tag:blogger.com,1999:blog-79367842840252487922026-09-24T14:21:26.351-07:00Slabirea naturala este cea recomandata fara interventii chirurgicale. Voi pune treptat toate informatiile pe care le detin mai ales ca lucrarea mea de licenta a fost " Este Alimentatia sanatoasa o prioritate in Romania ?"Unknownnoreply@blogger.comBlogger8125tag:blogger.com,1999:blog-7936784284025248792.post-52537714388083341122011-07-16T15:04:00.000-07:002011-07-16T15:04:20.674-07:00Remedii naturiste care sterg vergeturile!<br /> <br /> Vergeturile pot fi descrise ca linii care apar pe suprafata pielii, de culoarea mai inchisa decat nuanta naturala a pielii. Acestea apar mai ales pe abdomen, sub ombilic, dar pot si afectate si coapsele si sanii. Initial, vergeturile sunt de culoare roz, iar odata cu trecerea vremii acestea isi schimba culoarea, devenind mai inchise la culoare decat pigmentul natural al pielii.<br /> Vergeturile apar, in special, in timpul sarcinii, din cauza cresterii bruste in greutate, dar si in perioada adolescentei. Cauzele care duc la aparitia acestora sunt: oscilatiile mari ale greutatii corporale, stresul, dar si factori ereditari.<br /> <br /> Exista riscul ca vergeturile sa fie confundate cu cicatricile, motiv pentru care trebuie mentionat ca acestea sunt linii subtiri care apar in epiderma, cauzate de intinderea sau ruperea fibrelor elastice. Ideal ar fi ca fiecare dintre noi sa ne acceptam asa cum suntem, cu sau fara vergeturi, insa in realitate, sunt oameni care ar face orice numai sa scape de aceasta problema inestetica dar fara sa epeleze la proceduri cosmetice costisitoare.<br /> <br /> Cuprins articol<br /> <br /> 1. Generalitati<br /> 2. Creme preparate acasa<br /> 3. Alimentatia<br /> 4. Sfaturi utile<br /> <br /> Creme preparate acasa<br /> Sus<br /> <br /> Pentru ca o crema sa fie eficienta in ameliorarea sau tratarea vergeturilor este recomandat ca aceasta sa contina unul din urmatoarele ingrediente: unt de cacao, vitamina A si vitamina E.<br /> <br /> Untul de cacao mentine pielea hidratata si catifelata. Totodata, acesta ajuta la mentinerea sau chiar la imbunatatirea elasticitatii pielii - lucru deosebit de important pentru prevenirea vergeturilor.<br /> Vitamina E este un important antioxidant care hraneste si protejeaza pielea.<br /> Vitamina A, cunoscuta si sub denumirea de retinol, este unul din cei mai importanti antioxidanti necesari pentru sanatatea pielii. Glucocorticoizii, un grup de hormoni, pot reduce eficienta vitaminei A.<br /> 1. Untul de cacao<br /> Specialistii sunt de parere ca untul de cacao este cel mai eficient remediu impotriva vergeturilor. Printre efectele acestuia se afla pastrarea elasticitatii pielii si catifelarea acesteia.