{"id":681,"date":"2018-01-18T11:38:27","date_gmt":"2018-01-18T09:38:27","guid":{"rendered":"https:\/\/masajmed.ro\/?p=681"},"modified":"2018-01-18T12:11:05","modified_gmt":"2018-01-18T10:11:05","slug":"secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat","status":"publish","type":"post","link":"https:\/\/old.masajmed.ro\/en\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/","title":{"rendered":"Secrete pentru a avea un abdomen suplu \u0219i tonifiat"},"content":{"rendered":"<p>V\u0103 dori\u021bi un abdomen cu six pack? \u0218tia\u021bi c\u0103 e simplu s\u0103-l ave\u021bi? Ave\u021bi nevoie doar de <strong>voin\u021ba <\/strong>pentru a cunoa\u0219te \u0219i respecta c\u00e2teva reguli de wellness \u0219i a le \u00a0transforma \u00een rutin\u0103!<\/p>\n<p>Acest 6 pack mult visat reprezint\u0103 forma mu\u0219chilor abdominali bine tonifia\u021bi \u0219i neacoperi\u021bi de stratul de \u021besut adipos \/ gr\u0103sime. Pe l\u00e2ng\u0103 aspectul fizic pl\u0103cut ace\u0219ti mu\u0219chi trebuie \u00eentre\u021binu\u021bi deoarece au roluri importante pentru func\u021bionarea \u0219i s\u0103n\u0103tatea organismului:<\/p>\n<ul>\n<li>protejaz\u0103 organele din cavitatea abdominal\u0103,<\/li>\n<li>contrabalanseaz\u0103 mu\u0219chii lombari cu care trebuie s\u0103 fie \u00een echilibru adic\u0103 s\u0103 aib\u0103 aceea\u0219i for\u021b\u0103 pentru a sus\u021bine correct trunchiul,<\/li>\n<li>fac flexia trunchiului pe bazin, ca mi\u015fcarea pe care o facem atunci c\u00e2nd ne ridic\u0103m din pat,<\/li>\n<li>particip\u0103 \u0219i la cel\u0103lalte mi\u0219c\u0103ri ale trunchiului,<\/li>\n<li>particip\u0103 la respira\u021bie, defeca\u0163ie, vom\u0103 \u015fi \u00een travaliu.<\/li>\n<\/ul>\n<p>Ce trebuie f\u0103cut \u021bine strict de noi ca s\u0103-i scoatem la vedere, adic\u0103 s\u0103 sc\u0103p\u0103m de \u021besut adipos \/ gr\u0103simea de pe abdomen \u0219i s\u0103-i tonifiem, iar ulterior s\u0103 ne men\u021binem \u00een acea form\u0103!<\/p>\n<p>Pentru \u00eendep\u0103rtarea gr\u0103simii de pe abdomen:<\/p>\n<ul>\n<li>Tesutul adipos \/ gr\u0103simea abdominal\u0103 se arde prin alimenta\u021bie s\u0103rac\u0103 \u00een glucide \u0219i lipide, hidratare corect\u0103 \u0219i sporturi cu exrci\u021bi complexe sau mi\u0219care ce implic\u0103 \u00eentreg corpul.<\/li>\n<li>Mi\u0219carea favorizeaz\u0103 catabolismul \/ arderile, lua\u021bi deci ultima mas\u0103 din zi cu aproximativ trei ore \u00eenainte de culcare.<\/li>\n<li>Face\u021bi masaj abdominal pentru \u00eendep\u0103rtarea celulitei \u0219i modelarea frumoas\u0103 a abdomenului.<\/li>\n<li>Sta\u021bi la soare sau lua\u021bi vitamina D3 \u00een sezonul rece, care pe l\u00e2ng\u0103 sus\u021binerea sistemului osos stimuleaz\u0103 \u0219i arderea gr\u0103similor.<\/li>\n<\/ul>\n<p>Pentru tonifierea abdomenului:<\/p>\n<ul>\n<li>lucra\u021bi sus\u021binut, prin exerci\u021bii indirecte (genoflexiuni, exerci\u021bii ale membrelor din at\u00e2rnat la scripe\u021bi sau bar\u0103, cu sau f\u0103r\u0103 greut\u0103\u021bi \u0219i exerci\u021bii directe, abdomene.