{"id":6318,"date":"2014-07-14T13:05:31","date_gmt":"2014-07-14T13:05:31","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=6318"},"modified":"2018-01-16T14:49:09","modified_gmt":"2018-01-16T14:49:09","slug":"de-ce-se-tem-femeile-de-antrenamentele-cu-greutati","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=6318","title":{"rendered":"De ce se tem femeile de antrenamentele cu greut\u0103\u021bi"},"content":{"rendered":"

\"Female_muscle\"<\/a>S-a impus deja ca imagine standard in s\u0103lile de sport ca b\u0103rba\u021bii s\u0103 trag\u0103 de \u201dfiare\u201d, iar femeile s\u0103 mearg\u0103 la orele de aerobic, crez\u00e2nd p\u00e2n\u0103-n p\u00e2nzele albe \u00een ideea c\u0103 astfel sc\u0103p\u0103m \u0219i de gr\u0103simea de pe coapse, \u0219i de celulit\u0103. Rar vezi 3-4 femei printre b\u0103rba\u021bii care frecventeaz\u0103 s\u0103lile de for\u021b\u0103, tot a\u0219a cum, dac\u0103 vezi 1-2 b\u0103rba\u021bi la orele de aerobic, te po\u021bi considera un instructor fericit.<\/p>\n

Iar dac\u0103 stai de vorb\u0103 cu ambele categorii, nici una nu va \u0219ti s\u0103-\u021bi r\u0103spund\u0103 altfel dec\u00e2t prin cli\u0219ee de pe Dumnezeu \u0219tie unde adunate. Ea zice: \u201dNu vreau s\u0103 ar\u0103t precum Arnold Schwarzenegger\u201d; el: eu nu vreau s\u0103 pierd mas\u0103 muscular\u0103, ci s\u0103 pun.\u201d<\/p>\n

Deci, de ce o femeie ar trebui s\u0103 aib\u0103 \u0219i antrenamente cu greut\u0103\u021bi, pe l\u00e2ng\u0103 cele de tip aerob (care se bazeaz\u0103 pe consumul de oxigen: aerobic, Zumba, alergare, tenis, biciclet\u0103 etc.)?<\/p>\n

Simplu, ca s\u0103 scurteze drumul, uneori anevoios \u0219i deloc pl\u0103cut, c\u0103tre greutatea pe care \u0219i-o dore\u0219te, dar nu numai. De\u0219i la prima vedere poate p\u0103rea c\u0103 te scarpi cu m\u00e2na st\u00e2ng\u0103 la urechea dreapt\u0103, prin spatele capului, nu e deloc a\u0219a.<\/p>\n

V\u0103 spun din experien\u021b\u0103 propriilor mele antrenamente, dar \u0219i din cea de instructor de aerobic, c\u0103 atunci c\u00e2nd cele 2 componente ale antrenamentului – aerobic (aici paleta e larg\u0103, a nu se \u00een\u021belege stricto sensu) \u0219i de rezisten\u021b\u0103 muscular\u0103 – sunt combinate conform unui program constant \u0219i bine adaptat greut\u0103\u021bii \u0219i alimenta\u021biei (sau chiar invers), rezultatele nu sunt doar mai rapide, ci \u0219i spectaculoase.<\/p>\n

\u0218tiu, c\u00e2ntarul ne sperie dup\u0103 primele \u0219edinte, jean\u0219ii intr\u0103 mai greu pe coapse – dar ave\u021bi pu\u021bintic\u0103 r\u0103bdare \u0219i nu m\u0103ri\u021bi ra\u021bia alimentar\u0103, conform principiului c\u0103 dac\u0103 merge\u021bi la sal\u0103 \u201dave\u021bi voie\u201d s\u0103 m\u0103nca\u021bi mai mult. Nu trage\u021bi concluzii dup\u0103 primele 2-3 s\u0103pt\u0103m\u00e2ni de antrenament. L\u0103sa\u021bi corpului putin\u021ba, r\u0103gazul s\u0103 se adapteze.<\/p>\n

\"Abdo\"<\/a>V-a\u021bi \u00eentrebat vreodat\u0103 de ce b\u0103rba\u021bii care vor s\u0103 sl\u0103beasc\u0103 reu\u0219esc mai repede dec\u00e2t femeile? Nu pentru c\u0103 au un num\u0103r mai mare de mu\u0219chi dec\u00eet noi, ci pur \u0219i simplu pentru c\u0103 masa lor muscular\u0103 e mai mare \u0219i consum\u0103 mai mult. E ceea ce ar trebui s\u0103 urm\u0103rim \u0219i noi femeile: \u00een paralel cu \u0219edin\u021bele aerobe s\u0103 ne planific\u0103m \u0219i sesiuni de lucru cu greut\u0103\u021bi pentru grupele musculare mari. Nu v\u0103 teme\u021bi! Din c\u00e2te am v\u0103zut, b\u0103rba\u021bii nu mu\u0219c\u0103 \u00een s\u0103lile de for\u021b\u0103 dec\u00e2t de fiare, iar instructorii de genul masculin vor fi mai mult dec\u00e2t \u00eenc\u00e2nta\u021bi s\u0103-\u0219i ofere ajutorul. Dar dac\u0103 totu\u0219i va exita vreo femeie printre cititoarele blogului meu care va dori s\u0103 ajung\u0103 precum Schwarzenegger, m\u00e2nc\u0103nd ca o vr\u0103biu\u021b\u0103, tot nu va putea. Ra\u021bia alimentar\u0103 ar trebui, \u00een acest caz, s\u0103 bat\u0103 spre 4 000 de calorii, la care s\u0103 adauge tot felul de substan\u021be anabolizante, dar acesta e deja un subiect care pe mine nu ma preocup\u0103 defel.<\/p>\n

