{"id":257960,"date":"2021-06-22T09:48:25","date_gmt":"2021-06-22T07:48:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=257960"},"modified":"2021-06-22T11:47:41","modified_gmt":"2021-06-22T09:47:41","slug":"cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/","title":{"rendered":"Cum s\u0103 respira\u021bi corect \u00een timp ce face\u021bi mi\u0219care \u0219i de ce este at\u00e2t de important acest lucru?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#Cum_functioneaza_respiratia_in_timpul_antrenamentului\" title=\"Cum func\u021bioneaz\u0103 respira\u021bia \u00een timpul antrenamentului?\">Cum func\u021bioneaz\u0103 respira\u021bia \u00een timpul antrenamentului?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#Antrenamentul_si_sistemul_respirator\" title=\"Antrenamentul \u0219i sistemul respirator\">Antrenamentul \u0219i sistemul respirator<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#Va_folositi_diafragma_in_timpul_respiratiei_Ar_trebui\" title=\"V\u0103 folosi\u021bi diafragma \u00een timpul respira\u021biei? Ar trebui!\">V\u0103 folosi\u021bi diafragma \u00een timpul respira\u021biei? Ar trebui!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#Ce_este_VO%E2%82%82_Max_si_ce_rol_joaca\" title=\"Ce este VO\u2082 Max \u0219i ce rol joac\u0103?\">Ce este VO\u2082 Max \u0219i ce rol joac\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#Este_bine_sa_inspirati_pe_nas_si_sa_expirati_pe_gura\" title=\"Este bine s\u0103 inspira\u021bi pe nas \u0219i s\u0103 expira\u021bi pe gur\u0103?\">Este bine s\u0103 inspira\u021bi pe nas \u0219i s\u0103 expira\u021bi pe gur\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#Cum_sa_respirati_in_timp_ce_va_antrenati\" title=\"Cum s\u0103 respira\u021bi \u00een timp ce v\u0103 antrena\u021bi?\">Cum s\u0103 respira\u021bi \u00een timp ce v\u0103 antrena\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#1_Activitati_aerobice_alergare\" title=\"1. Activit\u0103\u021bi aerobice \/ alergare\">1. Activit\u0103\u021bi aerobice \/ alergare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#2_Antrenamentul_de_forta\" title=\"2. Antrenamentul de for\u021b\u0103\">2. Antrenamentul de for\u021b\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#3_Yogastretching\" title=\"3. Yoga\/stretching\">3. Yoga\/stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#4_High_Intensity_Interval_Training_HIIT\" title=\"4. High Intensity Interval Training \/ HIIT\">4. High Intensity Interval Training \/ HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">\u00cen fiecare zi efectu\u0103m \u00een medie aproximativ <strong>20.000 de inspira\u021bii \u0219i expira\u021bii<\/strong>. Dac\u0103 sunte\u021bi o persoan\u0103 activ\u0103, este foarte posibil ca acest num\u0103r s\u0103 ajung\u0103 <strong>p\u00e2n\u0103 la 50.000<\/strong>. Astfel, mii de litri de aer trec prin pl\u0103m\u00e2ni la fiecare 24 de ore. Chiar \u0219i acum c\u00e2nd citi\u021bi aceste r\u00e2nduri, pl\u0103m\u00e2nii vo\u0219tri lucreaz\u0103 din greu pentru a expulza p\u00e2n\u0103 la <strong>70% din de\u0219eurile din organism<\/strong> sub form\u0103 de dioxid de carbon.<\/span> <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ciuda acestor numere fascinante, <strong>oamenii au tendin\u021ba de a ignora \u00een mod incon\u0219tient respira\u021bia corect\u0103 atunci c\u00e2nd fac exerci\u021bii fizice<\/strong>. De obicei, ne concentr\u0103m \u00een timpul antrenamentului pe p\u0103strarea num\u0103rului de repet\u0103ri, pe bifarea fiec\u0103rei serii de exerci\u021bii ori ne uit\u0103m la smartphone sau smart watch pentru a ne verifica num\u0103rul de kilometri parcur\u0219i. Din p\u0103cate, respira\u021bia corect\u0103 cade pe un plan secundar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vestea bun\u0103 este c\u0103 toat\u0103 lumea poate \u00eenv\u0103\u021ba s\u0103 respire corect cu pu\u021bin\u0103 practic\u0103. \u00cen acest articol, ve\u021bi g\u0103si <strong>toate informa\u021biile necesare despre respira\u021bie \u00een timpul exerci\u021biilor fizice \u0219i de ce este important s\u0103 respira\u021bi corect \u00een timpul antrenamentului.