Pulley Costas, Frente, fechado, triângulo ou supinado??????
Autor: Uziel Cerqueira | Publicado: 2012-09-05T06:53:00-07:00


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Estava
fazendo algumas pesquisas e achei um estudo interessante, espero que seja útil para muita gente! Aqui pude confirmar
através de um estudo uma coisa que eu já dizia a algum tempo aos meus alunos.
Qual a diferença entre fazer o Pulley Costas e o Pulley frente. Em relação ao
custo benefício sempre fui a favor de utilizar o pulley frente. Leiam e
entendam.









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&nbsp;Em um treino para os dorsais
(costas), o "Pulley" é um exercício quase sempre presente. O
exercício possui basicamente quatro variações de pegada: frente, costas,
supinada e fechada (triângulo). Cada variação do exercício proporciona maior ou
menor atividade dos grupos musculares envolvidos no movimento. Mostrarei abaixo
a diferença entre as 4 variações de acordo com estudos baseados em atividade
eletromiográfica:


- Para o grande dorsal, a atividade é maior no pulley frente (1,1), seguida de
supinado (0,9), costas (0,88) e triângulo (0,86).


- Para o peitoral, a atividade é maior no triângulo (0,85), seguido de supinado
(0,7), frente (0,6) e costas (0,35).


- Para o deltóide posterior, a atividade é maior no triângulo (0,7), seguido de
frente (0,5), supinado (0,47) e costas (0,2).


RESUMINDO: o exercício pulley frente possui a maior ativação do dorsal, o
músculo das costas. O pulley costas pode ser utilizado se você pretende ter um
isolamento maior da musculatura das costas (porém a supervisão neste exercício
é muito importante devido ao risco de lesão na articulação gleno-umeral). Já os
exercícios com pegada supinada e no triângulo são indicados para trabalhar varios grupos musculares ao mesmo
tempo (bom para treinos de adaptação ou para quem tem pouco tempo para treinar).



Pessoal esse post não fui eu que fiz, achei interessante e resolvi postar aqui. segue link abaixo para maiores infomações. 



Fonte:&nbsp; http://vcemforma.blogspot.com/2011/02/pulley-variacoes-e-atividade-muscular.html