{"id":3768,"date":"2012-12-23T05:04:27","date_gmt":"2012-12-23T05:04:27","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=3768"},"modified":"2013-01-21T21:27:59","modified_gmt":"2013-01-21T21:27:59","slug":"operatiunea-exercitii-pentru-rochia-de-revelion-ziua-2","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=3768","title":{"rendered":"Opera\u021biunea \u201dexerci\u021bii pentru rochia de Revelion \u201d (ziua 2)"},"content":{"rendered":"

\u0218i a fost ziua a doua, ziua \u00een care atac\u0103m<\/em> exerci\u021biile pentru COAPSELE POSTERIOARE \u0218I FESIERI, p\u0103str\u00e2nd formatul inaugurat ieri, cu 5 minute \u00eenc\u0103lzire \u0219i un exerci\u021biu + o variant\u0103 mai solicitant\u0103 pentru aceea\u0219i grup\u0103 muscular\u0103.<\/strong><\/p>\n

1. \u00ceNC\u0102LZIRE: 5 minute<\/strong> mers energic pe loc<\/strong> (sau dans<\/strong>, la inspira\u021bie) altern\u00e2nd ridic\u0103ri succesive ale genunchilor<\/strong> cu 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\u021bii.<\/p>\n

2. BRA\u021aE<\/strong> (vezi articolul de ieri https:\/\/www.dumitra.net\/blog\/?p=3722) <\/a><\/p>\n

3. COAPSE POSTERIOARE + FESIERI<\/strong><\/p>\n

3a.<\/strong> Din pozi\u021bia alungit pe sapte, \u00eendoaie genunchii \"Exercitiup\u00e2n\u0103 c\u00e2nd toat\u0103 talpa este perfect lipit\u0103 de podea. Palmele echilibr\u00e2nd corpul, ridic\u0103 bazinul, \u00eencord\u00e2nd \u00een acela\u0219i timp fesierii. Exerci\u021biul \u00eel po\u021bi face fie \u021bin\u00e2nd t\u0103lpile \u00een \u00eentregime lipite de podea, fie sprijinindu-te pe c\u0103lc\u00e2ie (ca \u00een foto)<\/strong>. Aceast\u0103 din urm\u0103 postur\u0103 angajeaz\u0103 mai mult bicepsul femural<\/strong> (partea central\u0103 a coapsei posterioare).<\/p>\n

Pentru un rezultat sigur, alterneaz\u0103 seriile executate la amplitudine mare<\/strong> a mi\u0219c\u0103rii (atingi podeaua cu fesierii) cu cele de amplitudine mic\u0103<\/strong> (fesierii nu mai ating podeaua)\u00a0 – mi\u0219carea se face mai de sus, sacadat, f\u0103r\u0103 a \u00eempinge prea mult bazinul<\/strong> \u00een detrimentul zonei lombare (a mijlocului).<\/p>\n

3b.<\/strong> P\u0103str\u00e2nd genunchii \u00eendoi\u021bi, t\u0103lpile pe podea, ridic\u0103 bazinul \u0219i apropie genunchii<\/strong>. Men\u021bine bazinul ridicat \u0219i fix<\/strong> (vezi foto de mai sus), apropiind doar genunchii<\/strong>. Mi\u0219carea aceasta angajeaz\u0103 \u0219i fesierii mijlocii<\/strong> (extrema lateral\u0103 a fesierilor), dar \u0219i p\u0103r\u021bile interne ale coapselor (aductorii).<\/p>\n

\"Exercitiu<\/p>\n

3a. Variant\u0103 mai solicitant\u0103:<\/strong> Un singur picior execut\u0103 mi\u0219carea; toat\u0103 greutatea corpului transfer\u00e2ndu-i-se, exerci\u021biul devine mai intens (foto st\u00e2nga).<\/p>\n

\"Genoflrxiuni<\/p>\n

 <\/p>\n

BONUS \ud83d\ude09<\/strong> S\u0103 \u00eencheiem triumf\u0103tor cu c\u00e2teva genuflexiuni<\/strong> (cu sau f\u0103r\u0103 gantere, \u00een func\u021bie de nivelul de fitness al fiec\u0103reia).<\/p>\n

Aten\u021bie c\u00e2nd faci genuflexiuni!<\/strong><\/p>\n

Men\u021bine spatele drept, abdomenul \u00eencordat, \u0219i evit\u0103 aplecarea spre \u00eenainte a bustului; las\u0103-te c\u00e2t mai mult pe spate p\u00e2n\u0103 sim\u021bi c\u0103 degetele de la picioare \u00eencep s\u0103 se ridice.<\/p>\n

Exerci\u021biul devine complet atunci c\u00e2nd coapsa este paralel\u0103 cu solul<\/strong> (e bine s\u0103 te prive\u0219ti \u00een oglid\u0103 c\u00e2nd faci exerci\u021biul);<\/p>\n

Dac\u0103 nu ajungi s\u0103 ai coapsa paralel\u0103 cu solul, nu-i bai, r\u0103m\u00e2i la un nivel confortabil, dar persevereaz\u0103. Istoria nu e \u00eentotdeauna f\u0103cut\u0103 din fapte mari; mai degrab\u0103, ispr\u0103vile mici \u0219i bine conduse duc la ivirea celor grandioase!<\/strong><\/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","protected":false},"excerpt":{"rendered":"

\u0218i a fost ziua a doua, ziua \u00een care atac\u0103m exerci\u021biile pentru COAPSELE POSTERIOARE \u0218I FESIERI, p\u0103str\u00e2nd formatul inaugurat ieri, cu 5 minute \u00eenc\u0103lzire \u0219i un exerci\u021biu + o variant\u0103 mai solicitant\u0103 pentru aceea\u0219i...<\/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":[4,1,162],"tags":[164,165,166],"class_list":["post-3768","post","type-post","status-publish","format-standard","hentry","category-personal","category-sport","category-tonifiere","tag-exercitii-tonifiere-coapse","tag-exercitii-tonifiere-fesieri","tag-genoflexiuni"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3768","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=3768"}],"version-history":[{"count":30,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3768\/revisions"}],"predecessor-version":[{"id":4568,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3768\/revisions\/4568"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}