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg\" alt=\"Exerci\u021biile fizice m\u0103resc eficien\u021ba \u0219i eficacitatea sistemului respirator\" class=\"wp-image-210939\" title=\"Exerci\u021biile fizice m\u0103resc eficien\u021ba \u0219i eficacitatea sistemului respirator\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg 711w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-253x400.jpg 253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-972x1536.jpg 972w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-1296x2048.jpg 1296w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-scaled.jpg 1620w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_functioneaza_respiratia_in_timpul_antrenamentului\"><\/span><strong>Cum func\u021bioneaz\u0103 respira\u021bia \u00een timpul antrenamentului?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Descrierea cursului complet al respira\u021biei este destul de complicat\u0103 \u0219i mai pu\u021bin important\u0103 pentru scopul nostru, a\u0219a c\u0103 vom men\u021biona cele mai importante lucruri. Pentru a \u00een\u021belege <strong>elementele de baz\u0103 ale respira\u021biei<\/strong>, este suficient s\u0103 \u0219tim c\u0103 atunci c\u00e2nd aerul este inhalat prin nas sau gur\u0103, acesta trece treptat prin <strong>trahee \u0219i pl\u0103m\u00e2ni \u0219i sute de milioane de camere pulmonare mici, <\/strong>numite <strong>alveole<\/strong>. Acestea pot fi considerate ca fiind mici \u201econtainere\u201d care ajut\u0103 la separarea oxigenului de dioxidul de carbon. \u00cen alveole exist\u0103 un schimb \u00eentre <strong>oxigen<\/strong>, care se deplaseaz\u0103 mai departe c\u0103tre inim\u0103, creier \u0219i al\u021bi mu\u0219chi \u0219i <strong>dioxid de carbon<\/strong>, pe care \u00eel expir\u0103m cu ajutorul celulelor ro\u0219ii din s\u00e2nge. Dup\u0103 cum am specificat \u00een introducere, acest proces se repet\u0103 de <strong>17.000 p\u00e2n\u0103 la 25.000 de ori<\/strong> pe zi \u00een cazul unui adult, \u00een principal \u00een func\u021bie de activitatea fizic\u0103 \u0219i stilul de via\u021b\u0103 al acestuia.<\/span> <span style=\"color: #ff6600\"><strong>[1-2]<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Astfel, cu fiecare respira\u021bie, primim <strong>oxigenul<\/strong> de care organismul are nevoie pentru a func\u021biona. Cu c\u00e2t ne deplas\u0103m mai mult, cu at\u00e2t avem nevoie de mai mult oxigen, ceea ce cre\u0219te direct propor\u021bional nivelul de dioxid de carbon. Cu o cantitate mai mare din acest gaz \u00een s\u00e2nge, cre\u0219te \u0219i num\u0103rul ionilor de hidrogen, care se reflect\u0103 \u00eentr-o u\u0219oar\u0103 sc\u0103dere a <strong>pH-ului s\u00e2ngelui<\/strong>. Men\u021bion\u0103m acest lucru, deoarece un pH mai sc\u0103zut \u00een timpul activit\u0103\u021bii fizice este asociat cu o respira\u021bie mai intens\u0103.<\/span> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Principalul impuls pentru care \u201epierdem respira\u021bia\u201d \u00een timpul efortului este, prin urmare, nevoia de oxigen, dar \u0219i efortul de a elimina dioxidul de carbon din organism. Aerul pe care <strong>\u00eel respir\u0103m \u00een timpul antrenamentului este (numai) de aproximativ 21% oxigen \u0219i p\u00e2n\u0103 la 78% azot<\/strong> \u00eempreun\u0103 cu urme de heliu sau hidrogen. Pl\u0103m\u00e2nii no\u0219tri se ocup\u0103 apoi de schimbul de aproximativ <strong>4 p\u00e2n\u0103 la 5% oxigen cu dioxid de carbon<\/strong>, care apoi se deplaseaz\u0103 \u00een afara corpului.