{"id":3872,"date":"2012-12-26T20:16:53","date_gmt":"2012-12-26T20:16:53","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=3872"},"modified":"2013-03-01T18:45:32","modified_gmt":"2013-03-01T18:45:32","slug":"pregatirea-fizica-pentru-schi","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=3872","title":{"rendered":"Preg\u0103tirea fizic\u0103 pentru schi"},"content":{"rendered":"

Anda va pleca l\"chamonix_ski\"a schi\u00a0 \u00een ianuarie;\u00a0zilele trecute, \u00eemi solicita c\u00e2teva exerci\u021bii care s\u0103 o preg\u0103teasc\u0103 pentru efortul ce va s\u0103-l fac\u0103. Cum presupun c\u0103 Anda nu e o excep\u021bie \u00een aceast\u0103 privin\u021b\u0103, dau mai jos c\u00e2teva idei, astfel \u00eenc\u00e2t s\u0103 treci de prima zi de schi\u00a0f\u0103r\u0103 febr<\/strong><\/strong>\u0103 muscular\u0103<\/strong> \u0219i s\u0103 rezi\u0219ti cu brio tot sejurul.
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Schiatul este un sport de<\/strong> anduran\u021b\u0103, pentru care e nevoie de o bun\u0103 rezisten\u021b\u0103 la efortul de<\/strong> tip aerob (combustibilul folosit pentru sus\u021binerea efortului este oxigenul), dar \u0219i de o musculatur\u0103 \u00eent\u0103rit\u0103. <\/strong><\/p>\n

E potrivit s\u0103 \u00ee\u021bi \u00eencepi preg\u0103tirea fizic\u0103 cu cel pu\u021bin o lun\u0103 \u00eenainte<\/strong>; bifeaz\u0103 2-3\u00a0 \"Exercitiu\u0219edin\u021be pe s\u0103pt\u0103m\u00e2n\u0103<\/strong> \u0219i combin\u0103 efortul pentru m\u0103rirea capacit\u0103\u021bii cardiorespiratorii cu tonifierea musculaturii, \u00een special a zonelor care vor fi intens solicitate: coapse \u0219i fesieri.<\/strong> A nu se \u00een\u021belege c\u0103 trebuie s\u0103 ui\u021bi de abdomen, care \u00ee\u021bi p\u0103streaz\u0103 spatele drept, \u0219i de bra\u021be, care-\u021bi asigur\u0103 echilibrul.<\/p>\n

Cum \u00ee\u021bi antrenezi rezisten\u021ba<\/strong><\/p>\n

\"Patinoar2\"Include \u00een programul t\u0103u de antrenament cel pu\u021bin 30 de minute de alergare<\/strong> (se poate \u0219i pe z\u0103pad\u0103, eu fac asta constant – fortifc\u0103 \u0219i sistemul imunitar), biciclet\u0103, patinaj, mers pe jos vioi, urcatul sc\u0103rilor<\/strong> sau, cel mai eficient, \u00eenotul.<\/strong> \u00cencearc\u0103 s\u0103 men\u021bii un nivel mediu de efort, ceea ce \u00eenseamn\u0103 c\u0103 po\u021bi vorbi f\u0103r\u0103 sincope \u00een timpul ac\u021biunii, f\u0103r\u0103 s\u0103 \u00ee\u021bi pierzi suflul. \u00cen plus, te ajut\u0103 s\u0103 scapi \u0219i de sarmalele depozitate<\/em> de s\u0103rb\u0103tori. \ud83d\ude09<\/p>\n

Cum \u00eent\u0103re\u0219ti musculatura<\/strong><\/p>\n

\"GenoflexiuneGrupele musculare cele mai solicitate<\/strong> \u00een timpul schiatului sunt fesierii + coapsele posterioare<\/strong> (ischiogambierii) \u0219i coapsa anterioar\u0103<\/strong> (cvadricepsul).<\/p>\n

Cele mai eficiente exerci\u021bii pentru fesieri \u0219i coapsele posterioare sunt banalele (vezi aici cum se fac corect genuflexiuni)<\/a>. Supline\u0219te cu 2-3 serii de fand\u0103ri laterale (vezi aici fand\u0103ri laterale)<\/a> \u0219i fand\u0103ri fa\u021b\u0103-spate, 8-10-20 de repet\u0103ri, \u00een func\u021bie de preg\u0103tirea ta fizic\u0103.<\/p>\n

Pentru \u00eent\u0103rirea coapselor anterioare<\/strong> (cvadriceps) un exerci\u021biu care d\u0103 excelente rezultate este statul pe scaun ….f\u0103r\u0103 scaun, la perete<\/strong>. A\u0219eaz\u0103-te cu spatele la perete \u0219i coboar\u0103 p\u00e2n\u0103 c\u00e2nd genunchii ajung la un unghi de 90 de grade. \u00cencordeaz\u0103 \u0219i trage abdomenul. R\u0103m\u00e2i pe pozi\u021bie 10-30 de secunde; m\u0103re\u0219te progresiv durata. E un exerci\u021biu care arde<\/em> \u0219i ranforseaz\u0103. \ud83d\ude42<\/p>\n

