{"id":620,"date":"2022-09-08T10:04:49","date_gmt":"2022-09-08T10:04:49","guid":{"rendered":"https:\/\/sportano.ro\/blog\/broasca-de-inot-cum-sa-inveti-sa-inoti-stilul-clasic-totul-despre-tehnica-corecta-si-rezultate\/"},"modified":"2025-07-10T09:22:37","modified_gmt":"2025-07-10T09:22:37","slug":"broasca-de-inot-cum-sa-inveti-sa-inoti-stilul-clasic-totul-despre-tehnica-corecta-si-rezultate","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/broasca-de-inot-cum-sa-inveti-sa-inoti-stilul-clasic-totul-despre-tehnica-corecta-si-rezultate\/","title":{"rendered":"Broasca de \u00eenot &#8211; cum s\u0103 \u00eenve\u021bi s\u0103 \u00eeno\u021bi stilul clasic? Totul despre tehnica corect\u0103 \u0219i rezultate"},"content":{"rendered":"\n<p><strong>Broasca este un stil de \u00eenot eficient care v\u0103 permite s\u0103 \u00eenota\u021bi repede \u0219i mult timp f\u0103r\u0103 un consum mare de energie. Cu toate acestea, necesit\u0103 o bun\u0103 coordonare a mi\u0219c\u0103rilor bra\u021belor \u0219i picioarelor \u0219i o respira\u021bie corect\u0103. V\u0103 suger\u0103m cum s\u0103 \u00eenv\u0103\u021ba\u021bi tehnica corect\u0103 \u0219i ce efecte are \u00eenotul broa\u0219tei?<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Stilul clasic, sau \u00eenotul broa\u0219tei: ce implic\u0103? <\/h2>\n\n\n\n<p>Broasca este termenul comun pentru stilul clasic, care este una dintre cele mai vechi tehnici de \u00eenot de baz\u0103. Acest stil a fost folosit pentru prima dat\u0103 \u00een competi\u021biile de \u00eenot \u00een 1871, ceea ce a dat startul istoriei \u00eenotului sportiv \u00een lume. Numele \u00een sine provine de la mi\u0219c\u0103rile care le imit\u0103 pe cele ale unei broa\u0219te \u00eenot\u0103toare. \u00cen acest stil de \u00eenot, bra\u021bele \u0219i picioarele lucreaz\u0103 simetric, \u00eentr-o mi\u0219care circular\u0103, \u0219i trebuie s\u0103 fie . \u00cen acela\u0219i timp, munca lor este \u00een concordan\u021b\u0103 cu fazele de ridicare a capului din ap\u0103 \u0219i de scufundare sub ap\u0103, precum \u0219i cu mi\u0219carea ondulatorie a corpului. Este extrem de important s\u0103 men\u021bine\u021bi o siluet\u0103 aerodinamic\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Care sunt beneficiile \u00eenotului broa\u0219tei? Efecte \u0219i beneficii pentru s\u0103n\u0103tate <\/h2>\n\n\n\n<p>\u00cenotul regulat \u00een stil clasic, fie c\u0103 este practicat \u00een mod recreativ sau competitiv, este excelent pentru s\u0103n\u0103tatea fizic\u0103 \u0219i mental\u0103. Afla\u021bi care sunt principalele efecte \u0219i beneficii ale broa\u0219tei \u00eenot\u0103toare:<\/p>\n\n\n\n<ul class=\"wp-block-list parent-of-p\">\n<li><p style=\"text-align: start\">\u00eembun\u0103t\u0103\u021birea condi\u021biei fizice;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">o func\u021bionare mai eficient\u0103 a inimii \u0219i o mai bun\u0103 circula\u021bie a s\u00e2ngelui, ceea ce ajut\u0103 la reducerea riscului de boli cardiovasculare;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">\u00eembun\u0103t\u0103\u021birea ratei metabolice;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">o rezisten\u021b\u0103 muscular\u0103 mai mare;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">dezvoltarea mu\u0219chilor umerilor, bra\u021belor \u0219i picioarelor;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">\u00eembun\u0103t\u0103\u021birea coordon\u0103rii motorii;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">sub\u021bierea siluetei;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">\u00eembun\u0103t\u0103\u021birea aspectului pieptului \u0219i al bustului;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">\u00eembun\u0103t\u0103\u021birea capacit\u0103\u021bii pulmonare;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">oxigenarea organismului;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">\u00eent\u0103rirea