{"id":3802,"date":"2012-12-24T09:20:44","date_gmt":"2012-12-24T09:20:44","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=3802"},"modified":"2012-12-24T09:43:55","modified_gmt":"2012-12-24T09:43:55","slug":"operatiunea-exercitii-pentru-rochia-de-revelion-ziua-3","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=3802","title":{"rendered":"Opera\u021biunea \u201dexerci\u021bii pentru rochia de Revelion \u201d (ziua 3)"},"content":{"rendered":"<p>Acum, c\u0103 am pus la dospit cozonacul, s\u0103 \u00eencepem!&#8230;..<\/p>\n<p>\u0218i a fost \u0219i ziua a 3-a, ajunul Cr\u0103ciunului, cea \u00een care ne punem la lucru centrul nostru de comand\u0103 &#8211; <strong>ABDOMENUL<\/strong>.<\/p>\n<p>Pentru noi, femeile, aici este centrul universului\u00a0 (p\u0103m\u00e2ntul, m\u0103rile \u0219i plantele, f\u0103cute de Dumnezeu \u00een ziua a treia): g\u00e2ndim visceral, iubim visceral, suferim visceral, ne implicam visceral; toate vin \u0219i pleac\u0103 \u00een\/din p\u00e2ntecele nostru&#8230;,de care suntem rareori mul\u021bumite.<\/p>\n<p>Ast\u0103zi, continu\u0103m \u0219edin\u021ba noastr\u0103 de 25 de minute cu:<\/p>\n<p><strong>1. \u00ceNC\u0102LZIRE: 5 minute<\/strong><\/p>\n<p><strong>2. <a title=\"Tonifiere brate\" href=\"https:\/\/www.dumitra.net\/blog\/?p=3722\" target=\"_blank\">BRA\u021aE (ziua 1)<\/a><\/strong><\/p>\n<p><strong>3. <a title=\"Tonifiere coapse si fesieri\" href=\"https:\/\/www.dumitra.net\/blog\/?p=3768\" target=\"_blank\">COAPSE + FESIERI (ziua 2)<\/a><\/strong><\/p>\n<p><strong>\u00a04. ABDOMEN \u2013 superior\/inferior+talie<\/strong><\/p>\n<p>Despre cum <a title=\"Slabire abdomen\" href=\"https:\/\/www.dumitra.net\/blog\/?p=3668\" target=\"_blank\">topim<\/a> gr\u0103simea de pe abdomen, am scris zilele trecute. <strong>Primul rezultat al exerci\u021biilor de \u00eent\u0103rire a abdomenului este c\u0103 vei \u00eencepe s\u0103 te sim\u021bi st\u0103p\u00e2n\u0103 pe p\u00e2ntecul t\u0103u<\/strong>; nu-l vei mai sim\u021bi ca o bucat\u0103 anatomic\u0103 nepoliticoas\u0103, care nu-\u021bi r\u0103spunde c\u00e2nd \u00eei <em>vorbe\u0219ti; <\/em>c\u0103 atunci c\u00e2nd \u00eel \u00eencordezi, acesta \u00ee\u021bi d\u0103 replica <em>iute \u0219i tare<\/em>.<\/p>\n<p><strong>ABDOMEN SUPERIOR<\/strong><\/p>\n<p><strong>4a. Ridicarea bustului<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3825\" alt=\"Exercitiu abdomen superior1\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-superior1-300x173.jpg\" width=\"300\" height=\"173\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-superior1-300x173.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-superior1.jpg 735w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Un exerci\u021biu pe c\u00e2t de popular, pe at\u00e2t de ne\u00een\u021beles de multe\/mul\u021bi dintre noi; de aceea am \u0219i \u021binut s\u0103-l includ \u00een aceast\u0103 serie.<\/p>\n<p>Pentru evitarea durerilor de g\u00e2t, este <img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3826 alignright\" alt=\"Exercitiu abdomen superior_din spate_4\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-superior_din-spate_4-300x273.jpg\" width=\"210\" height=\"191\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-superior_din-spate_4-300x273.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-superior_din-spate_4.jpg 800w\" sizes=\"auto, (max-width: 210px) 100vw, 210px\" \/>esen\u021bial ca <strong>palmele s\u0103 stea \u00een spatele urechilor<\/strong>, <strong>f\u0103r\u0103 s\u0103 le \u00eempreun\u0103m<\/strong>, <strong>coatele deschise, iar r<\/strong><strong>idicarea bustului se face din umeri \u0219i nu din g\u00e2t. <\/strong>Atingerea genunchilor nu este o \u021bint\u0103. Exerci\u021biul fiind destinat primelor 3 perechi de mu\u0219chi afla\u021bi sub stern, este de prisos s\u0103 arcuim prea mult bustul. Rotunje\u0219te spatele la ridicare.