\"Exercitiu\"ExercitiuAten\u021bie la pozi\u021bia genunchilor! (aici: cum \u00ee\u021bi protejezi articula\u021biile c\u00e2nd faci sport)<\/a><\/p>\n

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\u00cencheie \u0219edin\u021ba cu c\u00e2teva exerci\u021bii de stretching<\/strong>. \u0218i nu uita de abdomen<\/a> \u0219i bra\u021be<\/a> – sunt la fel de importante.<\/p>\n

Prima zi de schi<\/strong><\/p>\n

\u00cenainte s\u0103 \u00eencepi ac\u021biunea p\u00e2\u00e2\u00e2\u00e2rtieeeeeee, f\u0103 c\u00e2teva mi\u0219c\u0103ri de \u00eenc\u0103lzire a \"Stretchingarticula\u021biilor – ale genunchilor, \u00een special, ale \u0219oldului, ale bra\u021belor – \u0219i chiar stretching; 5-7 minute.
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\u00cencheie fiecare \u0219edin\u021b\u0103 de schi cu c\u00e2teva exerci\u021bii de stretching pentru relaxarea musculaturii. Cel pu\u021bin \u00een prima zi, dup\u0103 timpul petrecut pe p\u00e2rtie, 10-15 minute de alergare u\u0219oar\u0103 ajut\u0103 la eliminarea acidului lactic acumulat. Cum unde? La sala de fitness a hotelului.<\/em> \ud83d\ude42 \ud83d\ude42 \ud83d\ude42<\/p>\n

Poate e prea mult, totu\u0219i, pentru prima zi; dar un du\u0219 cald-rece \u0219i un masaj minimum 10-15 minute sunt la fel de eficiente pentru refacere<\/strong>. V\u00e2r\u0103-te \u00een pat \u00eenainte de ora 22.00 pentru o revenire complet\u0103.<\/p>\n

Ce\/c\u00e2t m\u0103n\u00e2nci la schi<\/strong><\/p>\n

\"Paste\"Ai nevoie de energie, a\u0219a c\u0103 nu s\u0103ri peste mese. \u00cencepe cu un mic dejun s\u0103n\u0103tos<\/strong> (nu copios) \u0219i consistent, bazat pe cereale, semin\u021be, fructe proaspete+fructe uscate \u0219i ceva proteine – lactate, ou\u0103, \u0219unc\u0103 slab\u0103.<\/strong> Pentru sus\u021binerea \u0219i refacerea de dup\u0103 efort ai nevoie de carbohidra\u021bi \u0219i proteine<\/strong>. Te po\u021bi g\u00e2ndi la paste al dente, <\/em>de exemplu. Imediat dup\u0103 schi, trateaz\u0103-te cu un suc natural de portocale<\/strong> (ajut\u0103 la eliminarea acidului lactic, arsurii musculare) \u0219i a\u0219teapt\u0103 cel pu\u021bin o or\u0103 p\u00e2n\u0103 s\u0103 m\u0103n\u00e2nci.<\/p>\n

Blindeaz\u0103-\u021bi buzunarele cu batoane energizante, ciocolat\u0103, nuci<\/strong>. Nu se depun, se \"Nucitransform\u0103…. \ud83d\ude09<\/p>\n

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Cum te hidratezi<\/strong><\/p>\n

...intens. Ideal ar fi ca la fiecare jum\u0103tate de or\u0103 s\u0103 te hidratezi. Deshidratarea accentueaz\u0103 oboseala!<\/strong><\/p>\n

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\"Ski<\/p>\n

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Sugestiile de mai sus sunt valabile pentru schiatul \u00een Austria, Elve\u021bia, Bulgaria etc.; pentru statul ore-n \u0219ir \u00een traficul de pe DN1, str\u00e2nge\u021bi puternic din fesieri p\u00e2n\u0103 la destin\u021bie.<\/strong> \ud83d\ude42 \ud83d\ude42<\/p>\n

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Anda va pleca la schi\u00a0 \u00een ianuarie;\u00a0zilele trecute, \u00eemi solicita c\u00e2teva exerci\u021bii care s\u0103 o preg\u0103teasc\u0103 pentru efortul ce va s\u0103-l fac\u0103. Cum presupun c\u0103 Anda nu e o excep\u021bie \u00een aceast\u0103 privin\u021b\u0103, dau...<\/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":[163,11,9,1,162],"tags":[322,171,323,175,170,172,173,324,169,174],"class_list":["post-3872","post","type-post","status-publish","format-standard","hentry","category-aerobic-sport","category-dieta","category-sanatate","category-sport","category-tonifiere","tag-alimentatie-schi","tag-alimentatie-ski","tag-antrenare-pentru-schi","tag-ce-mananci-la-ski","tag-exercitii-pentru-ski","tag-hidratare-la-schi","tag-masaj-dupa-ski","tag-pregatire-fizica-schi","tag-pregatire-ski","tag-tonifiere-schi"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3872","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=3872"}],"version-history":[{"count":52,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3872\/revisions"}],"predecessor-version":[{"id":3930,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3872\/revisions\/3930"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}