Enciclop©dia da muscula§£o

SumrioPrefcio.................................................................................................................................................... 11

Introduo ............................................................................................................................................... 13

Teoria do treinamento muscular ............................................................................................................. 17

1. Grupo: Peitorais................................................................................................................................... 38

2. Grupo: Dorsais ................................................................................................................................... 74

3. Grupo: Ombros ................................................................................................................................. 108

4. Grupo: Bceps ................................................................................................................................... 162

5. Grupo: Trceps .................................................................................................................................. 182

6. Grupo: Antebraos ........................................................................................................................... 208

7. Grupo: Pernas .................................................................................................................................. 222

8. Grupo: Abdominais e lombares ........................................................................................................ 276

Apndice 1 Movimentos com msculos principais e secundrios em cada articulao ........................313

Apndice 2 Dicionrio de termos utilizados .......................................................................................... 316

Apndice 3 Tabela de porcentagens e repeties ................................................................................ 321

Lista de exerccios ................................................................................................................................. 324

*UXSR3HLWRUDLV

0~VFXORVFRPLQVHUomRQR~PHUR

0LRORJLDSHLWRUDOLQWURGXomRELRPHFkQLFDGRVSULQFLSDLVP~VFXORV

6HUUiWLODQWHULRU

&RUDFREUDTXLDO

6XEHVFDSXODU

3HLWRUDOPHQRU

(VWHUQRFOLGRPDVWRtGHR7UDSp]LR

6XEFOiYLR3HLWRUDOPDLRU

'HOWRLGH

%tFHSVEUDTXLDO

3HLWRUDOPDLRUDQWHULRUVXSHUILFLDO &RUDFREUDTXLDODQWHULRUSURIXQGR

%tFHSVEUDTXLDODQWHULRUVXSHUILFLDO6XEHVFDSXODUDQWHULRUSURIXQGR

%UHYHFRPHQWiULR2SHLWRUDOPDLRUpXPGRVP~VFXORVTXHPDLVFKDPDDDWHQomRGXUDQWHRVH[HUFtFLRVWDQWRpYHUGDGHTXHFRPIUHTXrQFLDFKHJDVHDRRYHUWUDLQLQJGDiUHDHPFRPSDUDomRFRPDVFRVWDV6HDHOHMXQWDUPRVRQmRPHQRVRYHUWUDLQLQJUHWRDEGRPLQDOFRPRSDVVDUGRWHPSRRUHVXOWDGRpTXHRFRUSRDGRWHXPDFXUYDWXUDFLIyWLFD3DUDHYLWDULVVRpSUHFLVRWUHLQDURFRUSRGHIRUPDKDUPRQLRVDVHPVHHVTXHFHUGRVH[HUFtFLRVGHDORQJDPHQWR&RPUHODomRDRFKDPDGRSHLWRUDOLQIHULRUQDYHUGDGHGHYHULDVHUGHILEUDVDEGRPLQDLVGRSHLWRUDOPDLRUQRUPDOPHQWHQmRpQHFHVViULRUHDOL]DUH[HUFtFLRVHVSHFtILFRVSDUDHVVDiUHDSRLVVHYrVXILFLHQWHPHQWHGHVHQYROYLGDFRPRVFRQYHQFLRQDLVHGHILQLGDSHODGLHWD

9HU%tFHSV2ULJHPHVFiSXODIRVVDVXEHVFDSXODU,QVHUomR~PHURWXEpUFXORPHQRUHSDUWHSUR[LPDOGHVXDFULVWD3ULQFLSDLVIXQo}HVURWDomRLQWHUQDGREUDoR

2ULJHPHVFiSXODDSyILVHVFRUDFRLGHV,QVHUomR~PHURVXSHUItFLHPHGLDOQDSURORQJDomRGDFULVWDGRWXEpUFXORPHQRU3ULQFLSDLVIXQo}HVDQWHYHUVmRGREUDoRPDQXWHQomRGDFDEHoDXPHUDOQDDUWLFXODomRHFRODERUDomRQDDGXomRFRQIRUPHDSRVLomRGHSDUWLGD

2ULJHPFODYtFXODSRUomRFODYLFXODUGHVGHDPHWDGHLQWHUQDDWpDIDFHDQWHULRUFRVWHODVHPHPEUDQDHVWHUQDOSRUomRHVWHUQRFRVWDOGHVGHDVFDUWLODJHQVHDSRQHXURVHGRUHWRDEGRPLQDORXGRREOtTXRH[WSRUomRDEGRPLQDOGHVGHDSDUWHDQWHULRUGDEDLQKDGRUHWR,QVHUomR~PHURFULVWDGRWXEpUFXORPDLRU3ULQFLSDLV IXQo}HV DQWHYHUVmR GR EUDoR VH HVWLYHU HPDEGXomR DGXomR H URWDomRPpGLD DV SRUo}HV HVWHUQRFRVWDO HDEGRPLQDOSRGHPEDL[DUHDGLDQWDURRPEURDFHVVyULRQDUHVSLUDomREUDoRIL[R