<\/p>\n<p><strong>Aten\u021bie!<\/strong><\/p>\n<p><strong>M\u00e2inile doar se sprijin\u0103 \u00een spatele capului, NU \u00eel trag<\/strong>. Am v\u0103zute multe persoane smucindu-\u0219i pur \u0219i simplu g\u00e2tul; <img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3827\" alt=\"Exercitiu abdomen superior3\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-superior3-300x199.jpg\" width=\"300\" height=\"199\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-superior3-300x199.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-superior3.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\u00eemi imaginez suferin\u021ba lor. \u00cen acest caz, din nefericiere,<strong> singurul rezultat este durerea \u0219i apoi fragilizarea g\u00e2tului.<\/strong> Acest exerci\u021biu nu este recomandat celor cu sensibilit\u0103\u021bi ale coloanei vertebrale.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4a. Variant\u0103 mai solicitant\u0103 este \u00eempreunarea \u00een fa\u021b\u0103 a m\u00e2inilor<\/strong> \u0219i ducerea lor \u00eentre genunchi. Insist ca ridicarea s\u0103 se fac\u0103 din umeri \u0219i nu din g\u00e2t; cere concentrare, dar e important pentru zona cervical\u0103 s\u0103 faci exerci\u021biul corect.<\/p>\n<p><strong> ABDOMEN INFERIOR<\/strong><\/p>\n<p><strong>\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-3816\" alt=\"Abdomen inferior\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Abdomen-inferior-300x204.jpg\" width=\"300\" height=\"204\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Abdomen-inferior-300x204.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Abdomen-inferior.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>4b. Balansul picioarelor<br \/>\n<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-3837\" alt=\"Abdo schema_01\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Abdo-schema_01.jpg\" width=\"68\" height=\"78\" \/>Ultima pereche de p\u0103tr\u0103\u021bele a mu\u0219chiului drept abdominal, situat\u0103 de la buric \u00een jos, se lucreaz\u0103 eficient folosind greutatea propriilor picioare.<\/p>\n<p>Foarte important: picioarele s\u0103 nu coboare la un unghi mai mare de 45 de grade; o amplitudine mare nu modific\u0103 eficien\u021ba exerci\u021biului;<strong> orice cobor\u00e2re care trece peste acest unghi, neechilibrat\u0103 de \u00eencordarea fesierilor, duce la curbarea dureros\u0103 a zonei lombare (mijlocul) prin comprimarea discurilor intervertebrale<\/strong>. Palmele plasate sub fesieri reduc tensiunea asupra zonei lombare.<\/p>\n<p><strong>TALIE (Mu\u0219chii oblici)<\/strong><\/p>\n<p><strong>4c. <img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3819\" alt=\"Ex oblici_02\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Ex-oblici_02-300x137.jpg\" width=\"300\" height=\"137\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Ex-oblici_02-300x137.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Ex-oblici_02.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>R\u0103suciri ale bustului altern\u00e2nd <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-3831\" alt=\"Exercitiu abdomen oblici\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-oblici-300x196.jpg\" width=\"300\" height=\"196\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-oblici-300x196.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Exercitiu-abdomen-oblici.