{"id":1562,"date":"2012-05-15T10:07:22","date_gmt":"2012-05-15T10:07:22","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=1562"},"modified":"2012-05-15T10:07:22","modified_gmt":"2012-05-15T10:07:22","slug":"alt-fel-de-abdomene-i","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=1562","title":{"rendered":"Alt fel de &#8220;abdomene&#8221; (I)"},"content":{"rendered":"<p>Nu toat\u0103 lumea poate face exerci\u0163ii pentru abdomen stand pe podea, din pozi\u0163ia culcat. Pentru cele si cei care se \u00eenscriu \u00een acest\u0103 categorie, dar \u015fi pentru mai mult\u0103 diversitate \u00een rutina exerci\u0163iilor pentru partea superioar\u0103 a corpului, propun azi 4 exerci\u0163ii pentru tonifierea mu\u015fchilor abdominali. Sunt exerci\u0163iile preferate ale so\u0163ului meu, dar \u015fi ale mele.<\/p>\n<p><strong>Folosesc o minge de gimnastic\u0103 mare (gym ball) \u015fi una medicinal\u0103 de 1 kilogram (se poate folosi \u015fi o minge de baschet; eu port \u00eentotdeauna \u00een portbagajul ma\u015finii 2 mingi de baschet &#8211; nu se \u015ftie niciodat\u0103 ce idei \u00eemi vin:)).<br \/>\n<\/strong><\/p>\n<p>\u00cen plus fa\u0163\u0103 de clasicele exerci\u0163ii pentru abdomene, cele pe care le voi exemplifica azi <strong>combin\u0103 echilibrul, for\u0163a, stretching-ul \u015fi, foarte important, activeaz\u0103 sistemul cardiovascular (arde gr\u0103simi \u015fi cre\u015fte ritmul cardiac).<\/strong><\/p>\n<p>1. Primul exerci\u0163iu: <strong>echilibru pe gym ball<\/strong>. Fixeaz\u0103-te bine pe v\u00e2rfurile degetelor de la <img loading=\"lazy\" decoding=\"async\" title=\"1_ecchilibru pe gym ball\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/1_ecchilibru-pe-gym-ball-300x201.jpg\" alt=\"\" width=\"300\" height=\"201\" \/>picioare si presez\u0103 cu putere palmele \u00een gym ball, p\u00e2n\u0103 c\u00e2nd corpul t\u0103u formeaz\u0103 o linie dreapt\u0103. La prima vedere pare floare la ureche, dar g\u0103sirea \u015fi men\u0163inerea echilibrului pe minge, coordonate cu stabilizarea zonei lombare (<em><strong>\u00een timpul men\u0163inerii, sub nici un chip nu arcui zona lombar\u0103<\/strong><\/em>) face s\u0103 lucreze to\u0163i mu\u015fchii abdominali \u015fi s\u0103 curg\u0103 ceva sudoare. Dup\u0103 ce \u0163i-ai g\u0103sit echilibrul \u015fi pozi\u0163ia corect\u0103, men\u0163ine presarea c\u00e2t numeri lent p\u00e2n\u0103 la 10. Po\u0163i face 2-3 seturi de repet\u0103ri.<\/p>\n<p>2. <strong>Echilibru pe mingea medicinal\u0103<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" title=\"2_echilibru pe mingea medicinala\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/2_echilibru-pe-mingea-medicinala-300x158.jpg\" alt=\"\" width=\"300\" height=\"158\" \/><\/p>\n<p>Exerci\u0163iul acesta este, \u00een parte, asem\u0103n\u0103tor cu cel descris mai sus, cu deosebirea &#8211; esen\u0163ial\u0103 &#8211; c\u0103 efortul de a te echilibra pe mingea medicinal\u0103 este mult mai solicitant \u015fi, ca atare, efortul mu\u015fchilor abdominali infinit mai mare. La acest exerci\u0163iu lucreaz\u0103 intens\u00a0 mu\u015fchii bra\u0163elor, tricepsul &#8211; \u00een special, deltoizii, dar \u015fi fesierii.<\/p>\n<p>Men\u0163ine pozi\u0163ia c\u00e2t numeri lent p\u00e2n\u0103 la 10; 2-3 seturi.<\/p>\n<p><em>O variant\u0103 mai &#8220;ligh<\/em><em><\/em><em>t&#8221; a exerci\u0163iului de mai sus este <\/em><\/p>\n<p><em>cu mingea sprijin<\/em><em><\/em><em>it<\/em><em><\/em><em>\u0103 de un co<\/em><em><img loading=\"lazy\" decoding=\"async\" class=\"alignleft\" title=\"3_echilibru pe mingea de baschet Marius\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/3_echilibru-pe-mingea-de-baschet-Marius-300x163.jpg\" alt=\"\" width=\"300\" height=\"163\" \/><\/em><em>pac, bordur\u0103 sau&#8230;roata ma\u015finii:).<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3. &#8220;C\u0103\u0163\u0103rare&#8221; din echilibru pe mingea medicinal\u0103 (de baschet).