Abdominal

O abdominal é um exercício que trabalha o músculo reto abdominal.^[1] Ele permite construir abdominais "six-pack" e apertar a barriga. Os abdominais usam o próprio peso corporal do praticante para tonificar os músculos e são recomendados por alguns especialistas, apesar dos resultados negativos da pesquisa, como um exercício de baixo custo que pode ser realizado em casa.^[2] De acordo com especialistas como o pesquisador canadense de biomecânica Stuart McGill, abdominais são menos eficazes do que outros exercícios, como a ponte, e trazem risco de lesão nas costas.^[3]

Forma editar

Em um abdominal, a parte inferior das costas não levanta do chão

O professor de biomecânica Stuart McGill foi citado no blogue The New York Times Health como tendo afirmado:

Um bom abdominal começa com você deitado, um joelho dobrado e as mãos posicionadas abaixo da parte inferior das costas para apoio. "Não faça pressão no abdômen ou pressione as costas contra o chão", diz McGill. Levante suavemente a cabeça e os ombros, segure brevemente e relaxe novamente.^[4]

A pesquisa posterior de McGill, no entanto, mostrou que abdominais e flexões são exercícios medíocres de construção de força e realmente machucam muitas pessoas.^[3]

Em um abdominal, ao contrário de um sit-up, a parte inferior das costas permanece no chão. Diz-se que isso elimina qualquer envolvimento dos flexores do quadril e torna o abdominal um exercício eficaz para o abdômen.^[5]

Referências

↑ «Core Anatomy: Muscles of the Core». www.acefitness.org (em inglês). Consultado em 28 de março de 2022
↑ «Exercising on a budget». MedlinePlus Medical Encyclopedia. Consultado em 20 de abril de 2020
↑ ^a ^b The Death of the Sit-Up - The Atlantic:
- [McGill's] findings showed that sit-ups and crunches weren’t just mediocre strength-building moves; they were actually hurting lots of people.

- In the past decade, every branch of the U.S. military has begun to phase out sit-ups and crunches from their required testing and training regimens, or else they have made them optional, alongside more orthopedically sound maneuvers such as the plank. Spokespeople for the Army and the Marines confirmed [...] that these decisions in their branches were made in part to avoid the high rates of lower-back injury found among troops training for speed sit-up and crunch tests.

- If you hadn’t yet noticed crunches disappearing around you—or if you have a trainer who still puts you through your sit-up paces—McCall said he wouldn’t exactly be shocked. Like many other American industries, the fitness business is consolidating, but it still contains tons of independent instructors and small businesses. Sit-ups and crunches have been discouraged by educators within the industry for years, but there are no licensing or continuing-education requirements for teaching exercise, and if trainers don’t seek out new information and techniques, it can take a while for good information and new ideas to get through to them.
↑ Reynolds, Gretchen (17 de junho de 2009). «Is Your Ab Workout Hurting Your Back?». Well. The New York Times
↑ Baker, Cameron. «Are Sit Ups Bad for You? The U.S. Military Seems to Think So…». International Sports Sciences Association. Consultado em 17 de outubro de 2018

[1] «Core Anatomy: Muscles of the Core». www.acefitness.org (em inglês). Consultado em 28 de março de 2022

[2] «Exercising on a budget». MedlinePlus Medical Encyclopedia. Consultado em 20 de abril de 2020

[atlantic-3] The Death of the Sit-Up - The Atlantic:
- [McGill's] findings showed that sit-ups and crunches weren’t just mediocre strength-building moves; they were actually hurting lots of people.

- In the past decade, every branch of the U.S. military has begun to phase out sit-ups and crunches from their required testing and training regimens, or else they have made them optional, alongside more orthopedically sound maneuvers such as the plank. Spokespeople for the Army and the Marines confirmed [...] that these decisions in their branches were made in part to avoid the high rates of lower-back injury found among troops training for speed sit-up and crunch tests.

- If you hadn’t yet noticed crunches disappearing around you—or if you have a trainer who still puts you through your sit-up paces—McCall said he wouldn’t exactly be shocked. Like many other American industries, the fitness business is consolidating, but it still contains tons of independent instructors and small businesses. Sit-ups and crunches have been discouraged by educators within the industry for years, but there are no licensing or continuing-education requirements for teaching exercise, and if trainers don’t seek out new information and techniques, it can take a while for good information and new ideas to get through to them.

[4] Reynolds, Gretchen (17 de junho de 2009). «Is Your Ab Workout Hurting Your Back?». Well. The New York Times

[5] Baker, Cameron. «Are Sit Ups Bad for You? The U.S. Military Seems to Think So…». International Sports Sciences Association. Consultado em 17 de outubro de 2018

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