{"id":596,"date":"2022-09-05T08:15:13","date_gmt":"2022-09-05T08:15:13","guid":{"rendered":"https:\/\/sportano.ro\/blog\/cum-sa-mergeti-corect-cu-bastoane-de-mers-nordic-tehnica-si-cele-mai-importante-reguli-pentru-incepatori\/"},"modified":"2025-07-22T12:43:33","modified_gmt":"2025-07-22T12:43:33","slug":"cum-sa-mergeti-corect-cu-bastoane-de-mers-nordic-tehnica-si-cele-mai-importante-reguli-pentru-incepatori","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/cum-sa-mergeti-corect-cu-bastoane-de-mers-nordic-tehnica-si-cele-mai-importante-reguli-pentru-incepatori\/","title":{"rendered":"Cum s\u0103 merge\u021bi corect cu bastoane de mers nordic? Tehnica \u0219i cele mai importante reguli pentru \u00eencep\u0103tori"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Mersul sistematic cu bastoane v\u0103 permite s\u0103 pierde\u021bi \u00een greutate, s\u0103 v\u0103 pune\u021bi \u00een form\u0103 \u0219i s\u0103 cre\u0219te\u021bi for\u021ba muscular\u0103. Cu toate acestea, pentru ca acest lucru s\u0103 se \u00eent\u00e2mple, este necesar\u0103 o tehnic\u0103 de mers corect\u0103. Cum s\u0103 mergi corect cu bastoanele de nordic walking pentru a observa efectele dup\u0103 doar c\u00e2teva plimb\u0103ri \u0219i pentru a nu te accidenta?<\/strong><\/p>\n<h2>Nordic walking: o activitate pentru toat\u0103 lumea<\/h2>\n<p><strong>Mersul nordic, <\/strong>adic\u0103 mar\u0219ul cu be\u021be dedicate, \u00ee\u0219i are originea \u00een Finlanda \u0219i a fost folosit ini\u021bial pentru a completa antrenamentul schiorilor de fond, printre altele: \u00een afara sezonului de iarn\u0103. \u00cen zilele noastre, este una dintre cele mai populare forme de recreere, de ale c\u0103rei propriet\u0103\u021bi benefice se bucur\u0103 multe persoane, indiferent de v\u00e2rst\u0103, de condi\u021bia lor sau de forma de efort fizic depus zilnic. Mersul nordic este utilizat pe scar\u0103 larg\u0103 \u00een reabilitare. De asemenea, nu exist\u0103 nici o lips\u0103 de persoane care o practic\u0103 \u00een mod competitiv. Un mare avantaj al acestui tip de activitate fizic\u0103 este faptul c\u0103 nu necesit\u0103 un echipament complicat (sunt suficien\u021bi bastoanele de nordic walking alese corespunz\u0103tor), condi\u021bia fizic\u0103 \u0219i poate fi practicat pe tot parcursul anului \u0219i pe diferite terenuri.<\/p>\n<p>Care sunt principalele beneficii ale mersului nordic?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00eent\u0103re\u0219te mu\u0219chii picioarelor, abdomenului, spatelui, bra\u021belor \u0219i umerilor;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">reduce durerile coloanei vertebrale \u0219i ajut\u0103 la relaxarea tensiunii musculare;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ajut\u0103 la corectarea posturii \u0219i la eliminarea defectelor posturale, cum ar fi scolioza;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">cre\u0219te capacitatea respiratorie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00eent\u0103re\u0219te sistemul cardiovascular \u0219i sistemul imunitar;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">scade nivelul de colesterol r\u0103u din s\u00e2nge (LDL);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">reduce sarcina asupra coloanei vertebrale \u0219i a articula\u021biilor gleznei, genunchiului \u0219i \u0219oldului cu p\u00e2n\u0103 la 30%;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00eent\u0103re\u0219te sistemul