<br /> <br /> Ingrediente pentru a prepara crema cu unt de cacao<br /> - 1/2 pahar cu unt de cacao<br /> - 1 lingurita ulei de germeni de grau<br /> - 1 lingurita ulei de caise<br /> - 1 lingurita ulei vitamina E<br /> - 2 lingurite rase cu ceara de albine<br /> <br /> Ingredientele se amesteca pana cand ceara de albine se topeste, dupa care recipientul este introdus in frigider. Aplica aceasta crema pe vergeturi pana cand vei obtine rezultatele dorite!<br /> <br /> 2. Untul de Shea<br /> Untul de Shea este un nou tratament inovator pentru vergeturi. Acesta este bogat in vitamina A si E, esentiale pentru sanatatea si frumusetea pielii. Acesta determina regenerarea celulara, imbunatateste circulatia sanguina si ofera protectie naturala impotriva razelor ultraviolete.<br /> <br /> Folositi cremele pe baza de unt de Shea de 2-3 ori pe zi, pentru a ajuta procesul de vindecare al vergeturilor!<br /> <br /> 3. Uleiul de masline<br /> Un alt tratament care si-a demonstrat eficienta in tratarea vergeturilor este uleiul de masline. Se recomanda masarea zilnica a corpului cu ulei de masline pana cand vei obtine rezultatele dorite.<br /> <br /> Uleiu de masline poate fi inlocuiti si cu ulei de migdale, ulei de ricin, de avocado sau ulei cu vitamina E.<br /> 4. Gel cu aloe-vera<br /> Pana acum despre aloe-vera se stia ca are efecte calmante si vindecatoare asupra arsurilor. Insa specialistii sustin ca gelul cu aloe vera are aceleasi efecte pozitive si in tratarea vergeturilor, deoarece la origine acestea sunt tot leziuni care apar la nivelul pielii.<br /> Ingrediente pentru a prepara crema cu aloe-vera<br /> - 1/2 pahar cu ulei de masline<br /> - 1/4 pahar cu gel aloe vera<br /> - 4 capsule cu vitamina E (numai continutul)<br /> - 2 capsule cu vitamina A (numai continutul)<br /> <br /> Ingredientele se amesteca pana se omogenizeaza, dupa care sunt depozitate intr-un recipient la rece.<br /> <br /> 5. Crema din ulei de avocado si ulei de lavanda<br /> Se amesteca 30 g ulei de avocado, migdale sau jojoba cu 7 picaturi de ulei de lavanda sau 5 picaturi cu ulei de musetel.<br /> Se maseaza zonele afectate de vergeturi de 2-3 ori pe zi, pana cand se obtine rezultatul dorit.<br /> <br /> Initial acest remediu depigmenteaza vergeturile, dupa care actioneaza pentru eliminarea lor.<br /> 6. Crema cu ulei de masline si aloe vera<br /> Ingrediente pentru a prepara aceasta crema<br /> - 1/2 pahar cu ulei de masline extravirgin<br /> - 1/4 pahar gel aloe vera<br /> - continutul de la 6 capsule de vitamina E<br /> - continutul de la 4 capsule de vitamina A<br /> <br /> Intr-un blender amesteca toate aceste ingrediente pana se omogenizeaza, dupa care mixtura este tinuta la rece. Se aplica uleiul pe zonele predispuse aparitiei vergeturilor (abdomen, sani, solduri, coapse) de ce 2 ori pe zi.<br /> <br /> Alimentatia<br /> Sus<br /> <br /> Cea mai buna modalitate de a preveni dar si de a trata vergeturile este o dieta sanatoasa si echilibrata. In acest sens, se recomanda consumarea zilnica a unei cantitati suficiente de apa (6-8 pahare) pentru ca organismul sa ramana hidratat si pentru ca toate sistemele acestuia sa fuctioneze adecvat. Hidratarea adecvata inseamna mentinerea elasticitatii pielii si ajuta la producerea unei cantitati suficiente de colagen.