{"id":7007,"date":"2018-10-08T09:29:12","date_gmt":"2018-10-08T12:29:12","guid":{"rendered":"http:\/\/barcainnovationhub.com\/?p=7007"},"modified":"2021-11-23T11:36:46","modified_gmt":"2021-11-23T14:36:46","slug":"augmentar-volum-forca-muscular","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/augmentar-volum-forca-muscular\/","title":{"rendered":"N\u2019HI HA PROU AMB DUES SETMANES PER AUGMENTAR EL VOLUM I LA FOR\u00c7A MUSCULAR"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Per primer cop s\u2019ha demostrat que no calen mesos d\u2019entrenament, sin\u00f3 que dues setmanes d\u2019un exercici adequat s\u00f3n suficients per millorar significativament tant el volum com la for\u00e7a muscular.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[222,37,31],"tags":[],"yoast_head":"<!-- This site is optimized with 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14:54:17","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":2002,"height":982,"sizes":{"thumbnail":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio-300x147.jpg","medium-width":300,"medium-height":147,"medium_large":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio-768x377.jpg","medium_large-width":768,"medium_large-height":377,"large":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio-1024x502.jpg","large-width":1024,"large-height":502,"1536x1536":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio.jpg","1536x1536-width":1536,"1536x1536-height":753,"2048x2048":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio.jpg","2048x2048-width":2002,"2048x2048-height":982}},"gif":false,"contenido":[{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p>Per primer cop s\u2019ha demostrat que no calen mesos d\u2019entrenament, sin\u00f3 que dues setmanes d\u2019un exercici adequat s\u00f3n suficients per millorar significativament tant el volum com la for\u00e7a muscular. S\u00f3n les conclusions d\u2019un estudi publicat recentment a la <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2018.01265\/full\" target=\"_blank\" rel=\"noopener\"><strong>revista <em>Frontiers in Physiology<\/em><\/strong><\/a> i en el qual ha participat <strong>Gerard Carmona, investigador de l\u2019\u00c0rea de Rendiment del FC Barcelona i de l\u2019Escola Superior de Ci\u00e8ncies de la Salut TecnoCampus.<\/strong><\/p>\n<blockquote><p><strong>\u201cEls llibres de text afirmen que es necessiten vuit setmanes per assolir resultats significatius\u201d, explica Carmona. \u201cNosaltres hem observat que no \u00e9s aix\u00ed\u201d.<\/strong><\/p><\/blockquote>\n<p>&nbsp;<\/p>\n<h2>Un exercici pensat per a l\u2019espai<\/h2>\n<p>Els resultats han estat possibles gr\u00e0cies a la combinaci\u00f3 d\u2019<strong>un exercici altament efica\u00e7 i d\u2019unes proves d\u2019imatge d\u2019alt\u00edssima resoluci\u00f3<\/strong>. Deu voluntaris, tots ells estudiants d\u2019educaci\u00f3 f\u00edsica, es van sotmetre a un programa d\u2019entrenament basat en repeticions de mig esquat en <strong>un aparell d\u2019in\u00e8rcia rotacional<\/strong>. Aquests aparells \u201ces basen en un disc que s\u2019accelera i acumula energia en descendir\u201d, explica Carmona, \u201cper despr\u00e9s rotar en sentit contrari i generar una resist\u00e8ncia. El dispositiu \u00e9s fruit d\u2019una beca de l\u2019<strong>ESA <\/strong>(Ag\u00e8ncia Espacial Europea), desenvolupat per prevenir l\u2019atr\u00f2fia muscular en l\u2019espai\u201d.<\/p>\n<p>D\u2019aquesta manera es pot combinar en el mateix exercici un de tipus conc\u00e8ntric (en qu\u00e8 s\u2019escurcen les fibres musculars) i un altre d\u2019<a href=\"http:\/\/barcainnovationhub.com\/ca\/exercicis-excentrics-vacunes-musculs\/\">exc\u00e8ntric<\/a> (en qu\u00e8 les fibres treballen a trav\u00e9s de la tensi\u00f3 generada).