{"id":19050,"date":"2021-07-07T11:58:50","date_gmt":"2021-07-07T08:58:50","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18539"},"modified":"2025-08-14T14:27:25","modified_gmt":"2025-08-14T11:27:25","slug":"exercitii-pentru-un-mai-bun-echilibru-fizic","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/exercitii-pentru-un-mai-bun-echilibru-fizic\/","title":{"rendered":"Exerci\u021bii pentru un mai bun echilibru fizic"},"content":{"rendered":"

\"Exerci\u021bii<\/p>\n

Auzim peste tot c\u0103 echilibrul este esen\u021bial \u00een via\u021ba noastr\u0103. Este un concept pe care ar trebui s\u0103 \u00eel aplic\u0103m \u00een privin\u021ba alimenta\u021biei, sportului, relax\u0103rii muncii \u0219i, desigur, a felului \u00een care g\u00e2ndim \u0219i ne g\u00e2ndim. \u00cen schimb, de cele mai multe ori, ignor\u0103m importan\u021ba echilibrului fizic. Credem c\u0103 este folositor numai \u00een cazul acroba\u021bilor sau atunci c\u00e2nd vrei s\u0103 \u00eenve\u021bi s\u0103 te plimbi cu bicicleta sau rolele. De fapt, atunci c\u00e2nd \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti echilibrul \u00ee\u021bi po\u021bi dezvolta at\u00e2t coordonarea, c\u00e2t \u0219i puterea fizic\u0103 \u0219i o s\u0103 sim\u021bi c\u0103 te po\u021bi mi\u0219ca mai liber \u0219i mai sigur pe tine. Dup\u0103 ce \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti mobilitatea, stabilitatea \u0219i flexibilitatea o s\u0103 \u00eencepi s\u0103 vezi c\u0103 treburile zilnice pe care le faci devin mult mai u\u0219or de realizat. \u0218i cum mintea \u0219i corpul sunt \u00eentr-o str\u00e2ns\u0103 leg\u0103tur\u0103, \u00eembun\u0103t\u0103\u021birea echilibrului fizic te poate ajuta s\u0103 te concentrezi mai bine \u0219i s\u0103 \u00ee\u021bi eliberezi mintea de stres, probleme etc.<\/p>\n

Cum func\u021bioneaz\u0103?<\/strong><\/h4>\n

Exerci\u021biile fizice axate pe echilibru pun de obicei accent pe mu\u0219chii abdominali, cei din partea inferioar\u0103 a spatelui \u0219i picioare. Pot ajuta \u00een acest proces \u0219i exerci\u021biile pentru partea inferioar\u0103 a corpului.<\/p>\n

\u0218tim c\u0103, la \u00eenceput, aceste exerci\u021bii pot p\u0103rea dificile, mai ales dac\u0103 nu te-ai obi\u0219nuit s\u0103 faci constant sport, \u00eens\u0103, lucr\u00e2nd zi de zi la ele, o s\u0103 \u00eenceap\u0103 s\u0103 par\u0103 mult mai u\u0219or de f\u0103cut. Atunci c\u00e2nd sim\u021bi c\u0103 exerci\u021biile devin din ce \u00een ce mai u\u0219oare po\u021bi cre\u0219te gradual num\u0103rul de repeti\u021bii. Pentru a face acest proces mai u\u0219or, atunci c\u00e2nd te apuci, po\u021bi vorbi cu o persoan\u0103 apropiat\u0103 s\u0103 te supervizeze sau poate chiar s\u0103 le fac\u0103 \u00eempreun\u0103 cu tine.<\/p>\n