<br /> <br /> De asemenea, un rol important in hidratarea pielii il joaca si vitaminele A, C, E si zinc.<br /> Alimentele bogate in aceste vitamine si minerale sunt: legumele, fructele, uleiul de peste, migdalele, nucile, legumele cu frunza, ouale, fasolea si pestele.<br /> <br /> Totodata, regimul alimentar trebuie sa contina: rosii, produse lactate cu un continut scazut de grasimi, dar si seminte si alune.<br /> <br /> Dieta alimentara bazata pe aceste alimente este esentiala pentru mentinerea sanatatii pielii, ajutand astfel si la prevenirea si vindecarea vergeturilor. Mai mult, trebuie mentionat ca stresul, tratamentele hormonale sau pilulele contraceptive pot epuiza organismul de substantele nutritive esentiale pentru mentinerea pielii. In acest sens, este indicat ca mergeti la medic pentru a va recomanda un tratament cu suplimentele alimentare necesare organismului.<br /> <br /> Sfaturi utile<br /> Sus<br /> <br /> Principalul lucru pe care o persoana trebuie sa il faca pentru a preveni aparitia vergeturilor este sa ii ofere organismului vitaminele si mineralele necesare pentru mentinerea sanatatii pielii.<br /> Iata cateva metode care te vor ajuta sa pastrezi sanatatea pieli, si astfel sa previi aparitia vergeturilor.<br /> <br /> - Consuma alimente care contin nutrientii necesari pentru o piele sanatoasa, cum ar fi zinc, vitamina A, C si D dar si alimente care contin o cantitate suficienta de proteine.<br /> - Zilnic trebuie sa bei cel putin 8 pahare cu apa. Persoanele care bea zilnic cafea, trebuie sa mareasca cantitate de apa consumata.<br /> - Un program de exercitii zilnic ajuta la mentinerea sanatatii intregului organism, beneficiind astfel si pielea.<br /> - Zonele afectate de vergeturi trebuie masate usor cu creme si uleiuri. Daca aceste zone sunt masate cu produse abrazive, sau pur si simplus sunt scarpinate, vergeturile se pot extinde. Masajul este indicat nu numai pentru tratarea vergeturilor dar si pentru stimularea circulatiei sanguine.<br /> - Femeile gravide ar trebuie sa nu se ingrase mai mult de 15 kg. Important este ca aceste kilograme sa fie acumulate treptat. Cresterea brusca in greutate creste riscul aparitiei vergeturilor.<br /> - Foloseste o creme speciala pentru vergeturi sau un unguent de mai multe ori pe zi si insista pe zonele unde exista un risc mai ridicat de a aparea vergeturi. Cremele contin ingredienti care ajuta la imbunatatirea aspectului pielii, si astfel sunt reduse riscurile aparitiei acestor formatiuni inestetice.<br /> - Exercitiile fizice sunt foarte importante pentru ameliorarea vergeturilor, dar ajuta si la tonifierea musculaturii, fac ce previne aparitia acestor formatiuni inestetice.