{"id":5174,"date":"2013-02-27T08:19:58","date_gmt":"2013-02-27T08:19:58","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=5174"},"modified":"2013-02-28T20:39:13","modified_gmt":"2013-02-28T20:39:13","slug":"un-exercitiu-simplu-pentru-abdomen","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=5174","title":{"rendered":"Un exerci\u021biu simplu pentru abdomen"},"content":{"rendered":"<p>Dac\u0103 exist\u0103 ceva \u00een sport de care unii\/unele dintre noi se feresc precum dracul de t\u0103m\u00e2ie, acestea sunt clasicele \u201dabdomene\u201d. \u0218i poate pe bun\u0103 dreptate. Pentru c\u0103, de multe ori, din lipsa tonicit\u0103\u021bii\u00a0 musculare abdominale \u0219i dorsale, dar \u0219i din lipsa unui control bun, solicit\u0103m fie g\u00e2tul (\u0219i a\u0219a fragilizat de statul aplecat la birou), fie zona lombar\u0103 a coloanei vertebrale (mijlocul).<\/p>\n<p><strong>Eu, de pild\u0103, n-a\u0219 recomanda <span style=\"text-decoration: underline;\">clasicele exerci\u021bii pentru abdomen<\/span> \u00eencep\u0103torilor \u00een ale sportului sau persoanelor supraponderale pentru c\u0103 NU SUNT INDISPENSABILE! \u0218i pot face mai mult r\u0103u dec\u00e2t bine.<\/strong><\/p>\n<p>Insist asupra faptului (detaliat \u00een articolul<a title=\"Grasimea de pe abdomen\" href=\"https:\/\/www.dumitra.net\/blog\/?p=3668\" target=\"_blank\"> Gr\u0103simea de pe abdomen NU se tope\u0219te cu exerci\u021bii de tonifiere) <\/a>c\u0103<strong> nu sc\u0103p\u0103m de gr\u0103simea de pe abdomen exclusiv cu exerci\u021bii de tonifiere, ci cu efort aerob (bazat pe consumul de oxigen: aerobic, Zumba, alergare, dance, \u00eenot, ciclism, kangoo jumps, fotbal, baschet, squash, multe sc\u0103ri urcate, \u00een general alerg\u0103tur\u0103 mult\u0103<\/strong> <strong>etc<\/strong>.) &#8211; <strong>efortul aerob este baza; acesta + aten\u021bia la m\u00e2ncare ne fac s\u0103 ne sub\u021biem. Exerci\u021biile de tonifiere pentru abdomen sunt ca cirea\u0219a de pe tort sau ca pic\u0103tura care umple paharul. Se pun ultimele, dup\u0103 ce ai construit un postament solid&#8230;&#8230;.<br \/>\n<\/strong><\/p>\n<p><strong>\u00cen disciplinele bazate pe mi\u0219carea continu\u0103, \u00een care \u0219i bra\u021bele particip\u0103 activ sau asigur\u0103 echilibrul<\/strong> corporal &#8211; aerobic, Zumba, alergare \u0219i lista continu\u0103 &#8211; <strong>abdomenul lucreaz\u0103 de la sine.<\/strong><\/p>\n<p>Subiectul e mult prea interesant \u0219i generos \u00eenc\u00e2t s\u0103 nu merite un viitor articol dedicat.<\/p>\n<p>P\u00e2n\u0103 atunci, pentru cei care au <em>oarecari intimit\u0103\u021bi<\/em> cu sportul (sau cu ideea de sport \ud83d\ude42\u00a0 \u00een sensul c\u0103 s-au v\u0103zut \u0219i s-au pl\u0103cut), ar\u0103t mai jos un exerci\u021biu foarte simplu, eficient pentru mu\u0219chiul drept abdominal, dar \u0219i pentru talie (muschii oblici), deloc solicitant. Mai mult, nu <em>deranjeaz\u0103<\/em> nici g\u00e2tul, nici mijlocul. Exist\u0103 variant\u0103 mai solicitant\u0103 pentru cei care se simt mai st\u0103p\u00e2ni pe abdomenul\/fesierii lor \u0219i vor s\u0103 lucreze mai intens (foto 3).<!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-5180\" alt=\"Abdomen simplu cu gantera 1\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-1-300x292.jpg\" width=\"300\" height=\"292\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-1-300x292.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-1-624x609.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-1.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Pozi\u021bia de start: picioarele ridicate, genunchii u\u0219or \u00eendoi\u021bi.<\/p>\n<p>Ridici bazinul astfel \u00eenc\u00e2t s\u0103 po\u021bi trece pe dup\u0103 genunchi o greutate mic\u0103 (po\u021bi lucra \u0219i f\u0103r\u0103, mim\u00e2nd lucrul cu greutatea sau, dac\u0103 e\u0219ti acas\u0103, folose\u0219te o sticlu\u021b\u0103 de ap\u0103).<\/p>\n<p>\u00cen timpul exerci\u021biului, umerii \u0219i g\u00e2tul r\u0103m\u00e2n lipi\u021bi, mi\u0219carea fiind imprimat\u0103 de balansul u\u0219or al picioarelor.