{"id":841,"date":"2022-11-10T08:45:16","date_gmt":"2022-11-10T08:45:16","guid":{"rendered":"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/"},"modified":"2025-07-22T08:50:36","modified_gmt":"2025-07-22T08:50:36","slug":"antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/","title":{"rendered":"Antrenament \u00eenainte de schi: 7 exerci\u021bii care te ajut\u0103 s\u0103 te preg\u0103te\u0219ti pentru sezonul de schi"},"content":{"rendered":"<p><strong>Sezonul de schi se apropie din ce \u00een ce mai mult, a\u0219a c\u0103 este un moment bun pentru a \u00eencepe s\u0103 v\u0103 antrena\u021bi pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 \u0219i pentru a v\u0103 \u00eent\u0103ri mu\u0219chii, reduc\u00e2nd astfel riscul diferitelor tipuri de accident\u0103ri. V\u0103 suger\u0103m ce exerci\u021bii de pre-schiat s\u0103 face\u021bi pentru a v\u0103 \u00eent\u0103ri genunchii, picioarele \u0219i trunchiul \u0219i c\u00e2nd este cel mai bun moment pentru a \u00eencepe s\u0103 v\u0103 preg\u0103ti\u021bi pentru o excursie la schi. <\/strong><\/p>\n<h2>De ce este important\u0103 preg\u0103tirea fizic\u0103 pentru sporturile de iarn\u0103?<\/h2>\n<p>Indiferent dac\u0103 practica\u021bi schi alpin, schi fond sau snowboarding, preg\u0103tirea fizic\u0103 adecvat\u0103, \u00eent\u0103rirea mu\u0219chilor \u0219i \u00eembun\u0103t\u0103\u021birea condi\u021biei fizice sunt importante pentru siguran\u021ba \u00een sporturile de iarn\u0103. O bun\u0103 rezisten\u021b\u0103 v\u0103 permite s\u0103 v\u0103 bucura\u021bi din plin de \u00eentreaga excursie, \u00een loc s\u0103 v\u0103 opri\u021bi dup\u0103 c\u00e2teva ore de schi, deoarece o rezisten\u021b\u0103 slab\u0103 va duce la oboseal\u0103 excesiv\u0103, lipsa echilibrului \u0219i a coordon\u0103rii va cauza o serie de c\u0103z\u0103turi demotivante, durerile dureroase se vor instala dup\u0103 prima zi sau vacan\u021ba va fi distrus\u0103 de o \u00eentindere muscular\u0103\/\u00eentindere de glezn\u0103\/ ruptur\u0103 de ligamente sau alt\u0103 accidentare care v\u0103 va \u00eempiedica s\u0103 v\u0103 \u00eentoarce\u021bi pe p\u00e2rtii. Dezvoltarea unei rezisten\u021be adecvate se va traduce prin posibilitatea de a petrece ore \u00eendelungate la schi alpin sau schi fond, \u00een timp ce \u00eembun\u0103t\u0103\u021birea condi\u021biei fizice \u0219i a echilibrului va avea un impact pozitiv asupra controlului \u0219i mi\u0219c\u0103rilor pe schiuri \u0219i va facilita \u00eembun\u0103t\u0103\u021birea abilit\u0103\u021bilor. O preg\u0103tire adecvat\u0103 pentru sezon nu numai c\u0103 va asigura confortul \u0219i satisfac\u021bia schiului, dar va cre\u0219te \u0219i siguran\u021ba &#8211; a dumneavoastr\u0103 \u0219i a celorlal\u021bi iubitori de activit\u0103\u021bi de iarn\u0103 pe p\u00e2rtii.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/11\/gdi-636cba1d4a5f4.png\" alt=\"O femeie se antreneaz\u0103 intens \u00een echipament sportiv ro\u0219u, concentr\u00e2ndu-se pe fiecare mi\u0219care\" width=\"816\" height=\"426\" \/><\/p>\n<h2>C\u00e2nd s\u0103 \u00eencepi s\u0103 te preg\u0103te\u0219ti pentru sezonul de schi?