{"id":3001,"date":"2015-04-08T13:29:03","date_gmt":"2015-04-08T10:29:03","guid":{"rendered":"http:\/\/urbeamea.ro\/albaiulia\/?p=3001"},"modified":"2015-04-08T17:07:36","modified_gmt":"2015-04-08T14:07:36","slug":"afla-cum-poti-avea-un-fund-sexy","status":"publish","type":"post","link":"https:\/\/urbeamea.ro\/albaiulia\/afla-cum-poti-avea-un-fund-sexy\/","title":{"rendered":"Afl\u0103 cum po\u0163i avea un fund sexy"},"content":{"rendered":"

\"delia\"<\/a>Pentru a avea un fund deosebit, trebuie s\u0103 ai dou\u0103 lucruri: un nivel relativ sc\u0103zut de gr\u0103sime corporal\u0103 \u015fi mu\u015fchi suficient de dezvolta\u0163i.
\nMu\u015fchii sunt cei ce \u00ee\u0163i vor da aspectul rotund \u015fi ridicat. F\u0103r\u0103 ei, chiar dac\u0103 nu ai mult\u0103 gr\u0103sime corporal\u0103, fundul va fi l\u0103sat sau \u00een cel mai bun caz plat.<\/p>\n

Antrenamentul mu\u015fchilor fundului nu este u\u015for. Dar printr-o abordare inteligent\u0103, ob\u0163inerea unui aspect de invidiat este garantat\u0103.
\nMu\u015fchiul fundului se nume\u015fte \u2018gluteus\u2019. El este alc\u0103tuit din gluteus maximus, gluteus medius \u015fi gluteus minimus.<\/p>\n

Datorit\u0103 inactivit\u0103\u0163ii \u015fi a \u015federii prelungite pe scaun sau \u00een pozi\u0163ii similare, flexorii \u015foldurilor se scurteaz\u0103.\u00a0Cercet\u0103rile arat\u0103 c\u0103 gluteii nu se prea activeaz\u0103 \u00een mi\u015fc\u0103ri simple precum mersul pe jos sau ridicatul de pe scaun.\u00a0Ei sunt o grup\u0103 muscular\u0103 mare \u015fi drept urmare \u2018costisitoare\u2019 din punct de vedere metabolic. De aceea r\u0103m\u00e2n relativ inactivi p\u00e2n\u0103 c\u00e2nd persoan\u0103 trebuie s\u0103 sprinteze, s\u0103 sar\u0103, sau s\u0103 ridice ceva greu de la p\u0103m\u00e2nt.<\/p>\n

Deoarece majoritatea oamenilor nu se antreneaz\u0103 astfel \u00een mod regulat \u015fi datorit\u0103 statului prelungit pe scaun \u2013 gluteii devin inhiba\u0163i \u015fi o dat\u0103 cu trecerea timpului \u2018uit\u0103\u2019 cum s\u0103 se activeze. Unii autori numesc acest fenomen \u2018amnezie gluteic\u0103\u2019.<\/p>\n

S\u0103 zicem c\u0103 cineva care nu s-a antrenat \u00een anii de zile merge la sal\u0103 \u015fi \u00eencepe s\u0103 execute exerci\u0163ii precum genuflexiuni sau \u00eendrept\u0103ri cu bar\u0103. Persoana va putea executa mi\u015fcarea, dar \u2018uit\u00e2nd\u2019 cum s\u0103 activeze gluteii, mi\u015fcarea va fi efectuat\u0103 de al\u0163i mu\u015fchi precum spatele inferior, femurali, cvadricep\u015fi, aductori, etc. Acest fenomen este denumit \u2018dominan\u0163\u0103\u00a0sinergetic\u0103\u2019.<\/p>\n

