Este un exerci\u021biu foarte vechi, folosit at\u00e2t \u00een trecut, c\u00e2t \u0219i \u00een prezent, de sportivii profesioni\u0219ti pentru a-\u0219i m\u0103ri for\u021ba lombarilor. \u00cen prezent se execut\u0103 la o banc\u0103 de hiperextensii, care este de regul\u0103 \u00eenclinat\u0103 la 45 grade \u0219i are suport de picioare.
\n<\/p>\n
\u2022\tidentific\u0103 banca de hiperextensii lombari \u0219i a\u0219eaz\u0103-te pe ea, cu fa\u021ba \u00een jos; regleaz\u0103 suportul pentru bazin \u00een func\u021bie de \u00een\u0103l\u021bimea ta, astfel \u00eenc\u00e2t s\u0103 nu sim\u021bi niciun disconfort \u00een zona inghinal\u0103; ancoreaz\u0103-\u021bi bine picioarele sub suportul de picioare; men\u021bine spatele drept, corpul trebuind s\u0103 fie \u00een linie dreapt\u0103, deci s\u0103 nu fie aplecat sau hiperextins din talie; aceasta este pozi\u021bia de start;
\n\u2022\tm\u00e2inile le vei \u021bine \u00eencruci\u0219ate pe piept sau la ceaf\u0103; dac\u0103 exerci\u021biul este prea u\u0219or, po\u021bi \u021bine un disc la piept, sub m\u00e2ini;
\n\u2022\t\u00een timp ce expiri, las\u0103-\u021bi trunchiul \u00een jos, \u021bin\u00e2nd spatele drept; opre\u0219te-te atunci c\u00e2nd nu mai po\u021bi cobor\u00ee f\u0103r\u0103 s\u0103 \u00eendoi spatele; aceasta este pozi\u021bia de final;
\n\u2022\trevino \u00eencet la pozi\u021bia de start, av\u00e2nd grij\u0103 s\u0103 \u021bii spatele drept; opre\u0219te-te atunci c\u00e2nd corpul \u00ee\u021bi este \u00eentr-o perfect\u0103 linie dreapt\u0103; dac\u0103 dep\u0103\u0219e\u0219ti acest punct, ri\u0219ti for\u021barea p\u0103r\u021bii superioare a coloanei; men\u021bine aceast\u0103 pozi\u021bie 1 secund\u0103, apoi repet\u0103 mi\u0219carea; m\u00e2inile le vei \u021bine \u00eencruci\u0219ate pe piept sau la ceaf\u0103; dac\u0103 exerci\u021biul este prea u\u0219or, po\u021bi \u021bine un disc la piept, sub m\u00e2ini;
\n\u2022\t\u00een timp ce expiri, las\u0103-\u021bi trunchiul \u00een jos, \u021bin\u00e2nd spatele drept; opre\u0219te-te atunci c\u00e2nd nu mai po\u021bi cobor\u00ee f\u0103r\u0103 s\u0103 \u00eendoi spatele; aceasta este pozi\u021bia de final;
\n\u2022\trevino \u00eencet la pozi\u021bia de start, av\u00e2nd grij\u0103 s\u0103 \u021bii spatele drept; opre\u0219te-te atunci c\u00e2nd corpul \u00ee\u021bi este \u00eentr-o perfect\u0103 linie dreapt\u0103; dac\u0103 dep\u0103\u0219e\u0219ti acest punct, ri\u0219ti for\u021barea p\u0103r\u021bii superioare a coloanei; men\u021bine aceast\u0103 pozi\u021bie 1 secund\u0103, apoi repet\u0103 mi\u0219carea;caden\u021ba normal\u0103 a acestui exerci\u021biu este 2-1-2-1, ceea ce \u00eenseamn\u0103 c\u0103 2 secunde dureaz\u0103 mi\u0219carea negativ\u0103 (de la pozi\u021bia de start la pozi\u021bia de final), 1 secund\u0103 men\u021bii pozi\u021bia de final, 2 secunde dureaz\u0103 mi\u0219carea pozitiv\u0103 (de la pozi\u021bia de final la pozi\u021bia de start), \u0219i 1 secund\u0103 men\u021bii pozi\u021bia de start;
\n\u2022\tpe final, c\u00e2nd sim\u021bi c\u0103 nu mai po\u021bi, po\u021bi tri\u0219a pu\u021bin \u0219i s\u0103 mic\u0219orezi caden\u021ba; mi\u0219carea pozitiv\u0103 o po\u021bi face mai rapid, exploziv;
\n\u2022\tnum\u0103rul de serii \u0219i repet\u0103ri pentru hiperextensii lombari variaz\u0103 \u00een func\u021bie de tipul de antrenament folosit.<\/p>\n
Mu\u0219chii lombari (Lower Back) sunt, la fel ca \u0219i antebra\u021bele, de multe ori s\u0103ri\u021bi din programul de antrenament din simplul motiv ca nu sunt vizibili \u00een oglind\u0103 sau pentru alte persoane. Dac\u0103 ai lombari slabi, neantrena\u021bi, nu ai nici un sprijin atunci c\u00e2nd execu\u021bi o tragere, \u0219i asta poate duce la accident\u0103ri \u0219i, de asemenea, contribuie la dezvoltarea a\u0219a numitei „pozi\u021bie coco\u0219at\u0103”. Lombarii slabi pot duce \u0219i la dureri ale p\u0103r\u021bii de jos a spatelui<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"
Este un exerci\u021biu foarte vechi, folosit at\u00e2t \u00een trecut, c\u00e2t \u0219i \u00een prezent, de sportivii profesioni\u0219ti pentru a-\u0219i m\u0103ri for\u021ba lombarilor. \u00cen prezent se execut\u0103 la o banc\u0103 de hiperextensii, care este de regul\u0103 \u00eenclinat\u0103 la 45 grade \u0219i are suport de picioare.<\/p>\n","protected":false},"author":1,"featured_media":10345,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-10349","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-fitclass-blog","category-intretinere-sanatate","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/10349","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/comments?post=10349"}],"version-history":[{"count":3,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/10349\/revisions"}],"predecessor-version":[{"id":10351,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/10349\/revisions\/10351"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media\/10345"}],"wp:attachment":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media?parent=10349"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/categories?post=10349"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/tags?post=10349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}