<\/h2>\n<p>Este o idee bun\u0103 s\u0103 \u00eencepe\u021bi preg\u0103tirile pentru schi cu cel pu\u021bin 6-8 s\u0103pt\u0103m\u00e2ni \u00eenainte de c\u0103l\u0103toria planificat\u0103. Cu c\u00e2t sunte\u021bi mai pu\u021bin activ\u0103 zilnic, cu at\u00e2t mai mult timp va fi necesar pentru a ob\u021bine rezultate satisf\u0103c\u0103toare. Chiar dac\u0103 schia\u021bi \u00een mod recrea\u021bional \u0219i merge\u021bi pe p\u00e2rtii doar o dat\u0103 pe an, dar sunte\u021bi activ \u00een fiecare zi, merit\u0103 s\u0103 \u00eencorpora\u021bi un set de exerci\u021bii \u00een antrenamentul dumneavoastr\u0103 cu o lun\u0103 \u00eenainte de a merge pe p\u00e2rtii pentru prima dat\u0103 \u00een acest sezon, pentru a v\u0103 \u00eent\u0103ri mu\u0219chii cei mai implica\u021bi \u00een schiul alpin sau de fond. \u00cencerca\u021bi s\u0103 face\u021bi exerci\u021bii fizice de cel pu\u021bin 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103, timp de 45 de minute de fiecare dat\u0103.<\/p>\n<h2>Tipuri de exerci\u021bii de pre-skiing<\/h2>\n<p>Antrenamentele \u00eenainte de schi ar trebui s\u0103 includ\u0103:<\/p>\n<ul class=\"parent-of-p\">\n<li><strong>exerci\u021bii de \u00eent\u0103rire a genunchilor, a articula\u021biilor gleznei \u0219i a coapselor<\/strong> &#8211; concentra\u021bi-v\u0103 pe mu\u0219chii cvadriceps ai coapsei \u0219i pe grupul ischiofemural. Alege\u021bi diferite tipuri de genuflexiuni &#8211; cu greutatea propriului corp, cu greut\u0103\u021bi libere (gantere, kettlebells, gantere) sau cu echipament specializat (TRX, benzi mini etc.). Este recomandabil s\u0103 le efectua\u021bi pe o suprafa\u021b\u0103 instabil\u0103 (de exemplu, bosu, pern\u0103 senzomotorie) sau cu ad\u0103ugarea de s\u0103rituri pentru a \u00eent\u0103ri \u0219i mai mult articula\u021biile genunchiului \u0219i gleznei;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li><strong>exerci\u021bii de \u00eent\u0103rire a feselor<\/strong> &#8211; schiatul se face \u00een principal \u00eentr-o pozi\u021bie \u00eenclinat\u0103, ceea ce se traduce printr-o implicare puternic\u0103 a mu\u0219chilor fesieri. Pentru a \u00eent\u0103ri fesele, efectua\u021bi fand\u0103ri \u0219i flec\u0103ri \u00een diferite planuri, ghemuiri cu v\u00e2rful picioarelor \u00een sus sau s\u0103rituri sau ridic\u0103ri de \u0219olduri \u00een timp ce sta\u021bi \u00eentins pe spate;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li><strong>exerci\u021bii de \u00eent\u0103rire a trunchiulu<\/strong>i &#8211; cele mai bune exerci\u021bii sunt cele care se concentreaz\u0103 pe stabilitatea nucleului \u0219i \u00eent\u0103resc mu\u0219chii care stabilizeaz\u0103 corpul (mu\u0219chiul transversus abdominis, mu\u0219chiul multifidus, diafragma \u0219i mu\u0219chii podelei pelvine). Acestea includ plan\u0219ete, suporturi pentru antebra\u021be pe o suprafa\u021b\u0103 instabil\u0103 (de exemplu, minge de gimnastic\u0103, bosu, cu picioarele sau antebra\u021bele \u00een benzi TRX);<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li><strong>exerci\u021bii de anduran\u021b\u0103<\/strong> &#8211; include\u021bi \u00een planul de antrenament activit\u0103\u021bi precum ciclismul, alergatul pe band\u0103, mersul pe jos \u00een aer liber, \u00eenotul, s\u0103riturile, mersul pe jos nordic, s\u0103riturile, burpees, flot\u0103rile etc.