<\/span> <span style=\"color: #ff6600\"><strong>[4-5]<\/strong><\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenamentul_si_sistemul_respirator\"><\/span><strong>Antrenamentul \u0219i sistemul respirator<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vecinul a decis s\u0103 \u00eenceap\u0103 s\u0103 alerge. \u0218tiam c\u0103 era un fum\u0103tor \u00eenr\u0103it, a\u0219a c\u0103, atunci c\u00e2nd am \u00eentrebat de ce vrea s\u0103 fac\u0103 acest lucru, am \u0219tiut r\u0103spunsul dinainte. El a r\u0103spuns z\u00e2mbind c\u0103 vrea s\u0103-\u0219i ajute pl\u0103m\u00e2nii s\u0103 creasc\u0103. \u00cen aceste cazuri <strong>este bine de \u0219tiut c\u0103 antrenamentul regulat nu va cre\u0219te volumul pl\u0103m\u00e2nilor<\/strong>. \u00cen caz contrar, toat\u0103 lumea ar ad\u0103uga cel pu\u021bin c\u00e2teva antrenamente suplimentare pe s\u0103pt\u0103m\u00e2n\u0103 la programul lor.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"Cvi\u010denie-zvy\u0161uje-efektivitu-a-\u00fa\u010dinnos\u0165-d\u00fdchacieho-syst\u00e9mu\">Totu\u0219i, ceea ce pute\u021bi face pentru voi \u0219i ceea ce este mult mai important este faptul c\u0103 <strong>exerci\u021biile fizice m\u0103resc eficien\u021ba \u0219i eficacitatea sistemului respirator<\/strong>. Astfel, cu c\u00e2t organismul furnizeaz\u0103 oxigen masei musculare printr-o respira\u021bie adecvat\u0103, cu at\u00e2t pute\u021bi lucra mai greu \u0219i cu mai pu\u021bine dificult\u0103\u021bi. \u00cen acela\u0219i timp, exerci\u021biile fizice <strong>m\u0103resc \u0219i capacitatea pl\u0103m\u00e2nilor<\/strong> \u0219i, astfel, cantitatea total\u0103 de aer pe care o pot de\u021bine pl\u0103m\u00e2nii. Acesta este unul dintre principalele motive pentru care <strong>respira\u021bia adecvat\u0103 ar trebui s\u0103 fie o parte integrant\u0103 a antrenamentului vostru.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Dar s\u0103 arunc\u0103m o privire mai atent\u0103 la acest aspect. Pl\u0103m\u00e2nii unei persoane obi\u0219nuite schimb\u0103 aproximativ <strong>0,5 litri de aer<\/strong> odat\u0103 cu o respira\u021bie normal\u0103. \u00cen timpul exerci\u021biilor mai solicitante, cum ar fi alergarea, aceast\u0103 valoare poate s\u0103ri <strong>de p\u00e2n\u0103 la 6 ori<\/strong>, adic\u0103 la 3 litri. <strong>Capacitatea pl\u0103m\u00e2nilor la un adult s\u0103n\u0103tos este de aproximativ 6 litri<\/strong>, \u00eens\u0103 aceasta scade odat\u0103 cu v\u00e2rsta. Prin urmare, este clar c\u0103 este foarte important <strong>s\u0103 fi\u021bi capabili s\u0103 lucra\u021bi cu respira\u021bia \u00een timp ce v\u0103 antrena\u021bi.<\/strong> <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[6-8]&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg\" alt=\"Respira\u021bia \u00een timpul antrenamentului de for\u021b\u0103\" class=\"wp-image-210990\" width=\"843\" height=\"562\" title=\"Respira\u021bia \u00een timpul antrenamentului de for\u021b\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Va_folositi_diafragma_in_timpul_respiratiei_Ar_trebui\"><\/span><strong>V\u0103 folosi\u021bi diafragma \u00een timpul respira\u021biei? Ar trebui!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu fiecare inhalare \u0219i expira\u021bie, volumul pl\u0103m\u00e2nilor se modific\u0103, schimb\u00e2nd pozi\u021bia <strong>coloanei vertebrale toracice, a coastelor, a bazinului \u0219i a umerilor<\/strong>. Prin urmare, trebuie s\u0103 \u00een\u021belege\u021bi c\u0103 <strong>modul \u00een care respira\u021bi va afecta \u0219i gradul de dificultate al antrenamentului<\/strong>. De exemplu, <strong>junghiurile laterale foarte cunoscute \u00een timpul alerg\u0103rii<\/strong>, de obicei sub coasta inferioar\u0103 dreapt\u0103, sunt cauzate de utilizarea necorespunz\u0103toare a diafragmei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Diafragma<\/strong> este un mu\u0219chi situat sub pl\u0103m\u00e2ni, \u00eentre piept \u0219i cavitatea abdominal\u0103. Are o form\u0103 arcuit\u0103 \u0219i joac\u0103 un rol dominant \u00een procesul de respira\u021bie. Cu toate acestea, unii factori, cum ar fi <strong>presiunea sau o pozi\u021bie vicioas\u0103<\/strong>, determin\u0103 mul\u021bi adul\u021bi s\u0103 nu-\u0219i angajeze diafragma \u00een procesul de respira\u021bie, ceea ce este r\u0103u. \u00cen acest caz, respira\u021bia este mai <strong>scurt\u0103<\/strong> \u0219i mai <strong>superficial\u0103<\/strong>, deoarece acest proces are loc <strong>doar \u00een piept<\/strong>. Frecven\u021ba cardiac\u0103, al\u0103turi de tensiunea arterial\u0103, cre\u0219te mai intens \u0219i ve\u021bi sim\u021bi consecin\u021bele unei respira\u021bii incorecte mai ales \u00een timpul antrenamentelor mai intense. Corpul nu va putea s\u0103-\u0219i furnizeze <strong>at\u00e2t de mult aer oxigenat de c\u00e2t are nevoie<\/strong>. Dac\u0103 a\u021bi v\u0103zut vreodat\u0103 o persoan\u0103 respir\u00e2nd greu imediat dup\u0103 ce a alergat dup\u0103 autobuz, acum \u0219ti\u021bi care ar putea fi una dintre cauze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Respira\u021bia diafragmatic\u0103 are <strong>avantaje<\/strong> pe care le ve\u021bi aprecia cu siguran\u021b\u0103 \u00een timpul antrenamentului:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ajut\u0103 la <strong>asigurarea unui aport suficient de oxigen pentru masa muscular\u0103<\/strong>, \u00eent\u00e2rziind oboseala \u0219i epuizarea<\/li><li><strong>reduce viteza \u0219i intensitatea respira\u021biei<\/strong>, ceea ce economise\u0219te energie<\/li><li>contribuie la asigurarea <strong>activ\u0103rii sistemului de stabilizare profund\u0103<\/strong> (nucleu)<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">ajut\u0103 la<strong> prevenirea crampelor abdominale <\/strong>\u0219i a<strong> junghiurilor laterale nepl\u0103cute <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/strong><\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_VO%E2%82%82_Max_si_ce_rol_joaca\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Ce este VO\u2082 Max \u0219i ce rol joac\u0103?<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a v\u0103 concentra asupra unei tehnici adecvate de respira\u021bie \u00een timpul exerci\u021biilor, este bine s\u0103 v\u0103 familiariza\u021bi cu ce \u00eenseamn\u0103 <strong>consumul<\/strong> <strong>de oxigen<\/strong>. Prin urmare, s\u0103 vorbim despre indicatorul VO\u2082 Max, care exprim\u0103 <strong>cantitatea maxim\u0103 de oxigen pe care corpul o poate folosi \u00een timpul unei activit\u0103\u021bi<\/strong>. Cu c\u00e2t aceast\u0103 valoare este mai mare, cu at\u00e2t suntem mai eficien\u021bi, cu at\u00e2t mai mult putem \u00eent\u00e2rzia apari\u021bia oboselii \u0219i, astfel, ne \u00eembun\u0103t\u0103\u021bim performan\u021ba sportiv\u0103. Prin urmare, ar trebui s\u0103 avem \u0219i probleme minore de respira\u021bie \u00een timpul alerg\u0103rii. Pe scurt, VO\u2082 Max poate fi definit ca un <strong>indicator de performan\u021b\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>VO\u2082 Max este cel mai adesea m\u0103surat \u00een timp ce merge\u021bi sau alerga\u021bi pe band\u0103 \u0219i este calculat ca \u0219i consum de oxigen \u00een <strong>mililitri pe minut per kilogram de greutate corporal\u0103<\/strong>. <strong>Nivelul de fitness, v\u00e2rsta sau sexul<\/strong> joac\u0103 un rol important \u00een acest sens, iar b\u0103rba\u021bii au de obicei o valoare mai mare a consumului de oxigen dec\u00e2t femeile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Pl\u0103m\u00e2nii func\u021bioneaz\u0103 \u00een acela\u0219i fel ca bateria telefonului. Comparativ cu genera\u021biile mai vechi de baterii, cele de ast\u0103zi se \u00eencarc\u0103 <strong>mai repede<\/strong> \u0219i <strong>dureaz\u0103 mai mult<\/strong>, deoarece au o densitate de energie mai mare. S\u0103 \u0219ti\u021bi c\u0103 <strong>dup\u0103 30 de ani, VO\u2082 Max scade cu aproximativ 2% pe an<\/strong>. Cu toate acestea, este suficient s\u0103 face\u021bi exerci\u021bii fizice pentru a p\u0103stra cel pu\u021bin <strong>media VO\u2082 Max<\/strong>, care este de aproximativ <strong>45 mL\/kg\/min<\/strong> pentru b\u0103rba\u021bii activi \u0219i aproximativ <strong>35 mL\/kg\/min<\/strong> pentru femei.<\/span> <strong><span style=\"color: #ff6600\" class=\"tadv-color\">[10-11]<\/span><\/strong><\/span><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Este_bine_sa_inspirati_pe_nas_si_sa_expirati_pe_gura\"><\/span><strong>Este bine s\u0103 inspira\u021bi pe nas \u0219i s\u0103 expira\u021bi pe gur\u0103?