<\/p>\n"},{"acf_fc_layout":"imagen_apaisada","imagen_apaisada":{"ID":53145,"id":53145,"title":"aumentar_volumen_fuerza_muscular_estudio","filename":"aumentar_volumen_fuerza_muscular_estudio.jpg","filesize":0,"url":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio.jpg","link":"https:\/\/barcainnovationhub.com\/ca\/augmentar-volum-forca-muscular\/aumentar_volumen_fuerza_muscular_estudio-2\/","alt":"","author":"1","description":"","caption":"","name":"aumentar_volumen_fuerza_muscular_estudio-2","status":"inherit","uploaded_to":7007,"date":"2018-10-04 14:54:17","modified":"2018-10-04 14:54:17","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":2002,"height":982,"sizes":{"thumbnail":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio-300x147.jpg","medium-width":300,"medium-height":147,"medium_large":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio-768x377.jpg","medium_large-width":768,"medium_large-height":377,"large":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio-1024x502.jpg","large-width":1024,"large-height":502,"1536x1536":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio.jpg","1536x1536-width":1536,"1536x1536-height":753,"2048x2048":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2018\/10\/aumentar_volumen_fuerza_muscular_estudio.jpg","2048x2048-width":2002,"2048x2048-height":982}},"epigrafe":"FIGURA 1. Mitjanes esquat bilaterals conc\u00e8ntriques-exc\u00e8ntriques realitzades en un dispositiu de volant inercial \"YoYo squat\"; Vista anterior (A, B), vista lateral (C, D)."},{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p>Els voluntaris van fer deu sessions d\u2019entrenament durant quatre setmanes (de dues a tres sessions per setmana), i cada una d\u2019elles va consistir en cinc s\u00e8ries de deu esquats. Al cap de dues i de quatre setmanes, es van fer proves d\u2019imatge per resson\u00e0ncia magn\u00e8tica que permetien estudiar un possible augment de volum muscular. Gran part dels estudis anteriors s\u2019havien fet amb proves d\u2019imatge que analitzaven regions concretes dels m\u00fasculs, per\u00f2 en aquest cas \u201c<strong>vam captar m\u00e9s de cent imatges que ens permeten reconstruir-ne el volum en 3D<\/strong>\u201d, comenta Carmona.<\/p>\n<p>Els resultats van cridar l\u2019atenci\u00f3. Al cap de dues setmanes ja s\u2019apreciava un increment significatiu en la for\u00e7a i la pot\u00e8ncia muscular, i el volum dels qu\u00e0driceps havia augmentat un 5,5% de mitjana. Al cap de quatre setmanes, <strong>l\u2019increment era del 8,6% en volum, del voltant del 30% en la for\u00e7a i de fins al 50% en la pot\u00e8ncia desenvolupada<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h2>Una sorpresa afegida<\/h2>\n<p>A m\u00e9s de la promptitud i la magnitud dels resultats, l\u2019estudi va donar lloc a una nova sorpresa. En estudiar mitjan\u00e7ant resson\u00e0ncia magn\u00e8tica funcional els m\u00fasculs que m\u00e9s s\u2019activaven amb l\u2019entrenament, els investigadors van observar que <strong>no hi havia una correlaci\u00f3 clara entre l\u2019activitat i el creixement muscular<\/strong>, una relaci\u00f3 que sembla bastant intu\u00eftiva i que s\u2019havia vist en molts estudis anteriors. Aix\u00f2 podria explicar-se perqu\u00e8 \u201cla majoria de treballs previs havien analitzat aquesta relaci\u00f3 amb exercicis molt anal\u00edtics, en qu\u00e8 treballa un sol grup muscular\u201d, explica Carmona. En el cas de l\u2019esquat, hi ha molts grups musculars involucrats i el senyal de la resson\u00e0ncia magn\u00e8tica es torna considerablement m\u00e9s complexa. Per aix\u00f2, una de les conclusions de l\u2019estudi \u00e9s que aquest tipus de proves d\u2019imatge poden no ser completament fiables per predir quins m\u00fasculs guanyaran volum segons l\u2019exercici analitzat.