Dados da OMS mostram que o Brasil é o campeão mundial de pessoas ansiosas. Neurocientista mostra os fatores que levaram o país a ostentar esta preocupante marca.
Por: Fabiano de Abreu
O Brasil é o grande campeão do mundo. De futebol? De vôlei? Nada disso. O país ostenta um título nada agradável: O de maior número de pessoas ansiosas no planeta. Os números foram alcançados em um estudo realizado em 2019, quando a Organização Mundial da Saúde revelou que 18,6 milhões de brasileiros estão sofrendo com problemas neste sentido.
E o índice pode ser ainda maior, pois os dados foram levantados antes da pandemia do coronavírus. Além disso, os pesquisadores avaliaram que 3,6% dos homens brasileiros apresentam o problema, enquanto no caso das mulheres o número alcança 7,7%.
Autor de artigo científico sobre o assunto, o PhD, neurocientista, psicanalista e biólogo Fabiano de Abreu acredita que “estarmos vivendo um coletivo de transtornos de personalidades dramáticas é devido a sintomas de perturbações que tem como precursor a ansiedade. O conceito foi aprovado pelo comitê científico e publicado; o estudo visa chamar a atenção do que venho tentando alertar desde antes da pandemia, sobre os riscos da ansiedade fora da homeostase e a necessidade de nos mobilizarmos para cuidar da saúde mental de todos”.
O problema, lembra Fabiano, é que na maioria das vezes, quem sofre desses transtornos não reconhece isso e não gosta nem de ouvir falar em saúde mental. Isso acontece porque há um mix de sintomas como: negacionismo, inveja, negação, pensar ter razão mesmo sem base de conhecimento, raiva, ignorância, falta de empatia, falsa sensação de poder, entre outros que resultam em um ciclo que prejudicam na inteligência, memória, atenção, fadiga, oscilações emocionais, entre outros sintomas”.
Mas por que isso acontece? Segundo o neurocientista, “o córtex pré-frontal, região da inteligência lógica e tomada de decisões se conecta ao sistema límbico, região das emoções e quando essa última região encontra-se em disfunção devido às perturbações derivadas da ansiedade, esta conexão entre as regiões encontra-se prejudicada, prejudicando também na inteligência e no comportamento”.
Além disso, Fabiano lembra que a palavra ansiedade assume dois significados, o que pode ajudar a compreender melhor a dimensão deste problema. “Um sentido é o de pendência; existe para que possamos buscar uma solução como mecanismo de defesa derivado do instinto de sobrevivência. O outro diz respeito aos pensamentos negativos; isso ocorre pois ela busca na amígdala cerebral as soluções, o que faz total sentido, já que precisamos lembrar de situações negativas para não passarmos por aquilo novamente, ou uma nova vez e para que nos dê opções de melhores saídas. Por isso memorizamos melhor na emoção, o impacto reforça engramas de memória para que possamos logo encontrar a solução para melhor sobrevivermos”.
Quando se fala neste transtorno mental, uma das palavras mais mencionadas é a dopamina. Segundo o neurocientista, ela significa recompensa: “Neurotransmissores como dopamina, serotonina, melatonina, adrenalina, entre outros, funcionam como mediadores de humor, trazendo sentimentos de recompensa, felicidade, euforia, satisfação e o organismo busca através da ansiedade um meio de liberá-los em maior quantidade para que possamos seguir adiante e resolver os pensamentos negativos e também novas conquistas para evoluirmos como meio de sobrevivência”.
Fabiano cita as 10 principais razões que levaram o Brasil a conquistar este “título”:
1 – Violência – “Há muita violência e o nosso cérebro entende, mesmo inconsciente, que estamos em risco de vida. Este é o grande ativador da ansiedade. Estamos sempre alertas para o que pode acontecer na rua ou dentro de casa. Sociedades mais pacíficas com baixo índice de violência são menos ansiosas, mesmo as mais pobres”.
2 – Pandemia – “Por mais que há quem negue o vírus, saber que ele existe e o risco de contraído aciona a ansiedade”.
3 – Confinamento – “Mudar a rotina gera pendência, que por sua vez é a ansiedade. Sentimos falta, mesmo que inconsciente, daqueles hábitos cujos neurônios estavam adaptados e já havia criado a plasticidade sobre esses hábitos. Sua mudança eleva bastante a ansiedade”.
4 – Internet – “Buscamos nas redes sociais uma maneira de liberar neurotransmissores da felicidade, conquista e recompensa, mas também encontramos uma atmosfera negativa e ambos os fatores elevam a ansiedade. A produção constante de dopamina leva ao vício para mais liberação, aumentando assim a ansiedade para que libere mais deste neurotransmissor”.
