{"id":6718,"date":"2014-11-23T14:17:06","date_gmt":"2014-11-23T14:17:06","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=6718"},"modified":"2014-11-23T14:17:06","modified_gmt":"2014-11-23T14:17:06","slug":"cate-grupe-musculare-lucram-pe-sedinta","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=6718","title":{"rendered":"C\u00e2te grupe musculare lucr\u0103m pe \u0219edin\u021b\u0103"},"content":{"rendered":"

\u201dAzi am zi de piept.\u201d \u201dAzi am zi de abdomene.\u201d<\/strong><\/p>\n

Tacit, mimetic, se transmite printre practican\u021bii exerci\u021biilor de for\u021b\u0103 (b\u0103rba\u021bi sau femei) ideea c\u0103 \u201de bine\u201d ca \u00eentr-o singur\u0103 \u0219edin\u021b\u0103 s\u0103 lucrezi una, cel mult dou\u0103 grupe musculare. Principiul nu e deloc gre\u0219it, depinde cine, \u00een ce scop \u00eel aplic\u0103 \u0219i c\u00e2t timp dedic\u0103 sportului.<\/p>\n

Ca s\u0103 cuprind categorii c\u00e2t mai largi de cititori, voi lua 3 exemple, care se departajeaz\u0103 natural \u00een func\u021bie de sex \u0219i obiectiv:<\/p>\n

1. Pentru cre\u0219terea masei musculare<\/span><\/strong><\/p>\n

2. Pentru tonifiere<\/strong><\/span><\/p>\n

3. Pentru sl\u0103bire \u0219i tonifiere<\/strong><\/span><\/p>\n

1. Pentru cre\u0219terea masei musculare<\/span><\/strong><\/p>\n

Cine aspir\u0103 la o cre\u0219tere a masei musculare, trebuie s\u0103 \u0219tie c\u0103 timpul \u0219i frecven\u021ba antrenamentelor sunt cel mai mare aliat (nu \u0219i singurul). De aceea, e absolut necesar s\u0103-\u0219i aloce, s\u0103pt\u0103m\u00e2nal, vreme pentru cel pu\u021bin 5 \u0219edinte (chiar 6), 50-60 de minute fiecare. \u00cen acest caz, antrenarea a una-dou\u0103 grupe musculare pe \u0219edin\u021b\u0103 – p\u00e2n\u0103 la epuizare muscular\u0103 – este perfect justificat\u0103. Aceasta \u00eensemn\u00e2nd o \u201ddesc\u0103rcare\u201d (umflare) vizibil\u0103 de acid lactic \u00een mu\u0219chii lucra\u021bi \u0219i dificultatea – temporar\u0103 – a folosirii lor. Exemplu: dac\u0103 lucrezi p\u00e2n\u0103 la epuizare tricepsul\u00a0 (partea posterioar\u0103 a bra\u021belor), imediat dup\u0103 \u0219edin\u021b\u0103 vei apela la un prieten s\u0103 te scarpine \u00een cap. \ud83d\ude42<\/p>\n

Luni<\/span><\/strong>: biceps brahial<\/strong> (bra\u021be, partea anterioar\u0103) + ischiogambieri<\/strong> (picioare, partea posterioar\u0103)<\/p>\n

Marti<\/span><\/strong>: triceps brahial<\/strong> (cap lung, cap scurt, cap median – partea posterioar\u0103 a bra\u021belor) + cvadriceps<\/strong> (drept femural, vast lateral, vast intermediar – partea anterioar\u0103 a coapselor)<\/p>\n

Miercuri<\/strong><\/span>: Umeri si partea superioar\u0103 a spatelui<\/strong> (deltoid+trapez) + fesieri<\/strong> (inclusiv aductori – partea interioar\u0103 a coapselor -, care nu pot fi izolati la multe dintre exerci\u021biile pentru hipertrofia fesierilor)<\/p>\n

Joi<\/span><\/strong>: Abdomen<\/strong> \u0219i talie (mu\u0219chii oblici \u0219i transvers) + spate<\/strong> (marii dorsali \u0219i lombari).<\/p>\n

Vineri<\/strong><\/span>: Piept<\/strong> + mu\u0219chii flexori<\/strong> ai bra\u021belor \u0219i picioarelor.<\/p>\n

