{"id":1686,"date":"2012-05-30T12:36:11","date_gmt":"2012-05-30T12:36:11","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=1686"},"modified":"2018-01-16T09:49:57","modified_gmt":"2018-01-16T09:49:57","slug":"in-bikini","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=1686","title":{"rendered":"\u00cen bikini"},"content":{"rendered":"<p>A \u00eenceput num\u0103r\u0103toarea invers\u0103 pentru sezonul de bikini! F\u0103-\u0163i un cocktail de rutin\u0103 din trei\u00a0 ingrediente de baz\u0103: <strong>nutri\u0163ie, sport, masaj.<\/strong> Dac\u0103 vrei s\u0103-\u0163i remodelezi-tonifiezi coapsele \u015fi popone\u0163ul pe cale natural\u0103, <strong>spore\u015fte frecven\u0163a ant<\/strong><strong>renamentelor de tonifiere<\/strong> (anaerobe)\u00a0 pentru partea inferioar\u0103 a corpului \u015fi vei ob\u0163ine rezultate spectaculoase \u015fi rapide &#8211; \u00een c\u00e2teva s\u0103pt\u0103m\u00e2ni. P\u00e2n\u0103 la vacan\u0163\u0103 ai timp suficient! Cu condi\u0163ia s\u0103 abordezi antrenementele cu determinare, constan\u0163\u0103\u00a0 \u015fi perseveren\u0163\u0103. E prea mult? 20 de minute la 2 zile?<\/p>\n<p>Iat\u0103 o posibilitate: un exerci\u0163iu de baz\u0103 \u00een fitness este <strong>genoflexiunea<\/strong>. Banal, nu-i a\u015fa?, dar lucreaz\u0103 intens sistemul muscular inferior \u015fi, de asemenea, sistemul cardiovascular &#8211; <strong>FOARTE BUN PENTRU A CONTURA EXCELENT FESELE!<\/strong><\/p>\n<p>Pozi\u0163ioneaz\u0103-te cu picioarele deschise la o distan\u0163\u0103 egal\u0103 cu nivelul umerilor. Picioarele trebuie s\u0103 fie paralele sau u\u015for orientate spre exterior \u00een func\u0163ie de consti\u0163u\u0163ia fiec\u0103ruia. Inspir\u0103, \u00eendoaie genunchii \u015fi apleac\u0103-te u\u015for spre \u00eenainte de la nivelul \u015foldurilor, f\u0103r\u0103 s\u0103 arcuie\u015fti spatele. C\u00e2nd coapsele <strong>ajung s\u0103 fie paralele<\/strong> cu podeaua, expiri si revii la pozi\u0163ia ini\u0163ial\u0103.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-1711\" title=\"Genoflexiune\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/Genoflexiune3-187x300.jpg\" alt=\"\" width=\"187\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/Genoflexiune3-187x300.jpg 187w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/05\/Genoflexiune3.jpg 422w\" sizes=\"auto, (max-width: 187px) 100vw, 187px\" \/><\/p>\n<p><strong>Foarte important: talpa piciorului trebuie s\u0103 fie \u00een linie cu genunchiul!<\/strong><\/p>\n<p>B\u0103rba\u0163ii pot face \u015fi ei genoflexiuni, dar cu gantere. E mai b\u0103rb\u0103tesc:). Nu e nevoie s\u0103 te \u00eencarci cu greut\u0103\u0163i mari; 2-3 seturi de 10-15 repet\u0103ri dau rezultate foarte bune.<\/p>\n<p>Pentru cel de-al doilea ingredient &#8211;<strong> nutri\u0163ie<\/strong> &#8211; e nevoie de multe, <strong>multe legume verzi,<\/strong> carbohidra\u0163i s\u0103n\u0103to\u015fi (fasole uscat\u0103, linte, quinoua &#8211; mai pu\u0163in cunoscut\u0103 la noi &#8211; se g\u0103se\u015fte la Plafar), proteine slabe, muuuult\u0103 ap\u0103, fructe doar dac\u0103 e nevoie. Fere\u015fte-te de alcool, sucuri, dulciuri, p\u00e2ine, amidon, gr\u0103simi.<\/p>\n<p>Mai vorbim!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A \u00eenceput num\u0103r\u0103toarea invers\u0103 pentru sezonul de bikini! F\u0103-\u0163i un cocktail de rutin\u0103 din trei\u00a0 ingrediente de baz\u0103: nutri\u0163ie, sport, masaj. Dac\u0103 vrei s\u0103-\u0163i remodelezi-tonifiezi coapsele \u015fi popone\u0163ul pe cale natural\u0103, spore\u015fte frecven\u0163a antrenamentelor&#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-1686","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\/1686","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=1686"}],"version-history":[{"count":22,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1686\/revisions"}],"predecessor-version":[{"id":9602,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1686\/revisions\/9602"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1686"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}