{"id":3212,"date":"2016-09-12T20:20:15","date_gmt":"2016-09-12T20:20:15","guid":{"rendered":"http:\/\/doctorexpres.ro\/?p=3212"},"modified":"2016-09-12T20:20:15","modified_gmt":"2016-09-12T20:20:15","slug":"exercitii-care-imbunatatesc-metabolismul-in-10-minute","status":"publish","type":"post","link":"http:\/\/doctorexpres.ro\/index.php\/2016\/09\/12\/exercitii-care-imbunatatesc-metabolismul-in-10-minute\/","title":{"rendered":"Exerci\u0163ii care \u00eembun\u0103t\u0103\u0163esc metabolismul \u00een 10 minute"},"content":{"rendered":"<p align=\"JUSTIFY\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\">Pentru cei care au prea pu\u0163in timp liber, dar \u015fi pentru cei ce vor <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/09\/06\/daca-maninci-banane-dupa-antrenament-te-ingrasi-la-loc\/\" target=\"_blank\">s\u0103 sl\u0103beasc\u0103 s\u0103n\u0103tos<\/a>, speciali\u015ftii au pus bazele unui <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/07\/19\/test-esti-dependent-de-exercitii-fizice\/\" target=\"_blank\">set de exerci\u0163ii de sl\u0103bit <\/a>cu o durat\u0103 de doar 10 minute. Scopul mi\u015fc\u0103rilor este de a \u00eembun\u0103t\u0103\u0163i metabolismul \u015fi de a arde cel pu\u0163in 100 de calorii la fiecare 10 minute de<a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/08\/23\/exercitiile-de-stretching-utile-la-orice-virsta\/\" target=\"_blank\"> exerci\u0163ii<\/a>. <\/span><\/span><\/span><!--more--><\/p>\n<p align=\"JUSTIFY\"><strong><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\">Exerci\u0163iul nr. 1 <\/span><\/span><\/span><\/strong><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\">(cvadriceps \u015fi fesieri). Sta\u0163i \u00een pozi\u0163ie vertical\u0103 cu m\u00eeinile pe l\u00eeng\u0103 corp, spatele drept \u015fi picioarele u\u015for dep\u0103rtate. Din aceast\u0103 pozi\u0163ie, ridica\u0163i piciorul drept de pe sol \u015fi \u00eendoi\u0163i <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/07\/14\/remedii-pentru-genunchi-umflati\/\" target=\"_blank\">genunchiul <\/a>\u00een spate, \u00eentr-un unghi de 90 de grade, pozi\u0163ion\u00eend \u00een acela\u015fi timp m\u00eeinile pe \u015folduri. \u00cendoi\u0163i u\u015for \u015fi genunchiul st\u00eeng \u015fi men\u0163ine\u0163i pozi\u0163ia timp de 1 secund\u0103. Reveni\u0163i la pozi\u0163ia ini\u0163ial\u0103 \u015fi repeta\u0163i c\u00eete 1 minut pentru fiecare picior. <\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><strong><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\">Exerci\u0163iul nr. 2 <\/span><\/span><\/span><\/strong><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\">(abdominali, pectorali, triceps). Sta\u0163i pe spate cu genunchii \u00eendoi\u0163i \u015fi t\u0103lpile pe sol, \u00een vreme ce cu ambele m\u00eeini sus\u0163ine\u0163i o minge. Arunca\u0163i mingea c\u00ee\u0163iva centimetri deasupra capului, ridica\u0163i partea superioar\u0103 a trunchiului \u015fi p\u0103stra\u0163i aceast\u0103 pozi\u0163ie p\u00een\u0103 \u00een momentul \u00een care mingea ajunge din nou \u00een m\u00eeinile dumneavoastr\u0103. Reveni\u0163i la pozi\u0163ia ini\u0163ial\u0103 \u015fi repeta\u0163i timp de 2 minute. <\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\"><strong>Exerci\u0163iul nr. 