Flexibilidade Alongamento E Flexionamento Dantas Pdf

Weeks 1–2: 3x/sem — alongamento estático 30s ×2 por grupo. Weeks 3–4: 4x/sem — adicionar dinâmico e 1 série PNF. Weeks 5–6: 4–5x/sem — aumentar para 45–60s; 2 repetições; PNF 2x. Weeks 7–8: 5x/sem — incluir alongamento ativo e exercícios de força em amplitude final.

Unlike traditional stretching (where you pull a limb into position), flexionamento teaches you to flex your way into a position. Think of a ballet dancer lifting their leg slowly to 180 degrees without using their hands. That is flexionamento . flexibilidade alongamento e flexionamento dantas pdf

Estélio Dantas defines flexibility as the ability to perform movements with maximum articular amplitude, distinguishing between maintenance-level "alongamento" (stretching) and developmental "flexionamento" (flexioning). While alongamento focuses on maintaining range of motion comfortably, flexionamento utilizes methods like static or PNF techniques to increase maximum range. Detailed concepts and methodologies from Dantas can be reviewed in scholarly materials, such as those available through UFSM Periodicals Treino em FOCO Portal de Periódicos UFSM ESCLARECENDO AS DIFERENÇAS Flexibility and stretching Weeks 1–2: 3x/sem — alongamento estático 30s ×2