{"id":1531,"date":"2024-02-26T19:53:04","date_gmt":"2024-02-26T19:53:04","guid":{"rendered":"https:\/\/sportano.ro\/blog\/incalzirea-inainte-de-alergare-cum-ar-trebui-sa-arate-si-cat-timp-ar-trebui-sa-dureze-exercitii-de-incalzire-pentru-alergatori-incepatori-si-avansati-2\/"},"modified":"2025-07-10T08:13:46","modified_gmt":"2025-07-10T08:13:46","slug":"incalzirea-inainte-de-alergare-cum-ar-trebui-sa-arate-si-cat-timp-ar-trebui-sa-dureze-exercitii-de-incalzire-pentru-alergatori-incepatori-si-avansati-2","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/incalzirea-inainte-de-alergare-cum-ar-trebui-sa-arate-si-cat-timp-ar-trebui-sa-dureze-exercitii-de-incalzire-pentru-alergatori-incepatori-si-avansati-2\/","title":{"rendered":"\u00cenc\u0103lzirea \u00eenainte de alergare: cum ar trebui s\u0103 arate \u0219i c\u00e2t timp ar trebui s\u0103 dureze? Exerci\u021bii de \u00eenc\u0103lzire pentru alerg\u0103tori \u00eencep\u0103tori \u0219i avansa\u021bi"},"content":{"rendered":"\n<p><span><strong>\u00cenc\u0103lzirea \u00eenainte de a alerga este o bun\u0103 practic\u0103 care nu numai c\u0103 va reduce riscul de accidentare, dar va cre\u0219te \u0219i performan\u021ba antrenamentului. Dac\u0103 nu e\u0219ti sigur cum ar trebui s\u0103 arate o \u00eenc\u0103lzire adecvat\u0103 \u00eenainte de alergare, cite\u0219te sfaturile noastre \u0219i cunoa\u0219te exemple de exerci\u021bii de \u00eenc\u0103lzire pentru alerg\u0103tori \u00eencep\u0103tori \u0219i avansa\u021bi.<\/strong><\/span><span><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>\u00cenc\u0103lzirea \u00eenainte de a alerga \u2013 ce ofer\u0103?<\/span><\/h2>\n\n\n\n<p><span>Timpul limitat de antrenament sau lipsa cuno\u0219tin\u021belor adecvate despre cum ar trebui s\u0103 arate o \u00eenc\u0103lzire adecvat\u0103 sunt motivele obi\u0219nuite pentru care aceasta este trecut\u0103 cu vederea. Unii alerg\u0103tori cred c\u0103 o plimbare rapid\u0103 sau o alergare de 5 minute sau 1-2 km este suficient\u0103 ca \u00eenc\u0103lzire, iar apoi trec imediat la antrenamentul principal. Din nefericire, acest lucru se termin\u0103 adesea cu un confort mai sc\u0103zut \u00een timpul fazei de exerci\u021bii propriu-zise, o lips\u0103 de rezultate satisf\u0103c\u0103toare care duce la descurajare sau, \u00een cele din urm\u0103, o accidentare sau o leziune care limiteaz\u0103 amplitudinea mi\u0219c\u0103rilor sau chiar \u00eel scoate pe alerg\u0103tor din ciclul de antrenament pentru o perioad\u0103 de timp. Dac\u0103 \u00eencepi o alergare sau un interval f\u0103r\u0103 o \u00eenc\u0103lzire, cre\u0219ti riscul de a-\u021bi \u00eentinde de mu\u0219chi (de ex. piriformi) sau de tendinit\u0103 achilean\u0103 (durere \u00een zona gambei). Pentru a evita asta, \u00eencepe mereu&nbsp;<\/span><a href=\"https:\/\/sportano.ro\/sport\/alergare\" target=\"_blank\" rel=\"noreferrer noopener\"><span><u>alergare<\/u><\/span><\/a> <span>a&nbsp;de la preg\u0103tirea corespunz\u0103toare a organismului, indiferent de distan\u021ba pe care vrei s\u0103 o parcurgi, timpul pe care inten\u021bionezi s\u0103 \u00eel dedici pentru antrenament \u0219i forma (jogging, intervale, sprinturi, alergare, maraton, etc.