0~VFXORVVHPLQVHUomRQR~PHUR

3HLWRUDOPHQRUDQWHULRUSURIXQGR 6HUUiWLODQWHULRUDQWHULRUSURIXQGR2ULJHPFRVWHODVJHUDOPHQWHQDVSULPHLUDV,QVHUomRHVFiSXODERUGDPHGLDOGHVGHRkQJXORVXSHULRUDWpRLQIHULRU3ULQFLSDLVIXQo}HVDQWHYHUVmRGREUDoRDGHVmRGDHVFiSXODDR WyUD[GHSUHVVmRHURWDomR ODWHUDO SRUomR LQIHULRUHOHYDomR SRUomRVXSHULRU VHFXQGDULDPHQWHQDHOHYDomRGDVFRVWHODVDFHVVyULRQDUHVSLUDomR

2ULJHPFRVWHODVD,QVHUomRHVFiSXODDSyILVHVFRUDFRLGHV3ULQFLSDLVIXQo}HVURWDomRUHEDL[DPHQWRGDHVFiSXODHHVWDELOL]DomR

%UHYHFRPHQWiULR2VHUUiWLOpWUDEDOKDGRHPJHUDOGHIRUPDVXILFLHQWHHPRXWURVPRYLPHQWRVFRPSOH[RVGRSHLWRUDOFRPRQR VXSLQRPHVPRTXHH[LVWDPH[HUFtFLRVHVSHFtILFRVGHVFULWRVQHVWDREUD6HKiSUREOHPDVQRVHUUiWLOHOHVVHPDQLIHVWDPQDDEGXomRDFLPDGRVHQDHVFiSXODDODGDVHSDUDGDGRVHXOXJDUVHKRXYHUSUREOHPDVQRVURPERLGHVDSHQDVVHPDQLIHVWDUmRQDHVFiSXODDODGDQmRQDHOHYDomRHPDEGXomR&RPRVHSRGHYHURVLPSRUWDQWHVP~VFXORVDQWHULRUHVGRWURQFRVmRPHQRVQXPHURVRVGRTXHRVGDVFRVWDVHHQWUHWDQWRGHIRUPDSDUDGR[DOUHFHEHPPXLWRPDLVDWHQomRGRVSUDWLFDQWHVGHPXVFXODomR6HPG~YLGDLVVRDFRQWHFHSRUTXHpPDLVIiFLOVHYHUGHIUHQWHGRTXHGHFRVWDVQRVHVSHOKRV8PHVSRUWLVWDLQWHOLJHQWHQmRVHHVTXHFHGHQHQKXPDSDUWHGRVHXFRUSRHFHUWDPHQWHQmRWUHLQDUiGHIRUPDGHVFRPSHQVDGD

0~VFXORVHQYROYLGRV

9DULDQWHV

0mRVMXQWDVSHJDGDIHFKDGD0~VFXORVHQYROYLGRVWUtFHSVSHLWRUDOHGHOWRLGHDQWHULRU([HFXomRRPRYLPHQWRpRPHVPRPDVDVPmRVSHUPDQHFHPPXLWRPDLVMXQWDVFRPXQV FHQWtPHWURV GH VHSDUDomR HQWUH VL 2WUDEDOKRGRSHLWRUDOFHGHSDUWHGRSURWDJRQLVPRDRWUtFHSV1mRVHGHYHUHDOL]DUHVWHH[HUFtFLRVHWLYHUSUREOHPDVQRVSXQKRVGHTXDOTXHUIRUPDRSHVRpPHQRUGRTXHRXWLOL]DGRQRH[HUFtFLREiVLFR

3ULQFLSDLVSHLWRUDOPDLRUWUtFHSVHGHOWRLGHDQWHULRU6HFXQGiULRVFRUDFREUDTXLDOVHUUiWLODQWHULRUHVXEHVFDSXODU$QWDJRQLVWDVJUDQGHGRUVDOEtFHSVHGHOWRLGHSRVWHULRU