<\/p>\n<p>&nbsp;<\/p>\n<h2>Conclusions valuoses per al professional i per a la \u201cvida real\u201d<\/h2>\n<p>La conclusi\u00f3 principal de l\u2019estudi \u00e9s que \u201c<strong>els exercicis d\u2019in\u00e8rcia rotacional s\u00f3n molt efectius per aconseguir un augment de volum i de for\u00e7a muscular, i que els resultats apareixen molt aviat amb l\u2019entrenament<\/strong>\u201d, afirma Carmona. Aix\u00f2 \u00e9s important per a l\u2019esport professional, on els per\u00edodes de c\u00e0rrega \u2014com la pretemporada\u2014 s\u00f3n limitats en el temps i cal maximitzar els resultats de la preparaci\u00f3. Per\u00f2 tamb\u00e9 pot ser rellevant fora de l\u2019esport d\u2019alta competici\u00f3. \u201c<strong>\u00c9s un missatge important, per exemple, per a les persones d\u2019edat avan\u00e7ada que pateixen una p\u00e8rdua de massa muscular<\/strong>\u201d, afegeix Carmona, que llan\u00e7a un missatge optimista: \u201c<strong>l\u2019abandonament del sedentarisme ofereix resultats positius molt r\u00e0pidament<\/strong>\u201d.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong><em>L\u2019equip del Bar\u00e7a Innovation Hub<\/em><\/strong><\/p>\n"}],"id_magento":"","colaboradores":false,"cta_boton_top":"","cta_url_top":"","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":"","activar_banner_2":false,"banner_2":false,"activar_banner_3":false,"banner_3":false,"banner_1":[{"activar_imagen_unica_para_banner":true,"imagen_unica_para_banner":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2020\/12\/c00ac0fa-fondo-12.png","activar_titulo_banner":true,"titulo_banner":"APUNTA\u2019T AL CERTIFICAT EN ENTRENAMENT DE LA FOR\u00c7A: DE LA REHABILITACI\u00d3 AL RENDIMENT","activar_subtitulo_banner":true,"subtitulo_banner":"","activar_cta_banner":true,"cta_texto_banner":"UNIR-SE ARA","cta_url_banner":"https:\/\/barcainnovationhub.com\/ca\/product\/certificat-en-entrenament-de-la-forca\/?utm_source=ads_banner&utm_medium=content&utm_campaign=notas","color_fondo_banner":"","imagen_fondo_banner":false,"activar_imagen_izquierda_banner":false,"imagen_izquierda_banner":false}],"cta_titulo_top":"","activar_banner_1":false,"activar_nuevos_banners":true,"mostrar_banner_1":true,"crear_banner_1":{"utilizar_imagen_unica_para_banner":true,"asignar_imagen_unica_para_banner":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/11\/400004aa-fondo-01-.png","mostrar_titulo_banner":true,"titulo_para_banner":"APUNTA\u2019T AL CERTIFICAT EN ENTRENAMENT DE LA FOR\u00c7A: DE LA REHABILITACI\u00d3 AL RENDIMENT","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":true,"texto_cta_banner":"UNIR-SE ARA","url_cta_banner":"https:\/\/barcainnovationhub.com\/ca\/product\/certificat-en-entrenament-de-la-forca\/?utm_source=ads_banner&utm_medium=content&utm_campaign=notas","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_2":false,"crear_banner_2":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_3":false,"crear_banner_3":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"alineacion_vertical_header":"center"},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/7007"}],"collection":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=7007"}],"version-history":[{"count":5,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/7007\/revisions"}],"predecessor-version":[{"id":109465,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/7007\/revisions\/109465"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=7007"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=7007"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=7007"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}