\u00cen func\u021bie de sl\u0103biciunile fiec\u0103ruia (\u0219i la propriu, \u0219i la figurat) s-ar putea ca anumite grupe de mu\u0219chi s\u0103 aib\u0103 nevoie de mai multe antrenamente pe s\u0103pt\u0103m\u00e2n\u0103. \u00cen cazul meu, mu\u0219chii lombari (reamintesc: 2 hernii de disc, 3 discuri deplasate) pe care niciodat\u0103 nu \u00eei lucrez cu greut\u0103\u021bi!<\/p>\n

Schema aceasta este doar un exemplu. Fiecare \u00ee\u0219i construie\u0219te programul s\u0103pt\u0103m\u00e2nal \u00een func\u021bie de priorit\u0103\u021bi, afinit\u0103\u021bi \u0219i chef.<\/p>\n

Mie, \u00een general, \u00eemi place s\u0103 lucrez echilibrat \u0219i \u00een armonie, \u00een oglind\u0103, combin\u00e2nd partea anterioar\u0103 a corpului cu partea posterioar\u0103. \u00cen felul acesta, \u00eencerc s\u0103 evit dezvoltarea excesiv\u0103 a unei p\u0103r\u021bi a corpului \u00een detrimentul altora.<\/p>\n

\u00cen ceea ce prive\u0219te antrenamentele personale, la fiecare \u0219edin\u021b\u0103 am cel pu\u021bin 15 minute de efort aerob. \u00cen plus, apelez la combina\u021bii de exerci\u021bii anaerobe+aerobe, combina\u021bii de exerci\u021bii pentru partea superioar\u0103 \u0219i inferioar\u0103 a corpului. Exemplu: Dac\u0103 \u00eemi lucrez umerii\/spatele cu greut\u0103\u021bi, adaug un tip de genuflexiune (vezi foto).<\/p>\n

\"3\"<\/a>\"4\"<\/a><\/p>\n

Pentru b\u0103rba\u021bi: <\/span><\/strong><\/p>\n

G\u0103sesc util \u0219i absolut indispensabil ca m\u0103car o dat\u0103 la 2-3 \u0219edin\u021be s\u0103 ave\u021bi 15-20 de minute de activitate aerob\u0103 (alergare, ciclism etc.), care s\u0103 men\u021bin\u0103 \u00eentr-o anume form\u0103 \u0219i sistemul cardiovascular, dar \u0219i mobilitatea general\u0103. \u0218tiu c\u0103 cei mai mul\u021bi b\u0103rba\u021bi consider\u0103 c\u0103 li se \u201dtope\u0219te\u201d masa muscular\u0103 f\u0103c\u00e2nd mi\u0219care aerob\u0103, \u00eens\u0103 nu pe termen scurt trebuie s\u0103 cuantiz\u0103m. De cele mai multe ori e o scuz\u0103, ori qui s’excuse<\/em>, s’accuse!<\/em><\/span><\/p>\n

Pentru femei:<\/strong><\/span><\/p>\n

\u00cen alc\u0103tuirea schemei de antrenament, trebuie \u021binut seam\u0103 \u0219i de \u201dumorile\u201d lunare periodice, c\u00e2nd organismul poate fi sl\u0103bit din cauza pierderilor de fier; momente cu un poten\u021bial risc de r\u0103nire.<\/p>\n

Dac\u0103 nu v\u0103 dori\u021bi o musculatur\u0103 umflat\u0103 precum roata de la ma\u0219in\u0103, ci una proeminent\u0103, vizibil\u0103, dar alungit\u0103, \u0219edin\u021bele de tip aerob trebuie s\u0103-\u0219i fac\u0103 loc \u00een planul unei s\u0103pt\u0103m\u00e2ni, fie separat, fie \u00een cadrul aceleia\u0219i \u0219edin\u021be.<\/p>\n

