{"id":2060,"date":"2020-11-10T15:32:31","date_gmt":"2020-11-10T13:32:31","guid":{"rendered":"https:\/\/qxworld.eu\/?p=2060"},"modified":"2024-09-06T12:21:29","modified_gmt":"2024-09-06T10:21:29","slug":"youre-out-of-shape-and-want-to-get-moving-again-which-muscle-groups-should-you-train-first","status":"publish","type":"post","link":"https:\/\/www.qxworld.eu\/ro\/blog\/nu-sunteti-in-forma-si-doriti-sa-va-miscati-din-nou-ce-grupe-musculare-ar-trebui-sa-antrenati-mai-intai\/","title":{"rendered":"NU SUNTE\u021aI \u00ceN FORM\u0102 \u0218I DORI\u021aI S\u0102 V\u0102 MI\u0218CA\u021aI DIN NOU. CE GRUPE MUSCULARE AR TREBUI S\u0102 ANTRENA\u021aI MAI \u00ceNT\u00c2I?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2060\" class=\"elementor elementor-2060\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-516d592 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"516d592\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cd3494e\" data-id=\"cd3494e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0a1e8b2 elementor-widget elementor-widget-text-editor\" data-id=\"0a1e8b2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Dac\u0103 ne uit\u0103m la str\u0103mo\u0219ii no\u0219tri, specia noastr\u0103 \"homo sapiens\" a fost \u00eentotdeauna \u00een mi\u0219care. Exerci\u021biile fizice erau necesare pentru supravie\u021buire, deoarece trebuia s\u0103 c\u0103ut\u0103m hran\u0103, s\u0103 evit\u0103m pericolele, s\u0103 v\u00e2n\u0103m \u0219i s\u0103 ne protej\u0103m de provoc\u0103rile climatice; totu\u0219i, dac\u0103 ne uit\u0103m acum la societatea noastr\u0103, exerci\u021biile fizice au devenit o \"povar\u0103\" pentru mul\u021bi. De foarte multe ori \"st\u0103m\" ore \u00een \u0219ir \u00een spatele calculatorului, conducem ma\u0219ini, primim cump\u0103r\u0103turile acas\u0103, iar frigiderul nostru este de obicei foarte aproape. Nu prea mai avem nevoie de exerci\u021bii fizice pentru a supravie\u021bui.  Cu toate acestea, avem nevoie de acest exerci\u021biu pentru o homeostazie bun\u0103 \u0219i s\u0103n\u0103toas\u0103 \u00een corpul nostru. Pe scurt: lipsa mi\u0219c\u0103rii este egal\u0103 cu stresul \u0219i, prin urmare, cu \"inflama\u021bia\"!\u00a0<\/p><p>\u00a0<\/p><p>Sedentarismul este unul dintre cei mai mari factori de stres ai timpurilor noastre. Inflama\u021bia cronic\u0103 de grad sc\u0103zut \u0219i rezisten\u021ba la insulin\u0103 sunt rezultatul \u0219i provoac\u0103 simptome legate de eliminarea mu\u0219chilor (epuizarea muscular\u0103), a sistemului cardiovascular (hipertensiune arterial\u0103, ateroscleroz\u0103), a intestinului (probleme digestive \u0219i intoleran\u021be nutri\u021bionale) \u0219i chiar a creierului nostru (tulbur\u0103ri de concentrare \u0219i de memorie), deoarece aceste organe primesc mai pu\u021bin\u0103 energie. Organismul este, ca s\u0103 spunem a\u0219a, \u00een serviciul sistemului imunitar, care func\u021bioneaz\u0103 cu cea mai mare parte a energiei disponibile.\u00a0<strong>\u00a0\u00cen ceea ce prive\u0219te degradarea muscular\u0103, aceasta are loc \u00eentr-un fel de ordine de la importan\u021b\u0103 la \"supravie\u021buire\".<\/strong><\/p><p>\u00a0<\/p><p>Primul mu\u0219chi care \u00ee\u0219i pierde for\u021ba de contrac\u021bie este diafragma. Ca urmare, lobii pulmonari inferiori nu mai sunt bine ventila\u021bi, ceea ce face persoana mai predispus\u0103 la boli pulmonare. Dac\u0103 diafragma are deja pierdere muscular\u0103 Acest lucru d\u0103 o durere tipic\u0103 \u00eenjunghiat\u0103 \u00een m\u0103tase atunci c\u00e2nd face\u021bi exerci\u021bii. Al doilea mu\u0219chi este inima! Rezisten\u021ba la insulin\u0103 descompune fibrele musculare rapide de tip 2 (care depind de glucoz\u0103) \u0219i cre\u0219te fibrele musculare lente de tip 1 (care pot arde gr\u0103simile prin beta-oxidare.  