{"id":9462,"date":"2018-03-23T08:17:10","date_gmt":"2018-03-23T06:17:10","guid":{"rendered":"https:\/\/fitclass.ro\/fitness-bucuresti\/?p=9462"},"modified":"2018-03-23T08:17:10","modified_gmt":"2018-03-23T06:17:10","slug":"exercitii-poliometrice","status":"publish","type":"post","link":"https:\/\/fitclass.ro\/fitness-bucuresti\/exercitii-poliometrice\/","title":{"rendered":"Exercitii Poliometrice"},"content":{"rendered":"

1. FLOT\u0102RI PLIOMETRICE<\/strong>
\nExecut\u0103 o flotare obi\u0219nuit\u0103, dar atunci c\u00e2nd te afli \u00een pozi\u021bia de jos \u00eencearc\u0103 s\u0103 te ridici, contract\u00e2ndu-\u021bi mu\u0219chii din partea superioar\u0103 a corpului, p\u00e2n\u0103 c\u00e2nd m\u00e2inile nu mai ating deloc solul. \u00cencearc\u0103 s\u0103 te ridici c\u00e2t mai mult deasupra podelei. Revino la pozi\u021bia ini\u021bial\u0103 \u0219i mai repet\u0103 mi\u0219carea timp de 15 secunde, ceea ce reprezint\u0103 un set.
\n<\/p>\n

2. S\u0102RITURI PE CUTIE<\/strong>
\nFolose\u0219te o cutie sau o banc\u0103 cu o \u00een\u0103l\u021bime p\u00e2n\u0103 la nivelul genunchiului sau mai sus \u2013 o cutie suficient de \u00eenalt\u0103 pentru a te face s\u0103 \u00eendoi genunchii la aterizare. Pentru a evita accidentele nedorite,ai grij\u0103 s\u0103 atenuezi aterizarea. <\/p>\n

3. SALTURI<\/strong>
\nNu exist\u0103 exerci\u021biu mai bun pentru \u00eembun\u0103t\u0103\u021birea coordon\u0103rii dinamice, a\u0219a c\u0103 nu stric\u0103 s\u0103 \u00eel practici. Iat\u0103 cum: \u00cencepe s\u0103 alergi, iar \u00een momentul \u00een care dore\u0219ti s\u0103 sari \u00eempinge piciorul st\u00e2ng \u00een podea sau p\u0103m\u00e2nt (astfel de exerci\u021bii nu sunt recomandate a se executa pe suprafe\u021be dure precum cimentul). \u00cen timp ce \u00eempingi piciorul st\u00e2ng \u00een podea, ridic\u0103 genunhiul drept la 90 de grade, \u00een a\u0219a fel \u00eenc\u00e2t coapsa s\u0103 ajung\u0103 paralel\u0103 cu solul. Odat\u0103 ce ai te-ai ridicat de la sol, \u00eentinde ambele bra\u021be \u00eenainte. Repet\u0103 mi\u0219carea \u00eemping\u00e2nd \u0219i cu piciorul drept \u00een podea. Scopul exerci\u021biului este s\u0103 sari pe o distan\u021b\u0103 c\u00e2t mai mare.<\/p>\n

4. S\u0102RITURI DE PE LOC<\/strong>
\n\u00cencepe din pozi\u021bia de genuflexiune \u0219i folose\u0219te-te de bra\u021be pentru a-\u021bi lua av\u00e2nd \u0219i a s\u0103ri c\u00e2t mai sus \u0219i departe posibil. Amortizeaz\u0103-\u021bi aterizarea, \u00eencheind mi\u0219carea tot \u00een pozi\u021bie de genuflexiune. Odat\u0103 ajuns pe sol, sari din nou. Repet\u0103 s\u0103ritura de 10 ori, \u00eentr-un timp c\u00e2t mai scurt posibil.<\/p>\n

5. S\u0102RITURI \u00ceNTR-UN PICIOR<\/strong>
\nRidic\u0103 un picior de pe sol \u0219i sari \u00eenainte cu cel\u0103lalt picior. Men\u021bine o ac\u021biune de alergare, astfel \u00eenc\u00e2t bra\u021bele s\u0103 te ajute s\u0103 \u00ee\u021bi iei av\u00e2nt. Pentru a nu te \u00eencurca, nu l\u0103sa piciorul s\u0103 at\u00e2rne, ci ridic\u0103 genunchiul \u00een a\u0219a fel \u00eenc\u00e2t s\u0103 te ajute \u00een mi\u0219care.<\/p>\n

