Fiecare postur\u0103 trebuie men\u0163inut\u0103 cel pu\u0163in 20 de secunde.<\/strong><\/p>\n Po\u0163i face \u015fedin\u0163e de stretching \u00een scop terapeutic (previne, printre altele, deform\u0103rile musculare cauzate – de cele mai multe ori – de postura gre\u015fit\u0103 \u00een via\u0163a cotidian\u0103) sau c\u00e2teva exerci\u0163ii de stretching dup\u0103 \u015fedin\u0163ele de dans, aerobic, spinning, alergare etc. Te preg\u0103tesc pentru revenirea la ritmul de dinaintea efortului, destind mu\u015fchii, previn apari\u0163ia contracturilor.<\/strong><\/p>\n \u00cen general, exerci\u0163iile de stretching f\u0103cute \u00een picioare necesit\u0103 u\u015foar\u0103 \u00eendoire a genunchilor pentru evitarea arcuirii zonei lombare. Mai jos c\u00e2teva propuneri de exerci\u0163ii de stretching u\u015foare pentru o mini \u015fedint\u0103 de aprox. 10 minute.<\/p>\n 1.<\/strong> Te a\u015fezi pe podea cu picioarele lipite; apleci progresiv bustul, astfel \u00eenc\u00e2t s\u0103 atingi cu palmele v\u00e2rful t\u0103lpilor.<\/strong> Men\u0163ine postura 20-30 de secunde; patru repet\u0103ri sunt suficiente. Dac\u0103 \u00ee\u0163i este greu s\u0103 \u0163ii picioarele \u00eentinse \u00een timpul aplec\u0103rii, nu for\u0163a! \u00cendoaie u\u015for genunchii ca s\u0103 evi\u0163i apari\u0163ia durerii. <\/p>\n <\/p>\n <\/p>\n 2.<\/strong> R\u0103m\u00e2i a\u015fezat\u0103 pe podea; dep\u0103rteaz\u0103 picioarele si apleac\u0103 bustul (nu <\/strong> <\/p>\n 3. A\u015fezat\u0103 pe podea cu picioarele dep\u0103rtate (c\u00e2t po\u0163i, f\u0103r\u0103 s\u0103 apar\u0103 durerea), apleac\u0103-te spre fa\u0163\u0103<\/strong> \u015fi men\u0163ine 20-30 de <\/em><\/strong>secunde; repet\u0103 de patru ori. <\/p>\n <\/p>\n <\/p>\n 4. Din pozi\u0163ia “turce\u015fte”<\/strong> <\/p>\n <\/p>\n <\/p>\n <\/p>\n 5. Continu\u00e2nd s\u0103 stai “turce\u015fte” – spatele drept- a\u015fezi antebra\u0163ele pe podea.<\/strong> Repet\u0103 de 4 ori.<\/p>\n Relaxeaz\u0103-te \u00eentre posturi!<\/p>\n La copii, stretchingul asociat baletului sau gimnasticii la sol, d\u0103 rezultate spectaculoase dac\u0103 se predau exerci\u0163ii adaptate fragili\u0163\u0103\u0163ii \u015fi construc\u0163iei lor osoase.<\/p>\n Stretching-ul \u00een scop terapeutic este bine s\u0103 fie practicat sub \u00eendrumarea unui specialist.<\/strong> Acesta poate adapta exerci\u0163iile \u00een func\u0163ie de morfologia ta sau de gradul de deformare a coloanei vertebrale.<\/p>\n Stretchingul este o activitate destinat\u0103 \u00eentinderii mu\u015fchilor. \u00ce\u015fi trage r\u0103d\u0103cinile din hatha yoga, balet clasic, gimnastic\u0103. Exerci\u0163iile de stretching ajut\u0103 la relaxare, \u00eentindere, flexibilizare. Foarte important este s\u0103 nu \u00ee\u0163i re\u0163ii respira\u0163ia \u00een timpul...<\/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-1568","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\/1568","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=1568"}],"version-history":[{"count":15,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1568\/revisions"}],"predecessor-version":[{"id":1670,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1568\/revisions\/1670"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/strong><\/p>\n![\"\"](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/1-Stretching-Maria-300x176.jpg\" "\\"1")
<\/p>\n![\"\"](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/4-Stretching-Maria-300x121.jpg\" "\\"4")
capul) peste piciorul st\u00e2ng, apo<\/strong>i peste cel drept<\/strong>: dou\u0103 repet\u0103ri pe fiecare picior; 20-30 de secunde pentru fiecare postur\u0103.<\/p>\n![\"\"](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/3-Stretching-Maria1-300x147.jpg\" "\\"3")
<\/p>\n![\"\"](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/5-Stretching-Maria-236x300.jpg\" "\\"5")
, apas\u0103 cu m\u00e2inile pe coapse<\/strong>. Men\u0163ine spatele drept \u00een timp ce presezi u\u015for \u015fi progresiv; 20-30 de secunde pentru fiecare postur\u0103; repet\u0103 de 4 ori. Postura aceasta ajut\u0103, \u00een special, la flexibilizarea \u015foldurilor.<\/p>\n![\"\"](\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/6-Stretching-Maria1-263x300.jpg\" "\\"6")
<\/p>\n
\n<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"