articular \u0219i osos;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00eembun\u0103t\u0103\u021be\u0219te abilit\u0103\u021bile motorii;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">contracareaz\u0103 \u00eemb\u0103tr\u00e2nirea \u0219i osteoporoza;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00eembun\u0103t\u0103\u021be\u0219te func\u021bia cerebral\u0103;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00eembun\u0103t\u0103\u021be\u0219te concentrarea \u0219i memoria;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00eembun\u0103t\u0103\u021be\u0219te starea de spirit \u0219i reduce nivelul de stres.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315b011f1261.png\" alt=\"Doi oameni folosesc be\u021be de drume\u021bie pe o potec\u0103 \u00eentr-o p\u0103dure\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Pentru cine va fi benefic\u0103 mersul pe jos cu be\u021be de mers nordic?<\/h2>\n<p style=\"text-align: start;\">Practic, toat\u0103 lumea &#8211; copii, tineri, adul\u021bi \u0219i seniori &#8211; poate beneficia de efectele benefice ale mersului <strong>cu be\u021be de mers nordic, <\/strong>fie \u0219i numai datorit\u0103 riscului sc\u0103zut de accidentare \u00een timp ce se men\u021bine o <strong>tehnic\u0103 de mers corect\u0103<\/strong>. Utilizarea bastoanelor ajut\u0103 la reducerea tensiunii membrelor inferioare \u0219i a coloanei vertebrale \u0219i la men\u021binerea echilibrului (sprijinul suplimentar reduce riscul de \u00eempiedicare, c\u0103dere etc.), ceea ce face din acest sport o modalitate excelent\u0103 de <strong>activitate fizic\u0103 pentru persoanele \u00een v\u00e2rst\u0103 sau pentru persoanele supraponderale sau obeze<\/strong>. Este o form\u0103 sigur\u0103 de exerci\u021bii fizice pentru <strong>femeile \u00eens\u0103rcinate \u0219i postnatale <\/strong>care doresc s\u0103-\u0219i men\u021bin\u0103 corpul \u00een form\u0103, pentru persoanele care se <strong>\u00eentorc la sport dup\u0103 o <\/strong>accidentare sau pentru fo\u0219tii <strong>sportivi profesioni\u0219ti care, din cauza unei <\/strong>accident\u0103ri, nu-\u0219i pot continua cariera profesional\u0103, dar doresc un corp \u00een form\u0103. Este o modalitate bun\u0103 de a stimula circula\u021bia s\u00e2ngelui \u0219i a limfei \u0219i, prin urmare, este o activitate fizic\u0103 potrivit\u0103 pentru persoanele predispuse la umflarea membrelor superioare \u0219i inferioare \u0219i la probleme de circula\u021bie. Nordic Walking poate fi practicat de diabetici, hipertensivi \u0219i de persoanele care sufer\u0103 de boala Parkinson.<\/p>\n<p style=\"text-align: start;\">Ave\u021bi un loc de munc\u0103 sedentar, merge\u021bi stresat \u0219i \u00eencordat sau c\u0103uta\u021bi s\u0103 ad\u0103uga\u021bi varietate la antrenamentele dvs.? \u00cencepe\u021bi s\u0103 m\u0103r\u0219\u0103lui\u021bi sistematic cu be\u021be pentru a reduce durerile de spate, pentru a v\u0103 relaxa sau pentru a face exerci\u021bii generale.<\/p>\n<p style=\"text-align: start;\">Nordic Walking poate fi practicat \u00een grup, ceea ce \u00eel face o modalitate excelent\u0103 de a g\u0103si companie, de a \u00eent\u00e2lni persoane cu interese similare sau de a v\u0103 motiva s\u0103 fi\u021bi activi \u00een mod sistematic \u0219i s\u0103 v\u0103 schimba\u021bi obiceiurile existente.