{"id":5956,"date":"2013-04-17T07:51:21","date_gmt":"2013-04-17T07:51:21","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=5956"},"modified":"2013-04-17T10:47:10","modified_gmt":"2013-04-17T10:47:10","slug":"un-exercitiu-combinat-pentru-talie-piept-brate","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=5956","title":{"rendered":"Un exerci\u021biu combinat pentru talie, piept, bra\u021be"},"content":{"rendered":"

\u00cen fiecare dintre noi zace c\u00e2te un mic Napoleon c\u00e2nd vine vorba s\u0103 facem c\u00e2t mai multe lucruri \u00eentr-o perioad\u0103 dat\u0103 de timp. Exerci\u021biul de azi, de\u0219i simplu, atinge<\/em> mai multe grupe musculare, fiind special croit pentru cei\/cele care sufer\u0103 de \u201dn-amtimpnicis\u0103respir\u201d<\/em>. P\u0103cat! \u00cens\u0103si respira\u021bia corect\u0103 arde cu p\u00e2n\u0103 la 10% mai multe calorii…. <\/strong><\/p>\n

\u00centr-un interval de 10 minute, \u00een timpul aceluia\u0219i exerci\u021biu, lucrezi talie, piept \u0219i bra\u021be; chiar \u0219i ceva spate. Dac\u0103 adaugi exerci\u021biului de azi \u0219i o combina\u021bie de elemente cardio pentru picioare, ai deja o \u0219edin\u021b\u0103 complet\u0103 de total body workout (\u201dador\u201d cuvintele \u00een englez\u0103, \u0219tiut fiind c\u0103 sunt o francofon\u0103 patentat\u0103, dar \u0219i o ap\u0103r\u0103toare a limbii rom\u00e2ne curate \ud83d\ude42\u00a0 ) \u00een doar 20 de minute. Parfum!<\/strong><\/p>\n

\u00cen opinia mea, cele mai frumoase <\/em>abdomene se fac de pe gym ball (swiss ball).<\/strong> <\/em>Sunt la fel de eficiente, la fel de solicitante ca \u0219i cele f\u0103cute de pe podea, dar pu\u021bin sau deloc stresante pentru spate. \u00cen plus, lucrul pe minge are o component\u0103 ludic\u0103, ceea ce aduce \u0219i mai mult\u0103 relaxare (mai ales pentru cei care nu privesc sportul ca pe o \u201dsarcin\u0103 de serviciu\u201d). \u0218i \u00eenc\u0103 ceva: echilibrarea, g\u0103sirea pozi\u021biei pe minge, este \u00een sine un exerci\u021biu care face apel la musculatura profund\u0103. Pe scurt, un cocktail bun, concentrat, gustos.<\/p>\n

\"1\"<\/a>\"2\"<\/a>\"3\"<\/a>\"4\"<\/a>\"5\"<\/a>\"6\"<\/a><\/p>\n

Succesiunea fotografiilor de mai sus arat\u0103 \u0219i ordinea \u00een care este f\u0103cut exerci\u021biul. Pentru ca \u201dsim\u021birea\u201d s\u0103 fie mai intens\u0103, eu folosesc o minge (mic\u0103) de 1 kg. Este la libera alegere a fiec\u0103ruia\/fiec\u0103reia dac\u0103 \u0219i c\u00e2te kilograme \u00a0folose\u0219te (minge, ganter\u0103 de 2,3 kg., sticl\u0103 cu ap\u0103 sau copilul din dotare, halba cu bere).<\/p>\n

\u00cenainte de \u00eenceperea exerci\u021biului propriu-zis, este foarte important\u0103 \u00a0g\u0103sirea echilibrului. Ideal ar fi ca zona lombar\u0103 si coccisul s\u0103 fie \u00een permanent contact cu gym ball-ul, iar t\u0103lpile lipite, bine \u00eenfipte \u00een podea. <\/b><\/p>\n

\"1\"<\/a>Foto 1<\/b>: Cobor\u0103 spatele pe minge at\u00e2t c\u00e2t s\u0103 te sim\u021bi \u201dconfortabil\u201d \ud83d\ude42 , cu mingea adus\u0103 la nivelul pieptului.<\/p>\n

\"2\"<\/a>Foto 2<\/b>: \u00cempinge minea de la piept spre exterior \u00een timp ce r\u0103su<\/b>ce\u0219ti trunchiul spre lateral\u0103. Etapa intermediar\u0103 a exerci\u021biului.<\/b><\/p>\n

\"3\"<\/a>Foto 3<\/b>: \u00cempinge la maximum mingea \u00eentinz\u00e2nd \u0219i mai mult bra\u021bele p\u00e2n\u0103 ce se simte alungirea mu\u0219chilor taliei \u0219i ai spatelui. Etapa final\u0103 a exerci\u021biului pe o singur\u0103 parte.<\/strong><\/p>\n

Foto 4:<\/b> Revenire la pozi\u021bia de plecare \u0219i apoi r\u0103sucire pe partea opus\u0103\"4\"<\/a><\/p>\n

Foto 5<\/b>: Etapa intermediar\u0103 pe partea opus\u0103.\"5\"<\/a><\/p>\n

\"6\"<\/a>Foto 6:<\/b> Etapa final\u0103 a exerci\u021biului pe partea opus\u0103.<\/p>\n

Nu uita s\u0103 respiri! Inspiri la \u00eenceputul exerci\u021biului, expiri la r\u0103sucirea bustului.<\/strong><\/p>\n

Num\u0103r de repet\u0103ri \u0219i serii: c\u00e2te po\u021bi, cu pauze scurte \u0219i rare, astfel \u00eenc\u00e2t s\u0103 po\u021bi umple<\/em> 10 minute. Mai pu\u021bin dec\u00e2t \u00ee\u021bi consum\u0103 b\u0103utul unei cafele. Sau a unei beri….<\/p>\n

Iar cafeaua, de\u0219i are efecte tonice, nu tonifiaz\u0103 musculatura….<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00cen fiecare dintre noi zace c\u00e2te un mic Napoleon c\u00e2nd vine vorba s\u0103 facem c\u00e2t mai multe lucruri \u00eentr-o perioad\u0103 dat\u0103 de timp. Exerci\u021biul de azi, de\u0219i simplu, atinge mai multe grupe musculare, fiind...<\/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":[390,389],"class_list":["post-5956","post","type-post","status-publish","format-standard","hentry","category-sport","category-un-exercitiu","tag-exercitiu-brate-si-spate-cu-gym-ball-si-minge-de-1-kg","tag-exercitiu-cu-foto-pe-gym-ball-tonifiere-si-subtiere-talie"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5956","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=5956"}],"version-history":[{"count":19,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5956\/revisions"}],"predecessor-version":[{"id":5974,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5956\/revisions\/5974"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5956"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5956"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5956"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}