Po\u021bi modifica exerci\u021biile \u00een func\u021bie de nevoile tale. Po\u021bi s\u0103 mai adaugi etape la ele sau chiar s\u0103 sco\u021bi pentru a mai reduce din dificultate. Noi am observat c\u0103 atunci c\u00e2nd \u00eencepem cu partea non-dominant\u0103 \u2013 adic\u0103 cu piciorul st\u00e2ng, pentru dreptaci, de exemplu \u2013 exerci\u021biile realizate cu partea dominant\u0103 par mai u\u0219oare. Po\u021bi face de dou\u0103 ori exerci\u021biile pentru partea nondominant\u0103 pentru a-\u021bi balansa corpul \u00eentre cele dou\u0103 p\u0103r\u021bi. Odat\u0103 ce aceste exerci\u021bii \u00ee\u021bi intr\u0103 \u00een reflex, pentru a face totul mai incitant, po\u021bi \u00eencerca s\u0103 le faci cu un ochi \u00eenchis sau poate chiar cu ambii ochi \u00eenchi\u0219i.<\/p>\n

Exerci\u021bii de echilibru pentru adul\u021bi<\/strong><\/h4>\n

Cu aceste exerci\u021bii \u00ee\u021bi po\u021bi men\u021bine corpul activ, \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti echilibrul \u0219i coordonarea. Astfel, \u00eempiedicatul de lucrurile mici o s\u0103 fie mai rar \u0219i o s\u0103 reu\u0219im s\u0103 evit\u0103m viitoare c\u0103deri \u0219i r\u0103ni u\u0219oare.<\/p>\n

1. Mersul pe sfoar\u0103<\/strong><\/p>\n

    \n
  • \u00centinde pe jos o sfoar\u0103 de aproximativ un metru lungime (poate fi, desigur, mai lung\u0103 sau mai scurt\u0103 de at\u00e2t. Dac\u0103 nu ai o sfoar\u0103, po\u021bi pune o panglic\u0103 sau ce g\u0103se\u0219ti \u00een cas\u0103).<\/li>\n
  • Pune-\u021bi m\u00e2inile pe \u0219olduri.<\/li>\n
  • \u00cencerac\u0103 s\u0103 mergi pe sfoar\u0103 drept, f\u0103r\u0103 a p\u0103\u0219i cumva lateral.<\/li>\n
  • F\u0103 cel pu\u021bin 15 pa\u0219i, \u00een fa\u021b\u0103 \u0219i \u00een spate.<\/li>\n<\/ul>\n

    2. Mi\u0219c\u0103 barca<\/strong><\/p>\n

      \n
    • Stai cu picioarele \u00eendep\u0103rtate, s\u0103 fie cam la acela\u0219i nivel cu \u0219oldurile.<\/li>\n
    • Sprijin\u0103-\u021bi greutatea pe fiecare picior \u00een parte, ferm \u0219i uniform.<\/li>\n
    • Atunci c\u00e2nd \u00ee\u021bi men\u021bii echilibrul pe piciorul st\u00e2ng, \u00eel ridici pe cel drept \u0219i r\u0103m\u00e2i \u00een aceast\u0103 pozi\u021bie timp de 30 de secunde.<\/li>\n
    • Dup\u0103 ce cobori \u00eencet piciorul drept, repe\u021bi etapa de mai sus, dar cu piciorul st\u00e2ng ridicat.<\/li>\n
    • \u00cencerc\u0103 s\u0103 faci acest exerci\u021biu de 20 de ori, 10 cu partea st\u00e2ng\u0103 \u0219i 10 cu partea dreapt\u0103.<\/li>\n<\/ul>\n

      3. Exerci\u021biul flamingo<\/strong><\/p>\n

        \n
      • Stai \u00een picioare, sprijin\u00e2ndu-te de piciorul drept \u00een timp ce st\u00e2ngul este ridicat, \u00een fa\u021b\u0103, cu un unghi de 90 de grade la genunchi.<\/li>\n
      • Te po\u021bi folosi de un scaun sau un perete \u00een timp ce \u00ee\u021bi ridici piciorul.<\/li>\n
      • Nu uita de postur\u0103! Men\u021bine coloana, capul \u0219i g\u00e2tul \u00eentr-o singur\u0103 linie.<\/li>\n
      • Pentru a cre\u0219te dificultatea, extinde m\u00e2na ca \u0219i cum ai vrea s\u0103 \u00ee\u021bi apuci piciorul st\u00e2ng.<\/li>\n
      • R\u0103m\u00e2i \u00een aceast\u0103 pozi\u021bie 15 secunde \u0219i apoi schimb\u0103 piciorul ridicat.<\/li>\n<\/ul>\n

