{"id":5456,"date":"2013-03-13T08:36:58","date_gmt":"2013-03-13T08:36:58","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=5456"},"modified":"2013-03-15T11:34:30","modified_gmt":"2013-03-15T11:34:30","slug":"un-exercitiu-simplu-pentru-talie","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=5456","title":{"rendered":"Un exerci\u021biu simplu pentru talie"},"content":{"rendered":"

A\u0219a cum am b\u0103nuit, fermoarul nu a fost inventat de o femeie.<\/strong> Ce nevoie ar fi avut ea ca din c\u00e2nd \u00een c\u00e2nd s\u0103 intre \u00een panic\u0103 din pricina rigidului mecanism care nu se mai \u00eenchide bine….? pentru c\u0103, desigur, intr\u0103 la ap\u0103…. \ud83d\ude09<\/p>\n

Talia femeii \u0219i fermoarul sunt rareori prieteni buni; de pu\u021bine ori ajung s\u0103 se \u00een\u021beleag\u0103 perfect unul pe cel\u0103lalt. Tocmai de aceea, g\u0103sesc c\u0103 cele mai \u201dprietenoase\u201d inven\u021bii sunt elasticul \u0219i croiala pe bie. Dac\u0103 acestea ar fi mai c\u0103utate \u0219i utilizate mai intens, azi, miercuri – par\u021bial \u00eensorit, n-am mai fi f\u0103cut un exerci\u021biu simplu pentru talie.<\/strong><\/p>\n

\"IMG_0384\"<\/a>1. Pozi\u021bia de start<\/strong>: din \u0219ez\u00e2nd pe fesieri, genunchii \u00eendoi\u021bi, pozi\u021bie confortabil\u0103 pentru \u0219ezut\u0103 (noada fundului, mai clar spus). Te la\u0219i u\u0219or spre spate at\u00e2t c\u00e2t s\u0103 sim\u021bi tensiune \u00een mu\u0219chii abdomenului, f\u0103r\u0103 s\u0103 apar\u0103 dureri \u00een zona lombar\u0103.<\/p>\n

\u00cen timul exerci\u021biului, nu st\u0103m pe noad\u0103 (c\u0103 facem b\u0103\u0219ici \ud83d\ude42 ), ci pe ambii fesieri. Spatele, ca s\u0103 nu doar\u0103, ar trebui s\u0103 fie u\u0219or arcuit \u00een C.<\/p>\n

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\"1\"<\/a>Pozi\u021bia 2:<\/strong> Imediat ce-ai g\u0103sit pozi\u021bia confortabil\u0103 pentru toate organele \u0219i oasele, bra\u021bele \u0219i picioarele se despart conform unei vechi zicale rom\u00e2ne\u0219ti: unul h\u0103is \u0219i unul cea – \u00eentr-un fel de diagonal\u0103.<\/strong><\/p>\n

\u00cen timp ce m\u00e2inile sunt \u00een dreapta, picioarele balaseaz\u0103 spre st\u00e2nga, astfel \u00eenc\u00e2t s\u0103 realizezi torsiunea bustului. Ideal ar fi ca picioarele s\u0103 nu ating\u0103 podeaua.<\/strong><\/p>\n

\"2\"<\/a>Pozi\u021bia 3: <\/strong>\u0218i nici n-ai ajuns bine cu ambele m\u00e2ini spre dreapta (ganterele cresc tonicitatea mu\u0219chilor, dar se poate \u0219i f\u0103r\u0103), c\u0103 imediat te suce\u0219ti<\/em> cu ele spre st\u00e2nga \u0219i picioarele ajung spre dreapta. De aici \u0219i expresia \u201dCe sucit\u0103 e\u0219ti, drag\u0103!\u201d<\/strong><\/p>\n

Sucit\u0103, sucit\u0103, dar cu talie de tras prin inel….<\/p>\n

10-15 repet\u0103ri pe fiecare parte, 2-3 seturi \u00een func\u021bie de putirin\u021b\u0103 \u0219i amb\u00e2\u021b.<\/em><\/strong><\/p>\n

Cum st\u0103m cu genunchii:\u00a0 <\/strong><\/p>\n

1.<\/strong> Genunchii adu\u0219i spre piept lucreaz\u0103 preponderent partea superioar\u0103 a abdomenului \u0219i talie<\/strong> (mu\u0219chii oblici).<\/p>\n

2. Genunchii cobor\u00e2\u021bi mai mult spre podea fac s\u0103 lucreze \u00eentreg abdomenul,<\/strong> adic\u0103 \u0219i partea de la buric \u00een jos + talie, dar exerci\u021biul devine mai solicitant \u0219i, dac\u0103 nu ai un control foarte bun asupra spatelui, pot ap\u0103rea dureri \u00een zona lombar\u0103, mai cu seam\u0103.<\/p>\n

Cine mai lucreaz\u0103 \u00een afara abdomenului:<\/strong><\/p>\n

Spatele,<\/strong> mai exact marii dorsali<\/strong>, muschii afla\u021bi \u00een prelungirea taliei (a mu\u0219chiului oblic extern) \u0219i mu\u0219chii lombari<\/strong> (ai mijlocului spatelui).<\/p>\n

\u0218i acum r\u0103spunsul la \u00eentrebarea pe care o simt frem\u0103t\u00e2ndu-\u021bi pe buze: nu, nu sl\u0103be\u0219ti, nu scapi de gr\u0103simea de pe abdomen dac\u0103 faci NUMAI exerci\u021bii pentru talie.<\/strong> Acestea vin s\u0103 completeze munca de tip aerob (bazat\u0103 pe consumul de oxigen + mult\u0103 trasnpira\u021bie + grij\u0103 mare la m\u00e2ncare): aerobic, \u00eenot, biciclet\u0103, alergare, Zumba, Kangoo Jumps, step aerobic, dance, TaeBo, tenis, fotbal, squash, mers pe jos \u00een ritm alert etc.<\/p>\n

\u0218tiu c\u0103 aceste cuvinte \u201dne doare\u201d, dar nu v\u0103 pot ascunde adev\u0103rul at\u00e2t de evident. \u0218i apoi, nu-i nici o sup\u0103rare dac\u0103 schimbi canalul….. Eu r\u0103m\u00e2n tot aici.<\/p>\n

Vezi si<\/em> Gr\u0103simea de pe abdomen NU se tope\u0219te cu exerci\u021bii de tonifiere<\/a><\/p>\n

P.S. Cine se \u0219tie cu probleme la coloana vertebral\u0103, e bine s\u0103 se ab\u021bin\u0103 de la acest exerci\u021biu.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

A\u0219a cum am b\u0103nuit, fermoarul nu a fost inventat de o femeie. Ce nevoie ar fi avut ea ca din c\u00e2nd \u00een c\u00e2nd s\u0103 intre \u00een panic\u0103 din pricina rigidului mecanism care nu se...<\/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":[353,354],"class_list":["post-5456","post","type-post","status-publish","format-standard","hentry","category-tonifiere","category-un-exercitiu","tag-exercitiu-simplu-pentru-talie-cu-foto-si-explicatii","tag-exerictiu-simplu-pentru-talie-si-spate"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5456","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=5456"}],"version-history":[{"count":18,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5456\/revisions"}],"predecessor-version":[{"id":5471,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5456\/revisions\/5471"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}