{"id":566,"date":"2018-08-16T07:48:42","date_gmt":"2018-08-16T07:48:42","guid":{"rendered":"https:\/\/blog.myogenlabs.com\/?p=566"},"modified":"2023-11-20T03:03:07","modified_gmt":"2023-11-20T03:03:07","slug":"arnold-press","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/arnold-press\/","title":{"rendered":"Construindo ombros do tamanho de Schwarzenegger com a Arnold Press"},"content":{"rendered":"<h1>Construindo ombros do tamanho de Schwarzenegger com a Arnold Press<\/h1>\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Arnold_Schwarzenegger\" target=\"_blank\" rel=\"noopener\"><strong>Arnold Schwarzenegger<\/strong><\/a> \u00e9 indiscutivelmente o maior fisiculturista de todos os tempos. Apesar de seu grande tamanho e apar\u00eancia incrivelmente bem definida, seus m\u00fasculos eram quase incrivelmente arredondados e cheios. Se voc\u00ea est\u00e1 trabalhando para ficar grande, n\u00e3o h\u00e1 modelo maior do que &#039;o carvalho austr\u00edaco&#039;.<\/p>\n<p>Em seu auge, ele era conhecido por ter ombros especialmente largos e uma estrutura enorme. Em parte, isso se devia ao volume e \u00e0 frequ\u00eancia com que ele treinava. <strong>Ele afirmou, com raz\u00e3o, que nenhum exerc\u00edcio existente funcionava nas tr\u00eas \u00e1reas do ombro<\/strong> - o delt\u00f3ide anterior, o delt\u00f3ide lateral e o delt\u00f3ide posterior.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/3ml7BH7mNwQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Sua dedica\u00e7\u00e3o ao tamanho e formato de seus ombros o levou at\u00e9 mesmo a modificar o supino b\u00e1sico, criando uma nova vers\u00e3o pela qual ele \u00e9 conhecido, <a href=\"https:\/\/www.menshealth.com\/fitness\/a19548466\/arnold-press\/\" target=\"_blank\" rel=\"noopener\">The Arnold Press<\/a>. Ele criou este exerc\u00edcio para trabalhar todas as 3 \u00e1reas dos ombros simultaneamente, usando uma maior amplitude de movimento.<\/p>\n<p>O Arnold Press \u00e9 uma forma muito eficaz de treinar os ombros porque <strong>estressa particularmente a cabe\u00e7a delt\u00f3ide lateral \/ medial.<\/strong> Isso muitas vezes pode ser insuficiente em compara\u00e7\u00e3o com o resto do ombro, que sofre estresse durante o supino e exerc\u00edcios do tipo push-up. O desenvolvimento do delt\u00f3ide lateral adicionar\u00e1 uma espessura e largura inconfund\u00edveis aos seus ombros.<\/p>\n<h2>Execu\u00e7\u00e3o da Arnold Press<\/h2>\n<p><strong><em>Passo 1<\/em><\/strong><\/p>\n<p>Comece em uma posi\u00e7\u00e3o ereta com os cotovelos ao lado do corpo. Segure um haltere em cada m\u00e3o e levante os pesos at\u00e9 o n\u00edvel dos ombros, com os cotovelos dobrados e as palmas voltadas para voc\u00ea.<\/p>\n<p><strong><em>Passo 2<\/em><\/strong><\/p>\n<p>Em um movimento suave, pressione os pesos acima da cabe\u00e7a. Evite bloquear os cotovelos. Ao mesmo tempo em que pressiona os pesos para cima, gire as m\u00e3os de modo que as palmas fiquem voltadas para a frente na altura da press\u00e3o. Expire enquanto executa este movimento.<\/p>\n<p><strong><em>etapa 3<\/em><\/strong><\/p>\n<p>Fa\u00e7a uma breve pausa no topo da<a href=\"https:\/\/anabolic-coach.com\/pt\/beneficios-levantamento-pesos-pesados\/\" target=\"_blank\" rel=\"noopener\"> levantar<\/a> em seguida, inverta lentamente o movimento. Inspire enquanto executa este movimento<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3048\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2><strong>Dicas e varia\u00e7\u00f5es da Arnold Press<\/strong><\/h2>\n<p>Este exerc\u00edcio deve ser feito com aten\u00e7\u00e3o estrita \u00e0 forma para a m\u00e1xima efic\u00e1cia.