{"id":3269,"date":"2012-11-26T10:24:04","date_gmt":"2012-11-26T10:24:04","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=3269"},"modified":"2013-01-21T21:21:44","modified_gmt":"2013-01-21T21:21:44","slug":"faci-sport-protejeaza-ti-articulatiile","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=3269","title":{"rendered":"Faci sport? Protejeaz\u0103-\u021bi articula\u021biile!"},"content":{"rendered":"<p>Sportul, din p\u0103cate, e o activitate care opereaz\u0103 cu standard dublu: practicarea lui \u00ee\u021bi ofer\u0103 <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-3285\" title=\"intr-un picior flexie\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/intr-un-picior-flexie1-300x237.jpg\" width=\"300\" height=\"237\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/intr-un-picior-flexie1-300x237.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/intr-un-picior-flexie1-1024x809.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>bucurii \u0219i satisfac\u021bii incomensurabile, pe de alt\u0103 parte poate antrena o uzur\u0103 a articula\u021biilor sau, \u00een cazuri mai grave, rupturi musculare. O activitate fizic\u0103 urmat\u0103 dup\u0103 principii corecte te poate scuti de astfel de nepl\u0103ceri. Nu uita, \u00eens\u0103, ca \u00eenainte de a\u00a0 \u00eencepe propriu-zis o activitate fizic\u0103 constant\u0103, <strong>s\u0103 treci \u0219i pe la medic<\/strong>. <strong>S-ar putea ca anumite sl\u0103biciuni &#8211; dureri articulare, lombare, toracale etc. &#8211; pe care le resim\u021bi chiar c\u00e2nd nu faci efort fizic (sau tocmai din cauza asta), s\u0103 se accentueze sau chiar acutizeze \u00een timpul exerci\u021biilor_antrenamentelor.<\/strong> Tot medicul este cel care \u00ee\u021bi poate recomanda ce tip de\u00a0 mi\u0219care po\u021bi urma, \u021bin\u00e2nd cont de datele tale fizice. Po\u021bi aplea la un un <img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3274\" title=\"Fandare cu gantera\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Fandare-cu-gantera-200x300.jpg\" width=\"200\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Fandare-cu-gantera-200x300.jpg 200w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Fandare-cu-gantera-682x1024.jpg 682w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Fandare-cu-gantera.jpg 1024w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><strong>medic specializat \u00een medicin\u0103 sportiv\u0103<\/strong>; centrele medicale mari au aceast\u0103 disciplin\u0103 \u00een portofoliu.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Articula\u021bia genunchiului<\/strong><\/p>\n<p>Cei care care fac exerci\u021bii dedicate coapselor, fesierilor, e bine s\u0103-\u0219i protejeze, \u00een primul r\u00e2nd, articula\u021bia genunchiului (<em>aten\u021bie special\u0103 \u00een cazul celor care nu se \u00eenscriu \u00een categoria normoponderalilor<\/em>) &#8211; mai ales c\u00e2nd adaug\u0103 \u0219i greut\u0103\u021bi.<\/p>\n<p>&nbsp;<\/p>\n<p>C\u00e2nd introduci \u00een programul t\u0103u de antrenament <strong>fand\u0103ri<\/strong> &#8211; excelente pentru <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-3275\" title=\"Fandare fata in linie cu genunchiul\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Fandare-fata-in-linie-cu-genunchiul-300x200.jpg\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Fandare-fata-in-linie-cu-genunchiul-300x200.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Fandare-fata-in-linie-cu-genunchiul.