<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li><strong>exerci\u021bii de stabilitate \u0219i echilibru<\/strong> &#8211; acestea constau \u00een exerci\u021biile deja men\u021bionate, adic\u0103 toate tipurile de plan\u0219ete, genunchi sus\u021binu\u021bi (de exemplu, cu ridicarea piciorului opus \u0219i a bra\u021bului) sau alte mi\u0219c\u0103ri efectuate pe un teren instabil care necesit\u0103 implicarea mu\u0219chilor profunzi.<\/li>\n<\/ul>\n<p>\u00centinderea ar trebui s\u0103 fie o parte obligatorie a planului de preg\u0103tire pentru sezonul de schi &#8211; face\u021bi-o dup\u0103 fiecare sesiune de antrenament. Pentru detalii, consulta\u021bi ghidul nostru:<a href=\"https:\/\/sportano.ro\/blog\/stretching-dupa-antrenament-de-ce-este-atat-de-important-beneficii-efecte-si-seturi-de-exercitii-pentru-intinderea-muschilor-dupa-antrenamentul-de-forta-si-cardio\/\"><u> Stretching dup\u0103 antrenament<\/u><\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/11\/gdi-636cba1eaa2ad.png\" alt=\"Persoana \u00ee\u0219i \u00eembun\u0103t\u0103\u021be\u0219te for\u021ba cu ajutorul echipamentului TRX\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Exerci\u021bii de preg\u0103tire pentru schi<\/h2>\n<p>Iat\u0103 7 exerci\u021bii de pre-schi \u0219i c\u00e2teva variante ale acestora pe care s\u0103 le \u00eencorpora\u021bi \u00een antrenamentul de preg\u0103tire pentru sporturile de iarn\u0103.<\/p>\n<h3>Ghemuitul cu un picior (Cunoscut \u0219i sub numele de ghemuitul cu pistol)<\/h3>\n<p>Excelent pentru \u00eent\u0103rirea coapselor, feselor, mu\u0219chilor hamstring \u0219i abdominali. Este o idee bun\u0103 s\u0103 \u00eencepe\u021bi cu un scaun\/canapea\/cutie. De asemenea, pute\u021bi folosi curele TRX. Versiunea mai dificil\u0103 presupune s\u0103 lucrezi doar cu greutatea propriului corp.<\/p>\n<p><strong>Execu\u021bie:<\/strong><\/p>\n<p>Sta\u021bi cu spatele la aproximativ 10-15 cm de cre\u0219tere. Pune\u021bi picioarele la o distan\u021b\u0103 egal\u0103 cu l\u0103\u021bimea \u0219oldurilor sau pu\u021bin mai mare. \u00cendrepta\u021bi bra\u021bele \u00een fa\u021ba dvs. la \u00een\u0103l\u021bimea umerilor sau \u021bine\u021bi-le \u00eempreun\u0103 la \u00een\u0103l\u021bimea pieptului. Trage\u021bi omopla\u021bii spre coloana vertebral\u0103 \u0219i \u00een jos, deschiz\u00e2nd pieptul. P\u0103str\u00e2nd pozi\u021bia de plecare, aduce\u021bi piciorul drept drept drept la genunchi \u00een fa\u021b\u0103 \u0219i ridica\u021bi-l u\u0219or. Efectua\u021bi o ghemuire prin \u00eendoirea simultan\u0103 a articula\u021biei \u0219oldului \u0219i a genunchiului p\u00e2n\u0103 c\u00e2nd atinge ridicarea, \u00een timp ce ridica\u021bi piciorul drept drept drept de la genunchi \u00een sus. Reveni\u021bi \u00een pozi\u021bia de plecare prin expira\u021bie. Evita\u021bi s\u0103 v\u0103 \u00eentinde\u021bi prea mult la nivelul genunchilor. Efectua\u021bi num\u0103rul corespunz\u0103tor de repet\u0103ri \u0219i schimba\u021bi partea.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"TRX Freestyle Friday | TRX Lateral Lunge + TRX Single Leg Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/brUcfm485ao?