5 – Política – “Todos os acontecimentos levam ao receio, que aumenta a ansiedade sob as expectativas. Fora a atmosfera de revolta que eleva o estresse e por sua vez uma disfunção devido a ativação de hormônios que combatem o estresse. A ansiedade constante também leva ao aumento da produção do cortisol que por sua vez afeta o sistema imunológico. O Brasil por ser o povo mais ansioso, logo é o que tem a imunidade mais afetada, uma das razões para o maior número de mortes por Covid-19”.
6 – Diferença social – “Vivemos em uma sociedade que almeja riqueza e está culturalmente projetada em telenovelas e na rede social. Esta necessidade causa pendência que aumenta a ansiedade e eleva a competição. Não conseguir o que almeja também aumenta a ansiedade, como expliquei, está vinculada a pendência”.
7 – Problemas na Educação – “Quanto mais conhecimento, mais opções de escolha para melhores saídas. Com o nível educacional baixo, não só há problemas de fortalecimento neuronal na região da inteligência mediante a plasticidade cerebral, como também menor uso da inteligência emocional para controlar a emoção. A leitura é crucial para que a neuroplasticidade reforce a região da inteligência lógica que orquestra as demais inteligências”.
8 – Uma sociedade em casa – “Devido a tecnologia e a grande concentração de pessoas nas grandes cidades, hábitos que sofrem também a influência da violência como ficar maior tempo em casa, eleva a ansiedade. Isso também ocorre pois temos uma memória genética, determinada por milhares de anos de evolução, nela está impressa a necessidade de interação humana, vínculo com a natureza, deslocamento e metas realmente eficientes. Essa falta que eu chamo de falha proporcionada ao código genético, causa uma pendência inconsciente e esta, por sua vez, eleva a ansiedade. Tenho isso mais detalhado em um dos meus artigos científicos”.
9 – Educação infantil – “Devido a este cotidiano atribulado, onde no Brasil tem que se trabalhar mais para conseguir pagar altos impostos e manter uma “boa qualidade de vida” em condomínios, deixamos de dar mais atenção às crianças e passamos fornecer equipamentos eletrônicos para que elas pudessem se distrair, causando assim perturbações relacionadas a ansiedade como TOC, TDAH, entre outros transtornos infantis. Essa geração cresce e torna-se mais ansiosa que a geração anterior. Inclusive, tenho publicado em um artigo de 2018 comprovações de que a internet está deixando as crianças menos inteligentes que no passado. Atividades lúdicas para a psicomotricidade, atenção às crianças, satisfazer a criança na sua fase de curiosidade, criando assim uma personalidade curiosa que buscará cada vez mais conhecimento, são fatores cruciais para uma geração futura”.
10 – Economia – “A economia é um dos fatores mais importantes para a qualidade da saúde mental, com contas pagas, estamos livres e o receio de não conseguir pagar uma conta eleva a ansiedade para que possamos buscar logo uma solução e não sofrer consequências da falta de dinheiro”.
This complete guide will tell you about one of the best pulley system workouts and the way to
use them effectively. Anchor it to something high, like a pullup bar and do that D2 Flexion Crossover, which supplies constant tension all through the motion. As An Alternative,
you should open your chest up by getting your elbows out to the facet and allow them to ride up.
The arms are following the identical angle and path of
movement that we’ve been shooting for all along.
The extra inner rotation of the arms in the course of
the exercise helps to create a extra full chest contraction at the top of every rep.
Complete all reps and units of every train earlier
than movingon to the subsequent.
This places extra strain on your pectoral muscles in comparability with a regular bench press but will lead to greater gains.
Sure, a cable machine offers constant tension all through the exercises,
which is in a position to help you to construct lean muscle
extra rapidly. That’s why a few of the best chest workout routines are carried out
utilizing cables. This train is not about vertical movement, and it is necessary
to solely press ahead.
The body and the opposite leg have to be straight, providing
a sturdy platform to move the burden. “A proper cool-down can help to stop excessive soreness and put together the physique for the following coaching session”, Powell stated.
“The goal of a cool-down is to return to your resting heart rate and to allow your muscles to loosen up and recuperate post-workout”, Powell
mentioned. “If one thing would not feel right or is inflicting you ache, do not push through”, Powell
mentioned. If essential, you can all the time replace the train with a movement that works
higher for you.
Cables also enable for a higher range of motion and could be adjusted to
hit the deltoid muscular tissues from various angles.
Cables give you some unique benefits including fixed
rigidity and a greater vary of movement. In cable shoulder workout routines, that is
when you’re doing the urgent or lifting movement.
