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.letterbox{height:20vh}}@media screen and (min-width:1024px){amp-story{font-size:1.8vh}}@media screen and (min-width:1024px) and (max-height:660px){amp-story{font-size:1.8vh}}::cue{background-color:rgba(0,0,0,.75);font-size:24px;line-height:1.5}@keyframes bg-zoom-in{0%{transform:scale(1)}100%{transform:scale(1.2)}} Rebeca Oliveira
Como ganhar massa muscular rapidamente
O crescimento muscular é um objetivo comum a quem pratica musculação e outras atividades que visam à hipertrofia
Cada organismo tem uma forma distinta de reagir aos estímulos das atividades e à alimentação, mas certas regrinhas podem auxiliar nesse processo. Veja algumas delas:
Não deixe o cardio de lado
Apesar de muitas pessoas acharem que os exercícios cardiorrespiratórios atrapalham o surgimento de novas fibras musculares, eles na verdade podem ajudar no processo – desde que feitos com moderação. O segredo é não deixar que seus músculos fiquem cansados demais
Aumente
a tensão
Levante cargas pesadas o suficiente para colocar seus músculos sob tensão. Em geral, as séries podem ter de 12 a 15 repetições, mas isso é algo ajustado caso a caso. O que vale é gerar um “dano” controlado e, assim, fazer o corpo reparar o tecido muscular
Bons exercícios
Levantamento terra, agachamento e supino são ótimas atividades, porque trabalham mais de um grupo muscular ao mesmo tempo e, assim, aceleram o alcance de resultados
Descanse
É fundamental se recuperar entre um treino e o outro. É nesse repouso que a massa muscular aumenta, uma vez que o corpo precisa de tempo para “chegar lá”. Uma possibilidade é fazer uma recuperação ativa, ou seja, alternar entre partes do corpo ou zonas específicas
Não passe fome
Você precisa comer bem para ficar musculoso. Normalmente, o profissional de nutrição elabora uma dieta com um pouco a mais de calorias que o normal, para dar esse “alimento” necessário aos tecidos musculares
E coma muitas proteínas
Foque em proteínas, carboidratos de baixo índice glicêmico, como inhame e abóbora, e gorduras do bem, a exemplo do abacate. As informações são dos experts em exercício e alimentação Ngo Okafor, Luke Worthington e Luke Goulden, em entrevista ao site Insider
TEXTO:
Rebeca Oliveira
IMAGENS:
Giphy e Unsplash
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