<\/li>\n<\/ul>\n<p><strong>Aten\u021bie &#8211; abdomene f\u0103cute corect<\/strong> \u00eenseamn\u0103 c\u0103 exerci\u021biile specifice se fac \u00eentodeauna cu delordozare, adic\u0103 zona lombar\u0103 \/ mijlocul trebuie s\u0103 fie \u00eentins nu curbat, pentru a evita contractura musculaturii lombare scurtat\u0103 deja din cauza lordozei fiziologice \u0219i presiunea pe discurile intervertebrale ce duce la presiune pe r\u0103d\u0103cinile nervoase, la durere \u0219i contractur\u0103 regional\u0103 \u0219i poate s\u0103 ajung\u0103 p\u00e2n\u0103 la hernierea discurilor. Pozi\u021biile de lucru prin care v\u0103 proteja\u021bi coloana:<\/p>\n<ul>\n<li>la exerci\u021biile din ortostatism \/ sta\u021bi \u00een picioare \u00een fa\u021ba oglinzii \u2013 membrele inferioare sunt u\u0219or dep\u0103rtate, v\u00e2rfurile u\u0219or orientate \u00een exterior, genunchii u\u0219or \u00eendoi\u021bi \u0219i bazinul proiectat \u00eenainte.<\/li>\n<li>\u00een exerci\u021biile d\u00een decubit \/ culcat pe spate, ridicarea trunchiului de pe sol se face cu t\u0103lpile pe sol, sau cu gambele sprijinite pe o minge de fitnes, sau cu un rulou sub genunchi.<\/li>\n<\/ul>\n<p>C\u00e2nd \u0219i cum se fac abdomenele?<\/p>\n<p>Important este s\u0103 lucr\u0103m constant nu neaparat mult, dar amplu \u0219i bine dozat. Mai multe repet\u0103ri ale exerci\u021biilor nu ne asigur\u0103 tonifierea muscular\u0103 ci rezisten\u021ba la efort. Pentru tonifiere se recomand\u0103 exerci\u021bii cu greut\u0103\u021bi sau exerci\u021bii cu izometrie \/ contractare \u0219i men\u021binere, apoi relaxare.<\/p>\n<p><strong>5 exerci\u021bii simple pe care le pute\u021bi face zilnic<\/strong><strong>\u00a0<\/strong><\/p>\n<p>Abdomene acas\u0103<\/p>\n<ul>\n<li>Sta\u021bi \u00een ortostatism, \u00een fa\u021ba oglinzii \u0219i face\u021bi genoflexiuni cu greut\u0103\u021bi \u00een m\u00e2ini.<\/li>\n<li>Sta\u021bi \u00eentins pe podea \u0219i face\u021bi ridicarea umerilor cu b\u0103rbia \u00een piept, trunchiul va fi la 45 grade fa\u021b\u0103 de sol, util pentru antrenarea abdominalilor superiori \/ six pack.<\/li>\n<li>Tot \u00eentins pe podea face\u021bi mi\u0219c\u0103ri ale membrelor inferioare cu greut\u0103\u021bi at\u00e2rnate \u00een treimea inferioar\u0103 a gambelor.<\/li>\n<\/ul>\n<p>Abdome ne la birou<\/p>\n<ol>\n<li>St\u00e2nd la birou face\u021bi respira\u021bii abdominale con\u0219tiente, contract\u00e2nd abdomenul pe inspir, men\u021binere \u00een abnee 4 secunde \/ \u021bine\u021bi aerul \u00een pl\u0103m\u00e2ni \u0219i p\u0103stra\u021bi adbomenul \u00een contrac\u021bie, apoi <a href=\"\/servicii\/kinetoterapie\/relaxarea.php\">relaxarea<\/a> abdomenului pe expir. Timpul de relaxare s\u0103 fie egal cu cel de contrac\u021bie, adic\u0103 perioada de inspir cu cea de expir.<\/li>\n<li>St\u00e2nd la birou cu palmele sprijinite pe marginea acestuia, flecta\u021bi coapsele pe bazin, adic\u0103 ridica\u021bi coapsele de pe scaun cu aten\u021bie mare s\u0103 nu v\u0103 fug\u0103 scaunul de sub \u0219ezut, contrac\u021bie puternic\u0103 a abdominalilor, men\u021bine\u021bi 6 secunde \u0219i relaxa\u021bi, pun\u00e2nd t\u0103lpile pe sol.<\/li>\n<\/ol>\n<p><strong>Deoarece mu\u0219chii abdominali au rezisten\u021b\u0103 redus\u0103 \u0219i se recupereaz\u0103 greu, v\u0103 recomand\u0103m s\u0103 face\u021bi exerci\u021bii pentru abdomen zilnic, fiecare exerci\u021biu \u00een trei serii a c\u00e2te 20 de repet\u0103ri \u0219i s\u0103 le combina\u021bi cu mi\u0219care, diet\u0103, hidratare \u0219i masaj.