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><\/p><\/div>\n<p><strong>Varianta cu TRX<\/strong>: \u021aine\u021bi curelele TRX la \u00een\u0103l\u021bimea pieptului, cu bra\u021bele \u00eendoite. Pozi\u021bia de plecare \u0219i mi\u0219carea sunt similare cu cele de mai sus, cu diferen\u021ba c\u0103 \u00eencerci s\u0103 cobori \u00eentr-o ghemuire ad\u00e2nc\u0103.<\/p>\n<h3>Un singur picior deadlift cu gantere\/gantere (Single Leg Deadlift)<\/h3>\n<p>Acest exerci\u021biu va \u00eent\u0103ri mu\u0219chii bicepsului coapsei, fesierii, extensorul spatelui \u0219i mu\u0219chiul drept al abdomenului. Pute\u021bi efectua primele mi\u0219c\u0103ri f\u0103r\u0103 nicio greutate suplimentar\u0103.<\/p>\n<p><strong>Execu\u021bie<\/strong>:<\/p>\n<p>Sta\u021bi mai \u00eengust dec\u00e2t l\u0103\u021bimea \u0219oldurilor \u0219i \u00eendoi\u021bi u\u0219or picioarele la genunchi. \u00cendrepta\u021bi bra\u021bele \u0219i plasa\u021bi-le de-a lungul trunchiului. \u021aine\u021bi greutatea aproape de coapse. Str\u00e2nge\u021bi omopla\u021bii \u0219i \u00eempinge\u021bi pieptul u\u0219or \u00een fa\u021b\u0103. \u021ain\u00e2nd spatele drept \u0219i capul \u00een prelungirea coloanei vertebrale, inspira\u021bi \u0219i \u00eendoi\u021bi \u0219oldurile \u00een timp ce v\u0103 \u00eenclina\u021bi trunchiul \u00eenainte \u0219i ridica\u021bi simultan un picior \u00eenapoi p\u00e2n\u0103 c\u00e2nd acesta este paralel cu ringul de dans.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"One Kettlebell Single Leg Deadlift\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/b9bHy3ojQWA?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><\/p><\/div>\n<h3>Perete Sit (Wall Sit)<\/h3>\n<p>Afecteaz\u0103 \u00een mod pozitiv mu\u0219chii cvadriceps ai coapselor, fesele \u0219i grupul ischiofemural.<\/p>\n<p><strong>Execu\u021bie<\/strong>:<\/p>\n<p>Sta\u021bi pe un perete \u0219i sprijini\u021bi-v\u0103 de el cu spatele (trebuie s\u0103 fie lipite de perete pe toat\u0103 durata exerci\u021biului). Pune\u021bi picioarele la o distan\u021b\u0103 egal\u0103 cu l\u0103\u021bimea \u0219oldurilor. Cobor\u00e2\u021bi \u00een pozi\u021bie de scaun, astfel \u00eenc\u00e2t s\u0103 se men\u021bin\u0103 un unghi drept \u00eentre coaps\u0103 \u0219i tibie (coapsele sunt paralele cu podeaua de dans, iar genunchii sunt alinia\u021bi la \u0219old). Bra\u021bele cobor\u00e2te lejer de-a lungul trunchiului. Men\u021bine\u021bi pozi\u021bia timp de 30-60 s, odihni\u021bi-v\u0103 \u0219i repeta\u021bi de 3-5 ori.<\/p>\n<p><strong>Variante<\/strong>: Po\u021bi efectua Wall Sit cu o minge de gimnastic\u0103 &#8211; pune-o \u00een spatele t\u0103u la nivelul pelvisului.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"How To Have Perfect Legs: Wall Sit\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/-0Q7Lds7B8A?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><\/p><\/div>\n<h3>Sc\u00e2ndur\u0103 (Plank)<\/h3>\n<p>Acest exerci\u021biu izometric este excelent pentru \u00eent\u0103rirea mu\u0219chilor de baz\u0103, care sunt responsabili pentru o bun\u0103 postur\u0103 sau pentru men\u021binerea echilibrului, dar implic\u0103 \u0219i mu\u0219chii picioarelor, spatelui \u0219i bra\u021belor. \u00cen pozi\u021bia de plan\u0219\u0103 \u00eenalt\u0103 v\u0103 sprijini\u021bi pe m\u00e2ini, iar \u00een varianta joas\u0103 pe antebra\u021be.