sistemului scheletic;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">cre\u0219terea amplitudinii de mi\u0219care \u0219i a flexibilit\u0103\u021bii mu\u0219chilor \u0219i articula\u021biilor;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">amelioreaz\u0103 tensiunea asupra coloanei vertebrale \u0219i articula\u021biilor;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">\u00eembun\u0103t\u0103\u021birea posturii;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">corectarea defectelor posturale, cum ar fi scolioza;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">Consolidarea pielii \u0219i \u00eembun\u0103t\u0103\u021birea aspectului acesteia, inclusiv reducerea celulitei;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">\u00eembun\u0103t\u0103\u021birea st\u0103rii de spirit, printre altele, prin cre\u0219terea secre\u021biei de serotonin\u0103, hormonul responsabil pentru buna dispozi\u021bie;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">reducerea nivelului de stres.<\/p><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Ce mu\u0219chi lucreaz\u0103 la \u00eenotul broa\u0219tei? <\/h2>\n\n\n\n<p>\u00cenotul broa\u0219tei implic\u0103 75-85% din picioare, care sunt for\u021ba motrice din spatele \u00eentregii mi\u0219c\u0103ri \u0219i permit deplasarea \u00eenainte. Bra\u021bele sunt responsabile pentru 15-25% din viteza mi\u0219c\u0103rii. Mu\u0219chii pieptului sunt dezvolta\u021bi \u00een principal \u00een \u00eenotul broa\u0219tei, dar umerii, bra\u021bele, coapsele \u0219i fesele cap\u0103t\u0103, de asemenea, putere \u0219i au contururi frumoase.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e2te calorii sunt arse de broasca \u00eenot\u00e2nd? <\/h2>\n\n\n\n<p>Pe parcursul unei ore de \u00eenot \u00een broasc\u0103, pute\u021bi arde \u00eentre 350 \u0219i 800 kcal, \u00een func\u021bie de ritmul \u00een care \u00eenota\u021bi. Rezultatul final este influen\u021bat \u0219i de mul\u021bi al\u021bi factori, printre care: v\u00e2rsta, sexul, greutatea, nivelul de antrenament sau dispozi\u021bia zilei. Cu toate acestea, dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate, s\u0103 v\u0103 sub\u021bia\u021bi sau s\u0103 v\u0103 sculpta\u021bi silueta sau s\u0103 v\u0103 cre\u0219te\u021bi rata metabolic\u0103, merit\u0103 s\u0103 include\u021bi valul de \u00eenot \u00een programul de antrenament \u0219i s\u0103 v\u0103 antrena\u021bi \u00een mod regulat \u00een piscin\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00cenotul corect al broa\u0219tei &#8211; tehnic\u0103 <\/h2>\n\n\n\n<p>Este o idee bun\u0103 s\u0103 \u00eencepe\u021bi tehnica de \u00eenot corect al broa\u0219tei prin adoptarea unei pozi\u021bii de start aerodinamice. \u00centinde\u021bi-v\u0103 pe burt\u0103, picioarele \u0219i bra\u021bele trebuie s\u0103 fie drepte, iar capul trebuie s\u0103 fie \u00een linie cu coloana vertebral\u0103. Privi\u021bi spre fundul bazinului. <\/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=\"Breaststroke Swimming Technique | Body Positioning\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/3aofS2pF6A0?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<h3 class=\"wp-block-heading\">Munca m\u00e2inilor <\/h3>\n\n\n\n<p>La broasc\u0103, activitatea m\u00e2inilor const\u0103 \u00een 3 faze: apucarea apei, prinderea \u0219i transferul. Odat\u0103 ajun\u0219i \u00een pozi\u021bia de start, \u00eendoi\u021bi u\u0219or bra\u021bele la nivelul coatelor, \u00eendrepta\u021bi palmele \u00een jos cu degetul mare \u0219i pozi\u021biona\u021bi-le u\u0219or \u00een spatele umerilor. Apropia\u021bi degetele \u0219i \u00eencepe\u021bi s\u0103 face\u021bi o mi\u0219care lateral\u0103 \u0219i descendent\u0103 a bra\u021belor spre linia umerilor. Apoi, \u00een fa\u021ba pieptului, \u00eendoi\u021bi bine bra\u021bele \u0219i reveni\u021bi energic la pozi\u021bia de plecare. Mi\u0219carea bra\u021belor se efectueaz\u0103 \u00een timp ce picioarele se \u00eendoaie. Fi\u021bi aten\u021bi la acest aspect, astfel \u00eenc\u00e2t bra\u021bele s\u0103 nu dep\u0103\u0219easc\u0103 linia trunchiului.