{"id":4266,"date":"2022-02-02T15:36:47","date_gmt":"2022-02-02T14:36:47","guid":{"rendered":"https:\/\/www.poseidoncalella.com\/?p=4266"},"modified":"2022-02-02T15:36:47","modified_gmt":"2022-02-02T14:36:47","slug":"5-exercicis-per-a-enfortir-te-per-a-scuba-diving-en-la-costa-brava","status":"publish","type":"post","link":"https:\/\/www.poseidoncalella.com\/ca\/5-exercicis-per-a-enfortir-te-per-a-scuba-diving-en-la-costa-brava\/","title":{"rendered":"5 exercicis per a enfortir-te per a scuba diving en la Costa Brava"},"content":{"rendered":"<h3>Per a treballar exercicis aer\u00f2bics a Calella de Palafrugell<\/h3>\n<p>Circuit de 30 segons per activitat i 15 segons descansant<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Salt a la corda durant un minut<\/li>\n<li>Esquats<\/li>\n<li>Burpees de nou<\/li>\n<li>Salt a la corda durant un minut<\/li>\n<li>Esquats de nou<\/li>\n<\/ul>\n<p>Aix\u00ed fins a 4 rondes podent descansar entre cada ronda un minut.<\/p>\n<h3>Enfortir abdomen<\/h3>\n<ul>\n<li><strong>Frontals<\/strong>: Esquena en el s\u00f2l, talons secundats i anem aixecant l&#8217;esquena sense doblegar el coll cap als genolls durant 30 segons.<\/li>\n<li><strong>Toc de tal\u00f3<\/strong>: Boca amunt, separant l&#8217;esquena del s\u00f2l i sense for\u00e7ar el coll, tocarem amb una m\u00e0 el tal\u00f3 i amb l&#8217;altra l&#8217;altre, durant 30 segons.<\/li>\n<li><strong>Entrecreuat<\/strong>: Tombats boca amunt amb l&#8217;esquena pegada al s\u00f2l, aixequem els talons deixant un pam fins al s\u00f2l i anem aixecant una cama, despr\u00e9s l&#8217;altra. Durant 30 segons.<\/li>\n<li><strong>Planxa<\/strong>: Boca avall i recolzat a les mans i peus, aixequem maluc mantenint el cos recte durant 20 segons.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Per a la zona lumbar<\/h3>\n<ul>\n<li><strong>Superman<\/strong>: Boca avall amb bra\u00e7os i cames estirades, intentem separar bra\u00e7os i cames del s\u00f2l tant com puguem i tornarem al punt de partida un total de 20 vegades.<\/li>\n<li><strong>Superman rajo contr\u00e0ria<\/strong>: Repetim l&#8217;exercici anterior per\u00f2 aquesta vegada aixecant cama amb bra\u00e7 contrari i el repetim amb l&#8217;altra cama un total de 20 repeticions.<\/li>\n<\/ul>\n<h3>Enfortim els cu\u00e1driceps<\/h3>\n<ul>\n<li><strong>Esquats<\/strong>: Dempeus amb l&#8217;esquena en la paret, baixem doblegant els genolls fins que les cuixes estiguin paral\u00b7lels al s\u00f2l i les genoll doblegades uns 90 graus. Mantenir-se aix\u00ed el temps que considerem o fins que no ens trobem c\u00f2modes.<\/li>\n<li><strong>Gambada frontal<\/strong>: Gambada cap endavant amb la cama dreta i, despr\u00e9s, amb l&#8217;esquerra sense tocar el s\u00f2l amb el genoll perqu\u00e8 sin\u00f3 no aconseguir\u00e0s que el m\u00fascul treballi prou. Mantingues l&#8217;esquena recta per a evitar qualsevol lesi\u00f3.<\/li>\n<\/ul>\n<h3>Bessons i panxells<\/h3>\n<p>Estant dempeus amb les cames separades, aixequem talons a poc a poc i despr\u00e9s els baixem. Repetir-ho fins que notem els panxells cansats<\/p>\n<p>En un gra\u00f3, deixa nom\u00e9s la punta del peu en la vora, baixa els talons tot el que puguis mentre notes els panxells ben estirats i aguanta 5 segons. Puja al m\u00e0xim fins a estar de puntetes i aguanta altres 5 segons. Repeteix 10 vegades l&#8217;exercici.<\/p>\n<p>&nbsp;<\/p>\n<p>\u00c9s important acabar sempre amb una estona d&#8217;estiraments per a evitar futures lesions.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Per a treballar exercicis aer\u00f2bics a Calella de Palafrugell Circuit de 30 segons per activitat i 15 segons descansant Burpees Salt a la corda durant [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3483,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[],"class_list":["post-4266","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sense-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 exercicis per a enfortir-te per a scuba diving en la Costa Brava - Poseidon Calella<\/title>\n<meta name=\"robots\" content=\"index, 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