Treino de Panturrilha Parte 1

Primeiro vamos conhecer quais os músculos que compõe a panturrilha:

Grupo posterior de músculos:

• Gastrocnêmio
• Sóleo
• Tibial posterior
• Flexor longo dos dedos
• Flexor longo do Hálux

Grupo lateral de músculos:

• Fibular Longo
• Fibular curto

Grupo anterior de músculos:

• Tibial anterior
• Extensor longo do Hálux
• Extensor longo dos dedos

Neste artigo vou falar sobre o Tríceps sural,  mas o que vem a ser o tríceps sural? A junção do gastrocnêmio e do sóleo, estes dois músculos também são chamados de tríceps sural, o músculo com trés cabeças da perna. Serão estes dois músculos que iremos abordar hoje,e por fim um treino para eles.

Gastrocnêmio

O gastrocnêmio compõe a principal porção dos músculos da perna. A cabeça medial é a maior das duas, e sua porção muscular desce mais distalmente que a cabeça lateral. As fibras musculares, das duas cabeças convergem para ter uma inserção sobre o processo espesso tendão-aponeurose, que começa no septo entre as duas cabeças e que se funde com a aponeurose que recobre o músculo sóleo. Distalmente, este tendão-aponeurose estreita-se para formar o tendão calcâneo (tendão de Aquiles).

Sóleo

O Sóleo, como o gastrocnêmio, pertence ao grupo posterior da perna. Estes dois músculos juntos também são chamados de tríceps sural, o músculo de duas cabeças da perna. Quando uma pessoa eleva-se na ponta dos pés, tanto o gastrocnêmio quanto o sóleo contraem-se fortemente.

Nesta foto podemos ver a contração do gastrocnêmio e do sóleo.

Observação: lembrando que a panturrilha é famosa por ser considerada o segundo coração do corpo humano,devido a sua função de retorno venoso,por isso você deve treina-las, alem de fazer execuções completas, para contrair e alongar a musculatura,como na foto a seguir:

Série de panturrilha 

• Panturrilha em pé de 8 a 12 repetições 4 séries (ate a falha)

• Panturrilha na maquina Hack (ou no aparelho stiff) de 8 a 12 repetições 4 séries (ate a falha)

• Panturrilha sentado  de 8 a 12 repetições 4 séries (ate a falha)

• Panturrilha no leg press  de 8 a 12 repetições 4 séries (ate a falha)

Noix é nerd, noix é bodybuilder

Aerobic metabolism VS anaerobic metabolism

First see these two pictures.

Notice the difference between the exercises, an aerobic and the other anaerobic (respectively). But the difference between each? I'm gonna explain.

Aerobic metabolism.

In each skeletal muscle there is an ATP quantity (energy) stored sufficient to provide chemical energy for performing only two or three strong muscle contractions. The chemical equation for this reaction:

               ATPase

ATP---------------------- ADP + PO4 + Energy

With the addition of the breaking energy of one another compound of high-energy phosphocreatine (CrPO4), which results in creatine (Cr) and phosphate (PO4), the byproducts of the original reaction can be used to regenerate the ATP supply, this it is the relatively large deposit of phosphocreatine can provide energy for muscle contractions over a period of 20 to 30 seconds (the exact time of execution of each exercise). The regeneration of phosphocreatine is performed in part by the breakdown of glucose into lactic acid, glucose buffer is refilled quickly by breakdown of glycogen stored in deposits in muscle and liver.

The energy derived from this chain reaction is able to regenerate ATP enough to withstand strong muscular contractions of about 30 seconds, and none of the reactions required the expenditure of oxygen. So these processes are called anaerobes.

aerobic metabolism

Finally, all temporary reserves of chemical energy for muscle contraction are restored by oxidative metabolism of fats, carbohydrates and proteins in the mitochondria of muscle fiber. These molecules are mobilized from its storage sites in the body, these enzymes break large molecules into smaller units which can be oxidized in a series of chemical reactions called tricarboxylic acid cycle. The final products of these reactions are carbon dioxide, water and ATP for the restoration and maintenance of energy stocks.

