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Dicas de Estilo
Sapateiro cápsula | 4 dicas para quem deseja montar um
Foto Capa: Ilustração por Anjelica Roselyn (Reprodução)
A montagem de um armário cápsula, seja ele de roupas ou de calçados, envolve algumas observações fundamentais. Primeiramente, deve-se levar em conta o seu estilo pessoal e suas preferências de vestuário. Segundo, você também precisa considerar as particularidades do seu dia-a-dia. Ou seja, como é o dress code exigido no seu trabalho, quais lugares você gosta de frequentar e assim por diante.
Eu, por exemplo, possuo um sapateiro cápsula formado basicamente por tênis, rasteiras, mules e apenas uma sandália de salto (de tiras e nude, para ocasiões que exigem algo mais elaborado). Não preciso dizer que ele funciona perfeitamente para mim, que possuo um estilo esportivo/despojado. Mas será que essa configuração se encaixaria no estilo de uma mulher de 40 anos, que trabalha em um ambiente corporativo e possui um estilo pessoal sofisticado e sensual? Meio difícil, né?
Por isso que é tão complicado fazer uma postagem com ‘seleções universais’. Quando se trata da montagem de um armário ou sapateiro cápsula, um guia de considerações que devem ser levadas é muito mais produtivo para você. Sendo assim, separei na postagem de hoje quatro dicas que, se bem seguidas, te ajudarão (e muito!) nessa empreitada.
Bora conferir quais são elas?
QUAL O SEU ESTILO?
Abra seu guarda-roupas, dê uma olhada rápida nas suas peças e tente identificar em quais estilos elas se encaixam. Além disso, você pode tentar montar ‘looks mentais’ com seus itens, pois esse exercício te ajudará a visualizar quais calçados não podem faltar em seu sapateiro cápsula.
QUAL O SEU DESEJO DE IMAGEM?
Sofisticada? Feminina? Despojada?
Estilo analisado, é hora de sentar e fazer uma lista de quais mensagens você deseja transmitir através da sua imagem pessoal. Depois de listadas, é só dar um pulinho aqui no blog, pois já fiz diversas postagens falando sobre os elementos visuais de cada estilo.
COMO É SEU DIA-A-DIA?
Hora de anotar as atividades que você pratica em seu cotidiano. Onde você trabalha? Qual a vestimenta exigida pela empresa? O que faz nos fins de semana? Para onde gosta de sair? Anote tudo. Quanto mais informações você compilar, mais fácil será a montagem do seu sapateiro cápsula.
QUAIS SÃO SUAS PREFERÊNCIAS PESSOAIS?
Sabe a famosa lista de prós e contras? Faça uma dessa também, enumerando tudo aquilo que você gosta e tudo aquilo que você não gosta de forma alguma em um sapato.
Considerações feitas, é hora fazer a limpa nos itens agarrados (ou inadequados) do seu armário e de listar quais modelos de sapatos faltam nele.
Lembrando que para ter um sapateiro cápsula bem-sucedido é necessário passar por essas quatro etapas que citei ali em cima. Só assim você vai conseguir uma seleção de calçados que vai suprir suas necessidades e expectativas.
E aí, meninas? Acharam as dicas fáceis de serem seguidas? Podem deixar as dúvidas de vocês nos comentários, viu? Vou adorar ler e responder!
Curtiu o conteúdo e quer ler mais? Então clique aqui e confira tudo o que já postamos até hoje no blog!
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Named after US weightlifting and powerlifting coach Glen Pendlay,
this is a superb train for building energy and muscle dimension. These three will do exactly fine if you need to
use your dumbbells to re-create workouts similar
to the seated cable row. The Pendlay Row is a variation of the bent over barbell row that makes use of a more horizontal
torso place to focus extra on the lats and less on the trapezius.
The underhand barbell row is a variation of the standard barbell row that allows for a
barely greater range of motion when the palms are facing forward.
This train requires the core, glutes and legs to stabilize the physique as you
might be lifting.
The T- bar row is just about equivalent to the weightlifting barbell row, with the primary difference being
it’s a plate weighted machine version. Nonetheless, as the weight follows a predetermined path, it minimizes the use of the stabilizing
muscular tissues. Suspension trainer rows are similar to inverted rows;
nonetheless, you don’t need a barbell or smith machine to perform them.
Suspension trainers are nice to have on hand if you’re traveling since you just want one thing to safe them to, and you’ll still
get in an excellent workout. While the bent over row is an efficient builder of back mass and density, it is not for everybody.
The bent over place of this exercise places a lot of stress on your lower
again muscle tissue. When you’re pulling a considerable amount of
weight, this can lead to ongoing again ache.
These muscle tissue are positioned within the higher back, primarily
answerable for shoulder blades’ retraction, protraction, and stabilization. You ought
to emphasize these muscles extra if you want to develop a cobra back.
Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic
Training.
