{"id":102272,"date":"2023-09-05T11:47:40","date_gmt":"2023-09-05T08:47:40","guid":{"rendered":"https:\/\/realitatearutiera.ro\/?p=102272"},"modified":"2023-09-05T11:47:44","modified_gmt":"2023-09-05T08:47:44","slug":"pentru-a-slabi-pe-langa-o-alimentatie-sanatoasa-mersul-pe-jos-va-fi-esential","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=102272","title":{"rendered":"Pentru a sl\u0103bi, pe l\u00e2ng\u0103 o alimenta\u021bie s\u0103n\u0103toas\u0103, mersul pe jos va fi esen\u021bial"},"content":{"rendered":"\n

Dac\u0103 vrei s\u0103 sl\u0103be\u0219ti<\/a> \u00een timp record \u0219i cu cel mai mic efort, aceast\u0103 rutin\u0103 de mers pe jos este cea potrivit\u0103 pentru tine.\"Pentru<\/p>\n\n\n\n

Pentru a sl\u0103bi, pe l\u00e2ng\u0103 o alimenta\u021bie s\u0103n\u0103toas\u0103, exerci\u021biul fizic va fi esen\u021bial. Foto: Click.<\/p>\n\n\n\n

Pentru a sl\u0103bi, pe l\u00e2ng\u0103 o alimenta\u021bie s\u0103n\u0103toas\u0103, exerci\u021biul fizic va fi esen\u021bial. Iar dac\u0103 vrei s\u0103 economise\u0219ti bani pl\u0103tind un abonament la sal\u0103, \u00ee\u021bi suger\u0103m s\u0103 pui \u00een practic\u0103 o rutin\u0103 infailibil\u0103, \u00een care trebuie doar s\u0103 mergi pe jos. Astfel, \u00een 6 s\u0103pt\u0103m\u00e2ni, vei observa schimb\u0103ri r\u0103sun\u0103toare \u00een fizicul t\u0103u.<\/p>\n\n\n\n

S\u0103pt\u0103m\u00e2na 1 – Cum s\u0103 sl\u0103be\u0219ti merg\u00e2nd<\/h2>\n\n\n\n

\u00cencepe\u021bi plimbarea \u00eentr-un ritm confortabil timp de 20 de minute. \u00cen aceast\u0103 s\u0103pt\u0103m\u00e2n\u0103 vei face \u0219i niste stretching pentru picioare \u0219i vei aloca o zi de tonifiere u\u0219oar\u0103 pentru a lucra \u00eentreg corpul.<\/p>\n\n\n\n

ADVERTISING<\/p>\n\n\n\n

Ziua 1:<\/strong> Merge\u021bi 20 de minute,<\/p>\n\n\n\n

Ziua 2: <\/strong>\u00centinde\u021bi mu\u0219chii ischiochimbilor, cvadriceps \u0219i gambe,<\/p>\n\n\n\n

Ziua 3:<\/strong> Merge\u021bi 20 de minute,<\/p>\n\n\n\n

Ziua 4:<\/strong> \u00centinde-te din nou,<\/p>\n\n\n\n

Ziua 5:<\/strong> Merge\u021bi 20 de minute,<\/p>\n\n\n\n

Ziua 6: <\/strong>Efectua\u021bi mi\u0219c\u0103ri de tonifiere (abdomene, genuflexiuni, coloanei vertebrale, flot\u0103ri)<\/p>\n\n\n\n

Ziua 7:<\/strong> \u00centinde-te din nou.<\/p>\n\n\n\n

S\u0103pt\u0103m\u00e2na 2 – Arderea gr\u0103similor<\/h2>\n\n\n\n

\u00cen aceast\u0103 s\u0103pt\u0103m\u00e2n\u0103 este vorba despre arderea gr\u0103similor, a\u0219a c\u0103 \u00ee\u021bi vei cre\u0219te ritmul de mers \u0219i vei face, de asemenea, c\u00e2teva mi\u0219c\u0103ri de for\u021b\u0103.<\/p>\n\n\n\n

Ziua 1:<\/strong> mers pe jos 25 de minute,<\/p>\n\n\n\n

Ziua 2:<\/strong> Merge\u021bi 25 de minute,<\/p>\n\n\n\n

Ziua 3:<\/strong> \u00centinde\u021bi ischiochimbiolarele, cvadriceps \u0219i mu\u0219chii gambei,<\/p>\n\n\n\n

Ziua 4: <\/strong>Merge\u021bi 25 de minute,<\/p>\n\n\n\n

Ziua 5: <\/strong>Merge\u021bi 25 de minute,<\/p>\n\n\n\n

Ziua 6:<\/strong> Efectua\u021bi mi\u0219c\u0103ri de tonifiere (abdomene, genuflexiuni, coloanei vertebrale, flot\u0103ri),<\/p>\n\n\n\n

Ziua 7: <\/strong>Odihn\u0103.<\/p>\n\n\n\n

S\u0103pt\u0103m\u00e2na 3 \u0219i antrenamente de tonifiere a bra\u021belor<\/h2>\n\n\n\n

S\u0103pt\u0103m\u00e2na aceasta vom face antrenamente la intervale concentrate pe bra\u021be.<\/p>\n\n\n\n

Ziua 1: <\/strong>Merge\u021bi 30 de minute la o vitez\u0103 solicitant\u0103,<\/p>\n\n\n\n

Ziua 2: <\/strong>Exerci\u021bii de tonifiere a bra\u021belor (extensie triceps, canotaj, curl biceps),<\/p>\n\n\n\n

Ziua 3: <\/strong>Tonifica\u021bi bra\u021bele \u0219i face\u021bi acelea\u0219i exerci\u021bii,<\/p>\n\n\n\n