<\/p>\n<p><strong>Execu\u021bie<\/strong>:<\/p>\n<p>Cobor\u00e2\u021bi \u00een genunchi sprijinit, pune\u021bi m\u00e2inile sub umeri la l\u0103\u021bimea umerilor (\u00een varianta joas\u0103, cotul este sub um\u0103r). Dep\u0103rta\u021bi genunchii mai mult dec\u00e2t \u0219oldurile, pozi\u021biona\u021bi picioarele la o distan\u021b\u0103 egal\u0103 cu cea a \u0219oldurilor \u0219i \u00eendrepta\u021bi degetele de la picioare spre ringul de dans. \u00cendreapt\u0103-\u021bi privirea spre podea, capul este o prelungire a coloanei vertebrale. Str\u00e2nge\u021bi fesele \u0219i abdomenul (\u00eendrepta\u021bi buricul spre coloana vertebral\u0103), apropia\u021bi omopla\u021bii \u0219i ridica\u021bi genunchii. \u0218oldurile trebuie s\u0103 fie paralele cu ringul de dans \u0219i \u00een linie cu umerii. Men\u021bine\u021bi pozi\u021bia timp de 20-40 de secunde. Repeta\u021bi de c\u00e2teva ori schimb\u00e2nd, de exemplu, ringul de dans cu o minge de fitness. Pute\u021bi \u00eencepe prin a \u021bine pozi\u021bia plank timp de 20-30 de secunde \u0219i cre\u0219te\u021bi acest timp \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 p\u00e2n\u0103 c\u00e2nd pute\u021bi \u021bine un minut.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Jak prawid\u0142owo wykona\u0107 PLANK (desk\u0119)?\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/HrjC68WNSlE?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><\/p><\/div>\n<p><strong>Variante: Plank lateral <\/strong>&#8211; \u00centinde\u021bi-v\u0103 pe partea dreapt\u0103 cu picioarele drepte. A\u0219eza\u021bi cotul sub um\u0103r \u0219i picioarele unul peste altul (sau, pentru o versiune mai u\u0219oar\u0103, aduce\u021bi piciorul exterior u\u0219or \u00een fa\u021b\u0103 \u0219i sprijini\u021bi-l pe marginea interioar\u0103). A\u0219eza\u021bi m\u00e2na st\u00e2ng\u0103 pe \u0219old, str\u00e2nge\u021bi fesele \u0219i abdomenul, ridica\u021bi \u0219oldurile \u00een sus \u0219i pozi\u021biona\u021bi-v\u0103 corpul astfel \u00eenc\u00e2t s\u0103 formeze o linie. Dac\u0103 v\u0103 sim\u021bi\u021bi \u00eencrez\u0103toare, pute\u021bi ad\u0103uga o mi\u0219care de \u0219old \u00een sus \u0219i \u00een jos.<\/p>\n<h3>Ridic\u0103ri de \u0219olduri culcat pe spate (Glute Bridge)<\/h3>\n<p>Acest exerci\u021biu v\u0103 va oferi fese mai puternice, precum \u0219i mu\u0219chii biceps \u0219i cvadriceps ai coapsei.<\/p>\n<p><strong>Execu\u021bie<\/strong>:<\/p>\n<p>\u00centinde\u021bi-v\u0103 pe un covora\u0219 pe spate. \u00cendoi\u021bi picioarele la genunchi \u0219i dep\u0103rta\u021bi picioarele la l\u0103\u021bimea \u0219oldurilor. Str\u00e2nge\u021bi fesele \u0219i abdomenul (regiunea lombar\u0103 nu trebuie s\u0103 se \u00eendoaie) \u0219i trage\u021bi fesele \u0219i apoi spatele departe de ringul de dans. Ridica\u021bi \u0219oldurile p\u00e2n\u0103 c\u00e2nd acestea sunt \u00een linie cu coapsele. Men\u021bine\u021bi pozi\u021bia pentru o clip\u0103 (1-5 secunde) \u0219i cobor\u00e2\u021bi \u0219oldurile.