<\/p>\n<h2>Cum s\u0103 mergi corect cu bastoane? Tehnic\u0103, \u00eembr\u0103c\u0103minte \u0219i echipament<\/h2>\n<p>Atunci c\u00e2nd <strong>merge\u021bi cu bastoane de mers nordic<\/strong>, men\u021bine\u021bi o mi\u0219care natural\u0103 &#8211; identic\u0103 cu cea a mersului dinamic&#8230;. Silueta trebuie s\u0103 fie dreapt\u0103 (\u00eendrepta\u021bi buricul spre coloana vertebral\u0103), u\u0219or aplecat\u0103 \u00een fa\u021b\u0103 (nu v\u0103 coco\u0219a\u021bi pe spate), umerii relaxa\u021bi \u0219i privirea \u00eendreptat\u0103 \u00eenainte. Mai jos ve\u021bi g\u0103si cele mai importante puncte despre mersul corect cu bastoane.<\/p>\n<h3>St\u00e2lpi potrivi\u021bi<\/h3>\n<p>Ave\u021bi nevoie de be\u021be care s\u0103 se potriveasc\u0103 \u00een\u0103l\u021bimii dvs. &#8211; acestea trebuie s\u0103 ating\u0103 solul atunci c\u00e2nd cotul este \u00eendoit la 90 de grade (pentru cei care sunt familiariza\u021bi cu tehnica de mers) sau la 100 de grade (dac\u0103 este prima dvs. sesiune cu be\u021be). Pute\u021bi calcula lungimea be\u021belor folosind formula: \u00een\u0103l\u021bime <strong>(cm) x 0,68 &#8211; <\/strong>dac\u0103 sunte\u021bi \u00eencep\u0103tor sau <strong>\u00een\u0103l\u021bime x 0,72 <\/strong>&#8211; pentru cei avansa\u021bi.<\/p>\n<p>Pute\u021bi alege fie un model reglabil, fie unul fix &#8211; primul v\u0103 ofer\u0103 mai mult spa\u021biu de manevr\u0103 \u0219i v\u0103 permite s\u0103 varia\u021bi durata de urcare la nivelul urm\u0103tor. Pentru mai multe informa\u021bii, consulta\u021bi articolul nostru despre alegerea corect\u0103 a <a href=\"https:\/\/sportano.ro\/blog\/cum-de-a-alege-bastoanele-potrivite-pentru-nordic-walking-cele-mai-importante-reguli\/\"><u>be\u021belor de mers nordic<\/u><\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315b012ad80e.png\" alt=\"Grup\u0103 de oameni folosind be\u021be de exerci\u021bii \u00een aer liber \u00eentr-un parc verde\" width=\"816\" height=\"426\" \/><\/p>\n<h3>\u00cenc\u0103lzire<\/h3>\n<p>Aceasta este o parte esen\u021bial\u0103 a oric\u0103rei sesiuni cu be\u021be de mers nordic pentru a v\u0103 asigura c\u0103 mu\u0219chii, articula\u021biile \u0219i tendoanele sunt preg\u0103tite pentru efort. Ar trebui s\u0103 dureze <strong>aproximativ 10-15 minute<\/strong>. Se pot efectua urm\u0103toarele exerci\u021bii: extensii \u0219i rota\u021bii ale bra\u021belor \u00eenainte \u0219i \u00eenapoi, r\u0103suciri ale trunchiului, rota\u021bii ale \u0219oldurilor, transferuri de m\u00e2n\u0103 la m\u00e2n\u0103 deasupra capului cu bastoanele, flexiuni ale genunchilor, extensii ale picioarelor \u00eenainte, \u00eenapoi \u0219i lateral, v\u00e2slire cu bastoanele \u00eenapoi \u0219i lateral, fand\u0103ri \u0219i abdomene alternante, ghemuit\/semighemuit cu degetele de la picioare \u0219i s\u0103rituri &#8222;silen\u021bioase&#8221;. Rotiri silen\u021bioase (\u00een loc s\u0103 sar\u0103, piciorul se duce dinamic \u00eentr-o parte, iar bra\u021bele trec peste cap \u00een acela\u0219i timp).<\/p>\n<h3>Mi\u0219c\u0103rile m\u00e2inilor \u0219i prinderea bastoanelor<\/h3>\n<p>Prinde\u021bi bastoanele de m\u00e2ini, prinde\u021bi m\u00e2nerul \u0219i \u00eendrepta\u021bi m\u0103nu\u0219a spre dumneavoastr\u0103. Mi\u0219carea \u00eenainte a m\u00e2inii \u00eencepe de la um\u0103r \u0219i trebuie s\u0103 continue p\u00e2n\u0103 c\u00e2nd m\u00e2na ajunge la nivelul buricului. M\u00e2na trebuie s\u0103 fie dreapt\u0103 \u0219i s\u0103 \u021bin\u0103 bine axul bastonului. \u00cen acela\u0219i timp, m\u00e2na din spate elibereaz\u0103 