{"id":4406,"date":"2013-01-14T08:16:18","date_gmt":"2013-01-14T08:16:18","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=4406"},"modified":"2013-01-24T21:30:44","modified_gmt":"2013-01-24T21:30:44","slug":"coapsele-nu-se-slabesc-cu-fandari","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=4406","title":{"rendered":"Coapsele NU se sub\u021biaz\u0103 cu greut\u0103\u021bi"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-4427\" alt=\"Coapse la mare\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Coapse-la-mare1.jpg\" width=\"800\" height=\"460\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Coapse-la-mare1.jpg 800w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Coapse-la-mare1-300x172.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Coapse-la-mare1-600x345.jpg 600w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Coapse-la-mare1-624x358.jpg 624w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>Spre deosebire de b\u0103rba\u021bi, <strong>femeile sunt <em>programate genetic<\/em> s\u0103 acumuleze gr\u0103sime \u00een zona coapselor (si nu numai, voi mai vorbi despre asta), organismul anticipand o viitoare (posibil\u0103) sarcin\u0103.<\/strong><\/p>\n<p>De\u0219i atunci c\u00e2nd ne \u00eeng\u0103\u0219\u0103m, locurile unde g\u0103simea se <em>a\u0219eaz\u0103<\/em> mai \u00eent\u00e2i sunt burta, \u0219oldurile, coapsele, <strong>c\u00e2nd sl\u0103bim ordinea nu mai este aceea\u0219i: fa\u021b\u0103, bra\u021be, abdomen, coapse, genunchi, gambe.<\/strong> E nedrept, dar a\u0219a trebuie s\u0103 fie; organismul fiec\u0103rei femei conserv\u0103 specia \u0219i opune rezisten\u021b\u0103! Nu fi\u021bi m\u00e2nioase pe el.<\/p>\n<p>\u0218tiind aceste lucruri, este inutil s\u0103 ne arunc\u0103m \u00een seturi lungi, haotice \u0219i dureroase de exerci\u021bii pentru coapse \u00een speran\u021ba c\u0103 le vom mic\u0219ora circumferin\u021ba.<\/p>\n<p><strong>\u00cen timp ce tonifierea, cre\u0219terea masei musculare prin exerci\u021bii, se poate face izolat, pe grupe musculare, sl\u0103birea &#8211; nu!<!--more--><\/strong><\/p>\n<p><strong> Sl\u0103birea se face progresiv \u0219i de sus \u00een jos<br \/>\n<\/strong><\/p>\n<p>C\u00e2nd \u00eencepi procesul de sub\u021biere a coapselor, \u021bine cont de faptul <strong>c\u0103 trebuie s\u0103 ai cel pu\u021bin 2-3 \u0219edin\u021be pe s\u0103pt\u0103m\u00e2n\u0103 de antrenament aerob realizat la 60-80% din frecven\u021ba cardiac\u0103 maximal\u0103<\/strong> (te po\u021bi testa prin \u00eencercarea de a vorbi \u00een timpul efortului, f\u0103r\u0103 s\u0103 ai sincope):<strong> aerobic, Zumba, alergare, Taebo, Kangoo Jumps, mers nordic sau plimb\u0103ri lungi, pentru cei c\u0103rora efortul mediu nu le este recomandat.<\/strong><\/p>\n<p>Av\u00e2nd drept \u021bint\u0103 partea inferioar\u0103 a corpului, <strong>eu n-a\u0219 sugera antrenamente de \u00eenot sau biciclet\u0103, care pot dezvolta fie fesierii, fie coapsa anterioar\u0103<\/strong> (cvadricepsul) &#8211; \u0219i nu asta \u00ee\u021bi dore\u0219ti \u00een prima faz\u0103 a sub\u021bierii, nu-i a\u0219a? Sau, dac\u0103 deja ai o biciclet\u0103 acas\u0103, nu<em> te \u00eenc\u0103rca<\/em>! Folose\u0219te prima treapt\u0103 de vitez\u0103, pedalat constant, astfel \u00eenc\u00e2t s\u0103 nu sim\u021bi c\u0103 partea care lucreaz\u0103 cel mai mult este coapsa anterioar\u0103 (cvadricepsul)<\/p>\n<p>\u0218edin\u021bele de rezisten\u021b\u0103<strong> trebuie \u00eenso\u021bie de exerci\u021bii de fitness de tip cardio, bazate pe greutatea propriului corp, f\u0103r\u0103 greut\u0103\u021bi adi\u021bionale care nu fac altceva dec\u00e2t s\u0103 m\u0103reasc\u0103 masa muscular\u0103<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-4411\" alt=\"Saritura broastei 