{"id":2703,"date":"2015-03-31T12:02:44","date_gmt":"2015-03-31T09:02:44","guid":{"rendered":"http:\/\/urbeamea.ro\/albaiulia\/?p=2703"},"modified":"2015-03-31T23:04:27","modified_gmt":"2015-03-31T20:04:27","slug":"cum-faci-un-antrenament-la-sala","status":"publish","type":"post","link":"https:\/\/urbeamea.ro\/albaiulia\/cum-faci-un-antrenament-la-sala\/","title":{"rendered":"Cum faci un antrenament eficient la sal\u0103?"},"content":{"rendered":"

\"delia3\"<\/a>Dac\u0103 mergi la sal\u0103 \u015fi petreci acolo c\u00e2teva ore pe s\u0103pt\u0103m\u00e2n\u0103 trebuie s\u0103 te asiguri c\u0103 acest timp este folosit eficient. Vedem prea mul\u0163i colegi de sal\u0103 care vin doar s\u0103 piard\u0103 vremea \u015fi care ar\u0103ta la fel dup\u0103 un an de ocupat aparatele \u015fi consumat oxigenul inutil.<\/p>\n

Programeaz\u0103-\u0163i odihna, mesele \u015fi hidratarea astfel \u00eenc\u00e2t s\u0103 ajungi la sala \u00een maxim de form\u0103.<\/strong><\/p>\n

\u00cenainte de antrenament e indicat s\u0103 \u00ee\u0163i acorzi c\u00e2teva minute de pauz\u0103, relaxare, \u00een care s\u0103-\u0163i vizualizezi obiectivele \u015fi planul antrenamentului respectiv. Asta te va deconecta de celelalte probleme ale zilei \u015fi te va ajuta s\u0103 te concentrezi mult mai bine la antrenament.<\/p>\n

Echipamentul de antrenament trebuie s\u0103 fie curat, s\u0103 nu limiteze mi\u015fc\u0103rile naturale ale corpului \u015fi s\u0103 permit\u0103 \u00een acela\u015fi timp circula\u0163ia s\u00e2ngelui \u015fi termoreglarea. \u00cenf\u0103\u015furarea \u00een ceolofan este o metod\u0103 gre\u015fit\u0103 de sl\u0103bire. Te poate doar deshidrata pe moment, av\u00e2nd chiar un impact negativ asupra sl\u0103birii pe termen lung. Folose\u015fte un prosop special pentru a fi pus pe aparate atunci c\u00e2nd pielea ta risca s\u0103 intre \u00een contact cu ele.<\/p>\n

Antrenamentul trebuie s\u0103 \u00eenceap\u0103 cu o \u00eenc\u0103lzire general\u0103, mi\u015fc\u0103ri de gimnastic\u0103 \u015fi eventual c\u00e2teva minute de aerobic u\u015for. Unii prefer\u0103 \u015fi stretchingul, dar acesta este mult mai productiv dup\u0103 seriile pentru fiecare grup\u0103. Oricum, stretchingul trebuie efectuat dup\u0103 o \u00eenc\u0103lzire prealabil\u0103.<\/p>\n

Pentru fiecare grup\u0103 vizat\u0103, trebuie executate 1-2 serii cu o greutate foarte mic\u0103, cu repet\u0103ri f\u0103cute pe toat\u0103 cursa mi\u015fc\u0103rii, lent la \u00eenceput \u015fi apoi mai rapid, pentru a \u00eenc\u0103lzi mu\u015fchiul, a aduce s\u00e2nge \u00een zon\u0103, c\u00e2t \u015fi pentru a creea o leg\u0103tur\u0103 \u00eentre tine\u00a0\u015fi mu\u015fchi. Neglijarea \u00eenc\u0103lzirii \u00ee\u0163i poate aduce \u00een timp mari necazuri, de la un antrenament nereu\u015fit p\u00e2n\u0103 la accident\u0103ri destul de grave.<\/p>\n

