{"id":1475,"date":"2023-05-10T12:16:44","date_gmt":"2023-05-10T15:16:44","guid":{"rendered":"https:\/\/clomid.live\/1475\/esqueca-as-flexoes-descubra-os-exercicios-abdominais-mais-eficazes"},"modified":"2023-05-10T12:16:44","modified_gmt":"2023-05-10T15:16:44","slug":"esqueca-as-flexoes-descubra-os-exercicios-abdominais-mais-eficazes","status":"publish","type":"post","link":"https:\/\/clomid.live\/ro\/esqueca-as-flexoes-descubra-os-exercicios-abdominais-mais-eficazes\/1475\/","title":{"rendered":"Uit\u0103 de flot\u0103ri! Descoper\u0103 cele mai eficiente exerci\u021bii abdominale"},"content":{"rendered":"

<\/p>\n

\n

O gusturile estetice<\/b> a culturii noastre dicteaz\u0103 unele diferen\u0163e \u00eentre "corp perfect"<\/b> mascul \u0219i femel\u0103. Femeilor, de exemplu, li se cere s\u0103 dezvolte mai pu\u021bin volum dec\u00e2t b\u0103rba\u021bii \u0219i, \u00een plus, acesta trebuie concentrat mult mai mult \u00een partea inferioar\u0103 a corpului dec\u00e2t \u00een partea superioar\u0103 a corpului. Cu alte cuvinte, opusul a ceea ce se \u00eent\u00e2mpl\u0103 \u00een cazul b\u0103rba\u021bilor. Cu toate acestea, exist\u0103 unele probleme estetice cu care b\u0103rba\u021bii \u0219i femeile se confrunt\u0103 \u00een mod egal. Mai exact, exist\u0103 unul pe care l-am putea considera universal. Ne referim -desigur- la Gr\u0103simea abdominal\u0103.
\n <\/b><\/p>\n

Este obi\u0219nuit s\u0103 facem gre\u0219eala de a crede c\u0103 singurul lucru de care avem nevoie pentru a avea un abdomen plat este s\u0103 men\u021binem un deficit caloric <\/b>pentru timpul necesar pentru a pierde tot excesul de gr\u0103sime, adic\u0103 a pierde in greutate<\/b>. Cu toate acestea, acest lucru nu este nici pe departe adev\u0103rat. Dac\u0103 vrem s\u0103 avem o siluet\u0103 bun\u0103, este necesar s\u0103 facem mu\u0219chi. \u0218i nu conteaz\u0103 dac\u0103 suntem b\u0103rba\u021bi sau femei. Cu to\u021bii \u201eavem nevoie\u201d de unul muschi puternici si echilibrati.<\/b><\/p>\n

\n
\n \"Este
Acest exerci\u021biu pentru a str\u00e2nge abdomenul \u0219i a ob\u021bine un abdomen plat m\u0103tur\u0103 TiKToK<\/b> Instagram<\/span>
\n <\/figcaption><\/source><\/source><\/source><\/picture>\n<\/figure>\n

intareste muschii<\/b> a burticii noastre, a taliei \u0219i a lateralelor noastre ne vor oferi stabilitatea necesar\u0103 pentru a progresa \u0219i a ne \u00eembun\u0103t\u0103\u021bi toate notele. \u00cen plus, ne va permite s\u0103 men\u021binem a postur\u0103 mai s\u0103n\u0103toas\u0103<\/b> \u00een via\u021ba noastr\u0103 de zi cu zi, va reduce durerile de spate, va \u00eembun\u0103t\u0103\u021bi echilibrul \u0219i chiar respira\u021bia (mul\u021bumit\u0103 \u00eent\u0103ririi mu\u0219chilor intercostali \u0219i a diafragmei).<\/p>\n

Cu toate acestea, antrena\u021bi \u0219i mu\u0219chii abdominali \u00ee\u0219i poart\u0103 pericolele<\/b>\u2026 dac\u0103 nu este f\u0103cut\u0103 suficient de s\u00e2rguincios, desigur. Este o grup\u0103 muscular\u0103 care prezint\u0103 un risc ridicat de supraantrenament \u0219i suprasolicitare din cauza muncii excesive. \u0218i dac\u0103 se ajunge la aceast\u0103 stare \u0219i mu\u0219chiul este deteriorat, Recuperarea<\/b> poate fi foarte lent \u0219i dificil.<\/p>\n

Sunt bune crunchurile?<\/h2>\n

Un studiu publicat \u00een 2005 de revista american\u0103 \u201eMedicina militar\u0103\u201d a ar\u0103tat cum, din num\u0103rul total de Leziuni suferite<\/b> \u00een timpul testului de fitness al armatei de la Fort Bragg (o baz\u0103 militar\u0103 important\u0103 a Statelor Unite), 56% dintre ele au fost rezultatul finaliz\u0103rii testelor. abdomene clasice<\/b>adica cele care se executa cu fata in sus si contractand muschii abdominali.<\/p>\n

