{"id":12072,"date":"2020-11-21T13:58:18","date_gmt":"2020-11-21T13:58:18","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=12072"},"modified":"2020-11-22T06:59:58","modified_gmt":"2020-11-22T06:59:58","slug":"sisif-facea-si-el-genuflexiuni-da-le-face-si-azi","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=12072","title":{"rendered":"Sisif f\u0103cea \u0219i el genuflexiuni? Da, Sissi squats"},"content":{"rendered":"<p>Deci, care-i leg\u0103tura dintre Sisi \u0219i genuflexiunile Sissi.<br \/>\nP\u0103rul lui Sisi c\u00e2t\u0103rea 5 kg \u0219i m\u0103sura 1,70, adic\u0103 tot at\u00e2t c\u00e2t \u00een\u0103l\u021bimea prin\u021besei. Dar bolovanul lui Sisif, cel pedepsit de Zeus s\u0103 \u00eemping\u0103 povara p\u00e2n\u0103 \u00een v\u00e2rf \u0219i s\u0103 o ia etern de la cap\u0103t? Bolovanul \u0103sta c\u00e2t o fi c\u00e2nt\u0103rit? \u0218i care-i leg\u0103tur\u0103 \u00eentre Sisi \u0219i genuflexiunile Sissi?<br \/>\n<span class=\"_5mfr\"><span class=\"_6qdm\">\ud83c\udf67<\/span><\/span>&nbsp;S\u0103 faci \u00een fiecare zi genuflexiuni cu 5 kilograme adi\u021bionale sau mar\u0219uri de 10 kilometri purt\u00e2nd pe cap permanent o greutate de 5 kg \u00eense<span class=\"text_exposed_show\">amn\u0103 coapse sub\u021biri \u0219i puternice, \u00eenseamn\u0103 fesieri ca piatra. Dar \u0219i dureri de cap teribile&#8230;.<br \/>\n<span class=\"_5mfr\"><span class=\"_6qdm\">\ud83c\udf67<\/span><\/span>&nbsp;S\u0103 urci perpetuu un ditamai bolovanul pe creast\u0103 \u0219i, c\u00e2nd ajungi \u00een v\u00e2rf, s\u0103 o iei de la cap\u0103t \u00eenseamn\u0103 mu\u0219chi de o putere gigantesc\u0103, dar, mai ales, cvadricep\u0219i cu totul neobi\u0219nui\u021bi.<br \/>\n<span class=\"_5mfr\"><span class=\"_6qdm\">\ud83c\udf67<\/span><\/span>&nbsp;Primul care a realizat c\u0103 un anume tip de genuflexiune ajut\u0103 la cre\u0219terea cvadricepsului, neating\u00e2nd prea mult musculatura fesier\u0103 sau ischiogambier\u0103 (a coapsei posterioare) a fost Vince Gironda, o legend\u0103 a culturismului, tipul care l-a antrenat pe primul Mister Olympia, Larry Scott.<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><span class=\"_5mfr\"><span class=\"_6qdm\">\ud83c\udf67<\/span><\/span>&nbsp;Gironda era convins c\u0103 \u0219oldurile mici sunt cheia acelui V al spatelui culturi\u0219tilor. Iar asta se ob\u021binea, zicea el, prin eliminarea ac\u021biunii mu\u0219chilor fesieri, toat\u0103 for\u021ba exercit\u00e2ndu-se pe cvadriceps (mu\u0219chii pe care-i sim\u021bi c\u00e2nd pui palmele pe coapse), f\u0103c\u00e2ndu-i mai mari.<\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"Sissy squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YZIMtZSv5rc?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p><span class=\"_5mfr\"><span class=\"_6qdm\">\ud83c\udf67<\/span><\/span>&nbsp;Cu ce ne-ar ajuta asta pe noi, femeile ?<\/p>\n<p><span class=\"_5mfr\"><span class=\"_6qdm\">\ud83c\udf67<\/span><\/span>P\u0103i, cum noi suntem genetic programate s\u0103 adun\u0103m gr\u0103sime pe zona genunchilor (\u0219i nu doar), un loc de unde \u0219i pleac\u0103 cu mare, mare greutate, exerci\u021biul din video, adic\u0103 genuflexiunile Sissi, tocmai la asta sunt bune.