{"id":12219,"date":"2021-03-16T17:04:42","date_gmt":"2021-03-16T17:04:42","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=12219"},"modified":"2021-03-16T17:04:42","modified_gmt":"2021-03-16T17:04:42","slug":"e-pierdere-de-vreme-sa-ne-incalzim-inainte-de-sport","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=12219","title":{"rendered":"E pierdere de vreme s\u0103 ne \u00eenc\u0103lzim \u00eenainte de sport?"},"content":{"rendered":"
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\"\"<\/a>P\u0103i, nu! \u0218i p\u00e2n\u0103 s\u0103 fac un video cu un exemplu de \u00eenc\u0103lzire, zic acum de c\u00e2te probleme te scute\u0219te o \u00eenc\u0103lzire.<\/div>\n
Subestim\u0103m importan\u021ba \u00eenc\u0103lzirii \u0219i \u00eencepem, abrupt \u0219i \u00een for\u021b\u0103, programul de exercitii. De multe ori…<\/div>\n
La persoanele antrenate, cu un istoric sportiv \u00eentins pe ni\u0219te zeci de ani, poate c\u0103 \u00eenc\u0103lzirea nu mai are acelea\u0219i efecte ca pentru o persoan\u0103 semisedentar\u0103. Pentru ceilal\u021bi, \u00eens\u0103, c\u00e2teva minute sunt suficiente pentru a evita o mul\u021bime de probleme \u2026<\/div>\n
– S\u0103 pedalezi sau s\u0103 alergi u\u0219or, s\u0103 faci mi\u0219c\u0103ri de mic\u0103 intensitate \u0219i amplitudine, u\u0219oare manevre de \u00eentindere sunt c\u00e2teva dintre modurile \u00een care te po\u021bi \u00eenc\u0103lzi.<\/div>\n
– Durata de \u00eenc\u0103lzire trebuie s\u0103 fie echivalentul a aproximativ 10% din timpul complet al \u0219edin\u021bei de sport. Dac\u0103 antrenamentul t\u0103u dureaz\u0103 60 de minute, \u00eenc\u0103lze\u0219te-te p\u00e2n\u0103 la 6 minute \u2026<\/div>\n<\/div>\n
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Aceast\u0103 sesiune scurt\u0103 \u00ee\u021bi va permite, de asemenea:<\/div>\n<\/div>\n
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\u2013 s\u0103 previi \u00eenceperea, prea brusc\u0103 sau prea brutal\u0103, a antrenamentului. O preg\u0103tire lent\u0103 \u0219i atent\u0103 va face musculatura mai rezistent\u0103 la stres;<\/div>\n
\u2013 aduci corpul la o temperatur\u0103 mai ridicat\u0103. Inima \u00ee\u021bi va fi mai bine preg\u0103tit\u0103. Lucrul acesta limiteaz\u0103 riscurile cardiovasculare;<\/div>\n<\/div>\n
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\u2013 s\u0103 nu percepi antrenamentul ca pe ceva deosebit de stresant. Dac\u0103 exerci\u021biul fizic \u00eel faci din pl\u0103cere, sim\u021bi o nevoie mai mic\u0103 de a compensa postefort prin ingerarea de dulciuri. Sportul perceput ca divertisment aduce mai multe satisfac\u021bii dec\u00e2t amuzamentul adus de telecomand\u0103.<\/div>\n<\/div>\n
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De re\u021binut \u0219i c\u0103 sportul, f\u0103cut la intensitate ridicat\u0103, face s\u0103 creasc\u0103 nivelul hormonilor de stres (catecolamine), ceea ce nu e deloc de dorit pentru cineva care vede \u00een practicarea sportului o form\u0103 de a sc\u0103pa de stres\u2026.<\/div>\n<\/div>\n
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Condi\u021biile de temperatur\u0103 \u0219i cele meteorologice pot stimula sau perturba \u00eenc\u0103lzirea. Pe vreme rece \u0219i ploioas\u0103, ar trebui s\u0103 cre\u0219ti durata de \u00eenc\u0103lzire. Pentru cei care practic\u0103 sportul \u00een exterior, chiar \u0219i pe vreme rece, utilizarea unei haine c\u0103lduroase este recomandat\u0103 \u00een timpul \u00eenc\u0103lzirii. Ajut\u0103 la cre\u0219terea temperaturii corpului \u0219i men\u021bine c\u0103ldura mai mult timp.<\/div>\n<\/div>\n
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\u0218i nu \u00een ultimul r\u00e2nd, dac\u0103 antrenamentul t\u0103u vizeaz\u0103 preponderent partea inferioar\u0103 a corpului, e mai pu\u021bin important s\u0103 \u00ee\u021bi \u00eenc\u0103lze\u0219ti articula\u021biile degetelor sau ale \u00eencheieturii m\u00e2inii\u2026.. ; maximum de aten\u021bie trebuie canalizat spre partea inferioar\u0103, mai ales dac\u0103 p\u00e2n\u0103 la sala de sport ai venit cu ma\u0219ina personal\u0103 \u0219i nu ai mers \u00een\u2026m\u00e2ini. \"\ud83d\ude42\"<\/span><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

P\u0103i, nu! \u0218i p\u00e2n\u0103 s\u0103 fac un video cu un exemplu de \u00eenc\u0103lzire, zic acum de c\u00e2te probleme te scute\u0219te o \u00eenc\u0103lzire. Subestim\u0103m importan\u021ba \u00eenc\u0103lzirii \u0219i \u00eencepem, abrupt \u0219i \u00een for\u021b\u0103, programul de exercitii....<\/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":[163,1,162],"tags":[1747,1745,1749,1748,1746,1744],"class_list":["post-12219","post","type-post","status-publish","format-standard","hentry","category-aerobic-sport","category-sport","category-tonifiere","tag-cum-e-mai-bine-sa-incepi-antrenamentul-de-sport","tag-cum-faci-incalzirea-de-sport","tag-de-ce-e-nevoie-de-incalzire-inainte-de-antrenamentul-de-sport","tag-e-bun-stretchingul-inaitea-de-fitness","tag-incalzirea-inainte-de-fitness","tag-la-ce-e-buna-incalzirea-inainte-de-sport"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12219","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=12219"}],"version-history":[{"count":1,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12219\/revisions"}],"predecessor-version":[{"id":12221,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12219\/revisions\/12221"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}