Nu este nevoie de echipament:<\/strong> Po\u021bi face flot\u0103ri oriunde \u0219i oric\u00e2nd, adaug\u0103 Sims - tot ce ai nevoie este greutatea corpului .<\/li>\n<\/ul>\n\n\n\nCe fac push-up-urile la corp?<\/h2>\n\n\n\n
C\u00e2nd vine vorba de flot\u0103ri, un lucru este sigur: partea superioar\u0103 a corpului t\u0103u va sim\u021bi arsura. Flexiunile de toate tipurile implic\u0103 pieptul, spatele, umerii \u0219i bra\u021bele \u0219i pute\u021bi \u00eencerca diferite variante ale exerci\u021biului pentru a viza \u00een continuare anumi\u021bi mu\u0219chi. De exemplu, efectuarea unei flot\u0103ri standard cu m\u00e2inile sub umeri va pune accentul pe piept, \u00een timp ce o flot\u0103ri \u00eenguste, cu m\u00e2inile mai aproape de p\u0103r\u021bile laterale, va viza tricepsul . \u0218i indiferent de varia\u021bia ta, men\u021binerea corpului \u00een form\u0103 de plan\u0219\u0103 pe tot parcursul mi\u0219c\u0103rii \u00ee\u021bi for\u021beaz\u0103 nucleul s\u0103 r\u0103m\u00e2n\u0103 angajat p\u00e2n\u0103 c\u00e2nd \u00ee\u021bi termini repet\u0103rile.<\/p>\n\n\n\n
De asemenea, flot\u0103rile \u00ee\u021bi pot pune inima \u00een mi\u0219care, potrivit lui Sims. Folosirea tuturor acestor mu\u0219chi majori \u00een acela\u0219i timp for\u021beaz\u0103 inima s\u0103 lucreze din greu pentru a livra s\u00e2nge c\u0103tre aceste \u021besuturi. \u0218i, \u00een timp, acest stres s\u0103n\u0103tos asupra inimii poate promova s\u0103n\u0103tatea cardiovascular\u0103.<\/p>\n\n\n\n
Cu toate acestea, practicarea unei forme bune este crucial\u0103 pentru a ob\u021bine cele mai bune rezultate din flot\u0103ri, spune Stonehouse. Indiferent dac\u0103 efectua\u021bi flot\u0103rile pe genunchi sau pe v\u00e2rfuri, ar trebui s\u0103 finaliza\u021bi \u00eentreaga mi\u0219care (care coboar\u0103 p\u00e2n\u0103 la o \u00eendoire de 90 de grade a coatelor \u0219i apoi se \u00eempinge \u00eenapoi \u00een sus) cu spatele lung \u0219i drept pentru a evita s\u0103 v\u0103 supune\u021bi inutil articula\u021biilor .<\/p>\n\n\n\n
C\u00e2te flot\u0103ri ar trebui s\u0103 faci pe zi?<\/h2>\n\n\n\n
Nivelul de fitness \u0219i capacitatea fiec\u0103ruia variaz\u0103, iar num\u0103rul de flot\u0103ri pe care ar trebui s\u0103 le face\u021bi pe zi variaz\u0103, de asemenea, de la o persoan\u0103 la alta, spune Sims. Pentru \u00eenceput, ea recomand\u0103 s\u0103 \u00eencorporezi flot\u0103rile \u00een antrenamentul t\u0103u de trei sau patru ori pe s\u0103pt\u0103m\u00e2n\u0103 pentru a da timp corpului t\u0103u s\u0103 se recupereze \u00eentre sesiunile de transpira\u021bie. Dac\u0103 sunte\u021bi nou \u00een fitness sau \u00een flot\u0103ri, ea recomand\u0103 s\u0103 \u00eencepe\u021bi cu cinci p\u00e2n\u0103 la 10 repet\u0103ri pe antrenament \u0219i s\u0103 cre\u0219te\u021bi de acolo. Dac\u0103 \u021bi se pare fezabil, Stonehouse sugereaz\u0103 s\u0103 faci dou\u0103 sau trei seturi de c\u00e2te 10 flot\u0103ri fiecare, cu o scurt\u0103 pauz\u0103 \u00eentre seturi. odat\u0103 ce aceast\u0103 cantitate se simte confortabil\u0103, po\u021bi cre\u0219te \u00eencet num\u0103rul de repet\u0103ri p\u00e2n\u0103 la un num\u0103r \u00een care te sim\u021bi provocat, dar nu ca \u0219i cum \u021bi-ai dep\u0103\u0219i limita fizic\u0103.<\/p>\n\n\n\n
\u0218i nu v\u0103 fie team\u0103 s\u0103 folosi\u021bi modific\u0103ri dac\u0103 ave\u021bi nevoie de ele, adaug\u0103 Stonehouse. Sims recomand\u0103 s\u0103 cobor\u00e2\u021bi genunchii p\u00e2n\u0103 la podea sau s\u0103 face\u021bi flot\u0103ri \u00eempotriva unui perete \u00een loc de podea.<\/p>\n\n\n\n