<br \/>\nDe\u0219i excelent pentru a da genunchiului o rotunjime pl\u0103cut\u0103 (dac\u0103 nu exagerezi cu greut\u0103\u021bile adi\u021bionale), nu este un exerci\u021biu potrivit pentru \u00eencep\u0103tori \u0219i nici pentru cei care au probleme cu genunchii, \u00eentinz\u00e2nd prea mult tendonul rotulian.<br \/>\n<span class=\"_5mfr\"><span class=\"_6qdm\">\ud83c\udf67<\/span><\/span>&nbsp;Deci, genuflexiunile care izoleaz\u0103 musculatura cvadricepsului (bucata de coaps\u0103 de la \u0219old p\u00e2n\u0103 la genunchi) nu sunt ale prin\u021besei Sisi, ci ale blestematului de Sisif\u2026.<\/p>\n<p>&#8211;&nbsp; Zona muscular\u0103 vizat\u0103: cvadriceps<br \/>\n&#8211; Tipul exerci\u021biului: izolarea cvadricepsului<br \/>\n&#8211; Cine: intermediari \u0219i avansa\u021bi<\/p>\n<p>Este cel mai bun exerci\u021biu de izolare 100% pentru cvadriceps, ceea ce este destul de rar pentru un exerci\u021biu cu greutate corporal\u0103.<\/p>\n<p>Surse:<\/p>\n<p>&nbsp;<a href=\"https:\/\/passionchateau.fr\/les-obsessions-sissi-beaute\/?fbclid=IwAR2lHosou7zCIXvZxdFkA3yq6VrjKHXEkbm9w1zs4qTGLRnum8Mban_gfMU\" target=\"_blank\" rel=\"nofollow noopener\" data-lynx-mode=\"asynclazy\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fpassionchateau.fr%2Fles-obsessions-sissi-beaute%2F%3Ffbclid%3DIwAR2lHosou7zCIXvZxdFkA3yq6VrjKHXEkbm9w1zs4qTGLRnum8Mban_gfMU&amp;h=AT0xNl3pRAL3TnIH9OCGCmi7Qo3ChqYQQBKyaA1cfzwLlVZJN46ehlGvQgcsfn1Y21p-kKZFlEsZbWVhXoOog2aDNKAfXqcn8CAwAL-KDzfSCYGLPQRKBX5bMEsmiH7Z52WW1hiih-Alyn3ukeO-\">https:\/\/passionchateau.fr\/les-obsessions-sissi-beaute\/&nbsp;<\/a><\/p>\n<p>&nbsp;<a href=\"https:\/\/carehappiness.com\/?fbclid=IwAR0H48KYbtN9ZzSmaeBwJ7X-JnuzHZL8Dce3EbYqxBUP5vXS5DzSltLeXzI\" target=\"_blank\" rel=\"nofollow noopener\" data-lynx-mode=\"asynclazy\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fcarehappiness.com%2F%3Ffbclid%3DIwAR0H48KYbtN9ZzSmaeBwJ7X-JnuzHZL8Dce3EbYqxBUP5vXS5DzSltLeXzI&amp;h=AT2RDaoXKa_doo8JVOt3kOaYHVswoKdWlYANZnTtA5jlDbNM11gFwgRdgf41WIHXUYzjOxper5lQVbdVdLSwVEueZc1EFryn8R8FEbpVVuWg8K3vcmItE5szqQLbuczEUndEHHyfsw4OqKGy2WkF\">https:\/\/carehappiness.com<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Deci, care-i leg\u0103tura dintre Sisi \u0219i genuflexiunile Sissi. P\u0103rul lui Sisi c\u00e2t\u0103rea 5 kg \u0219i m\u0103sura 1,70, adic\u0103 tot at\u00e2t c\u00e2t \u00een\u0103l\u021bimea prin\u021besei. Dar bolovanul lui Sisif, cel pedepsit de Zeus s\u0103 \u00eemping\u0103 povara&#46;&#46;&#46;<\/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":[1,162,280],"tags":[1656,1659,745,1655,1658,1653,1654,1657],"class_list":["post-12072","post","type-post","status-publish","format-standard","hentry","category-sport","category-tonifiere","category-un-exercitiu","tag-ce-exercitii-pentru-subtierea-genunchilor","tag-ce-lucreaza-sissi-squats","tag-cum-se-fac-corect-genuflexiunile","tag-cum-se-fac-crect-genuflexiunile","tag-de-unde-vine-sissi-squats","tag-genuflexiuni-sissi","tag-genuflexiuni-sissy","tag-legenda-sissi-squats"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12072","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=12072"}],"version-history":[{"count":4,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12072\/revisions"}],"predecessor-version":[{"id":12093,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12072\/revisions\/12093"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12072"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12072"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}