{"id":6784,"date":"2014-12-03T20:15:24","date_gmt":"2014-12-03T20:15:24","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=6784"},"modified":"2014-12-03T20:38:38","modified_gmt":"2014-12-03T20:38:38","slug":"gatul-veriga-slaba-in-exercitiile-de-fitness","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=6784","title":{"rendered":"G\u00e2tul – veriga slab\u0103 \u00een exerci\u021biile de fitness"},"content":{"rendered":"

Exist\u0103 anumite p\u0103r\u021bi anatomice ale corpului pe care, \u00een exerci\u021biile de fitness\/for\u021b\u0103, le consider\u0103m sau le trat\u0103m ca pe ni\u0219te accesorii. P\u00e2n\u0103 c\u00e2nd \u00eencep s\u0103 \u00ee\u0219i cear\u0103 drepturile. Dureros, de cele mai multe ori. G\u00e2tul este un astfel de \u201daccesoriu\u201d. Din pacate, permanent!<\/p>\n

\"Fritillaria_meleagris_002\"<\/a>La birou, \u00een metrou, pe strad\u0103, \u00een sala de sport, adopt\u0103m pozi\u021bia lalelei ofilite: cu capul plecat (sabia nu-l taie).<\/p>\n

\u00cen toate exerci\u021biile de fitness, g\u00e2tul este solicitat \u00eentr-o m\u0103sura mai mare sau mai mic\u0103 \u0219i, \u00een aproape toate cazurile, \u00een mod necontrolat (ini\u021bial, am scris incon\u0219tient). Aceasta duce, \u00een timp, la sl\u0103birea, fragilizarea \u0219i vulnerablizarea por\u021biunii cervicale delimitate de g\u00e2t.<\/p>\n

Una dintre cele mai mari erori, perpetuate ca un virus printre practican\u021bii de fitness, este solicitarea g\u00e2tului \u00een clasicele exerci\u021bii pentru abdomen, \u201dsimpaticele\u201d crunch-uri. De\u0219i adoptate de cei mai mul\u021bi dintre neprofesioni\u0219ti (\u00een sensul de calificare, purt\u0103tor de diplom\u0103) \u00een ale fitnessului, crunch-urile NU sunt pentru \u00eencep\u0103tori!<\/strong> Centrura abdominal\u0103 trebuie \u00eent\u0103rit\u0103 prin alte exerci\u021bii, dup\u0103 care putem trece \u0219i la crunch-uri. Altminteri, singura zona de care tragem, zic\u00e2nd c\u0103 \u201dfacem abdomene\u201d, este g\u00e2tul.<\/p>\n

Solu\u021bie<\/span><\/strong>: la exerci\u021biile tip crunch, ridicarea se face din umeri, cu solicitarea musculaturii abdominale. P\u0103stra\u021bi g\u00e2tul \u00eentr-o pozi\u021bie neutr\u0103 (ne\u00eencordat), m\u00e2inile se sprijin\u0103 pe cap (nu particip\u0103 \u00een nici un fel la ridicarea capului sau a bustului). \"Privire<\/a><\/p>\n

FOARTE IMPORTANT<\/span><\/strong>: la ridicare, capul se men\u021bine \u00een prelungirea trunchiului, iar privirea este fixat\u0103 spre tavan, pe diagonal\u0103, nu \u00een jos. Niciodat\u0103 b\u0103rbia nu st\u0103 \u00een piept\/lipit\u0103 de piept!<\/p>\n

Dac\u0103 \u00eenainte s\u0103 ard\u0103 mu\u0219chii abdomenului, v\u0103 doare g\u00e2tul, \u00eenceta\u021bi exerci\u021biul. Continu\u00e2nd, nu face\u021bi dec\u00e2t s\u0103 sl\u0103bi\u021bi \u0219i mai mult por\u021biunea cervical\u0103 a coloanei.<\/p>\n

