{"id":3231,"date":"2015-04-22T09:00:15","date_gmt":"2015-04-22T06:00:15","guid":{"rendered":"http:\/\/urbeamea.ro\/albaiulia\/?p=3231"},"modified":"2016-01-18T23:20:55","modified_gmt":"2016-01-18T21:20:55","slug":"afla-ce-tip-somatic-esti-si-cum-sa-te-antrenezi","status":"publish","type":"post","link":"https:\/\/urbeamea.ro\/albaiulia\/afla-ce-tip-somatic-esti-si-cum-sa-te-antrenezi\/","title":{"rendered":"Afl\u0103 ce tip somatic e\u015fti \u015fi cum s\u0103 te antrenezi!"},"content":{"rendered":"<p><strong><a href=\"http:\/\/urbeamea.ro\/albaiulia\/wp-content\/uploads\/2015\/04\/delia7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-3232 size-medium aligncenter\" src=\"http:\/\/urbeamea.ro\/albaiulia\/wp-content\/uploads\/2015\/04\/delia7-300x300.jpg\" alt=\"delia7\" width=\"300\" height=\"300\" \/><\/a><\/strong><\/p>\n<blockquote><p><strong>Ce tip somatic sunt? Bun\u0103 \u00eentrebare a\u015fa-i?<\/strong><\/p><\/blockquote>\n<p><strong>E\u015fti ectomorf dac\u0103:<\/strong><\/p>\n<ul>\n<li>ai o siluet\u0103 mai sub\u0163ire;<\/li>\n<li>ai un metabolism rapid (depozitezi greu gr\u0103sime);<\/li>\n<li>dezvoltarea muscular\u0103 este \u00eenceat\u0103;<\/li>\n<li>ai o rezisten\u0163\u0103 la efort mare;<\/li>\n<li>te po\u0163i supraanatrena u\u015for;<\/li>\n<\/ul>\n<p><strong>E\u015fti endomorf dac\u0103:<\/strong><\/p>\n<ul>\n<li>arzi gr\u0103simile greu;<\/li>\n<li>\u0163i se dezvolt\u0103 u\u015for mas\u0103 muscular\u0103;<\/li>\n<li>ai rezistenta sc\u0103zut\u0103 la efort;<\/li>\n<li>ai mai pu\u0163in\u0103 energie \u00een general;<\/li>\n<\/ul>\n<p><strong>E\u015fti mezomorf dac\u0103:<\/strong><\/p>\n<ul>\n<li>(ai fost binecuv\u00e2ntat la na\u015ftere);<\/li>\n<li>arzi rapid gr\u0103simile;<\/li>\n<li>dezvoltarea muscular\u0103 se produce repede;<\/li>\n<li>rezisten\u0163a la activitate fizic\u0103 este ridicat\u0103;<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<blockquote><p><strong>Cum s\u0103 m\u0103 antrenez dac\u0103 sunt ectomorf?<\/strong><\/p><\/blockquote>\n<p>\u00cencearc\u0103 s\u0103 o iei \u00eencet, de\u015fi poate vei fi cuprins la \u00eenceput de heirupismul unei persoane pline de speran\u0163\u0103, \u00eencearc\u0103 s\u0103 lup\u0163i cu dorin\u0163a de a face antrenamente frecvente \u015fi de o intensitate extrem de ridicat\u0103. Ri\u015fti s\u0103 te supraanatrenezi, s\u0103 te epuizezi \u015fi s\u0103 devii frustrat din aceste motive.<\/p>\n<p><strong>Supraantrenamentul te poate conduce chiar la reducerea for\u0163ei \u015fi masei musculare.<\/strong><\/p>\n<p>La \u00eenceput, p\u0103streaz\u0103 simplitatea. Nu uita c\u0103 dac\u0103 e\u015fti \u00eencep\u0103tor, este foarte posibil s\u0103 comi\u0163i anumite gre\u015feli. Gre\u015felile astea pot fi evitate de cele mai multe ori dac\u0103 ai grij\u0103 s\u0103 respec\u0163i un antrenament de baz\u0103, nu foarte complicat \u015fi f\u0103r\u0103 metode prea alambicate de respectat.<\/p>\n<p>\u00cencearc\u0103 s\u0103 te antrenezi sub o or\u0103. Acest lucru te va ajuta s\u0103 previi supraantrenamentul, cel care \u00ee\u0163i poate &#8222;taxa&#8221; sistemul de recuperare muscular\u0103. Nu ai nevoie de un stres \u00een plus asupra mu\u015fchilor. Plus ca un antrenament scurt va fi cu siguran\u0163\u0103 \u015fi unul cu o intensitatea mai crescut\u0103, ceea ce te va conduce c\u0103tre hipertrofie muscular\u0103.