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Dicas para casaPublicado em: 04/04/2017
Eu já mostrei aqui no blog o nosso colchão. Ele é simplesmente maravilhoso e o melhor: tem pillow duplo. Isto significa que posso usar os dois lados dele, dobrando seu o tempo de vida.
Virar o colchão aumenta o tempo de vida dele, além de evitar que ele fique com marcas ou “lombadas” onde dorme a pessoa mais pesada do casal. Um colchão pode durar anos mas, fazendo o rodízio corretamente, ele dura mais ainda.
Há duas maneiras de virar o colchão, olha só:
Antes de mais nada, veja aí se o seu colchão tem pillow top dos dois lados ou apenas em um. Se tiver apenas de um lado, você só poderá virá-lo conforme o desenho 1.
Os colchões que possuem pillow duplo são um pouco mais caros porém, como falei, você dobra o tempo de vira dele. Além disto, girar a parte dos pés para a cabeça faz com que a espuma dele não se desgaste apenas em uma das partes do colchão, causando buracos.
LEIA TAMBÉM: Cama box ou comum: qual modelo escolher?
Cada empresa ou marca de colchão tem suas próprias dicas em relação à virar o colchão, antes de mais nada leia as instruções da embalagem para tirar eventuais dúvidas.
Além disto, tudo varia também do modelo de seu colchão, pois cada modelo apresenta um desgaste diferente, de acordo com o material utilizado em sua composição. Porém, não existe um consenso sobre a frequência para cada modelo.
De 15 em 15 dias, em uma das vezes que troco o lençol, eu giro a parte dos pés para a cabeça. E 1x por mês eu viro ele para baixo. Com o tempo esta frequência pode ser aumentada, mas eu prefiro continuar fazendo assim.
. Mantenha o quarto arejado, não deixe-o ficar úmido ou sem ventilação.
. Use uma capa protetora caso você costuma suar muito à noite.
. Não coloque ele no sol.
. Não se apoie nas bordas dele.
. Cuidado com as alças! Não force na hora de virar ele.
. Não deixe seu colchão no plástico.
Espero que as dicas tenham ajudados vocês. Agora me contem: de quanto em quanto tempo vocês fazem este giro no colchão?
Bjo bjo!
Fonte imagens: Freepik | Pinterest
Marissa
23/03/2025
If you might have entry to cables, you can also do a seated cable row since they are very comparable.
Since the single-arm dumbbell row is a compound motion,
perform it close to the start of a back-focused exercise.
You can also carry out this exercise with a kettlebell should
you don’t have entry to dumbbells. Fortunately there are many barbell row
alternatives you are in a position to do to build and strengthen your again. We’ve put together our definitive list of the highest 10
bent-over row options below!
These muscle tissue are located within the upper again, primarily responsible for shoulder blades’ retraction, protraction, and stabilization. You should 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 College with a Bachelor of Science in Athletic Coaching.
Finally, a fantastic t-bar row alternative will goal the muscle
tissue of the back similarly, which are the latissimus dorsi, rhomboids, trapezius, and posterior deltoids.
Moreover, a great t-bar row various will place
minimal loading on the lumbar spine. The single arm nature of the dumbbell row allows
you to target comparable musculature as the t-bar row
due to the neutral grip that is used on this exercise.
T-bar rows help you build extra thickness and depth in your again muscles.
Bent-over barbell rows are more effective at rising the width of your back.
In different words, any variation of the row is ideal, and you’ll see plenty
of them right here. We’ll embrace barbell and dumbbell-based actions, and some band and TRX based movements.
This can be a stepping-stone exercise for those who can not
perform a body weight pull-up. You can carry out it as either
a body-weight exercise, utilizing a pair of light-weight dumbbells or perhaps a resistance band.
Simply loop it over a roof joist or tree department, or tie a knot in your band and shut it
in a door. To do single-arm lat pulldowns, simply exchange your traditional bar with a
D-shaped handle. Not only can you work one side of your lats at a time, however you can also rotate your wrist as you prepare, which might help take
stress off your elbow joint and may prevent elbow pain. The primary lat pulldown is a bilateral train, which suggests it actually works
your left and proper arm on the same time.