        Exerci\u021bii de echilibru pentru copii<\/strong><\/h4>\n

        Putem face exerci\u021biile \u00eempreun\u0103 cu cei mici pentru a-i ajuta s\u0103-\u0219i dezvolte echilibrul \u0219i coordonarea. \u00cen plus, este mai distractiv atunci c\u00e2nd ai pe cineva care face mi\u0219care \u00eempreun\u0103 cu tine.<\/p>\n

        1. Balan\u021ba<\/strong><\/p>\n

          \n
        • Plaseaz\u0103 un obiect u\u0219or, precum un s\u0103cule\u021b de orez, pe cap sau pe umeri.<\/li>\n
        • \u00cencearc\u0103 s\u0103 mergi \u00een linie dreapt\u0103 \u00een timp ce \u00ee\u021bi men\u021bii postura \u0219i echilibrul astfel \u00eenc\u00e2t s\u0103 nu cad\u0103 s\u0103cule\u021bul.<\/li>\n
        • Dup\u0103 ce te obi\u0219nuie\u0219ti po\u021bi merge \u00een zig-zag, \u00een cerc sau din st\u00e2nga \u00een dreapta.<\/li>\n<\/ul>\n

          2. Mersul \u00een linie<\/strong><\/p>\n

            \n
          • \u021aine m\u00e2inile ridicate lateral, astfel \u00eenc\u00e2t s\u0103 fie paralele cu podeaua.<\/li>\n
          • Folose\u0219te cret\u0103 sau o sfoar\u0103 pentru a crea o linie pe care s\u0103 o urmezi.<\/li>\n
          • Mergi drept pun\u00e2nd un picior \u00een fa\u021ba celuilalt, mai exact, pune c\u0103lc\u00e2iul drept \u00een fa\u021ba degetelor de la piciorul st\u00e2ng, ating\u00e2ndu-le cu c\u0103lc\u00e2iul \u0219i viceversa.<\/li>\n
          • Mergi \u00eencet, ca s\u0103 nu te dezechilibrezi.<\/li>\n
          • \u00cencearc\u0103 s\u0103 faci \u00eentre 5 \u0219i 20 de pa\u0219i.<\/li>\n<\/ul>\n

            3. Statuete muzicale<\/strong><\/p>\n

              \n
            • Pune muzica preferat\u0103; danseaz\u0103 liber, iar \u201eDJ\u201d-ul (ar fi bine s\u0103 nu fii chiar tu) trebuie s\u0103 pun\u0103 pauz\u0103, din c\u00e2nd \u00een c\u00e2nd, melodiei, lu\u00e2ndu-te prin surprindere.<\/li>\n
            • C\u00e2nd muzica se opre\u0219te, trebuie s\u0103 r\u00e2m\u00e2i \u00een acea pozi\u021bie, nemi\u0219cat\/\u0103 ca o statuie. Reporne\u0219ti dansul c\u00e2nd reporne\u0219te muzica. Simplu, nu…?<\/li>\n<\/ul>\n

              De ce este important echilibrul?<\/strong><\/h4>\n

              Atunci c\u00e2nd \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti echilibrul, activit\u0103\u021bile zilnice, precum urcatul sc\u0103rilor, c\u0103ratul bagajelor \u0219i schimb\u0103rile bru\u0219te de direc\u021bie devin mai u\u0219oare. O baz\u0103 stabil\u0103 \u0219i puternic\u0103 te va ajuta s\u0103 te mi\u0219ti cu mai mult\u0103 coordonare \u0219i fluiditate. Totodat\u0103, activit\u0103\u021bile sportive realizate \u00eempreun\u0103 cu cei dragi nu vor mai reprezenta o problem\u0103.<\/p>\n