<\/p>\n<p>Schimb\u0103-\u0163i antrenamentul cam la 2 luni, pentru c\u0103 altfel ri\u015fti s\u0103 \u0163i se adapteze corpul la el. Vei atinge stadiul de stagnare foarte repede \u015fi vei depune efort degeaba, pentru c\u0103 nu vei mai vedea progresele cu care te obi\u015fnuise\u015fi la \u00eenceput.<\/p>\n<p>Execu\u0163ia corect\u0103 va trebui s\u0103 \u00ee\u0163i dicteze antrenamentul. Chiar dac\u0103 asta v\u0103 \u00eenseamn\u0103 s\u0103 \u00ee\u0163i la\u015fi ego-ul acas\u0103, eu \u00ee\u0163i recomand s\u0103 ridici c\u00e2t po\u0163i ca s\u0103 nu te treze\u015fti cu accident\u0103ri care te vor \u0163ine \u0163intuit \u00een vreo pauz\u0103 de sal\u0103 de care nu ai nevoie.<\/p>\n<p style=\"text-align: center;\"><em>Plan de antrenament pentru ectomorf<\/em><\/p>\n<p>Va trebui s\u0103 te bazezi pe ridic\u0103ri de intensitate crescut\u0103 care s\u0103 \u00ee\u0163i lucreze c\u00e2t mai mul\u0163i mu\u015fchi posibili. Asta \u00eenseamn\u0103 mai exact c\u0103 exerci\u0163iile compuse sunt strict necesare: \u00eempins pentru piept, genoflexiuni, \u00eendrept\u0103ri \u015fi trac\u0163iuni.<\/p>\n<p><strong>La \u00eenceput nu este chiar necesar s\u0103 te orientezi c\u0103tre exerci\u0163iile simple, care izoleaz\u0103 anumi\u0163i mu\u015fchi.<\/strong><\/p>\n<p>Execut\u0103 3-4 seturi a c\u00e2te 6-10 repet\u0103ri pentru un exerci\u0163iu, fiecare set trebui f\u0103cut cu o greutate care s\u0103 \u00ee\u0163i permit\u0103 s\u0103 faci fix 8 repet\u0103ri p\u00e2n\u0103 atingi epuizarea. M\u0103 g\u00e2ndesc c\u0103 ai putea \u00eencerca o schem\u0103 de genul 10, 8, 6, 15, asta pentru a &#8222;chinui&#8221; pu\u0163in mu\u015fchiul pe final.<\/p>\n<p>Acest plan de antrenament intens \u00ee\u0163i stimuleaz\u0103 mu\u015fchii s\u0103 se dezvolte natural \u00een cel mai rapid mod posibil. \u00cencearc\u0103 s\u0103 adaugi \u00een antrenament sistemul piramidal, cel care te va ajuta de multe ori s\u0103 \u00ee\u0163i dep\u0103\u015fe\u015fti limitele \u015fi cu aceast\u0103 ocazie \u00ee\u0163i vei da seama c\u0103 ai mai mult\u0103 foart\u0103 dec\u00e2t ai crede.<\/p>\n<p><strong>Antrenamentul cardio trebuie respectat \u015fi el \u00eentruc\u00e2t este esen\u0163ial pentru buna func\u0163ionare a sistemului cardiovascular \u015fi pentru normalizarea tensiunii. Limiteaz\u0103-te \u00eens\u0103 pe la 20 de minute pe sesiune.<\/strong><\/p>\n<blockquote><p><strong>Cum s\u0103 m\u0103 antrenez dac\u0103 sunt endomorf?<\/strong><\/p><\/blockquote>\n<p>Pentru \u00eenceput, vreau s\u0103 dau o veste bun\u0103 celor descuraja\u0163i de faptul c\u0103 poate sunt mai rotunzi, sunt mai ie\u015fi\u0163i din form\u0103 \u015fi au un strat de gr\u0103sime destul de gros \u015fi evident pe corp. Voi, endomorfilor, ve\u0163i avea o munc\u0103 mai u\u015foar\u0103 c\u00e2nd va veni vorba de dezvoltarea muscular\u0103. Endomorfii au o capacitate ridicat\u0103 de a pune mas\u0103 muscular\u0103, \u00eens\u0103 cu dezavantajul de a depune \u015fi ni\u015fte gr\u0103sime pe parcurs.<\/p>\n<p>C\u00e2nd vorbim despre antrenamentul de for\u0163\u0103, \u00eencearc\u0103 s\u0103 te axezi pe o greutate mai mic\u0103 \u015fi mai multe repet\u0103ri. F\u0103 din fiecare exerci\u0163iu c\u00e2te 4-5 seturi a c\u00e2te 10-12 repet\u0103ri. A\u015fa vei arde \u015fi multe calorii \u015fi vei dezvolta \u015fi mas\u0103 muscular\u0103 \u2013 cea care de altfel te va ajuta s\u0103 \u015fi arzi caloriile.