{"id":36508,"date":"2022-10-31T06:00:07","date_gmt":"2022-10-31T06:00:07","guid":{"rendered":"https:\/\/goliaz.com\/?p=36508"},"modified":"2024-11-19T18:33:04","modified_gmt":"2024-11-19T18:33:04","slug":"plyometric-exercises-increase-your-speed-and-maximum-power","status":"publish","type":"post","link":"https:\/\/goliaz.com\/pt\/plyometric-exercises-increase-your-speed-and-maximum-power\/","title":{"rendered":"Exerc\u00edcios pliom\u00e9tricos: aumenta a tua velocidade e pot\u00eancia m\u00e1xima"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"36508\" class=\"elementor elementor-36508\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48c3564 e-flex e-con-boxed e-con e-parent\" data-id=\"48c3564\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-027dbfe e-con-full e-flex e-con e-child\" data-id=\"027dbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78e6b2a elementor-widget elementor-widget-heading\" data-id=\"78e6b2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Exerc\u00edcios pliom\u00e9tricos: aumenta a tua velocidade e pot\u00eancia m\u00e1xima<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0642a4c e-con-full e-flex e-con e-child\" data-id=\"0642a4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbdbcc8 elementor-widget elementor-widget-image\" data-id=\"dbdbcc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"608\" height=\"456\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises.jpg\" class=\"attachment-full size-full wp-image-36518\" alt=\"Woman doing Box Jumps as an example of polymeric exercises\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises.jpg 608w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises-300x225.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises-600x450.jpg 600w\" sizes=\"(max-width: 608px) 100vw, 608px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Depois de analisar os <a href=\"https:\/\/goliaz.com\/pt\/benefits-of-isometric-exercises\/\">exerc\u00edcios isom\u00e9tricos<\/a> est\u00e1ticos na semana passada, esta semana torna-se muito mais.... explosiva! <\/strong><\/p><p><span style=\"font-weight: 400;\">Nos exerc\u00edcios pliom\u00e9tricos, realizamos movimentos r\u00e1pidos e potentes que utilizam as capacidades dos m\u00fasculos para funcionar como um el\u00e1stico e podem ajudar os atletas a aumentar tremendamente a sua pot\u00eancia. Isto pode ocorrer quando saltamos, mas tamb\u00e9m quando atiramos um objecto, damos murros, pontap\u00e9s, etc.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9769abd elementor-widget elementor-widget-heading\" data-id=\"9769abd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">As 3 fases dos movimentos pliom\u00e9tricos<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b76f8f3 elementor-widget elementor-widget-text-editor\" data-id=\"b76f8f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tOs exerc\u00edcios pliom\u00e9tricos incluem um ciclo de alongamento-curtamento muscular, que consiste em tr\u00eas fases distintas.\n<br><br>\n<dl>\n \t<dt>Fase exc\u00e9ntrica<\/dt>\n \t<dd>Tal como se quisesses lan\u00e7ar um el\u00e1stico, na fase exc\u00eantrica, os teus m\u00fasculos ficam alongados quando dobras os joelhos antes de saltares. Neste fase, a energia \u00e9 acumulada.<\/dd>\n \t<dt>Fase de Amortiza\u00e7\u00e3o<\/dt>\n \t<dd>A seguir, o movimento \u00e9 interrompido brevemente para uma estabiliza\u00e7\u00e3o din\u00e2mica durante a qual os m\u00fasculos transitam da carga de energia para a sua liberta\u00e7\u00e3o. Se esta parte isom\u00e9trica for demasiado longa, a energia perde-se. Quanto mais curta for a fase de amortiza\u00e7\u00e3o, mais energia pode ser liberada na fase seguinte.<\/dd>\n \t<dt>Fase conc\u00eantrica<\/dt>\n \t<dd>The stored energy now gets unloaded, which adds to the tension generated in a concentric muscle contraction. It\u2019s when we let go of the rubber band.\nThe power is redirected in the muscle and used for throwing\u00a0a punch or moving the body upwards.