{"id":7186,"date":"2015-02-05T13:38:23","date_gmt":"2015-02-05T13:38:23","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=7186"},"modified":"2015-02-05T14:08:51","modified_gmt":"2015-02-05T14:08:51","slug":"de-la-mere-la-pepeni-intarirea-si-ridicarea-fesierilor","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=7186","title":{"rendered":"De la mere la pepeni, \u00eent\u0103rirea \u0219i ridicarea fesierilor"},"content":{"rendered":"<p><a href=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2015\/02\/Popou_internet.jpg\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-7187 size-medium alignleft\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2015\/02\/Popou_internet-208x300.jpg\" alt=\"Popou_internet\" width=\"208\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2015\/02\/Popou_internet-208x300.jpg 208w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2015\/02\/Popou_internet.jpg 213w\" sizes=\"auto, (max-width: 208px) 100vw, 208px\" \/><\/a>Cum \u00eent\u0103rim \u0219i ridic\u0103m popone\u021bul? &#8211; o \u00eentrebare\/cerere pe care o aud deseori din partea femeilor. \u00cen imagininile de mai jos, unul dintre cele mai eficiente \u0219i comode exerci\u021bii pentru cre\u0219terea fermita\u021bii protuberan\u021belor dorsale.<\/p>\n<p>Pentru rezultate rapide \u0219i&#8230;palpabile, nu v\u0103 sfii\u021bi s\u0103 lucra\u021bi cu greuta\u021bi (din ce \u00een ce mai mari), cu condi\u021bia ca aceast\u0103 cre\u0219tere s\u0103 fie progresiv\u0103 \u0219i adaptat\u0103 for\u021bei \u0219i structurii fiec\u0103reia. Pentru siguran\u021b\u0103, \u00eencepe\u021bi f\u0103r\u0103 greut\u0103\u021bi un set de 20 de repet\u0103ri \u0219i, dac\u0103 nu sim\u021bi\u021bi nici o senza\u021bie de arsur\u0103, la urm\u0103torul set mai pute\u021bi cre\u0219te greutatea, sc\u0103z\u00e2nd \u00eens\u0103 num\u0103rul de repet\u0103ri.<\/p>\n<p>Pentru cele cu probleme \u00een zona lombar\u0103 (dau nu numai), veghea\u021bi ca mijlocul (zona lombar\u0103) s\u0103 nu fie arcuit \u00een timpul ridic\u0103rii la maximum a piciorului. Aplecarea spre fa\u021b\u0103 a bustului \u0219i piciorul static u\u0219or \u00eendoit sunt o garan\u021bie a unei posturi corecte \u00een timpul exerci\u021biului.<\/p>\n<p>https:\/\/www.youtube.com\/watch?v=UprIYBNMhY0&#038;feature=youtu.be<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cum \u00eent\u0103rim \u0219i ridic\u0103m popone\u021bul? &#8211; o \u00eentrebare\/cerere pe care o aud deseori din partea femeilor. \u00cen imagininile de mai jos, unul dintre cele mai eficiente \u0219i comode exerci\u021bii pentru cre\u0219terea fermita\u021bii protuberan\u021belor dorsale.&#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":[1,162],"tags":[671,676,675,674,672,673],"class_list":["post-7186","post","type-post","status-publish","format-standard","hentry","category-sport","category-tonifiere","tag-exercitiu","tag-slabire-si-intarire-fese","tag-tonifiere-fund","tag-tonifiere-muschi-fesieri","tag-video-intarire-fesieri","tag-video-ridicare-si-intarire"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/7186","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=7186"}],"version-history":[{"count":7,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/7186\/revisions"}],"predecessor-version":[{"id":7195,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/7186\/revisions\/7195"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}