<br /> &nbsp;sursa:/www.sfatulmedicului.roUnknownnoreply@blogger.com2tag:blogger.com,1999:blog-7936784284025248792.post-55981607455856240032011-07-15T02:03:00.001-07:002011-07-15T02:03:22.599-07:00<iframe width="425" height="349" src="http://www.youtube.com/embed/HSu1Wo6Emvg" frameborder="0" allowfullscreen></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7936784284025248792.post-41534191994302347402011-03-28T00:43:00.001-07:002011-03-28T00:43:47.740-07:00<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/kHSCmwHaGJs" title="YouTube video player" width="480"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7936784284025248792.post-12489074728871730152010-11-18T16:09:00.000-08:002010-11-18T16:09:07.842-08:00<table bgcolor="#cacaca" border="0" cellpadding="2" cellspacing="1"><tbody> <tr bgcolor="#ffffff"><td>Protide</td><td>Lipide</td><td>Glucide</td><td>KCal</td><td bgcolor="#cacaca">&nbsp;</td><td>&nbsp;</td><td>Protide</td><td>Lipide</td><td>Glucide</td><td>KCal</td></tr> <tr bgcolor="#ffffff"><td>&nbsp;</td><td>%</td><td>%</td><td>%</td><td>la 100 g</td><td bgcolor="#cacaca">&nbsp;</td><td>&nbsp;</td><td>%</td><td>%</td><td>%</td><td>la 100 g</td></tr> <tr><td bgcolor="#ffff99" class="clsHeader" colspan="5">Carne si derivate</td><td>&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Peste si derivate</td></tr> <tr bgcolor="#ffffff"><td>Carnati</td><td>18,0</td><td>26,9</td><td>-</td><td>324</td><td bgcolor="#cacaca">&nbsp;</td><td>Biban</td><td><br /> </td><td><br /> </td><td><br /> </td><td>88</td></tr> <tr bgcolor="#ffffff"><td>Creier</td><td>-</td><td>-</td><td>-</td><td>128</td><td bgcolor="#cacaca">&nbsp;</td><td>Cod</td><td>19,0</td><td>1,0</td><td>-</td><td>87</td></tr> <tr bgcolor="#ffffff"><td>Curca</td><td>24,5</td><td>8,5</td><td>-</td><td>179</td><td bgcolor="#cacaca">&nbsp;</td><td>Cod in sos tomat</td><td>14,9</td><td>1,3</td><td>2,9</td><td>85</td></tr> <tr bgcolor="#ffffff"><td>Ficat (porc, vita)</td><td>-</td><td>-</td><td>-</td><td>132</td><td bgcolor="#cacaca">&nbsp;</td><td>Crap</td><td>18,9</td><td>2,8</td><td>-</td><td>104</td></tr> <tr bgcolor="#ffffff"><td>Ficat (pasare)</td><td>-</td><td>-</td><td>-</td><td>120</td><td bgcolor="#cacaca">&nbsp;</td><td>Crap in ulei</td><td>10,6</td><td>6,9</td><td>4,3</td><td>125</td></tr> <tr bgcolor="#ffffff"><td>Gaina</td><td>21,0</td><td>6,0</td><td>-</td><td>142</td><td bgcolor="#cacaca">&nbsp;</td><td>Hering</td><td>18,0</td><td>10,0</td><td>-</td><td>167</td></tr> <tr bgcolor="#ffffff"><td>Gasca semigrasa</td><td>18,4</td><td>20,0</td><td>-</td><td>261</td><td bgcolor="#cacaca">&nbsp;</td><td>Hering in ulei</td><td>13,7</td><td>28,9</td><td>-</td><td>325</td></tr> <tr bgcolor="#ffffff"><td>Inima, rinichi</td><td>-</td><td>-</td><td>-</td><td>120</td><td bgcolor="#cacaca">&nbsp;</td><td>Hering in sos tomat</td><td>16,2</td><td>10,4</td><td>1,8</td><td>170</td></tr> <tr bgcolor="#ffffff"><td>Jambon</td><td>-</td><td>-</td><td>-</td><td>271</td><td bgcolor="#cacaca">&nbsp;</td><td>Icre crap</td><td>25,0</td><td>3,0</td><td>-</td><td>130</td></tr> <tr