<\/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=\"Breaststroke Swimming Technique | Stroke\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mFFxTuaMpDQ?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<h3 class=\"wp-block-heading\">Jocul de picioare <\/h3>\n\n\n\n<p>Lucrul corect al picioarelor este cheia pentru a \u00eenota rapid broasca. \u00cen stilul clasic, picioarele execut\u0103 3 faze ale loviturii de picior: \u00eentoarcere, prindere \u0219i \u00eempingere. \u00cen faza ini\u021bial\u0103, c\u00e2nd v\u0103 asuma\u021bi pozi\u021bia de start, picioarele sunt drepte. Picioarele trebuie s\u0103 fie \u021binute perpendiculare pe ap\u0103. Faza de \u00eentoarcere presupune \u00eendoirea picioarelor la genunchi \u0219i tragerea c\u0103lc\u00e2iului spre fese. \u00cen timpul fazei de prindere a apei, \u00eendep\u0103rta\u021bi genunchii unul de cel\u0103lalt \u0219i \u00eentoarce\u021bi picioarele spre exterior. \u00cen timpul fazei de propulsie, \u00eempinge\u021bi-v\u0103 ferm departe de ap\u0103 \u0219i \u00eendrepta\u021bi-v\u0103 picioarele c\u00e2t mai mult posibil. Efectua\u021bi o mi\u0219care \u00eengust\u0103 &#8211; genunchii trebuie s\u0103 fie \u00een linie cu sau u\u0219or peste l\u0103\u021bimea \u0219oldurilor.<\/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=\"Breaststroke Swimming Technique | Kick\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BJj9z4n0STk?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<h3 class=\"wp-block-heading\">Respir\u0103 <\/h3>\n\n\n\n<p>O respira\u021bie corect\u0103 \u00een \u00eenotul broa\u0219tei este responsabil\u0103 at\u00e2t de o oboseal\u0103 mai mic\u0103, c\u00e2t \u0219i de un ritm mai rapid de mi\u0219care. Inhalarea are loc atunci c\u00e2nd \u00eendoi\u021bi genunchii \u0219i \u00eempinge\u021bi cu bra\u021bele \u00een acela\u0219i timp &#8211; apoi capul iese la suprafa\u021b\u0103 (b\u0103rbia trebuie s\u0103 fie orientat\u0103 spre suprafa\u021ba apei) \u00eempreun\u0103 cu partea superioar\u0103 a spatelui. Expira\u021bia are loc sub ap\u0103. La broasc\u0103, capul trebuie s\u0103 fie u\u0219or sub suprafa\u021ba apei. <\/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=\"Breaststroke Swimming Technique | Breathing\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RBs2sPifsq8?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<h2 class=\"wp-block-heading\">Cele mai frecvente gre\u0219eli \u00een stilul clasic de \u00eenot <\/h2>\n\n\n\n<p>Una dintre gre\u0219elile de baz\u0103 \u00een stilul clasic este \u00eenotul cu a\u0219a-numita broasc\u0103 deschis\u0103 (capul este ridicat deasupra apei tot timpul). Aceast\u0103 pozi\u021bie a corpului poate provoca dureri la nivelul coloanei cervicale, toracice sau lombare. Afla\u021bi care sunt celelalte gre\u0219eli cele mai frecvente f\u0103cute \u00een \u00eenotul \u00een stil clasic:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list parent-of-p\">\n<li><p style=\"text-align: start\">respira\u021bie superficial\u0103;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">mi\u0219carea vertical\u0103 a picioarelor;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">munca asimetric\u0103 a picioarelor;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">o \u00eentindere prea mare a picioarelor;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">plasarea slab\u0103 a piciorului;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">lovituri de picior prea \u00eenguste;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">mi\u0219carea bra\u021bului care se extinde dincolo de linia um\u0103rului;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">o mi\u0219care prea \u00eengust\u0103 a umerilor;<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">pozi\u021bia orizontal\u0103 a m\u00e2inilor (acestea trebuie s\u0103 fie \u00eentoarse spre exterior);<\/p><\/li>\n\n\n\n<li><p style=\"text-align: start\">degete larg desf\u0103cute;<\/p><\/li>\n\n\n\n<li><p>\u00eenclinarea capului prea devreme\/prea t\u00e2rziu \u00een raport cu bra\u021bele de \u00eendreptare.