3<\/strong> <\/span><\/span><\/span><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\">(mu\u015fchii um\u0103rului, biceps, triceps). Sta\u0163i \u00een pozi\u0163ie vertical\u0103 cu spatele drept \u015fi picioarele u\u015for dep\u0103rtate, iar \u00een fiecare m\u00een\u0103 \u0163ine\u0163i c\u00eete o ganter\u0103. Din aceast\u0103 pozi\u0163ie, \u00eendoi\u0163i genunchii \u00eentr-un unghi de 90 de grade \u015fi, r\u0103sucind truchiul \u00eenspre partea st\u00eeng\u0103, \u00eentinde\u0163i pumnul drept c\u0103tre laba piciorului st\u00eeng. Reveni\u0163i brusc la pozi\u0163ia ini\u0163ial\u0103 \u015fi repeta\u0163i aceast\u0103 mi\u015fcare \u015fi pentru partea dreapt\u0103. P\u0103str\u00eend o mi\u015fcare continu\u0103, repeta\u0163i de c\u00eete 10 ori pentru fiecare parte. <\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\"><strong>Exerci\u0163iul nr. 4.<\/strong> <\/span><\/span><\/span><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\">Sta\u0163i \u00een pozi\u0163ie vertical\u0103 cu genunchii \u00eendoi\u0163i \u00eentr-un unghi de 90 de grade \u015fi m\u00eeinile pe l\u00eeng\u0103 corp. Din aceast\u0103 pozi\u0163ie, aduc\u00eend pumnii la nivelul pieptului, executa\u0163i un salt \u00een \u00een\u0103l\u0163ime c\u00eet de sus pute\u0163i, apoi ateriza\u0163i cu genunchii u\u015for \u00eendoi\u0163i. Reveni\u0163i la pozi\u0163ia ini\u0163ial\u0103 \u015fi repeta\u0163i timp de 30 de secunde, face\u0163i pauz\u0103, apoi repeta\u0163i. <\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\"><strong>Exerci\u0163iul nr. 5<\/strong> (laterali, abdominali).<\/span><\/span><\/span><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\"> Sta\u0163i pe spate cu genunchii u\u015for \u00eendoi\u0163i \u015fi t\u0103lpile pe sol, iar m\u00eeinile pozi\u0163iona\u0163i-le deauspra cefei \u0163in\u00eend coatele \u00eendoite \u00een exterior. Ridica\u0163i partea superioar\u0103 a trunchiului \u015fi simultan \u015fi picioarele de pe sol, \u00eentinz\u00eendu-le \u00een fa\u0163\u0103. Din aceast\u0103 pozi\u0163ie, apleca\u0163i um\u0103rul st\u00eeng \u015fi ridica\u0163i genunchiul drept \u00eenspre piept p\u00een\u0103 \u00een momenul \u00een care acestea se intersecteaz\u0103. Reveni\u0163i la pozi\u0163ia ini\u0163ial\u0103 \u015fi repeta\u0163i aceast\u0103 mi\u015fcare timp de 2 minute, altern\u00eend p\u0103r\u0163ile.<\/span><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"ro-RO\">Articolul integral \u00een <a href=\"http:\/\/www.i-medic.ro\/exercitii\/10-minute-de-exercitii-pentru-imbunatatirea-metabolismului\" target=\"_blank\">i-medic.ro <\/a><\/span><\/span><\/span><\/p>\n<p lang=\"ro-RO\" align=\"JUSTIFY\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">\u00a0<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pentru cei care au prea pu\u0163in timp liber, dar \u015fi pentru cei ce vor s\u0103 sl\u0103beasc\u0103 s\u0103n\u0103tos, speciali\u015ftii au pus<\/p>\n","protected":false},"author":4,"featured_media":3213,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[107],"tags":[3229,3230,3231],"class_list":["post-3212","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","tag-exercitii-abdomen","tag-exercitii-metabolism","tag-exercitii-simple-slabit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - 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