{"id":3639,"date":"2012-12-17T09:47:49","date_gmt":"2012-12-17T09:47:49","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=3639"},"modified":"2012-12-22T15:28:09","modified_gmt":"2012-12-22T15:28:09","slug":"cum-sa-te-mentii-in-forma-de-sarbatori","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=3639","title":{"rendered":"Cum s\u0103 te men\u021bii \u00een form\u0103 de s\u0103rb\u0103tori cu echipamente proprii"},"content":{"rendered":"

Urm\u00e2nd zicalele fran\u021buze\u0219ti\u00a0 \u201dFaute de mieux, on couche avec sa femme\u201d <\/strong>(\u00cen lips\u0103 de \"Echipamentealtceva mai bun, te culci \u0219i cu nevasta<\/em>) sau \u201dFaute de cheval, on se sert d’ane\u201d<\/strong> (Neav\u00e2nd cal, te urci \u0219i pe m\u0103gar<\/em>), v\u0103 recomand, c\u00e2nd s\u0103lile de sport sunt \u00een remont \ud83d\ude42 , reabilitarea bicicletei statice, a\u00a0 steper-ului, a leg magic-ului sau a altor echipamente de sport<\/strong> care stau\u00a0ascunse \u0219i<\/em> uitate prin casa ta, eventual \u0219terse din c\u00e2nd \u00een c\u00e2nd de praf. Schiorii nu sunt socoti\u021bi, desigur, ei av\u00e2nd la \u00eendem\u00e2n\u0103 alte echipamente – chapeau bas (basca jos)<\/em> pentru ei!<\/p>\n

Cei care fac sport constant \u0219tiu c\u0103 o condi\u021bie fizic\u0103 bun\u0103 (incluz\u00e2nd aici \u0219i capacitatea de anduran\u021b\u0103) se dob\u00e2nde\u0219te \u00een timp \u0219i constant, dar se pierde chiar \u0219i \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103 de pauz\u0103<\/strong>. Nemaivorbind de faptul c\u0103,\u00a0 \u00een timpul perioadelor de inactivitate, m\u00e2nc\u00e2nd la fel ca \u00een perioadele \u00een care faci sport, s-ar putea ca organismul s\u0103 \u00eenceap\u0103 s\u0103 depoziteze.<\/p>\n

Antrenamentul de acas\u0103 nu poate fi cu nimic mai prejos dec\u00e2t cel din sala de sport, cu condi\u021bia s\u0103 fie f\u0103cut riguros, f\u0103r\u0103 pauze<\/strong>\"Dumitra<\/strong> (except\u00e2ndu-le pe cele de hidratare) \u0219i mai mult de 40 de minute<\/strong>, pentru arderea<\/em> \u00een focul transpira\u021biei a meselor bogate de Cr\u0103ciun, Sf\u00e2ntul \u0218tefan, Revelion, Sf\u00e2ntul Vasile, Sf\u00e2ntul Ion – \u0219i cred c\u0103 am epuizat lista sfin\u021bilor din perioada la care m\u0103 refer.<\/p>\n

\u0218tiu, cel mai greu este s\u0103 te urne\u0219ti, anul a fost greu \u0219i abia a\u0219teptai vacan\u021ba – doar nu \u021bi-o vei petrece f\u0103c\u00e2nd sport \ud83d\ude09 ; dar, dac\u0103 treci de primele 10 minute critice<\/strong>, pofta vine… transpir\u00e2nd!<\/p>\n

\"Bicicleta\u00cencepe cu un pedalat lejer pe bicicleta static\u0103 timp de 5-10 minute. \u00cen acela\u0219i timp, e foarte stimulant pentru creier s\u0103 urm\u0103re\u0219ti la televizor o compe\u021bi\u021bie sportiv\u0103 sau un program cu exerci\u021bii, oricare ar fi ele. \u00cen lipsa bicicletei, po\u021bi dansa (\u021bop\u0103i) pur \u0219i simplu; orice, cu condi\u021bia s\u0103 transpiri!\u00a0<\/strong><\/p>\n

