position: absolute; z-index: -1; opacity: 0; box-sizing: border-box; padding: 0; }
#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-label, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-label, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-label, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-label { color: #000000; font-size: 12px!important; font-family: 'Open Sans', Arial, Helvetica, sans-serif; line-height: 22px; margin-bottom: 0; position: relative; vertical-align: top; font-style: normal; font-weight: 700; }
#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-select, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-select { background-color: #ffffff !important; color: #333333 !important; border-color: #cccccc; border-radius: 4px !important; border-style: solid !important; border-width: 1px !important; font-family: 'Open Sans', Arial, Helvetica, sans-serif; font-size: 14px !important; line-height: 20px !important; margin-bottom: 0; margin-top: 0; padding: 10px 28px 10px 12px !important; width: 100% !important; box-sizing: border-box !important; max-width: 100% !important; height: auto; display: inline-block; vertical-align: middle; background: url('https://assets.mlcdn.com/ml/images/default/dropdown.svg') no-repeat right .75rem center/8px 10px; -webkit-appearance: none; -moz-appearance: none; appearance: none; }
#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow { height: auto; width: 100%; float: left; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-input-horizontal { width: 70%; float: left; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-button-horizontal { width: 30%; float: left; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-button-horizontal.labelsOn { padding-top: 25px; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .horizontal-fields { box-sizing: border-box; float: left; padding-right: 10px; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow input { background-color: #ffffff; color: #333333; border-color: #cccccc; border-radius: 4px; border-style: solid; border-width: 1px; font-family: 'Open Sans', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-bottom: 0; margin-top: 0; padding: 10px 10px; width: 100%; box-sizing: border-box; overflow-y: initial; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow button { background-color: #000000 !important; border-color: #000000; border-style: solid; border-width: 1px; border-radius: 4px; box-shadow: none; color: #ffffff !important; cursor: pointer; font-family: 'Open Sans', Arial, Helvetica, sans-serif; font-size: 14px !important; font-weight: 700; line-height: 20px; margin: 0 !important; padding: 10px !important; width: 100%; height: auto; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow button:hover { background-color: #333333 !important; border-color: #333333 !important; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow input[type="checkbox"] { box-sizing: border-box; padding: 0; position: absolute; z-index: -1; opacity: 0; margin-top: 5px; margin-left: -1.5rem; overflow: visible; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description { color: #000000; display: block; font-family: 'Open Sans', Arial, Helvetica, sans-serif; font-size: 12px; text-align: left; margin-bottom: 0; position: relative; vertical-align: top; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow label { font-weight: normal; margin: 0; padding: 0; position: relative; display: block; min-height: 24px; padding-left: 24px;
} #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow label a { color: #000000; text-decoration: underline; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow label p { color: #000000 !important; font-family: 'Open Sans', Arial, Helvetica, sans-serif !important; font-size: 12px !important; font-weight: normal !important; line-height: 18px !important; padding: 0 !important; margin: 0 5px 0 0 !important; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow label p:last-child { margin: 0; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedSubmit { margin: 0 0 20px 0; float: left; width: 100%; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedSubmit button { background-color: #000000 !important; border: none !important; border-radius: 4px !important; box-shadow: none !important; color: #ffffff !important; cursor: pointer; font-family: 'Open Sans', Arial, Helvetica, sans-serif !important; font-size: 14px !important; font-weight: 700 !important; line-height: 21px !important; height: auto; padding: 10px !important; width: 100% !important; box-sizing: border-box !important; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedSubmit button.loading { display: none; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedSubmit button:hover { background-color: #333333 !important; } .ml-subscribe-close { width: 30px; height: 30px; background: url('https://assets.mlcdn.com/ml/images/default/modal_close.png') no-repeat; background-size: 30px; cursor: pointer; margin-top: -10px; margin-right: -10px; position: absolute; top: 0; right: 0; } .ml-error input, .ml-error textarea, .ml-error select { border-color: red!important; }
.ml-error .custom-checkbox-radio-list { border: 1px solid red !important; border-radius: 4px; padding: 10px; }
.ml-error .label-description, .ml-error .label-description p, .ml-error .label-description p a, .ml-error label:first-child { color: #ff0000 !important; }
#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow.ml-error .label-description p, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow.ml-error .label-description p:first-letter { color: #ff0000 !important; } @media only screen and (max-width: 400px){
.ml-form-embedWrapper.embedDefault, .ml-form-embedWrapper.embedPopup { width: 100%!important; } .ml-form-formContent.horozintalForm { float: left!important; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow { height: auto!important; width: 100%!important; float: left!important; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-input-horizontal { width: 100%!important; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-input-horizontal > div { padding-right: 0px!important; padding-bottom: 10px; } .ml-form-formContent.horozintalForm .ml-button-horizontal { width: 100%!important; } .ml-form-formContent.horozintalForm .ml-button-horizontal.labelsOn { padding-top: 0px!important; }
}
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.ml-form-recaptcha.ml-error iframe { border: solid 1px #ff0000; }
@media screen and (max-width: 480px) { .ml-form-recaptcha { width: 220px!important } .g-recaptcha { transform: scale(0.78); -webkit-transform: scale(0.78); transform-origin: 0 0; -webkit-transform-origin: 0 0; } }
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