{"id":5531,"date":"2013-03-18T08:57:03","date_gmt":"2013-03-18T08:57:03","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=5531"},"modified":"2013-03-18T18:36:13","modified_gmt":"2013-03-18T18:36:13","slug":"pregatirea-fizica-pentru-plaja","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=5531","title":{"rendered":"Preg\u0103tirea fizic\u0103 pentru plaj\u0103"},"content":{"rendered":"

\"Pregatirea<\/a>Cu un bikini suntem to\u021bi datori!<\/strong><\/p>\n

Cum adic\u0103 preg\u0103tirea fizic\u0103 pentru plaj\u0103? P\u0103i, la plaj\u0103\u00a0 nu facem sport. Corect \u00een cele mai multe cazuri……Dar pentru c\u0103 tu m\u0103 cite\u0219ti pe mine, \u00ee\u021bi spun c\u0103 de acum \u0219i p\u00e2n\u0103 la vacan\u021ba din iulie mai sunt aproximativ 4 luni, timp suficent pentru a ajunge la o anume form\u0103 fizic\u0103 – dac\u0103 e cazul \ud83d\ude42 – prin sub\u021biere (cu c\u00e2teva kilograme), dar \u0219i tonifiere<\/strong>. Avem tot ce ne trebuie. Chiar a\u0219a. Avem tot ce ne trebuie? Din cele ce ce pot cump\u0103ra ( cu bani), probabil avem; din celelalte…..<\/p>\n

Realist vorbind, dac\u0103 \u00eencepem \u00eenc\u0103 de pe acum s\u0103 ne control\u0103m mai atent la farfurie \u0219i s\u0103 avem 3 \u0219edin\u021be de sport pe s\u0103pt\u0103m\u00e2n\u0103, putem sc\u0103pa lejer (f\u0103r\u0103 diete, f\u0103r\u0103 \u00eenfometare) de aproape 4 kilograme (rezonabil – mai ales din zona abdominal\u0103). \u0218i mai mult dec\u00e2t at\u00e2t, d\u0103m fermitate mu\u0219chilor, iar celulita se mai diminueaz\u0103.<\/strong><\/p>\n

Ce m\u00e2nc\u0103m<\/strong><\/p>\n

\"Ridichi<\/a>E mult mai simplu dec\u00e2t a fost cu o lun\u0103 \u00een urm\u0103. Tocmai bine c\u0103 \u00eencepu \u0219i postul Pa\u0219telui.\u00a0Pe pia\u021b\u0103 au ap\u0103rut deja \u0219tevia, urzicu\u021ba <\/strong>(la momentul \u0103sta e cea mai bun\u0103 pentru c\u0103 nu \u00een\u021beap\u0103), leurda, loboda, spanacul, salata verde (aceea fraged\u0103 \u0219i dulce, nu amar\u0103 cum g\u0103sim \u00een hipermarketuri), ridichile ro\u0219ii, ceapa verde, usturoiul verde.<\/strong> Cu un strop de imagina\u021bie, se pot face c\u00e2teva combina\u021bii interesante de salate, supe sau feluri principale.<\/p>\n

Simple sau \u00een combina\u021bie cu orez basmatic sau integral (la rigoare, paste al dente), ton natur etc. sal\u0103\u021bile \u0219i verziturile noastre pot contribui nu doar la sc\u0103derea \u00een greutate, dar \u0219i la o bun\u0103 \"Loboda\"<\/a>cur\u0103\u021bire a colonului \u0219i un adaos de fier, vitaminele C \u0219i A, indispensabile dup\u0103 lunile de iarn\u0103.<\/strong> Din experien\u021ba mea culinar\u0103 \u0219i de nutri\u021bie, cea mai inofensiv\u0103 combina\u021bie a pastelor \u0219i orezului este aceea \u00een care salata verde este vioara \u00eent\u00e2ia (\u00een general legumele verzi).<\/p>\n

\"O<\/a>Aten\u021bie la sosuri, dressing-uri cu care \u201dunge\u021bi\u201d salatele. O simpl\u0103 salat\u0103, cu foarte pu\u021bine calorii se poate transforma \u00eentr-un reactor nuclear doar prin ad\u0103ugarea, din poignet<\/em>, a 3 linguri de ulei, fie el \u0219i de cea mai bun\u0103 calitate nutri\u021bional\u0103<\/strong>; ceea ce poate \u00eensemna, grosso modo, 300 de kcalorii \u00een plus….. La o salat\u0103 de 4 persoane, eu adaug de exemplu, doar o lingur\u0103 (de sup\u0103) de ulei extravirgin de m\u0103sline. De asemenea, la salate ocoli\u021bi o\u021betul (inhib\u0103 asimilarea vitaminei A) \u00een favoarea zamei<\/em> de l\u0103m\u00e2i – dac\u0103 se simte nevoia.<\/p>\n