Cum s\u0103 v\u0103 da\u021bi seama dac\u0103 v\u0103 suprasolicita\u021bi<\/h2>\n\n\n\n
Nu uita\u021bi - flot\u0103rile nu \u00eenseamn\u0103 \u00eentotdeauna s\u0103 depune\u021bi un efort maxim, avertizeaz\u0103 Stonehouse. \"Doar pentru c\u0103 pute\u021bi face un anumit num\u0103r de flot\u0103ri \u00eentr-o zi nu \u00eenseamn\u0103 \u00eentotdeauna c\u0103 ar trebui s\u0103 o face\u021bi\", spune el pentru Neshido. Este important ca organismul t\u0103u s\u0103 se recupereze dup\u0103 exerci\u021bii pentru a te asigura c\u0103 mu\u0219chii t\u0103i r\u0103m\u00e2n s\u0103n\u0103to\u0219i \u0219i puternici. Prin urmare, el recomand\u0103 s\u0103 acorda\u021bi prioritate acestui echilibru \u00een loc s\u0103 \u00eencerca\u021bi s\u0103 face\u021bi c\u00e2t mai multe flot\u0103ri.<\/p>\n\n\n\n
Un semn sigur c\u0103 exagerezi? Durerea, spune el. \u00cen timp ce unele dureri dup\u0103 exerci\u021bii fizice sunt normale, a sim\u021bi durere \u00een timpul sau dup\u0103 o sesiune de flot\u0103ri este un semn c\u0103 v\u0103 suprasolicita\u021bi sau v\u0103 r\u0103ni\u021bi articula\u021biile sau mu\u0219chii, spune el. Dac\u0103 acesta este cazul, \u00eenceta\u021bi s\u0103 mai face\u021bi flot\u0103ri \u0219i consulta\u021bi-v\u0103 medicul pentru a evita alte leziuni.<\/p>\n\n\n\n
Munca p\u00e2n\u0103 la epuizare este un alt semnal c\u0103 faci prea multe repet\u0103ri, adaug\u0103 Sims. \u00cen timp ce unele<\/em> efort pentru a v\u0103 finaliza seturile, senza\u021bia c\u0103 trebuie s\u0103 v\u0103 pr\u0103bu\u0219i\u021bi dup\u0103 aceea ar putea indica faptul c\u0103 exagera\u021bi. \u00cen schimb, ea recomand\u0103 s\u0103 v\u0103 asculta\u021bi corpul - face\u021bi suficiente flot\u0103ri pentru a sim\u021bi c\u0103 v\u0103 provoca\u021bi, nu c\u0103 v\u0103 epuiza\u021bi.<\/p>\n\n\n\nConcluzie<\/h2>\n\n\n\n
Push-up-urile sunt un exerci\u021biu bun pentru un motiv: ele construiesc partea superioar\u0103 a corpului \u0219i for\u021ba de baz\u0103 , \u00eembun\u0103t\u0103\u021besc rezisten\u021ba \u0219i stabilitatea \u0219i sunt o mi\u0219care versatil\u0103 pentru a lucra \u00een rutinele de antrenament de for\u021b\u0103 de toate tipurile. Dac\u0103 sunte\u021bi nou \u00een acest exerci\u021biu, \u00eencepe\u021bi \u00een jur de trei sau patru ori pe s\u0103pt\u0103m\u00e2n\u0103, cu p\u00e2n\u0103 la trei seturi de 10 repet\u0103ri pe antrenament. Folosi\u021bi orice modific\u0103ri care fac mi\u0219carea mai confortabil\u0103 pentru corpul dumneavoastr\u0103. Dac\u0103 dori\u021bi mai mult, alege\u021bi mai multe repet\u0103ri \u00een care sim\u021bi\u021bi c\u0103 face\u021bi efort, dar nu v\u0103 epuizeaz\u0103 complet. \u0219i dac\u0103 sim\u021bi\u021bi disconfort sau durere dincolo de durerile obi\u0219nuite de dup\u0103 antrenament, opri\u021bi flot\u0103rile pentru a da timp corpului dumneavoastr\u0103 s\u0103 se recupereze.<\/p>\n\n\n\n
<\/p>","protected":false},"excerpt":{"rendered":"
Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter […]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"\n
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Care sunt mai exact beneficiile de a face flot\u0103ri? Cite\u0219te aici!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/neshio.de\/ro\/cat-de-multe-straturi\/","og_locale":"ro_RO","og_type":"article","og_title":"Wie viele Liegest\u00fctze sollten Sie pro Tag machen?","og_description":"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? Was genau bringt es Liegest\u00fctze zu machen? 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