{"id":547,"date":"2022-08-19T12:54:36","date_gmt":"2022-08-19T12:54:36","guid":{"rendered":"https:\/\/sportano.ro\/blog\/skipping-ce-face-ce-muschi-lucreaza-si-pierde-in-greutate-efectele-si-metamorfoza-figurii-inainte-si-dupa\/"},"modified":"2025-07-22T12:33:52","modified_gmt":"2025-07-22T12:33:52","slug":"skipping-ce-face-ce-muschi-lucreaza-si-pierde-in-greutate-efectele-si-metamorfoza-figurii-inainte-si-dupa","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/skipping-ce-face-ce-muschi-lucreaza-si-pierde-in-greutate-efectele-si-metamorfoza-figurii-inainte-si-dupa\/","title":{"rendered":"Skipping: ce face, ce mu\u0219chi lucreaz\u0103 \u0219i pierde \u00een greutate? Efectele \u0219i metamorfoza figurii \u00eenainte \u0219i dup\u0103"},"content":{"rendered":"

\u00ce\u021bi aminte\u0219ti c\u00e2t de distractiv era s\u0103 sari coarda c\u00e2nd erai copil? Dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 v\u0103 sculpta\u021bi corpul, acest obiect discret merit\u0103 revizuit. Afla\u021bi ce mu\u0219chi lucreaz\u0103 atunci c\u00e2nd s\u0103ri\u021bi \u0219i ce ob\u021bine\u021bi din exerci\u021biile de s\u0103rituri<\/strong>.<\/p>\n

Skipping: de ce s\u0103 pariezi pe acest tip de exerci\u021biu?<\/h2>\n

Coarda de s\u0103rituri merit\u0103 s\u0103 fie aleas\u0103 datorit\u0103 simplit\u0103\u021bii construc\u021biei acestui aparat – este o coard\u0103 din plastic\/corda\/metal\/flint, care se termin\u0103 \u00een dou\u0103 m\u00e2nere din metal\/lemn\/spum\u0103\/PVC care \u00eei permit s\u0103 se roteasc\u0103 liber. Datorit\u0103 dimensiunii sale compacte, este u\u0219or de transportat \u0219i de depozitat, ceea ce face posibil\u0103 efectuarea unui antrenament oriunde \u0219i oric\u00e2nd<\/strong>. Practic, toat\u0103 lumea poate s\u0103ri, indiferent de v\u00e2rst\u0103 sau de nivelul de preg\u0103tire fizic\u0103. Contraindica\u021biile pentru exerci\u021biile de s\u0103rituri includ: s\u0103 fii supraponderal, obez sau s\u0103 ai dureri la nivelul genunchilor.<\/p>\n

S\u0103ritul <\/strong>este utilizat pe scar\u0103 larg\u0103 \u00een sporturile de lupt\u0103 (boxerii \u00eel folosesc \u00een principal) \u0219i \u00een crossfit, deoarece v\u0103 permite s\u0103 efectua\u021bi un antrenament de condi\u021bionare care este excelent pentru a v\u0103 men\u021bine \u00een form\u0103 \u0219i pentru a \u00eembun\u0103t\u0103\u021bi agilitatea \u0219i capacitatea de s\u0103ritur\u0103<\/strong>. Sportivii, alerg\u0103torii \u0219i juc\u0103torii de sporturi de echip\u0103 \u00eel \u00eencorporeaz\u0103, de asemenea, \u00een planul lor de antrenament. Aceast\u0103 mic\u0103 pies\u0103 de echipament de gimnastic\u0103 v\u0103 permite s\u0103 efectua\u021bi un antrenament cardio<\/strong>, cunoscut \u0219i sub numele de antrenament aerobic, aerobic sau de anduran\u021b\u0103 (lucra\u021bi continuu timp de cel pu\u021bin 30 de minute la o frecven\u021b\u0103 cardiac\u0103 constant\u0103 de 60-70%), datorit\u0103 c\u0103ruia v\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 general\u0103, arde\u021bi gr\u0103simi \u0219i pierde\u021bi \u00een greutate<\/strong>.<\/p>\n

