Tipos de abdominais

Conheça 8 diferentes tipos de abdominais

Você sabe quais são os diferentes tipos de abdominais existentes? O abdômen é formado por 4 músculos, que, quando fortalecidos, ficam aparentes, originando o famoso tanquinho. Para chegar nessa performance, é necessário muita dedicação.

Apesar de terem como objetivo a definição abdominal, muitas pessoas não sabem quais exercícios podem ser realizados para atingi-lo. Para ajudar, neste post, vamos apresentar 8 tipos de abdominais que fortalecem diferentes partes do corpo e como devem ser executados. Acompanhe e turbine o seu treino!

Quais os benefícios dos abdominais?

Muitas pessoas fazem abdominais somente para ter uma barriga definida. No entanto, a verdade é que esse tipo de exercício pode oferecer vários benefícios que vão muito além da questão estética.

Segundo o estudo que calcula o Índice de Massa Corporal (IMC), o tamanho da circunferência do abdômen e quadril está diretamente ligado ao percentual de gordura visceral (gordura presente nos órgãos). Esse tipo de gordura é responsável por causar doenças como diabetes, hipertensão e problemas cardiovasculares. Os abdominais, combinados com os exercícios aeróbicos, são a forma mais eficaz de eliminar a gordura visceral.

Além disso, um abdômen fortalecido é garantia de uma postura melhor, afinal, o corpo depende dos músculos para ficar ereto. Quando os músculos abdominais estão fracos, o peso do corpo é descontado nas costas. Portanto, também podemos afirmar que treinar o abdômen é uma forma de prevenir e tratar dores na lombar.

O que é GAP?

Você sabe o que é GAP? Essa nova modalidade de treino ainda é pouco conhecida, mas é perfeita para as pessoas que querem focar em exercícios para o abdômen.

GAP é a sigla para glúteos, abdômen e pernas. O objetivo desse tipo de treino é fortalecer alguns músculos difíceis de serem trabalhados. O diferencial da aula de GAP é que os exercícios são feitos sem ajuda de aparelhos — no máximo, os alunos usam equipamentos mais simples, como caneleiras, alteres e bolas.

Quais são os melhores tipos de abdominais?

1. Abdominal infra

O abdominal infra trabalha bastante com a porção inferior do abdômen (parte da barriga que está localizada abaixo do umbigo), e a sua execução é simples, não necessitando de material de apoio.

Modo de execução:

  • deite em posição supina (de barriga para cima);
  • posicione as mãos abaixo do glúteo;
  • estique as pernas;
  • movimente o joelho em direção ao tronco e retorne à posição inicial sem se encostar ao chão.

2. Abdominal com roda de apoio

Com a roda de abdominal, é possível realizar um dos mais eficientes exercícios para essa parte do corpo. O acessório é composto por uma pequena roda e dois apoios laterais — um de cada lado — destinados às mãos, na maioria das vezes.

O exercício trabalha o reto e os músculos oblíquos, tanto externos quanto internos. Além de fortalecer a musculatura do abdômen, ele é excelente para fortalecer a lombar e para desenvolver habilidades como o equilíbrio e a flexibilidade.

Modo de execução:

  • posicione-se de joelhos;
  • segure com as duas mãos a roda apoiada ao chão;
  • mantenha o abdômen contraído e deslize a roda para frente;
  • volte à posição inicial e repita.

É importante salientar que, na hora de deslizar a roda, deve-se cuidar para realizar o movimento utilizando a força do abdômen.

3. Flexão lateral com peso

A flexão lateral trabalha os músculos oblíquos do abdômen, ou seja, aqueles que estão localizados lateralmente. Normalmente, os exercícios para essa musculatura são realizados para os dois lados.

Modo de execução:

  • fique em pé, com os pés levemente afastados;
  • segure um halter com a mão direita e posicione a palma da mão virada para o corpo;
  • posicione a mão esquerda no quadril;
  • dobre o corpo para o lado direito o máximo que puder;
  • cuide para manter a cabeça erguida e a coluna ereta durante o movimento;
  • volte à posição inicial.