6. S\u0102RITURI DE PE CUTIE<\/strong>
\nStai pe o cutie \u00eenalt\u0103 p\u00e2n\u0103 la nivelul genunchiului, cu picioarele la o distan\u021b\u0103 egal\u0103 cu nivelul umerilor \u0219i v\u00e2rfurile t\u0103lpilor aproape de marginea cutiei. P\u0103\u0219e\u0219te cu un picior \u00een afara cutiei \u0219i aterizeaz\u0103 \u00een pozi\u021bie de genuflexiune complet\u0103 (cu \u0219ezutul aproape de podea). \u00cencearc\u0103 s\u0103 stai c\u00e2t mai pu\u021bin \u00een aceast\u0103 pozi\u021bie, apoi ia-\u021bi av\u00e2nt cu ajutorul bra\u021belor \u0219i sari c\u00e2t de sus po\u021bi.<\/p>\n

7. FLOT\u0102<\/strong>
\nPreg\u0103te\u0219te-\u021bi o b\u0103ncu\u021b\u0103 joas\u0103 de aerobic \u0219i a\u0219eaz\u0103-te \u00een pozi\u021bie de flotare, cu m\u00e2na dreapt\u0103 pe sol \u0219i cealalt\u0103 pe b\u0103ncu\u021ba de aerobic. Aceasta nu ar trebui s\u0103 fie mai \u00eenalt\u0103 de 15 centimetri. Din aceast\u0103 pozi\u021bie, f\u0103 o flotare, iar ppor\u021biunea de ridicare, schimb\u0103 repede pozi\u021bia \u00een a\u0219a fel \u00eenc\u00e2t de data aceasta m\u00e2na st\u00e2ng\u0103 s\u0103 fie pe sol \u0219i cea dreapt\u0103 pe stepper. Continu\u0103 s\u0103 faci flot\u0103ri altern\u00e2nd pozi\u021bia m\u00e2inii p\u00e2n\u0103 c\u00e2nd \u00eencepi s\u0103 obose\u0219ti.<\/p>\n

8. S\u0102RITURI PE CUTIE DIN GENUFLEXIUN<\/strong>E
\nPreg\u0103te\u0219te o cutie pe care dac\u0103 te a\u0219ezi \u00een pozi\u021bia de genuflexiune, s\u0103 po\u021bi sta cu genunchii \u00eendoi\u021bi la 90 de grade \u0219i cu posteriorul paralel cu podeaua. \u00cen fa\u021ba acesteia a\u0219eaz\u0103 o cutie \u00eenalt\u0103 p\u00e2n\u0103 la nivelul coapselor, aproximativ. Coboar\u0103 \u00een pozi\u021bia de genuflexiune pe prima cutie \u0219i men\u021bine pozi\u021bia \u0219i mu\u0219chii tensiona\u021bi timp de o secund\u0103, apoi sari repede pe podea. De aici ia-\u021bi repede av\u00e2nt \u0219i sari rapid pe cutia din fa\u021b\u0103.<\/p>\n","protected":false},"excerpt":{"rendered":"

1. FLOT\u0102RI PLIOMETRICE Execut\u0103 o flotare obi\u0219nuit\u0103, dar atunci c\u00e2nd te afli \u00een pozi\u021bia de jos \u00eencearc\u0103 s\u0103 te ridici, contract\u00e2ndu-\u021bi mu\u0219chii din partea superioar\u0103 a corpului, p\u00e2n\u0103 c\u00e2nd m\u00e2inile nu mai ating deloc solul. \u00cencearc\u0103 s\u0103 te ridici c\u00e2t mai mult deasupra podelei. Revino la pozi\u021bia ini\u021bial\u0103 \u0219i mai repet\u0103 mi\u0219carea timp de 15 […]<\/p>\n","protected":false},"author":1,"featured_media":9464,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-9462","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\/9462","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=9462"}],"version-history":[{"count":2,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/9462\/revisions"}],"predecessor-version":[{"id":9466,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/9462\/revisions\/9466"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media\/9464"}],"wp:attachment":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media?parent=9462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/categories?post=9462"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/tags?post=9462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}