{"id":795,"date":"2019-05-13T13:11:14","date_gmt":"2019-05-13T11:11:14","guid":{"rendered":"https:\/\/masajmed.ro\/?p=795"},"modified":"2019-05-13T13:11:14","modified_gmt":"2019-05-13T11:11:14","slug":"pasii-importantii-in-alergarea-corecta-si-eficienta","status":"publish","type":"post","link":"https:\/\/old.masajmed.ro\/en\/pasii-importantii-in-alergarea-corecta-si-eficienta\/","title":{"rendered":"Pa\u0219ii importan\u021bii \u00een alergarea corect\u0103 \u0219i eficient\u0103"},"content":{"rendered":"<p>Celor c\u0103rora v\u0103 place s\u0103 alerga\u021bi, v\u0103 recomand\u0103m s\u0103 urma\u021bi ace\u0219ti pa\u0219i, simpli dar importan\u021bi, pentru a alerga corect \u0219i eficient: f\u0103r\u0103 dureri de spate \u0219i\u00a0 protej\u00e2ndu-v\u0103 articula\u021biile, pe o perioad\u0103 c\u00e2t mai lung\u0103 de timp, pentru a ob\u021bine rezultatul dorit \u0219i a v\u0103 putea bucura de acest sport frumos.<br \/>\nOpta\u021bi pentru un <strong>echipament simplu<\/strong> \u0219i adecvat alerg\u0103rii: <strong>\u00eenc\u0103l\u021b\u0103mintea special\u0103<\/strong> ce trebuie s\u0103 fie cu o jum\u0103tate de num\u0103r mai mare pentru a da lejeritate piciorului, din material textil pentru a permite ventilarea, talpa din spum\u0103 ca s\u0103 fie u\u0219oar\u0103 \u0219i flexibil\u0103 pentru atenuarea \u0219ocurilor, cus\u0103turile c\u00e2t mai pu\u021bine mai ales pe interior, cu talp\u0103 neted\u0103 atunci c\u00e2nd suprafa\u021ba de alergare este plan\u0103 \u0219i cu mici stria\u021bii c\u00e2nd se alearg\u0103 pe teren accidentat. Folosi\u021bi un colant sau un pantalon lejer de trening, \u0219i o bluz\u0103 ce permite transpira\u021bia, preferabil nu din bumbac. \u00cencep\u0103torilor li se recomand\u0103 ca talpa \u00eenc\u0103l\u021b\u0103rilor s\u0103 fie mai groas\u0103 dar diferen\u021ba dintre grosimea fa\u021b\u0103 \/ spate s\u0103 nu fie foarte mare.<br \/>\nOrdinea op\u021biunilor corecte pentru <strong>suprafa\u021ba de alergare<\/strong> este: gazonul cu p\u0103m\u00e2nt drept foarte moale, pietri\u0219, tartan sau zgur\u0103 \u0219i ultima bitum sau ciment, care este mai dur \u0219i \u00een timp poate da dureri de genuchi \u0219i spate. Alergarea \u00een s\u0103lile de fitness este diferit\u0103, e mai u\u0219oar\u0103 dar nici rezultatele nu sunt la fel de mari, apela\u021bi la ea atunci c\u00e2nd vremea nu v\u0103 permite s\u0103 v\u0103 bucura\u021bi de beneficiile alerg\u0103rii \u00een aer liber,.<br \/>\n\u00cenaintea alerg\u0103rii propriu-zise <strong>face\u021bi \u00eenc\u0103lzire<\/strong>, mi\u0219c\u0103ri la nivelul tuturor articula\u021biilor, urmate de o alergare u\u0219oar\u0103 cu exerci\u021bii din \u0219coala alerg\u0103rii:\u00a0 joc de glezne, pas s\u0103ltat, pas s\u0103rit, alergare cu genunchii la piept \u0219i cu c\u0103lc\u00e2iele la \u0219ezut.<br \/>\nFi\u021bi aten\u021bi la <strong>postura corpului<\/strong>: trunchiul este u\u0219or \u00eenclinat \u00eenainte pentru a p\u0103stra echilibrul \u0219i a proteja coloana lombar\u0103, umerii tra\u0219i \u00een spate, privirea orientat\u0103 \u00eenainte nu spre suprafa\u021ba de alergat, v\u0103 ajut\u0103 \u0219i la p\u0103strarea ritmului. Membrele superioare penduleaz\u0103 fa\u021b\u0103 spate, cu bra\u021bele pe l\u00e2ng\u0103 corp, coatele\u00a0 flectate la 90 grade, pumnii \u00eentredeschi\u0219i, antebra\u021bele vor fi la nivelul \u0219oldurilor nu \u00een fa\u021ba trunchiului. Se p\u0103streaz\u0103 gleznele c\u00e2t mai relaxate, iar genunchii \u0219i c\u0103lc\u00e2iele vor fi semi-ridicate.<br \/>\n<strong>Alergarea se face cu pa\u0219i mici<\/strong>, iar pentru a cre\u0219te viteza se m\u0103re\u0219te num\u0103rul pa\u0219ilor nu m\u0103rimea lor. Rularea t\u0103lpilor pe sol va fi <strong>c\u0103lc\u00e2i, talp\u0103, v\u00e2rf<\/strong>: aterizarea pe c\u0103lc\u00e2ie, urmeaz\u0103 partea de echilibru pe talp\u0103 \u0219i partea de propulsie pe v\u00e2rfuri. Evita\u021bi prona\u021bia ampl\u0103 (r\u0103sucirea) intern\u0103 sau extern\u0103 a picioarelor,\u00a0 pentru a sc\u0103dea riscul accident\u0103rilor la nivelul meniscurilor.