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-5181\" alt=\"Abdomen simplu cu gantera 2\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-2-300x266.jpg\" width=\"300\" height=\"266\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-2-300x266.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-2-624x555.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-2.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Odat\u0103 trecut\u0103 o m\u00e2n\u0103 pe dup\u0103 genunchi \u0219i gantera e prins\u0103 de cealalt\u0103 m\u00e2n\u0103 (\u00een foto eu lucrez cu 2 gantere de 0,5 gr., dar exerci\u021biul este eficient \u0219i f\u0103r\u0103), expiri \u0219i cobori u\u0219or picioarele p\u00e2n\u0103 ce mijlocul revine pe saltea.<\/p>\n<p>Inspiri \u0219i o iei de la c\u0103p\u0103t: ridici bazinul, treci greutatea pe dup\u0103 genunchi&#8230;&#8230;<\/p>\n<p>Num\u0103rul de repet\u0103ri e mai pu\u021bin important &#8211; concentreaz\u0103-te pe ceea ce sim\u021bi.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-5183\" alt=\"Abdomen simplu cu gantera 3\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-31-300x191.jpg\" width=\"300\" height=\"191\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-31-300x191.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-31-624x397.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/02\/Abdomen-simplu-cu-gantera-31.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Pentru cei\/cele mai st\u0103p\u00e2ni pe fesierii lor, o variant\u0103 ceva mai solicitant\u0103: picioarele nu se opresc la 90 de grade (ca \u00een foto 2), ci coboar\u0103 p\u00e2n\u0103 la un unghi de 45 de grade.<strong> Dar, aten\u021bie!<\/strong> <strong>Dac\u0103 la cobor\u00e2re fesierii nu sunt \u00eencorda\u021bi astfel \u00eenc\u00e2t s\u0103 nu lase greutatea s\u0103 apese pe zona lombar\u0103 (mijloc), apar dureri. \u00cen acest caz, exerci\u021biul nu este f\u0103cut <strong>corect<\/strong> \u0219i e mai bine s\u0103 te opre\u0219ti.<\/strong><\/p>\n<p>Cel mai s\u0103n\u0103tos ar fi ca exerci\u021bii de tonifiere a abdomenului (a nu se \u00een\u021belege doar clasicele abdomene; exist\u0103 multe alte exerci\u021bii pentru abdomen care se pot face de pe gym ball, de pe Bosu,\u00a0 din picioare, de pe o minge medicinal\u0103 etc.) s\u0103 fie f\u0103cute sub \u00eendrumarea unui instructor, cel pu\u021bin p\u00e2n\u0103 cape\u021bi obi\u0219nuin\u021ba de a lucra corect \u0219i mu\u0219chii \u00ee\u021bi vor deveni mai puternici.<\/p>\n<p><strong>De ce avem totu\u0219i nevoie de exerci\u021biile pentru abdomen, dac\u0103 ele nu ne ajut\u0103 s\u0103 sl\u0103bim?<\/strong> Vezi articolul <a title=\"De unde vin durerile de spate\" href=\"https:\/\/www.dumitra.net\/blog\/?p=2390\" target=\"_blank\">De unde vin durerile de spate!? De la abdomen!\u00a0 <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dac\u0103 exist\u0103 ceva \u00een sport de care unii\/unele dintre noi se feresc precum dracul de t\u0103m\u00e2ie, acestea sunt clasicele \u201dabdomene\u201d. \u0218i poate pe bun\u0103 dreptate. Pentru c\u0103, de multe ori, din lipsa tonicit\u0103\u021bii\u00a0 musculare&#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":[162,280],"tags":[301,303,304,306,305,300,299,302,167],"class_list":["post-5174","post","type-post","status-publish","format-standard","hentry","category-tonifiere","category-un-exercitiu","tag-cum-trebuie-facute-corect-exercitiile-pentru-abdomen-si-talie","tag-de-ce-avem-nevoie-de-exercitii-pentru-abdomen","tag-de-unde-vin-durerile-de-spate","tag-exercitiile-incorecte-pentru-abdomen-pot-afecta-coloana-vertebrala","tag-exercitiile-pentru-abdomen-slabesc","tag-exercitiu-eficient-pentru-abdomen","tag-exercitiu-simplu-pentru-abdomen","tag-pozitia-corecta-la-abdomene","tag-tonifiere-abdomen"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5174","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=5174"}],"version-history":[{"count":20,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5174\/revisions"}],"predecessor-version":[{"id":5193,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5174\/revisions\/5193"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5174"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}