Tríceps Testa: Treinamento Eficaz Para Braços Fortes e Volumosos

Neste guia completo, vamos explorar o treinamento do tríceps testa, um exercício de musculação que tem o potencial de proporcionar resultados surpreendentes para o desenvolvimento dos braços. Vamos abordar detalhadamente como realizar o tríceps testa da maneira correta, suas técnicas avançadas, variações e a importância da orientação de um profissional. Ao final, você terá todo o conhecimento necessário para incorporar esse exercício em seu programa de treinamento.

O que é e para que serve o tríceps testa?

O tríceps testa é um exercício de musculação que visa isolar a parte de trás dos braços, especificamente o tríceps braquial. Ele desempenha um papel fundamental no desenvolvimento da hipertrofia muscular nessa região. Este exercício é especialmente valioso para aqueles que desejam obter braços mais fortes e volumosos.

Uma das principais vantagens do tríceps testa é o fato de trabalhar as três cabeças do tríceps: a cabeça longa, a cabeça medial e a cabeça lateral. Além disso, ele contribui para aumentar a força necessária em outros exercícios, como os de peitoral, devido ao desenvolvimento da musculatura envolvida.

Como fazer tríceps testa de maneira correta?

Antes de começar qualquer treinamento de tríceps testa, é essencial buscar orientação de um profissional de confiança. Isso é crucial para planejar um programa de exercícios adequado às suas necessidades e ao seu nível de preparo físico.

O tríceps testa é um exercício que coloca estresse nas articulações do punho e do cotovelo. Se executado incorretamente, pode levar a lesões graves. Portanto, é fundamental seguir as orientações do seu instrutor e focar na técnica adequada.

O professor especialista Victor Hugo Rocha, do site Treino Mestre – Musculação e Fitness, recomenda não utilizar cargas excessivas, pois isso pode sobrecarregar a região do cotovelo. É importante manter o controle dos movimentos durante as repetições para garantir a tensão muscular adequada.

Além disso, preste atenção aos punhos durante o exercício. Caso sinta desconforto, ajuste o equipamento ou a variação do exercício. Manter os punhos firmes e alinhados com o antebraço é crucial para a execução segura do tríceps testa.

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Técnicas avançadas para o tríceps testa

Existem várias técnicas que podem ser aplicadas ao tríceps testa para aumentar o desempenho e a hipertrofia. É importante discutir essas técnicas com seu instrutor, que poderá orientar sobre as melhores opções para seus objetivos. Algumas delas incluem:

  • Rest-pause: Essa técnica envolve realizar repetições até a falha muscular concêntrica e, em seguida, fazer pequenos intervalos de 10 a 15 segundos. Depois, você retorna com mais repetições até a exaustão muscular.

  • Repetições parciais: Essa técnica é eficaz para o ganho de massa muscular, pois envolve a execução repetida até a exaustão, seguida de repetições com amplitude reduzida.

  • Drop set: Com essa técnica, você realiza repetições até a falha muscular concêntrica e, em seguida, diminui a carga. Depois, faz mais repetições até a exaustão muscular.

Lembre-se sempre de consultar seu instrutor antes de incorporar essas técnicas ao seu treinamento, pois elas exigem conhecimento e supervisão adequados.

Variações do tríceps testa

O tríceps testa pode ser executado de diversas maneiras, seja em pé, utilizando máquinas ou bancos. Cada variação oferece diferentes desafios e benefícios.

Tríceps Testa Barra W

  • Deite-se de barriga para cima em um banco estável.

  • Mantenha os braços estendidos para trás, com as palmas das mãos voltadas para cima.

  • Flexione os braços em 90 graus, mantendo-os na mesma linha dos ombros.

  • Repita, estendendo os cotovelos até contrair ao máximo o músculo tríceps.

Tríceps Testa com Halter Unilateral

  • Deite-se de barriga para cima em um banco estável.

  • Segure um halter em uma das mãos, com o braço estendido para cima.

  • Flexione o cotovelo do braço contrário próximo ao peito.

  • Repita, alternando os braços e estendendo os cotovelos até contrair ao máximo o músculo tríceps.

Tríceps Testa na Polia Baixa com Barra W

  • Ajuste a barra W na polia baixa.

  • Deite-se de barriga para cima em um banco estável.

  • Segure a barra W com as palmas das mãos voltadas para cima.

  • Repita, estendendo os cotovelos até contrair ao máximo o músculo tríceps.

Tríceps Testa na Polia Alta com Barra Reta

  • Ajuste a barra reta na polia alta.

  • Fique de costas para o equipamento.

  • Incline o corpo para a frente, esticando a corda da polia.

  • Repita, estendendo os cotovelos até contrair ao máximo o músculo tríceps.

Pegada no tríceps testa

A pegada no tríceps testa pode variar de acordo com seus objetivos e os equipamentos disponíveis. As principais opções incluem a pegada neutra, a pegada pronada, a pegada supinada e a pegada invertida. A escolha da pegada adequada deve ser feita com a orientação de um profissional especializado, levando em consideração seus limites e necessidades.

Agora que você está equipado com o conhecimento necessário sobre o tríceps testa, é hora de incorporá-lo ao seu treinamento. Lembre-se sempre de consultar um profissional de educação física para garantir a segurança e eficácia do seu programa de exercícios. Com dedicação e técnica adequada, você estará a caminho de alcançar braços fortes e volumosos.

Esperamos que você tenha gostado desse conteúdo! Acompanhe outros conteúdos abaixo e deixamos aqui um presente para você! este ebook juntamente do ebook de prevenção de lesões vão levar seus treinos de tríceps para um novo nível!

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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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