Dup\u0103 \u00eenc\u0103lzire, r\u0103m\u00e2i pe biciclet\u0103 \u0219i alterneaz\u0103 momentele de pedalare intens\u0103 cu cele de pedalare medie, \u00eenc\u0103 20 de minute.<\/strong> Pentru o completare fireasc\u0103, po\u021bi trece la exerci\u021bii de tonifiere a bra\u021belor, abdomenului, coapselor, folosind gantere (greut\u0103\u021bi) sau greutatea propriului corp; vezi aici c\u00e2teva exemple de exerci\u021bii: https:\/\/www.dumitra.net\/blog\/?p=1022\u00a0 ;\u00a0 <\/a>https:\/\/www.dumitra.net\/blog\/?p=3460<\/a><\/p>\n

R\u0103m\u00e2i concentrat pe exerci\u021bii, for\u021ba mental\u0103 spore\u0219te eficien\u021ba acestora.<\/strong><\/p>\n

La finalul unei \u0219edin\u021be de 40-50 de minute, vei avea satisfac\u021bia de a te fi \u00eentrebuin\u021bat at\u00e2t \"Gantere\"fizic, c\u00e2t \u0219i mental exclusiv pentru tine. De\u0219i exerci\u021biile de intensitate mare au un efect mai bun asupra metabolismului, pentru o persoan\u0103 av\u00e2nd o condi\u021bie fizic\u0103 medie, e important s\u0103 se utilizeze constant \u00een exerci\u021bii de intensitate medie, cresc\u00e2nd treptat frecven\u021ba, dec\u00e2t s\u0103 lucreze din greu dup\u0103 care s\u0103 ia o pauz\u0103 lung\u0103\u0103\u0103\u0103\u0103<\/strong>.<\/p>\n

Constan\u021ba exerci\u021biului fizic echilibreaz\u0103 metabolismul<\/strong>; s\u0103rb\u0103torile de iarn\u0103 nu sunt un motiv s\u0103 renun\u021bi – dimpotriv\u0103 – motiva\u021bia ar trebui s\u0103 creasc\u0103 acum.<\/p>\n

Aici nu e vorba de SF: c\u00e2nd \u00ee\u021bi lucrezi corpul, pierzi \u00een greutate<\/strong>. Orice exerci\u021biu fizic stimuleaz\u0103 organismul. E important s\u0103 combini tipurile de exerci\u021bii \u0219i natura acestora – aerobe<\/strong> (combustibilul utilizat este oxigenul: biciclet\u0103, alergare, aerobic, zumba, dance, mers pe jos, volei, baschet, \u00eenot etc.) \u0219i anaerobe<\/strong> (f\u0103r\u0103 consum de oxigen: exerci\u021biile de tonifiere a musculaturii, de exemplu, sau exerci\u021bii de tip aerob executate la intensitate maxim\u0103); \u0219i de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, dac\u0103 nu chiar trei.<\/p>\n

\"4Ah! \u0218i nu uita, la final, de cele c\u00e2tev<\/strong>\"Stretching<\/strong>a exe<\/strong>rc<\/strong>i\u021bii de streching. Ajut\u0103 mult grupelor musculare lucrate!<\/strong> vezi \u0219i aici c\u00e2teva demonsta\u021bii f\u0103cute de Maria, fata mea: https:\/\/www.dumitra.net\/blog\/?p=1568<\/a><\/p>\n

 <\/p>\n

Stay toned! \ud83d\ude09<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Urm\u00e2nd zicalele fran\u021buze\u0219ti\u00a0 \u201dFaute de mieux, on couche avec sa femme\u201d (\u00cen lips\u0103 de altceva mai bun, te culci \u0219i cu nevasta) sau \u201dFaute de cheval, on se sert d’ane\u201d (Neav\u00e2nd cal, te urci...<\/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":[163,161,1,162],"tags":[146,145,144,147,143,92,83],"class_list":["post-3639","post","type-post","status-publish","format-standard","hentry","category-aerobic-sport","category-slabire","category-sport","category-tonifiere","tag-aerobic-slabire","tag-bicicleta-statica","tag-conditie-fizica","tag-exercitii-intensitate-medie","tag-sport-acasa","tag-stretching","tag-zumba"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3639","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=3639"}],"version-history":[{"count":22,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3639\/revisions"}],"predecessor-version":[{"id":3663,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3639\/revisions\/3663"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}