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65dcec216576f.png\" alt=\"Doi alerg\u0103tori \u00een \u021binute sportive alearg\u0103 pe fundalul mun\u021bilor, \u021bin\u00e2nd \u00een m\u00e2ini sticle cu ap\u0103\"\/><\/figure>\n\n\n\n<p><span>Dup\u0103 cum sugereaz\u0103 \u0219i numele, scopul \u00eenc\u0103lzirii este de a cre\u0219te temperatura mu\u0219chilor prin cre\u0219terea treptat\u0103 a fluxului sanguin c\u0103tre ace\u0219tia. Acest lucru face ca mu\u0219chii s\u0103 fie mai rezisten\u021bi \u0219i preg\u0103ti\u021bi s\u0103 fac\u0103 munca potrivit\u0103. \u00cembun\u0103t\u0103\u021birea fluxului sanguin permite accelerarea ritmului cardiac, ceea ce, la r\u00e2ndul s\u0103u, ajut\u0103 la cre\u0219terea VO2 max (plafonul de oxigen), cantitatea maxim\u0103 de oxigen pe care organismul o poate utiliza \u00een timpul exerci\u021biului fizic. O mai bun\u0103 oxigenare a organismului se va expune asupra unei alerg\u0103ri mai rapide. \u00cen plus, exerci\u021biile de \u00eenc\u0103lzire ajut\u0103 la activarea conexiunilor neuronale dintre creier \u0219i mu\u0219chi, ceea ce \u00eembun\u0103t\u0103\u021be\u0219te contrac\u021bia \u0219i for\u021ba muscular\u0103. De asemenea, acestea vor \u00eembun\u0103t\u0103\u021bi amplitudinea de mi\u0219care a \u0219oldurilor, genunchilor \u0219i gleznelor \u0219i vor face ca ligamentele \u0219i tendoanele s\u0103 fie mai flexibile, iar corpul s\u0103 fie mai elastic \u0219i mai agil.<\/span><\/p>\n\n\n\n<p><span>Prin urmare, \u00eenc\u0103lzirea face ca alergarea s\u0103 fie mai u\u0219oar\u0103, mai confortabil\u0103 \u0219i mai sigur\u0103. Mu\u0219chii \u0219i \u021besuturile conjunctive \u00eenc\u0103lzite sunt mai pu\u021bin predispuse la leziuni. Un beneficiu suplimentar al \u00eenc\u0103lzirii este c\u0103 po\u021bi alerga un pic mai repede \u0219i mai mult timp f\u0103r\u0103 a cre\u0219te neap\u0103rat intensitatea antrenamentului, sporindu-\u021bi astfel performan\u021ba \u0219i profit\u00e2nd de beneficiile activit\u0103\u021bii fizice. \u00cen plus, av\u00e2nd o rutin\u0103 de \u00eenc\u0103lzire, po\u021bi reduce nivelul de stres asociat cu participarea la competi\u021biile de alergare \u2013 trecerea la exerci\u021bii familiare, \u00ee\u021bi permite s\u0103 te relaxezi \u0219i s\u0103 cape\u021bi \u00eencredere \u00eenainte de curs\u0103.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65dcec238010d.png\" alt=\"Un cuplu \u00een \u021binute sportive face \u00eenc\u0103lzire \u00eenainte de a alerga \u00een aer liber\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Cum ar trebui s\u0103 arate o \u00eenc\u0103lzire corect\u0103 \u00eenainte de alergare?<\/span><\/h2>\n\n\n\n<p><span>\u00cenainte de alergare, bazeaz\u0103-te pe o \u00eenc\u0103lzire dinamic\u0103 care va cuprinde dou\u0103 p\u0103r\u021bi:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>general\u0103 \u2013&nbsp;<\/strong>este conceput\u0103 pentru a cre\u0219te temperatura corpului \u0219i pentru a cre\u0219te fluxul sanguin c\u0103tre mu\u0219chi, pentru a \u00eembun\u0103t\u0103\u021bi nivelul de oxigen \u0219i de nutrien\u021bi furnizate acestora. Ar trebui s\u0103 implice exerci\u021bii fizice de intensitate mic\u0103 p\u00e2n\u0103 la moderat\u0103, cum ar fi mersul pe jos \u00een pas vioi, alergatul pe loc etc. Alternativ te po\u021bi urca pe o bad\u0103 de alergare, s\u0103 mergi pe <\/span><a href=\"https:\/\/sportano.ro\/echipament-cardio\/biciclete-sta-ionare\" target=\"_blank\" rel=\"noreferrer noopener\"><span><u>bicicleta sta\u021bionar\u0103<\/u><\/span><\/a><span>&nbsp;sau s\u0103 sari coarda;<\/span><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>de specialitate \u2013&nbsp;<\/strong><\/span><span>se concentreaz\u0103 pe stimularea sistemului nervos \u0219i \u00eembun\u0103t\u0103\u021birea amplitudinii de mi\u0219care. Const\u0103 \u00een exerci\u021bii care reflect\u0103 tiparele de mi\u0219care efectuate \u00een timpul alerg\u0103rii, de exemplu, fand\u0103ri, pa\u0219i, salturi, r\u0103suciri ale trunchiului etc.