{"id":12220,"date":"2020-11-26T19:17:26","date_gmt":"2020-11-26T16:17:26","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1182"},"modified":"2025-06-16T08:46:08","modified_gmt":"2025-06-16T05:46:08","slug":"aquecimento-antes-do-yoga-recomendado-ou-necessario","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/aquecimento-antes-do-yoga-recomendado-ou-necessario\/","title":{"rendered":"\u00c9 preciso fazer aquecimento antes do yoga?"},"content":{"rendered":"\n
A quest\u00e3o \u00ab\u00e9 necess\u00e1rio fazer aquecimento antes do yoga?\u00bb surge para muitos porque as asanas do yoga podem ser percebidas como um exerc\u00edcio leve, que n\u00e3o requer prepara\u00e7\u00e3o especial. Mas n\u00e3o \u00e9 bem assim. Mesmo o complexo mais simples \u00abSauda\u00e7\u00e3o ao Sol\u00bb n\u00e3o \u00e9 um aquecimento. Se voc\u00ea alguma vez o realizou adequadamente, ou seja, em v\u00e1rias s\u00e9ries e repeti\u00e7\u00f5es, pode se lembrar daquele estado em que n\u00e3o se apetece fazer nenhum outro treino adicional.<\/p>\n\n\n\n
Portanto, qualquer conjunto de asanas \u00e9 um treino completo, para o qual, como sempre, \u00e9 necess\u00e1rio um aquecimento.<\/p>\n\n\n\n
Para que serve o aquecimento antes do yoga?<\/p>\n\n\n\n
\n
Em primeiro lugar, \u00e9 a ativa\u00e7\u00e3o do organismo, de todos os \u00f3rg\u00e3os e sistemas.<\/li>\n\n\n\n
Em segundo lugar, durante o aquecimento, atinge-se o n\u00edvel necess\u00e1rio de excitabilidade do sistema nervoso. Isso \u00e9 necess\u00e1rio para o caso de, durante a pr\u00e1tica, haver uma forte tens\u00e3o, e ent\u00e3o o corpo enviar\u00e1 um sinal chamado “dor, perigo” para o sistema nervoso, para que voc\u00ea possa parar a tempo e evitar les\u00f5es.<\/li>\n\n\n\n
Em terceiro lugar, \u00e9 a prepara\u00e7\u00e3o para o treinamento dos m\u00fasculos, articula\u00e7\u00f5es, sistema cardiovascular e respirat\u00f3rio.<\/li>\n<\/ul>\n\n\n\n<\/figure>\n\n\n\n
Aquecimento para articula\u00e7\u00f5es<\/h2>\n\n\n\n
Como as articula\u00e7\u00f5es est\u00e3o quase sempre envolvidas na execu\u00e7\u00e3o das asanas, elas precisam ser preparadas adequadamente para o treino. Durante a prepara\u00e7\u00e3o, as cavidades articulares s\u00e3o preenchidas com l\u00edquido sinovial, o que pode facilitar significativamente a entrada em asanas dif\u00edceis e prevenir sensa\u00e7\u00f5es dolorosas.<\/p>\n\n\n\n
A gin\u00e1stica articular intensifica a circula\u00e7\u00e3o sangu\u00ednea e estimula o movimento da linfa. Trabalhe cada articula\u00e7\u00e3o por pelo menos um minuto, depois passe para o aquecimento dos m\u00fasculos.<\/p>\n\n\n\n
Aquecimento para m\u00fasculos<\/h2>\n\n\n\n
Ao aquecer as articula\u00e7\u00f5es, voc\u00ea tamb\u00e9m envolve m\u00fasculos e tend\u00f5es. Al\u00e9m disso, os m\u00fasculos precisam de energia – por isso, alguns exerc\u00edcios de aquecimento devem ser feitos um pouco mais intensamente, para aquecer e aumentar o fluxo sangu\u00edneo.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Aquecimento para o cora\u00e7\u00e3o e sistema respirat\u00f3rio<\/h2>\n\n\n\n
Gra\u00e7as aos exerc\u00edcios, a respira\u00e7\u00e3o se estabiliza, as costelas e pulm\u00f5es se expandem, a circula\u00e7\u00e3o sangu\u00ednea e a press\u00e3o arterial se normalizam, permitindo que voc\u00ea comece qualquer asana, at\u00e9 mesmo invertido.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Como fazer um aquecimento em casa antes do yoga?<\/h2>\n\n\n\n
Realize o aquecimento por 15-20 minutos. Para obter os melhores resultados, use os seguintes exerc\u00edcios:<\/p>\n\n\n\n
\n
inclina\u00e7\u00f5es da cabe\u00e7a para os lados<\/li>\n\n\n\n
movimentos circulares do pesco\u00e7o<\/li>\n\n\n\n
rota\u00e7\u00e3o dos bra\u00e7os em diferentes articula\u00e7\u00f5es<\/li>\n\n\n\n
inclina\u00e7\u00f5es do tronco para os lados<\/li>\n\n\n\n
rota\u00e7\u00e3o da pelve<\/li>\n\n\n\n
agachamentos<\/li>\n\n\n\n
trabalho nas articula\u00e7\u00f5es das pernas<\/li>\n<\/ul>\n\n\n\n
Considere que \u00e9 necess\u00e1rio direcionar o aquecimento n\u00e3o apenas ao grupo de articula\u00e7\u00f5es ou m\u00fasculos nos quais sua pr\u00e1tica se concentrar\u00e1, mas tamb\u00e9m para trabalhar o corpo como um todo. No processo de aquecimento, quase todos os m\u00fasculos e articula\u00e7\u00f5es devem ser trabalhados. Depois de um aquecimento adequado, voc\u00ea pode come\u00e7ar o treino completo – a pr\u00e1tica do yoga.<\/p>\n","protected":false},"excerpt":{"rendered":"
A quest\u00e3o \u00ab\u00e9 necess\u00e1rio fazer aquecimento antes do yoga?\u00bb surge para muitos porque as asanas do yoga podem ser percebidas como um exerc\u00edcio leve, que…<\/p>\n","protected":false},"author":11,"featured_media":6565,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[848,845],"tags":[],"class_list":["post-12220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dicas-uteis-ptbr","category-yoga-ptbr"],"yoast_head":"\n
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<\/figure>\n\n\n\n![\"Aquecimento](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/horizontal-shot-flexible-girl-doing-yoga-pose-isolated-yellow_176532-7936-1024x682.jpg\")
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