Exerci\u0163iile pentru abdomen sau c\u00e2teva zeci de minute de \u201ccardio\u201d (band\u0103, bicicleta etc) la \u00eenceputul antrenamentului nu \u0163in loc de \u00eenc\u0103lzire, ci mai degrab\u0103 \u00ee\u0163i epuizeaz\u0103 f\u0103r\u0103 nici un rost rezervele energetice care \u00ee\u0163i sunt at\u00e2t de necesare pentru antrenarea celorlalte grupe. Abdomenul se antreneaz\u0103 exact ca \u015fi ceilal\u0163i mu\u015fchi. Cardio pentru sl\u0103bire este mult mai eficient dup\u0103 antrenament. Exerci\u0163iile efectuate pentru o anumit\u0103 grupa muscular\u0103 nu duc la reducerea gr\u0103simii \u00een acea zon\u0103, deoarece gr\u0103simea se \u201d tope\u015fte \u201d propor\u0163ional de pe tot corpul, nu numai din anumite zone. Adu-\u0163i aminte c\u00e2nd ai v\u0103zut ultima oar\u0103 pe cineva cu abdomenul definit \u015fi gr\u0103sime \u00een restul corpului.<\/p>\n

Da, nici eu nu-mi aduc aminte de a\u015fa ceva.<\/em><\/p><\/blockquote>\n

\u00cen timpul antrenamentului, mai ales vara, trebuie s\u0103 ai grij\u0103 s\u0103 te rehidratezi b\u00e2nd ap\u0103, sau chiar un suc dulce sau o b\u0103utur\u0103 isotonic\u0103 dac\u0103 antrenamentul se prelunge\u015fte sau ai m\u00e2ncat insuficient \u00eenainte. Este important s\u0103 bei ap\u0103<\/strong> chiar dac\u0103 nu sim\u0163i senza\u0163ia de sete, deoarece aceast\u0103 senza\u0163ie apare c\u00e2nd deja s-a pierdut o cantitate apreciabil\u0103 de ap\u0103. Deshidratarea duce la mic\u015forarea performan\u0163ei sportive \u015fi \u00eempiedica reac\u0163ia hormonal\u0103 pozitiv\u0103 pe care o ob\u0163ii \u00een urma antrenamentului. Nu v\u0103 fie fric\u0103 s\u0103 be\u0163i ap\u0103, sunt persoane care beau \u015fi 2 litri de ap\u0103 la un antrenament.<\/p>\n

\u00cen timpul antrenamentului po\u0163i executa \u00eentre serii exerci\u0163ii de streching u\u015for pentru grupele vizate, aceasta ajuta la refacerea mai rapid\u0103 a mu\u015fchilor.<\/p>\n

Evit\u0103 discu\u0163iile cu ceilal\u0163i \u00een timpul antrenamentului, \u00eencearc\u0103 s\u0103 fii c\u00e2t mai concentrat pe ce ai de f\u0103cut, dac\u0103 vrei s\u0103 socializezi, ai destul timp \u00een afar\u0103 antrenamentelor. Discu\u0163iile sau uitatul dup\u0103 fundurile colegelor\/colegilor de sala te scot din zona de concentrare, pot prelungi inutil pauzele \u015fi reduc eficienta unui antrenament.<\/p>\n

\u015ei acum o problem\u0103 important\u0103: ducem fiecare set p\u00e2n\u0103 la epuizare momentan\u0103 sau nu ?<\/p>\n

\"laura\"<\/a>\u00cen general, nu este indicat s\u0103 ducem multe seturi p\u00e2n\u0103 la epuizare pentru aceea\u015fi grup\u0103 muscular\u0103, este bine c\u0103 primele seturi s\u0103 fie f\u0103cute mai u\u015for, 1-2 seturi s\u0103 fie f\u0103cute p\u00e2n\u0103 la e epuizare, iar ultimul set s\u0103 fie de asemenea f\u0103cut mai u\u015for, de revenire. Dac\u0103 \u00een timpul antrenamentului apare o accidentare, ai ame\u0163eli sau senza\u0163ie de vom\u0103, este mai bine s\u0103 \u00eentrerupi antrenamentul pentru a evita probleme mai grave care pot ap\u0103rea.<\/p>\n

Pentru a preveni accident\u0103rile c\u00e2t \u015fi pentru motivare, este bine s\u0103 avem un partener de antrenament, care s\u0103 aib\u0103 cam acelea\u015fi caracteristici cu noi: obiective, for\u0163a, capacitate de efort. Tot pentru evitarea accident\u0103rilor este bine s\u0103 respect\u0103m regulile impuse de administratorul s\u0103lii\/instructor, c\u00e2t \u015fi cele prev\u0103zute de fabrican\u0163ii aparatelor cu care se lucreaz\u0103. Aparatele trebuie utilizate numai pentru exerci\u0163iile pentru care au fost concepute, evita\u0163i improviza\u0163iile.<\/p>\n

