{"id":8049,"date":"2016-03-18T08:33:39","date_gmt":"2016-03-18T08:33:39","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=8049"},"modified":"2024-03-27T06:35:01","modified_gmt":"2024-03-27T06:35:01","slug":"incalzirea-o-necesitate-pentru-sport","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=8049","title":{"rendered":"E necesar\u0103 \u00eenc\u0103lzirea \u00eenaintea \u0219edin\u021bei de sport?"},"content":{"rendered":"<p><span id=\"result_box\" class=\"\" lang=\"ro\"><a href=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/9-mic.jpg\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-8112 size-medium\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/9-mic-200x300.jpg\" alt=\"9 mic\" width=\"200\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/9-mic-200x300.jpg 200w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/9-mic-682x1024.jpg 682w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/9-mic-600x900.jpg 600w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/9-mic-624x936.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2016\/03\/9-mic.jpg 800w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a>Dup\u0103 ni\u0219te ani buni de tocit pantofii de sport, b\u0103t\u0103turi peste b\u0103t\u0103turi \u0219i supraspecializare la locul de munc\u0103 numit sala de sport sau parc, sau oriunde \u00een aer liber, zic c\u0103 da, este. \u0218i fizic, \u0219i mental. <\/span><\/p>\n<p><span id=\"result_box\" class=\"\" lang=\"ro\">Mental pentru c\u0103, \u00een cele 5-7 minute de \u00eenc\u0103lzire\/\u00eentindere, faci trecerea de la o stare de semirepaus la una \u00een care func\u021biile cardiac\u0103 \u0219i pulmonar\u0103 \u00ee\u0219i cresc nivelul de activitate. \u00cen zilele far\u0103 chef de sport, critice sunt primele 10 minute. Dup\u0103 care, imediat ce corpul \u00eencepe s\u0103 secrete adrenalin\u0103, efortul fizic \u201dmerge\u201d aproape de la sine \u0219i ui\u021bi c\u0103 ai venit f\u0103r\u0103 tragere de inim\u0103.&nbsp; (<\/span>\u0218i mie mi se \u00eent\u00e2mpl\u0103 s\u0103 am unele zile \u00een care \u00eemi duc antrenamentele&nbsp; proprii \u201ddin creier\u201d.&nbsp;&nbsp;<\/p>\n<p><span id=\"result_box\" class=\"\" lang=\"ro\"><span title=\"Comme son nom l\u2019indique, l\u2019\u00e9chauffement sert \u00e0 \u00ab chauffer \u00bb le corps, \u00e0 le d\u00e9gourdir, avant un exercice physique soutenu.\">U<\/span><span title=\"Certains pratiquants cependant, sous-estiment son importance et commencent directement leur programme d\u2019activit\u00e9 physique en zappant cette indispensable \u00e9tape de pr\u00e9paration.\">nii \u00eens\u0103, mai gr\u0103bi\u021bi &#8211; s\u0103 le zicem -, subestimeaz\u0103 importan\u021ba \u00eenc\u0103lzirii \u0219i \u00ee\u0219i \u00eencep, abrupt \u0219i \u00een for\u021b\u0103, programul de exercitii.&nbsp; La cei antrena\u021bi, cu un istoric sportiv \u00eentins pe ni\u0219te zeci de ani, poate c\u0103 \u00eenc\u0103lzirea nu mai are acelea\u0219i efecte ca pentru o persoan\u0103 semisedentar\u0103.&nbsp; Pentru ceilal\u021bi, \u00eens\u0103, c<\/span><span title=\"Quelques minutes suffiraient pourtant \u00e0 \u00e9viter bien des ennuis...\n\n\n\n\n\n\n\">\u00e2teva minute sunt suficiente pentru a evita o mul\u021bime de probleme &#8230;<\/span><\/span><\/p>\n<p><span title=\"Ramer ou p\u00e9daler en douceur, courir \u00e0 petites foul\u00e9es, voil\u00e0 d\u2019excellents moyens pour vous \u00e9chauffer.\">S\u0103 pedalezi sau s\u0103 alergi u\u0219or, s\u0103 faci mi\u0219c\u0103ri de mic\u0103 intensitate \u0219i amplitudine, u\u0219oare manevre de \u00eentindere sunt c\u00e2teva dintre modurile \u00een care te po\u021bi \u00eenc\u0103lzi. Durata de \u00eenc\u0103<\/span><span title=\"La dur\u00e9e id\u00e9ale d\u2019\u00e9chauffement doit \u00eatre l\u2019\u00e9quivalent de 10% environ, du temps complet de la s\u00e9ance pr\u00e9vue.\">lzire trebuie s\u0103 fie echivalentul a aproximativ 10% din timpul complet al \u0219edin\u021bei de sport.&nbsp; <\/span><span title=\"Si vous vous appr\u00eatez \u00e0 faire une heure de sport, \u00e9chauffez-vous donc 6 minutes\u2026 Cette courte s\u00e9ance vous permettra ainsi :\n\n\n\n\n\n\n&nbsp;&nbsp;&nbsp;&nbsp;\">Dac\u0103 antrenamentul t\u0103u dureaz\u0103 60 de minute, \u00eenc\u0103lze\u0219te-te p\u00e2n\u0103 la 6 minute &#8230; Aceast\u0103 sesiune scurt\u0103 \u00ee\u021bi va permite, de asemenea:<\/span><\/p>\n<p><span title=\"D\u2019\u00e9viter le claquage souvent d\u00fb \u00e0 un d\u00e9marrage trop rapide ou trop brutal.