              Dezvoltarea echilibrului fizic te poate ajuta s\u0103 \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti \u0219i s\u0103n\u0103tatea. Aceste exerci\u021bii pot reduce num\u0103rul de r\u0103ni ob\u021binute \u00een urma c\u0103z\u0103turilor. Te poate ajuta \u0219i s\u0103 fii mai con\u0219tient de postura pe care o are corpul t\u0103u pe parcursul zilei, astfel o s\u0103 observi c\u0103 din ce \u00een ce mai des o s\u0103 \u00ee\u021bi ajustezi postura la birou, astfel \u00eenc\u00e2t s\u0103 fii cu coloana dreapt\u0103.<\/p>\n

              La \u00eenceput poate fi destul de greu s\u0103 \u00eencerci s\u0103 \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti echilibrul, dar te asigur\u0103m c\u0103 r\u0103splata este pe m\u0103sur\u0103. \u00cen plus, nu trebuie s\u0103 vezi aceste exerci\u021bii ca pe ceva ce trebuie respectat cu sfin\u021benie, te po\u021bi juca cu ele astfel \u00eenc\u00e2t s\u0103 te distrezi \u00een timp ce le faci. Cum aceste exerci\u021bii sunt potrivite pentru toate v\u00e2rstele, le po\u021bi face \u00eempreun\u0103 \u0219i cu cei dragi, poate a\u0219a o s\u0103 v\u0103 pute\u021bi motiva unul pe cel\u0103lalt. Mai mult, un pas \u00een plus \u00een fiecare zi ne poate ajuta s\u0103 devenim zi de zi mai buni.<\/p>\n","protected":false},"excerpt":{"rendered":"

              Auzim peste tot c\u0103 echilibrul este esen\u021bial \u00een via\u021ba noastr\u0103. Este un concept pe care ar trebui s\u0103 \u00eel aplic\u0103m \u00een privin\u021ba alimenta\u021biei, sportului, relax\u0103rii muncii \u0219i, desigur, a felului \u00een care g\u00e2ndim \u0219i ne g\u00e2ndim. \u00cen schimb, de cele mai multe ori, ignor\u0103m importan\u021ba echilibrului fizic. Credem c\u0103 este folositor numai \u00een cazul acroba\u021bilor […]<\/p>\n","protected":false},"author":12,"featured_media":19075,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1372],"tags":[716,779,858],"class_list":{"0":"post-19050","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-miscare","8":"tag-sano-vita","9":"tag-sanovita","10":"tag-sport"},"yoast_head":"\nExerci\u021bii pentru un mai bun echilibru fizic – Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Atunci c\u00e2nd \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti echilibrul \u00ee\u021bi po\u021bi dezvolta at\u00e2t coordonarea, c\u00e2t \u0219i puterea fizic\u0103 \u0219i o s\u0103 sim\u021bi c\u0103 te po\u021bi mi\u0219ca mai sigur pe tine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sanovita.ro\/blog\/exercitii-pentru-un-mai-bun-echilibru-fizic\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exerci\u021bii pentru un mai bun echilibru fizic – Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"Atunci c\u00e2nd \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti echilibrul \u00ee\u021bi po\u021bi dezvolta at\u00e2t coordonarea, c\u00e2t \u0219i puterea fizic\u0103 \u0219i o s\u0103 sim\u021bi c\u0103 te po\u021bi mi\u0219ca mai sigur pe tine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sanovita.ro\/blog\/exercitii-pentru-un-mai-bun-echilibru-fizic\/\" \/>\n<meta property=\"og:site_name\" content=\"Zi de zi mai bine - 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