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oricine a \u00eencercat orice <strong>antrenament aerob<\/strong> cu o intensitate mai mare \u0219tie c\u0103 respira\u021bia pe nas este foarte dificil\u0103 la niveluri mai mari, diminu\u00e2nd frecven\u021ba cardiac\u0103 maxim\u0103. De ce? Capilarele cavit\u0103\u021bii nazale ac\u021bioneaz\u0103 ca un <strong>filtru \u00eempotriva alergenilor \u0219i bacteriilor<\/strong>, \u00een timp ce mucusul din cavit\u0103\u021bi ajut\u0103 \u0219i la captarea particulelor. Pasajul nazal <strong>\u00eenc\u0103lze\u0219te aerul<\/strong> \u0219i ajut\u0103 la hidratarea acestuia prin mucoas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar \u0219i datorit\u0103 naturii filtrante a nasului, pute\u021bi inhala mai mult aer pe gur\u0103, acesta fiind \u0219i motivul pentru care <strong>mul\u021bi oameni respir\u0103 instinctiv pe gur\u0103<\/strong> \u00een timpul exerci\u021biilor fizice. Respira\u021bia pe nas nu are un efect semnificativ asupra performan\u021belor sportive maxime, \u00eens\u0103 poate fi util\u0103 pentru <strong>\u00eencetinirea vitezei respira\u021biei<\/strong>, lucru pe care \u00eel ve\u021bi aprecia \u00een special \u00een timpul exerci\u021biilor de <strong>yoga<\/strong> \u0219i relaxare, al c\u0103ror scop este \u00eembun\u0103t\u0103\u021birea <strong>mobilit\u0103\u021bii<\/strong> generale \u0219i <strong>relaxarea<\/strong> <strong>corpului<\/strong>. Dar vom ajunge \u0219i la acest subiect imediat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Mai importante dec\u00e2t respira\u021bia nazal\u0103 sau oral\u0103 sunt frecven\u021ba \u0219i lungimea inhal\u0103rii aerului. Am men\u021bionat deja de ce este important s\u0103 respira\u021bi prin diafragm\u0103 \u00een timpul antrenamentului, deci trebuie men\u021bionat \u0219i faptul c\u0103 o respira\u021bia mai rapid\u0103 \u0219i mai superficial\u0103 <strong>prin piept poate duce la ame\u021beli, senza\u021bia de sl\u0103biciune \u0219i altele asemenea, pe l\u00e2ng\u0103 performan\u021be sportive mai slabe.<\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_respirati_in_timp_ce_va_antrenati\"><\/span><strong>Cum s\u0103 respira\u021bi \u00een timp ce v\u0103 antrena\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Respira\u021biile profunde <strong>v\u0103 pot reduce tensiunea arterial\u0103, pot cre\u0219te relaxarea<\/strong> \u0219i chiar pot juca un rol important \u00een modul \u00een care organismul vostru descompune sodiul. Pe de alt\u0103 parte, atunci c\u00e2nd respir\u0103m \u00een grab\u0103 chiar \u0219i la o sarcin\u0103 mai mic\u0103, cre\u0219te <strong>ritmul cardiac, nivelul de dioxid de carbon \u0219i acid lactic.<\/strong><\/p>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg\" alt=\"Respira\u021bia adecvat\u0103 este important\u0103 \u00een timpul antrenamentului aerobic\" class=\"wp-image-211055\" title=\"Respira\u021bia adecvat\u0103 este important\u0103 \u00een timpul antrenamentului aerobic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4.jpg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>La \u00eenceput, poate fi mai dificil s\u0103 v\u0103 concentra\u021bi asupra respira\u021biei corespunz\u0103toare \u00een timpul antrenamentului, \u00eens\u0103 dac\u0103 automatiza\u021bi acest proces, v\u0103 va ajuta pe termen lung s\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>reduce\u021bi cantitatea de aer de care ave\u021bi nevoie \u00een timpul exerci\u021biilor pentru inspira\u021bie \u0219i expira\u021bie<\/li><li>reduce\u021bi produc\u021bia de dioxid de carbon<\/li><li>\u00eembun\u0103t\u0103\u021bi\u021bi circula\u021bia s\u00e2ngelui \u0219i s\u0103n\u0103tatea inimii<\/li><li>cre\u0219te\u021bi eficien\u021ba \u00een antrenament \u0219i s\u0103 ob\u021bine\u021bi astfel rezultate mai bune<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">arde\u021bi