{"id":6847,"date":"2014-12-14T17:15:43","date_gmt":"2014-12-14T17:15:43","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=6847"},"modified":"2014-12-14T17:42:23","modified_gmt":"2014-12-14T17:42:23","slug":"cum-se-fac-corect-genuflexiunile","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=6847","title":{"rendered":"Cum se fac corect genuflexiunile"},"content":{"rendered":"<p><a href=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/Genoflexiune-corecta.jpg\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-6848 size-medium alignleft\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/Genoflexiune-corecta-300x245.jpg\" alt=\"Genoflexiune corecta\" width=\"300\" height=\"245\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/Genoflexiune-corecta-300x245.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/Genoflexiune-corecta-600x490.jpg 600w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/Genoflexiune-corecta-624x510.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/Genoflexiune-corecta.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>Genuflexiunile sunt baza fitnessului. Practicate corect &#8211; sub toate varia\u021biunile, combina\u021biile, cu sau far\u0103 greuta\u021bi &#8211; modeleaz\u0103 coapsa \u00een ansamblul ei si mu\u0219chii fesieri. Sunt folosite at\u00e2t \u00een aerobic, fitness, c\u00e2t \u0219i \u00een culturism.<\/p>\n<p>\u00cenv\u0103\u021barea acestora \u021bine de perseveren\u021b\u0103, dar \u0219i de constitu\u021bia fiec\u0103ruia. M\u0103 refer aici la cum se distribuie centrul de greutate \u00een func\u021bie de lungimea picioarelor \u0219i a bustului. Persoanele cu picioare lungi \u0219i bust scurt se pot apleca mai mult spre fa\u021b\u0103 \u0219i au o stabilitate mai mare \u00een execu\u021bia exerci\u021biului.<a href=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/3.jpg\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-6851 size-medium\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/3-168x300.jpg\" alt=\"3\" width=\"168\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/3-168x300.jpg 168w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/3-575x1024.jpg 575w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/3-600x1067.jpg 600w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/3-624x1109.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/3.jpg 800w\" sizes=\"auto, (max-width: 168px) 100vw, 168px\" \/><\/a><\/p>\n<p><strong>Pentru cei care sunt la \u00eenceput de drum \u00een ale fitnessului, ca s\u0103 a evite genuflexiunile f\u0103cute pe v\u00e2rfuri<\/strong> (v\u0103d frecvent aceast\u0103 postur\u0103 care, \u00een timp duce la sensibilizarea articula\u021biilor),<strong> se pot sprijini de un scaun, pot folosi un prosop legat de o bara sau, cum fac eu \u00een foto, un TRX<\/strong>. \u00cen timp, pe m\u0103sur\u0103 ce postura corect\u0103 este \u00eenv\u0103\u021bat\u0103, pute\u021bi trece \u0219i la varia\u021biuni.<\/p>\n<p><span style=\"color: #0000ff;\"><strong>Un aspect foarte important: genunchiul nu trebuie s\u0103 dep\u0103\u0219easc\u0103 v\u00e2rfului t\u0103lpii (unghi de 90 ca in foto sus), iar\u00a0 la ridicare, \u00eempinge \u00een c\u0103lc\u00e2ie \u0219i propulseaz\u0103 bustul.<\/strong><\/span><\/p>\n<p>O alt\u0103 variant\u0103 securizant\u0103 poate fi ca \u00een foto de mai jos, \u00een care <a href=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/IMG_1129a_internet-cu-site.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-6853 alignleft\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/IMG_1129a_internet-cu-site-205x300.jpg\" alt=\"IMG_1129a_internet cu site\" width=\"205\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/IMG_1129a_internet-cu-site-205x300.jpg 205w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/IMG_1129a_internet-cu-site.jpg 446w\" sizes=\"auto, (max-width: 205px) 100vw, 205px\" \/><\/a>coapsele nu coboar\u0103 paralel cu solul. \u00cen acest din urm\u0103 exemplu, partea care lucreaz\u0103 cel mai intens este confluen\u021ba dintre fesier \u0219i coaps\u0103. Ve\u0219nica obsesie a femeilor!<\/p>\n<p>C\u00e2nd vorbim de genuflexiuni standard, picioarele, t\u0103lpile, sunt paralele si deschise la o l\u0103\u021bime egal\u0103 cu cea a umerilor.<\/p>\n<p>Persoanele care urm\u0103resc \u00een acela\u0219i timp o tonifiere mai mare a zonei interioare a coapselor &#8211; iar am ajuns la femei! inevitabil! &#8211; picioarele sunt deschise \u00een V (vezi prima \u0219i ultima foto), iar genunchii sunt alinia\u021bi \u00een direc\u021bia t\u0103lpilor, adic\u0103 spre exterior.<a href=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/31.jpg\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-6856 size-medium\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/31-244x300.jpg\" alt=\"3\" width=\"244\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/31-244x300.jpg 244w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/31-600x736.jpg 600w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/31-624x765.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2014\/12\/31.jpg 800w\" sizes=\"auto, (max-width: 244px) 100vw, 244px\" \/><\/a><\/p>\n<p>Genuflexiunile fac, \u00eentr-adev\u0103r, minuni pentru coapse, dar nu abuza\u021bi! \u00cen timp, articula\u021biile pot avea de suferit. Ca s\u0103 nu mai spun c\u0103 dac\u0103 adauga\u021bi \u0219i genuflexiuni dinamice&#8230;&#8230; tabloul e complet.<\/p>\n<p>Dac\u0103 apar dureri, cea mai bun exerci\u021biu este nonexerci\u021biul \u0219i consultul unui medic.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Genuflexiunile sunt baza fitnessului. Practicate corect &#8211; sub toate varia\u021biunile, combina\u021biile, cu sau far\u0103 greuta\u021bi &#8211; modeleaz\u0103 coapsa \u00een ansamblul ei si mu\u0219chii fesieri. Sunt folosite at\u00e2t \u00een aerobic, fitness, c\u00e2t \u0219i \u00een culturism.&#46;&#46;&#46;<\/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":[620,622,621],"class_list":["post-6847","post","type-post","status-publish","format-standard","hentry","category-sport","tag-cum-se-fac-corect-genuflexiuni","tag-dureri-la-genunchi-de-la-genoflexiuni","tag-genoflexiuni-facute-corect"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6847","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=6847"}],"version-history":[{"count":11,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6847\/revisions"}],"predecessor-version":[{"id":6864,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6847\/revisions\/6864"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6847"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6847"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}