{"id":575,"date":"2017-10-18T13:57:59","date_gmt":"2017-10-18T11:57:59","guid":{"rendered":"https:\/\/www.caldea.com\/blog\/?p=575"},"modified":"2017-10-18T13:58:57","modified_gmt":"2017-10-18T11:58:57","slug":"exercicis-esqui-temporada","status":"publish","type":"post","link":"https:\/\/www.caldea.com\/blog\/exercicis-esqui-temporada\/?lang=ca","title":{"rendered":"5 ejercicios para prepararte para la temporada de esqu\u00ed"},"content":{"rendered":"
\n

Segur que fa setmanes que esperes amb impaci\u00e8ncia que arribi el moment de posar-te les botes i agafar els esqu\u00eds o pujar a la teva taula de surf de neu i rec\u00f3rrer les pistes de Grandvalira o de Vallnord. Ara b\u00e9, per gaudir al m\u00e0xim de la neu, has de preparar el cos per poder aguantar tot un dia a la muntanya.<\/p>\n

A continuaci\u00f3 et recomanem cinc exercicis perqu\u00e8 t\u2019entrenis abans no comenci la temporada de neu.<\/p>\n<\/div>\n

Cardio<\/span><\/span><\/div>\n

Ja sigui fent piscines, corrent, en una m\u00e0quina d\u2019el\u00b7l\u00edptica o sobre una bici, \u00e9s molt important que acostumis el teu cos a llargues sessions de cardio. Comen\u00e7a amb sessions curtes de 10 o 15 minuts i allarga-les en funci\u00f3 dels progressos que vagis fent en el teu entrenament.<\/p>\n

Abdominals<\/span><\/span><\/div>\n

El tors \u00e9s una zona clau que cal refor\u00e7ar per poder mantenir l’equilibri i, si practiques freeride<\/em>, per fer trucs. Pots per exemple comen\u00e7ar amb unes flexions, seguir amb els cl\u00e0ssics crunch<\/em> i acabar amb uns abdominals-bicicleta, un exercici que consisteix a estirar-te panxa amunt amb el cap lleugerament aixecat, i estirar cap endavant i flexionar una cama primer i despr\u00e9s l’altra, com si anessis pedalant, sense que toquin el terra.<\/p>\n

Esquats<\/span><\/span><\/div>\n

Si es tracta de preparar-nos per esquiar, la part del cos que m\u00e9s hem d’entrenar s\u00f3n les cames. Un dels millors exercicis per tonificar les cuixes \u00e9s fer 3 s\u00e8ries d\u2019esquats de 12-15 repeticions<\/p>\n

Elevacions de bess\u00f3<\/span><\/span><\/div>\n

I, per enfortir la part inferior de les cames, no hi ha res com elevar els bessons. Posa\u2019t dempeus, estira els bra\u00e7os cap amunt i aixeca els talons a poc a poc fins que el pes de tot el cos recaigui nom\u00e9s sobre les puntes dels peus. Fes tantes repeticions com puguis i, si vols afegir un nivell m\u00e9s de dificultat a l’exercici, utilitza algun tipus manuelles o de pes.<\/p>\n

Posa’t la roba d’esport, agafa la teva ampolla d’aigua i comen\u00e7a a entrenar-te per estar preparat al 100% per poder esquiar aquest hivern a Andorra.<\/p>\n","protected":false},"excerpt":{"rendered":"

Segur que fa setmanes que esperes amb impaci\u00e8ncia que arribi el moment de posar-te les botes i agafar els esqu\u00eds o pujar a la teva taula de surf de neu i rec\u00f3rrer les pistes de Grandvalira o de Vallnord. Ara b\u00e9, per gaudir al m\u00e0xim de la neu, has de preparar el cos per poder … Continue reading \u00ab5 ejercicios para prepararte para la temporada de esqu\u00ed\u00bb<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":573,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[19,185],"tags":[251,454,455,445,451,452,453,446,358,238,345,447,347],"class_list":["post-575","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-activitats-tallers","category-spa-i-salut","tag-balneari-andorra","tag-entrenament-esquiar","tag-esport","tag-esquiar","tag-esquiar-grandvalira","tag-esquiar-vallnord","tag-exercicis-esquiar","tag-grandvalira","tag-inuu-ca","tag-spa-andorra-ca","tag-termes-andorra","tag-vallnord","tag-wellness-andorra-ca"],"acf":[],"yoast_head":"\nCinc exercicis perqu\u00e8 et preparis per a la temporada 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