str\u00e2nsoarea c\u00e2nd se afl\u0103 \u00een spatele liniei \u0219oldului. St\u00e2lpul ar trebui s\u0103 p\u0103trund\u0103 \u00een pavaj la un unghi de 45 de grade \u00een mijlocul dintre picioare sau \u00een apropierea degetelor de la piciorul din spate (din col\u021b). \u021aine\u021bi bra\u021bele cu pr\u0103jinile aproape de trunchi. Munca efectiv\u0103 a m\u00e2inilor \u0219i a picioarelor \u00een Nordic Walking este alternant\u0103, adic\u0103 atunci c\u00e2nd m\u00e2na st\u00e2ng\u0103 este \u00een fa\u021b\u0103 este \u00eenso\u021bit\u0103 de piciorul drept \u0219i invers.<\/p>\n<h3>Aranjament pentru picioare<\/h3>\n<p>A\u0219eza\u021bi picioarele \u00een paralel, la o distan\u021b\u0103 de l\u0103\u021bimea \u0219oldurilor. C\u00e2nd merge\u021bi cu be\u021be de mers nordic, a\u0219eza\u021bi piciorul de la c\u0103lc\u00e2i (degetele de la picioare \u00eendreptate \u00een sus). Greutatea este apoi transferat\u0103 la mijlocul piciorului, iar prin intermediul t\u0103lpii piciorului mi\u0219carea se \u00eendreapt\u0103 spre degetele de la picioare, urmat\u0103 de o s\u0103ritur\u0103 de la degetul mare. Face\u021bi pa\u0219i pu\u021bin mai lungi dec\u00e2t cei pe care \u00eei face\u021bi atunci c\u00e2nd merge\u021bi \u00een mod normal.<\/p>\n<h3>Distan\u021ba \u0219i intensitatea corespunz\u0103toare<\/h3>\n<p>Din cauza consumului ridicat de energie, \u00eencepe\u021bi prin a parcurge distan\u021be scurte la \u00eenceputul aventurii dumneavoastr\u0103 de Nordic Walking. Tot ce trebuie s\u0103 face\u021bi este s\u0103 m\u0103r\u0219\u0103lui\u021bi timp de 30 de minute \u00een jurul cartierului dvs. \u00eentr-un ritm moderat (f\u0103r\u0103 a v\u0103 pierde respira\u021bia). Pute\u021bi alterna \u00eentinderile de mers cu bastoane cu momente de mers dinamic f\u0103r\u0103 a le folosi. Alege\u021bi un teren plat, care nu necesit\u0103 efort. Pe m\u0103sur\u0103 ce v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi tehnica \u0219i v\u0103 cre\u0219te condi\u021bia fizic\u0103, prelungi\u021bi traseul \u0219i dificultatea, timpul \u0219i intensitatea de mers.<\/p>\n<h3>\u00cembr\u0103c\u0103minte \u0219i \u00eenc\u0103l\u021b\u0103minte sport<\/h3>\n<p style=\"text-align: start;\">Baza pentru o plimbare eficient\u0103 cu bastoane este reprezentat\u0103 de pantofi confortabili, cu talp\u0103 ferm\u0103, dar flexibil\u0103, cu o band\u0103 de rulare adaptat\u0103 la teren \u0219i cu amortizare adecvat\u0103 (spum\u0103 special\u0103 la c\u0103lc\u00e2i). Este util\u0103 \u00eembr\u0103c\u0103mintea termic\u0103 cu o croial\u0103 flexibil\u0103, nerestrictiv\u0103, care evacueaz\u0103 eficient umezeala. Dac\u0103 ave\u021bi de g\u00e2nd s\u0103 face\u021bi o plimbare mai lung\u0103, lua\u021bi un rucsac mic de drume\u021bie cu o jachet\u0103 de ploaie \u00eempachetat\u0103, m\u0103nu\u0219i de antrenament, o p\u0103l\u0103rie sau o e\u0219arf\u0103 multifunc\u021bional\u0103 de buff, o sticl\u0103 de ap\u0103\/bidon \u0219i gust\u0103ri. Iarna, \u00eembrac\u0103-te \u00een ceea ce se nume\u0219te &#8222;ceap\u0103&#8221;, adic\u0103 \u00eembrac\u0103-te \u00een 3 straturi, \u00eencep\u00e2nd cu lenjeria de corp termic\u0103, apoi o c\u0103ma\u0219\u0103 termic\u0103\/polar\u0103 \u0219i, \u00een final, o jachet\u0103 de iarn\u0103 func\u021bional\u0103.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315b013c3e0b.png\" alt=\"Persoan\u0103 folosind be\u021be de trekking pe un traseu natural\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Cum s\u0103 mergi cu bastoane pentru a pierde \u00een greutate?