Ziua 4: <\/strong>Merge\u021bi 30 de minute,<\/p>\n\n\n\n

Ziua 5:<\/strong> Tonifica\u021bi bra\u021bele,<\/p>\n\n\n\n

Ziua 6: <\/strong>Merge\u021bi 30 de minute,<\/p>\n\n\n\n

Ziua 7:<\/strong> Refacere \u0219i odihn\u0103.<\/p>\n\n\n\n

S\u0103pt\u0103m\u00e2na 4 \u0219i tonifierea feselor<\/h2>\n\n\n\n

S\u0103pt\u0103m\u00e2na pentru \u00eent\u0103rirea picioarelor \u0219i tonifierea feselor.<\/p>\n\n\n\n

Ziua 1: <\/strong>Merge\u021bi 35 de minute \u00eentr-un ritm rapid \u0219i constant,<\/p>\n\n\n\n

Ziua 2:<\/strong> \u00cent\u0103ri\u021bi-v\u0103 fesierii f\u0103c\u00e2nd exerci\u021bii precum genuflexiuni, fandare, pun\u021bi pentru partea inferioar\u0103 a spatelui \u0219i fandare,<\/p>\n\n\n\n

Ziua 3: <\/strong>Merge\u021bi 35 de minute,<\/p>\n\n\n\n

Ziua 4:<\/strong> Merge\u021bi 35 de minute,<\/p>\n\n\n\n

Ziua 5<\/strong>: \u00cent\u0103ri\u021bi fesierii,<\/p>\n\n\n\n

Ziua 6: <\/strong>Merge\u021bi 30 de minute,<\/p>\n\n\n\n

Ziua 7: <\/strong>Recuperare \u0219i odihn\u0103.<\/p>\n\n\n\n

S\u0103pt\u0103m\u00e2na 5 \u0219i cum s\u0103 scapi de col\u0103ceii de pe burt\u0103<\/h2>\n\n\n\n

S\u0103pt\u0103m\u00e2na 5 se concentreaz\u0103 pe sl\u0103birea burticii.<\/p>\n\n\n\n

Ziua 1: <\/strong>Merge\u021bi 40 de minute \u00eentr-un ritm alert. Pentru a face acest lucru, trage\u021bi buricul spre coloana vertebral\u0103 \u0219i pute\u021bi chiar s\u0103 v\u0103 mi\u0219ca\u021bi bra\u021bele \u00een cruce pentru a v\u0103 \u00eentoarce trunchiul,<\/p>\n\n\n\n

Ziua 2: <\/strong>Tonifica\u021bi nucleul cu exerci\u021bii precum sc\u00e2ndura lateral\u0103, ridicarea picioarelor, biciclet\u0103, curl,<\/p>\n\n\n\n

Ziua 3:<\/strong> Merge\u021bi 40 de minute,<\/p>\n\n\n\n

Ziua 4:<\/strong> Merge\u021bi 40 de minute,<\/p>\n\n\n\n

Ziua 5: <\/strong>Tonifierea bur\u021bii,<\/p>\n\n\n\n

Ziua 6:<\/strong> Merge\u021bi 40 de minute,<\/p>\n\n\n\n

Ziua 7<\/strong>: Recuperare \u0219i odihn\u0103.<\/p>\n\n\n\n

S\u0103pt\u0103m\u00e2na 6 \u0219i lucrarea tuturor mu\u0219chilor<\/h2>\n\n\n\n

Ultima s\u0103pt\u0103m\u00e2n\u0103 se concentreaz\u0103 pe toate lucrurile legate de putere. Vrei s\u0103 mergi c\u00e2t de repede po\u021bi cu c\u00e2t mai mult pomparea bra\u021belor. Concentreaz\u0103-te pe a lucra to\u021bi mu\u0219chii corpului.<\/p>\n\n\n\n

Ziua 1:<\/strong> Merge\u021bi 45 de minute \u00eentr-un ritm rapid,<\/p>\n\n\n\n

Ziua 2: <\/strong>Merge\u021bi 45 de minute,<\/p>\n\n\n\n

Ziua 3: <\/strong>Tonifica\u021bi-v\u0103 f\u0103c\u00e2nd genuflexiuni, plank, curl largi pentru bicep\u0219i, extensie deasupra capului tricepsului, biciclet\u0103,<\/p>\n\n\n\n

Ziua 4:<\/strong> Merge\u021bi 45 de minute,<\/p>\n\n\n\n

Ziua 5: <\/strong>Tonifia\u021bi-v\u0103,<\/p>\n\n\n\n

Ziua 6:<\/strong> Merge\u021bi 45 de minute,<\/p>\n\n\n\n

Ziua 7:<\/strong> Recuperare \u0219i odihn\u0103.<\/p>\n\n\n\n

Este at\u00e2t de u\u0219or \u0219i f\u0103r\u0103 a depune prea mult efort, po\u021bi\u00a0sl\u0103bi\u00a0<\/a>\u00een timp ce mergi.<\/p>\n\n\n\n

Sursa:click<\/p>\n","protected":false},"excerpt":{"rendered":"

Dac\u0103 vrei s\u0103 sl\u0103be\u0219ti \u00een timp record \u0219i cu cel mai mic efort, aceast\u0103 rutin\u0103 de mers pe jos este cea potrivit\u0103<\/p>\n","protected":false},"author":1,"featured_media":102273,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-102272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/realitatearutiera.ro\/wp-content\/uploads\/2023\/09\/mers-pe-jos-1.webp","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-qBy","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/102272","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=102272"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/102272\/revisions"}],"predecessor-version":[{"id":102274,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/102272\/revisions\/102274"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/102273"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=102272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=102272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=102272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}