{"id":96040,"date":"2022-05-11T12:40:48","date_gmt":"2022-05-11T09:40:48","guid":{"rendered":"https:\/\/sanatate.md\/?p=96040"},"modified":"2022-05-11T12:40:48","modified_gmt":"2022-05-11T09:40:48","slug":"cum-sa-ti-intinzi-muschii-la-birou","status":"publish","type":"post","link":"https:\/\/sanatate.md\/ro\/cum-sa-ti-intinzi-muschii-la-birou\/","title":{"rendered":"Cum s\u0103-\u021bi \u00eentinzi mu\u0219chii la birou: 3 exerci\u021bii pe care le po\u021bi face oriunde"},"content":{"rendered":"<h3>Este deosebit de important s\u0103 face\u021bi o astfel de \u00eenc\u0103lzire dac\u0103 munca dvs presupune \u00een mare parte, sedentarism.<\/h3>\n<p>Stilul de via\u021b\u0103 sedentar, este una dintre principalele probleme ale timpurilor noastre. Acesta, dup\u0103 cum se \u0219tie bine, conduce la multe probleme de s\u0103n\u0103tate, \u00eens\u0103 aceast\u0103 problem\u0103, poate fi rezolvat\u0103 prin pauze de \u00eenc\u0103lzire a mu\u0219chilor, pe tot parcursul zilei.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-96041 size-full\" src=\"https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14.jpg\" alt=\"\" width=\"1200\" height=\"628\" srcset=\"https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14.jpg 1200w, https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14-300x157.jpg 300w, https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14-1024x536.jpg 1024w, https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14-768x402.jpg 768w, https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14-150x79.jpg 150w, https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14-600x314.jpg 600w, https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14-696x364.jpg 696w, https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14-1068x559.jpg 1068w, https:\/\/sanatate.md\/wp-content\/uploads\/2022\/05\/sanatate1-14-803x420.jpg 803w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h3>C\u00e2t de des s\u0103 faci sport?<\/h3>\n<p>Potrivit exper\u021bilor, chiar dac\u0103 munca presupune s\u0103 stai mult timp \u00een fa\u021ba unui laptop sau calculator, merit\u0103 s\u0103 faci o \u00eenc\u0103lzire de cinci minute de c\u00e2teva ori pe zi (preferabil de trei ori, dup\u0103 posibilit\u0103\u021bi)<\/p>\n<h3>Un set de exerci\u021bii<\/h3>\n<p>Trainerii recomand\u0103 mai multe exerci\u021bii care pot fi efectuate chiar la locul de munc\u0103. Deci pute\u021bi \u00eencepe prin a v\u0103 \u00eentinde mu\u0219chii g\u00e2tului \u00eenclin\u00e2nd capul dintr-o parte \u00een alta. Important este, atunci c\u00e2nd o face\u021bi, s\u0103 nu ridica\u021bi umerii. \u0218i mai bine ar fi s\u0103 face\u021bi c\u00e2teva cercuri \u00een jurul biroului, dac\u0103 este posibil, \u0219i s\u0103 urca\u021bi sc\u0103rile \u00een loc de lift.<\/p>\n<p>Pentru a \u00eentinde umerii \u0219i spatele, pute\u021bi utiliza unul dintre aceste trei moduri.<\/p>\n<p><strong>Prima metod\u0103:<\/strong><\/p>\n<ul>\n<li>\u00cendrepta\u021bi-v\u0103 spatele \u0219i pune\u021bi m\u00e2inile cruci\u0219 \u00een fa\u021ba dvs,<\/li>\n<li>Expira\u021bi \u0219i rotunji\u021bi-v\u0103 spatele ca \u0219i cum v-a\u021bi \u00eempinge palmele \u00eenainte,<\/li>\n<li>\u00cen timp ce inspira\u021bi, \u00eendoi\u021bi-v\u0103 bra\u021bele, pune\u021bi-v\u0103 palmele pe piept \u0219i \u00eentinde\u021bi coatele \u00een lateral,<\/li>\n<li>Arcua\u021bi-v\u0103 u\u0219or pieptul.<\/li>\n<\/ul>\n<p><strong>A doua metod\u0103:<\/strong><\/p>\n<ul>\n<li>Sta\u021bi pe un scaun, \u00eendrepta\u021bi-v\u0103 spatele,<\/li>\n<li>Inspira\u021bi aer \u0219i \u00eentinde\u021bi-v\u0103,<\/li>\n<li>Expir\u00e2nd \u00eencet, \u00eencepe\u021bi s\u0103 r\u0103suci\u021bi treptat coloana vertebral\u0103 de la cap la omopla\u021bi,<\/li>\n<li>\u00cencerca\u021bi s\u0103 \u00eentinde\u021bi corpul c\u00e2t mai mult posibil datorit\u0103 retract\u0103rii abdomenului,<\/li>\n<li>Inspira\u021bi \u0219i reveni\u021bi \u00eencet la pozi\u021bia ini\u021bial\u0103.<\/li>\n<\/ul>\n<p><strong>A treia metod\u0103:<\/strong><\/p>\n<ul>\n<li>Pozi\u021biona\u021bi-v\u0103 \u00een fa\u021ba unui perete \u0219i ridica\u021bi m\u00e2inile;<\/li>\n<li>Pune\u021bi palmele pe perete;<\/li>\n<li>Ca \u0219i cum a-\u021bi fi \u00eempins peretele, \u00eencerca\u021bi s\u0103 \u00eendepta\u021bi spatele.<\/li>\n<\/ul>\n<p><strong>Autor<\/strong> \u2013 <a href=\"https:\/\/www.facebook.com\/dr.simon.flagman1\">Siluan Steg\u0103rescu<\/a><br \/>\n<strong>Surs\u0103<\/strong> \u2013 <a href=\"https:\/\/www.mhealth.ru\/fitness\/training\/kak-razmyat-myshcy-v-ofise-3-uprazhneniya-kotorye-mozhno-vypolnyat-gde-ugodno\/\">mhealth.ru<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Este deosebit de important s\u0103 face\u021bi o astfel de \u00eenc\u0103lzire dac\u0103 munca dvs presupune \u00een mare parte, sedentarism. Stilul de via\u021b\u0103 sedentar, este una dintre principalele probleme ale timpurilor noastre. Acesta, dup\u0103 cum se \u0219tie bine, conduce la multe probleme de s\u0103n\u0103tate, \u00eens\u0103 aceast\u0103 problem\u0103, poate fi rezolvat\u0103 prin pauze de \u00eenc\u0103lzire a mu\u0219chilor, pe [&hellip;]<\/p>\n","protected":false},"author":594,"featured_media":96041,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1293,1294],"tags":[7627,4408],"class_list":{"0":"post-96040","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-articole","8":"category-sanatate","9":"tag-muschii","10":"tag-sanatate-ro"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cum s\u0103-\u021bi \u00eentinzi mu\u0219chii la birou<\/title>\n<meta name=\"description\" content=\"Stilul de via\u021b\u0103 sedentar, este una dintre principalele probleme ale timpurilor noastre. 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