Primeiramente, para quem não sabe o que é:

Eu nunca consigo "acertar" com força meu tríceps em treinos comuns (eu faço FullBbody 3x), posso estar falando bobagem, mas ele me parece "resistente". Bom, ontem resolvi tentar fazer o Farmer's Walk, porque me pareceu um exercício bacana. Eis o que fiz: Peguei um par de halter montável e coloquei 40kg em cada um, enrolei uma toalha na mão com o objetivo de melhorar minha pegada. Ergui o peso e comecei a andar por onde dava na academia. No total devo ter andando uns 50m (ou menos) dividido em 2 séries, e durante todo o percurso, o tríceps ficou BEM tensionado (sabe quando você pega um peso e fica parado?), senti bastante o trapézio também, e um pouquinho (já tinha feito Agachamento) as coxas. Bom, no dia tudo beleza, voltei para a casa e segui tudo normalmente. Hoje eu acordei com uma dor média/forte no tríceps, mas é aquela dorzinha boa, de dever cumprido. As dúvidas são:

1) Quais músculos (os principais) trabalhados no Farmer's Walk?

2) É uma boa utilizá-lo em substituição à exercícios "isoladores" para tríceps (testa, na polia, etc)?

Abraços !!

The Farmer's Walk

The farmer's walk is a great core strengthening exercise. This article discusses the basic technique and benefits of the farmer's walk.

Have you ever thought that walking can actually strengthen your body? That walking can build up and energize the muscles in your core? Well, it's true. Of course I'm not referring to your casual everyday walking or even fast-paced aerobic walks-both of which are great exercises for burning calories. What I'm talking about in this article is an incredible core building exercise that will definitely give you an intense workout with amazing results. I'm talking about the farmer's walk and it is not your run-of-the-mill exercise.

What is the Farmer's Walk?

Anyone who has worked, lived or spent any considerable time in a farming environment knows that it is very physical work. Even with innovative technologies, manual labor has been and is still very much a part of the job. Carrying heavy bucket-loads of water and feed for the animals can actually provide for a good workout. And the great thing is that you don't have to live on a farm to get the benefits of this fantastic exercise. When it gets down to it, the farmer's walk is really just walking around carrying very heavy weights in each hand.

Basics of the Farmer's Walk

The basic technique of the farmer's walk is actually quite simple but the benefits are many. You will need to find an area clear of obstructions and obstacles, it is recommended to use a level flat surface rather than an uneven floor. You will also need two dumbbells or kettle balls or other weights with handles for gripping. If you're a novice and unaccustomed to weight lifting choose light weights, but to progress in this exercise you will need to gradually increase the weights you will be using. If you're an intermediate or advanced weight lifter then select heavier weights for this exercise.

Take a weight in each hand. While keeping your arms at your sides, shoulders back and chest out, begin walking forward several feet then return to your starting point. Then repeat this again. After three repetitions, kneel slowly to the floor setting the weights down. Remember to keep your arms at your sides and your back straight as you place the weights down on the floor. Avoid stooping because stooping places undue and harmful stress on your back. Then stand up and shake out your arms. That is one set. The sets are determined by the number of times you are able to walk forward and then return to your starting place without setting the weights down. For example, walking forward 10 feet then returning to your starting place and setting the weights down on the floor would be one set. If you were able to perform two repetitions of this before setting the weights down, it would still be one set. After resting 2 minutes, kneel to the floor, take the weights in your hands and stand up-remember to keep your back straight at all times. Once upright, walk forward several feet then return to your starting place. Do as many sets as you are able but not to fatigue. I recommend performing 1-3 repetitions per set.

Don't hold your breath while performing this or any other exercise. If you hold your breath you deprive your cells of oxygen, increasing your chances of hypoxia (oxygen deprivation) which could lead to dizziness or fainting. Instead, breathe normally and if you feel tired, set the weights down and rest. The farmer's walk is a very good exercise and if performed properly it will not be long before you notice results. When I first worked out using the farmer's walk, I began with 27 kilogram dumbbells in each hand and walked a distance of 10 feet and back. In a matter of a few months, I had more than doubled my walking distance and increased the weights I was carrying to one 45 kilogram dumbbell in each hand. One of the fun things about the farmer's walk is constant change, increasing the walking distance and number of sets you are able to perform. I personally perform at least 5 farmer walk sets using very heavy dumbbells.

Benefits of the Farmer's Walk

I'm a firm believer in establishing core strength. Core strength is important for a number of reasons. A short list of these include:

* Strong back

* Strong abdominals

* Strong glutes

* Increased muscle growth

* Increased metabolism

* Increased muscular coordination

When you perform core building exercises such as farmer's walk, squats or dead lifts you will be training various muscle groups to work together i.e. coordinate. It takes skill and practice to maintain your balance when going from a knelt position to an upright one. It also takes balance and stamina to move about while carrying around extra weight. You'll work many muscles in your body when performing the farmer's walk: legs, arms, shoulders, back, glutes and abdominals. Women can workout to the farmer's walk using lighter weights and lower repetitions/shorter distances and still reap benefits from the exercise. Men wanting to increase their muscle mass/size may choose heavier weights and perform more sets and at greater distances. As with any exercise knowledge, proper nutrition, rest, planning, patience and dedication will bring about results. And remember to consult with a physician before starting any exercise program.

Bom kiki achei esse texto explicando tudo detalhado e bem legal, espero ter ajudado

Se me Academia fosse um pouco maior eu faria, o problema dela é o tamanho, vou dar um jeito de fazer isso, é um excelente construtor de massa, acho que ele poderia ser equiparado com os báscios.

Kiki será que tem como você me ajudar com o FB? Estou tentando montar um treino mas não sei se está ficando legal, se você puder criar um tópico explicando certas coisas, como você treina e tudo mais poderia ajudar muitos aqui.

Abraços!

Editado 22/10/2010 às 23:53 10/22, 2010 por R.Hellmann (veja o histórico de edições)

Bom kiki achei esse texto explicando tudo detalhado e bem legal, espero ter ajudado

Se me Academia fosse um pouco maior eu faria, o problema dela é o tamanho, vou dar um jeito de fazer isso, é um excelente construtor de massa, acho que ele poderia ser equiparado com os báscios.

Kiki será que tem como você me ajudar com o FB? Estou tentando montar um treino mas não sei se está ficando legal, se você puder criar um tópico explicando certas coisas, como você treina e tudo mais poderia ajudar muitos aqui.

Abraços!

Cara, valeu pelo texto, me ajudou bastante sim.

Sobre o FB, eu sigo os princípios do HST, não tem segredo: https://www.hypertrophy-specific.com/hst_index.html

Qualquer coisa me manda MP que eu, dentro do meu conhecimento, posso te ajudar.

Abraços !

De nada, Kiki o que você achou do FW, na teoria é lindo e na prática, sentiu as pernas sendo bem trabalhadas, será que o sistema cardiovascular vai ser ajudado também?

De nada, Kiki o que você achou do FW, na teoria é lindo e na prática, sentiu as pernas sendo bem trabalhadas, será que o sistema cardiovascular vai ser ajudado também?

Bom, vou ser sincero. Eu tenho um condicionamento fraco (para corrida, jogar bola, etc), então depois que fiz o FW eu estava com o coração saindo pela boca viu, o bicho pega nesse exercício.

Abraços!

Cara,antebraço deve pegar valendo aí,o resto eu ja não sei talvez ombro/trapezio e perna

afundo livre com halteres eh outro q eu recomendo pra galera experimentar