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>fesierul mare \u0219i cvadriceps &#8211; ai \u00eentotdeauna grij\u0103 <strong>ca genunchiul s\u0103 fie \u00een linie<\/strong> (sau in spatele) <strong>cu glezna<\/strong>. Aplic\u0103 aceea\u0219i regul\u0103 \u0219i c\u00e2nd faci stretching. Vezi foto dreapta<\/p>\n<p>Aten\u021bie, cei care fac acest exerci\u021biu cu greut\u0103\u021bi sau halter\u0103! Pentru c\u0103 piciorul din fa\u021b\u0103 (cel care efectueaz\u0103 fandarea) sus\u021bine toat\u0103 greutatea corpului, e nevoie de un bun echilibru. <em><strong>Iar un bun echilibru este dat de tonifierea muscular\u0103. <\/strong><\/em>Pentru mai mult\u0103 siguran\u021b\u0103, ar fi bine ca acest exerci\u021biu s\u0103 \u00eel faci f\u0103r\u0103 gantere sau, dac\u0103 nu rezi\u0219ti tenta\u021biei, folose\u0219te unele cu greutate mic\u0103.<\/p>\n<p>Cu c\u00e2t fandarea este mai mare, cu at\u00e2t lucreaz\u0103 mai intens fesierul mare. Reduc\u00e2nd amploarea, pui mai mult la treab\u0103 cvadricepsul.<\/p>\n<p><em><strong>Ca regul\u0103 general\u0103: \u00een exerci\u021biile asimetrice (cum sunt fand\u0103rile), pentru protejarea genunchiului, este ESEN\u021aIAL\u0102 stabilitatea t\u0103lpii &#8211; \u00een \u00eentregime &#8211; pe podea \u0219i controlul vitezei cu care faci exerci\u021biul. Nu da drumul articula\u021biei \u00eenaintea contrac\u021biei musculare. Contrac\u021bia muscular\u0103 dirijeaz\u0103 mi\u0219carea, nu articula\u021bia!\u00a0<\/strong><\/em><\/p>\n<p><strong>Ruptura ischiogambierilor<\/strong> (coapsa posterioar\u0103)<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3276\" title=\"Genoflexiune cu gantera\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Genoflexiune-cu-gantera-200x300.jpg\" width=\"200\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Genoflexiune-cu-gantera-200x300.jpg 200w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Genoflexiune-cu-gantera-682x1024.jpg 682w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/11\/Genoflexiune-cu-gantera.jpg 1024w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/>De asemenea,<strong> \u00een cazul genuflexiunilor<\/strong> (aten\u021bie b\u0103rba\u021bi care lucra\u021bi genoflexiuni cu greut\u0103\u021bi mari!), <strong>aplecarea trunchiului prea mult \u00een fa\u021b\u0103<\/strong> (flexie a genunchiului pronun\u021bat spre fa\u021b\u0103),<strong> poate duce la rupturi ale mu\u0219chilor ischiogambieri<\/strong> (coapsa posterioar\u0103 -biceps femural, semimembranos, semitendinos). <em><strong>Foarte important stretching-ul dup\u0103 ce ai lucrat aceast\u0103 grup\u0103 de mu\u0219chi.<\/strong><\/em><\/p>\n<p>\u0218i apoi, nu uita, c\u0103<strong> al doilea pas<\/strong> (primul este consultul medical) spre o activitate fizic\u0103 de durat\u0103\u00a0 \u0219i s\u0103n\u0103toas\u0103, este <strong>s\u0103 por\u021bi \u00eenc\u0103l\u021b\u0103minte adecvat\u0103 tipului de antrenament: alergare, aerobic-dans, training etc.\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sportul, din p\u0103cate, e o activitate care opereaz\u0103 cu standard dublu: practicarea lui \u00ee\u021bi ofer\u0103 bucurii \u0219i satisfac\u021bii incomensurabile, pe de alt\u0103 parte poate antrena o uzur\u0103 a articula\u021biilor sau, \u00een cazuri mai grave,&#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":[4,9,1],"tags":[109,110,111,188,189,112],"class_list":["post-3269","post","type-post","status-publish","format-standard","hentry","category-personal","category-sanatate","category-sport","tag-articulatie-genunchi","tag-exercitii-fandari","tag-genoflexiune","tag-incalzire-ligamente","tag-ligamente","tag-ruptura-ischiogambieri"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3269","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=3269"}],"version-history":[{"count":18,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3269\/revisions"}],"predecessor-version":[{"id":4566,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3269\/revisions\/4566"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3269"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}