bgcolor="#ffffff"><td>Leberwurst</td><td>16,8</td><td>30,1</td><td>-</td><td>349</td><td bgcolor="#cacaca">&nbsp;</td><td>Icre stiuca</td><td>27,0</td><td>1,5</td><td>-</td><td>125</td></tr> <tr bgcolor="#ffffff"><td>Miel</td><td>18,0</td><td>20,0</td><td>-</td><td>260</td><td bgcolor="#cacaca">&nbsp;</td><td>Macrou</td><td>22,0</td><td>10,0</td><td>-</td><td>183</td></tr> <tr bgcolor="#ffffff"><td>Muschi tiganesc</td><td>21,6</td><td>26,3</td><td>-</td><td>333</td><td bgcolor="#cacaca">&nbsp;</td><td>Macrou in sos tomat</td><td>14,5</td><td>10,6</td><td>1,6</td><td>164</td></tr> <tr bgcolor="#ffffff"><td>Parizer, cremwursti</td><td>13,0</td><td>26,0</td><td>-</td><td>295</td><td bgcolor="#cacaca">&nbsp;</td><td>Macrou in ulei</td><td>16,2</td><td>20,7</td><td>-</td><td>259</td></tr> <tr bgcolor="#ffffff"><td>Pateu de ficat</td><td>19,6</td><td>19,5</td><td>-</td><td>261</td><td bgcolor="#cacaca">&nbsp;</td><td>Pastrav</td><td>-</td><td>-</td><td>-</td><td>103</td></tr> <tr bgcolor="#ffffff"><td>Porc - slaba</td><td>20,4</td><td>6,3</td><td>-</td><td>142</td><td bgcolor="#cacaca">&nbsp;</td><td>Salau</td><td>19,4</td><td>0,4</td><td>-</td><td>83</td></tr> <tr bgcolor="#ffffff"><td>Porc - grasa</td><td>15,0</td><td>30,0</td><td>-</td><td>350</td><td bgcolor="#cacaca">&nbsp;</td><td>Sardina in ulei</td><td>19,3</td><td>21,6</td><td>-</td><td>280</td></tr> <tr bgcolor="#ffffff"><td>Pui de gaina</td><td>20,1</td><td>10,2</td><td>-</td><td>177</td><td bgcolor="#cacaca">&nbsp;</td><td>Scrumbie</td><td>14,2</td><td>25,9</td><td>-</td><td>299</td></tr> <tr bgcolor="#ffffff"><td>Rata</td><td>19,6</td><td>6,0</td><td>-</td><td>136</td><td bgcolor="#cacaca">&nbsp;</td><td>Somn</td><td>16,8</td><td>18,8</td><td>-</td><td>224</td></tr> <tr bgcolor="#ffffff"><td>Salam</td><td>-</td><td>-</td><td>-</td><td>560</td><td bgcolor="#cacaca">&nbsp;</td><td>Stavrid</td><td>16,6</td><td>5,1</td><td>-</td><td>115</td></tr> <tr bgcolor="#ffffff"><td>Salam de Sibiu</td><td>26,5</td><td>43,4</td><td>-</td><td>512</td><td bgcolor="#cacaca">&nbsp;</td><td>Stavrid in sos tomat</td><td>15,5</td><td>6,6</td><td>-</td><td>125</td></tr> <tr bgcolor="#ffffff"><td>Salam de vara</td><td>20,0</td><td>47,0</td><td>-</td><td>519</td><td bgcolor="#cacaca">&nbsp;</td><td>Stiuca</td><td>19,1</td><td>0,4</td><td>-</td><td>82</td></tr> <tr bgcolor="#ffffff"><td>Slanina</td><td>-</td><td>-</td><td>-</td><td>630</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Oua</td></tr> <tr bgcolor="#ffffff"><td>Sunca presata</td><td>24,9</td><td>20,7</td><td>-</td><td>294</td><td bgcolor="#cacaca">&nbsp;</td><td>Ou de gaina (gr. pe buc.)