Prin s\u0103rituri, pute\u021bi face antrenament \u00een intervale de <\/strong>timp, adic\u0103 altern\u00e2nd timpul unui efort de intensitate foarte mare cu pauze pentru odihn\u0103 \u0219i, astfel, v\u0103 pute\u021bi stimula metabolismul<\/strong>. Pute\u021bi, de exemplu, s\u0103 s\u0103ri\u021bi foarte repede timp de 30 de secunde, apoi s\u0103 s\u0103ri\u021bi \u00eencet timp de un minut \u0219i s\u0103 v\u0103 odihni\u021bi. Jumping jacks va func\u021biona, de asemenea, bine ca o form\u0103 de \u00eenc\u0103lzire \u00eenainte de alte antrenamente, de exemplu, for\u021b\u0103, alergare sau antrenament general, sau ca parte a unui circuit sau antrenament pliometric.<\/p>\n

\"Persoan\u0103<\/p>\n

Care sunt beneficiile s\u0103riturii? Efecte \u0219i beneficii pentru s\u0103n\u0103tate<\/h2>\n

Gradul ridicat de modificabilitate a exerci\u021biilor de s\u0103rituri (de exemplu, exerci\u021bii cu un picior, cu dou\u0103 picioare, s\u0103rituri, opturi, ridic\u0103ri de genunchi) \u0219i intensitatea acestora \u00eenseamn\u0103 c\u0103 antrenamentul sistematic are multe beneficii at\u00e2t pentru s\u0103n\u0103tatea fizic\u0103, c\u00e2t \u0219i pentru cea mental\u0103<\/strong>. Ce \u00ee\u021bi ofer\u0103 saltul:<\/p>\n

    \n
  • \u00eembun\u0103t\u0103\u021be\u0219te condi\u021bia fizic\u0103 general\u0103;<\/li>\n
  • \u00eent\u0103re\u0219te mu\u0219chii;<\/li>\n
  • \u00eembun\u0103t\u0103\u021be\u0219te func\u021bia inimii \u0219i a sistemului circulator;<\/li>\n
  • cre\u0219te capacitatea respiratorie \u0219i capacitatea pulmonar\u0103;<\/li>\n
  • \u00eembun\u0103t\u0103\u021be\u0219te coordonarea \u0219i stabilitatea;<\/li>\n
  • dezvolt\u0103 viteza \u0219i agilitatea;<\/li>\n
  • cre\u0219te flexibilitatea articula\u021biilor \u0219i a ligamentelor, \u00een special la nivelul gleznelor \u0219i al genunchilor;<\/li>\n
  • \u00eent\u0103re\u0219te oasele \u0219i cre\u0219te densitatea acestora, \u00eent\u00e2rziind astfel apari\u021bia osteoporozei sau reduc\u00e2nd riscul de apari\u021bie a acesteia;<\/li>\n
  • stimuleaz\u0103 metabolismul;<\/li>\n
  • reduce gr\u0103simea corporal\u0103;<\/li>\n
  • accelereaz\u0103 eliminarea toxinelor din organism;<\/li>\n
  • face ca pielea s\u0103 fie mai elastic\u0103 \u0219i mai ferm\u0103, \u00eembun\u0103t\u0103\u021bindu-i aspectul;<\/li>\n
  • \u00eembun\u0103t\u0103\u021be\u0219te starea de bine;<\/li>\n
  • reduce stresul;<\/li>\n
  • prin schimbarea aspectului pielii \u0219i a siluetei, cre\u0219te stima de sine.<\/li>\n<\/ul>\n

    Doar 10 minute de s\u0103rituri zilnice, timp de dou\u0103 s\u0103pt\u0103m\u00e2ni, v\u0103 vor permite s\u0103 vede\u021bi primele rezultate \u00een ceea ce prive\u0219te \u00eembun\u0103t\u0103\u021birea rezisten\u021bei \u0219i a performan\u021belor, precum \u0219i a aspectului pielii dumneavoastr\u0103. <\/strong><\/p>\n