In addition, the barbell row isn’t quite as efficient because the lat pulldown for
coaching the lats. Technically, the Yates row is more of
a barbell row variation than it’s an alternative. However, the reason I’m including it on this listing
is principally because the upright torso place implies that it’s not as hard on the spinal erectors as common bent-over rows.
This means the decrease again is going to be
involved to a higher extent than the chest-supported row.
While some folks can do bent-over rows safely, they’re an harm ready to occur for others.
The dumbbell seal row is similar to the barbell version of the exercise, except
that you are able to work all sides of the lats and traps separately from the opposite.
This stops the weaker facet from taking on and the bar from arising in an uneven method.
The dumbbell model also permits you to more carefully replicate the hand positioning
of the cable seated row exercise.
It’s just like a one-arm dumbbell row, but you’ll be standing in a lunge place somewhat than putting one knee on a bench.
Some bent-over rows options, just like the seated cable row,
are extraordinarily in style, and you’ll see lifters perform them in gyms in all
places. This is a good seated cable row alternative,
as it allows you to make the transition from free weights to isolation or machine exercises.
Dumbbell pullovers are more of a seated cable row alternative
if you are interested in isolating your lat muscular tissues.
Different muscles like your biceps, core, shoulders, and so on. won’t need to do a lot.
This seated cable row alternative is completed with one facet at a time, unilaterally.
This may help you keep away from using one arm more than the opposite which might
result in muscle imbalances. T-bar rows provide very related benefits as seated cable
rows but they will be slightly more difficult for your decrease again and erector
spinae. The major downside of replacing seated cable rows with inverted rows is that you may be not ready to make use of that a lot external
resistance.
By adjusting the bench angle or grip width, you’ll be able to shift the
main target to the upper or lower back muscular tissues, offering a well-rounded exercise.
The chest-supported dumbbell row is a bent-over row different focusing on the
lats, traps, rhomboids, and biceps for newbie and intermediate lifters and athletes.
Inverted rows are finest carried out on the smith machine, as it permits
you to change the height of the barbell respective to your peak.
One also can use suspension trainers (TRX, gymnast rings) for the inverted rows.
It is doubtless considered one of the largest muscle tissue within the physique and runs through the mid-spine to the
higher arm bone. The lats are concerned in varied higher physique actions,
together with shoulder extension, adduction, and scapular retraction, in addition to
trunk rotation and pulling activities.
Being a personal trainer with a diploma in fitness and
health promotion and background in nutrition I truly have been actively
coaching myself for over 10 years now and have been thinking
about it even longer. One factor I really have
realized over time is no matter what you would possibly be doing when it comes to coaching or exercise it at all
times leads back to one key issue and that is restoration. As A End Result Of all you want is a towel this train can be carried out wherever.
For a visual information to performing the Meadows row, here’s a helpful video from John Rusin.
Nevertheless, since you don’t should assist the weight of your head
and upper body, it’s nonetheless a lot easier on your decrease
again than the barbell row. With the inverted row, you perform a
rowing motion whereas hanging from a suspension trainer, gymnastic rings or
even a barbell supported on an influence rack.
If wide-grip pull-ups are very tough for
you, you’ll find a way to substitute this train with lat pulldowns.
The form is very similar and each workout routines work the same muscle teams.
It’s completely fantastic to go for one sort of cardio
training over one other. Plus, as rowing is low impact, it’s also slightly gentler on your joints than working.
Your again and shoulders are getting a fantastic workout here with the rowing movement, with no
help from the legs, meaning they’re working extra onerous.
When bringing the weights up, attempt to envisage holding a pencil in between your shoulder blades at the prime of the motion; that’s how
carefully pinned they need to be. This train isn’t taking half in favourites – it
is a crowd-pleaser for lifters of all stripes.
Regulate the weight dial to dial up or down the depth,
and also you’re in enterprise. Seated and strapped into this beast, you are gifted with a stability increase,
letting those stabilizer muscles off the hook a bit.