<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span>C\u00e2t timp ar trebui s\u0103 dureze \u00eenc\u0103lzirea?<\/span><\/h2>\n\n\n\n<p><span>O \u00eenc\u0103lzire bun\u0103 ar trebui s\u0103 dureze cel pu\u021bin 5-10 minute pentru a pune s\u00e2ngele \u00een mi\u0219care \u0219i a \u00eenc\u0103lzi mu\u0219chii \u0219i trebuie s\u0103 se concentreze pe toate grupele musculare majore care vor fi implicate \u00een efort. Cu toate acestea, durata \u0219i intensitatea final\u0103 a unei \u00eenc\u0103lziri pentru alergare este influen\u021bat\u0103 de mul\u021bi factori, printre care: nivelul de preg\u0103tire fizic\u0103, intensitatea antrenamentului, temperatura de afar\u0103 sau din sala de sport, num\u0103rul de straturi de \u00eembr\u0103c\u0103minte purtate, preferin\u021bele personale. Ca regul\u0103 general\u0103, cu c\u00e2t efortul pe care \u00eel planifici este mai intens, cu at\u00e2t mai lung\u0103 trebuie s\u0103 fie \u00eenc\u0103lzirea. \u00cenainte de intervale sau sprinturi, este util\u0103 o \u00eenc\u0103lzire de 10-15 minute, \u00een care ar trebui s\u0103 incluse fand\u0103rile, de exemplu, segmente de alergare dinamic\u0103 de 50-100 de metri la 70-80% din capacitatea ta. Dac\u0103 participi la competi\u021bii pe distan\u021be de 5 kilometri sau mai mult, ar trebui s\u0103 \u00eencepi \u00eenc\u0103lzirea cu 40-60 de minute \u00eenainte de start. Este posibil s\u0103 dore\u0219ti s\u0103 petreci mai pu\u021bin timp preg\u0103tindu-te pentru un antrenament \u00eentr-un ritm lent sau moderat, cum ar fi alergarea, joggingul. Pentru cele mai bune rezultate, \u00eencepe cu mi\u0219c\u0103ri lente pentru a cre\u0219te ritmul \u00een timp<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>\u00centinderea \u00eenainte de a alerga are sens?<\/span><\/h2>\n\n\n\n<p><span>\u00cen timpul \u00eenc\u0103lzirii pentru alergare, evit\u0103 \u00eentinderile statice, adic\u0103 exerci\u021biile \u00een care opre\u0219ti mi\u0219carea pentru c\u00e2teva secunde sau zeci de secunde. \u00cen special nu \u00eentindem mu\u0219chii care nu sunt \u00eenc\u0103lzi\u021bi \u00een acest mod, deoarece te po\u021bi alege cu o leziune, cum ar fi o ruptur\u0103. Efectueaz\u0103 \u00eentinderile statice dup\u0103 exerci\u021bii sau ca parte a unei unit\u0103\u021bi de antrenament separate. \u00cen timpul \u00eenc\u0103lzirii pentru alergare, se pune \u00een aplicare \u00eentinderea dinamic\u0103 care reproduce mi\u0219c\u0103rile efectuate \u00een timpul antrenamentului. Acest lucru \u00ee\u021bi va \u00eembun\u0103t\u0103\u021bi amplitudinea mi\u0219c\u0103rilor, va ajuta la prevenirea r\u0103nilor \u0219i va avea un efect pozitiv asupra calit\u0103\u021bii antrenamentului t\u0103u.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65dcec261c460.png\" alt=\"Un grup de persoane \u00een \u021binute sportive se antreneaz\u0103 \u00een aer liber, sub razele soarelui\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>10 exerci\u021bii de \u00eenc\u0103lzire pentru alerg\u0103tori \u00eencep\u0103tori \u0219i avansa\u021bi<\/span><\/h2>\n\n\n\n<p><span>Efectueaz\u0103 urm\u0103toarele exerci\u021bii dup\u0103 partea general\u0103 a \u00eenc\u0103lzirii, petrec\u00e2nd 45-60 de secunde la fiecare exerci\u021biu. Concentreaz\u0103-te pe tehnica corect\u0103 \u0219i doar dup\u0103 ce te sim\u021bi \u00eencrez\u0103tor \u00eentr-un exerci\u021biu po\u021bi cre\u0219te ritmul sau ad\u0103uga mai multe mi\u0219c\u0103ri. Iat\u0103 cele 10 sugestii ale noastre de exerci\u021bii de \u00eenc\u0103lzire pentru alerg\u0103torii \u00eencep\u0103tori.