<\/p>\n<p><strong>Variante<\/strong>: Efectua\u021bi exerci\u021biul cu curele de mini-band\u0103 plasate sub sau peste genunchi. De asemenea, pute\u021bi ad\u0103uga inversiunea genunchilor atunci c\u00e2nd \u0219oldurile sunt ridicate.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"How to Perform the Perfect Glute Bridge\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/OUgsJ8-Vi0E?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><\/p><\/div>\n<h3>Cossack squat<\/h3>\n<p>Atunci c\u00e2nd sunt efectuate sistematic \u0219i corect, angajeaz\u0103 \u00een primul r\u00e2nd cvadricepsul \u0219i bicepsul coapselor \u0219i fesele.<\/p>\n<p><strong>Exerci\u021biu: <\/strong><\/p>\n<p>Sta\u021bi \u00een picioare cu picioarele dep\u0103rtate la l\u0103\u021bimea umerilor, cu degetele de la picioare \u00eendreptate spre exterior. Ridica\u021bi bra\u021bele la \u00een\u0103l\u021bimea pieptului. Inspir\u0103 \u0219i, \u00eendoind piciorul drept la genunchi, trage-\u021bi \u0219oldurile \u00eenapoi, mut\u00e2ndu-\u021bi greutatea pe partea dreapt\u0103. Ave\u021bi grij\u0103 ca genunchiul s\u0103 treac\u0103 deasupra gleznei. \u021aine\u021bi cel\u0103lalt picior drept la genunchi \u0219i pozi\u021bionat peste picior. Reveni\u021bi \u00een pozi\u021bia de plecare \u0219i repeta\u021bi mi\u0219carea pe cealalt\u0103 parte.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"OTW\u00d3RZ BIODRA I PRZYGOTUJ JE DO PRACY - COSSACK SQUAT\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/M0nBbGC7yQ8?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><\/p><\/div>\n<h3>G\u00e2ndacul mort (The Dead Bug)<\/h3>\n<p>\u00cen acest exerci\u021biu de pre-schi, mu\u0219chii abdominali &#8211; drep\u021bi \u0219i oblici &#8211; sunt puternic angaja\u021bi. Important: evita\u021bi \u00eendoirea coloanei lombare &#8211; aceasta trebuie s\u0103 r\u0103m\u00e2n\u0103 \u00een permanen\u021b\u0103 \u00een contact cu podeaua.<\/p>\n<p><strong>Exerci\u021biu: <\/strong><\/p>\n<p>\u00centinde\u021bi-v\u0103 pe spate. Ridica\u021bi picioarele deasupra \u0219oldurilor \u0219i \u00eendoi\u021bi-le la genunchi \u00een unghi drept. Pozi\u021biona\u021bi bra\u021bele la \u00een\u0103l\u021bimea pieptului. Face\u021bi o inspira\u021bie \u0219i, simultan, cobor\u00e2\u021bi piciorul drept \u0219i bra\u021bul st\u00e2ng (\u00een spatele dvs.) peste podea (p\u00e2n\u0103 c\u00e2nd pute\u021bi men\u021bine regiunea lombar\u0103 pe podea). \u00centoarce\u021bi-v\u0103 \u0219i repeta\u021bi mi\u0219carea cobor\u00e2nd piciorul st\u00e2ng \u0219i bra\u021bul drept.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Dead bug - najbardziej niedocenione \u0107wiczenie na brzuch? Kozackie progresje! | Podsztanga.pl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8-1mhF8x1jA?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><\/p><\/div>\n<h2>\u00cenc\u0103lzirea \u00eenainte de schi &#8211; cum ar trebui s\u0103 arate?