Supino com Halteres: Estes 3 erros destroem seus ganhos de peitoral

Certamente, atração geral na academia é o supino com barra. Ele é um dos principais exercícios porque permite levantar muito peso de forma estável. No entanto, nem todos podem maximizar esse exercício devido a lesões ou limitações de movimento. É aí que entra o supino com halteres.

Apesar de não permitir levantar tanto peso, o supino com halteres tem vantagens. Cada braço trabalha de forma independente, corrigindo desequilíbrios musculares. Além disso, fortalecer esses desequilíbrios contribui para um desenvolvimento muscular equilibrado no peito e tríceps

Além disso, lembre-se de alguns pontos-chave para uma boa perfomance no supino com halteres:

  1. Mantenha uma boa aderência e fortaleça os pulsos.

  2. Evite dor no ombro anterior.

  3. Finalize corretamente sem a ajuda de alguém, olhe para o espelho da academia e observe sua postura e execução.

  4. Mantenha um ângulo de braço de 45 graus.

Evite erros comuns, como soltar os halteres após a série, ajustando a amplitude de movimento e mantendo o ângulo do braço superior adequado. Ao fazer isso, você terá um treino mais eficaz e seguro. Aproveite os benefícios do supino com halteres para desenvolver músculos e força de maneira equilibrada.

O supino com halteres oferece vantagens únicas para impulsionar a hipertrofia, representando uma abordagem diferenciada que pode acelerar significativamente os resultados. Ao explorar minuciosamente cada aspecto desse exercício, podemos entender como tirar o máximo proveito para otimizar o treino de peito.

As 5 Vantagens ao Utilizar o Supino com Halteres no Treino

1° Mais Confortável para as Articulações

Ao contrário do supino reto com barra, a versão com halteres permite ajustes que beneficiam a posição das articulações. Essa liberdade de movimento é especialmente benéfica para quem enfrenta desconfortos nos ombros, punhos e cotovelos.

2° Trabalho do Peitoral de Forma Unilateral

O supino com halteres possibilita o trabalho independente de cada lado do peitoral. Isso não apenas ativa mais o músculo, mas também corrige desequilíbrios musculares e fortalece os estabilizadores.

3° Maior Amplitude de Movimento

Com halteres, a amplitude de movimento não é limitada pela barra, permitindo uma extensão maior e, consequentemente, um recrutamento muscular mais amplo. Isso contribui diretamente para a hipertrofia.

4° Desenvolvimento dos Músculos Estabilizadores

A abordagem unilateral do supino com halteres exige um maior recrutamento dos músculos estabilizadores, gerando estímulos adicionais para a hipertrofia e promovendo funcionalidade para outros exercícios.

5° Maior Segurança para Treinar Sozinho

Diferentemente do supino com barra, o risco de acidentes é significativamente reduzido com halteres, oferecendo maior liberdade para treinar de forma intensa, mesmo sem supervisão.

Como Executar o Supino com Halteres Corretamente

O processo de execução do supino com halteres é direto, mas crucial para garantir benefícios máximos. Siga estes passos simples:

  1. Posicionamento Inicial:
    • Sente-se em um banco reto.

    • Coloque os halteres sobre os joelhos.

  2. Início do Exercício:
    • Deite-se e use o impulso para levar os halteres à posição inicial.

    • Mantenha os halteres alinhados com a parte superior do peitoral, braços esticados.

  3. Movimento de subida:
    • Ao atingir a linha do peitoral, pare momentaneamente.

    • Inicie a subida dos halteres contraindo o peitoral NUNCA ESQUEÇA DE CONTRAIR O MÚSCULO.

  4. Movimento de descida:
    • Abaixe os halteres em direção à parte inferior do peitoral lentamente.

    • Mantenha os cotovelos em um ângulo médio.

Supino com Barra ou Halteres?

Ambas as variações têm vantagens distintas. O supino com barra permite o uso de cargas mais pesadas, sendo melhor recomendado para praticantes mais experientes, atletas, pois o supino com barra é um exercício mais "perigoso" pois dependendo da carga, se você fadigar e não houver ninguém para te ajudar a guardar a barra no suporte, poderá se lesionar fazendo com que ela desça no seu pescoço, ou ficando preso com o peso.

A estratégia ideal é incluir ambas as versões no treino para otimizar os resultados. Mas, se preferir ter mais segurança escolha o supino com halteres, pois caso fadigar durante a execução do exercício basta soltar os halteres no chão.

Como Implementar o Exercício no Treino de Peito

O supino com halteres pode ser incorporado como o primeiro ou segundo exercício do treino. Se usado primeiro, opte por uma faixa de repetições reduzida e máxima carga. Se usado como segundo exercício, foco na qualidade da execução com uma faixa de repetições maior.

Pontos Importantes

  • O supino com halteres é tão vital quanto o supino com barra tradicional.

  • A utilização dos joelhos é permitida para cargas pesadas.

  • Desça a carga até onde se sentir confortável, aproveitando a vantagem da maior amplitude.

  • Se puder peça a ajuda de alguém para observar sua execução e postura

  • Suba a carga mantendo o peitoral sob tensão constante.

  • Mantenha os cotovelos em um ângulo médio.

O supino com halteres é uma ferramenta valiosa para a hipertrofia, proporcionando um treino eficaz, seguro e versátil para o treino de peito. Ao compreender suas vantagens, execução correta e integração estratégica no treino, podemos potencializar significativamente os resultados. Incorporar essa prática de forma equilibrada com o supino com barra é a chave para um treino de peitoral completo e eficiente.

Se você gostou desse conteúdo não deixe de conferir outros conteúdos feitos com a intenção de lhe ajudar em seus treinos de musculação a conseguir o shape dos sonhos!

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#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::after { position: absolute; top: 0px!important; left: -1.5rem; display: block; width: 1rem; height: 1rem; content: ""; }

#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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