<strong> Para evitar poss\u00edveis ferimentos, voc\u00ea deve evitar balan\u00e7ar o corpo e trapacear.<\/strong><\/p>\n<p>Enquanto o Arnold Press \u00e9 tradicionalmente executado em p\u00e9, voc\u00ea pode executar o movimento sentado com um banco que fornece suporte para as costas. Esta varia\u00e7\u00e3o do levantamento tamb\u00e9m pode ser realizada para garantir o perfeito isolamento dos m\u00fasculos do ombro. A varia\u00e7\u00e3o sentada tamb\u00e9m \u00e9 o m\u00e9todo preferido para pessoas que podem estar sofrendo de problemas na parte inferior das costas.<\/p>\n<h2>Por que os cotovelos n\u00e3o est\u00e3o travados<\/h2>\n<p>Alguns fisiculturistas bloqueiam os cotovelos e h\u00e1 opini\u00f5es divergentes sobre quando realizar os bloqueios (dependendo do exerc\u00edcio e do m\u00e9todo de treinamento).<\/p>\n<blockquote><p>Durante a Arnold Press, os cotovelos n\u00e3o devem ser bloqueados. Travar os cotovelos durante um movimento de press\u00e3o aumenta a chance de hiperextens\u00e3o e les\u00e3o. Tamb\u00e9m tira a tens\u00e3o dos ombros, reduzindo assim a efic\u00e1cia do exerc\u00edcio. Ao n\u00e3o bloquear os cotovelos, voc\u00ea isola os ombros durante toda a dura\u00e7\u00e3o do levantamento.<\/p><\/blockquote>\n<h2>Conselhos importantes de seguran\u00e7a<\/h2>\n<p>\u00c9 importante considerar que este \u00e9 um levantamento bastante avan\u00e7ado devido \u00e0 maior amplitude de movimento e aos movimentos de press\u00e3o e tor\u00e7\u00e3o que s\u00e3o realizados simultaneamente. Portanto, <strong>O Arnold Press n\u00e3o \u00e9 recomendado para iniciantes.<\/strong><\/p>\n<p>Como os m\u00fasculos do ombro s\u00e3o relativamente pequenos em compara\u00e7\u00e3o com outros m\u00fasculos, eles podem ser facilmente danificados durante o movimento de rota\u00e7\u00e3o. Portanto, aten\u00e7\u00e3o extra deve ser dada e se qualquer dor no ombro for sentida em qualquer est\u00e1gio do levantamento, o movimento deve ser interrompido imediatamente.<\/p>\n<p>Aten\u00e7\u00e3o especial deve ser dada \u00e0 parte de rota\u00e7\u00e3o do elevador. Tome cuidado para n\u00e3o girar demais os halteres. A rota\u00e7\u00e3o em cada m\u00e3o deve ser feita exatamente ao mesmo tempo.<\/p>\n<p>Ao aprender a fazer o Arnold Press, voc\u00ea deve tomar cuidado e come\u00e7ar com pesos leves. Uma vez que voc\u00ea esteja acostumado com o movimento e possa coordenar o movimento de press\u00e3o e tor\u00e7\u00e3o, voc\u00ea pode come\u00e7ar a aumentar a carga.<\/p>\n<blockquote><p>O Arnold Press n\u00e3o deve ser executado por qualquer pessoa que esteja se recuperando de qualquer tipo de les\u00e3o no ombro ou cirurgia do manguito rotador. Se sentir alguma dor durante o levantamento, \u00e9 recomend\u00e1vel parar imediatamente e consultar um m\u00e9dico ou fisioterapeuta antes de sua pr\u00f3xima <a href=\"https:\/\/anabolic-coach.com\/pt\/8-treinos-de-triceps-mais-poderosos\/\" target=\"_blank\" rel=\"noopener\">treino<\/a>.