<\/p>\n<p>Antrenamentul cardio este esen\u0163ial pentru acest tip somatic \u015fi ar trebui s\u0103 fie executat la finalul antrenamentului de for\u0163\u0103. Asta \u00eenseamn\u0103 c\u0103 ni\u015fte alergare pe band\u0103, pu\u0163in stepper sau bicicleta sau dac\u0103 e\u015fti norocos, rowing machine, sunt ni\u015fte aparate pe care va trebui s\u0103 le folose\u015fti c\u00e2nd te duci la sal\u0103. Nu sus\u0163in exerci\u0163iile cardio la intensitate sc\u0103zut\u0103 (50 \u2013 65%), de lung\u0103 durat\u0103, \u00eens\u0103 la \u00eenceput \u00eencearc\u0103 s\u0103 g\u0103se\u015fti ceva \u00een zona ta de confort, ulterior s\u0103 evoluezi c\u0103tre ceea ce tu \u00ee\u0163i dore\u015fti, poate chiar c\u0103tre un antrenament H\u00c2IT.<\/p>\n<p style=\"text-align: center;\"><em>Sfaturi pentru antrenamentul endomorfului:<\/em><\/p>\n<p>Endomorfii pot \u00eencepe antrenamentul cu greut\u0103\u0163i la o intensitate ridicat\u0103. Endomorfii au, de\u015fi uneori nu pare, destul de mult\u0103 mas\u0103 muscular\u0103 sub stratul de gr\u0103sime, lucru care \u00eei poate ajuta \u00een a ridica greut\u0103\u0163i destul de mari.<\/p>\n<p>Riscul supraantrenamentului este mult mai sc\u0103zut dec\u00e2t \u00een cazul ectomorfului. Asta nu \u00eenseamn\u0103 c\u0103 te vei putea antrena ca un nebun non-stop, va fi nevoie ca \u015fi tu \u00ee\u0163i monitorizezi sistemul de recuperare, felul \u00een care sim\u0163i febr\u0103 muscular\u0103 \u015fi c\u00e2t de des te sim\u0163i tu confortabil s\u0103 te antrenezi. Dup\u0103 o anumit\u0103 perioad\u0103 vei mai cre\u015fte intensitatea \u015fi vei putea integra \u00een antrenament tehnici precum epuizarea muscular\u0103, drop seturile, triseturile, pauz\u0103-odihn\u0103 etc.<\/p>\n<p>Cheia unui fizic atletic const\u0103 \u00een a da jos gr\u0103simea \u015fi a men\u0163ine mas\u0103 muscular\u0103. Eu \u00ee\u0163i recomand s\u0103 faci antrenamente H\u00c2IT \u00een momentul \u00een care te sim\u0163i preg\u0103tit s\u0103 faci asta pentru a te bucura de principalul lor avantaj, de fapt principalele: arderea gr\u0103simii pe o perioad\u0103 \u00eendelungat\u0103 \u015fi men\u0163inerea masei musculare. Dup\u0103 cum \u015ftii, antrenamentul cardio reprezint\u0103 o activitatea catabolic\u0103, adic\u0103 \u00ee\u0163i arde mu\u015fchii. Antrenamentul H\u00c2IT va dura 15-30 de minute deci vei evita ora interminabil\u0103 de pe band\u0103 pe care poate ai tendin\u0163a s\u0103 o faci \u00een momentul \u00een care vrei s\u0103 dai jos gr\u0103simea.<\/p>\n<p>Nu f\u0103 antrenamentul cardio \u00eenainte de antrenament, f\u0103-l \u00eentotdeauna dup\u0103. Scopul este s\u0103 faci cam 3-4 antrenamente cardio intense pe s\u0103pt\u0103m\u00e2n\u0103, al\u0103turi de antrenamentele de for\u0163\u0103. Dat fiind faptul c\u0103 exerci\u0163iile aerobe \u00ee\u0163i vor consuma din depozitele de glicogen, vei avea mai pu\u0163in\u0103 energie la ridicatul de greut\u0103\u0163i. Este foarte posibil s\u0103 arzi gr\u0103sime, \u00eens\u0103 \u00ee\u0163i vei compromite grav antrenamentul. Nu este exclus s\u0103 nu dai chiar cel mai mare randament la cardio c\u00e2nd \u00eel faci dup\u0103 sesiunea de greut\u0103\u0163i, dar la urma urmei este vorba de priorit\u0103\u0163i, iar exerci\u0163iile anaerobe trebuie puse pe primul plan.<\/p>\n<blockquote><p><strong>Cum s\u0103 m\u0103 antrenez dac\u0103 sunt mezomorf?<\/strong><\/p><\/blockquote>\n<p><a href=\"http:\/\/urbeamea.ro\/albaiulia\/wp-content\/uploads\/2015\/03\/laura.