    Eficacitatea exerci\u021biilor de s\u0103rituri depinde, de asemenea, de alegerea lungimii de s\u0103rituri (c\u00e2nd sta\u021bi \u00een mijlocul aparatului, m\u00e2nerele trebuie s\u0103 ajung\u0103 la \u00een\u0103l\u021bimea axilei) \u0219i de tehnic\u0103. Prinde\u021bi m\u00e2nerele fr\u00e2nghiei de s\u0103rituri \u0219i pozi\u021biona\u021bi-le la l\u0103\u021bimea umerilor. \u00cendoi\u021bi u\u0219or bra\u021bele la nivelul coatelor, p\u0103str\u00e2nd umerii aproape de trunchi. Trage\u021bi omopla\u021bii spre coloana vertebral\u0103 \u0219i \u00een jos, \u00eendoi\u021bi u\u0219or picioarele la genunchi. \u00cencerca\u021bi s\u0103 ateriza\u021bi pe partea din fa\u021b\u0103 a piciorului mijlociu, nu pune\u021bi c\u0103lc\u00e2iul jos. Ajusta\u021bi ritmul \u0219i frecven\u021ba s\u0103riturilor \u00een func\u021bie de capacitatea \u0219i nevoile dumneavoastr\u0103.<\/p>\n

    Ce mu\u0219chi lucreaz\u0103 atunci c\u00e2nd s\u0103ri\u021bi pe o coard\u0103 de s\u0103rituri?<\/h2>\n

    S\u0103rind pe o coard\u0103 de s\u0103rituri, v\u0103 implica\u021bi practic \u00eentregul corp, ceea ce face ca acest antrenament s\u0103 fie unul cuprinz\u0103tor, care nu numai c\u0103 v\u0103 ajut\u0103 s\u0103 ob\u021bine\u021bi o siluet\u0103 sub\u021bire, ci \u0219i s\u0103 dezvolta\u021bi \u0219i s\u0103 \u00eent\u0103ri\u021bi for\u021ba p\u0103r\u021bilor musculare individuale.<\/p>\n

    \"O<\/p>\n

    Coapse \u0219i fese<\/h3>\n

    Cu ajutorul antrenamentului cardio, cre\u0219te\u021bi cantitatea de oxigen \u00een \u021besuturi \u0219i celule \u0219i \u00eembun\u0103t\u0103\u021bi\u021bi fluxul sanguin, ceea ce duce la o piele mai elastic\u0103. S\u0103riturile regulate ajut\u0103 la reducerea celulitei, precum \u0219i la \u00eent\u0103rirea feselor \u0219i la \u00eembun\u0103t\u0103\u021birea formei acestora. Alternarea s\u0103riturilor sau a p\u00e2nzelor angajeaz\u0103 interiorul coapselor, ceea ce favorizeaz\u0103 sl\u0103birea.<\/p>\n

    Coturi<\/h3>\n

    S\u0103riturile se execut\u0103 la \u00een\u0103l\u021bimi mici pentru a favoriza sl\u0103birea \u0219i sculptarea gambelor. Preocup\u0103rile c\u0103 s\u0103riturile vor dezvolta prea mult vi\u021beii nu sunt \u00een \u00eentregime corecte. De\u0219i pute\u021bi observa o u\u0219oar\u0103 cre\u0219tere a volumului vi\u021beilor ca urmare a unui antrenament intensiv, acest efect nu va dura mult timp – va disp\u0103rea odat\u0103 cu acumularea de ap\u0103 \u0219i durerile.<\/p>\n

    Burt\u0103<\/h3>\n

    Atunci c\u00e2nd s\u0103ri\u021bi pe o coard\u0103 de s\u0103rituri, mu\u0219chii abdominali ajut\u0103 la men\u021binerea stabilit\u0103\u021bii trunchiului \u0219i a unui bun echilibru. Ace\u0219tia sunt, de asemenea, responsabili pentru postura corect\u0103 atunci c\u00e2nd s\u0103ri\u021bi \u0219i ateriza\u021bi, a\u0219a c\u0103 un antrenament regulat ajut\u0103 la sub\u021bierea taliei \u0219i la \u00eent\u0103rirea mu\u0219chilor oblici \u0219i a mu\u0219chilor drep\u021bi abdominali.<\/p>\n

