{"id":3722,"date":"2012-12-22T13:14:23","date_gmt":"2012-12-22T13:14:23","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=3722"},"modified":"2012-12-30T19:04:32","modified_gmt":"2012-12-30T19:04:32","slug":"operatiunea-exercitii-rochia-de-seara-pentru-revelion","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=3722","title":{"rendered":"Opera\u021biunea \u201dexerci\u021bii pentru rochia de Revelion \u201d (ziua 1)"},"content":{"rendered":"

\"Summer+Sanders+Woman+Day+8th+Annual+Red+Dress\"Dumnezeu a f\u0103cut lumea \u00een 6 zile \u0219i \u00een a 7-a s-a odihnit; eu v\u0103 propun s\u0103 lucr\u0103m 8 zile de exerci\u021bii fizice de tonifiere, iar \u00eentr-a 9-a, pe 31 decembrie 2012, s\u0103 ne odihnim; vom avea toate motivele s\u0103 ne simtem<\/em> bine \u00een rochia de sear\u0103,<\/strong> perfect adaptat\u0103 coapselor, fesierilor bine lucra\u021bi, \u0219i s\u0103 p\u0103\u0219im mul\u021bumite, \u00eencrez\u0103toare \u00een noul an.<\/p>\n

\u0218tiu c\u0103 timpul este o problem\u0103, mai ales \u00een aceast\u0103 perioad\u0103; nu insist s\u0103 lucra\u021bi mai mult de 25 de minute pe zi. E ca \u0219i cum a\u021bi z\u0103bovi mai mult \u00een fa\u021ba ce\u0219tii de cafea (ceai)…..activ…
\n<\/strong><\/p>\n

E mult?<\/p>\n

E suficient \u0219i face minuni, cu condi\u021bia ca pauzele dintre seturi s\u0103 fie reduse la minimum (30 secunde), iar num\u0103rul de repet\u0103ri \u0219i serii s\u0103 fie crescut p\u00e2n\u0103 apare senza\u021bia de arsur\u0103<\/strong>.<\/p>\n

Programul de 9 zile se va desf\u0103\u0219ura astfel:<\/p>\n

1. \u00ceNC\u0102LZIRE: 5 minute<\/strong> mers energic pe loc<\/strong> (sau dans<\/strong>, la inspira\u021bie) altern\u00e2nd cu ridic\u0103ri succesive ale genunchiului<\/strong> \u0219i ducerea c\u0103lc\u00e2iului la fesieri<\/strong> (leg curl); ad\u0103uga\u021bi rota\u021bii ale bra\u021belor\/umerilor \u00eenainte-\u00eenapoi<\/strong>, f\u0103r\u0103 s\u0103 smuci\u021bi din articula\u021bie. Fi\u021bi bl\u00e2nde<\/em> (nu blonde – \u00een sensul bancurilor cu blonde)!<\/p>\n

2. BRA\u021aE<\/strong>: ne concentr\u0103m pe biceps<\/strong> (partea anterioar\u0103 a bra\u021bului vecin\u0103 pieptului), triceps<\/strong> (partea posterioar\u0103, care at\u00e2rn\u0103 \ud83d\ude42 ), deltoizi<\/strong> (umeri). Umerii frumo\u0219i, rotunzi, lasa\u021bi la vedere de superba-\u021bi rochie de sear\u0103, sunt o promisiune sigur\u0103 a unor fesieri cel pu\u021bin la fel interesan\u021bi…. \ud83d\ude09<\/p>\n

3. COAPSE + FESIERI- insist\u0103m pe zona posterioar\u0103\u00a0 a coapselor. <\/strong><\/p>\n

\u00a04. ABDOMEN – superior\/inferior+talie. Ufff, iar abdomene! \ud83d\ude09
\n<\/strong><\/p>\n

Ast\u0103zi, exerci\u021bii pentru bra\u021be.<\/strong><\/p>\n

2a. BICEPS:<\/strong> \"Exercitiu<\/p>\n

P\u0103str\u00e2nd coatele lipite de bust, ridici ganterele \"Exercitiu(sticle umplute cu apa) ceva mai sus de nivelul cotului. Este inutil s\u0103 duci greut\u0103\u021bile p\u00e2n\u0103 la um\u0103r; punctul maxim de lucru, \u00eencordarea maxim\u0103, este atins\u0103 la jum\u0103tatea cursei (legile mecanicii). Inspiri pe \u00eenceputul mi\u0219c\u0103rii, expiri la sf\u00e2r\u0219itul acesteia.<\/p>\n

