{"id":10774,"date":"2019-11-11T07:55:02","date_gmt":"2019-11-11T05:55:02","guid":{"rendered":"https:\/\/nomen.es\/?p=10774"},"modified":"2019-11-08T13:01:50","modified_gmt":"2019-11-08T11:01:50","slug":"rutines-dentrenament-principiants","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/rutines-dentrenament-principiants\/","title":{"rendered":"4 rutines d\u2019entrenament per a principiants"},"content":{"rendered":"

Decidir-se a fer esport sol ser una mica dif\u00edcil. Adquirir el comprom\u00eds d’entrenar amb regularitat (sigui per salut o per voler veure\u2019t millor) \u00e9s un repte en si mateix. Si, a m\u00e9s, et falta temps (o diners), sembla que llan\u00e7ar-se amb unes bones rutines d’entrenament es fa costa amunt. No deixis que el des\u00e0nim et guanyi! A poc a poc, i comen\u00e7ant a casa<\/strong>, pots anar creant l’h\u00e0bit de fer exercici amb certa regularitat fins que et sentis capa\u00e7 de llan\u00e7ar-te al carrer o d’anar a un gimn\u00e0s a donar-ho tot.<\/p>\n

Rutines d\u2019entrenament perfectes per comen\u00e7ar des de zero<\/h2>\n

Posa’t el xandall, mou la taula del menjador (per a fer lloc), col\u00b7loca l’estoreta a terra i posa’t mans a l’obra amb els fant\u00e0stics exercicis que et proposem per comen\u00e7ar a fer una rutina d’entrenament senzilla i r\u00e0pida<\/strong>!<\/p>\n

La seg\u00fcent rutina no requereix material<\/strong>: far\u00e0s servir el teu propi pes per fer els exercicis. Comen\u00e7a fent-la un parell de vegades a la setmana i, progressivament, ves sumant dies a mesura que et sentis b\u00e9. Som-hi!<\/p>\n

No t\u2019oblidis d\u2019escalfar<\/h3>\n

Preparar el teu cos per a l’activitat f\u00edsica \u00e9s de vital import\u00e0ncia perqu\u00e8 l’entrenament posterior sigui \u00f2ptim. A poc a poc, els teus m\u00fasculs i articulacions es posaran en marxa i les teves pulsacions comen\u00e7aran a augmentar. Aquesta fase, que ha de durar entre cinc i deu minuts, \u00e9s molt important per evitar lesions<\/strong>. No te la saltis!<\/p>\n

A casa pots escalfar mitjan\u00e7ant exercicis suaus, com c\u00f3rrer sense moure de lloc o realitzar alguns estiraments din\u00e0mics.<\/p>\n

Gambades<\/h3>\n

Per realitzar correctament les gambades, t’has de col\u00b7locar amb els peus junts i fer un pas cap endavant doblant les dues cames fins que el genoll de la cama que has deixat endarrere gaireb\u00e9 toqui a terra. En aquest moment, els dos genolls formaran angles d’uns 90 graus. Torna a la posici\u00f3 original.<\/p>\n

Comen\u00e7a realitzant tres s\u00e8ries de deu repeticions amb cada cama.<\/p>\n

Flexions<\/h3>\n

Per comen\u00e7ar amb les flexions, et recomanem intentar fer tres s\u00e8ries de set repeticions. Si s\u00f3n moltes, intenta comen\u00e7ar amb cinc i anar augmentant amb el pas dels dies.<\/p>\n

Boca avall i mantenint l’esquena recta, baixa el cos doblegant els bra\u00e7os i torna a la posici\u00f3 inicial tornant a estendre’ls. La idea \u00e9s que sostinguis el teu pes nom\u00e9s amb la punta dels peus i els palmells de les teves mans (sense tocar amb el cos a terra), per\u00f2 si et resulta molt complicat, pots donar suport amb els genolls. Aix\u00ed et resultaran molt m\u00e9s f\u00e0cils quan comencis a entrenar.<\/p>\n