gr\u0103simile mai eficient <span style=\"color: #ff6600\"><strong>[13]<\/strong><\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28936,3738,1562,44248,8059,29715,7185,28186\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Activitati_aerobice_alergare\"><\/span><strong>1. Activit\u0103\u021bi aerobice \/ alergare<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studiile confirm\u0103 faptul c\u0103 o tehnic\u0103 corect\u0103 de respira\u021bie joac\u0103 un rol foarte important \u00een g\u0103sirea formei optime de alergare \u0219i a ritmului satisf\u0103c\u0103tor pe termen lung. Deoarece presiunile cauzate de gravita\u021bie sunt exercitate asupra <strong>diafragmei<\/strong> \u0219i a organelor \u00eenconjur\u0103toare \u00een timpul alerg\u0103rii, este foarte important s\u0103 <strong>sincroniza\u021bi respira\u021bia cu dinamica alerg\u0103rii<\/strong>. Cu c\u00e2t respira\u021bia este mai consistent\u0103, cu at\u00e2t introduce\u021bi mai mult azot \u00een corp. Acest lucru dilat\u0103 vasele de s\u00e2nge \u0219i cre\u0219te fluxul sanguin oxigenat c\u0103tre inim\u0103 pentru a o face s\u0103 func\u021bioneze mai eficient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\"><strong>Raportul de 3:2<\/strong> este considerat optim, ceea ce \u00eenseamn\u0103 c\u0103 trei pa\u0219i de alergare cu o inspira\u021bie alterneaz\u0103 cu doi pa\u0219i \u00een timpul c\u0103rora are loc expira\u021bia. Cu toate acestea, exist\u0103 \u0219i cei care prefer\u0103 <strong>un raport echilibrat de 2:2<\/strong>. Oricum, \u00een special la \u00eenceput, va fi nevoie probabil de o u\u0219oar\u0103 \u00eencetinire a ritmului pentru a ob\u021bine o concentra\u021bie mai mare necesar\u0103 pentru a st\u0103p\u00e2ni tehnicile adecvate de respira\u021bie. Dup\u0103 c\u00e2teva alerg\u0103ri, ar trebui s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 consuma\u021bi <strong>mai mult oxigen<\/strong> \u0219i s\u0103 sc\u0103pa\u021bi \u00een acela\u0219i timp de <strong>dioxidul de carbon<\/strong>. \u00cen timp, datorit\u0103 rezisten\u021bei mai bune \u0219i adapt\u0103rii sistemului circulator la exerci\u021bii fizice regulate, ve\u021bi respira mai pu\u021bin iar ritmul cardiac va sc\u0103dea cu o intensitate similar\u0103 exerci\u021biului. Aminti\u021bi-v\u0103, totu\u0219i, c\u0103 <strong>respira\u021bia adecvat\u0103 \u0219i regularitatea sunt o prioritate.<\/strong><\/span>&nbsp;<strong><span style=\"color: #ff6600\" class=\"tadv-color\">[14-15]<\/span><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg\" alt=\"Respira\u021bia diafragmatic\u0103 ajut\u0103 \u00een timpul alerg\u0103rii\" class=\"wp-image-211071\" width=\"843\" height=\"617\" title=\"Respira\u021bia diafragmatic\u0103 ajut\u0103 \u00een timpul alerg\u0103rii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh-400x293.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Antrenamentul_de_forta\"><\/span><strong>2. Antrenamentul de for\u021b\u0103<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil c\u0103 <strong>sistemul de respira\u021bie \u00een timpul antrenamentului de for\u021b\u0103<\/strong> nu este nou pentru voi. Presupunem c\u0103 a\u021bi auzit deja despre <strong>fazele concentrice \u0219i excentrice<\/strong> \u0219i c\u0103 \u00een prima dintre ele aerul trebuie s\u0103 fie eliberat din pl\u0103m\u00e2ni iar \u00een timpul celui de-al doilea pute\u021bi (din nou) inhala corect. Controlul respira\u021biei \u00een timpul antrenamentului de for\u021b\u0103 v\u0103 poate ajuta s\u0103 <strong>ridica\u021bi mai mult\u0103 greutate<\/strong> \u0219i s\u0103 dezvolta\u021bi mai mult\u0103 for\u021b\u0103 cu mai pu\u021bin efort.