amanhã eu começo a academia

Vai começar (ou voltar) a frequentar a academia? Veja como deve ser a adaptação (ou readaptação) para obter o máximo de resultado sem esgotamento ou ansiedade e com o mínimo de dor possível.

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COMECE DEVAGAR Não tente logo de cara exagerar nos pesos e nos exercícios. Seu corpo precisa de tempo (dias ou até semanas) para se adaptar a cargas e movimentos.

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NÃO FIQUE ANSIOSO POR RESULTADOS Nem sempre são imediatamente visíveis os resultados do treino. Seu corpo melhorou por dentro. Só depois de um tempo o espelho mostra a evolução.

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TREINE FULL BODY Comece com 2 treinos A/B, exercitando mais de um grupo muscular num mesmo dia. Treine costas, peito, ombros e braços no treino A. E no B pernas e abdômen.

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NOS PRIMEIROS DIAS, DOR FAZ PARTE A tendência é sentir dor até os músculos se acostumarem aos estímulos dos treinos. As fibras musculares estão se reparando para ficarem mais fortes.

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COMECE TAMBÉM A COMER BEM É preciso disciplina também na dieta. A regra para obter resultado é 80/20: 80% vêm da dieta e 20% do treino. Adotar um cardápio saudável é tão importante quanto treinar com afinco.

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para ver mais dicas de fitness, siga o Homem No Espelho no instagram

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