Astfel, nu numai c\u0103 nu va ob\u0163ine aspectul dorit al fundului, dar va risca accidentarea spatelui inferior sau \u00eentinderea \/ suprasolicitarea bicep\u015filor femurali.
\nDe aceea, este absolut necesar ca persoana s\u0103 reu\u015feasc\u0103 s\u0103 stabileasc\u0103 conexiunea \u00eentre minte \u015fi mu\u015fchi \u015fi s\u0103 activeze gluteii \u2013 efect realizat prin concentrarea ini\u0163ial\u0103 asupra unor exerci\u0163ii simple de activare.<\/p>\n

De asemenea, persoana\u00a0trebuie s\u0103 \u00ee\u015fi dezvolte mai \u00eent\u00e2i suficient\u0103 flexibilitate la nivelul flexorilor \u015foldului (scurta\u0163i de la statul pe scaun, etc) pentru a putea deschide suficient \u015foldurile \u015fi s\u0103 activeze gluteii c\u00e2t mai mult.<\/p>\n

Pentru a ob\u0163ine cel mai bun fund posibil, trebuie s\u0103 antren\u0103m gluteii dintr-o varietate de unghiuri, utiliz\u00e2nd un repertoriu variat de exerci\u0163ii.
\nUit\u0103-te atent la poz\u0103 cu anatomia fundului. C\u00e2nd analizezi alinierea fibrelor, este clar c\u0103 au nevoie de mi\u015fcare din mai multe unghiuri pentru a le maximiza poten\u0163ialul.<\/p>\n

Beneficiile genuflexiunilor \u015fi a fand\u0103rilor<\/em><\/p>\n

Aceste mi\u015fc\u0103ri ac\u0163ioneaz\u0103 cvadricep\u015fii foarte bine \u015fi antreneaz\u0103 gluteii \u00een o pozi\u0163ie c\u00e2t mai ad\u00e2nc\u0103. Datorit\u0103 activit\u0103\u0163ii excentric\u0103 \u00een pozi\u0163ia de \u00eentindere maxim\u0103, ele duc la cel mai mare nivel de inflamare \u015fi \u2018febra\u2019 muscular\u0103. Aceste micro distrugeri musculare, sunt o parte critic\u0103 a dezvolt\u0103rii musculare (hipertrofiei).<\/p>\n

Beneficiile \u00eendrept\u0103rilor rom\u00e2ne\u015fti<\/em><\/p>\n

Aceste mi\u015fc\u0103ri lucreaz\u0103 erectorii spinali \u015fi p\u0103r\u0163ile posterioare ale coapsei (hamstring) foarte bine. De asemenea antreneaz\u0103 gluteii destul de tare, duc\u00e2nd \u015foldurile prin tot intervalul de mi\u015fcare.<\/p>\n

Beneficiile mi\u015fc\u0103rilor de extensie a \u015foldului, cu genunchiul \u00eendoit<\/em><\/p>\n

Aceste exerci\u0163ii men\u0163in genunchiul \u00eendoit \u00een timp ce mi\u015fc\u0103 \u015foldurile de-a lungul \u00eentregului interval de mi\u015fcare. Datorit\u0103 genunchiului \u00eendoit, contribu\u0163ia hamstring-urilor scade \u015fi contribu\u0163ia gluteilor cre\u015fte.<\/p>\n

\"laura\"<\/a>Prin accentuarea contrac\u0163iei \u00een punctul de extensie maxim\u0103, ele duc la nivele maxime de \u2018pompare\u2019. Aceasta pompare este o alt\u0103 parte critic\u0103 a adapt\u0103rilor hipertrofice (dezvoltarea masei musculare).<\/p>\n

Unul din cele mai bune exerci\u0163ii de acest fel este \u2018podul fundului\u2019 cu halter\u0103<\/p>\n

Beneficiile exerci\u0163iilor de abduc\u0163ie \u015fi rota\u0163ie extern\u0103<\/em><\/p>\n