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">S\u0103 ilustr\u0103m acest lucru cu unul dintre cele mai de baz\u0103 exerci\u021bii &#8211; genuflexiunile. <strong>Faza excentric\u0103<\/strong> este momentul \u00een care \u0219oldurile cad \u00eencet la sol p\u00e2n\u0103 la nivelul genunchiului. <strong>Faza concentric\u0103<\/strong> cu expira\u021bie urmeaz\u0103 \u00een momentul loviturii dinamice \u00een pozi\u021bia implicit\u0103 av\u00e2nd trunchiul fix, c\u0103lc\u00e2iele pe podea \u0219i abdomenul tras \u00een sus. Dac\u0103 nu \u00eencerca\u021bi s\u0103 v\u0103 dep\u0103\u0219i\u021bi recordul actual de greutate \u0219i nu sunte\u021bi puternici ca Hafor J\u00fal\u00edus Bj\u00f6rnsson sau Petr Petr\u00e1\u0161, care se antreneaz\u0103 aproape la limita posibilit\u0103\u021bilor umane \u0219i bat recorduri incredibile, cu siguran\u021b\u0103 este indicat s\u0103 <strong>evita\u021bi s\u0103 v\u0103 \u021bine\u021bi respira\u021bia<\/strong>. Este o gre\u0219eal\u0103 obi\u0219nuit\u0103 care v\u0103 poate determina s\u0103 ave\u021bi <strong>hipertensiune arterial\u0103<\/strong> care s\u0103 v\u0103 cauzeze <strong>ame\u021beli<\/strong> sau <strong>grea\u021b\u0103<\/strong>. Acest lucru cu siguran\u021b\u0103 nu v\u0103 va ajuta \u00een eforturile voastre de a v\u0103 atinge obiectivele stabilite \u00een sala de sport.<\/span> <span style=\"color: #ff6600\"><strong>[13] [16]<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Yogastretching\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">3. Yoga\/stretching<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil c\u0103 a\u021bi v\u0103zut deja \u00een filme <strong>c\u0103lug\u0103ri tibetani<\/strong> care petrec multe ore practic\u00e2nd yoga, absolut cufunda\u021bi \u00een g\u00e2ndurile lor. \u00cen zilele noastre, <strong>yoga<\/strong> a devenit un mod de via\u021b\u0103 pentru mul\u021bi oameni. <strong>Inspir\u0103rile \u0219i expira\u021biile foarte lungi<\/strong> sunt foarte indicate \u00een timpul acestor activit\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Motivul este simplu. <strong>Respira\u021biile mai lungi \u0219i mai profunde, \u00eempreun\u0103 cu expira\u021biile, v\u0103 pot ajuta s\u0103 v\u0103 amplifica\u021bi gama de mi\u0219c\u0103ri<\/strong> \u0219i, a\u0219a cum am men\u021bionat, contribuie la o mai bun\u0103 percep\u021bie a propriului corp. Dac\u0103 v\u0103 opri\u021bi respira\u021bia \u00een timpul stretching-ului de dinainte de antrenament, corpul vostru va fi tensionat \u0219i pur \u0219i simplu se va bloca, <strong>\u00eempiedic\u00e2ndu-v\u0103 s\u0103 face\u021bi \u00eentinderi \u0219i s\u0103 congestiona\u021bi p\u0103r\u021bile antrenate ale corpului<\/strong>. Pe de alt\u0103 parte, respira\u021bia regulat\u0103 \u0219i prelungit\u0103 va elibera tensiunea \u0219i v\u0103 va ajuta s\u0103 lucra\u021bi mai bine. <strong>Pentru stretching sau yoga, se recomand\u0103 inspira\u021bii\/expira\u021bii de 4 p\u00e2n\u0103 la 5 secunde<\/strong> sau mai mult.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg\" alt=\"Inspira\u021biile \u0219i expira\u021biile lungi sunt importante \u00een yoga\" class=\"wp-image-211084\" title=\"Inspira\u021biile \u0219i expira\u021biile lungi sunt importante \u00een yoga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n\n\n\n<p style=\"font-size:18px\"><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_High_Intensity_Interval_Training_HIIT\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">4. High Intensity Interval Training \/ HIIT<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu acest tip de antrenament, mai ales la \u00eenceput, se poate \u00eent\u00e2mpla cu u\u0219urin\u021b\u0103 s\u0103 <strong>v\u0103 pierde\u021bi respira\u021bia brusc \u0219i rapid<\/strong>. Dac\u0103 face\u021bi abdomene cu intensitate ridicat\u0103 timp de trei sferturi de minut, probabil c\u0103 la sf\u00e2r\u0219itul primului set respira\u021bi deja pe gur\u0103 pentru a face fa\u021b\u0103 deficien\u021bei de oxigen c\u00e2t mai eficient posibil. Cu toate acestea, este bine de \u0219tiut c\u0103 acest lucru <strong>reduce de fapt nivelul de dioxid de carbon<\/strong> din s\u00e2nge \u0219i inhib\u0103 capacitatea organismului de a <strong>elibera oxigen \u00een celule<\/strong>. Controlul asupra respira\u021biei \u0219i ritmului este, de asemenea, important \u0219i \u00een