\u00a0C\u00e2nd vre\u021bi s\u0103 mai cre\u0219te\u021bi viteza se anuleaz\u0103 partea de aterizare pe c\u0103lc\u00e2ie, practic aterizarea se face pe t\u0103lpi \u0219i propulsarea pe v\u00e2rfuri.<br \/>\n<strong>Respira\u021bi normal<\/strong>, cum v\u0103 vine u\u0219or, at\u00e2t pe nas c\u00e2t \u0219i pe gur\u0103, atunci c\u00e2nd vremea v\u0103 permite. Important este s\u0103 v\u0103 <strong>concentra\u021bi \u00een mod special pe expir<\/strong>, \u00eencerc\u00e2nd ca prin contrac\u021bia abdomenului s\u0103 \u00eempinge\u021bi c\u00e2t mai mult \u0219i mai puternic aerul \u00eenafara corpului, ce va duce ulterior la dilatarea ampl\u0103 a pl\u0103m\u0103nilor \u0219i un inspir profund.<br \/>\n<strong>Hidrata\u021bi-v\u0103<\/strong> bine \u00eenainte \u0219i dup\u0103 antrenament, cu sucuri naturale \u0219i ap\u0103 mineralizat\u0103. Be\u021bi c\u00e2t mai pu\u021bin, spre deloc, \u00een timpul alerg\u0103rii. Evita\u021bi energizantele care nu au con\u021binut natural.<br \/>\nHr\u0103ni\u021bi-v\u0103 cu ucarbohidra\u021bi naturali (fructe, cereale integrale\u00a0 \u0219i semin\u021be) pentru a cre\u0219te energia dar \u0219i cu proteine (carne lactate oou\u0103, soia, ciuperci, broccoli, spanac, etc.) pentru a cre\u0219te rezisten\u021ba muscular\u0103 la efort.<\/p>\n<p>Suplimentele nutritive sunt importante pentru cei care urm\u0103resc un antrenament mai intens: vitamina D3 pentru fixarea calciului \u00een oase, iar veganilor vitamina B12, deoarece aceasta se g\u0103se\u0219te doar \u00een protein<a href=\"\/servicii\/kinetoterapie\/cresterea-rezistentei-musculare.php\">rezisten\u021ba muscular\u0103<\/a> frecven\u021ba alergatului trebuie s\u0103 creasc\u0103 \u00een timp, \u00eencepe\u021bi cu 30 de minute de dou\u0103-trei ori pe s\u0103pt\u0103m\u00e2n\u0103, \u00een prima lun\u0103 \u0219i ulterior cre\u0219te\u021bi treptat p\u00e2n\u0103 la o or\u0103 pe zi, sau o or\u0103 la dou\u0103 zile.<br \/>\n<strong>Combina\u021bi alergatul cu alte sporturi<\/strong>: ciclismul pentru a cre\u0219te tonusul membrelor inferioare, artele mar\u021biale, Yoga \u0219i <a href=\"\/gimnastica-pilates\/\">Pilates<\/a>, pentru a cre\u0219te echilibrul \u0219i coordonarea.<br \/>\nL\u0103sa\u021bi exerci\u021biile de <strong>stretching pentru sf\u00e2r\u0219itul antrenamentului,<\/strong> c\u00e2nd musculatura este \u00eenc\u0103lzit\u0103.<br \/>\n<a href=\"\/servicii\/tipuri-de-masaj\/masajul-de-relaxare.php\">Masajul de relaxare<\/a>, <a href=\"\/servicii\/tipuri-de-masaj\/masajul-de-drenaj-limfatic.php\">drenaj limfatic<\/a> sau masajul reflexogen sunt forme de relaxare pasiv\u0103 recomandate alerg\u0103torilor!<br \/>\n<strong>Nu alerga\u021bi<\/strong> dac\u0103 suferi\u021bi de hernie de disc, forme de reumatism articular inflamator sau degenerativ, hipertensiune arterial\u0103 sau traumatisme la nivelul membrelor inferioare.<\/p>\n<p>Kinetoterapeu\u021bi:\u00a0 Felician &amp; Hannemaria Strete<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Celor c\u0103rora v\u0103 place s\u0103 alerga\u021bi, v\u0103 recomand\u0103m s\u0103 urma\u021bi ace\u0219ti pa\u0219i, simpli dar importan\u021bi, pentru a alerga corect \u0219i eficient: f\u0103r\u0103 dureri de spate\u2026<\/p>\n<p class=\"continue-reading-button\"> <a class=\"continue-reading-link\" href=\"https:\/\/old.masajmed.ro\/en\/pasii-importantii-in-alergarea-corecta-si-eficienta\/\">mai multe detalii&#8230;<i class=\"crycon-right-dir\"><\/i><\/a><\/p>\n","protected":false},"author":2,"featured_media":796,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-795","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":"<!-- This site is optimized with the Yoast SEO plugin v20.8 - 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