{"id":9763,"date":"2018-03-10T10:49:31","date_gmt":"2018-03-10T10:49:31","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=9763"},"modified":"2018-03-10T11:16:52","modified_gmt":"2018-03-10T11:16:52","slug":"genuflexiunea-mama-fitnessului","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=9763","title":{"rendered":"Genuflexiunea &#8211; mama fitnessului"},"content":{"rendered":"<p>\u00cen fitness e uneori ca-n muzic\u0103. Pornind de la o tem\u0103, po\u021bi dezvolta \u0219i improviza nenum\u0103rate varia\u021biuni, cu sau f\u0103r\u0103 greut\u0103\u021bi adi\u021bionale. Avantajele sunt c\u0103 nu te plictise\u0219ti tot repet\u00e2nd un singur exerci\u021biu \u0219i nici nu la\u0219i musculatura s\u0103 se obi\u0219nuiasc\u0103, <em>s\u0103 \u00eenve\u021be<\/em>, doar un tip de mi\u0219care.\u00a0 Dac\u0103 vre\u021bi rezultate notabile, trebuie s\u0103 v\u0103 purta\u021bi cu musculatura ca un lupt\u0103tor \u00eenr\u0103it, \u021bin\u00e2ndu-v\u0103 \u00een pumni adversarul \u0219i nel\u0103s\u00e2ndu-l s\u0103 se dezmeticeasc\u0103. N-am zis s\u0103-l face\u021bi knockout&#8230;. \ud83d\ude42<\/p>\n<p class=\"alignnone\">O tem\u0103 de baz\u0103 \u00een fitness es<a href=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/Coapse-mare-2016.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-9769 alignleft\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/Coapse-mare-2016-300x256.jpg\" alt=\"Coapse mare 2016\" width=\"300\" height=\"256\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/Coapse-mare-2016-300x256.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/Coapse-mare-2016-768x655.jpg 768w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/Coapse-mare-2016-1024x873.jpg 1024w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/Coapse-mare-2016-600x512.jpg 600w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/Coapse-mare-2016-624x532.jpg 624w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>te nu <em>fuga (<\/em>altminteri, s\u0103n\u0103toas\u0103 \u0219i pl\u0103cut\u0103&#8230;.auzului), ci genuflexiunea. Cine vrea coapse sculpturale \u0219i f\u0103r\u0103 de celulit\u0103 plus fundule\u021b bombat \u0219i ferm,\u00a0 pur \u0219i simplu n-are cum ocoli genuflexiunea &#8211; asta dac\u0103 m\u0103 refer la femei. \u00cen ceea ce-i prive\u0219te pe b\u0103rba\u021bi, <em>mobilul<\/em> lor\u00a0este altul: cre\u0219terea \u00een dimensiune a coapselor, iar asta se face lucr\u00e2nd cu greut\u0103\u021bi mari, haltere sau la aparate. \u00cen aceast\u0103 categorie nu intra barba\u021bii care adopt\u0103 modelul Popeye: bra\u021be mari \u0219i umeri la\u021bi, picioru\u0219e sub\u021biri.<\/p>\n<p class=\"alignnone\">O bun\u0103 \u0219edin\u021b\u0103 de genuflexiuni trebuie supus\u0103 obligatoriu unui <em>preludiu (chiar \u0219i<\/em>\u00a0fuga tot cu un preludiu \u00eencepe<a href=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/4.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-9770\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/4-141x300.jpg\" alt=\"4\" width=\"141\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/4-141x300.jpg 141w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/4-768x1636.jpg 768w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/4-481x1024.jpg 481w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/4-600x1278.jpg 600w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/4-624x1329.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2018\/03\/4.jpg 1250w\" sizes=\"auto, (max-width: 141px) 100vw, 141px\" \/><\/a><em>)<\/em> const\u00e2nd \u00een \u00eenc\u0103lzirea articula\u021biilor membrelor inferioare &#8211; genunchii, \u00een principal. Nu v\u0103 spun c\u0103 sigur \u0219ti\u021bi:\u00a0 \ud83d\ude42\u00a0 este inutil s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi articula\u021biile m\u00e2inilor dac\u0103 tot ceea ce ve\u021bi face sunt genuflexiunile. Eu v\u0103d frecvent asta \u00een s\u0103lile de sport \u0219i chiar a\u0219 putea elabora un ghid cu titlul: <em>Arat\u0103-mi ce exerci\u021bii faci ca s\u0103 \u00ee\u021bi spun c\u00e2t de timid sau \u00eencep\u0103tor e\u0219ti.<\/em><\/p>\n<p>Num\u0103rul de repet\u0103ri vi-l stabili\u021bi singuri \u00een func\u021bie de nivelul vostru de fitness, urm\u0103rind epuizarea muscular\u0103. \u00cen traducere vulgar\u0103 asta \u00eensemn\u00e2nd c\u0103 dup\u0103 exerci\u021bii, ve\u021bi cobor\u00ee sc\u0103rile \u021bin\u00e2ndu-v\u0103 de balustrad\u0103, iar a doua zi ve\u021bi func\u021biona fiziologic aproape de modul <em>pampers<\/em>, statul pe toalet\u0103 devenind\u00a0un lucru taaaare\u00a0dificil&#8230;.<\/p>\n<p><a href=\"https:\/\/www.dumitra.net\/blog\/?p=6847\" target=\"_blank\">Aici<\/a> sunt mai multe detalii tehnice despre cum sa faci corect genuflexiunile.<\/p>\n<p>\u00cen filmule\u021bele de mai jos sunt\u00a0 varia\u021biuni pe tema genuflexiunii.<\/p>\n<p>Film 1: Cum s\u0103 faci genuflexiuni corecte<\/p>\n<p>Film 2:\u00a0 Genuflexiuni cu copil \u0219i barc\u0103 pe plaj\u0103. \u0218tefan c\u00e2nt\u0103rea la momentul film\u0103rii 19 kg.<\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"www.dumitra.net Correct squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Y6q5CfEHplU?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p>https:\/\/www.youtube.com\/watch?v=jQo3sbR_k6Y<\/p>\n<p>\u0218i, dac\u0103 fitnessul are o mam\u0103, \u00eei vom g\u0103si \u0219i tat\u0103l \u00eentr-un articol viitor.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00cen fitness e uneori ca-n muzic\u0103. Pornind de la o tem\u0103, po\u021bi dezvolta \u0219i improviza nenum\u0103rate varia\u021biuni, cu sau f\u0103r\u0103 greut\u0103\u021bi adi\u021bionale. Avantajele sunt c\u0103 nu te plictise\u0219ti tot repet\u00e2nd un singur exerci\u021biu \u0219i&#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":[11,9,1,280],"tags":[1370,1373,1369,1372,1371,1368],"class_list":["post-9763","post","type-post","status-publish","format-standard","hentry","category-dieta","category-sanatate","category-sport","category-un-exercitiu","tag-ce-grupe-musculare-lucreaza-genuflexiunea","tag-cum-e-bine-sa-faci-genuflexiuni","tag-cum-se-face-genoflexiunea","tag-femeie-fit-spoativa-fenuflexiuni","tag-genuflexiune-cu-greutati","tag-genuflexiuni-femei"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/9763","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=9763"}],"version-history":[{"count":13,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/9763\/revisions"}],"predecessor-version":[{"id":9781,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/9763\/revisions\/9781"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}