The Helms Row is a bilateral dumbbell rowing exercise that’s performed with your higher chest supported on the
tip of a bench. The bent-over barbell row is an excellent t
bar row different and can be carried out utilizing either
an overhand or underhand grip. By incorporating the barbell row
into your exercise routine you possibly can successfully strengthen and develop the muscular tissues in your upper back, enhancing your general posture and higher physique energy.
Additionally, the barbell row prompts the biceps and forearm muscle tissue as secondary movers.
This exercise will work all of the muscular tissues in your back in 30–45 minutes and ship
nice outcomes. For instance, the supported chest row or the one-arm dumbbell row
will provide you with excellent results. The Yates row will too, although actions like
the seated cable row won’t work out the core in the identical means.
Efficient barbell row alternatives such because the cable row and the single-arm dumbbell row really enable for a higher vary of movement and isolation of
the back and lats. Incline dumbbell rows are a
fantastic alternative to the bent-over row, particularly concentrating on the upper again muscular tissues and selling overall back
improvement. This train is carried out on an incline bench, offering assist and stability whereas
permitting for a larger range of movement.
You in all probability won’t have the power to raise as heavy as you’ll in a barbell row, however you get the
bonus of strengthening your core. Renegade rows also
help tackle bilateral muscular imbalances and enhance
your grip strength and coordination. Renegade rows are handy,
requiring solely a pair of dumbbells to offer your back,
lats, rhomboids, and obliques a fantastic exercise.
This allows you to give attention to training your lats
and upper back muscular tissues with out fatigue within the spinal erectors forcing you to
cut the set quick. Let’s delve into the importance of resistance adjustment in seated cable rows.
For continuous muscle development, it’s essential to progressively overload your
muscle tissue, and managing the resistance is central to this precept.
The added chest assist from the T-Bar machine pad eliminates your capability to ‘cheat’ reps
by rocking the torso to create momentum. Alternatives present selection, accommodate completely different
gear availability, and can handle particular wants
like damage limitations or desire for sure actions.
A downside is that you do have to search out and go to a swimming pool
or different body of water to be able to do that exercise.
Compared to using a rowing machine, swimming is even simpler on your knees and decrease again.
Another profit is that treadmills are generally extra budget-friendly than rowing machines.
Though often barely cheaper, much like a rowing machine, the stationary bike does require a good investment.
If you may be addressing an imbalance, start along with your weaker
arm, then match the quantity of weight and number of reps with the stronger arm.
The Meadows row is a unilateral row performed with a barbell and a landmine.
It was made well-known by former IFBB pro
bodybuilder and world-renowned coach, John “Mountain Dog” Meadows.
This exercise permits you to practice onerous and heavy with out
overly fatiguing your lower back and core. Compared to
a barbell row, the inverted row is more functional and locations less pressure in your lower again. To carry out inverted rows,
the exerciser will suspend themselves going through
upwards beneath a barbell, railing or similar object slightly higher than arm’s size over the ground.
One of its major benefits is that it engages so many muscles at one time, especially the posterior chain. Having a stronger posterior chain and grip is advantageous for a selection of sports activities and activities of every day residing.
Lat pulldowns can be carried out with a variety
of cable attachments, so experiment with a couple of
different ones to see which feels finest. Not to say, the
cable offers fixed tension to the back muscular tissues,
which is nice for hypertrophy.
I have zero machines in my storage health club, but
the one machine I would buy if I ever discover one at
a good worth is a Hammer Iso Row Machine. Looking for a great DB Chest Supported Row at home
or on the highway with minimal equipment? Get your self a TRX Strap should you
don’t have one already and do some TRX Rows. Athletes I coach like to both
pull their faces to the bar or even elevate their chin up and
over the bar like a pull-up. The only draw
back to Barbell Bent Over Rows is you lose the
chest help.
The seated shut grip cable row places minimal stress
on the posterior chain while instantly targeting the muscles of the again, which makes this a great machine various to the t-bar row.
During the t-bar row, the shut impartial hand position lets you squeeze your lats as you pull the
load in course of your abdomen. This locations the physique ready to directly target several muscle tissue of the back, which improves your capacity to carry more weight.
The barbell row is a free weight compound train carried out for the
needs of training the again muscular tissues and biceps brachii in a single high-intensity closed kinetic chain movement.
In distinction, the T-bar row positions the weight directly underneath your
heart of gravity.
He has competed at a excessive level in numerous sports, including
rugby, triathlon, mountaineering, trampolining,
powerlifting, and, most lately, stand up paddleboarding.
When not lecturing, training, researching, or writing, Patrick is busy having fun with
the sunny climate of Cyprus, the place he has lived for the final 20-years.
Center trapezius and rhomboids – situated throughout and between the scapulae, the mid-traps and rhomboids
work together to retract your shoulder blades. Growing these muscles will give your upper
back thickness and could improve your posture.
Either means, you’ll begin your again exercise by targeting
the biggest muscle in your back—the lats. Even if you do not have weights, you’ll
find a way to nonetheless carry out a rowing exercise.
The resistance band row is a convenient, effective train that might be carried out on the
fitness center or at home. Inverted rows are a body weight exercise alternative that targets the back muscular tissues and improves general power without the need for equipment.