Durante o movimento lateral, deve-se absorver o ar, soltando-o no movimento de retorno.

4. Giro com bola

O giro com a bola lateral com peso ativa a musculatura oblíqua do abdômen. Ele é um exercício bastante eficaz e pode ser realizado progressivamente, com pesos menores.

Modo de execução:

  • a posição inicial é sentado com as pernas estendidas e a bola posicionada ao lado direito do corpo;
  • segure a bola com as duas mãos, mantendo-a na posição lateral;
  • dobre ligeiramente o joelho e retire os pés do chão;
  • leve a bola para o lado esquerdo do corpo, pela parte anterior, até tocar ao chão;
  • depois volte para o lado direito e repita o movimento.

5. Prancha

A prancha é um dos exercícios mais completos para quem busca a definição abdominal. Ela trabalha a região profunda do abdômen, além de fortalecer o CORE, que é composto pelas musculaturas responsáveis por dar equilíbrio à coluna e aos quadris.

Modo de execução:

  • deite em posição prona (de barriga para baixo);
  • mantenha as pernas esticadas e antebraço encolhido junto ao peitoral, com as mãos na altura do ombro;
  • levante apoiando o corpo na ponta dos pés, mantendo-os levemente afastados, e nos antebraços, que devem estar alinhados ao ombro;
  • mantenha a coluna ereta;
  • contraia o abdômen e o glúteo para preservar a lombar.

6. Bicicleta no solo

Esse abdominal é perfeito para quem quer definir os músculos laterais do tronco e queimar as gordurinhas localizadas. Esse é um exercício bem fácil de ser feito, e se você quiser intensificá-lo, basta usar caneleiras com peso.

Modo de execução:

  • deite-se sobre o chão — caso queira, use um colchonete;
  • mantenha as mãos atrás da cabeça para não forçar o seu pescoço;
  • flexione uma das pernas de maneira a formar um ângulo de 90 graus;
  • mantenha a outra perna próxima ao chão, mas sem tocá-lo;
  • leve o cotovelo oposto à perna flexionada e, simultaneamente, traga essa perna em direção ao peito;
  • repita os movimentos alternando os lados e movimente as pernas como se estivesse pedalando uma bicicleta.

7. Abdominal V

Esse exercício é completo, pois trabalha tanto a musculatura inferior quando a superior do abdômen. Além disso, o abdominal V também é ótimo para trabalhar o equilíbrio.

Modo de execução:

  • deite-se no chão de barriga para cima;
  • mantenha os braços parados ao lado do corpo;
  • levante o torso e ambas as pernas simultaneamente, formando um ângulo de 45 graus;
  • tente manter as pernas bem esticadas e a postura ereta;
  • após repetir o exercício algumas vezes, mantenha-se parado na posição de V por 30 segundos.

8. Reverso

O abdominal reservo trabalha toda a estrutura de músculos abdominais, especialmente os inferiores. Esse exercício também é ótimo para fortalecer os músculos das costas e prevenir dores na lombar.

Modo de execução:

  • deite-se de costas com as pernas formando um ângulo de 90 graus;
  • sem mover a parte superior do corpo, contraia os músculos inferiores do seu abdômen e leve os joelhos em direção ao rosto, levantando levemente os glúteos do chão;
  • retorne à posição inicial lentamente e repita o movimento.

Reforçar e trabalhar a musculatura do abdômen é importantíssimo para todo o organismo. Como ele está localizado em uma região central, quem aprende a ativá-lo de forma correta consegue estabilizar e preservar diferentes partes do corpo durante movimentos diários, como a lombar.

Além dos benefícios para a saúde, há a vantagem estética, que muitas vezes é a que motiva as pessoas a realizarem esses exercícios.

Gostou das nossas dicas? Conte-nos, nos comentários abaixo, a sua opinião sobre o texto e a sua experiência com abdominais!

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