Cei\/cele care \u021bin post, pot g\u0103si \u00een humus, fasole uscat\u0103, linte, soia, quinoa, amarant, hrisca, ciuperci o surs\u0103 important\u0103 de proteine vegetale care,\"Hrisca\"<\/a> de asemenea, se \u00eenso\u0219esc foarte bine cu verde\u021burile \u0219i sal\u0103\u021bile noastre.<\/strong><\/p>\n

Dat\u0103 fiind frugalitatea acestor mese de prim\u0103var\u0103, ar fi foarte potrivit \u0219i chiar indicat ca num\u0103rul meselor principale s\u0103 fie de 3 + 2 gust\u0103ri alc\u0103tuite din proteine (un iaurt) \u0219i nuci, semin\u021be, cereale, fructe. \u0218i ap\u0103 (chioar\u0103) mult\u0103.<\/strong><\/p>\n

Ce sport facem<\/strong><\/p>\n

\"32\"<\/a>Ca s\u0103 atingem obiectivul propus mai sus, ar trebui s\u0103 avem cel pu\u021bin<\/strong> (de\u0219i una e prea pu\u021bin, dar \u0219i pu\u021binul e bun) o \u0219edin\u021b\u0103 de tip aerob: aerobic, dance, step aerobic, Zumba fitness, alergare, Kangoo Jumps, biciclet\u0103, Bosu<\/strong> sau alte activit\u0103\u021bi de tip cardio + una-dou\u0103 \u0219edin\u021be de exerci\u021bii de \u00eent\u0103rite a musculaturii abdominale, dorsale, bra\u021be, folosind: gym ball-ul, TRX Suspension Training, Rip \"TRX29\"<\/a>Trainer, exerci\u021bii de Pilates, Yoga etc.<\/strong><\/p>\n

Dac\u0103 ave\u021bi una-dou\u0103 \u0219edin\u021be de tip aerob pe s\u0103pt\u0103m\u00e2n\u0103, eu n-a\u0219 insista prea mult pe tonifierea copaselor (vezi \u0219i articolul Coapsele nu se sub\u021biaz\u0103 cu greut\u0103\u021bi<\/a>).<\/p>\n

\u00cen lipsa timpului, se poate face un compromis c\u00e2t se poate de onest \u0219i onorabil, combin\u00e2nd activitatea aerob\u0103 (cardio) cu cea de tonifiere \u00een cadrul aceleia\u0219i \u0219edin\u021be. Rezultatele vor fi remarcabile!<\/p>\n

Ce bem<\/strong><\/p>\n

Ap\u0103! Ap\u0103 simpl\u0103: plat\u0103 sau mineral\u0103.<\/strong> Chiar \u0219i sucul proasp\u0103t de fructe (legume) poate fi ocolit; \u00eei cre\u0219te indicele glicemic prin \u00eendep\u0103rtarea fibrelor (a pulpei). Cel mai bine este s\u0103 m\u00e2nc\u0103m fructele \u0219i legumele ca atare – nestoarse \u0219i neprelucrate termic.<\/p>\n

\"Cafeaua<\/a>S\u0103 nu uit\u0103m nicic\u00e2nd de ceaiul verde \u0219i cafea<\/strong>. Un studiu amplu, publicat pe 14 martie 2013 \u00een Journal of the American Heart Association<\/a>, arat\u0103 c\u0103 ceaiul verde \u0219i cafeaua\u00a0 reduc riscul accidentelor vasculare cerebrale. Potrivit sudiului<\/strong> (care a colectat date pe o perioad\u0103 de 13 ani \u0219i la care au participat 83 269 adul\u021bi japonezi), cei care au b\u0103ut cel pu\u021bin o cea\u0219c\u0103 de cafea sau dou\u0103 c\u0103ni de ceai verde pe zi, au avut un risc de hemoragie intracerebral\u0103 cu 32% mai mic comparativ cu cei care au b\u0103ut foarte rar.<\/strong><\/p>\n

B\u0103nuiam, de aceea nici n-am renun\u021bat la cafea!<\/strong><\/p>\n

Cite\u0219te \u0219i P\u0103p\u0103die, \u0219tevie, leurd\u0103 \u0219i alte mezelicuri….<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Cu un bikini suntem to\u021bi datori! Cum adic\u0103 preg\u0103tirea fizic\u0103 pentru plaj\u0103? P\u0103i, la plaj\u0103\u00a0 nu facem sport. Corect \u00een cele mai multe cazuri……Dar pentru c\u0103 tu m\u0103 cite\u0219ti pe mine, \u00ee\u021bi spun c\u0103...<\/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":[359,358,360],"class_list":["post-5531","post","type-post","status-publish","format-standard","hentry","category-sport","tag-bikini-sport","tag-pregatirea-fizica-pentru-plaja","tag-slabit-pentru-bikini"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5531","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=5531"}],"version-history":[{"count":23,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5531\/revisions"}],"predecessor-version":[{"id":5551,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5531\/revisions\/5551"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}