<\/strong><\/p>\n<p>Din pozi\u0163ia de echilibru ar\u0103tat\u0103 la exerci\u0163iul al doilea, du alternativ genunchii la piept, men\u0163in\u00e2nd \u00een acela\u015fi timp pozi\u0163ia de\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"alignright\" title=\"4_catarare din echilibru pe mingea de baschet\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/4_catarare-din-echilibru-pe-mingea-de-baschet1-300x157.jpg\" alt=\"\" width=\"300\" height=\"157\" \/><\/p>\n<p>echilibru. Pe m\u0103sur\u0103 ce te obi\u015fnuie\u015fti cu exerci\u0163iul acesta, m\u0103re\u015fte ritmul ridic\u0103rilor de genunchi.<\/p>\n<p>C\u00e2te 10 repet\u0103ri pentru fiecare picior; 2-3 seturi.<\/p>\n<p>Exerci\u0163iul poate fi f\u0103cut cu mingea sprijinit\u0103 sau nu&#8230;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" title=\"5_catarare din echilibru pe mingea de baschet sprijinita Marius\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/5_catarare-din-echilibru-pe-mingea-de-baschet-sprijinita-Marius1-300x142.jpg\" alt=\"\" width=\"300\" height=\"142\" \/><\/p>\n<p>4. <strong>Ultimul exerci\u0163iu<\/strong> cu mingea medicinal\u0103 (sau de baschet) &#8211; \u015fi cel mai solicitant &#8211; din seria de ast\u0103zi presupune o succesiune de 4 mi\u015fc\u0103ri, combin\u00e2nd elemente din exerci\u0163iile anterioare. Din lips\u0103 de inspira\u0163ie (doar azi) \u00eel voi numi <strong>flotarea broa\u015ftei:).<\/strong><\/p>\n<p>Pozi\u0163ia de plecare: <strong>4.a<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" title=\"6a_flotari pe mingea medicinala\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/6a_flotari-pe-mingea-medicinala1-191x300.jpg\" alt=\"\" width=\"191\" height=\"300\" \/><\/p>\n<p>Ghemuit cu mingea bine &#8220;\u00eenfipt\u0103&#8221; \u00een p\u00e2m\u00e2nt: <strong>4.b.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" title=\"6b_flotari pe mingea medicinala\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/6b_flotari-pe-mingea-medicinala1-183x300.jpg\" alt=\"\" width=\"183\" height=\"300\" \/><\/p>\n<p>Fix\u00e2nd bine mingea cu bra\u0163ele, \u00eempinge rapid picioarele spre \u00eenapoi, av\u00e2nd grij\u0103<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" title=\"6c_flotari pe mingea medicinala\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/6c_flotari-pe-mingea-medicinala-300x156.jpg\" alt=\"\" width=\"300\" height=\"156\" \/><\/p>\n<p>s\u0103 nu curbezi zona lombar\u0103:<strong>4.c<\/strong>. R\u0103m\u00e2i \u00een sprijin pe minge \u015fi v\u00e2rful picioarelor. Pentru aceasta, ai nevoie de un control perfect al muschilor abdominali \u015fi chiar fesieri: <strong>Men\u0163ine 10 secunde pozi\u0163ia.<\/strong><\/p>\n<p>Dup\u0103 care revii \u00een pozi\u0163ia ghemuit: <strong>4.d.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" title=\"6d_flotari pe mingea medicinala\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/6d_flotari-pe-mingea-medicinala-300x164.jpg\" alt=\"\" width=\"300\" height=\"164\" \/><\/p>\n<p>\u015ei te ridici apoi \u00een pozi\u0163ia de \u00eenceput a exerci\u0163iului: <strong>4.e<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" title=\"6e_flotari pe mingea medicinala\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/6e_flotari-pe-mingea-medicinala-167x300.jpg\" alt=\"\" width=\"167\" height=\"300\" \/><\/p>\n<p><strong>De avut \u00een vedere:<\/strong> sucesiunea mi\u015fc\u0103rilor, dar \u015fi a repet\u0103rilor \u00een ritm sus\u0163inut. Este un intens exerci\u0163iu cardio, care cere mult echilibru \u015fi o bun\u0103 coordonare. Merit\u0103 \u00eencercat! C\u00e2te po\u0163i!:)<\/p>\n<p><strong>Nu uita de respira\u0163ie!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nu toat\u0103 lumea poate face exerci\u0163ii pentru abdomen stand pe podea, din pozi\u0163ia culcat. Pentru cele si cei care se \u00eenscriu \u00een acest\u0103 categorie, dar \u015fi pentru mai mult\u0103 diversitate \u00een rutina exerci\u0163iilor pentru&#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],"tags":[],"class_list":["post-1562","post","type-post","status-publish","format-standard","hentry","category-sport"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1562","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=1562"}],"version-history":[{"count":3,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1562\/revisions"}],"predecessor-version":[{"id":1565,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1562\/revisions\/1565"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}