{"id":1022,"date":"2012-04-07T20:28:34","date_gmt":"2012-04-07T20:28:34","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=1022"},"modified":"2012-05-16T17:05:24","modified_gmt":"2012-05-16T17:05:24","slug":"sa-spargem-pepeni-cu-bucile","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=1022","title":{"rendered":"“S\u0103 spargem pepeni cu bucile!”"},"content":{"rendered":"

Vine vara, bine-<\/strong>\"\"<\/a>mi pare; dou\u0103 buci am \u00een dotare: cum tonifiez?<\/strong><\/p>\n

Pentru c\u0103 numai m\u00e2ine nu e…..iulie – var\u0103, mare, soare, nisip, tihn\u0103, voie bun\u0103 – \u00ee\u0163i propun s\u0103 \u00eencepem de ast\u0103zi o serie de exerci\u0163ii cardio de tonifiere a \"\"<\/a>coapselor \u015fi fesierilor,<\/strong> cu rezultate vizibile \u015fi…. palpabile p\u00e2n\u0103 la vacan\u0163a de var\u0103.<\/p>\n

Fand\u0103rile<\/strong> sub toate formele \u00eemi sunt cele mai dragi. \u015ei datorit\u0103 lor am diminuat circumferin\u0163a trohanterelor (\u015foldurilor) \u015fi a coapselor; am \u015fi tonifiat!<\/strong> 109 cm la \u015folduri aveam dup\u0103 ce l-am n\u0103scut, \u00een 2009,\u00a0 pe \u015etefan, al doil<\/strong><\/em>ea copil.<\/strong><\/em> Acum m\u0103sor 92 cm.<\/strong><\/em>\u00a0 “Mo\u015ftenesc” o conforma\u0163ie de “par\u0103”, a\u015fa \u00eenc\u00e2t obsesia mea sunt coapsele, pe care le lucrez intens. Fotografia din dreapta este f\u0103cut\u0103 cu 2 luni \u00eenainte de na\u015ftere. P\u00e2n\u0103 la soroc, am continuat…. s\u0103 acumulez \u00eenc\u0103 4 kg.<\/p>\n

La treab\u0103, va s\u0103 zic\u0103! <\/em><\/strong><\/p>\n

<\/em>1. Fandare lateral\u0103 cu mingea medicinal\u0103<\/strong><\/p>\n

1.a<\/strong> Stabilizeaz\u0103 corpul dep\u0103rt\u00e2nd picioarele, bra\u0163ele \u00eendoite pe l\u00e2ng\u0103 corp \u0163in mingea sau gantera la nivelul pieptului.\"\"<\/a><\/p>\n

1.b<\/strong> Deplaseaz\u0103-te lateral \u00eendoind un picior, cel\u0103lat r\u0103\"\"<\/a>m\u00e2ne \u00eentins \u015fi bra\u0163ele \u00eemping mingea spre \u00eenainte, la nivelul umerilor. Men\u0163ine pozi\u0163ia c\u00e2t numeri p\u00e2n\u0103 la cinci.<\/strong><\/p>\n

Important<\/strong>: expir\u0103 pe fandare,\u00a0inspir\u0103 pe revenirea \u00een pozi\u0163ia ini\u0163ial\u0103 1.a<\/strong>. Repet\u0103 de 15 ori pe fiecare picior.<\/strong><\/p>\n

<\/strong>Pentru cre\u015fterea intensit\u0103\u0163ii exerci\u0163iului, folose\u015fte o minge medicinal\u0103<\/strong> (cea din imagine are 1 kg.) sau, \u00een lipsa acesteia, o minge oarecare. E bine totu\u015fi s\u0103 ai o minge medicinal\u0103 pentru c\u0103 o vei folosi la multe exerci\u0163ii.<\/em><\/strong><\/p>\n

1.c<\/strong> Po\u0163i folosi \u015fi o ganter\u0103 de 500 gr. – 1 kg.<\/strong> (gantera din imaginea 1.c<\/strong> este de 1 kg.)Dac\u0103 pauza de sport a fost mai mare, las\u0103 greut\u0103\u0163ile pe mai t\u00e2rziu.\"\"<\/a><\/p>\n

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2<\/strong>.\u00a0Fandare lateral\u0103 cu mingea medicinal\u0103<\/strong> pe diagonal\u0103<\/strong><\/p>\n

O versiune mai solicitant\u0103 a exerci\u0163iului de mai sus const\u0103 \u00een a duce mingea pe diagonala corpului, de la nivelul um\u0103rului p\u00e2n\u0103 la nivelul gleznei opuse. Marele avantaj este c\u0103 sunt pu\u015fi la treab\u0103 \u015fi mu\u015fchii oblici (talia).\"\"<\/a><\/p>\n

2.a<\/strong> Pozi\u0163ie vertical\u0103, mingea este la nivelului um\u0103rului.<\/p>\n

2.b<\/strong> Fandare lateral\u0103, mingea urm\u0103re\u015fte diagonala corpului p\u00e2n\u0103 la nivelul gleznei opuse.\"\"<\/a><\/p>\n

15 repet\u0103ri pe fiecare picior. Nu uita s\u0103 respiri! <\/strong>\u015ei s\u0103 z\u00e2mbe\u015fti, chiar dac\u0103 nu te fotografiaz\u0103 nimeni:)! Men\u0163ine pozi\u0163ia c\u00e2t numeri p\u00e2n\u0103 la cinci.
\n<\/strong><\/p>\n