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>ALTERNATIV CERCURI DE BRA\u021aE<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Efectuare:&nbsp;<\/strong><\/span><span>Pozi\u021bioneaz\u0103-\u021bi picioarele la l\u0103\u021bimea \u0219oldurilor. Treci la cercurile \u00eenainte cu bra\u021bul drept. \u00cen acela\u0219i timp, \u00eencepi s\u0103 faci cercuri extinse cu bra\u021bul st\u00e2ng \u00een spate. Se efectueaz\u0103 10 repet\u0103ri \u0219i se schimb\u0103 direc\u021bia bra\u021belor &#8211; bra\u021bul st\u00e2ng \u00eenainte, bra\u021bul drept \u00eenapoi.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>   <span><strong>GENUFLEXIUNE LATERAL\u0102\/SIDE SQUAT<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span>De\u0219i prin alergare te deplasezi \u00een principal \u00eenainte, cu acest exerci\u021biu \u00ee\u021bi vei \u00eent\u0103ri fesele \u0219i \u00ee\u021bi vei mobiliza \u0219oldurile, genunchii \u0219i gleznele.<\/span><\/p>\n\n\n\n<p><span><strong>Efectuare:&nbsp;<\/strong>Stai \u00een pozi\u021bie \u00eengust\u0103 \u2013 picioarele apropiate, cu degetele de la picioare u\u0219or \u00eendreptate spre exterior. Trage-\u021bi omopla\u021bii spre coloana vertebral\u0103 \u0219i \u00een jos pentru a-\u021bi \u00eendrepta spatele. F\u0103c\u00e2nd un pas \u00een partea dreapt\u0103, \u00eempinge-\u021bi \u0219oldurile \u00eenapoi \u0219i \u00eendoaie simultan genunchiul drept pentru a cobor\u00ee \u00een ghemuit, l\u0103s\u00e2nd piciorul st\u00e2ng drept. Revino \u00een pozi\u021bia de plecare \u0219i repet\u0103 mi\u0219carea pe partea st\u00e2ng\u0103. Se efectueaz\u0103 10 repet\u0103ri la fiecare picior.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to: Side Squats | Squats Varianten richtig ausf\u00fchren\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UqOsFIPaE-s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>\u00ceNTINDERE DE PICIOARE \u00ceNAINTE, \u00ceNAPOI \u0218I LATERAL (LEG SWINGS)<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Efectuare:<\/strong><\/span><span>&nbsp;Stai rezemat de un perete \u0219i sprijin\u0103-\u021bi m\u00e2inile pe el la \u00een\u0103l\u021bimea umerilor (varianta mai u\u0219oar\u0103) sau stai \u00een picioare la l\u0103\u021bimea umerilor f\u0103r\u0103 s\u0103 te sprijini (varianta mai dificil\u0103). \u00cendoaie-\u021bi u\u0219or piciorul drept la genunchi \u0219i \u00eencepe s\u0103 efectuezi mi\u0219c\u0103ri de leg\u0103nare dintr-o parte \u00een alta. Execut\u0103 10-12 repet\u0103ri din fiecare mi\u0219care \u0219i mut\u0103-te pe partea st\u00e2ng\u0103. \u00cen continuare, pozi\u021bioneaz\u0103-te cu partea dreapt\u0103 lipit\u0103 de un perete \u0219i \u00eencepe s\u0103 faci mi\u0219c\u0103ri de \u00eentindere a picioarelor \u00eenainte \u0219i \u00eenapoi. Schimb\u0103 partea \u0219i f\u0103 acela\u0219i num\u0103r de repet\u0103ri pe cel\u0103lalt picior.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>TRAGEREA GENUNCHILOR \u0218I STATUL PE DEGETE (KNEE HUGS)<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Efectuare:<\/strong>&nbsp;\u00cen timp ce m\u0103r\u0219\u0103luie\u0219ti, trage-\u021bi alternativ genunchii spre piept \u2013 \u021bine-\u021bi piciorul timp de 1-2 secunde prinz\u00e2ndu-l sub genunchi, \u00een timp ce urci simultan pe v\u00e2rfuri.