\u00cen plus, pot fi \u0219i flot\u0103ri clasice d\u0103un\u0103toare coloanei lombare<\/b>, deoarece cresc presiunea dintre discurile intervertebrale. Pe termen lung, abuzul acestui exerci\u021biu poate duce la dezvoltarea binecunoscutelor proeminen\u021be de disc \u0219i hernii. Pot fi, de asemenea, mai ales d\u0103un\u0103toare femeilor.<\/b> Atunci c\u00e2nd se efectueaz\u0103 abdomene clasice, se genereaz\u0103 o for\u021b\u0103 care cre\u0219te presiunea \u00een spa\u021biul abdominal. \u0218i excesul de presiune intra-abdominal\u0103 poate sl\u0103be\u0219te mu\u0219chii plan\u0219eului pelvin.<\/b><\/p>\n

\n
\n \"abd\u00f4men\"
abdomen<\/b> Motivul<\/span>
\n <\/figcaption><\/source><\/source><\/source><\/picture>\n<\/figure>\n

Din toate aceste motive, exper\u021bii recomand\u0103 s\u0103 facem un exerci\u021biu abdominal mult mai eficient \u0219i mai sigur:<\/b><\/p>\n

Exerci\u021biul perfect pentru abdomen<\/h2>\n

\u00cen 2017, un grup de oameni de \u0219tiin\u021b\u0103 de la Universitatea Harvard a devenit intrigat de controversata \u00eentrebare a \u201ecel mai bun exerci\u021biu abdominal\u201d<\/b> iar dup\u0103 cercet\u0103ri riguroase, au publicat un studiu numit \u201eExerci\u021bii de baz\u0103\u201d. \u00cen concluziile lor, exper\u021bii au recomandat un exerci\u021biu: vasele.<\/b><\/p>\n

Spre deosebire de ceea ce se \u00eent\u00e2mpl\u0103 cu exerci\u021bii clasice pentru abdomen<\/b>, care doar intaresc muschii abdominali, scanduri lucreaza toti muschii abdominali in mod echilibrat; protejarea \u2013 mai presus de toate \u2013 a mai jos a spatelui<\/b>care tinde s\u0103 fie cea care sufer\u0103 cel mai mult din cauza abdomenelor clasice.<\/p>\n

Pentru a executa corect o sc\u00e2ndur\u0103, tot ce trebuie s\u0103 face\u021bi este odihne\u0219te-\u021bi antebra\u021bele pe podea<\/b>, form\u00e2nd un unghi de 90\u00ba \u00een raport cu restul corpului, care r\u0103m\u00e2ne aliniat de la cap p\u00e2n\u0103 la c\u0103lc\u00e2i, cu picioarele \u00eempreun\u0103 \u0219i drepte. \u00cen acest fel, singurele noastre puncte de sprijin vor fi coatele \u0219i degetele de la picioare. C\u00e2nd lu\u0103m aceast\u0103 pozi\u021bie, hai sa contractam muschii abdominali <\/b>\u00een timp ce v\u0103 ridica\u021bi u\u0219or \u0219oldurile.<\/p>\n

\n
\n \"Rotina
Rutina de fier sau \u201esc\u00e2nduri\u201d: 13 exerci\u021bii pentru a-\u021bi tonifica abdomenul<\/b> Scop de bun\u0103stare<\/span>
\n <\/figcaption><\/source><\/source><\/source><\/picture>\n<\/figure>\n

Mul\u021bi oameni tind s\u0103 cread\u0103 c\u0103 \u2013 pentru c\u0103 este o exerci\u021biu izometric <\/b>\u0219i nu necesit\u0103 compresie muscular\u0103 \u2013 acest exerci\u021biu este mai pu\u021bin intens\u2026 sau nu va da rezultate la fel de bune ca abdomenele clasice. Dar realitatea este c\u0103 rezultatele devin vizibile rapid. \u0218i nu e de mirare, cine a men\u021binut a c\u0103lca\u021bi aproximativ 30 de secunde<\/b> \u0218tii c\u00e2t de greu este. Odat\u0103 ce putem men\u021bine aceast\u0103 postur\u0103 timp de -cel pu\u021bin- 45 de secunde, putem \u00eencepe s\u0103 includem \u0219i alte varia\u021bii care afecteaz\u0103 unele zone specifice ale abdomenului.<\/b><\/p>\n<\/p><\/div>","protected":false},"excerpt":{"rendered":"

Gusturile estetice ale culturii noastre dicteaz\u0103 unele diferen\u021be \u00eentre \u201ecorpul perfect\u201d pentru b\u0103rba\u021bi \u0219i femei. Femeile, de exemplu, sunt obligate s\u0103 dezvolte un volum mai mic dec\u00e2t b\u0103rba\u021bii\u2026 <\/p>","protected":false},"author":10,"featured_media":1476,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1475","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-curiosidade","latest_post"],"yoast_head":"\nEsque\u00e7a as flex\u00f5es! 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