3HLWRUDOPDLRU

7UtFHSV

'HOWRLGH

&RUDFREUDTXLDO

6XEHVSHFXODU 6HUUiWLODQWHULRU

3HLWRUDO3HVROLYUH 6XSLQR

([HFXomR

&RPHQWiULRV

8PGHVDMXVWHQDWRQLFLGDGHHPIDYRUGRVP~VFXORVDQWHULRUHVGRWURQFRFRPUHODomRDRVSRVWHULRUHVQRUPDOPHQWHSURGX]XPDSRVWXUDFLIyWLFDDOpPGHRXWURVSUREOHPDV,VVRVLJQLILFDTXHDVLPHWULDQRWUDEDOKRGRFRUSRQmRGHYHVHUDSHQDVODWHUDOPDVWDPEpPDQWHURSRVWHULRU

0mRVMXQWDVHFRWRYHORVIL[RV0mRVVHSDUDGDVSHJDGDDEHUWD

'HLWDGRVREUHXPEDQFRSODQRGHF~ELWRGRUVDOFRPDFDEHoDDVFRVWDVHRVSpVEHPDSRLDGRVGHYHVHVHJXUDUDEDUUDVLPHWULFDPHQWHFRPDSHJDGDXPSRXFRPDLVDEHUWDGRTXHRVRPEURVYHUWLFDOPHQWHDRVQRVVRVROKRVHPSURQDomRFRPDVSDOPDVYROWDGDVSDUDRVSpVSUHIHULYHOPHQWHFRPRSROHJDUSRUEDL[RGDEDUUD,QVSLUHDQWHVGHWLUDUDEDUUDGRVXSRUWHFRORTXHjIUHQWHGRSHLWRGHVoDDFRPRVFRWRYHORVVHSDUDGRVGRWURQFRDWpWRFDURFHQWURGRSHLWRUDOHYROWHDVXELUGHIRUPDYHUWLFDO,QVSLUHQRFRPHoRGDGHVFLGDHH[SLUHDRWHUPLQDUGHVXELU

(VWHpXPH[HUFtFLREiVLFRSHVDGRHVLPSOHVPHVPRUHTXHUHQGRERDFRQFHQWUDomRHJHUDOPHQWHLVVRDMXGD6HREDQFRIRUDOWRpFRQYHQLHQWHFRORFDURVSpVHPXPGHJUDXSDUDQmRFXUYDUHPH[FHVVRD]RQDORPEDUPHVPRTXHRPDLVLPSRUWDQWHVHMDFRQVHJXLUXPDERDHVWDELOLGDGH&DVRQmRWHQKDRDX[tOLRGHXPFRPSDQKHLURHWHQKDSUREOHPDVQD~OWLPDUHSHWLomRpSRVVtYHODUTXHDUDVFRVWDVSDUDFRPSOHWDUDVpULHVHUiQHFHVViULDPDLVHQHUJLDeSUHFLVRFRORFDUDEDUUDFRPFXLGDGRVREUHRVXSRUWHDRWHUPLQDU$VYDULDQWHVIRUDGDOLQKDGHUHEDL[DPHQWRGHVFULWDSRUH[HPSORQRVRPEURVRXQRDEG{PHQQmRVmRUHFRPHQGiYHLVHQmRFRQWULEXHPFRPYDQWDJHQVVLJQLILFDWLYDV(PUHODomRDRVEtFHSVPHVPRTXHQmRSDUHoDWDPEpPSHUPDQHFHPHPWHQVmRQRVXSLQR7UDWDVHGHXPGRVQXPHURVRVH[HPSORVHPTXHXPP~VFXORUHDOL]DXPPRYLPHQWRSRGHQGRDX[LOLDURFRQWUiULRHPIXQomRGHFHQWUDUPRVQRVVDDWHQomRHPXPDRXRXWUDSDUWHFRUSRUDOHWDPEpPGHYLGRDRXWURVIDWRUHVYHUH[HUFtFLR2PEURVHSHVFRoRSRUH[HPSOR

0~VFXORVHQYROYLGRVGHOWRLGHDQWHULRUWUtFHSVHSHLWRUDO([HFXomRGHYHVHUUHDOL]DGDFRPRQRVXSLQRFRPPmRVMXQWDVPDVQHVWHFDVRRVFRWRYHORVVHPRYHPDRODGRGRWURQFRHDEDUUDVHDEDL[DDWpDV~OWLPDVFRVWHODVLQIHULRUHV'HVVHPRGRSDUWHGRWUDEDOKRGRSHLWRUDOUHSHUFXWHQRRPEURHQRWUtFHSVeSRUWDQWRXPDYDULDQWHSHVDGDGRVXSLQRIUDQFrVYHUH[HUFtFLR7UtFHSV