1\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Saritura-broastei-1-200x300.jpg\" width=\"200\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Saritura-broastei-1-200x300.jpg 200w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Saritura-broastei-1-682x1024.jpg 682w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Saritura-broastei-1.jpg 800w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><strong>Exerci\u021biile trebuie s\u0103 fie dinamice \u0219i explozive &#8211;\u00a0 <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-4412\" alt=\"Saritura broastei 2\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Saritura-broastei-2-200x300.jpg\" width=\"200\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Saritura-broastei-2-200x300.jpg 200w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Saritura-broastei-2-682x1024.jpg 682w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Saritura-broastei-2.jpg 800w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/>s\u0103ritul coardei, genuflexiuni, extensii, <strong>fand\u0103ri<\/strong>, combinate cu s\u0103rituri\u00a0 &#8211; pentru ca timpul de contrac\u021bie muscular\u0103 s\u0103 fie redus. Fiind solicitante \u0219i intense, exerci\u021biile dinamice nu pot fi f\u0103cute \u00een serii lungi. 10-15 repet\u0103ri, o serie per exerci\u021biu, sunt suficiente.<em> (\u00cen imagini, un tip de exerci\u021biu exploziv, l-am numit s\u0103ritura broa\u0219tei.)<\/em><\/strong><\/p>\n<p>Atunci c\u00e2nd timpul nu-\u021bi permite, f\u0103 un compromis: 40 de minute de antrenament tip rezisten\u021b\u0103, 15-20 de minute exerci\u021bii dinamice. \u00cen func\u021bie de rezultate, po\u021bi reconsidera propor\u021bia.<\/p>\n<p>\u00cen final, \u0219tiu c\u0103 a r\u0103mas un lucru neclar &#8211; <strong>\u00een c\u00e2t timp sub\u021biezi copasele<\/strong>. Nu vreau s\u0103 te dezam\u0103gesc, dar<strong> este nerealist s\u0103 speri c\u0103 mai devreme de un an po\u021bi ajunge la rezultatul dorit, \u00een condi\u021biile unor antrenamente riguroase, constante, de preferat sub \u00eendrumarea unui instructor calificat, \u0219i a unui regim hipocaloric.<\/strong> Te asigur c\u0103 rezultatul va fi unul s\u0103n\u0103tos \u0219i de durat\u0103.<\/p>\n<p>So\u021bul meu, asist\u00e2nd la discu\u021bia cu o vecin\u0103 interesat\u0103 de cum \u0219i \u00een c\u00e2t timp am sl\u0103bit, a avut ulterior urm\u0103toarea remarc\u0103: <strong>\u201dnu mai spune c\u0103 ai avut nevoie de aproape 1 an \u0219i jum\u0103tate pentru a ajunge la forma actual\u0103, c\u0103 le sperii\u201d<\/strong>.<\/p>\n<p>Nu vreu s\u0103 te sperii, ci doar s\u0103 prive\u0219ti cu \u00eencredere \u0219i r\u0103bdare efortul t\u0103u; \u0219i, mai ales, s\u0103 nu abandonezi la jum\u0103tatea drumului, dup\u0103 ce ai parcurs partea cea mai dificil\u0103.<\/p>\n<p><strong>Aten\u021bie, aici drum cu sens unic!\u00a0\u00a0\u00a0 <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spre deosebire de b\u0103rba\u021bi, femeile sunt programate genetic s\u0103 acumuleze gr\u0103sime \u00een zona coapselor (si nu numai, voi mai vorbi despre asta), organismul anticipand o viitoare (posibil\u0103) sarcin\u0103. De\u0219i atunci c\u00e2nd ne \u00eeng\u0103\u0219\u0103m, locurile&#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":[1],"tags":[],"class_list":["post-4406","post","type-post","status-publish","format-standard","hentry","category-sport"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/4406","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=4406"}],"version-history":[{"count":17,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/4406\/revisions"}],"predecessor-version":[{"id":4634,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/4406\/revisions\/4634"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4406"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}