<\/h2>\n<p>Nu uita\u021bi c\u0103 preg\u0103tirea pentru sezonul de schi nu se \u00eencheie atunci c\u00e2nd v\u0103 pune\u021bi schiurile \u00een picioare. \u00cenainte de a urca cu teleschiul p\u00e2n\u0103 \u00een v\u00e2rful p\u00e2rtiei, trebuie s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi corespunz\u0103tor. C\u00e2teva exerci\u021bii simple v\u0103 vor preg\u0103ti mu\u0219chii, articula\u021biile \u0219i tendoanele pentru efort (printre altele: vor fi mai flexibili, ceea ce va duce la o mai mare amplitudine a mi\u0219c\u0103rilor), vor stimula sistemele cardiovascular \u0219i nervos \u0219i vor oxigena organismul. Acest lucru va reduce riscul de r\u0103nire sau de durere, sporind \u00een acela\u0219i timp eficien\u021ba cursei \u0219i facilit\u00e2nd dob\u00e2ndirea de noi abilit\u0103\u021bi. \u00cenc\u0103lzirea trebuie s\u0103 implice \u00een primul r\u00e2nd articula\u021biile gleznei, genunchiului \u0219i \u0219oldului, precum \u0219i picioarele \u0219i corpul. De asemenea, include\u021bi centura scapular\u0103 \u00een \u00eenc\u0103lzire pentru a sus\u021bine cele mai implicate p\u0103r\u021bi ale corpului.<\/p>\n<p>\u00cenc\u0103lzirea \u00eenainte de schi (sau snowboarding) ar trebui s\u0103 dureze 10-15 minute \u0219i s\u0103 cuprind\u0103 o parte:<\/p>\n<ul class=\"parent-of-p\">\n<li><strong>aerobic <\/strong>&#8211; trot pe loc, s\u0103rituri, s\u0103rituri, s\u0103rituri A \u0219i s\u0103rituri C, etc;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li><strong>dezvoltare general\u0103, inclusiv \u00eentinderi dinamice<\/strong> &#8211; r\u0103suciri ale trunchiului, flexiuni laterale\/\u00eenainte, ridic\u0103ri alternante ale picioarelor \u0219i bra\u021belor, extensii laterale\/\u00eenainte\/\u00eenapoi ale picioarelor, rota\u021bii ale bra\u021belor, \u0219oldurilor \u0219i gleznelor, trucuri \u0219i flexiuni, ghemuit clasic \u0219i tumbe.<\/li>\n<\/ul>\n<p>Antrenamentul pentru sezonul de schi nu necesit\u0103 deloc echipament specializat \u0219i vizite zilnice la sala de sport &#8211; tot ce trebuie s\u0103 face\u021bi este s\u0103 v\u0103 rezerva\u021bi un spa\u021biu \u00een cas\u0103\/apartament \u0219i s\u0103 v\u0103 antrena\u021bi cu greutatea propriului corp. Totul const\u0103 \u00een a fi sistematic, \u00een a v\u0103 adapta planul de antrenament la condi\u021bia dumneavoastr\u0103, la abilit\u0103\u021bile dumneavoastr\u0103 \u0219i la tipul de sport de iarn\u0103 pe care \u00eel ve\u021bi practica (schi fond sau schi alpin) \u0219i \u00een a v\u0103 concentra pe executarea corect\u0103 a mi\u0219c\u0103rilor individuale.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sezonul de schi se apropie din ce \u00een ce mai mult, a\u0219a c\u0103 este un moment bun pentru a \u00eencepe s\u0103 v\u0103 antrena\u021bi pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 \u0219i pentru a v\u0103 \u00eent\u0103ri mu\u0219chii, reduc\u00e2nd astfel riscul diferitelor tipuri de accident\u0103ri. V\u0103 suger\u0103m ce exerci\u021bii de pre-schiat s\u0103 face\u021bi pentru a v\u0103 \u00eent\u0103ri genunchii, [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":846,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"class_list":["post-841","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporturi-de-iarna"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Antrenament \u00eenainte de schi: 7 exerci\u021bii care te ajut\u0103 s\u0103 te preg\u0103te\u0219ti pentru sezonul de schi - 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\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Antrenament \u00eenainte de schi: 7 exerci\u021bii care te ajut\u0103 s\u0103 te preg\u0103te\u0219ti pentru sezonul de schi - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Sezonul de schi se apropie din ce \u00een ce mai mult, a\u0219a c\u0103 este un moment bun pentru a \u00eencepe s\u0103 v\u0103 antrena\u021bi pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 \u0219i pentru a v\u0103 \u00eent\u0103ri mu\u0219chii, reduc\u00e2nd astfel riscul diferitelor tipuri de accident\u0103ri. V\u0103 suger\u0103m ce exerci\u021bii de pre-schiat s\u0103 face\u021bi pentru a v\u0103 \u00eent\u0103ri genunchii, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-10T08:45:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-22T08:50:36+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/11\/gdi-636cba228dec8.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=\"12 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Antrenament \u00eenainte de schi: 7 exerci\u021bii care te ajut\u0103 s\u0103 te preg\u0103te\u0219ti pentru sezonul de schi - 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\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/","og_locale":"ro_RO","og_type":"article","og_title":"Antrenament \u00eenainte de schi: 7 exerci\u021bii care te ajut\u0103 s\u0103 te preg\u0103te\u0219ti pentru sezonul de schi - Blog Sportano.ro","og_description":"Sezonul de schi se apropie din ce \u00een ce mai mult, a\u0219a c\u0103 este un moment bun pentru a \u00eencepe s\u0103 v\u0103 antrena\u021bi pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 \u0219i pentru a v\u0103 \u00eent\u0103ri mu\u0219chii, reduc\u00e2nd astfel riscul diferitelor tipuri de accident\u0103ri. V\u0103 suger\u0103m ce exerci\u021bii de pre-schiat s\u0103 face\u021bi pentru a v\u0103 \u00eent\u0103ri genunchii, [&hellip;]","og_url":"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/","article_published_time":"2022-11-10T08:45:16+00:00","article_modified_time":"2025-07-22T08:50:36+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/11\/gdi-636cba228dec8.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Scris de":"Sylwia Stwora-Petela","Timp estimat pentru citire":"12 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/#article","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87"},"headline":"Antrenament \u00eenainte de schi: 7 exerci\u021bii care te ajut\u0103 s\u0103 te preg\u0103te\u0219ti pentru sezonul de schi","datePublished":"2022-11-10T08:45:16+00:00","dateModified":"2025-07-22T08:50:36+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/"},"wordCount":2485,"publisher":{"@id":"https:\/\/sportano.ro\/blog\/#organization"},"image":{"@id":"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/11\/gdi-636cba228dec8.png","articleSection":["Sporturi de iarna"],"inLanguage":"ro-RO"},{"@type":"WebPage","@id":"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/","url":"https:\/\/sportano.ro\/blog\/antrenament-inainte-de-schi-7-exercitii-care-te-ajuta-sa-te-pregatesti-pentru-sezonul-de-schi\/","name":"Antrenament \u00eenainte de schi: 7 exerci\u021bii care te ajut\u0103 s\u0103 te preg\u0103te\u0219ti pentru sezonul de schi - 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