The renegade row is a bent-over row alternative focusing on the core,
higher back, and shoulders for novice or skilled bodybuilders, strength lifters, and weight trainers.
It’s critical to bring your arm again completely
to get probably the most profit from this train. It’s additionally a good suggestion to try both an overhand
and reverse grip dumbbell row.
Others, just like the supported chest dumbbell row or seated cable row,
are extra suited to beginners. The eight seated cable row alternatives that I’ve put collectively on this record produce a similar movement to the seated
cable row utilizing nothing but barbells, dumbbells, a bench and training
bands. Rack pulls are a useful deadlift variation that is an effective alternative
to barbell bent-over rows. They goal the mid and
higher back muscle tissue and improve your grip and core strength.
The lowered vary of motion reduces leg involvement and isolates your higher body.
For maximum impression out of your exercise session, incorporating T-bar rows near
the beginning of an higher physique or again routine is
advisable when power levels are excessive and muscle fatigue hasn’t set in yet.
One mistake you have to keep away from when performing the
one-arm DB bent-over row is swinging your arm
as an alternative of maintaining a sluggish and steady vary of movement.
You can vary the weight; the machine is designed to isolate your upper-back muscles.
Hold the TRX handles while maintaining a diagonal position and row
your self up to the handlebars. Moreover, strengthen your core,
so that you don’t fall back while performing the exercise.
As a outcome, lifters with decrease back issues or
weak core muscle tissue might find the T-bar row easier to carry
out than the bent-over barbell row. The chest-supported t-bar row is a superb alternative exercise because it
lets you target your lats, rear delts, and rhomboids without excessively exerting your core and spinal stabilizers.
It is type of the identical train as the traditional t-bar row,
except that it uses a particular machine with a chest pad for help.
Sure, exercises like body weight rows (inverted rows) and resistance
band rows can be accomplished with minimal tools at home.
The kneeling excessive cable row permits you to work through an analogous
vary of movement and angle as the Hammer Energy high row
machine. By doing the train in a kneeling place, you
chop out lower body momentum.
Additionally, the angled grip and neutral wrist position put much less stress on the wrists and elbows.
Beginners moving into row weightlifting should persist with the seated
cable row. It’s probably the most beginner-friendly various, and you’re least more likely to injure
your self when performing it. The one-arm dumbbell row is a bent-over row substitute specializing in the latissimus
dorsi, traps, rhomboids, and biceps for bodybuilders.
It won’t let you use as a lot weight because the bent-over row, so
it’s not one of the best for powerlifters.
Nevertheless, this is going to put lots of pressure on the neck and higher again muscles.
You could additionally use this motion as a back finisher for when the muscles have been fatigued with other,
tougher again workouts. By altering hand positions and adopting both a
large grip or narrow grip this may even work the again muscle
tissue a little in a unique way. So, if you want to handle any power imbalances or
increase muscle mass to certain parts of your back,
altering your beginning position may help you do that as it’s such a versatile
train. Muscle and recovery is a web site devoted to helping you exercise
and reach your exercise targets pain free and as efficiently as
attainable.
Supine cable reverse flys are nearly cheat-proof, making them
perfect for anybody who struggles to maintain their torso stationary.
Avoid leaning again too much and make sure your legs don’t become totally prolonged.
Your arms and back usually are not doing any of the work here,
besides stabilizing the movement. However, they also work other muscle tissue, corresponding to
the center trapezius, rhomboids, and rotator cuff muscles.
Avi Silverberg holds a Grasp of Science in Exercise Science with a analysis focus
on powerlifting training.
Despite its widespread adoption, the bent over row does current a quantity of disadvantages that have led lifters to seek out different movements.
When it involves the bent over row, an acceptable various should pull the arms
horizontally, so that the elbows find yourself behind the physique.
Try these 12 bent-over alternatives to discover the most effective workouts for
constructing the back of your dreams whereas minimizing
your threat of injury. To optimally stimulate your back
muscles for energy and muscle features while also allowing for full recovery between exercises, you need to practice your again each 3-4 days
or twice per week. In contrast, the pull-up involves vertical pulling where the elbows are
pointing straight down. Horizontal pulling is greatest for lat
thickness, whereas vertical pulling higher promotes lat width.
This motion is even more joint friendly
that the inverted row because you get to maintain your hands in a neutral place (palms facing) which is best on your shoulders.
By adjusting the bench angle or grip width, you can shift the primary focus to
the upper or decrease back muscles, offering
a well-rounded exercise. The chest-supported dumbbell row is a bent-over row different specializing in the lats,
traps, rhomboids, and biceps for beginner and intermediate lifters and athletes.
Inverted rows are greatest carried out on the smith machine, because it permits you to change
the peak of the barbell respective to your
top. One can even use suspension trainers (TRX, gymnast rings)
for the inverted rows. It is doubtless one of the largest muscular tissues in the
physique and runs by way of the mid-spine to the higher arm
bone. The lats are concerned in varied higher body movements, together with shoulder
extension, adduction, and scapular retraction, in addition to trunk rotation and pulling activities.
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