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>PA\u0218I \u00ceN FA\u021a\u0102 \u0218I \u00ceN SPATE<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Pa\u0219i \u00een spate:&nbsp;<\/strong><\/span><span>Pozi\u021bioneaz\u0103 picioarele la l\u0103\u021bimea \u0219oldurilor. Sprijin\u0103-\u021bi m\u00e2inile pe \u0219olduri sau lucreaz\u0103 activ cu m\u00e2inile (m\u00e2na opus\u0103 cu piciorul). F\u0103 un pas \u00eenapoi \u0219i \u00eendoaie piciorul la genunchi, astfel \u00eenc\u00e2t s\u0103 fie cobor\u00e2t deasupra podelei. Nu \u00ee\u021bi arcui\u021bi partea inferioar\u0103 a spatelui. Ai grij\u0103 ca genunchiul din fa\u021b\u0103 s\u0103 nu scape mai mult dec\u00e2t deasupra gleznei (privind de sus). Revino \u0219i f\u0103 exerci\u021biul pe cel\u0103lalt picior.<\/span><\/p>\n\n\n\n<p><span><strong>Pa\u0219i \u00een fa\u021b\u0103:<\/strong>&nbsp;Pozi\u021bioneaz\u0103 picioarele la l\u0103\u021bimea \u0219oldurilor. A\u0219eaz\u0103-\u021bi palmele pe \u0219olduri sau lucreaz\u0103 activ cu ele (m\u00e2na opus\u0103 cu piciorul). F\u0103 un pas \u00eenainte cobor\u00e2nd genunchiul din spate c\u00e2t mai jos posibil. Evit\u0103 s\u0103 \u00ee\u021bi arcuie\u0219ti partea inferioar\u0103 a spatelui \u0219i s\u0103 treci genunchiul din fa\u021b\u0103 peste degetele de la picioare (de sus, genunchiul trebuie s\u0103 fie deasupra gleznei). Revino la pozi\u021bia de plecare \u0219i repet\u0103 acela\u0219i lucru pentru cel\u0103lalt picior.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>SKIP A \u0219i C<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span>Skip A este o ridicare \u00eenalt\u0103 a genunchilor spre piept \u00eentr-o alergare sta\u021bionar\u0103, \u00een timp ce skip C este atingerea c\u0103lc\u00e2iului de fese.<\/span><\/p>\n\n\n\n<p><span><strong>Skip A efectuare:&nbsp;<\/strong><\/span><span>Pozi\u021bioneaz\u0103-\u021bi picioarele la l\u0103\u021bimea \u0219oldurilor \u0219i \u00eencepe s\u0103 alergi constant pe loc ridic\u00e2nd genunchiul \u00een aer. Nu uita s\u0103 alternezi bra\u021bele.<\/span><\/p>\n\n\n\n<p><span><strong>Skip C efectuare:<\/strong><\/span><span>&nbsp;Pozi\u021bioneaz\u0103-\u021bi picioarele la l\u0103\u021bimea \u0219oldurilor \u0219i \u00eencepe s\u0103 alergi constant pe loc \u00eendoind piciorul la genunchi \u0219i \u00eendrept\u00e2nd c\u0103lc\u00e2iul spre fese. pe loc, cu fiecare picior a\u0219ezat la \u00een\u0103l\u021bime. Acest lucru \u00ee\u021bi \u00eentinde picioarele \u0219i ajut\u0103 la \u00eenc\u0103lzirea mu\u0219chilor cheie ai alerg\u0103rii.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>INVERSIA GENUNCHIULUI \u00ceN MI\u0218CARE<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Efectuare:<\/strong>&nbsp;\u00centr-un mar\u0219 \u00eenainte constant, la fiecare pas ridic\u0103 genunchiul alternativ spre \u0219old \u0219i execut\u0103 o mi\u0219care de inversiune (genunchiul trebuie s\u0103 mearg\u0103 \u00een lateral \u0219i \u00eenapoi).<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>DEAD BUG (viermele mort)<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span>Dead Bug este un exerci\u021biu grozav care activeaz\u0103 mu\u0219chii profunzi, astfel \u00eenc\u00e2t vei putea s\u0103 men\u021bii o postur\u0103 bun\u0103 atunci c\u00e2nd alergi \u0219i s\u0103 reduci tensiunea pe partea inferioar\u0103 a spatelui.