Inima devine mai lent\u0103 \u0219i mai pu\u021bin flexibil\u0103, ceea ce o face mai predispus\u0103 la boli cardiovasculare. Urm\u0103torii mu\u0219chi sunt mu\u0219chii p\u0103r\u021bii inferioare a corpului \u0219i apoi cei din partea superioar\u0103 a corpului, mai precis bra\u021bele. Acest lucru este logic \u00een contextul istoriei noastre \"primare\": \u00een caz de pericol, ultima solu\u021bie este s\u0103 ne urc\u0103m \u00eentr-un copac, de exemplu, dup\u0103 ce nu mai putem alerga pentru c\u0103 suntem epuiza\u021bi sau inamicul ne dep\u0103\u0219e\u0219te. Dac\u0103 \u0219i bra\u021bele au devenit slabe, supravie\u021buirea este foarte limitat\u0103. Acesta din urm\u0103 se nume\u0219te \"sindrom de fragilitate\" \u0219i poate fi m\u0103surat, de exemplu, pun\u00e2nd persoana s\u0103 v\u0103 str\u00e2ng\u0103 m\u00e2inile. Dac\u0103 este foarte slab\u0103, speran\u021ba de via\u021b\u0103 este foarte scurt\u0103.<\/p><p>\u00a0<\/p><p><strong>Aceast\u0103 ordine este important\u0103 pentru a efectua un antrenament muscular corect la persoanele care au fost sedentare pentru o lung\u0103 perioad\u0103 de timp.\u00a0<\/strong>De exemplu, dac\u0103 \u00eencepe\u021bi s\u0103 antrena\u021bi mai \u00eent\u00e2i diafragma sau inima, ve\u021bi stimula sistemul imunitar prin eliberarea de IL-6 (interleukin\u0103 6), printre altele, \u0219i ve\u021bi ob\u021bine o inflamare a bolii. De exemplu, la persoanele cu ateroscleroz\u0103, este foarte important s\u0103 antrenezi mai \u00eent\u00e2i bra\u021bele, apoi partea inferioar\u0103 a corpului, \u00eenainte de a \u00eencepe cardio-trainingul, pentru a evita o inflama\u021bie vascular\u0103 care poate provoca un infarct. \u00cen primul r\u00e2nd, rezisten\u021ba la insulin\u0103 trebuie s\u0103 fie \u00eembun\u0103t\u0103\u021bit\u0103 sau s\u0103 dispar\u0103 mai bine prin antrenarea mu\u0219chilor periferici, cu sau f\u0103r\u0103 modific\u0103ri nutri\u021bionale, pentru a ob\u021bine mai mult oxigen, mai mult\u0103 func\u021bie mitocondrial\u0103 \u0219i o mai bun\u0103 circula\u021bie a s\u00e2ngelui \u00een inim\u0103.<\/p><p>\u00a0<\/p><p>Prin urmare, mesajul este:\u00a0<strong>antrena\u021bi mai \u00eent\u00e2i mu\u0219chii care sunt cel mai recent neglija\u021bi \u00een via\u021ba sedentar\u0103 \u0219i care sunt, prin urmare, cei mai stabili metabolic, \u0219i apoi construi\u021bi progresiv.  Astfel, dac\u0103 sunte\u021bi complet ie\u0219it din form\u0103, antrena\u021bi mai \u00eent\u00e2i bra\u021bele, apoi picioarele, apoi rezisten\u021ba (inima) \u0219i \u00een cele din urm\u0103 mu\u0219chii diafragmei.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>When we look at our ancestors, our species &#8220;homo sapiens&#8221; has always been in motion. Exercise was necessary for survival because food had to be sought, danger avoided, hunting was needed, and protection from the climatic challenges; however, if we now look at our society, exercise has become a &#8220;burden&#8221; for many. Very often we [&hellip;]<\/p>","protected":false},"author":1,"featured_media":2063,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Getting Fit: Which Muscle Groups to Train First - QX World","_seopress_titles_desc":"Read &#039;You\u2019re Out Of Shape And Want To Get Moving Again. Which Muscle Groups Should You Train First?&#039; to learn effective muscle training strategies","_seopress_robots_index":"","footnotes":""},"categories":[92,113],"tags":[],"class_list":["post-2060","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/posts\/2060","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/comments?post=2060"}],"version-history":[{"count":1,"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/posts\/2060\/revisions"}],"predecessor-version":[{"id":209999,"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/posts\/2060\/revisions\/209999"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/media\/2063"}],"wp:attachment":[{"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/media?parent=2060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/categories?post=2060"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.qxworld.eu\/ro\/wp-json\/wp\/v2\/tags?post=2060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}