<\/h2>\n<p>Nordic Walking este o form\u0103 excelent\u0103 de exerci\u021bii pentru pierderea \u00een greutate datorit\u0103 faptului c\u0103 implic\u0103 90% din mu\u0219chii din corpul nostru \u00een mi\u0219care. \u00cen plus, mu\u0219chii superiori \u0219i inferiori sunt lucra\u021bi \u00een mod egal, ceea ce face ca <strong>mersul nordic s\u0103 fie cu 40% mai eficient dec\u00e2t mersul clasic <\/strong>\u0219i ne permite s\u0103 parcurgem distan\u021be mai lungi f\u0103r\u0103 s\u0103 ne pierdem r\u0103suflarea. Rezultatul este o reducere mai eficient\u0103 a gr\u0103simii corporale \u0219i o rat\u0103 metabolic\u0103 mai rapid\u0103. \u00cen plus, \u00een timpul unei sesiuni de NW de o or\u0103, pute\u021bi arde aproximativ <strong>400 kcal <\/strong>(\u00een func\u021bie de sex, v\u00e2rst\u0103, greutate sau ritm de mers), \u00een timp ce mersul obi\u0219nuit \u00een ritm lent arde aproximativ <strong>200-280 kcal<\/strong>.<\/p>\n<p>Deci, cum s\u0103 mergi cu bastoane pentru a pierde \u00een greutate? Mai presus de toate, conteaz\u0103 regularitatea \u0219i tehnica corect\u0103 de mers. Potrivit Asocia\u021biei poloneze de Nordic Walking, pentru a pierde \u00een greutate, ar trebui s\u0103 v\u0103 <strong>antrena\u021bi de 1-3 ori pe s\u0103pt\u0103m\u00e2n\u0103, timp de 60-90 de minute, p\u0103str\u00e2nd un ritm moderat <\/strong>(pute\u021bi vorbi liber \u0219i nu sim\u021bi\u021bi c\u0103 nu mai ave\u021bi aer). Nu uita\u021bi c\u0103 cele mai bune rezultate vin dintr-o combina\u021bie de regularitate cu o diet\u0103 echilibrat\u0103 \u0219i o recuperare adecvat\u0103.<\/p>\n<h2>Cele mai frecvente gre\u0219eli f\u0103cute atunci c\u00e2nd merge\u021bi cu bastoane<\/h2>\n<p>Respectarea tehnicii corecte atunci c\u00e2nd merge\u021bi cu bastoanele este un element cheie pentru a ob\u021bine rezultatele dorite. Ce gre\u0219eli ar trebui evitate atunci c\u00e2nd face\u021bi Nordic Walking?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Lungimea incorect\u0103 a st\u00e2lpilor &#8211; \u00eempiedic\u0103 mi\u0219carea corect\u0103 de \u00eempingere;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">mar\u0219ul unilateral (cunoscut sub numele de inching), adic\u0103 plasarea piciorului drept\/st\u00e2ng \u0219i a m\u00e2inii drepte\/st\u00e2ngi \u00eenainte \u00een acela\u0219i timp;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">conducerea st\u00e2lpilor prea mult \u00een fa\u021b\u0103 sau \u00een spate \u00een raport cu intervalul de pa\u0219i;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u021bine\u021bi \u00een permanen\u021b\u0103 m\u00e2nerele be\u021belor, f\u0103r\u0103 a le elibera atunci c\u00e2nd face\u021bi o mi\u0219care de \u00eentoarcere a bra\u021bului atunci c\u00e2nd m\u00e2na se afl\u0103 \u00een spatele \u0219oldului &#8211; m\u00e2nerele speciale sub form\u0103 de m\u0103nu\u0219\u0103 \u00eempiedic\u0103 pierderea be\u021belor;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">r\u0103sucirea m\u00e2inii atunci c\u00e2nd aceasta este \u00een spatele t\u0103u;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">un pas prea scurt;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">mers \u00een\u021bepenit \u00een loc de mi\u0219care natural\u0103 \u0219i viguroas\u0103;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Lipsa \u00eenc\u0103lzirii, care poate contribui la r\u0103nire sau traum\u0103.