\u00cen cazul \u00een care vrei s\u0103 pui mas\u0103 muscular\u0103 \u015fi s\u0103 dai fizicului t\u0103u un aspect mai sportiv, trebuie s\u0103 \u015ftii c\u0103 organismul reac\u0163ioneaz\u0103 nu numai local, pe mu\u015fchii lucra\u0163i, ci \u015fi general, ca ansamblu. Pentru a ob\u0163ine acest efect general de antrenament (care se concretizeaz\u0103 \u00een hormoni anabolici \u00een cantit\u0103\u0163i mai mari) trebuie c\u0103 antrenamentul s\u0103 se desf\u0103\u015foare \u00eentr-un ritm alert, f\u0103r\u0103 pauze prea lungi, cu exerci\u0163ii de baz\u0103 \u015fi complexe.<\/p>\n

Deseori vedem la sala tipi care parc\u0103 a\u0163ipesc \u00eentre seturi, care parc\u0103 nu sunt acolo s\u0103 devin\u0103 mai mari \u015fi mai puternici, ci s\u0103 piard\u0103 vremea. Deci dac\u0103 vrei ni\u015fte efecte vizibile trebuie s\u0103 iei antrenamentul \u00een serios, s\u0103 sim\u0163i c\u0103 \u00ee\u0163i for\u0163ezi tot organismul. Exerci\u0163iile trebuie executate \u00een form\u0103 c\u00e2t mai corect\u0103, f\u0103r\u0103 balansuri \u015fi tri\u015f\u0103ri. Dac\u0103 nu po\u0163i s\u0103 faci asta, este cazul s\u0103 mic\u015forezi greut\u0103\u0163ile \u015fi s\u0103 \u00eenve\u0163i forma corect\u0103, p\u00e2n\u0103 nu se stabilesc deprinderi gre\u015fite, care \u00ee\u0163i vor aduce numai necazuri mai t\u00e2rziu.<\/p>\n

Carbohidra\u0163ii lua\u0163i \u00een timpul antrenamentului. Cercet\u0103torii de la Universitatea Victoria din Australia au demonstrat c\u0103 nu se pot \u00eenlocui carbohidra\u0163ii de dup\u0103 antrenament prin luarea lor \u00eentr-o b\u0103utur\u0103 \u00een timpul antrenamentului. Nu s-a redus utilizarea glicogenului prin ingestia de carbohidra\u0163i \u00een timpul exerci\u0163iilor, dar a \u00eembun\u0103t\u0103\u0163it performan\u0163ele. Deci dac\u0103 be\u0163i o b\u0103utur\u0103 cu carbohidra\u0163i \u00een timpul antrenamentelor, nu uita\u0163i de carbohidra\u0163ii de dup\u0103 antrenament.<\/p>\n

La final asigur\u0103-te c\u0103 ai l\u0103sat aparatele \u015fi ganterele la locul lor \u015fi c\u0103 ai aruncat la gunoi eventualele de\u015feuri produse \u00een timpul antrenamentului(bidoane de ap\u0103, ambalaje de batoane etc.)
\nLegian Alexandra Delia<\/a> \u015fi Laura Maria Popescu<\/a> – personal trainer – Mercur spa & welness<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Dac\u0103 mergi la sal\u0103 \u015fi petreci acolo c\u00e2teva ore pe s\u0103pt\u0103m\u00e2n\u0103 trebuie s\u0103 te asiguri c\u0103 acest timp este folosit eficient. Vedem prea mul\u0163i colegi de sal\u0103 care vin doar s\u0103 piard\u0103 vremea \u015fi care ar\u0103ta la fel dup\u0103 un an de ocupat aparatele \u015fi consumat oxigenul inutil. Programeaz\u0103-\u0163i odihna, mesele \u015fi hidratarea astfel \u00eenc\u00e2t …<\/p>\n","protected":false},"author":16,"featured_media":2704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[255],"tags":[],"class_list":["post-2703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"yoast_head":"\nCum faci un antrenament eficient la sal\u0103? - Revista Urbea Mea - Revista de Alba<\/title>\n<meta name=\"description\" content=\"Dac\u0103 mergi la sal\u0103 \u015fi petreci acolo c\u00e2teva ore pe s\u0103pt\u0103m\u00e2n\u0103 trebuie s\u0103 te asiguri c\u0103 acest timp este folosit eficient. 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