Seen as is aerobic and anaerobic metabolism in your body, I want to emphasize one thing, fundamental to the development of your body, it is to practice aerobic exercise because they generate energy in the form of ATP that acts directly on your muscle, besides increasing oxygenation in his body, which is another food for your muscles to develop, that is, if you do not practice any kind of aerobic activity, continue to do, you will have better results yet.

we are nerds, we are bodybuilders!

Tips on how to gain muscle mass

To gain muscle mass, the body must receive a stimulus able to break its internal homeostasis (metabolic equilibrium) and at the same time, be able to respond positively to that stimulus. How do we do it? Through diet and a structured workout. So here are three tips for you guide on this journey. Using these guidelines, certainly will come out of stagnation in relation to their training. Let's go then!

Tip 1:

If You Want To Stay Giant Eat Like Giant! If you're not growing, it's because you're not eating enough. This is a fact! Most often, we focus on the low nutritional quality foods with high glycemic carbohydrate, and a high concentration of fat, and forget that the body needs nutrients for its functions and build new tissues, such as increased of Muscle Mass. Your body will only begin to synthesize muscles when you have nutrients for such. That is, for any synthesis process, especially muscle, the "reserve" metabolic is essential. And the carbohydrate is a key part for the whole process. Without it, there is no insulin. Without insulin, nothing done. We need at least 20% more of our metabolic demand to be able to think of starting gain Muscle Mass. An average person of 80 kg, with hypertrophy of order, you will need 400 grams of carbohydrate and 3000 Kcal, in order to enter an anabolic environment. You, however, must be wondering: Who has sensitivity to carbohydrates? The answer: The Carb Cycle. In fact, the carbohydrate cycle creates an environment capable of modulating insulin activity, allowing solid gains in muscle mass with minimal fat gain and, depending on the genetic profile, to decrease the percentage of fat. For a diet aimed at muscle hypertrophy, we have three days of high carbohydrate intake (days of heavy training, as back and legs), three days of moderate intake (days of lighter training) and 1 day low carbohydrate intake ( days of rest). For Muscle Mass gain, caloric intake diet should be between 12 to 20 calories per pound of body weight (12 - 20 x 2.2 x PC), distributing the macronutrients as follows:

Days High: 35% protein. 60% carbohydrates. 5% Days Moderate fats: 50% protein. 35% carbohydrates. 15% Low fat days: 60% protein. 10% carbohydrate. 30% fat Another important issue. The source of carbohydrate, 80%, should be complex carbohydrate. Also, eat carbohydrates only around your workout. The other three meals, for example, only proteins, fats and leafy.

 (Remember, this is an example, always consult professionals.)

Tip 2:

Your Body Different Stimuli In Need. Our body unfortunately has an amazing ability to adapt to constant stimuli. For this, in the science of strength training, there are ways to circumvent this homeostatic system. Here, I will focus only on the frequency and time concept under stress. To schedule is simple, divide your workout into force series, hypertrophy and strength a week, complete series in the hypertrophy range, around 8 to 12 repetitions. In another week, a week strength, from 4 to 6 replications. In other force, from 4 to 6 replications. And in the 20 to 30 repetitions series resistance, and so on. A range of possibilities. Vary the exercises is also an excellent idea. Large surveys (bench press, squat, deadlift, etc.) for hypertrophy and strength series. Resistance; resistance training machines. Work body in different ways. Try not to surprise others, but your body, train your body not your ego.

Tip 3:

Rest. The nocturnal sleep is when our body goes into tissue synthesis process, it is when we produce anabolic hormones such as Gh. Also, take days off to your body, it also needs rest. Take a day of rest and decrease the volume and intensity of training every six weeks is a sign of wisdom, not madness. Sleep should be 6 to eight per day. SLEEP TO GROW!

We are nerds, we are bodybuilders

this is a picture of me, using the tips posted here Thanks!