timpul antrenamentului HIIT. <strong>Dac\u0103 sim\u021bi\u021bi c\u0103 respira\u021bi din greu<\/strong>, <strong>\u00eencetini\u021bi pu\u021bin<\/strong> p\u00e2n\u0103 pute\u021bi continua din nou. Este important s\u0103 nu v\u0103 supraestima\u021bi for\u021ba \u0219i s\u0103 o estima\u021bi corect, astfel \u00eenc\u00e2t fazele scurte ale sprinturilor, genuflexiunilor \u0219i altor exerci\u021bii s\u0103 nu alterneze cu fazele nesf\u00e2r\u0219ite de odihn\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Potrivit unui studiu din 2017, sportivii care au st\u0103p\u00e2nit <strong>tehnica medita\u021biei<\/strong> au avut un avantaj \u00een a antrenamentul HIIT. S-a constatat c\u0103 cei care meditau \u00een mod regulat \u0219tiau s\u0103 lucreze mai bine cu respira\u021bia \u0219i, prin urmare, aveau mai mult control asupra acesteia chiar \u0219i \u00een timpul <strong>antrenamentelor la intervale de intensitate mare.<\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span><strong>Ce trebuie s\u0103 re\u021bine\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Exerci\u021biile fizice sporesc eficien\u021ba \u0219i eficacitatea sistemului respirator<\/strong>. Cu c\u00e2t respira\u021bia va fi mai eficient\u0103, organismul va furniza oxigen masei musculare, iar voi v\u0103 ve\u021bi putea concentra mai mult pe antrenament. Nu conteaz\u0103 dac\u0103 este vorba de alergare, antrenament de for\u021b\u0103 sau yoga. S\u0103 ave\u021bi \u00een minte c\u0103 oricare ar fi obiectivul vostru de antrenament, <strong>o respira\u021bie adecvat\u0103 poate avea un impact asupra antrenamentului \u0219i \u00eel poate ridica la un alt nivel.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu uita\u021bi c\u0103 <strong>respira\u021bia diafragmatic\u0103 \u00een timpul<\/strong> (\u0219i nu numai) <strong>antrenamentului<\/strong> are beneficii incontestabile; <strong>ofer\u0103 mai mult oxigen masei musculare, reduce viteza \u0219i intensitatea respira\u021biei<\/strong>, economisind astfel energie \u0219i, nu \u00een ultimul r\u00e2nd, contribuie la prevenirea crampelor abdominale sau a <strong>junghiurilor laterale<\/strong> nepl\u0103cute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Data viitoare c\u00e2nd v\u0103 antrena\u021bi, nu v\u0103 g\u00e2ndi\u021bi doar la num\u0103rul de repet\u0103ri \u0219i seturi sau la num\u0103rul de kilometri pe care dori\u021bi s\u0103-i parcurge\u021bi. Re\u021bine\u021bi <strong>cum s\u0103 respira\u021bi corect \u00een timpul acestor<\/strong>a. De multe ori <strong>nu se vede p\u0103durea din cauza copacilor<\/strong>, motiv pentru care calea c\u0103tre scopul vostru poate fi mai dificil\u0103. Dac\u0103 articolul v-a ajutat s\u0103 \u00een\u021belege\u021bi <strong>cum v\u0103 poate \u00eembun\u0103t\u0103\u021bi antrenamentul o respira\u021bie adecvat\u0103 \u0219i cum s\u0103 respira\u021bi corect \u00een timpul exerci\u021biilor fizice<\/strong>, distribui\u021bi-l \u0219i prietenilor vo\u0219tri, astfel \u00eenc\u00e2t ace\u0219tia s\u0103 se poat\u0103 apropia de obiectivele lor de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>De ce este important s\u0103 respira\u021bi corect \u00een timpul antrenamentelor? Acest lucru v\u0103 poate ajuta foarte mult pe drumul c\u0103tre obiectivul vostru. Descoperi\u021bi toate informa\u021biile necesare despre respira\u021bie \u00een timpul antrenamentului \u00een articolul nostru.<\/p>\n","protected":false},"author":106,"featured_media":212198,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,6458,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-257960","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-exercitii-ro","10":"tag-un-stil-de-viata-sanatos","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 respira\u021bi corect \u00een timp ce face\u021bi mi\u0219care \u0219i de ce este at\u00e2t de important acest lucru? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 respira\u021bi \u00een timpul antrenamentelor? 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