\"Exercitiu<\/p>\n

 <\/p>\n

O alt\u0103 variant\u0103 de exerci\u021biu pentru biceps, care izoleaz\u0103 mu\u0219chiul, f\u0103c\u00e2nd efortul mai intens, este cea din foto st\u00e2nga. M\u00e2na liber\u0103 fixeaz\u0103 cotul celei care efectueaz\u0103 mi\u0219carea.<\/p>\n

 <\/p>\n

2b. TRICEPS<\/strong><\/p>\n

Pentru ac\"Tricepsest exer\"Tricepsci\u021biu, aplecarea bustului e necesar\u0103 pentru asigurarea un unghi de lucru confortabil pentru spate, g\u00e2t, articula\u021bii. Extensia bra\u021bului se face din fa\u021b\u0103, de la nivelul pieptului, c\u0103tre spate, niciodat\u0103 invers.<\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

\"TricepsO variant\u0103 \u00een oglind\u0103\u00a0<\/em> a celui de-al doilea exerci\u021biu pentru biceps: Sensul extensiei se p\u0103streaz\u0103: cu bra\u021bul \u00eendoit, din fa\u021b\u0103, de la nivelul pieptului, c\u0103tre spate; e foarte important s\u0103 nu \u00eempingem mai sus de limita confortabil\u0103 a um\u0103rului pentru a nu leza articula\u021biile.<\/strong><\/p>\n

2c. Deltoizi (umeri)<\/strong><\/p>\n

\"Exerci'iuPozi\u021bie: cu picioarele dep\u0103rtate la nivelul umerilor, genunghii u\u0219or \u00eendoi\u021bi, abdomenul ferm, spatele drept, bra\u021bele pe l\u00e2ng\u0103 corp \u0219i palmele spre interior.<\/strong><\/p>\n

Ridic\u0103 ganterele (men\u021bin\u00e2nd bra\u021bul \u00eentins) p\u00e2n\u0103 la nivelul umerilor. Direc\u021bia mi\u0219c\u0103rii este de jos spre umeri.<\/strong><\/p>\n

O variant\u0103 arz\u0103toare<\/em> a acesutui exerci\u021biu este efectuarea de cercuri spre fa\u021b\u0103 \u0219i spate, cu bra\u021bele ridicate la nivelul um\u0103rului precum \u00een foto de mai sus. Fiind un exerci\u021biu intens pentru deltoizi, po\u021bi lucra f\u0103r\u0103 greut\u0103\u021bi. Senza\u021bia de arsur\u0103 apare oricum…. \ud83d\ude42<\/p>\n

Acelea dintre voi, obi\u0219nuite cu efortul fizic constant, pot face 15-20 de repet\u0103ri per serie<\/strong>, 2-3 serii<\/strong>; \u00een caz contrar, 8-10 repet\u0103ri per serie<\/strong> sunt recomandate, 1-2 serii<\/strong>.<\/p>\n

Exerci\u021biile acestea sunt, pe c\u00e2t de u\u0219oare, pe at\u00e2t de eficiente pentru bra\u021be. Dac\u0103 apare febra, ia o zi de pauz\u0103 – timp \u00een care te comi\u021bi cu<\/em> exerci\u021bii pentru coapse<\/em>.<\/p>\n

Despre acestea, m\u00e2ine!<\/p>\n

ngg_shortcode_0_placeholder<\/p>\n","protected":false},"excerpt":{"rendered":"

Dumnezeu a f\u0103cut lumea \u00een 6 zile \u0219i \u00een a 7-a s-a odihnit; eu v\u0103 propun s\u0103 lucr\u0103m 8 zile de exerci\u021bii fizice de tonifiere, iar \u00eentr-a 9-a, pe 31 decembrie 2012, s\u0103 ne...<\/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":[1,162],"tags":[160,155,154,156,157,158,159],"class_list":["post-3722","post","type-post","status-publish","format-standard","hentry","category-sport","category-tonifiere","tag-exercitii-abdomen","tag-exercitii-deltoizi","tag-exercitii-triceps","tag-rochie-de-revelion","tag-tonifiere-brate","tag-tonifiere-coapse","tag-tonifiere-fesieri"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3722","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=3722"}],"version-history":[{"count":34,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3722\/revisions"}],"predecessor-version":[{"id":3752,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3722\/revisions\/3752"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3722"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3722"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}