0~VFXORVHQYROYLGRVSHLWRUDOGHOWRLGHDQWHULRUHWUtFHSV([HFXomRD ~QLFD GLIHUHQoD p XPDPDLRU VHSDUDomRHQWUHDVPmRVTXHGHVORFDSDUWHGRWUDEDOKRSDUDR'HOWRLGHHR VXEWUDL GRWUtFHSV 2EYLDPHQWH Ki XPD DPSOLWXGHPHQRU (P WHRULD WDPEpPDX[LOLD D H[SDQGLUDFDL[DWRUiFLFDYHUH[HUFtFLRQHFHVVLWDQGRGHXPDSURIXQGDLQVSLUDomRDREDL[DUDEDUUD

(UURVIUHTXHQWHVDUTXHDUDVFRVWDVSpVPXLWREDL[RVDEDL[DUGHPDLVDEDUUDVREUHRSHLWREDL[iODDWpRSHVFRoRRXDEG{PHQH[FHVVRRXGHVDMXVWHGHSHVREORTXHDURVFRWRYHORVDFLPDHPRYHURVSpVDVFRVWDVRXDFDEHoD

0~VFXORVHQYROYLGRV

9DULDQWHV

0~VFXORVHQYROYLGRVSHLWRUDOPDLRUiUHDFODYLFXODUWUtFHSVHGHOWRLGHDQWHULRU([HFXomRFRPREDQFRHPSRVLomRLGrQWLFDHRVKDOWHUHVSDUWLQGRGRVMRHOKRVRXGRVRORGHLWDPRVHPRYHPRVRSHVRGRPHVPRPRGRTXHDEDUUDSHUPLWLQGRXPDDSUR[LPDomRIHFKDQGRQDSDUWHILQDOGRPRYLPHQWRHPWHRULDSDUDIDYRUHFHUXPWUDEDOKRSUR[LPDOGRSHLWRUDODRHVWHUQR(QWUHWDQWRQmRID]JUDQGHGLIHUHQoDSRLVWRGRRP~VFXORVHFRQWUDLDRQmRID]HULQVHUo}HVQDUHJLmRHQWUHDiUHDLQWHUQDHH[WHUQD2TXHSDUHFHFHUWRpDPHOKRUDQDQDWXUDOLGDGHGRPRYLPHQWR3RURXWURODGRDRSHUPLWLUXPDGHVFLGDPDLRUKiPHOKRUDQDIOH[LELOLGDGHSRUTXHQHVVH~OWLPRFDVRDFDUJDQmRGHYHVHUPXLWRDOWDSDUDHYLWDUOHV}HV$SULQFLSDOGHVYDQWDJHPpTXHJHUDOPHQWHPDQXVHLDVHPHQRVSHVRTXHDEDUUDGHYLGRDRVPRYLPHQWRVGHFRORFDomRHPSRVWXUDSDUWHVHGHXPDSRVLomREDL[DVHPWLUDURSHVRGRDOWRHFRUUHVHPDLRUSHULJRGHGHVHVWDELOL]DomRTXDQGRDVpULHFKHJDDRILQDOSRUH[DXVWmRPXVFXODUjVYH]HVGRWUtFHSV

&RPKDOWHUHV

3ULQFLSDLVSHLWRUDOPDLRUiUHDFODYLFXODUWUtFHSVHGHOWRLGHDQWHULRU6HFXQGiULRVGHOWRLGHPpGLRFRUDFREUDTXLDOVHUUiWLODQWHULRUHVXEHVFDSXODU$QWDJRQLVWDVGRUVDOPDLRUEtFHSVHGHOWRLGHSRVWHULRU

3HLWRUDOPDLRU

7UtFHSV

'HOWRLGHDQWHULRU

&RUDFREUDTXLDO

&RUDFREUDTXLDO

6XEHVFDSXODU6HUUiWLODQWHULRU

6XSLQRLQFOLQDGR3HLWRUDO3HVROLYUH

([HFXomR

&RPHQWiULRV

0~VFXORVHQYROYLGRVSHLWRUDOPDLRUiUHDFODYLFXODUWUtFHSVHGHOWRLGHDQWHULRUHH[WHULRU([HFXomREDVLFDPHQWHpUHDOL]DGRFRPRRVXSLQRLQFOLQDGRFRPKDOWHUHVPDVQHVWHFDVRUHDOL]DVHXPJLURGRVSROHJDUHVSDUDIRUDGXUDQWHDVXELGDXPDURWDomRH[WHUQDGREUDoR'HYHVHSURGX]LURPRYLP