Mi\u015fc\u0103rile de abduc\u0163ie (\u00eendep\u0103rtarea de corp) \u2018\u0163intesc\u2019 mai mult zona superioar\u0103, pe c\u00e2nd mi\u015fc\u0103rile de rota\u0163ie extern\u0103 lucreaz\u0103 \u00eentregul fund destul de bine.
\nDe fapt, rotirea extern\u0103 cu benzi elastice, este un exerci\u0163iu uimitor pentru glutei \u2013 probabil chiar cea mai bun\u0103 mi\u015fcare de izolare.<\/p>\n

Cel mai rapid mod de a ob\u0163ine un fund grozav este s\u0103 te concentrezi pe exerci\u0163ii dedicate gluteilor. Toate exerci\u0163iile pentru partea inferioar\u0103 a corpului pe care le execut\u0103 o femeie ar trebui s\u0103 lucreze fundul destul de mult. C\u00e2nd faci asta, picioare vor fi suficient stimulate, iar fundul se va dezvolta propor\u0163ional.<\/p>\n

\u00cencepe regimul de antrenament cu exerci\u0163ii simple, care utilizeaz\u0103 numai greutatea corpului, precum: genoflexiuni, fand\u0103ri statice, \u00eendrept\u0103ri rom\u00e2ne\u015fti, poduri, hidrante \u015fi scoici.<\/p>\n

O dat\u0103 ce form\u0103 e perfect\u0103 \u015fi sim\u0163i c\u0103 \u00ee\u0163i lucrezi mu\u015fchii care trebuie, treci la varia\u0163ii mai dificile precum: fand\u0103ri din mers, genoflexiuni bulg\u0103re, poduri \u00eentr-un singur picior \u015fi pasare-caine.<\/p>\n

Dup\u0103 ce le execu\u0163i corespunz\u0103tor \u015fi pe acestea, po\u0163i \u00een sf\u00e2r\u015fit s\u0103 treci la mi\u015fc\u0103ri cu greutate ad\u0103ugat\u0103 \u015fi la varia\u0163ii mai avansate.<\/p>\n

Este posibil ca trecerea de la un nivel la altul s\u0103 dureze mai multe s\u0103pt\u0103m\u00e2ni, dar execu\u0163ia corect\u0103 \u015fi deprinderea activ\u0103rii corespunz\u0103toare a mu\u015fchiului este extrem de important\u0103.<\/p>\n

Evident, scopul t\u0103u trebuie \u00eentotdeauna s\u0103 fie s\u0103 ajungi s\u0103 stimulezi gluteii cu greut\u0103\u0163i tot mai mari. Numai a\u015fa vei ob\u0163ine un fund uimitor.<\/p>\n

Legian Alexandra Delia<\/a> \u015fi Laura Maria Popescu<\/a> – personal trainer – Mercur spa & welness<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Pentru a avea un fund deosebit, trebuie s\u0103 ai dou\u0103 lucruri: un nivel relativ sc\u0103zut de gr\u0103sime corporal\u0103 \u015fi mu\u015fchi suficient de dezvolta\u0163i. Mu\u015fchii sunt cei ce \u00ee\u0163i vor da aspectul rotund \u015fi ridicat. F\u0103r\u0103 ei, chiar dac\u0103 nu ai mult\u0103 gr\u0103sime corporal\u0103, fundul va fi l\u0103sat sau \u00een cel mai bun caz plat. Antrenamentul …<\/p>\n","protected":false},"author":16,"featured_media":3014,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[255],"tags":[],"class_list":["post-3001","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"yoast_head":"\nAfl\u0103 cum po\u0163i avea un fund sexy - Revista Urbea Mea - Revista de Alba<\/title>\n<meta name=\"description\" content=\"Pentru a avea un fund deosebit, trebuie s\u0103 ai dou\u0103 lucruri: un nivel relativ sc\u0103zut de gr\u0103sime corporal\u0103 \u015fi mu\u015fchi suficient de dezvolta\u0163i. 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