Exercício de rosca direta

Execução e postura corretas

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Como funciona a rosca direta

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Como se preparar

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Cuidados na hora de fazer a rosca direta

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Como evoluir

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Quais são os músculos trabalhados na rosca direta?

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Variações da rosca direta

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Principais erros na rosca direta

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💪 Melhore seus resultados agora mesmo!!

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Exercício de rosca direta

Descubra como fazer o exercício de rosca direta corretamente. Confira 👉

Execução e postura corretas

A rosca direta é um exercício que deve ser feito movendo a articulação do cotovelo, ocorrendo a flexão de cotovelo.

Como funciona a rosca direta

Em pé, com os pés afastados e os joelhos pouco flexionados, segure a barra com os braços estendidos. Leve a barra até o nível dos ombros, flexionando os cotovelos. Abaixe a barra de volta à posição inicial.

Como se preparar

Se você for iniciante, procure fazer o exercício em uma máquina que te auxilie a controlar o movimento. Obtendo maior controle, passe a fazer o exercício com halteres ou barra.

Cuidados na hora de fazer a rosca direta

• Indivíduos com epicondilite são contraindicados a realizar este exercício. • Preste atenção à posição dos seus ombros. • O único movimento que deve acontecer na rosca direta é a flexão de cotovelos

Como evoluir

• Faça a progressão de carga • Intensidade do movimento • Faça o movimento comleto

Quais são os músculos trabalhados na rosca direta?

• Bíceps branquial • Braquial e Braquiorradial • Flexor Radial do Carpo. • Flexor Ulnar do Carpo. • Palmar Longo. • Pronador Redondo. • Flexor Superficial dos dedos.

Variações da rosca direta

• Rosca alternada • Rosca scott • Rosca concentrada • Rosca martelo • Rosca inversa

Principais erros na rosca direta

• Arqueamento das costas durante o exercício; • Utilização de uma carga superior às suas condições; • Movimentação do tronco; • Não manter o pulso firme ao segurar a barra.

💪 Melhore seus resultados agora mesmo!!

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