{"id":749,"date":"2018-05-17T11:27:37","date_gmt":"2018-05-17T09:27:37","guid":{"rendered":"https:\/\/masajmed.ro\/?p=749"},"modified":"2018-05-17T16:09:51","modified_gmt":"2018-05-17T14:09:51","slug":"obiceiuri-matinale-care-ti-vor-schimba-ziua","status":"publish","type":"post","link":"https:\/\/old.masajmed.ro\/en\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/","title":{"rendered":"Obiceiuri matinale care-\u021bi vor schimba ziua"},"content":{"rendered":"

Dac\u0103 vrei s\u0103-\u021bi \u00eencepi ziua cu un tonus crescut, f\u0103r\u0103 amor\u021beal\u0103, c\u0103scat, dureri de spate sau cap, greutate \u00een picioare sau LENE, ai nevoie de 5 minute \u00een fiecare diminea\u021b\u0103, pentru c\u00e2teva mi\u0219c\u0103ri benefice \u0219i relaxante:<\/p>\n

Stretching \u00een pat<\/strong> \u2013 dup\u0103 ce te-ai trezit, \u00eenainte s\u0103 te ridici din pat, f\u0103 un stretching pentru \u00eentregul corp: \u00eentins pe spate, cu membrele superioare \u00eentinse pe pern\u0103 \u0219i capul aflat \u00eentre ele, iar membrele inferioare \u00eentinse \u0219i ele dar cu degetele pozi\u021bionate\u00a0 \u00een sus, spre tavan, \u00eentinde\u021bi bine corpul ca \u0219i cum ai vrea s\u0103 atingi peretele dinspre picioare\u00a0 cu t\u0103lpile \u0219i cel din spatele capului cu v\u00e2rful degetelor. Men\u021bine pozi\u021bia 30 de secunde, \u00een timp ce te g\u00e2nde\u0219ti la ceea ce-\u021bi propui pentru ziua respectiv\u0103.<\/p>\n

Ridicarea corect\u0103 din pat<\/strong> \u2013 nu te ridica brusc, \u00eentoarcete pe o parte, \u00eendoaie genunchii, sprijin\u0103-te cu palma membrului de deasupra, pe pat, \u00eempinge trunchiul \u00een sus, \u00een timp ce gambele coboar\u0103 din pat \u0219i t\u0103lpile se a\u0219eaz\u0103 pe sol.<\/p>\n

Respira\u021bii profunde \/ abdominale<\/strong> \u2013 nu ie\u0219i din dormitor \u00eenainte s\u0103 deschizi fereastra \u0219i s\u0103 faci trei respira\u021bii profunde \/ controlate \/ abdominale: inspir\u0103 \u00een timp ce ridici membrele superioare pe l\u00e2ng\u0103 urechi contract\u00e2nd bine abdomenul, men\u021bine aerul \u00een cutia toracic\u0103 trei-cinci secunde apoi relaxeaz\u0103 abdomenul, coboar\u0103 bra\u021bele cu palmele spre podea, prin rotirea umerilor, \u0219i expir\u0103. Respira\u021biile se pot face \u00een picioare, cu t\u0103lpile u\u0219or dep\u0103rtate \u0219i v\u00e2rfurile orientate spre interior, sau \u00een \u0219ezut, cu genunchii \u00eendoi\u021bi \u0219i picioarele \u00eencruci\u0219ate \u0219i palmele deschise<\/p>\n

Genoflexiuni<\/strong> \u2013 cu abdomenul \u0219i fesele \u00een u\u0219oar\u0103 contrac\u021bie, bra\u021bele ridicate la 90 grade \u0219i orientate cu palmele \u00een sus, spatele drept, genunchii u\u0219or dep\u0103rta\u021bi \u0219i t\u0103lpile paralele, cu v\u00e2rfurile orientate u\u0219or spre interior, \u00eencearc\u0103 5-10 genoflexiuni. Este un exerci\u021biu complex ce implic\u0103 multe articula\u021bii \u0219i grupe musculare \u0219i \u00eembun\u0103t\u0103\u021be\u0219te circula\u021bia sanguin\u0103.<\/p>\n

Postura corect\u0103 la baie<\/strong> \u2013 evit\u0103 ppozi\u021bia de aplecat \u00een fa\u021ba chiuvetei, \u00een timp ce te speli, machiezi ori b\u0103rbiere\u0219ti, flecteaz\u0103 \/ \u00eendoaie u\u0219or genunchii, cu picioarele pu\u021bin dep\u0103rtate \u0219i v\u00e2rfurile orientate \u00een interior, abdomenul \u0219i fesierii \u00een u\u0219oar\u0103 contrac\u021bie, umerii relaxa\u021bi \u0219i u\u0219or cobor\u00e2\u021bi. Pozi\u021bia este delordozant\u0103 \u0219i ajut\u0103 la prevenirea discopatiilor lombare \u0219i ale lordozei, practic combate sindromul de low back pain<\/a>.<\/p>\n

Acestea sunt c\u00e2teva posturi \u0219i exerci\u021bii extrem de simple care practicate\u00a0 zilnic devin rutin\u0103, creeaz\u0103 dependen\u021b\u0103 \u0219i contribuie la starea de bine, cresc\u00e2nd calitatea vie\u021bii!<\/strong><\/p>\n

kinetoterapeut Hannemaria Strete<\/p>\n","protected":false},"excerpt":{"rendered":"

Dac\u0103 vrei s\u0103-\u021bi \u00eencepi ziua cu un tonus crescut, f\u0103r\u0103 amor\u021beal\u0103, c\u0103scat, dureri de spate sau cap, greutate \u00een picioare sau LENE, ai nevoie de\u2026<\/p>\n

mai multe detalii…<\/i><\/a><\/p>\n","protected":false},"author":2,"featured_media":750,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"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":"\nObiceiuri matinale care-\u021bi vor schimba ziua - 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\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/\" \/>\n<meta property=\"og:site_name\" content=\"Masajmed\" \/>\n<meta property=\"article:published_time\" content=\"2018-05-17T09:27:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-05-17T14:09:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/old.masajmed.ro\/wp-content\/uploads\/2018\/05\/Respiratie-abdominala.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"532\" \/>\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=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/old.masajmed.ro\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/\"},\"author\":{\"name\":\"Strete Hannemaria\",\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/person\/54d51f10bc2c83f4516b1321d7f68907\"},\"headline\":\"Obiceiuri matinale care-\u021bi vor schimba ziua\",\"datePublished\":\"2018-05-17T09:27:37+00:00\",\"dateModified\":\"2018-05-17T14:09:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/old.masajmed.ro\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/\"},\"wordCount\":454,\"publisher\":{\"@id\":\"https:\/\/old.masajmed.ro\/#organization\"},\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/old.masajmed.ro\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/\",\"url\":\"https:\/\/old.masajmed.ro\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/\",\"name\":\"Obiceiuri matinale care-\u021bi vor schimba ziua - Masajmed\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/#website\"},\"datePublished\":\"2018-05-17T09:27:37+00:00\",\"dateModified\":\"2018-05-17T14:09:51+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/old.masajmed.ro\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/old.masajmed.ro\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/old.masajmed.ro\/obiceiuri-matinale-care-ti-vor-schimba-ziua\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Prima pagin\u0103\",\"item\":\"https:\/\/old.masajmed.ro\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Obiceiuri matinale care-\u021bi vor schimba ziua\"}]},{\"@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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