<\/p><\/li>\n<\/ul>\n\n\n\n<p>Din cauza dificult\u0103\u021bii pe care \u00eenotul \u00een broasc\u0103 o poate avea la \u00eenceput, merit\u0103 s\u0103 merge\u021bi la c\u00e2teva lec\u021bii cu un instructor profesionist pentru a evita repetarea gre\u0219elilor \u0219i dezvoltarea unei tehnici incorecte.<\/p>\n\n\n\n<p>Dezvoltarea unei tehnici corecte de \u00eenot \u00een stil clasic este extrem de important\u0103 pentru a beneficia pe deplin de efectele pozitive ale acestei forme de activitate fizic\u0103. Utilizarea corect\u0103 a bra\u021belor \u0219i a picioarelor \u0219i o respira\u021bie adecvat\u0103 v\u0103 vor permite s\u0103 \u00eenota\u021bi eficient \u0219i ergonomic, f\u0103r\u0103 riscul de a v\u0103 \u00eentinde spatele. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Broasca este un stil de \u00eenot eficient care v\u0103 permite s\u0103 \u00eenota\u021bi repede \u0219i mult timp f\u0103r\u0103 un consum mare de energie. Cu toate acestea, necesit\u0103 o bun\u0103 coordonare a mi\u0219c\u0103rilor bra\u021belor \u0219i picioarelor \u0219i o respira\u021bie corect\u0103. V\u0103 suger\u0103m cum s\u0103 \u00eenv\u0103\u021ba\u021bi tehnica corect\u0103 \u0219i ce efecte are \u00eenotul broa\u0219tei? Stilul clasic, sau \u00eenotul [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":624,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-620","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporturi-acvatice"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Broasca de \u00eenot - cum s\u0103 \u00eenve\u021bi s\u0103 \u00eeno\u021bi stilul clasic? Totul despre tehnica corect\u0103 \u0219i rezultate - 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\/broasca-de-inot-cum-sa-inveti-sa-inoti-stilul-clasic-totul-despre-tehnica-corecta-si-rezultate\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Broasca de \u00eenot - cum s\u0103 \u00eenve\u021bi s\u0103 \u00eeno\u021bi stilul clasic? Totul despre tehnica corect\u0103 \u0219i rezultate - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Broasca este un stil de \u00eenot eficient care v\u0103 permite s\u0103 \u00eenota\u021bi repede \u0219i mult timp f\u0103r\u0103 un consum mare de energie. Cu toate acestea, necesit\u0103 o bun\u0103 coordonare a mi\u0219c\u0103rilor bra\u021belor \u0219i picioarelor \u0219i o respira\u021bie corect\u0103. V\u0103 suger\u0103m cum s\u0103 \u00eenv\u0103\u021ba\u021bi tehnica corect\u0103 \u0219i ce efecte are \u00eenotul broa\u0219tei? 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Totul despre tehnica corect\u0103 \u0219i rezultate - 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\/broasca-de-inot-cum-sa-inveti-sa-inoti-stilul-clasic-totul-despre-tehnica-corecta-si-rezultate\/","og_locale":"ro_RO","og_type":"article","og_title":"Broasca de \u00eenot - cum s\u0103 \u00eenve\u021bi s\u0103 \u00eeno\u021bi stilul clasic? Totul despre tehnica corect\u0103 \u0219i rezultate - Blog Sportano.ro","og_description":"Broasca este un stil de \u00eenot eficient care v\u0103 permite s\u0103 \u00eenota\u021bi repede \u0219i mult timp f\u0103r\u0103 un consum mare de energie. Cu toate acestea, necesit\u0103 o bun\u0103 coordonare a mi\u0219c\u0103rilor bra\u021belor \u0219i picioarelor \u0219i o respira\u021bie corect\u0103. V\u0103 suger\u0103m cum s\u0103 \u00eenv\u0103\u021ba\u021bi tehnica corect\u0103 \u0219i ce efecte are \u00eenotul broa\u0219tei? 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