{"id":6428,"date":"2023-07-11T05:27:09","date_gmt":"2023-07-11T03:27:09","guid":{"rendered":"https:\/\/minuneanaturii.ro\/blog\/?p=6428"},"modified":"2024-07-12T16:34:31","modified_gmt":"2024-07-12T14:34:31","slug":"nu-este-suficient-doar-sa-facem-miscare-legitatea-375","status":"publish","type":"post","link":"https:\/\/minuneanaturii.ro\/blog\/nu-este-suficient-doar-sa-facem-miscare-legitatea-375","title":{"rendered":"Nu este suficient doar \u201es\u0103 facem mi\u0219care\u201d! Ce sport ai nevoie? (Legitatea #375)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Continut articol<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/nu-este-suficient-doar-sa-facem-miscare-legitatea-375\/#Ce_sport_ai_nevoie_sa_practici_pentru_o_sanatate_optima\" >Ce sport ai nevoie s\u0103 practici pentru o s\u0103n\u0103tate optim\u0103?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/nu-este-suficient-doar-sa-facem-miscare-legitatea-375\/#Exista_o_combinatie_de_patru_tipuri_de_exercitii_care_iti_va_mentine_corpul_echilibrat_si_puternic\" >Exist\u0103 o combina\u021bie de patru tipuri de exerci\u021bii care \u00ee\u021bi va men\u021bine corpul echilibrat \u015fi puternic:\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/nu-este-suficient-doar-sa-facem-miscare-legitatea-375\/#1_Exercitii_cardio_rezistenta\" >1. Exerci\u021bii cardio + rezisten\u0163\u0103:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/nu-este-suficient-doar-sa-facem-miscare-legitatea-375\/#2_Exercitii_de_Forta\" >2. Exerci\u021bii de For\u021b\u0103:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/nu-este-suficient-doar-sa-facem-miscare-legitatea-375\/#3_Exercitii_de_Flexibilitate\" >3. Exerci\u021bii de Flexibilitate:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/nu-este-suficient-doar-sa-facem-miscare-legitatea-375\/#4_Exercitii_de_Echilibru\" >4. Exerci\u021bii de Echilibru:<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Ce_sport_ai_nevoie_sa_practici_pentru_o_sanatate_optima\"><\/span><strong><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Ce sport ai nevoie s\u0103 practici pentru o s\u0103n\u0103tate optim\u0103?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Din p\u0103cate nu este un singur sport, iar pentru oamenii care practic\u0103 o singur\u0103 activitate fizic\u0103 care nu trece prin toat\u0103 cele 4 tipuri de exerci\u021bii esen\u021biale, s-ar putea s\u0103 nu fie suficient.<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Desigur, dec\u00e2t s\u0103 fii <a href=\"https:\/\/minuneanaturii.ro\/blog\/cea-mai-buna-veste-pentru-sedentari-soleus-pushup-legitatea-273\"><strong>sedentar<\/strong><\/a>, mai bine faci orice activitate fizic\u0103! \u2026dar dac\u0103 vrei s\u0103 ai cu adev\u0103rat beneficii maxime \u021bine cont de principiile de mai jos.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exista_o_combinatie_de_patru_tipuri_de_exercitii_care_iti_va_mentine_corpul_echilibrat_si_puternic\"><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Exist\u0103 o combina\u021bie de patru tipuri de exerci\u021bii care \u00ee\u021bi va men\u021bine corpul echilibrat \u015fi puternic:\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h2><span class=\"ez-toc-section\" id=\"1_Exercitii_cardio_rezistenta\"><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>1. Exerci\u021bii cardio + rezisten\u0163\u0103: <\/b><\/span><b><\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b><\/b><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Adic\u0103 activit\u0103\u021bi de tip aerob, care pun mu\u0219chii \u0219i limfa \u00een mi\u0219c\u0103ri repetate, mai alerte \u0219i care dureaz\u0103 o perioad\u0103 de timp. Acestea sporesc capacitatea corpului de a procesa oxigen, stimuleaz\u0103 circula\u021bia \u0219i cresc metabolismul. Aici intr\u0103 activit\u0103\u021bi precum: mersul pe jos, drume\u021bia, alergarea, \u00eenotul \u0219i mersul pe biciclet\u0103. Iar beneficiile acestui tip de exerci\u021bii sunt printre cele mai importante deoarece \u00eembun\u0103t\u0103\u021besc s\u0103n\u0103tatea sistemului cardiovascular. Aceste exerci\u021bii fizice antreneaz\u0103 \u0219i men\u021bin corpul \u00een form\u0103 pentru o perioad\u0103 lung\u0103 de timp.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Exercitii_de_Forta\"><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>2. Exerci\u021bii de For\u021b\u0103<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">: <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Sau altfel spus, ridicarea greut\u0103\u021bilor \u00een mod repetat pentru a antrena o anumit\u0103 grup\u0103 muscular\u0103, numite \u0219i exerci\u021bii anaerobe deoarece presupun un efort mare de scurt\u0103 durat\u0103 care dep\u0103\u0219e\u0219te capacitatea corpului de furniza oxigen mu\u0219chiului. <\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Corpul folose\u0219te \u00een aceste situa\u021bii explozii de energie pe c\u0103i metabolice care nu necesit\u0103 prezen\u021ba oxigenului. \u00cen acest scop, el recurge la descompunerea glicogenului, zah\u0103rul stocat \u00een mu\u015fchi, ficat \u015fi s\u00e2nge. Acest tip de activitate are beneficii majore pentru s\u0103n\u0103tate mai ales dac\u0103 este combinat\u0103 cu primul grup de activit\u0103\u021bi cardio. Totu\u0219i \u0219i separat prezint\u0103 beneficii deoarece ajunge s\u0103 sculpteze corpul \u0219i s\u0103 \u00eei confere un aspect s\u0103n\u0103tos<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\">(\u0219i<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> frumos). \u00cen