<\/p><\/blockquote>\n<h3 style=\"text-align: center;\">Arnolds Advanced Ombro Workout<\/h3>\n<p><table id=\"table_9109781\" width=\"100%\" class=\"display\"><thead><tr><th>Modelo<\/th><th>Jogos<\/th><th>Reps<\/th><\/tr>\r\n    <\/thead>\r\n    <tbody>\r\n\t\r\n\t<script type=\"text\/javascript\" charset=\"utf-8\">\r\n jQuery(document).ready(function() {\r\n    jQuery('#table_9109781').DataTable( {\"destroy\": true,\"bPaginate\": false,\"bLengthChange\": false,\"bFilter\": false,\"bSort\": false,\"bInfo\": false,\"bStateSave\": true,\"bAutoWidth\": true,\"sPaginationType\": \"full_numbers\",\"oLanguage\": {\r\n\t\t\t\"sLengthMenu\": \"Display _MENU_ records per page\",\r\n\t\t\t\"sZeroRecords\": \"Nothing found - sorry\",\r\n\t\t\t\"sInfo\": \"Showing _START_ to _END_ of _TOTAL_ records\",\r\n\t\t\t\"sInfoEmpty\": \"Showing 0 to 0 of 0 records\",\r\n                        \"sSearch\": \"Search: \",\r\n\t\t\t\"sInfoFiltered\": \"(filtered from _MAX_ total records)\"\r\n\t\t}} );\r\n});\r\n <\/script><tr><td>Arnold Press<\/td><td>5 conjuntos de 8<\/td><td>10 repeti\u00e7\u00f5es<\/td><\/tr>\r\n    <\/tbody>\r\n<\/table><\/p>\n<h3 style=\"text-align: center;\">Triset<\/h3>\n<p><table id=\"table_108812247\" width=\"100%\" class=\"display\"><thead><tr><th>Modelo<\/th><th>Jogos<\/th><th>Reps<\/th><\/tr>\r\n    <\/thead>\r\n    <tbody>\r\n\t\r\n\t<script type=\"text\/javascript\" charset=\"utf-8\">\r\n jQuery(document).ready(function() {\r\n    jQuery('#table_108812247').DataTable( {\"destroy\": true,\"bPaginate\": false,\"bLengthChange\": false,\"bFilter\": false,\"bSort\": false,\"bInfo\": false,\"bStateSave\": true,\"bAutoWidth\": true,\"sPaginationType\": \"full_numbers\",\"oLanguage\": {\r\n\t\t\t\"sLengthMenu\": \"Display _MENU_ records per page\",\r\n\t\t\t\"sZeroRecords\": \"Nothing found - sorry\",\r\n\t\t\t\"sInfo\": \"Showing _START_ to _END_ of _TOTAL_ records\",\r\n\t\t\t\"sInfoEmpty\": \"Showing 0 to 0 of 0 records\",\r\n                        \"sSearch\": \"Search: \",\r\n\t\t\t\"sInfoFiltered\": \"(filtered from _MAX_ total records)\"\r\n\t\t}} );\r\n});\r\n <\/script><tr><td>Barbell Press<\/td><td>4 conjuntos de 6<\/td><td>8 repeti\u00e7\u00f5es<\/td><\/tr><tr><td>Upright Row<\/td><td>4 conjuntos de 8<\/td><td>10 repeti\u00e7\u00f5es<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>4 conjuntos de 8<\/td><td>10 repeti\u00e7\u00f5es<\/td><\/tr>\r\n    <\/tbody>\r\n<\/table><\/p>\n<p><table id=\"table_119480507\" width=\"100%\" class=\"display\"><thead><tr><th>Modelo<\/th><th>Jogos<\/th><th>Reps<\/th><\/tr>\r\n    <\/thead>\r\n    <tbody>\r\n\t\r\n\t<script type=\"text\/javascript\" charset=\"utf-8\">\r\n jQuery(document).ready(function() {\r\n    jQuery('#table_119480507').DataTable( {\"destroy\": true,\"bPaginate\": false,\"bLengthChange\": false,\"bFilter\": false,\"bSort\": false,\"bInfo\": false,\"bStateSave\": true,\"bAutoWidth\": false,\"sPaginationType\": \"full_numbers\",\"oLanguage\": {\r\n\t\t\t\"sLengthMenu\": \"Display _MENU_ records per page\",\r\n\t\t\t\"sZeroRecords\": \"Nothing found - sorry\",\r\n\t\t\t\"sInfo\": \"Showing _START_ to _END_ of _TOTAL_ records\",\r\n\t\t\t\"sInfoEmpty\": \"Showing 0 to 0 of 0 records\",\r\n                        \"sSearch\": \"Search: \",\r\n\t\t\t\"sInfoFiltered\": \"(filtered from _MAX_ total records)\"\r\n\t\t}} );\r\n});\r\n <\/script><tr><td>Dumbbell Lateral Raise<\/td><td>1 conjunto de 50<\/td><td><\/td><\/tr>\r\n    <\/tbody>\r\n<\/table><\/p>\n<h2>A verdadeira hist\u00f3ria da origem da The Arnold Press<\/h2>\n<p>Uma hist\u00f3ria que Frank Zane gosta de contar \u00e9 que Arnold Schwarzenegger n\u00e3o foi o inventor da Arnold Press. A hist\u00f3ria \u00e9 que Vince Gironda originalmente mostrou a Larry Scott uma impressora rotativa que ele inventou: uma combina\u00e7\u00e3o de uma impressora suspensa combinada com uma mosca. Larry Scott reconheceu imediatamente o benef\u00edcio e deu seu pr\u00f3prio toque ao movimento, batizando-o de Scott Press.