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>picioarele<\/strong><\/p>\n<p>Important la acest exerci\u021biu este ca spatele &#8211; p\u00e2n\u0103 sub nivelul omopla\u021bilor &#8211; s\u0103 r\u0103m\u00e2n\u0103 lipit de podea, astfel \u00eenc\u00e2t torsiunea s\u0103 fie scurt\u0103 \u0219i intens\u0103.<strong> Alterneaz\u0103 apropierea cotului de genunchiul opus, \u00een timp ce cel\u0103lat picior coboar\u0103 \u00eentins p\u00e2n\u0103 la un unchi de 45 de grade<\/strong>. Men\u021bine <strong>apropierea cot-genunchi opus dou\u0103 secunde,<\/strong> dup\u0103 care schimb\u0103 piciorul.<\/p>\n<p>Exerci\u021biile acestea<strong> trebuie executate f\u0103r\u0103 grab\u0103<\/strong>, av\u00e2nd grij\u0103 \u0219i de respira\u021bie: <strong>inspir\u0103m la \u00eenceputul mi\u0219c\u0103rii, expir\u0103m pe maximum de mi\u0219care.<\/strong><\/p>\n<p>Acelea dintre voi, obi\u0219nuite cu efortul fizic constant,<strong> pot face 15-20 de repet\u0103ri per serie<\/strong>, <strong>2-3 serii<\/strong>; \u00een caz contrar, <strong>8-10 repet\u0103ri per serie<\/strong> sunt recomandate, <strong>1-2 serii<\/strong>.<\/p>\n<p>De acum \u0219i p\u00e2n\u0103 la Revelion<strong> \u00eencerca\u021bi o alternare confortabli\u0103 a exerci\u021biilor pentru bra\u021be, coapse\/fesieri, abdomen.<\/strong><\/p>\n<p><strong>\u00centr-o zi, face\u021bi combina\u021bii de bra\u021be \u0219i picioare<\/strong>, av\u00e2nd grij\u0103 s\u0103 p\u0103stra\u021bi abdomenul \u00eencordat pe parcursul exerci\u021biilor;<strong> \u00een urm\u0103toarea, abdomen+coapse etc<\/strong>. Dac\u0103 apare febra, acorda\u021bi o zi de pauz\u0103 grupei musculare suferinde.<\/p>\n<p>La cap\u0103tul celor 9 zile \u00ee\u021bi vei sim\u021bi <em>mu\u0219chii la locul lor<\/em>, carnea ferm\u0103, poate o u\u0219oar\u0103 oboseal\u0103 pl\u0103cut\u0103 \u0219i, cu siguran\u021b\u0103, te vei privi cu mai mult respect \u00een oglind\u0103. Adaug\u0103 complimentelor pe care le vei primi \u00een seara de Revelion \u0219i pe-ale mele. Sunt binemeritate.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-3834\" alt=\"Abdomen cu Stefan1\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Abdomen-cu-Stefan1-300x203.jpg\" width=\"210\" height=\"142\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Abdomen-cu-Stefan1-300x203.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/Abdomen-cu-Stefan1.jpg 800w\" sizes=\"auto, (max-width: 210px) 100vw, 210px\" \/><\/p>\n<p>Eu fac exerci\u021bii pentru abdomen asistat\u0103 de un foarte juc\u0103u\u0219 antrenor personal, ceea ce \u00eemi \u00eengreuneaz\u0103 pl\u0103cut\u00a0 sarcina.<\/p>\n<p><strong>V\u0103 doresc Cr\u0103ciun fericit \u0219i tonic al\u0103turi de cei dragi!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Acum, c\u0103 am pus la dospit cozonacul, s\u0103 \u00eencepem!&#8230;.. \u0218i a fost \u0219i ziua a 3-a, ajunul Cr\u0103ciunului, cea \u00een care ne punem la lucru centrul nostru de comand\u0103 &#8211; ABDOMENUL. Pentru noi, femeile,&#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":[9,1,162],"tags":[168,167,159],"class_list":["post-3802","post","type-post","status-publish","format-standard","hentry","category-sanatate","category-sport","category-tonifiere","tag-muschi-oblici","tag-tonifiere-abdomen","tag-tonifiere-fesieri"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3802","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=3802"}],"version-history":[{"count":34,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3802\/revisions"}],"predecessor-version":[{"id":3841,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3802\/revisions\/3841"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}