{"id":11698,"date":"2019-02-26T07:41:06","date_gmt":"2019-02-26T07:41:06","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=11698"},"modified":"2019-02-26T13:01:55","modified_gmt":"2019-02-26T13:01:55","slug":"5-erori-de-antrenament-de-evitat-i","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=11698","title":{"rendered":"5 erori de antrenament de evitat (I)"},"content":{"rendered":"

E bine s\u0103 te \u00eenc\u0103lze\u0219ti sau s\u0103 faci stretching \u00eenainte de sport? E bine s\u0103 faci jogging pe stomacul gol? E bine s\u0103 te antrenezi c\u00e2nd ai febr\u0103 muscular\u0103 puternic\u0103, \u00eentinderi de ligamente sau contracturi? E bine s\u0103 \u00ee\u021bi antrenezi o singur\u0103 grup\u0103 muscular\u0103? Fie c\u0103 e\u0219ti \u00eencep\u0103tor \u00een ale sportului sau deja consacrat,  e util s\u0103 trecem \u00een revist\u0103 cele mai frecvente erori \u00een sala de sport sau pe pista de alergare.<\/p>\n

    \n
  1. S\u0103 lucrezi o singur\u0103 zon\u0103 sau o singur\u0103 grup\u0103 muscular\u0103 \"\"<\/a><\/strong><\/li>\n<\/ol>\n

    Multe cursante \u00eemi spuneau: \u201dvreau s\u0103 sl\u0103besc \u00een zona abdomenului\u201d sau \u201dvreau s\u0103-mi sub\u021biez coapsele\u201d, sau \u201dvreau s\u0103 nu-mi mai at\u00e2rne partea posterioar\u0103 a bra\u021belor\u201d. S\u0103 vrei s\u0103 sl\u0103be\u0219ti sau s\u0103 tonifiezi anumite zone, izol\u00e2ndu-le, e practic imposibil. Ca s\u0103 lucrezi un singur mu\u0219chi, ai nevoie de al\u021bii pentru sus\u021binerea mi\u0219c\u0103rii, tot a\u0219a cum sl\u0103birea nu se face localizat. Nu e ca \u0219i cum ai ap\u0103sa pe un buton \u0219i mu\u0219chiul respectiv ar ac\u021biona independent sau ca \u0219i cum ai decupa dintr-un desen elementul care te intereseaz\u0103. Prive\u0219te-\u021bi corpul ca un \u00eentreg \u0219i f\u0103-l s\u0103 func\u021bioneze ca atare.<\/p>\n

    2. M\u0103 recompensez pentru munca la sal\u0103<\/strong><\/p>\n

    \u201dAzi am tras tare la sal\u0103, merit \u0219i eu o gogo\u0219ic\u0103 sau m\u0103car un croissant\u201d. Gogo\u0219ica, sucul sau paharul de alcool dup\u0103 o \u0219edin\u021b\u0103 bun\u0103 de sport anuleaz\u0103 toate efectele bune ale acestuia, mai ales dac\u0103 ceea ce urm\u0103re\u0219ti este sculptarea siluetei. Efectele unei por\u021bii de recompens\u0103 nu se neantizeaz\u0103 \u00een siajul efortului pe care l-ai depus la sal\u0103. Se contabilizeaz\u0103. \u00cen afara sportivilor de performan\u021b\u0103, al c\u0103ror metabolism func\u021bioneaz\u0103 la tura\u021bie maxim\u0103, to\u021bi ceilal\u021bi care fac sport de \u00eentre\u021binere sau de pl\u0103cere au un metabolism diferit.<\/p>\n

    3. Reluarea prematur\u0103 a sportului dup\u0103 o contractur\u0103 puternic\u0103, \u00eentindere de ligamente, r\u0103nire etc. <\/strong><\/p>\n

