Aprende como atenuar as dores musculares – Exercícios
A atividade física transporta inúmeros benefícios e vantagens para a nossa vida, contudo, também acarreta consigo alguns dissabores, tal como as dores musculares. Que atire o primeiro haltere quem nunca sentiu, pelo menos uma vez na vida, algum desconforto muscular após um dia intenso de exercícios físicos. Este tipo de desconforto pode também surgir quando se inicia uma nova rotina de treinos, ou quando se trabalham músculos pouco desenvolvidos, ou ainda, quando se retoma a atividade física após um longo período de pausa.
Assim, a dor muscular tardia consiste em uma inflamação das células musculares, inflamação esta que pode durar vários dias após o treino, até que o músculo esteja completamente recuperado. Não julgue que só os principiantes é que estão sujeitos às dores musculares, pois até os atletas mais experientes não estão imunes a estas travessuras. Por isso mesmo, dedicamos este artigo a todos aqueles que vêm o desporto, como um companheiro para todas as ocasiões, e nada melhor do que sugerirmos alguns exercícios para atenuar as dores musculares.
Como amenizar as dores musculares?
Pode parecer contraditório o que lhe vamos dizer, mas para aliviar os músculos doridos o melhor mesmo é continuar a praticar exercício. No entanto, não deve começar imediatamente com a mesma intensidade a que estava habituado, os exercícios podem até ser os mesmos que levaram às dores musculares, mas devem ser mais curtos e com cargas mais leves. Existem ainda outras opções de recuperação que pode seguir, como é o caso da prática de ioga ou o recurso ao rolo de espuma.
Posições de Ioga
Flexão lateral (braços): A realização deste exercício é bastante simples, sendo que primeiro deve-se colocar de pé, com os pés juntos, elevando ao mesmo tempo os braços e juntando as palmas das mãos acima da cabeça. De seguida, permanecendo com os braços esticados, incline o corpo para a esquerda e para a direita até sentir o alongamento dos músculos.
Borboleta deitada (pernas): Após estar sentado, dobre e incline as pernas para os lados unindo as palmas dos pés. Depois incline-se calmamente para trás, até ficar deitado no chão e empurrando suavemente os joelhos, também eles para o chão, mantenha esta posição durante alguns instantes.
Cobra (abdominais): Deitando-se no chão de barriga para baixo, coloque as mãos imediatamente abaixo dos ombros. Depois à medida que inspira comece lentamente a levantar a cabeça e o tronco, mantendo as ancas junto ao chão e os ombros afastados das orelhas. Por fim, volta lentamente à posição inicial.
Rolo de Espuma
Coluna Vertebral: Para a realização deste exercício deve colocar o rolo de espuma, na horizontal, em baixo da parte superior das costas. De seguida dobre os joelhos, de modo aos pés ficarem bem assentes no chão, e coloque as mãos atrás da cabeça elevando ligeiramente as ancas. O movimento seguinte consiste em deslizar lentamente o rolo da parte superior para o meio das costas, sendo que, quando o rolo atingir uma zona menos tensa deve manter-se imóvel durante uns segundos, voltando finalmente à posição inicial.
Gémeos: Comece por se sentar com o rolo de espuma debaixo do gémeo direito sobrepondo a perna esquerda. Depois, apoiando o peso do corpo com ambas as mãos faça o rolo deslizar por toda a extensão do gémeo. É importante que vá não só mudando o ângulo da perna nas repetições, para que trabalhe tanto os músculos interiores como exteriores, como também que alterne a perna que está em contacto com o rolo.
Quadríceps: Deitando-se de barriga para baixo posicione o rolo debaixo das ancas, e apoiando o corpo com as mãos incline-se sobre o quadríceps direito deslizando o rolo desde a anca até ao joelho. À medida que repete o exercício deve mudar o ângulo da perna, de modo a trabalhar toda a extensão do músculo, e também trocar o quadríceps a ser desenvolvido.
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