Let’s first take a closer take a look at the
shoulder muscle.Then I’ll undergo a whole record of one of the best
cable shoulder workout routines you could begin utilizing in your workout today.
When you are using a cable, you’re working in opposition to
the resistance of the machine from the second the weight lifts off the stack until it returns to it.
This is completely different from free weights, the place the resistance is decided by gravity.
Twisting chest workouts supply vital benefits for constructing an entire physique.
They improve muscle fibre activation, improve joint stability, and contribute to better total muscular
development. Both Gardner and Ezechibueze
recommended a total of 4 chest workouts.
Secondly, chest workouts at home save money and time on membership fees and gear purchases.
Thirdly, a chest exercise at home successfully develops and strengthens
the chest muscles, enhancing higher body energy and aesthetics.
Constant coaching leads to increased muscle definition and
improved general bodily health. Fourthly, partaking in chest
workout routines at residence helps improve useful motion patterns and posture.
Strengthening the chest muscle tissue contributes to better upper body stability, posture,
and the flexibility to perform day by day actions with ease.
He spends his free time on the gym, on his surfboard or staying up late watching sports
activities in incompatible time zones. Monitor calories burned during activities and monitor your fitness targets.
Bear In Mind, prioritizing security and technique is crucial for optimum results.
Collectively, we are ready to ensure that your
exercise journey is both effective and pleasant.
Understanding how to progress by way of exercises is essential for continual chest
growth. Now let’s lay out pattern exercise routines tailored to each fitness
stage using cable exercises to maximize chest gains.
To maximize your cable pec exercises, benefit from the adaptability offered by the cable machine.
Regulate the burden and positioning to go properly with your energy and comfort levels.
Tailoring the settings will optimize muscle engagement and permit for gradual development as you build energy and endurance.
Regular push-ups are powerful compound movements that fortify not simply the pectoral muscular tissues but
additionally interact scapula protraction and humerus
stability while boosting overall higher body strength.
With only a pair of dumbbells, you could make your chest area broader and more developed.
The reverse grip dumbbell press is carried
out by lying on a flat bench holding dumbbells over your chest with an underhand/ reverse grip.
If you’re in search of an easy inner chest dumbbell train to
add to your routine, a dumbbell squeeze press is a
superb staple workout to get you started. The dumbbell bench
Press adds the extra range of movement at the high for a complete Chest growth.
Furthermore, Dumbbells demand higher coordination, forcing the stabilizing muscles to assist
as nicely. The benefit of using dumbbells for chest exercises
is that they can work on all sides of the chest separately, which helps to repair
muscle imbalances.
As A End Result Of of the upward-slanting angle, you emphasize the higher
a part of your chest, helping to construct higher total definition and power for this important and
sometimes under-utilized muscle. At the pinnacle of the push, it’s straightforward
to lock out your elbows and let the burden relaxation momentarily in your skeletal
construction. Once More, you get a miniature “break”
between the two phases of the train.
Additionally, push-ups may be modified and adapted to completely different health ranges, permitting
for progression as you turn into stronger. Dumbbell flyes are an isolation chest train performed on a bench with dumbbells.
You perform dumbbell flyes by mendacity on the bench together with your arms prolonged and palms
dealing with one another. With a slight bend
in your elbows, you decrease the dumbbells out to the edges in a large arc, focusing
on the chest muscle tissue, particularly the outer portion. Dumbbell flyes
enhance the aesthetic look of the upper physique by specializing in the
outer chest. Dumbbell flyes enable for a higher range of movement compared to different chest exercises.
This extended range of movement absolutely stretches the chest
muscular tissues, selling higher muscle flexibility and potential features in muscle
measurement.
This exercise makes it easy to get your arms involved greater than you want to.
Make certain you keep a slight bend in your elbows to
offer fixed rigidity to your pecs. The entire movement supplies constant rigidity in your
pectorals, and they’re an effective way to construct a large chest.
First, start with lighter weights to get accustomed to the movement and steadily improve the resistance as your power improves.
Moreover, take notice of your form, preserving your again straight
and interesting your core for stability. Finally, consult
with a healthcare professional or health professional before trying Svend press when you have any pre-existing shoulder or chest accidents.
With proper approach and precautions, Svend press could be an efficient addition to your chest exercise routine.
Elevate your chest workout with the Cable Standing
Chest Press, a dynamic exercise that targets the pectoral muscular tissues while participating the shoulders and triceps.
Start by setting the cable machine at chest height, attaching the handles to the cables.
Stand with ft shoulder-width aside, sustaining a slight bend in your knees for stability.
Cable workout routines are an efficient way to interact all portions of the pectoralis major muscle.