    Cred c\u0103 sunt pu\u021bini cei care nu-au suferit, \u00een urma unor antrenamente, contracturi puternice sau \u00eentinderi de ligamente. Atunci c\u00e2nd asta se \u00eent\u00e2mpl\u0103, e bine s\u0103 a\u0219tepta\u021bi p\u00e2n\u0103 ce afec\u021biunea se remite complet, astfel risca\u021bi agravarea acesteia. Aceasta se \u00eent\u00e2mpl\u0103 \u00eendeosebi c\u00e2nd, dup\u0103 o perioad\u0103 mare de repaus, v\u0103 arunca\u021bi, curajo\u0219i \u0219i incon\u0219tien\u021bi, asupra sportului sau \u00een cazul oboselii sau supraantrenamentului. Dup\u0103 remiterea afec\u021biunii, relua\u021bi activitatea sportiv\u0103 la un nivel redus \u0219i progresiv.<\/p>\n

    \"\"<\/a>4. Antrenamente repetitive<\/strong><\/p>\n

    S\u0103 faci acela\u0219i antrenament zi de zi, s\u0103pt\u0103m\u00e2n\u0103 de s\u0103pt\u0103m\u00e2n\u0103, lun\u0103 de lun\u0103, \u00ee\u021bi va stopa evolu\u021bia sportiv\u0103, corporal\u0103, iar rezultatele vor \u00eent\u00e2rzia s\u0103 apar\u0103. Corpul se va obi\u0219nui repede cu tensiunea la care \u00eel supune\u021bi, iar asta \u00eel va determina s\u0103 intre \u00een modul econom. Corpul are nevoie de \u201d\u0219ocuri\u201d, \u00eentocmai ca un adversar de box pe care \u00eel faci K.O., \u021bin\u00e2ndu-l \u00een pumni. Lucra\u021bi exerci\u021bii diferite, combina\u021bii diferite, \u00eencerca\u021bi unghiuri diferite, jongla\u021bi cu intensit\u0103\u021bile, cu num\u0103rul de kilograme etc. V\u0103d \u00een fiecare zi la sala de sport oameni f\u0103c\u00e2nd acelea\u0219i \u0219i acelea\u0219i exerci\u021bii, iar corpul lor arat\u0103 asta de departe. \u00cen 2-3 ani de zile nu fac niciun progres.<\/p>\n

    5. Oprirea consumului glucidelor<\/strong><\/p>\n

    \"\"<\/a>Glucidele sau carbohidra\u021bii (p\u00e2ine, cereale, leguminoase, paste, fructe, legume) sunt principala noastr\u0103 surs\u0103 de energie. E intrat\u0103 \u00een \u201dcredin\u021ba popular\u0103\u201d (poate din pricina faimei de care se bucur\u0103 dieta ketogenic\u0103) c\u0103 stoparea carbohidra\u021bilor determin\u0103 o sl\u0103bire rapid\u0103. \u00cent\u00e2i de toate, ocolirea unei grupe alimentare poate duce la caren\u021be grave. Iar cei care fac sport \u0219i scot aproape total carbohidra\u021bii,  se vor sim\u021bi obosi\u021bi, ame\u021biti, f\u0103r\u0103 vigoare, f\u0103r\u0103 chef, iar asta \u00eei va \u00eempiedica s\u0103 fac\u0103 antenamente la un nivel bun. Reducerea carbohidra\u021bilor, da (dar \u0219i aici trebuie avut\u0103 mult\u0103 grij\u0103 \u0219i, mai ales, ce carbohidra\u021bi diminu\u0103m), oprirea consumului, NU. <\/p>\n","protected":false},"excerpt":{"rendered":"

    E bine s\u0103 te \u00eenc\u0103lze\u0219ti sau s\u0103 faci stretching \u00eenainte de sport? E bine s\u0103 faci jogging pe stomacul gol? E bine s\u0103 te antrenezi c\u00e2nd ai febr\u0103 muscular\u0103 puternic\u0103, \u00eentinderi de ligamente sau...<\/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":[11,1],"tags":[1563,1562],"class_list":["post-11698","post","type-post","status-publish","format-standard","hentry","category-dieta","category-sport","tag-de-ce-nu-slabesc-fac-sport","tag-erori-in-antrenamente"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/11698","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=11698"}],"version-history":[{"count":12,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/11698\/revisions"}],"predecessor-version":[{"id":11711,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/11698\/revisions\/11711"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}