{"id":12012,"date":"2020-10-31T07:15:21","date_gmt":"2020-10-31T07:15:21","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=12012"},"modified":"2020-10-31T07:24:06","modified_gmt":"2020-10-31T07:24:06","slug":"nu-muschii-nu-au-memorie","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=12012","title":{"rendered":"NU. MU\u0218CHII NU AU MEMORIE!"},"content":{"rendered":"

Pandemia asta mi-a confirmat un lucru pe care l-am suspectat de la \u00eenceput ca fiind o balivern\u0103 din categoria “studiile au ar\u0103tat”.
\n\uff2e\uff35\uff0c \uff2d\uff35\u0218\uff23\uff28\uff29\uff29 \uff2e\uff35 \uff21\uff35 \uff2d\uff25\uff2d\uff2f\uff32\uff29\uff25\uff01<\/strong>
\nDup\u0103 c\u00e2teva luni \u00een care n-ai (prea) f\u0103cut sport, o iei de la cap\u0103t. Reeduci musculatur\u0103, reeduci articula\u021bii, reeduci capul s\u0103 stea focusat pe efort.<\/p>\n

Dup\u0103 c\u00e2teva luni de sedentarism:<\/strong><\/em><\/p>\n

– ai senza\u021bia c\u0103 ai sl\u0103bit, dar, de fapt, ai pierdut mas\u0103 muscular\u0103 – ceea ce e nasol pentru uzina ta consumatoare de calorii,
\n– da, pielea se las\u0103, indiferent c\u00e2t de antrenat ai fost \u00eenainte, \u00een special la femei,
\n\"\"<\/a>– da, sunt multe cazuri de rupturi de ligamente, menisc, musculare la sportivii care au re\u00eenceput abrupt antrenamentele, competi\u021biile,
\n– da, trebuie s\u0103 re\u00eenve\u021bi r\u0103bdarea de a fi cu totul \u00een antrenament,
\n– da, trebuie s\u0103 reobi\u0219nuie\u0219ti sistemul cardiovascular s\u0103 func\u021bioneze \u00een modul anduran\u021b\u0103.<\/span><\/p>\n


\nCum \u00eencepi reeducarea?<\/strong><\/em><\/span><\/p>\n


\n– cu o combina\u021bie de mi\u0219c\u0103ri de tip aerob\/anaerob,
\n– cu stretching mult la \u00eenceput \u0219i final de antrenament,
\n– lucr\u00e2nd cu greu\u021b\u0103\u021bi mici (sau greutatea propriului corp) \u0219i repet\u0103ri mai multe,
\n– mi\u0219c\u0103ri pluriarticulare altern\u00e2nd cu mi\u0219c\u0103ri de izolare, f\u0103r\u0103 \u00eenc\u0103rc\u0103tur\u0103 pe articula\u021biile cele mai supuse stresului: genunchi , umeri, zon\u0103 lombar\u0103.<\/span><\/p>\n

Cum mi-am croit antrenamentele post izolare.<\/strong><\/em><\/p>\n

\ud83d\udca5<\/span><\/span> \ud835\udcdb\ud835\udcfe\ud835\udcf7\ud835\udcf2 – antrenament picioare, cu greut\u0103\u021bi \u0219i f\u0103r\u0103, alternez cu exerci\u021bii de tip aerob de intensitate mare (jumping jacks, de ex., dar \u0219i altele).
\n\ud83d\udca5<\/span><\/span> \ud835\udcdc\ud835\udcea\ud835\udcfb\u021b\ud835\udcf2 – alergare 30 min. \u00een parc + antrenament spate.
\n\ud83d\udca5<\/span><\/span> \ud835\udcdc\ud835\udcf2\ud835\udcee\ud835\udcfb\ud835\udcec\ud835\udcfe\ud835\udcfb\ud835\udcf2 – antrenament abdomen.
\n\ud83d\udca5<\/span><\/span>\ud835\udcd9\ud835\udcf8\ud835\udcf2 – alergare 30 min. \u00een parc + antrenament umeri.
\n\ud83d\udca5<\/span><\/span>\ud835\udce5\ud835\udcf2\ud835\udcf7\ud835\udcee\ud835\udcfb\ud835\udcf2 – antrenament arte mar\u021biale + antrenament bra\u021be (biceps, triceps).
\n\ud835\udce2\u00e2\ud835\udcf6\ud835\udceb\u0103\ud835\udcfd\u0103 \u0219\ud835\udcf2 \ud835\udced\ud835\udcfe\ud835\udcf6\ud835\udcf2\ud835\udcf7\ud835\udcf2\ud835\udcec\u0103 – exerci\u021bii practice de menaj….<\/span><\/p>\n