\u00a0G\u00e2tul – punct de p\u00e2rghie<\/strong><\/p>\n

Prin construc\u021bie, g\u00e2tul\/coloana cervical\u0103 se constituie \u00een element de p\u00e2rghie la multe dintre exerci\u021biile pentru bra\u021be sau trapez. Pentru integritate, g\u00e2tul trebuie s\u0103 urmeze linia trunchiului, indiferent de gradul de \u00eenclinare a acestuia.<\/strong><\/span> Este gre\u0219it\u0103 at\u00e2t hiperextensia g\u00e2tului (vezi imaginea), c\u00e2t \u0219i flexia acestuia, caz \u00een care presiunea pe p\u00e2rghie este mai mare.<\/p>\n

\"Pozitie<\/a>\u00cen plus, nu trebuie s\u0103 uit\u0103m c\u0103 mu\u0219chiul trapez \u201durc\u0103\u201d p\u00e2n\u0103 la articula\u021bia craniului cu coloana vertebral\u0103, ceea ce face ca punctul de sprijin s\u0103 devin\u0103 punct de presiune pentru coloan\u0103.<\/p>\n

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Las\u0103-i pe al\u021bii s\u0103-\u021bi admire grandoarea \u201dbicep\u0219ilor\u201d!<\/strong><\/p>\n

Dintr-un soi de narcisism (gre\u0219esc?), \u00een timp ce ne lucr\u0103m bra\u021bele, obi\u0219nuim s\u0103 n\"Privire<\/a>e privim cum bicepsul explodeaz\u0103 sub greutatea exerci\u021biului. Ne facem r\u0103u cu propria privire….. G\u00e2tul \u00eentors spre priveli\u0219tea muschiului \u00een contrac\u021bie, apas\u0103 involuntar pe g\u00e2t. Sunt pentru admirarea propriei munci, doar \u00een \u0219edin\u021bele foto\u00a0 sau \u00een momentele de relaxare, care dep\u0103\u0219esc spa\u021biul s\u0103lii de sport. E mai s\u0103n\u0103tos a\u0219a!<\/p>\n

Alte erori frecvente:<\/span><\/strong><\/p>\n

– Ochii a\u021binti\u021bi \u00een plafon c\u00e2nd facem genuflexiuni sau rowing bar;<\/p>\n

– Privire fixat\u0103 \u00een podea c\u00e2nd lucr\u0103m, din picioare, partea superioar\u0103 a corpului.<\/p>\n

Solu\u021bii: <\/span><\/strong>\"Privire<\/a><\/p>\n

C\u00e2nd bustul este \u00eenclinat la 45 grade (foto st\u00e2nga), fixa\u021bi cu privirea un punct pe podea, \u00een fa\u021ba voastr\u0103, astfel \u00eenc\u00e2t g\u00e2tul s\u0103 r\u0103m\u00e2n\u0103 \u00een prelungirea trunchiului.<\/strong><\/p>\n

\"Privire<\/a>C\u00e2nd lucr\u0103m, din picioare<\/strong>, diverse exerci\u021bii pentru partea superioar\u0103 a corpului, privirea trebuie dirijat\u0103 ca \u0219i c\u00e2nd am studia un tablou fixat la nivelul ochilo<\/strong>r. Ca \u00een imaginea din st\u00e2nga sau, mai concret (\u0219i mai z\u00e2mbitor), cea din dreapta.\"Pozitie<\/a><\/p>\n

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Exist\u0103 anumite p\u0103r\u021bi anatomice ale corpului pe care, \u00een exerci\u021biile de fitness\/for\u021b\u0103, le consider\u0103m sau le trat\u0103m ca pe ni\u0219te accesorii. P\u00e2n\u0103 c\u00e2nd \u00eencep s\u0103 \u00ee\u0219i cear\u0103 drepturile. Dureros, de cele mai multe ori....<\/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":[611,610,609,612,613],"class_list":["post-6784","post","type-post","status-publish","format-standard","hentry","category-sport","tag-dureri-de-gat-la-exercitii-abdomen","tag-forta","tag-pozitia-corecta-a-gatului-in-exercitii-fitness","tag-pozitie-corecta-gat-in-squat","tag-rowing-bar"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6784","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=6784"}],"version-history":[{"count":16,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6784\/revisions"}],"predecessor-version":[{"id":6810,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6784\/revisions\/6810"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}