    Arme<\/h3>\n

    Atunci c\u00e2nd v\u0103 antrena\u021bi \u00een mod regulat pe o coard\u0103 de s\u0103rituri, mu\u0219chii bra\u021bului \u0219i ai antebra\u021bului cap\u0103t\u0103 mai mult\u0103 for\u021b\u0103 \u0219i un contur frumos. Acest lucru se datoreaz\u0103 faptului c\u0103 bra\u021bele sunt cele care pun \u00een mi\u0219care acest dispozitiv de gimnastic\u0103 \u0219i sunt responsabile pentru viteza \u0219i amplitudinea de mi\u0219care a cablului. Mi\u0219carea circular\u0103 angajeaz\u0103 \u00een principal bicepsul, dar are \u0219i un efect benefic asupra aspectului tricepsului, \u00eembun\u0103t\u0103\u021bind fermitatea acestuia \u0219i elimin\u00e2nd problema pielii l\u0103sate \u0219i a a\u0219a-numi\u021bilor pelicani. Dac\u0103 dori\u021bi s\u0103 v\u0103 sculpta\u021bi bra\u021bele, alege\u021bi o coard\u0103 de s\u0103rituri cu o greutate suplimentar\u0103.<\/p>\n

    C\u00e2te calorii sunt arse atunci c\u00e2nd s\u0103ri\u021bi?<\/h2>\n

    Datorit\u0103 intensit\u0103\u021bii ridicate a exerci\u021biului, s\u0103riturile v\u0103 permit s\u0103 arde\u021bi multe calorii. Doar 30 de minute de antrenament sunt suficiente <\/strong>pentru a sc\u0103pa de 300-500 kcal, <\/strong>ceea ce \u00eenseamn\u0103 c\u0103 pierzi \u00eentre 10-16 kcal \u00eentr-un minut<\/strong>. \u00cen compara\u021bie, o jum\u0103tate de or\u0103 de cursuri intensive de aerobic \u00eenseamn\u0103 aproximativ 250 kcal mai pu\u021bin, alergarea la 9,5-10 km\/h ofer\u0103 o ardere de 320-370 kcal, antrenamentul pe un aparat de canotaj \u00eentr-un ritm rapid – aproximativ 300-330 kcal, iar ciclismul la 15-20 km\/h – 250-300 kcal.<\/p>\n

    Merit\u0103 s\u0103 ne amintim c\u0103 rezultatul final depinde de mul\u021bi factori, printre care: v\u00e2rsta, greutatea, \u00een\u0103l\u021bimea, sexul, intensitatea exerci\u021biilor fizice sau chiar starea \u00een care v\u0103 afla\u021bi \u00eentr-o anumit\u0103 zi.<\/p>\n

    \"O<\/p>\n

    S\u0103rirea \u0219i pierderea \u00een greutate: cum arat\u0103 o schimbare de figur\u0103?<\/h2>\n

    Pentru ca s\u0103riturile s\u0103 fie eficiente pentru pierderea \u00een greutate, pe l\u00e2ng\u0103 antrenamentul regulat, este esen\u021bial s\u0103 ave\u021bi grij\u0103 cum arat\u0103 dieta \u0219i recuperarea.<\/strong> Supravegheaz\u0103-\u021bi deficitul caloric (pentru mai multe informa\u021bii, vezi articolul: Efectele alerg\u0103rii: cum \u0219i c\u00e2t de mult s\u0103 alergi pentru a-\u021bi schimba silueta) \u0219i durata adecvat\u0103 a somnului. Lipsa de recuperare, o diet\u0103 prea restrictiv\u0103 \u0219i problemele de somn vor face ca procesul de sl\u0103bire s\u0103 fie mai dificil \u0219i poate fi contraproductiv.<\/p>\n

    O metamorfoz\u0103 a figurii cu ajutorul s\u0103riturii <\/strong>trebuie s\u0103 fie bine planificat\u0103. S\u0103ri\u021bi de 2-4 ori pe s\u0103pt\u0103m\u00e2n\u0103, timp de 30 de minute, ca parte a unui antrenament aerobic, adic\u0103 \u00eentr-un ritm constant \u0219i \u00eentre 60-70% din ritmul cardiac maxim (HR max = 220 – v\u00e2rsta) sau, dac\u0103 sunte\u021bi o persoan\u0103 avansat\u0103, include\u021bi un antrenament pe intervale de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n