Start your journey with inverted rows by adopting an overhand grip that
exceeds the width of your shoulders slightly. This positioning
could additionally be tailored to fit each individual’s distinctive consolation and strength capacities.
One of the advantages of inverted rows is that they permit you to mimic the movement pattern of the bent-over row
whereas lowering the stress on your lower back.
By adjusting the angle of your physique and grip
place, you can goal different areas of your again, including the upper and decrease regions.
Since you don’t need to make use of your lower
back and hamstrings to stabilize your self, the incline dumbbell row different
lets you isolate your again muscles more and forestall decrease back ache.
Many new lifters find body rows simpler to perform than pull-ups,
making it the proper back train and various to the bent-over row for house exercises.
You can use outdoor health club gear – corresponding to a
tricep dip stand – and even the ladder bars in an average children’s playground.
As such, you don’t have to fret about balancing the load or coordinating your actions.
Because of this, most exercisers will have the power
to use heavier weights which may be very useful for muscle energy and hypertrophy.
The medial or aspect deltoid, located on the skin of your shoulders, provides your upper physique its width.
If rowing workouts have a downside, it is that they place a lot of stress on your lower back.
Utilizing one dumbbell means you have an arm
free to help your upper body. Bent-over rows, done with a barbell, dumbbells, or
a resistance band, are all good in your lats, however you should also
take care not to spherical your again as doing so may
cause damage. Rowing is a wonderful way to construct muscle and burn calories, making rowing machines a particularly popular piece of kit.
However, when you don’t have entry to a minimal of one, it may be troublesome to know tips
on how to get the identical benefits from other exercises.
When concentrating on this region of the again, the lats typically respond
better to vertical pulling exercises such because
the lat pulldown. Pull ups are a difficult compound exercise that’s primarily going to work the muscular tissues
of your upper again; particularly, the lats serving to you to build a
wider again. Aside from activating your mid-back muscular tissues, this efficient
train will also work your glutes and enhance shoulder and core stability.
The Gorilla row is a great muscle building exercise that’s
going to activate pretty much your whole upper
again muscular tissues as nicely as your biceps and posterior deltoids utilizing just a pair of kettlebells.
Hold your shoulders pulled down and back all through the exercise to keep away from partaking your traps and rhomboids.
Actively retracting your shoulder blades protects your shoulder joint
and ensures you goal the right muscle teams. Weighted rowing variations just like
the unilateral dumbbell bent-over row construct a stronger back.
So the higher and center back would be the true limiting factor for this train in comparability with your
lower again, core, or forearms. As they squeeze their lats, the handles must be pulled towards the shoulders by bending the elbows towards the
sides of the torso. Named after long-time Mr. Olympia legend Dorian Yates, the
Yates row is simply as distinct amongst its friends because of its extra vertical torso orientation and traditionally underhand grip.
In addition, the bent over row is characterized by
a wider than shoulder-width pronated hand orientation, of which isn’t the most effective for recruitment of the biceps brachii.
I’m personally an enormous fan of unilateral workout routines, however
it might not be proper to incorporate one in its place for a bilateral movement.
Individuals who lack shoulder mobility may even struggle to get a full range of movement
on this exercise. Pay Attention to your body and experiment with a spread of workouts to search out your personal list of best movements.
Often occasions I see athletes place their off-hand too close to their knee
on the bench and/or place their grounded foot too close to the bench.
This leads to them being too cramped, making it tough to realize proper positioning.
No Matter the reason, when you need some Bent Over Barbell Row alternate options, you’re
in the best place. Enhance your workout routines with useful
suggestions and tips to raise your health recreation.
Renegade Rows are an efficient way to incorporate some core coaching to associate with your
Dumbbell Row. So, whereas the chest isn’t supported as with a Chest Supported Row,
the core may be very actively involved which can help enhance low back well being in most lifters.
TRX Rows, or Ring Rows if you have a set of health club rings, are
similar to Inverted Rows. It’s primarily a bodyweight
train the place you can increase or lower the difficulty of the
train by changing the angle at which you work.