\">&nbsp;&#8211; s\u0103 previi \u00eenceperea, prea brusc\u0103 sau prea brutal\u0103, a antrenamentului. O preg\u0103tire lent\u0103 \u0219i atent\u0103 va face musculatura mai rezistent\u0103 la <\/span><span title=\"Une pr\u00e9paration lente et rigoureuse au contraire, rendra vos muscles plus r\u00e9sistants \u00e0 l\u2019effort ;\n\n\n\n\n\n\n&nbsp;&nbsp;&nbsp;&nbsp;\">stres;<br \/>\n&#8211; <\/span><span title=\"D\u2019amener lentement votre corps \u00e0 une temp\u00e9rature plus \u00e9lev\u00e9e.\">aduci corpul la o temperatur\u0103 mai ridicat\u0103.&nbsp; <\/span><span title=\"Votre c\u0153ur n\u2019en sera que mieux pr\u00e9par\u00e9.\">Inima \u00ee\u021bi va fi mai bine preg\u0103tit\u0103. Lucrul acesta <\/span><span title=\"Cela pour \u00e9viter de le solliciter trop rapidement et de fa\u00e7on trop intense, limitant ainsi les risques cardiovasculaires.\n\n\n\n\n\n\n\">limiteaz\u0103 riscurile cardiovasculare;<\/span><\/p>\n<p>&#8211; s\u0103 nu percepi antrenamentul ca pe ceva deosebit de stresant. Dac\u0103 exerci\u021biul fizic \u00eel faci din pl\u0103cere, sim\u021bi o nevoie mai mic\u0103 de a compensa postefort prin ingerarea de dulciuri. Sportul perceput ca divertisment aduce mai multe satisfac\u021bii dec\u00e2t amuzamentul adus de telecomand\u0103.<\/p>\n<p>De re\u021binut \u0219i c\u0103 sportul, f\u0103cut la intensitate ridicat\u0103, face s\u0103 creasc\u0103 nivelul hormonilor de stres (catecolamine), ceea ce nu e deloc de dorit pentru cineva care vede \u00een practicarea sportului o form\u0103 de a sc\u0103pa de stres&#8230;.<\/p>\n<p><span title=\"La temp\u00e9rature et les conditions climatiques stimulent ou perturbent l\u2019\u00e9chauffement.\">Condi\u021biile de temperatur\u0103 \u0219i cele meteorologice pot stimula sau perturba \u00eenc\u0103lzirea. Pe<\/span><span title=\"Par temps froid et pluvieux, vous devrez en augmenter la dur\u00e9e.\"> vreme rece \u0219i ploioas\u0103, ar trebui s\u0103 cre\u0219ti durata de \u00eenc\u0103lzire. Pentru cei care practic\u0103 sportul \u00een exterior, chiar \u0219i pe vreme rece, u<\/span><span title=\"L\u2019usage de v\u00eatements chauds est recommand\u00e9 pendant l\u2019\u00e9chauffement.\">tilizarea unei haine c\u0103lduroase este recomandat\u0103 \u00een timpul \u00eenc\u0103lzirii. Ajut\u0103 la<\/span><span title=\"Il favorise l\u2019\u00e9l\u00e9vation de la temp\u00e9rature et permet de conserver cette chaleur plus longtemps.\"> cre\u0219terea temperaturii corpului \u0219i men\u021bine c\u0103ldura mai mult timp.<br \/>\n<\/span><\/p>\n<p>\u0218i nu \u00een ultimul r\u00e2nd, dac\u0103 antrenamentul t\u0103u vizeaz\u0103 preponderent partea inferioar\u0103 a corpului, e mai pu\u021bin important s\u0103 \u00ee\u021bi \u00eenc\u0103lze\u0219ti articula\u021biile degetelor sau ale \u00eencheieturii m\u00e2inii&#8230;.. ; maximum de aten\u021bie trebuie canalizat spre partea inferioar\u0103, mai ales dac\u0103 p\u00e2n\u0103 la sala de sport ai venit cu ma\u0219ina personal\u0103 \u0219i nu ai mers \u00een&#8230;m\u00e2ini. \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dup\u0103 ni\u0219te ani buni de tocit pantofii de sport, b\u0103t\u0103turi peste b\u0103t\u0103turi \u0219i supraspecializare la locul de munc\u0103 numit sala de sport sau parc, sau oriunde \u00een aer liber, zic c\u0103 da, este. \u0218i&#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":[163,161,1,162],"tags":[884,885,887,886],"class_list":["post-8049","post","type-post","status-publish","format-standard","hentry","category-aerobic-sport","category-slabire","category-sport","category-tonifiere","tag-de-ce-sa-faci-incalzire-la-sport","tag-e-necesara-incalzirea-inainte-de-antrenamnet","tag-incalzirea-e-buna-la-sport","tag-sa-ma-incalzesc-inainte-de-sport"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/8049","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=8049"}],"version-history":[{"count":12,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/8049\/revisions"}],"predecessor-version":[{"id":15576,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/8049\/revisions\/15576"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8049"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}