<\/span><\/p>\n\n\n\n<p><span><strong>Efectuare:<\/strong>&nbsp;\u00centinde-te pe spate pe o saltea. Ridic\u0103 picioarele \u0219i \u00eendoaie-le la genunchi, astfel \u00eenc\u00e2t s\u0103 fie deasupra \u0219oldului. \u00cendreapt\u0103-\u021bi bra\u021bele \u0219i pozi\u021bioneaz\u0103-le deasupra pieptului. Apas\u0103 partea inferioar\u0103 a spatelui pe covora\u0219, \u00eendrept\u00e2nd buricul spre coloana vertebral\u0103. Mentine aceast\u0103 pozi\u021bie a spatelui pe toat\u0103 durata exerci\u021biului. \u00cendreapt\u0103-\u021bi piciorul drept \u0219i coboar\u0103-l c\u00e2t de jos po\u021bi p\u00e2n\u0103 c\u00e2nd reu\u0219e\u0219ti s\u0103 \u021bii regiunea lombar\u0103 departe de podea, \u00een acela\u0219i timp coboar\u0103 bra\u021bul st\u00e2ng \u00een spatele t\u0103u spre podea c\u00e2t de mult \u00ee\u021bi este confortabil. Opre\u0219te mi\u0219carea timp de 1-3 secunde \u0219i \u00eencepe s\u0103 revii ridic\u00e2nd simultan bra\u021bul \u0219i piciorul \u00eenapoi \u00een pozi\u021bia ini\u021bial\u0103. Repet\u0103 cu bra\u021bul st\u00e2ng \u0219i piciorul drept. Aceasta este o singur\u0103 repeti\u021bie.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"The Dead Bug Exercise: A Core Muscle Exercise to Strengthen Low Back and Abs - BackandNeck.ca\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/LrvQ5deTBMY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>MOUNTAIN CLIMBER<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Efectuare:<\/strong>&nbsp;Ia o pozi\u021bie de sc\u00e2ndur\u0103 \u00eenalt\u0103 + m\u00e2inile sub umeri, picioarele dep\u0103rtate de \u0219olduri, buricul \u00eenclinat spre coloana vertebral\u0103, spatele drept, fesele str\u00e2nse (corpul t\u0103u trebuie s\u0103 formeze o singur\u0103 linie). \u00cen timp ce alergi (varianta mai u\u0219oar\u0103 &#8211; mersul pe jos, varianta intermediar\u0103 + salturi) trage alternativ genunchii spre piept.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Mountain Climber\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/C_DXQ3Eer_E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>BEAR PLANK + PIKE PLANK<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Efectuare:&nbsp;<\/strong><\/span><span>Pozi\u021bioneaz\u0103-te \u00een genunchi cu sprijin \u2013 genunchii dep\u0103rta\u021bi la l\u0103\u021bimea \u0219oldurilor, cu m\u00e2inile sub umeri. \u00ce\u021bi \u00eencordezi mu\u0219chii abdominali \u0219i fesele. Ridic\u0103 genunchii jos, deasupra podelei. Ridic\u0103-\u021bi apoi \u0219oldurile \u00een sus, astfel \u00eenc\u00e2t corpul t\u0103u s\u0103 semene cu un V.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bear Plank Pulse and Pike\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8-WOBpdOwdY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u00cenc\u0103lzirea \u00eenainte de a alerga este o bun\u0103 practic\u0103 care nu numai c\u0103 va reduce riscul de accidentare, dar va cre\u0219te \u0219i performan\u021ba antrenamentului. Dac\u0103 nu e\u0219ti sigur cum ar trebui s\u0103 arate o \u00eenc\u0103lzire adecvat\u0103 \u00eenainte de alergare, cite\u0219te sfaturile noastre \u0219i cunoa\u0219te exemple de exerci\u021bii de \u00eenc\u0103lzire pentru alerg\u0103tori \u00eencep\u0103tori \u0219i avansa\u021bi. \u00cenc\u0103lzirea [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1536,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[44],"tags":[],"class_list":["post-1531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alergare"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00cenc\u0103lzirea \u00eenainte de alergare: cum ar trebui s\u0103 arate \u0219i c\u00e2t timp ar trebui s\u0103 dureze? Exerci\u021bii de \u00eenc\u0103lzire pentru alerg\u0103tori \u00eencep\u0103tori \u0219i avansa\u021bi - Blog Sportano.