</td><td>7,0g</td><td>6,0g</td><td>0,6g</td><td>171</td></tr> <tr bgcolor="#ffffff"><td>Vita - slaba</td><td>20,4</td><td>2,2</td><td>-</td><td>104</td><td bgcolor="#cacaca">&nbsp;</td><td>Galbenus de ou de gaina</td><td>16,0</td><td>32,0</td><td>0,3</td><td>364</td></tr> <tr bgcolor="#ffffff"><td>Vita - grasa</td><td>12,0</td><td>24,5</td><td>-</td><td>277</td><td bgcolor="#cacaca">&nbsp;</td><td>Albus de ou de gaina</td><td>13,0</td><td>0,2</td><td>0,5</td><td>57</td></tr> <tr bgcolor="#ffffff"><td bgcolor="#ffff99" class="clsHeader" colspan="5">Lapte si derivate</td><td bgcolor="#cacaca">&nbsp;</td><td>Galbenus de ou de gaina</td><td>-</td><td>-</td><td>-</td><td>165</td></tr> <tr bgcolor="#ffffff"><td>Branza de burduf</td><td>27,4</td><td>27,4</td><td>0,5</td><td>369</td><td bgcolor="#cacaca">&nbsp;</td><td>Un ou de rata (cca 60g)</td><td>7,0g</td><td>8,0g</td><td>0,2g</td><td>104</td></tr> <tr bgcolor="#ffffff"><td>Branza grasa de vaca</td><td>13,0</td><td>9,0</td><td>4,5</td><td>155</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Grasimi</td></tr> <tr bgcolor="#ffffff"><td>Branza slaba de vaca</td><td>18,0</td><td>-</td><td>4,0</td><td>90</td><td bgcolor="#cacaca">&nbsp;</td><td>Maioneza</td><td>-</td><td>-</td><td>-</td><td>716</td></tr> <tr bgcolor="#ffffff"><td>Branza topita</td><td>7,0</td><td>36,0</td><td>0,9</td><td>366</td><td bgcolor="#cacaca">&nbsp;</td><td>Margarina</td><td>-</td><td>82,5</td><td>-</td><td>767</td></tr> <tr bgcolor="#ffffff"><td>Cascaval</td><td>25,0</td><td>19,0</td><td>1,0</td><td>283</td><td bgcolor="#cacaca">&nbsp;</td><td>Untura de porc</td><td>0,2</td><td>99,6</td><td>-</td><td>927</td></tr> <tr bgcolor="#ffffff"><td>Iaurt</td><td>3,2</td><td>2,6</td><td>4,0</td><td>70</td><td bgcolor="#cacaca">&nbsp;</td><td>Ulei floarea soarelui</td><td>-</td><td>100,0</td><td>-</td><td>930</td></tr> <tr bgcolor="#ffffff"><td>Lapte batut</td><td>3,2</td><td>2,9</td><td>5,5</td><td>63</td><td bgcolor="#cacaca">&nbsp;</td><td>Ulei soia</td><td>-</td><td>100,0</td><td>-</td><td>930</td></tr> <tr bgcolor="#ffffff"><td>Lapte de vaca integral</td><td>3,5</td><td>3,5</td><td>4,5</td><td>65</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Dulciuri</td></tr> <tr bgcolor="#ffffff"><td>Lapte de vaca normalizat</td><td>3,5</td><td>1,7</td><td>4,9</td><td>50</td><td bgcolor="#cacaca">&nbsp;</td><td>Ciocolata</td><td>-</td><td>-</td><td>-</td><td>525</td></tr> <tr bgcolor="#ffffff"><td>Lapte de oaie</td><td>6,0</td><td>7,5</td><td>4,6</td><td>113</td><td bgcolor="#cacaca">&nbsp;</td><td>Marmelada</td><td>-</td><td>-</td><td>-</td><td>272</td></tr> <tr bgcolor="#ffffff"><td>Lapte de capra</td><td>3,5</td><td>3,7</td><td>4,5</td><td>67</td><td bgcolor="#cacaca">&nbsp;</td><td>Miere</td><td>-</td><td>-</td><td>-</td><td>310</td></tr> <tr bgcolor="#ffffff"><td>Lapte praf</td><td>27,0</td><td>24,0</td><td>40,0</td><td>498</td><td bgcolor="#cacaca">&nbsp;</td><td>Zahar nerafinat</td><td>-</td><td>-</td><td>-</td><td>375</td></tr> <tr bgcolor="#ffffff"><td>Telemea de oaie</td><td>18,9</td><td>24</td><td>1,0</td><td>315</td><td bgcolor="#cacaca">&nbsp;</td><td>Zahar rafinat</td><td>-</td><td>-</td><td>-</td><td>385</td></tr> <tr