\u00cen ceea ce m\u0103 prive\u0219te, am norocul unor grupe de cursante mult luminate la minte, care accept\u0103 cu aceea\u0219i deschidere lucrul cu greut\u0103\u021bi, ca \u0219i cel aerob. \u0218i, crede\u021bi-m\u0103, nici nu li s-au umflat mu\u0219chii precum lui Arnold \u00eenainte s\u0103 \u00eenc\u0103run\u021beasc\u0103 \u0219i s\u0103 ajung\u0103 guvernator, \u0219i nici n-au cump\u0103rat jean\u0219i cu un num\u0103r mai mare. Ba, dimpotriv\u0103, a\u0219 zice!<\/p>\n

\u0218i apoi, mai este un aspect la fel de importat c\u0103ruia i-am dedicat acum ceva vreme mai mult\u0103 aten\u021bie pe blog: pe m\u0103sur\u0103 ce mai c\u00e2\u0219tig\u0103m ni\u0219te ani, pierdem\u00a0 mas\u0103 muscular\u0103 \u0219i acumul\u0103m mai mult\u0103 gr\u0103sime. La fiecare 10 ani pierdem \u00een jur de 2-3% din masa muscular\u0103 total\u0103. B\u0103tr\u00e2nii nu se clatin\u0103 pentru c\u0103 pur \u0219i simplu sunt b\u0103tr\u00e2ni, ci pentru c\u0103 masa lor muscular\u0103 se diminueaz\u0103. Ce ne mai minun\u0103m c\u00e2nd vedem pe Internet femei de 80 de ani care stau \u00een cap sau fac \u0219pagatul la fir! Nu sunt ni\u0219te anomalii ale naturii. Sunt doar rezultatul firesc al antrenamentelor f\u0103cute constant de-a lungul anilor. Chiar \u0219i la 80 de ani.<\/p>\n

C\u00e2t despre celulit\u0103, ea este prietena \u021besutului adipos, a gr\u0103simii, nu a musculaturii exersate \u0219i \u00eent\u0103rite. Vizualiza\u021bi urm\u0103torul experiment: acoperi\u021bi un bol de sticl\u0103 cu o bucat\u0103 de m\u0103tase, dup\u0103 care acoperi\u021bi o bucat\u0103 de l\u00e2n\u0103 neprelucrat\u0103. Efectul este evident: pe sticl\u0103, m\u0103tasea va sta \u00eentins\u0103 \u0219i neted\u0103, pe l\u00e2n\u0103 va face \u201dvaluri\u201d. Acela\u0219i lucru se \u00eent\u00e2mpl\u0103 \u0219i cu musculatura flasc\u0103, mai ales dup\u0103 ce am sl\u0103bit un num\u0103r de kilograme.<\/p>\n

Articula\u021biile sunt iar\u0103\u0219i un aspect de care ne amintim doar \u00een cel de-al dou\u0103sprezecelea ceas, \u00een general c\u00e2nd apar probleme la genunchi, spate, iar medicii ne trimit s\u0103 \u00eent\u0103rim musculatura coapsei (\u00ee\"6\"<\/a><\/em>n cazul genunchiului), paravertebral\u0103, \u00een cazul spatelui. O musculatur\u0103 ferm\u0103, diminueaz\u0103 mult din presiunea pe articula\u021bii, f\u0103c\u00e2ndu-ne mai sprintene, mai sprin\u021bare.<\/p>\n

Nu vreau s\u0103 \u00een\u021belege\u021bi din acest articol ca dac\u0103 m\u00e2ine lua\u021bi ganterele si face\u021bi 10 repet\u0103ri, gata! se duce \u0219i mama celulitei, iar musculatura se bombeaz\u0103 precum roata de la ma\u0219in\u0103…. Efortul trebuie s\u0103 se \u00eentind\u0103 \u00een timp, s\u0103 fie constant, s\u0103-l combina\u021bi cu antrenament aerob \u0219i, poate cel mai important, s\u0103 b\u0103ga\u021bi de seam\u0103 la ce, c\u00e2t, cum, c\u00e2nd m\u00e2nca\u021bi.<\/p>\n

Dar asta depinde \u00een totalitate de fiecare dintre noi!<\/p>\n

P.S. Au nu cumva bisturiul medicului estetician e c<\/em>ea mai scurta cale?\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

S-a impus deja ca imagine standard in s\u0103lile de sport ca b\u0103rba\u021bii s\u0103 trag\u0103 de \u201dfiare\u201d, iar femeile s\u0103 mearg\u0103 la orele de aerobic, crez\u00e2nd p\u00e2n\u0103-n p\u00e2nzele albe \u00een ideea c\u0103 astfel sc\u0103p\u0103m \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":[1],"tags":[],"class_list":["post-6318","post","type-post","status-publish","format-standard","hentry","category-sport"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6318","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=6318"}],"version-history":[{"count":21,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6318\/revisions"}],"predecessor-version":[{"id":9605,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6318\/revisions\/9605"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}