Stay up to date with the newest insights, specialists tips, and confirmed methods to enhance your powerlifting performance and elevate
your power coaching journey.
In pursuit of crafting the final word bent over row
approach and attaining formidable upper body power,
barbell bent over rows take center stage alongside complementary
actions similar to pull ups. It’s not just brute power that bent over rows bestow
upon their practitioners. By supporting muscles essential for
backbone alignment and shoulder retraction, these workout routines contribute in path of standing upright extra naturally.
They provide increased vitality expenditure that is useful for weight control while
concurrently strengthening. Having a stable back exercise like the barbell
row in your exercise routine is essential, however having options up your sleeve may help make
your exercise even higher.
The banded row doesn’t utilize a really high absolute load or instantly place strain on the posterior chain. Because of this, the banded row isn’t very fatiguing, which might permit
you to take this exercise to failure multiple occasions all through
the week. This train solely requires a resistance band which allows you to take this health club on the street, to a hotel,
or just train at residence. In a t-bar row, one finish of the bar goes to be fastened to the bottom by landmine.
This will allow for a linear bar path which will decrease the technical requirements of the exercise.
The TRX Excessive Row will assist construct a thick again and develop shoulder
stabilizers and decrease again muscle tissue. This exercise does a better job of simulating the angle of the Hammer Power excessive row than barbell workout routines.
The standing high cable row moves your arms by way of an identical motion angle as the Hammer Strength excessive
row.
The Pendlay row is slightly just like the standard barbell row however with a
stricter method needed to pull it off. The row additionally engages the rhomboids,
trapezius, and rear deltoids, which play a major function in retracting and stabilizing the shoulder blades.
If you struggle with your balance, house your ft out wider
for a more steady base. Shield your spine by preserving your gaze straight down between your hands and your chin tucked barely.
The slower, extra managed lifting pace makes the regular barbell row higher suited
to folks wanting a bigger, more muscular again. The inverted row
is often accomplished with a suspension coach or gymnastic rings.
References:
Reginald
22/03/2025
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References:
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Renata Wentz
03/03/2021
olá! não saberia te dizer, mas acredito q o pillow ajuda a aumentar o tempo de vida do colchão sim… mas se ficou mais confortável, continue.
Elisangela Paiva
28/02/2021
Meu colchão tem três meses de uso, não adaptei com o pillow, me deu muita dor nas costas, virei do outro lado onde não tem pillow, foi uma maravilha, não tive mais dores nas costas.
Posso continuar usando do lado que não tem pillow, isso vai diminuir a vida útil do colchão, qual o dano vai causar?
Cama box ou comum: qual modelo escolher? | Vida de Louca de Casada
03/09/2018
[…] confere na imagem: Quer mais dicas sobre colchão? Tem estes posts aqui que podem te interessar: Como e quando virar o colchão Colchão Dakota: nossa compra e […]
Itens indispensáveis para seu 1º lar | Vida de Louca de Casada
23/08/2018
[…] Não é necessário. Apenas um colchão e já está ótimo! Estamos falando de “itens indispensáveis”, né? Então também […]
admin
09/07/2018
oi Malu! Só é possível virar de cabeça para baixo se seu colchão tiver pillow top dos 2 lados. O meu, no caso, tem. Caso contrário, só é possível girá-lo mesmo.
Malu Ribeiro
03/07/2018
Mesmo com o Pillow Top você vira ele ao contrário? (para baixo).
admin
05/04/2017
que bom que gostou, bjoss
admin
05/04/2017
heheh verdade, colchão precisa de atenção especial ne 😉 bjoss
Lilian Reis
05/04/2017
Obrigada pelas dicas!
Manuela Lopes
04/04/2017
Nossa, que genial a ideia da etiquetinha! Meu colchão tá uma miséria, faz tempo que preciso trocar e vou "empurrando com a barriga"… amei as dicas! 😉
Bjo, Rê!
Manu
http://www.simplichique.com.br