This provides larger overall activation than conventional free
weight workouts like bench presses or push-ups, which may lead to extra significant hypertrophy and strength gains
over time. Cable chest workout routines are highly efficient in targeting specific muscle
tissue within the chest. Due to the constant tension supplied
by cable machines, these workouts can isolate and
activate focused muscle teams extra effectively than conventional chest exercises.
For example, in the course of the cable crossover exercise, you experience constant
tension on your pectoralis major as you pull the cables towards the center of
your body. Additionally, the ability to adjust the burden and resistance
permits for a customizable workout that may be progressed as your power increases.
The resistance on the cable could be working to tug your arm and your complete body
in the direction of the origin of the cable. There are a
lot of advantages to using cables over free weights and body weight.
Although it’s not as widespread to immediately target it in chest cable exercises, the
pectoralis minor could be indirectly engaged via exercises that involve shoulder stabilization. One sure-fire
method to develop your chest muscles and increase your higher physique energy is
to easily get stronger in the bench press. The
barbell bench press is a traditional chest train that is in style in all weight-lifting circles.
They are additionally faster and simpler to arrange and alter,
saving youtime from adjusting plates on a barbell.
This exercise allows you to adjust your deal with height
and the incline of your bench. The larger the incline, the extra pressure is exerted on your higher
chest muscle tissue.
Under are seven of the best chest-building variations and options to the barbell bench press.
If you’re feeling like you’re ready for
somewhat bit extra and even have some expertise
with cable workouts, the intermediate workout provides a
balanced mix of compound and isolation actions. Start with workouts like the Standing Cable Chest Press and Seated Cable Chest Press to target your
chest muscles whereas sustaining stability. Pause briefly, then squeeze your chest muscles to convey your arms again collectively over your chest.
Correcting posture and sustaining a controlled movement throughout
the exercise ensures that you’re maximizing the benefits without compromising
security. Low to excessive cable flys are a dynamic
chest train that targets the muscle fibers from numerous
angles, selling balanced muscle development throughout the chest.
By beginning these flyes in a decrease place and finishing in an upward motion, you engage different parts of your
chest muscular tissues. This multi-directional approach can help improve muscle definition and
overall energy in the chest area because it
recruits each the higher and decrease pectoral muscular tissues.
Cable workout routines also can help to enhance overall strength and health
by recruiting the shoulder, triceps, and core muscle tissue
during the movements. If you are looking to see vital strength positive
aspects in your chest and improve your overall physical health, consider incorporating cable chest exercises into your workout routine.
Pushing away from the bottom allows you to lift more weight, with a unique twist from the cable variant.
Alternatively, you would possibly give the chest its personal devoted exercise session. The good
way to mix your muscle teams is to learn the three day exercise cut up on how to train effectively and plan your workout
schedule.
Most individuals wish to focus more on the upper third of their chests than the lower third, but dip away if you want to increase your pec bottoms.
A chest routine with incline presses, dips, and cable crossovers would effectively work all pec areas.
There are three safety precautions you have to take earlier than making an attempt hammer presses.
This not only improves the efficiency of your chest exercise, however reduces the chance of accidents.
Second, start with a manageable weight and progressively improve as you gain power and confidence.
Higher chest workout routines target the clavicular portion of the pectoralis major,
bringing a couple of well-rounded and fuller look to your pecs.
These movements are essential for athletes and bodybuilders in search of symmetry and strength in their upper our bodies.
Look no additional, because on this article, we are going to explore 6 effective upper chest cable workouts that may allow
you to obtain your objectives. As an authorized private coach with years of
experience in power training and conditioning, I understand the significance
of focusing on particular muscle groups to maximise results.
In Contrast To traditional urgent movements, cable crossovers permit for steady
tension throughout the whole vary of movement, providing a
singular stimulus for muscle progress. The versatility of this exercise also allows you to regulate the pulley top to focus on totally different areas of the
chest, making it an all-in-one resolution for complete chest coaching.
A push-up examine demonstrated that you just
maintain 69% of your weight in the up position and 75% in the down position.
This movement targets the upper chest area, serving to to reinforce muscle stability and stability while selling elevated
vary of movement for improved muscle activation. Carry Out the cable low fly to focus on the lower portion of your chest
muscular tissues. Stand in front of a cable machine with the
cables set at their lowest position. Grasp the handles
and take a step forward, maintaining a slight bend in your elbows.
To carry out the cable incline bench press, sit on an incline
bench and grasp the cable handles with an overhand grip.
Whereas cable crossovers are an efficient chest-building exercise, performing them incorrectly can hinder your progress and improve
the danger of damage. Understanding the common mistakes ensures you execute the movement safely
and maximize your outcomes.
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