\n\ud835\ude4d\ud835\ude5a\ud835\ude6f\ud835\ude6a\ud835\ude61\ud835\ude69\ud835\ude56\ud835\ude69\ud835\ude5a: \ud835\ude62\ud835\ude56\ud835\ude5e \ud835\ude62\ud835\ude6a\ud835\ude61\ud835\ude69\u0103 \ud835\ude62\ud835\ude64\ud835\ude57\ud835\ude5e\ud835\ude61\ud835\ude5e\ud835\ude69\ud835\ude56\ud835\ude69\ud835\ude5a \ud835\ude56\ud835\ude67\ud835\ude69\ud835\ude5e\ud835\ude58\ud835\ude6a\ud835\ude61\ud835\ude56\ud835\ude67\u0103, \ud835\ude62\ud835\ude56\ud835\ude5e \ud835\ude62\ud835\ude6a\ud835\ude61\ud835\ude69\u0103 \ud835\ude5b\ud835\ude64\ud835\ude67\ud835\ude69\u0103, \ud835\ude62\ud835\ude56\ud835\ude5e \ud835\ude62\ud835\ude6a\ud835\ude61\ud835\ude69\u0103 \ud835\ude68\ud835\ude5a\ud835\ude67\ud835\ude5a\ud835\ude63\ud835\ude5e\ud835\ude69\ud835\ude56\ud835\ude69\ud835\ude5a, \ud835\ude68\ud835\ude65\ud835\ude56\ud835\ude69\ud835\ude5a\ud835\ude61\ud835\ude5a \ud835\ude62\ud835\ude56\ud835\ude5e \ud835\ude59\ud835\ude67\ud835\ude5a\ud835\ude65\ud835\ude69, \ud835\ude65\ud835\ude5e\ud835\ude5a\ud835\ude61\ud835\ude5a\ud835\ude56 \ud835\ude62\ud835\ude56\ud835\ude5e \u00ee\ud835\ude63\ud835\ude69\ud835\ude5e\ud835\ude63\ud835\ude68\u0103, \ud835\ude5b\ud835\ude5a\ud835\ude68\ud835\ude5e\ud835\ude5a\ud835\ude67\ud835\ude5e\ud835\ude5e \ud835\ude62\ud835\ude56\ud835\ude5e \ud835\ude68\ud835\ude6a\ud835\ude68, \ud835\ude57\ud835\ude67\ud835\ude56\u021b\ud835\ude5a\ud835\ude61\ud835\ude5a \ud835\ude62\ud835\ude56\ud835\ude5e \ud835\ude5b\ud835\ude5a\ud835\ude67\ud835\ude62\ud835\ude5a, \ud835\ude56\ud835\ude57\ud835\ude59\ud835\ude64\ud835\ude62\ud835\ude5a\ud835\ude63\ud835\ude6a\ud835\ude61 \ud835\ude62\ud835\ude56\ud835\ude5e \ud835\ude68\ud835\ude5e\ud835\ude62\ud835\ude65\ud835\ude56\ud835\ude69\ud835\ude5e\ud835\ude58, \ud835\ude68\ud835\ude5a\ud835\ude58\ud835\ude67\ud835\ude5a\u021b\ud835\ude5e\ud835\ude5a \ud835\ude64\ud835\ude65\ud835\ude69\ud835\ude5e\ud835\ude62\u0103 \ud835\ude59\ud835\ude5a \ud835\ude69\ud835\ude5a\ud835\ude68\ud835\ude69\ud835\ude64\ud835\ude68\ud835\ude69\ud835\ude5a\ud835\ude67\ud835\ude64\ud835\ude63 \"\"\ud83d\ude42<\/span><\/span> (\ud835\ude65\ud835\ude64\ud835\ude56\ud835\ude69\ud835\ude5a \ud835\ude65\ud835\ude64\ud835\ude6b\ud835\ude5a\ud835\ude68\ud835\ude69\ud835\ude5a\ud835\ude68\ud835\ude58 \ud835\ude61\ud835\ude56 \ud835\ude6a\ud835\ude63 \ud835\ude62\ud835\ude64\ud835\ude62\ud835\ude5a\ud835\ude63\ud835\ude69 \ud835\ude59\ud835\ude56\ud835\ude69 \ud835\ude59\ud835\ude5a\ud835\ude68\ud835\ude65\ud835\ude67\ud835\ude5a \ud835\ude58\u00e2\ud835\ude69 \ud835\ude59\ud835\ude5a \ud835\ude5e\ud835\ude62\ud835\ude65\ud835\ude64\ud835\ude67\ud835\ude69\ud835\ude56\ud835\ude63\ud835\ude69 \ud835\ude5a\ud835\ude68\ud835\ude69\ud835\ude5a \ud835\ude69\ud835\ude5a\ud835\ude68\ud835\ude69\ud835\ude64\ud835\ude68\ud835\ude69\ud835\ude5a\ud835\ude67\ud835\ude64\ud835\ude63\ud835\ude6a\ud835\ude61 (\u0219i) \ud835\ude65\ud835\ude5a\ud835\ude63\ud835\ude69\ud835\ude67\ud835\ude6a \ud835\ude5b\ud835\ude5a\ud835\ude62\ud835\ude5a\ud835\ude5e).<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Pandemia asta mi-a confirmat un lucru pe care l-am suspectat de la \u00eenceput ca fiind o balivern\u0103 din categoria “studiile au ar\u0103tat”. \uff2e\uff35\uff0c \uff2d\uff35\u0218\uff23\uff28\uff29\uff29 \uff2e\uff35 \uff21\uff35 \uff2d\uff25\uff2d\uff2f\uff32\uff29\uff25\uff01 Dup\u0103 c\u00e2teva luni \u00een care n-ai (prea)...<\/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":[163,161,1,162],"tags":[1637,1634,1638,1636,1633,1635],"class_list":["post-12012","post","type-post","status-publish","format-standard","hentry","category-aerobic-sport","category-slabire","category-sport","category-tonifiere","tag-ce-exercitii-pentru-piele-lasata-la-femei","tag-cum-sa-reincepi-efortul-fizic","tag-cum-te-antrenezi-dupa-pandemie","tag-cum-te-antrenezi-fara-rupturi-de-ligamente","tag-muschii-nu-au-memorie","tag-riscurile-sedentarism-pentru-articulatii"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12012","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=12012"}],"version-history":[{"count":5,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12012\/revisions"}],"predecessor-version":[{"id":12019,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12012\/revisions\/12019"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12012"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12012"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12012"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}