plus<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-bdquo\">\u201eprelunge\u0219te<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> efortul\u201d \u0219i dup\u0103 ce antrenamentul este \u00eencheiat. <\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Mai apoi men\u021binerea masei musculare este esen\u021bial\u0103 pentru o s\u0103n\u0103tate optim\u0103 pe termen lung. Practic acest tip de activitate fizic\u0103 construie\u0219te \u0219i \u00eentre\u021bine masa muscular\u0103 ceea ce ajunge s\u0103 fie esen\u021bial dup\u0103 v\u00e2rsta de 50 de ani. Deci acest tip de activitate fizic\u0103 nu ar trebui s\u0103 fie doar apanajul tinerilor, ci mai ales a celor pu\u021bini mai \u00een etate. <\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Dar esen\u021bial este ca mi\u0219c\u0103rile s\u0103 se fac\u0103 corect, progresiv \u0219i nu cu greut\u0103\u021bi excesive care s\u0103 distrug\u0103 articula\u021biile.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Exercitii_de_Flexibilitate\"><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>3. Exerci\u021bii de Flexibilitate<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">: <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Sau mi\u0219c\u0103ri de tip stretching care mobilizeaz\u0103 corpul \u0219i <a href=\"https:\/\/www.minuneanaturii.ro\/articulatii-oase-muschi\"><strong>articula\u021biile<\/strong><\/a>. Aceste tipuri de exerci\u021bii, de\u0219i nu cresc neap\u0103rat pulsul \u0219i nu par \u00een sine un efort fizic, sunt esen\u021biale pentru o s\u0103n\u0103tate optim\u0103 prin simplul fapt c\u0103 \u00eentinderile ne men\u0163in supli \u0219i flexibili. Mobilitatea articular\u0103 se traduce prin articula\u021bii mai s\u0103n\u0103toase \u0219i prin abilitatea de ne sim\u021bi mereu tineri.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Exercitii_de_Echilibru\"><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>4. Exerci\u021bii de Echilibru<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">: <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Activit\u0103\u021bi de men\u021binerea echilibrului sau echilibristic\u0103 sunt de asemenea foarte importante deoarece nu lucreaz\u0103 doar mu\u0219chii, ci \u0219i creierul. Iar practicarea cu regularitate a acestor exerci\u021bii, de fapt se va traduce prin faptul c\u0103 ri\u0219ti s\u0103 ai mai pu\u021bine c\u0103deri<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\">(la<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> propriu) la b\u0103tr\u00e2ne\u021be \u0219i astfel un risc mai mic de fracturi grave.\u00a0<\/span><\/p>\n<p><strong><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">\u0218i totu\u0219i ce sport s\u0103 practic\u0103m?<\/span><\/strong><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Exist\u0103 multe sporturi care bifeaz\u0103 toate sau multe dintre 4 principii, cum ar fi: <strong>artele mar\u021biale, dansul, baletul, gimnastica<\/strong> \u0219i chiar majoritatea sporturilor de echip\u0103 at\u00e2t timp c\u00e2t antrenorul face antrenamentele mai complexe, incluz\u00e2nd activit\u0103\u021bi de stretching \u0219i echilibru<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\">(unde<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> nu este implicit).<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Dar exist\u0103 \u0219i unele sporturi care sunt prea<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-bdquo\">\u201erestrictive\u201d<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> \u0219i ar fi bine s\u0103 mai ad\u0103ug\u0103m ceva la ele sau s\u0103 le combin\u0103m. Iar aici intr\u0103 mersul pe jos, mersul doar la sala de for\u021b\u0103, jogging-ul.<\/span><\/p>\n<p><strong><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Tu ce sport faci? Bifeaz\u0103 toate cele 4 principii? Sim\u021bi c\u0103 exerci\u021biile pe care le faci \u00ee\u021bi fortific\u0103 organismul?<\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><i>Bucuro\u0219i s\u0103 te \u0219tim s\u0103n\u0103tos,<\/i><\/span><\/p>\n<p><span class=\"ace-all-bold-hthree\"><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b><i>Farm. Anca \u0219i Adrian Ienin<\/i><\/b><\/span><\/span><\/p>\n<hr \/>\n<p>Surse:<\/p>\n<p>&#8211; https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/four-types-exercise-can-improve-your-health-and-physical<br \/>\n&#8211; https:\/\/www.bbc.co.uk\/bitesize\/guides\/z8j87hv\/revision\/2<br \/>\n&#8211; https:\/\/pubmed.ncbi.nlm.nih.gov\/8784761\/<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce sport ai nevoie s\u0103 practici pentru o s\u0103n\u0103tate optim\u0103? Din p\u0103cate nu este un singur sport, iar pentru oamenii care practic\u0103 o singur\u0103 activitate fizic\u0103 care nu trece prin toat\u0103 cele 4 tipuri de exerci\u021bii esen\u021biale, s-ar putea s\u0103 nu fie suficient. Desigur, dec\u00e2t s\u0103 fii sedentar, mai bine faci orice activitate fizic\u0103! \u2026dar &#8230;<\/p>\n","protected":false},"author":101011,"featured_media":6425,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2341,11,414,5],"tags":[],"class_list":["post-6428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-legitati","category-recomandari","category-sanatate","category-sfaturi-utile-tips-and-tricks"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nu este suficient doar \u201es\u0103 facem mi\u0219care\u201d! Ce sport ai nevoie? 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