2. Pentru tonifiere<\/strong><\/span><\/p>\n

R\u0103bdare \u0219i constan\u021b\u0103: minimum 3 \u0219edin\u021be pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i o propor\u021bie de 70% anaerob<\/span><\/strong> (exerci\u021bii cu greut\u0103\u021bi sau greutatea propriului corp)\/30% aerob<\/span><\/strong> (alergare, aerobic, ciclism, \u00eenot, tenis, Zumba, Kangoo, dans etc.). Sau combina\u021bii de exerci\u021bii anaerobe\/aerobe \u00een timpul aceleia\u0219i \u0219edin\u021be.\"5\"<\/a><\/p>\n

B\u0103rba\u021bii se reg\u0103sesc mai pu\u021bin \u00eentr-o astfel de schem\u0103, ea r\u0103m\u00e2ne \u201dfeuda\u201d femeilor.<\/p>\n

3. Pentru sl\u0103bire (\u0219i tonifiere)<\/strong><\/span><\/p>\n

Valabil at\u00e2t pentru b\u0103rba\u021bi, c\u00e2t \u0219i pentru femei cu un anume \u201dbagaj\u201d. P\u00e2na la atingerea unei oarecare greut\u0103\u021bi, propor\u021bia de la punctul 2 se inverseaz\u0103: 70% aerob\/30 % anaerob.<\/strong><\/span> Privarea complet\u0103 de exerci\u021bii anaerobe (cu greut\u0103\u021bi sau greutatea propriului corp) nu ne scurteaz\u0103 drumul. Dimpotriv\u0103 (vezi de ce \u00een articolul precedent).<\/p>\n

Concluzie: <\/strong><\/em>Dac\u0103\u00a0 nu ai o caden\u021b\u0103 \u0219i o frecven\u021b\u0103 crescut\u0103 a antrenamentelor s\u0103pt\u0103m\u00e2nale, nu este deloc profitabil s\u0103 lucrezi o singur\u0103 grup\u0103 muscular\u0103 \u00een cele 50 de minute. Nu se justific\u0103 nici m\u0103car la un ritm de 3 antrenamente pe s\u0103pt\u0103m\u00e2n\u0103. Trebuie s\u0103 g\u0103se\u0219ti acele combina\u021bii, formule, care s\u0103 fac\u0103 s\u0103 lucreze \u00eentreaga musculatur\u0103, at\u00e2t aerob, c\u00e2t \u0219i anaerob: pentru siluet\u0103, pentru s\u0103n\u0103tate, pentru frumuse\u021be, pentru toate 3 la un loc. Cum mul\u021bi dintre cei care \u00eemi citesc articolele\u00a0 sunt persoane ocupate, principiul care d\u0103 cele mai bune roade \u00een cazul lor este: cu minimum de timp, maximum de eficien\u021b\u0103.<\/p>\n

Concluzie la concluzie:\u00a0<\/strong><\/em> Oric\u00e2t de apleca\u021bi spre hipertrofie muscular\u0103 \u0219i oric\u00e2t de ocupa\u021bi am fi, mi\u0219carea de tip aerob este indispensabil\u0103: \u00eembun\u0103t\u0103\u021be\u0219te func\u021bia respiratorie, scade presiunea arterial\u0103, scade colesterolul. Via\u021ba este o curs\u0103 de rezisten\u021b\u0103 \u00eentret\u0103iat\u0103 uneori sau deseori de (ridicarea) de greut\u0103\u021bi. \u00cen cazul nostru, fuga este \u00eentotdeuna s\u0103n\u0103toas\u0103! \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"

\u201dAzi am zi de piept.\u201d \u201dAzi am zi de abdomene.\u201d Tacit, mimetic, se transmite printre practican\u021bii exerci\u021biilor de for\u021b\u0103 (b\u0103rba\u021bi sau femei) ideea c\u0103 \u201de bine\u201d ca \u00eentr-o singur\u0103 \u0219edin\u021b\u0103 s\u0103 lucrezi una, cel...<\/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":[1,162],"tags":[603,602,604],"class_list":["post-6718","post","type-post","status-publish","format-standard","hentry","category-sport","category-tonifiere","tag-cate-antrenamente-pentru-creserea-masei-musculare","tag-crestere-masa-musculara-in-cat-timp","tag-tonifiere-femei"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6718","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=6718"}],"version-history":[{"count":15,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6718\/revisions"}],"predecessor-version":[{"id":6742,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6718\/revisions\/6742"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}