<\/p>\n<\/li>\n<\/ul>\n<p>O tehnic\u0103 corect\u0103 de mers cu be\u021be de mers nordic v\u0103 va ajuta s\u0103 evita\u021bi durerea. Dac\u0103 sunte\u021bi nou \u00een acest sport, lua\u021bi un curs cu un instructor profesionist care v\u0103 va verifica corectitudinea mi\u0219c\u0103rilor \u0219i v\u0103 va ajuta s\u0103 elimina\u021bi orice gre\u0219eal\u0103.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mersul sistematic cu bastoane v\u0103 permite s\u0103 pierde\u021bi \u00een greutate, s\u0103 v\u0103 pune\u021bi \u00een form\u0103 \u0219i s\u0103 cre\u0219te\u021bi for\u021ba muscular\u0103. Cu toate acestea, pentru ca acest lucru s\u0103 se \u00eent\u00e2mple, este necesar\u0103 o tehnic\u0103 de mers corect\u0103. Cum s\u0103 mergi corect cu bastoanele de nordic walking pentru a observa efectele dup\u0103 doar c\u00e2teva plimb\u0103ri \u0219i [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":601,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-turism"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cum s\u0103 merge\u021bi corect cu bastoane de mers nordic? Tehnica \u0219i cele mai importante reguli pentru \u00eencep\u0103tori - 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\/cum-sa-mergeti-corect-cu-bastoane-de-mers-nordic-tehnica-si-cele-mai-importante-reguli-pentru-incepatori\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 merge\u021bi corect cu bastoane de mers nordic? Tehnica \u0219i cele mai importante reguli pentru \u00eencep\u0103tori - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Mersul sistematic cu bastoane v\u0103 permite s\u0103 pierde\u021bi \u00een greutate, s\u0103 v\u0103 pune\u021bi \u00een form\u0103 \u0219i s\u0103 cre\u0219te\u021bi for\u021ba muscular\u0103. Cu toate acestea, pentru ca acest lucru s\u0103 se \u00eent\u00e2mple, este necesar\u0103 o tehnic\u0103 de mers corect\u0103. Cum s\u0103 mergi corect cu bastoanele de nordic walking pentru a observa efectele dup\u0103 doar c\u00e2teva plimb\u0103ri \u0219i [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/cum-sa-mergeti-corect-cu-bastoane-de-mers-nordic-tehnica-si-cele-mai-importante-reguli-pentru-incepatori\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-05T08:15:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-22T12:43:33+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315b01505a81.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=\"10 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cum s\u0103 merge\u021bi corect cu bastoane de mers nordic? Tehnica \u0219i cele mai importante reguli pentru \u00eencep\u0103tori - 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\/cum-sa-mergeti-corect-cu-bastoane-de-mers-nordic-tehnica-si-cele-mai-importante-reguli-pentru-incepatori\/","og_locale":"ro_RO","og_type":"article","og_title":"Cum s\u0103 merge\u021bi corect cu bastoane de mers nordic? Tehnica \u0219i cele mai importante reguli pentru \u00eencep\u0103tori - Blog Sportano.ro","og_description":"Mersul sistematic cu bastoane v\u0103 permite s\u0103 pierde\u021bi \u00een greutate, s\u0103 v\u0103 pune\u021bi \u00een form\u0103 \u0219i s\u0103 cre\u0219te\u021bi for\u021ba muscular\u0103. Cu toate acestea, pentru ca acest lucru s\u0103 se \u00eent\u00e2mple, este necesar\u0103 o tehnic\u0103 de mers corect\u0103. 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