3<\/strong>. Fand\u0103ri \u00eencruci\u015fate spre fa\u0163\u0103 cu gantere<\/strong><\/p>\n

\"\"3.a<\/strong> Pozi\u0163ie vertical\u0103, picioarele dep\u0103rtate.<\/p>\n

3.b<\/strong> Pleac\u0103 \u00een fandare fa\u0163\u0103 suprapun\u00e2nd piciorul drept pest\"\"e cel st\u00e2ng – pe diagonal\u0103<\/strong>.<\/p>\n

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\u00a0<\/strong><\/p>\n

3.c<\/strong> Genunchiul drept este \u00eendoit la aproximativ 90 de grade. Coboar\u0103 nivelul bazinului, astfel \u00eenc\u00e2t, \"\"<\/strong>piciorul drept s\u0103 se sprijine pe toat\u0103 talpa (este piciorul care efectueaz\u0103 fandarea), iar piciorul st\u00e2ng se sprijin\u0103 pe v\u00e2rf. Aten\u0163ie!<\/em> Nu lovi cu genunchiul de jos. \u00cencearc\u0103 s\u0103 dep\u0103rtezi suficient de mult picioarele unul fa\u0163\u0103 de cel\u0103lalt, astfel \u00eenc\u00e2t fandarea s\u0103 fie ampl\u0103 (dar nu dureroas\u0103).<\/p>\n

<\/strong> Expir\u0103 pe fandare,\u00a0 inspir\u0103 pe revenirea \u00een pozi\u0163ie ini\u0163ial\u0103 3.a<\/strong> \u015fi preg\u0103te\u015fte fandarea cu piciorul st\u00e2ng. Total, 30 de repet\u0103ri.<\/strong> Dac\u0103 e\u015fti deja antrenat\u0103, po\u0163i folosi \u015fi gantere pentru a lucra mu\u015fchii biceps. \u00cen momentul \u00een care pleci \u00een fandare, \u00eendoaie si coatele pentru activarea bicepsului. Foarte important, coatele r\u0103m\u00e2n lipie de corp.<\/p>\n

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4. Fand\u0103ri \u00eencruci\u015fate spre spate<\/strong><\/p>\n

4.a<\/strong> Pozi\u0163ie vertical\u0103, picioarele dep\u0103rtate (vezi exerci\u0163iul 3.a<\/strong>)<\/p>\n

\"\"4.b<\/strong> Piciorul st\u00e2ng pleac\u0103 \u00een fandarea spre spate – NU drept, ci\u00a0pe diagonal\u0103<\/strong>.\"\"<\/p>\n

4.c<\/strong> \u00cen postura final\u0103, genunchiul din spate s\u0103 fie \u00eendoit la aproximativ 90 de grade.\u00a0 Controleaz\u0103 mi\u015fcarea ca s\u0103 evi\u0163i lovirea genunchilor de sol. De asemenea, po\u0163i folosi \u015fi greut\u0103\u0163i. C\u00e2\u015ftigul este dublu: \u00een acela\u015fi segment de timp, exerci\u0163iul este mai intens, sistemul cardio-vascular bine activat, bra\u0163ele lucreaz\u0103. <\/strong><\/p>\n

5. Pentru mai mult\u0103 diversitate \u015fi intensitate, alterneaza fand\u0103rile \u00eencruci\u015fate spre fa\u0163\u0103 cu\u00a0 fand\u0103rile \u00eencruci\u015fate <\/strong>spre spate. Adaug\u0103 \u015fi greut\u0103\u0163i; 30 de repet\u0103ri \u00een total. <\/strong><\/p>\n

Exerci\u0163iile de mai sus le folosesc \u00een antrenamentele mele personale, la orele de gimnastic\u0103 \u015fi chiar de Zumba Toning<\/strong>. Este o combina\u0163ie cardio-tonifiere imbatabil\u0103. Avantajul de a transpune pe muzic\u0103 latino aceste exerci\u0163ii este c\u0103 nu vei cunoa\u015fte monotonia: te distrezi, dansezi, tonifiezi.<\/p>\n

Important! Dac\u0103 ai probleme cu genunchii, e bine s\u0103 nu \u00eencerci exerci\u0163iile descrise mai sus.<\/strong><\/p>\n

Revin cu alte seturi de exerci\u0163ii pentru fesieri \u015fi coapse. A\u015ftept feed-back de la tine.<\/p>\n

Spor la treab\u0103 si apoi “s\u0103 spargem pepeni cu bucile”! Am citat-o pe Gabriela, cursanta mea cea jovial\u0103. Mai plastic de at\u00e2t nici c\u0103 se poate<\/strong>! <\/strong><\/p>\n

Dintr-un articol viitor <\/em>: o combina\u0163ie de genoflexiuni, sumo \u015fi s\u0103rituri. Very hard….<\/strong><\/p>\n

\"\"<\/a><\/strong><\/p>\n

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Vine vara, bine-mi pare; dou\u0103 buci am \u00een dotare: cum tonifiez? Pentru c\u0103 numai m\u00e2ine nu e…..iulie – var\u0103, mare, soare, nisip, tihn\u0103, voie bun\u0103 – \u00ee\u0163i propun s\u0103 \u00eencepem de ast\u0103zi o serie...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[11,4,9,1],"tags":[],"class_list":["post-1022","post","type-post","status-publish","format-standard","hentry","category-dieta","category-personal","category-sanatate","category-sport"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1022","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1022"}],"version-history":[{"count":215,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1022\/revisions"}],"predecessor-version":[{"id":1418,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1022\/revisions\/1418"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}