<\/p>\n<p>Quando Arnold veio para a Am\u00e9rica em 1968, Larry Scott mostrou a ele esse novo tipo de impressora, e Arnold tamb\u00e9m viu seu benef\u00edcio, rebatizando-a de &#039;The Arnold Press&#039;. Mas o pr\u00f3prio Larry n\u00e3o se incomodou com sua a\u00e7\u00e3o. Em suas pr\u00f3prias palavras, ele afirmou <strong>&quot;Chame do que voc\u00ea quiser. Apenas fa\u00e7a-os. \u00d3timo exerc\u00edcio \u201d<\/strong>.<\/p>\n<p>O movimento em si remonta \u00e0 d\u00e9cada de 1950, quando Reg Lewis, o primeiro homem a vencer as competi\u00e7\u00f5es Mr America e Mr Universe, foi visto treinando de maneira semelhante. Ele afirmou que Steve Reeves (mais conhecido por estrelar o filme <em>H\u00e9rcules<\/em>) o inventou. Ele pode estar certo, no entanto, cada lenda do fisiculturismo colocou seu pr\u00f3prio estilo ao longo das d\u00e9cadas, renomeando o exerc\u00edcio ao longo do caminho.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium\" src=\"https:\/\/cdn-ami-drupal.heartyhosting.com\/sites\/muscleandfitness.com\/files\/styles\/full_node_image_1090x614\/public\/Arnold_4.jpg?itok=UmSZGChr&amp;timestamp=1393438354\" width=\"1109\" height=\"614\" \/><\/p>\n<h2>Para concluir<\/h2>\n<p>O <a href=\"https:\/\/www.menshealth.com\/fitness\/a19548466\/arnold-press\/\" target=\"_blank\" rel=\"noopener\"><strong>Arnold Press<\/strong><\/a> \u00e9 um dos \u00fanicos exerc\u00edcios conhecidos hoje que trabalha as tr\u00eas cabe\u00e7as do ombro simultaneamente. Quando executado corretamente, ele ter\u00e1 como alvo seus ombros de uma maneira \u00fanica, adicionando a percep\u00e7\u00e3o de largura ao seu quadro. A forma perfeita \u00e9 absolutamente essencial para evitar les\u00f5es e tirar proveito da maior amplitude de movimento.<\/p>","protected":false},"excerpt":{"rendered":"<p>Construindo ombros do tamanho de Schwarzenegger com a Arnold Press Arnold Schwarzenegger \u00e9 indiscutivelmente o maior fisiculturista de todos os tempos. Apesar de seu tamanho grande e apar\u00eancia incrivelmente bem definida, seus m\u00fasculos eram quase incrivelmente arredondados e cheios. Se voc\u00ea est\u00e1 trabalhando para ficar grande, n\u00e3o h\u00e1 modelo maior do que &#039;o carvalho austr\u00edaco&#039;. No auge ele [...] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/arnold-press\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":1531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-566","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Building Schwarzenegger-Sized Shoulders With The Arnold Press - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"The Arnold Press is a very effective way of training the shoulders because it particularly stresses the lateral deltoid\/medial head.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/pt\/arnold-press\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Building Schwarzenegger-Sized Shoulders With The Arnold Press - 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