{"id":5753,"date":"2013-03-27T08:32:39","date_gmt":"2013-03-27T08:32:39","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=5753"},"modified":"2013-03-27T08:38:46","modified_gmt":"2013-03-27T08:38:46","slug":"un-exercitiu-simplu-pentru-abdomen-si-talie","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=5753","title":{"rendered":"Un exerci\u021biu simplu pentru abdomen \u0219i talie"},"content":{"rendered":"

Ninge in luna lui marte, cum ar fi putut spune poetul dac\u0103 ar fi apucat ziua de azi – timp potrivit pentru stat<\/em> la ad\u0103post \u0219i f\u0103cut un exerci\u021biu simplu pentru abdomen \u0219i talie. \u0218i pentru c\u0103 e miercuri, e un exerci\u021biu simplu.<\/strong><\/p>\n

C\u00e2nd spunem exerci\u021bii pentru abdomen, foarte mul\u021bi dintre noi se g\u00e2ndesc la clasicele abdo. de pe podea, fa\u021b\u0103 de care eu am sentimente neutre, reci \u0219i de respect mutual. Sunt multe alte exerci\u021bii mai pl\u0103cute \u0219i mai eficiente, cum este cel pe care-l propun azi.<\/p>\n

De obicei, eu \u00eel fac de un gym ball (e mai solicitant, cere echilibru), dar la fel de bine merge \u0219i de pe o canapea, fotoliu, scaun, banc\u0103 din parc etc. \u00a0<\/strong><\/p>\n

\"3a\"<\/a>Exerci\u021biul se \u00eencepe prin g\u0103sirea echilibrului pe minge \u0219i corectarea posturii: abdomenul nu trebuie l\u0103sat \u201ds\u0103 cad\u0103\u201d, nu arcuim mijlocul (nu trebuie s\u0103 apar\u0103 dureri \u00een aceast\u0103 zon\u0103 c\u00e2nd faci exerci\u021biul). Fesierii \u00eencorda\u021bi contrabalanseaz\u0103 tendin\u021ba de rotunjire a mijlocului (zona lombar\u0103).<\/strong><\/p>\n

Odat\u0103 g\u0103sit\u0103 pozi\u021bia corespunz\u0103toare, o \u0219i p\u0103str\u0103m pentru c\u00e2t ai num\u0103ra p\u00e2n\u0103 la 10 apoi relax\u0103m prin schimbarea pozi\u021biei, c\u00e2t ai num\u0103ra p\u0103n\u0103 la 3<\/strong> – foto \"3d\"<\/a>dreapta<\/strong>. Repet\u0103m schema de 4-5 ori.<\/p>\n

\"3b\"<\/a>Pentru diversitate \u0219i munc\u0103 mai mult\u0103, ad\u0103ug\u0103m la cele de mai sus ridic\u0103ri alternative, spre piept, ale genunchilor. Astfel, d\u0103m exerci\u021biului o component\u0103 dinamic\u0103, m\u0103rim \u0219ansele de sub\u021biere a taliei, dar solicit\u0103m \u0219i sistemul cardiovascular ceva mai mult. Cu c\u00e2t schimbarea piciorului este f\u0103cut\u0103 mai rapid, cu at\u00e2t rezultatele sunt mai evidente.
\n<\/strong><\/p>\n

15 repet\u0103ri pe fiecare picior per serie sunt parfum. Dac\u0103 se poate mai multe, eu nu refuz pe nimeni.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong><\/p>\n

<\/strong> Conform principiului diversitate \u00een unitate, trecem la nivelul urm\u0103tor, pun\u00e2nd la treab\u0103 \u0219i talia (mu\u0219chii oblici). Pozi\u021bia de plecare este aceea\u0219i ca la primul exerci\u021biu, dar genunchii nu mai merg spre piept, ci lateral. Acum, exerci\u021biul este ceva mai nervos<\/em>, dar d\u0103 rezultate pacifiste. <\/strong><\/p>\n

15 repet\u0103ri pe fiecare picior sunt ca o floare (la ureche), ca un crin; parfumul cel mai fin a fost mai sus, nu ne repet\u0103m…<\/strong>\"3c\"<\/a><\/strong><\/p>\n

De\u0219i sunt exerci\u021bii simple, ve\u021bi constata dup\u0103 4-5 serii c\u0103 transpira\u021bia \u00eencepe s\u0103 curg\u0103, semn c\u0103 treaba e bun\u0103 aici.
\n<\/strong><\/p>\n

Aten\u021bie! Dac\u0103 apar dureri \u00een zona lombar\u0103 exerci\u021biul nu este corect f\u0103cut, reveni\u021bi la sentimente mai bune rearanj\u00e2nd pozi\u021bia.<\/p>\n

Un alt avantaj al acestor 3 exerci\u021bii este c\u0103, odat\u0103 cu abdomenul \u0219i talia, lucreaz\u0103 fesierii, spatele, coapsele (partea interioar\u0103, \u00een special).<\/strong><\/p>\n

Exerci\u021biile care ating<\/em> mai multe grupe musculare deodat\u0103 sunt preferatele mele, mai ales c\u00e2nd sunt \u00een criz\u0103 de timp \u0219i\/sau spa\u021biu. Mai mult dec\u00e2t at\u00e2t, se pot face \u0219i la birou…. Dar nu cumva am intrat pe t\u0103r\u00e2mul viselor?<\/p>\n

Am zis \u00een titlu<\/del> un exerci\u021biu? Cine-mi dovede\u0219te c\u0103 sunt mai multe, m\u0103 \u00eenscriu la competi\u021bia de urcat sc\u0103ri pe\u00a0Empire State Building d<\/em>\u0103 Bucure\u0219ti. \ud83d\ude09<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Ninge in luna lui marte, cum ar fi putut spune poetul dac\u0103 ar fi apucat ziua de azi – timp potrivit pentru stat la ad\u0103post \u0219i f\u0103cut un exerci\u021biu simplu pentru abdomen \u0219i talie....<\/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":[1,280],"tags":[377,378,374,379,375,376],"class_list":["post-5753","post","type-post","status-publish","format-standard","hentry","category-sport","category-un-exercitiu","tag-abdomen","tag-abdomene-de-pe-minge","tag-exercitii-foto-pe-gym-ball","tag-exercitii-usoare-pentru-abdomen-si-talie","tag-minge","tag-pentru-talie"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5753","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=5753"}],"version-history":[{"count":17,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5753\/revisions"}],"predecessor-version":[{"id":5774,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5753\/revisions\/5774"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}