    O lun\u0103 de antrenament regulat va avea ca rezultat o greutate mai mic\u0103 \u0219i o reducere a circumferin\u021bei \u00een zonele sensibile, adic\u0103 coapsele, \u0219oldurile \u0219i abdomenul. Talia, fesele \u0219i gambele vor c\u0103p\u0103ta un contur frumos.<\/p>\n","protected":false},"excerpt":{"rendered":"

    \u00ce\u021bi aminte\u0219ti c\u00e2t de distractiv era s\u0103 sari coarda c\u00e2nd erai copil? Dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 v\u0103 sculpta\u021bi corpul, acest obiect discret merit\u0103 revizuit. Afla\u021bi ce mu\u0219chi lucreaz\u0103 atunci c\u00e2nd s\u0103ri\u021bi \u0219i ce ob\u021bine\u021bi din exerci\u021biile de s\u0103rituri. Skipping: de ce s\u0103 pariezi pe acest tip de exerci\u021biu? Coarda de s\u0103rituri […]<\/p>\n","protected":false},"author":7,"featured_media":552,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-si-sala-de-sport"],"acf":[],"yoast_head":"\nSkipping: ce face, ce mu\u0219chi lucreaz\u0103 \u0219i pierde \u00een greutate? 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Efectele \u0219i metamorfoza figurii \u00eenainte \u0219i dup\u0103 - Blog Sportano.ro","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.ro\/blog\/skipping-ce-face-ce-muschi-lucreaza-si-pierde-in-greutate-efectele-si-metamorfoza-figurii-inainte-si-dupa\/","og_locale":"ro_RO","og_type":"article","og_title":"Skipping: ce face, ce mu\u0219chi lucreaz\u0103 \u0219i pierde \u00een greutate? Efectele \u0219i metamorfoza figurii \u00eenainte \u0219i dup\u0103 - Blog Sportano.ro","og_description":"\u00ce\u021bi aminte\u0219ti c\u00e2t de distractiv era s\u0103 sari coarda c\u00e2nd erai copil? Dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 v\u0103 sculpta\u021bi corpul, acest obiect discret merit\u0103 revizuit. Afla\u021bi ce mu\u0219chi lucreaz\u0103 atunci c\u00e2nd s\u0103ri\u021bi \u0219i ce ob\u021bine\u021bi din exerci\u021biile de s\u0103rituri. Skipping: de ce s\u0103 pariezi pe acest tip de exerci\u021biu? Coarda de s\u0103rituri […]","og_url":"https:\/\/sportano.ro\/blog\/skipping-ce-face-ce-muschi-lucreaza-si-pierde-in-greutate-efectele-si-metamorfoza-figurii-inainte-si-dupa\/","article_published_time":"2022-08-19T12:54:36+00:00","article_modified_time":"2025-07-22T12:33:52+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/FCyubeKZndayJOK-fT-cinF0yLnkvSUU8vZXq3RkrCx85Uf4S2b_fIGaJkurTQS9Ua379dDETehDrxRKPvWqW097Dr0FRw7cHkTmy13AdeXCqPCwljtjj5-g1FQ0G7m4RzluJeEDEOQYGDEdFyUJFERNB2tbxu-8KZAufKkiw-9yWJ0R.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Scris de":"Sylwia Stwora-Petela","Timp estimat pentru citire":"8 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.ro\/blog\/skipping-ce-face-ce-muschi-lucreaza-si-pierde-in-greutate-efectele-si-metamorfoza-figurii-inainte-si-dupa\/#article","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/skipping-ce-face-ce-muschi-lucreaza-si-pierde-in-greutate-efectele-si-metamorfoza-figurii-inainte-si-dupa\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87"},"headline":"Skipping: ce face, ce mu\u0219chi lucreaz\u0103 \u0219i pierde \u00een greutate? 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