<\/dd>\n<\/dl><br>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80d5017 elementor-widget elementor-widget-heading\" data-id=\"80d5017\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pot\u00eancia muscular vs. for\u00e7a muscular<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90ba862 elementor-widget elementor-widget-text-editor\" data-id=\"90ba862\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A pot\u00eancia muscular e a for\u00e7a muscular n\u00e3o s\u00e3o a mesma coisa. A pot\u00eancia \u00e9 o tempo que um m\u00fasculo leva para converter a for\u00e7a em velocidade. Uma contrac\u00e7\u00e3o muscular curta e r\u00e1pida produzir\u00e1 mais energia do que uma lenta e longa. <\/span><\/p><p><span style=\"font-weight: 400;\">A capacidade de transformar rapidamente a for\u00e7a em pot\u00eancia \u00e9 essencial em muitos desportos como o t\u00e9nis de mesa,\u00a0<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24751658\/\" target=\"_blank\" rel=\"noopener\">futebol<\/a><span style=\"font-weight: 400;\">, artes marciais, etc.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-af4c71e elementor-widget elementor-widget-heading\" data-id=\"af4c71e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tipos de exerc\u00edcios pliom\u00e9tricos<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc2e2e8 elementor-widget elementor-widget-text-editor\" data-id=\"bc2e2e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tNa familia dos exerc\u00edcios pliom\u00e9tricos, podemos encontrar uma grande variedade:\n<ul>\n \t<li>Movimentos muito curtos e r\u00e1pidos, mas com pouca for\u00e7a, como mover rapidamente os p\u00e9s com pequenos passos que melhoram a tua agilidade e capacidade de rea\u00e7\u00e3o.<\/li>\n \t<li>Movimentos ainda r\u00e1pidos mas com mais for\u00e7a adicionada, como nos Split Lunges ou Jumps em que apenas tocas no ch\u00e3o para saltar de novo para cima, melhorando assim a tua elasticidade. <\/li>\n \t<li>Exerc\u00edcios mais longos com uma maior amplitude de movimento que colocam o foco na estabilidade e m\u00e9dia pot\u00eancia como os Squat Jumps ou as Clap Pushups.<\/li>\n \t<li>Movimentos muito longos com uma maior for\u00e7a, acrescentando resist\u00eancia a Split Lunges ou Jumps. (Esta categoria resulta ser a mais arriscada de todas pois se n\u00e3o tiveres cuidado ou n\u00e3o tiveres a estabilidade necess\u00e1ria pode facilmente levar a les\u00f5es).<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7838ab elementor-widget elementor-widget-text-editor\" data-id=\"e7838ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">No Goliaz, ir\u00e1s encontrar exerc\u00edcios pliom\u00e9tricos intercalados em muitos <a href=\"https:\/\/goliaz.com\/pt\/tutorial-workouts\/\">workouts<\/a> e <a href=\"https:\/\/goliaz.com\/pt\/tutorial-audios\/\">\u00e1udios<\/a>. Lan\u00e7\u00e1mos recentemente uma s\u00e9rie de \u00e1udios focados neste tipo de treino. Por exemplo, \"Arrows\", \"Extravaganza\", \"Tequila\" ou a s\u00e9rie \"Vortex\", que podes encontrar nos nossos <a href=\"https:\/\/goliaz.com\/pt\/tutorial-planos-de-treino\/\">Planos de treino<\/a>.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf14ca elementor-widget elementor-widget-spacer\" data-id=\"2bf14ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fdd5858 elementor-widget elementor-widget-spacer\" data-id=\"fdd5858\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Os exerc\u00edcios pliom\u00e9tricos implicam movimentos r\u00e1pidos e potentes. S\u00e3o essenciais para te tornarem mais r\u00e1pido e mais explosivo.<\/p>","protected":false},"author":7,"featured_media":36518,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[128],"tags":[154,156,157,158],"class_list":["post-36508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-coach","tag-personal-trainer","tag-ranks","tag-setup"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Plyometric exercises include quick, powerful movements. 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