{"id":2255,"date":"2012-06-29T09:16:51","date_gmt":"2012-06-29T09:16:51","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=2255"},"modified":"2012-08-03T09:03:51","modified_gmt":"2012-08-03T09:03:51","slug":"topul-greselilor-cand-alergam","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=2255","title":{"rendered":"Topul gre\u015felilor c\u00e2nd alerg\u0103m"},"content":{"rendered":"

\"\"Vara este momentul c\u00e2nd noi, femeile, suntem mai determinate ca oric\u00e2nd s\u0103 alerg\u0103m. O facem fie pentru a ar\u0103ta mai bine \u00een costumul de baie, fie pentru a sl\u0103bi ceva-c\u00e2t s-o putea<\/em> dup\u0103 o\u00a0 “cur\u0103” de all inclusiv<\/em><\/strong> la turci, greci, bulgari etc. sau, pur \u015fi simplu, dintr-o nou\u0103 convingere. Alegarea fiind un efort aerobic, contribuie, \u00eentr-adev\u0103r, la pierderea kilogramelor. Neap\u0103rat, acest efort s\u0103 fie \u00eenso\u0163it de geam\u0103nul lui – cel din farfurie!<\/strong><\/p>\n

\u00cencepe (sau re\u00eencepe) sesiunea de alergare evit\u00e2nd gre\u015felile \u015fi consider\u0103:<\/strong><\/p>\n

 <\/p>\n

Pantofi de alergare corespunz\u0103tori
\n<\/strong><\/p>\n

Nu folosi pantofi de training sau de tenis pentru alergare. Cu at\u00e2t mai pu\u0163in balerini sau espadrile! Pantofii de “running” au un profil special al t\u0103lpii – aerodinamic –\u00a0 \u015fi un grad de amortizare a \u015focului diferit de orice alt tip de pantofi de sport. Menajezi articula\u0163iile, dar ob\u0163ii \u015fi un randament mai bun. Pentru alergare u\u015foar\u0103, alege pantofi cu o sus\u0163inere lateral\u0103 mai bun\u0103.<\/p>\n

Dac\u0103 \u0163i-ai propus s\u0103 alergi la vitez\u0103<\/em><\/strong>, procur\u0103-\u0163i pantofi de alergare mai u\u015fori \u015fi cu aerisire prin talp\u0103 (\u015fi chiar general\u0103)\u00a0 mai bun\u0103. Un magazin serios, specializat \u00een articole sportive, ar trebui s\u0103 \u00ee\u0163i poat\u0103 recomanda perechea potrivit\u0103 \u00een func\u0163ie de scopul t\u0103u. \u00cen caz contrar, cite\u015fte tu \u00eens\u0103\u0163i eticheta interioar\u0103 a pantofilor: s\u0103 scrie running:).<\/p>\n

Poart\u0103 haine potrivite pentru alergare<\/strong><\/p>\n

Alergarea f\u0103cut\u0103 constant<\/em> si mai mult de 20 de minute provoac\u0103 mult\u0103 transpira\u0163ie. Un \"\"tricou din bumbac se \u00eembib\u0103 \u015fi a\u015fa va r\u0103m\u00e2ne p\u00e2n\u0103 \u00eel lepezi de pe tine. De\u015fi sunt mai scumpe \u015fi poate nu toat\u0103 lumea le tolereaz\u0103, tricourile_maiourile de alergare ale brandurilor specializate sunt mai potrivite. Transpiri, dar apa nu este re\u0163inut\u0103 \u00een fibra textil\u0103. Vulgar spus, transpiri, dar te ventilezi \u00een acela\u015fi timp, astfel c\u0103, la c\u00e2teva minute dup\u0103 ce ai \u00eencetat alergarea e\u015fti gata uscat\u0103. Nici g\u00e2nd s\u0103 por\u0163i acela\u015fi tricou \u015fi \u00een timpul training-ului de dup\u0103-amiaz\u0103. Chiar dac\u0103 transpira\u0163ia ta nu miroase \u00een alte circumstan\u0163e, acum ai ocazia s\u0103 afli lucruri noi despre tine…..<\/p>\n