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.ro\/blog\/incalzirea-inainte-de-alergare-cum-ar-trebui-sa-arate-si-cat-timp-ar-trebui-sa-dureze-exercitii-de-incalzire-pentru-alergatori-incepatori-si-avansati-2\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00cenc\u0103lzirea \u00eenainte de alergare: cum ar trebui s\u0103 arate \u0219i c\u00e2t timp ar trebui s\u0103 dureze? Exerci\u021bii de \u00eenc\u0103lzire pentru alerg\u0103tori \u00eencep\u0103tori \u0219i avansa\u021bi - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"\u00cenc\u0103lzirea \u00eenainte de a alerga este o bun\u0103 practic\u0103 care nu numai c\u0103 va reduce riscul de accidentare, dar va cre\u0219te \u0219i performan\u021ba antrenamentului. Dac\u0103 nu e\u0219ti sigur cum ar trebui s\u0103 arate o \u00eenc\u0103lzire adecvat\u0103 \u00eenainte de alergare, cite\u0219te sfaturile noastre \u0219i cunoa\u0219te exemple de exerci\u021bii de \u00eenc\u0103lzire pentru alerg\u0103tori \u00eencep\u0103tori \u0219i avansa\u021bi. \u00cenc\u0103lzirea [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/incalzirea-inainte-de-alergare-cum-ar-trebui-sa-arate-si-cat-timp-ar-trebui-sa-dureze-exercitii-de-incalzire-pentru-alergatori-incepatori-si-avansati-2\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-26T19:53:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T08:13:46+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65dcec285ed5c.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u00cenc\u0103lzirea \u00eenainte de alergare: cum ar trebui s\u0103 arate \u0219i c\u00e2t timp ar trebui s\u0103 dureze? 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Dac\u0103 nu e\u0219ti sigur cum ar trebui s\u0103 arate o \u00eenc\u0103lzire adecvat\u0103 \u00eenainte de alergare, cite\u0219te sfaturile noastre \u0219i cunoa\u0219te exemple de exerci\u021bii de \u00eenc\u0103lzire pentru alerg\u0103tori \u00eencep\u0103tori \u0219i avansa\u021bi. \u00cenc\u0103lzirea [&hellip;]","og_url":"https:\/\/sportano.ro\/blog\/incalzirea-inainte-de-alergare-cum-ar-trebui-sa-arate-si-cat-timp-ar-trebui-sa-dureze-exercitii-de-incalzire-pentru-alergatori-incepatori-si-avansati-2\/","article_published_time":"2024-02-26T19:53:04+00:00","article_modified_time":"2025-07-10T08:13:46+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65dcec285ed5c.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Scris de":"Sylwia Stwora-Petela","Timp estimat pentru citire":"11 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.ro\/blog\/incalzirea-inainte-de-alergare-cum-ar-trebui-sa-arate-si-cat-timp-ar-trebui-sa-dureze-exercitii-de-incalzire-pentru-alergatori-incepatori-si-avansati-2\/#article","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/incalzirea-inainte-de-alergare-cum-ar-trebui-sa-arate-si-cat-timp-ar-trebui-sa-dureze-exercitii-de-incalzire-pentru-alergatori-incepatori-si-avansati-2\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87"},"headline":"\u00cenc\u0103lzirea \u00eenainte de alergare: cum ar trebui s\u0103 arate \u0219i c\u00e2t timp ar trebui s\u0103 dureze? 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