{"id":5581,"date":"2013-03-20T09:17:14","date_gmt":"2013-03-20T09:17:14","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=5581"},"modified":"2013-03-20T14:59:01","modified_gmt":"2013-03-20T14:59:01","slug":"un-exercitiu-simplu-anticelulita-pentru-coapse","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=5581","title":{"rendered":"Un exerci\u021biu simplu, anticelulit\u0103, pentru coapse"},"content":{"rendered":"

Zilele trecute am dat aici startul campaniei \u201dCu un bikini suntem to\u021bi datori\u201d<\/a>, aceasta \u00eensemn\u00e2nd c\u0103 m\u0103 angajez s\u0103 produc<\/em> mai multe articole despre sl\u0103bit, sub\u021biat, tonifiat<\/strong> – Doamne-ajut\u0103 s\u0103 am \u0219i timpul, \u0219i inspira\u021bia necesare!<\/p>\n

Dac\u0103 e miercuri, e un exerci\u021biu simplu. Ceea ce ar\u0103t ast\u0103zi se \u00eenscrie perfect \u00een sloganul campaniei, pentru c\u0103 zona vizat\u0103 este coapsa posterioar\u0103, cea pe care celulita se instaleaz\u0103 nemilos, ca la ea acas\u0103, \u0219i cu greu mai pleac\u0103.<\/strong><\/p>\n

\u00cemi cer scuze c\u0103 azi o vom deranja \u0219i promit s\u0103 mai fac. Constan\u021ba, perseveren\u021ba, impolite\u021bea<\/em><\/strong> dau rezultate bune \u00eempotriva celulitei, dar asta nu se va \u00eent\u00e2mpla chiar m\u00e2ine, dup\u0103 prima sesiune de exerci\u021bii. R\u0103bdarea este tot un exerci\u021biu…La fel \u0219i aten\u021bia la m\u00e2ncare!<\/p>\n

\"Coapsa<\/a>1. Pozi\u021bia de start: Pe spate, cu palmele sprijinite pe podea, genunchii \u00eendoi\u021bi, talpa perfect lipit\u0103. <\/strong><\/p>\n

Eficien\u021ba exerci\u021biului cre\u0219te considerabil dac\u0103 a\u0219ez\u0103m t\u0103lpile pe o minge mic\u0103 (de la copil) sau chiar pe o sticl\u0103 de 1 litru umplut\u0103 cu ap\u0103. <\/strong><\/p>\n

Destabilizarea pe care o produce suprafa\u021ba bombat\u0103 face s\u0103 lucreze<\/strong>, pe l\u00e2ng\u0103 coapsa posterioar\u0103<\/strong> (bicepsul femural, \u00een principal), at\u00e2t zona abdominal\u0103, c\u00e2t \u0219i mu\u0219chii fesieri<\/strong> care asigur\u0103 echilibrul.<\/p>\n

\"Coapsa<\/a>2. Expir\u0103 \u00een timp ce presezi cu palmele \u00een podea, ridici bazinul, \u00eencordezi fesierii.<\/strong> Genunchii apropia\u021bi pun \u00een func\u021biune \u0219i partea intern\u0103 a coapselor (aductorii).<\/p>\n

Acesta este un excelent exerci\u021biu \u0219i pentru \u00eent\u0103rirea\/reeducarea perineului, un mu\u0219chi care st\u0103 \u00een calea venirii pe lume a copilului<\/strong> (la na\u0219terile normale); mu\u0219chi pe care medicul \u00eel sec\u021bioneaz\u0103 c\u00e2\u021biva centimetri. Contribuie, de asemenea, la \u00eent\u0103rirea \u00eentregii centuri pelviene \u0219i rezolv\u0103<\/em> problema incontinen\u021bei urinare (survenite dup\u0103 na\u0219tere).<\/strong> Av\u00e2nd dou\u0103 na\u0219teri normale, trebuie s\u0103 m\u0103 crede\u021bi pe cuv\u00e2nt: testat \u0219i adoptat.<\/p>\n

\"Coapse<\/a>3. O variant\u0103 care solicit\u0103 \u00een plus \u0219i mu\u0219chii coapsei anterioare<\/span> (fa\u021ba coapsei, cvadriceps) este aceasta \u00een care de la podea ridic\u0103m bazinul \u021bin\u00e2nd picioarele desf\u0103cute \u00een V.<\/strong> Asta-mi aduce aminte de un banc \u00een care pozi\u021bia este numit\u0103 vaz\u0103 pentru flori…..<\/p>\n

 <\/p>\n

4. Expir\u0103 \u0219i ridic\u0103 bazinul p\u0103str\u00e2nd picioarele desf\u0103cute \u00een V. \"Coapse<\/a>Util ar fi s\u0103 faci 2 serii a c\u00e2te 10-15 repet\u0103ri, f\u0103r\u0103 pauze prea lungi \u00eentre seturi.<\/strong><\/p>\n

Din pricina pozi\u021biei, pot ap\u0103rea sporadic \u0219i c\u00e2rcei. Dac\u0103 nu e vorba de o lips\u0103 de potasiu, magneziu, calciu, nu trebuie s\u0103 te \u00eengrijoreze.<\/strong> Dispar imediat ce reduci tensiunea muscular\u0103. Nu e de speriat.<\/p>\n

\"Coapse<\/a>Toate acestea se pot face \u0219i de pe gym ball (mingea mare, galben\u0103, din imagine), cu deosebirea, esen\u021bial\u0103, c\u0103 pe mingea mic\u0103 coapsele posterioare sunt mai mult solicitate \u0219i, prin urmare, exerci\u021biile sunt mult mai eficiente.
\n<\/strong><\/p>\n

Aten\u021bie \u0219i la \u00een\u0103l\u021bimea tocurilor!<\/p>\n

PS Spune-mi dac\u0103 la tine func\u021bioneaz\u0103 treaba.<\/em><\/p>\n

Vezi \u0219i 5 exerci\u021bii anticelulit\u0103 pentru coapse<\/strong><\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Zilele trecute am dat aici startul campaniei \u201dCu un bikini suntem to\u021bi datori\u201d, aceasta \u00eensemn\u00e2nd c\u0103 m\u0103 angajez s\u0103 produc mai multe articole despre sl\u0103bit, sub\u021biat, tonifiat – Doamne-ajut\u0103 s\u0103 am \u0219i timpul, \u0219i...<\/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":[368,370,365,369,366,367],"class_list":["post-5581","post","type-post","status-publish","format-standard","hentry","category-tonifiere","category-un-exercitiu","tag-exercitiu-coase-anticelulita-minge-mica","tag-exercitiu-intarire-pelvis-dupa-nastere","tag-exercitiu-reeducare","tag-gymm-ball","tag-intarire-pelvis","tag-perineu"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5581","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=5581"}],"version-history":[{"count":21,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5581\/revisions"}],"predecessor-version":[{"id":5600,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5581\/revisions\/5600"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}