Poart\u0103 o<\/strong> bustier\u0103 adecvat\u0103<\/strong>, altfel s\u00e2nii \u00ee\u0163i vor pleca la plimbare precum merele \u00eentr-o lad\u0103. \u00ce\u0163i va fi greu s\u0103 \u00eei sus\u0163ii cu m\u00e2inile; de acestea ai nevoie \u00een timpul alerg\u0103rii – pentru elan. Mai mult, mi\u015fcarea de av\u00e2nt a bra\u0163elor \u00een timpul alerg\u0103rii \u00ee\u0163i \u00eent\u0103re\u015fte mu\u015fchii abdominali superiori\u00a0 (cele 4 p\u0103tr\u0103\u0163ele de sub s\u00e2ni). \u00cen magazinele de sport exist\u0103 bustiere cu sau f\u0103r\u0103 \u00eent\u0103ritur\u0103.<\/p>\n

\u00a0\"\"Poart\u0103 un ceas sau orice altceva care s\u0103 \u00ee\u0163i m\u0103soare efortul.<\/strong> E motivant pentru fiecare dintre noi \u015fi ne d\u0103 posibilitatea s\u0103 ne concentr\u0103m mai mult \u015fi mai bine pe efort, pe respira\u0163ie. \u00cen general, c\u00e2nd nu mai reu\u015fe\u015fti s\u0103 \u00ee\u0163i reglezi respira\u0163ia – nici picioarele nu mai merg. Eu \u015fi so\u0163ul meu folosim ceasurile din imagine \u015fi o diferen\u0163\u0103 de c\u00e2teva zeci de secunde pe tur pentru noi este motivant\u0103.<\/p>\n

Controleaz\u0103-\u0163i postura \u00een timpul alerg\u0103rii.<\/strong> Nu sta dreap\u0103 ca un plop alb, dar nici coco\u015fat\u0103 \u015fi cu umerii c\u0103zu\u0163i. Apleac\u0103 bustul u\u015for spre \u00eenainte \u015fi mi\u015fc\u0103 bra\u0163ele pe l\u00e2ng\u0103 corp ca s\u0103 “tai” aerul c\u00e2t mai eficient.<\/p>\n

Aterizeaz\u0103 pe mijlocul t\u0103lpii<\/strong>. Stabilitatea \u015fi efortul se vor distribui uniform \"\"pe toat\u0103 suprafa\u0163a t\u0103lpii. \u00cen felul acesta \u00ee\u0163i protejezi cel mai bine gleznele, genunchii, coloana vertebral\u0103. O alergare pe v\u00e2rful picioarelor este instabil\u0103, riscant\u0103, \u015fi o vei resim\u0163i profund nepl\u0103cut, mai ales, \u00een genunchi.<\/p>\n

Afl\u0103-\u0163i limita \u015fi apoi dep\u0103\u015fe\u015fte-o.<\/strong> Ca orice efort fizic, alergarea are nevoie de o etap\u0103 de \u00eenc\u0103lzire. Nu po\u0163i trece brusc de la stadiul de mers lejer, la alergare. Apare subit o stare de sl\u0103biciune peste care nu vei putea trece imediat (veti articolul “Ce fel de mi\u015fcare ajut\u0103 la sl\u0103bit” din 28 mai 2012). Conecteaz\u0103-\u0163i mintea la mu\u015fchi, \u00eencepe cu o alergare u\u015foar\u0103 \u015fi spore\u015fte caden\u0163a f\u0103r\u0103 a-\u0163i impinge corpul dincolo de limit\u0103, chiar de la prima \u015fedin\u0163\u0103. Aceasta se face trepat, constant \u015fi cu mult\u0103 r\u0103bdare. Dac\u0103 azi alergi, \u015fi peste dou\u0103 luni \u00ee\u0163i vei mai reaminti, nu-\u0163i chinui degeaba trupul.<\/p>\n

\"\"Despre alergarea pe malul m\u0103rii<\/strong><\/em>, \u00een valuri, pe r\u0103coare, povestim peste dou\u0103 s\u0103pt\u0103m\u00e2ni. Tot atunci vor veni \u015fi pozele de la fa\u0163a locului:).<\/p>\n

Spor la alergare!<\/em><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Vara este momentul c\u00e2nd noi, femeile, suntem mai determinate ca oric\u00e2nd s\u0103 alerg\u0103m. O facem fie pentru a ar\u0103ta mai bine \u00een costumul de baie, fie pentru a sl\u0103bi ceva-c\u00e2t s-o putea dup\u0103 o\u00a0...<\/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":[4,9,1],"tags":[],"class_list":["post-2255","post","type-post","status-publish","format-standard","hentry","category-personal","category-sanatate","category-sport"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/2255","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=2255"}],"version-history":[{"count":27,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/2255\/revisions"}],"predecessor-version":[{"id":2283,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/2255\/revisions\/2283"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}