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" alignleft\" src=\"http:\/\/urbeamea.ro\/albaiulia\/wp-content\/uploads\/2015\/03\/laura-225x300.jpg\" alt=\"laura\" width=\"225\" height=\"300\" \/><\/a>Mezomorful este norocosul schemei \u015fi antrenamentul s\u0103u va lua forma preferin\u0163elor sale. \u00cen general, singura problem\u0103 \u015fi singurul risc al acestui tip somatic este acela de a se considera suficient de &#8222;\u00een shape&#8221; pentru a se mai preocupa de un plan de antrenament bine pus la punct \u015fi demn de \u00eendeplinit. Lenea aceasta poate rezulta pe termen lung \u00een anumite probleme de s\u0103n\u0103tate.<\/p>\n<p>Avantajele mezomorfilor sunt faptul c\u0103\u00a0se pot antrena mai frecvent,\u00a0se pot antrena la intensitate crescut\u0103 \u015fi\u00a0nu sunt predispu\u015fi at\u00e2t de mult la accident\u0103ri.<\/p>\n<p style=\"text-align: center;\"><em>Sfaturi pentru antrenamentul mezomorfului<\/em><\/p>\n<p>Intensitatea ridicat\u0103 este un strict necesar. Va trebui s\u0103 \u00ee\u0163i sim\u0163i mu\u015fchii foarte obosi\u0163i \u00een urma antrenamentului. Dac\u0103 mai po\u0163i executa \u00eenc\u0103 dou\u0103 repet\u0103ri, atunci nu \u00ee\u0163i atingi limitele. Ar trebui s\u0103 fii aproape de epuizare cam pe fiecare set.<\/p>\n<p>Progresul \u00een dezvoltarea muscular\u0103 va fi oferit \u015fi de folosirea anumitor tehnici de antrenament. Po\u0163i arunca o privire pe principiile lui <strong>Weider<\/strong> pentru a te inspira dac\u0103 ai nevoie. Cu c\u00e2t pui mai mult stres pe mu\u015fchi, cu at\u00e2t ei se vor deveni mai puternici \u015fi vor cre\u015fte pentru a r\u0103spunde mai bine la ceea ce le oferi.<\/p>\n<p>Schimbarea exerci\u0163iilor, stilului, repet\u0103rilor \u015fi vitezei. Acest aspect cred c\u0103 este chiar cel mai important, pentru c\u0103 mu\u015fchii t\u0103i se vor adapta foarte u\u015for la efortul la care \u00eei supui. Antrenarea pe mai multe intervale de repet\u0103ri te va ajuta s\u0103 atingi \u015fi s\u0103 dezvol\u0163i toate fibrele musculare.<\/p>\n<p><a href=\"http:\/\/www.facebook.com\/delia.alexa.56\" target=\"_blank\">Legian Alexandra Delia<\/a> \u015fi <a href=\"http:\/\/www.facebook.com\/pages\/Fitness-after-40\/1427871584092092\" target=\"_blank\">Laura Maria Popescu<\/a> &#8211; personal trainer &#8211; <a href=\"http:\/\/www.facebook.com\/MercurSpa\" target=\"_blank\">Mercur spa &amp; welness<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce tip somatic sunt? Bun\u0103 \u00eentrebare a\u015fa-i? E\u015fti ectomorf dac\u0103: ai o siluet\u0103 mai sub\u0163ire; ai un metabolism rapid (depozitezi greu gr\u0103sime); dezvoltarea muscular\u0103 este \u00eenceat\u0103; ai o rezisten\u0163\u0103 la efort mare; te po\u0163i supraanatrena u\u015for; E\u015fti endomorf dac\u0103: arzi gr\u0103simile greu; \u0163i se dezvolt\u0103 u\u015for mas\u0103 muscular\u0103; ai rezistenta sc\u0103zut\u0103 la efort; ai mai &hellip;<\/p>\n","protected":false},"author":16,"featured_media":3232,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[255],"tags":[],"class_list":["post-3231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Afl\u0103 ce tip somatic e\u015fti \u015fi cum s\u0103 te antrenezi! - Revista Urbea Mea - Revista de Alba<\/title>\n<meta name=\"description\" content=\"Ce tip somatic sunt? 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