<\/strong><\/p>\n<p>kinetoterapeut Strete Hannemaria<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u0103 dori\u021bi un abdomen cu six pack? \u0218tia\u021bi c\u0103 e simplu s\u0103-l ave\u021bi? Ave\u021bi nevoie doar de voin\u021ba pentru a cunoa\u0219te \u0219i respecta c\u00e2teva reguli\u2026<\/p>\n<p class=\"continue-reading-button\"> <a class=\"continue-reading-link\" href=\"https:\/\/old.masajmed.ro\/en\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/\">mai multe detalii&#8230;<i class=\"crycon-right-dir\"><\/i><\/a><\/p>\n","protected":false},"author":2,"featured_media":682,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-681","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"translation":{"provider":"WPGlobus","version":"2.10.10","language":"en","enabled_languages":["ro","en"],"languages":{"ro":{"title":true,"content":true,"excerpt":false},"en":{"title":false,"content":false,"excerpt":false}}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Secrete pentru a avea un abdomen suplu \u0219i tonifiat - Masajmed<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:url\" content=\"https:\/\/old.masajmed.ro\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/\" \/>\n<meta property=\"og:site_name\" content=\"Masajmed\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-18T09:38:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-01-18T10:11:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/old.masajmed.ro\/wp-content\/uploads\/2018\/01\/6-pack.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"359\" \/>\n\t<meta property=\"og:image:height\" content=\"140\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Strete Hannemaria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Strete Hannemaria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/old.masajmed.ro\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/\"},\"author\":{\"name\":\"Strete Hannemaria\",\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/person\/54d51f10bc2c83f4516b1321d7f68907\"},\"headline\":\"Secrete pentru a avea un abdomen suplu \u0219i tonifiat\",\"datePublished\":\"2018-01-18T09:38:27+00:00\",\"dateModified\":\"2018-01-18T10:11:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/old.masajmed.ro\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/\"},\"wordCount\":792,\"publisher\":{\"@id\":\"https:\/\/old.masajmed.ro\/#organization\"},\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/old.masajmed.ro\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/\",\"url\":\"https:\/\/old.masajmed.ro\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/\",\"name\":\"Secrete pentru a avea un abdomen suplu \u0219i tonifiat - Masajmed\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/#website\"},\"datePublished\":\"2018-01-18T09:38:27+00:00\",\"dateModified\":\"2018-01-18T10:11:05+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/old.masajmed.ro\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/old.masajmed.ro\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/old.masajmed.ro\/secrete-pentru-a-avea-un-abdomen-suplu-si-tonifiat\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Prima pagin\u0103\",\"item\":\"https:\/\/old.masajmed.ro\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Secrete pentru a avea un abdomen suplu \u0219i tonifiat\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/old.masajmed.ro\/#website\",\"url\":\"https:\/\/old.masajmed.ro\/\",\"name\":\"Masaj Bucuresti: relaxare \u015fi energie la birou \u27bd MasajMed\",\"description\":\"Suntem specializati \u00een servicii complete de masaj la birou, recuperare medical\u0103, terapii alternative \u0219i relaxare corporal\u0103\",\"publisher\":{\"@id\":\"https:\/\/old.masajmed.ro\/#organization\"},\"alternateName\":\"Masaj de relaxare! 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