{"id":5332,"date":"2013-03-06T08:10:22","date_gmt":"2013-03-06T08:10:22","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=5332"},"modified":"2013-03-15T11:36:45","modified_gmt":"2013-03-15T11:36:45","slug":"un-exercitiu-simplu-pentru-spate","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=5332","title":{"rendered":"Un exerci\u021biu simplu pentru spate"},"content":{"rendered":"

Spatele, acest tr\u0103d\u0103tor \u0219i nerecunosc\u0103tor al tinere\u021bilor noastre<\/strong>. \u0218i asta pentru c\u0103 mai mult de jum\u0103tate de zi ne-o petrecem apleca\u021bi la calculator, laptop, tablet\u0103, telefon sau st\u00e2nd ( coco\u0219at) pe scaun. Ad\u0103ug\u0103m aici \u0219i cel pu\u021bin dou\u0103 ore la volan \u0219i avem tabloul complet al situa\u021biei \u00een care singura parte a corpului pe care o biciuim nemilos \u0219i ne\u00eencetat este spatele. Ca s\u0103 nu mai pomenesc faptul c\u0103, acele c\u00e2teva kilograme \u00een plus (dac\u0103 sunt), tot spatele le poart\u0103.<\/p>\n

Dac\u0103 e miercuri, avem un exerci\u021biu simplu: azi, pentru spate.<\/strong> Ideal ar fi ca exerci\u021biul s\u0103 fie f\u0103cut pe un gym ball;<\/strong> mijlocul (zona lombar\u0103) este astfel bine protejat\u0103. Exerci\u021biul se poate face \u0219i de pe podea, dar exist\u0103 riscul, prin hiperextensia coloanei (mi\u0219care dincolo de limita de extensie normal\u0103, de la care mi\u0219carea devine nociv\u0103) s\u0103 solicit\u0103m nepermis spatele. De c\u00e2te ori fac exerci\u021bii pentru spate, de at\u00e2tea ori \u00eemi amintesc vorbele kinetoterapeutului meu din tinere\u021be (vezi aici cum ar\u0103ta coloana mea \u00een 2005, la un an de la na\u0219terea primului copil<\/a>): \u201deu n-a\u0219 recomanda hiperextensia spatelui nici m\u0103car persoanelor s\u0103n\u0103toase….\u201d<\/strong><\/em><\/p>\n

\"Spate<\/a>1. Pozi\u021bia de start:<\/strong> abdomenul \u0219i pubisul lipite pe minge, picioarele dep\u0103rtate asigur\u00e2nd echilibrul, genunchii \u00eendoi\u021bi. Palmele stau \u00een spatele urechilor; coatele paralele cu solul asigur\u0103 deschiderea pieptului \u0219i, implicit, corectitudinea exerci\u021biului.<\/p>\n

1a. Vedere de sus asupra pozi\u021biei picioarelor \"Spate<\/a><\/em><\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

\"Spate<\/a>\u00a02. Stabilitatea \u0219i pozi\u021bia corect\u0103 fiind g\u0103site,<\/strong> \u00eempinge u\u0219or \u00een v\u00e2rfurile picioarelor, \u00eencordeaz\u0103 fesierii \u0219i ridic\u0103 bustul p\u00e2n\u0103 la o limit\u0103 rezonabil\u0103. Limit\u0103 rezonabil\u0103 \u00eensemn\u00e2nd c\u0103, \u00een timpul extensiei, mijlocul nu doare.<\/p>\n

Fesierii \u00eencorda\u021bi sunt o garan\u021bie c\u0103 mi\u0219carea nu apas\u0103 nepermis pe mijloc (lombar).\"Spate<\/a><\/strong><\/p>\n

\"Spate<\/a>3. Pentru cei cu o bun\u0103 mobilitate \u0219i tonicitate a mu\u0219chilor coloanei vertebrale<\/strong>, extensia se poate m\u0103ri u\u0219or peste pozi\u021bia ar\u0103tat\u0103 \u00een foto de la pozi\u021bia 2.<\/p>\n

Num\u0103r de repet\u0103ri: 10-15<\/p>\n

3a. Vedere de sus<\/strong><\/p>\n

Exerci\u021biul de azi este propus celor f\u0103r\u0103 de afec\u021biuni ale coloanei, care vor s\u0103-\u0219i \u00eent\u0103reasc\u0103 musculatura spatelui.<\/p>\n

Cei care au probleme\/dureri la coloan\u0103, e bine s\u0103 fac\u0103 exerci\u021bii specifice sub \u00eendrumarea \u0219i cu ajutorul unui kinetoterapeut \u0219i numai dup\u0103 o examinare\/diagnostic clar din partea medicului specialist. Cit\u00e2nd un clasic \u00een via\u021ba, cum s\u0103 zic: ca s\u0103 fie bine, s\u0103 nu fie r\u0103u\u201d. \ud83d\ude42 \ud83d\ude42 <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Spatele, acest tr\u0103d\u0103tor \u0219i nerecunosc\u0103tor al tinere\u021bilor noastre. \u0218i asta pentru c\u0103 mai mult de jum\u0103tate de zi ne-o petrecem apleca\u021bi la calculator, laptop, tablet\u0103, telefon sau st\u00e2nd ( coco\u0219at) pe scaun. Ad\u0103ug\u0103m aici...<\/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":[1,162,280],"tags":[339,336,337,338],"class_list":["post-5332","post","type-post","status-publish","format-standard","hentry","category-sport","category-tonifiere","category-un-exercitiu","tag-exercitiu-cu-foto-pentru-tonifierea-spatelui","tag-exercitiu-simplu-pentru-spate","tag-exercitiu-simplu-pentru-spate-de-pe-gym-ball","tag-intarirea-muschilor-spatelui"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5332","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=5332"}],"version-history":[{"count":20,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5332\/revisions"}],"predecessor-version":[{"id":5521,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5332\/revisions\/5521"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5332"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5332"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5332"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}