Pont de glutis<\/h3>\n

Estira’t de panxa enlaire, amb els bra\u00e7os als costats del cos. Doblega els genolls i recolza completament els peus a terra, paral\u00b7lels al teu maluc. A poc a poc, aixeca el maluc (mantingues apretats els glutis i l’abdomen) fins que el teu cos formi una l\u00ednia recta des dels genolls a les espatlles. Aguanta un o dos segons i torna a la posici\u00f3 original.<\/p>\n

Amb tres s\u00e8ries de deu repeticions tindr\u00e0s prou per comen\u00e7ar.<\/p>\n

Planxa 30 segons<\/h3>\n

Acaba amb una planxa de 30 segons. Pot ser dur, per\u00f2 aguanta! Les planxes s\u00f3n genials per treballar la musculatura del core <\/strong>(m\u00fasculs abdominals, lumbars, de la pelvis, els glutis i la musculatura profunda de la columna) i ajuden a mantenir una postura correcta.<\/p>\n

D\u00f3na suport amb els avantbra\u00e7os a terra, amb les cames estirades i una mica separades. Eleva el cos deixant nom\u00e9s recolzats els avantbra\u00e7os i les puntes dels peus, de manera que formis una recta (paral\u00b7lela a terra) de cap a peus. L’esquena ha d’estar recta i tots els m\u00fasculs del core han d’estar activats. Respira lentament (millor amb el diafragma que des de l’abdomen) i aguanta el temps desitjat.<\/p>\n

I no t\u2019oblidis d\u2019estirar<\/h3>\n

Estirar ajuda a parar progressivament i a frenar el ritme de manera gradual. En aquesta fase (d’uns 5 minuts) es realitzen alguns estiraments est\u00e0tics. Han de ser suaus per evitar que facin mal, per\u00f2 has de notar que el m\u00fascul s’estira. Si els fas b\u00e9, evitar\u00e0s lesions i afavorir\u00e0s una regeneraci\u00f3 m\u00e9s r\u00e0pida del m\u00fascul<\/strong>.<\/p>\n

 <\/p>\n

Qualsevol iniciativa que et porti a adoptar uns h\u00e0bits saludables<\/a> sempre \u00e9s positiva. Si, a poc a poc, comences a adquirir rutines d’entrenament, el teu seg\u00fcent pas per seguir millorant pot ser revisar la teva dieta, ja que l’alimentaci\u00f3 \u00e9s important en l’esport<\/a>. Molts \u00e0nims amb el teu esfor\u00e7 per posar-te en forma, i no et rendeixis!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Decidir-se a fer esport sol ser una mica dif\u00edcil. Adquirir el comprom\u00eds d’entrenar amb regularitat (sigui per salut o per voler veure\u2019t millor) \u00e9s un repte en si mateix. Si, a m\u00e9s, et falta temps (o diners), sembla que llan\u00e7ar-se amb unes bones rutines d’entrenament es fa costa amunt. No deixis que el des\u00e0nim et […]<\/p>\n","protected":false},"author":2,"featured_media":10771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[584],"tags":[973,974,975,976,208,278,807],"class_list":["post-10774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucos-y-consejos-ca","tag-rutines-dentrenament","tag-entrenament","tag-esport-a-casa","tag-rutina-dexercicis","tag-salut","tag-esport","tag-exercicis"],"acf":[],"yoast_head":"\n4 rutines d\u2019entrenament per a principiants - Nomen<\/title>\n<meta name=\"description\" content=\"Si comen\u00e7ar amb rutines d'entrenament intenses se't fa dif\u00edcil, comen\u00e7a amb els exercicis que et proposem i res et parar\u00e0.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nomen.es\/ca\/rutines-dentrenament-principiants\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 rutines d\u2019entrenament per a principiants - 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