bgcolor="#ffffff"><td>Telemea de vaca</td><td>19,4</td><td>20,4</td><td>1,0</td><td>273</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Bauturi</td></tr> <tr bgcolor="#ffffff"><td>Smantana</td><td>2,5</td><td>30,0</td><td>3,1</td><td>300</td><td bgcolor="#cacaca">&nbsp;</td><td>Bere blonda</td><td>-</td><td>-</td><td>-</td><td>53</td></tr> <tr bgcolor="#ffffff"><td>Unt</td><td>6,0</td><td>74,0</td><td>2,0</td><td>721</td><td bgcolor="#cacaca">&nbsp;</td><td>Bere bruna</td><td>-</td><td>-</td><td>-</td><td>42</td></tr> <tr bgcolor="#ffffff"><td bgcolor="#ffff99" class="clsHeader" colspan="5">Cereale si fainoase</td><td bgcolor="#cacaca">&nbsp;</td><td>Cola</td><td>-</td><td>-</td><td>-</td><td>48</td></tr> <tr bgcolor="#ffffff"><td>Biscuiti</td><td>8,2</td><td>9,5</td><td>74,0</td><td>425</td><td bgcolor="#cacaca">&nbsp;</td><td>Limonada</td><td>-</td><td>-</td><td>-</td><td>58</td></tr> <tr bgcolor="#ffffff"><td>Cornuri, chifle simple</td><td>8,2</td><td>0,4</td><td>57,1</td><td>271</td><td bgcolor="#cacaca">&nbsp;</td><td>Rom</td><td>-</td><td>-</td><td>-</td><td>245</td></tr> <tr bgcolor="#ffffff"><td>Cornuri, chifle cu material</td><td>8,2</td><td>4,4</td><td>61,6</td><td>327</td><td bgcolor="#cacaca">&nbsp;</td><td>Tuica</td><td>-</td><td>-</td><td>-</td><td>250</td></tr> <tr bgcolor="#ffffff"><td>Faina de grau</td><td>11,8</td><td>1,4</td><td>72,0</td><td>356</td><td bgcolor="#cacaca">&nbsp;</td><td>Vina alb</td><td>-</td><td>-</td><td>-</td><td>138</td></tr> <tr bgcolor="#ffffff"><td>Faina de secara</td><td>8,9</td><td>1,2</td><td>74,6</td><td>353</td><td bgcolor="#cacaca">&nbsp;</td><td>Vin rosu</td><td>-</td><td>-</td><td>-</td><td>165</td></tr> <tr bgcolor="#ffffff"><td>Faina de porumb</td><td>9,6</td><td>1,7</td><td>72,1</td><td>351</td><td bgcolor="#cacaca">&nbsp;</td><td>Whisky</td><td>-</td><td>-</td><td>-</td><td>245</td></tr> <tr bgcolor="#ffffff"><td>Fulgi de ovaz</td><td>13,6</td><td>6,3</td><td>63,3</td><td>374</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Paine</td></tr> <tr bgcolor="#ffffff"><td>Gris</td><td>9,4</td><td>0,9</td><td>75,9</td><td>358</td><td bgcolor="#cacaca">&nbsp;</td><td>Paine de grau alba</td><td>7,5</td><td>0,4</td><td>52,0</td><td>274</td></tr> <tr bgcolor="#ffffff"><td>Orez</td><td>8,1</td><td>1,2</td><td>75,5</td><td>354</td><td bgcolor="#cacaca">&nbsp;</td><td>Paine de grau intermediara</td><td>7,5</td><td>0,7</td><td>48,0</td><td>234</td></tr> <tr bgcolor="#ffffff"><td>Paste fainoase obisnuite</td><td>10,9</td><td>0,6</td><td>75,6</td><td>360</td><td bgcolor="#cacaca">&nbsp;</td><td>Paine de grau neagra</td><td>8,4</td><td>1,2</td><td>48,0</td><td>242</td></tr> <tr bgcolor="#ffffff"><td>Paste fainoase cu ou</td><td>10,2</td><td>2,2</td><td>79,1</td><td>386</td><td bgcolor="#cacaca">&nbsp;</td><td>Paine de secara</td><td>12,4</td><td>1,7</td><td>67,7</td><td>344</td></tr> <tr bgcolor="#ffffff"><td>Porumb</td><td>-</td><td>-</td><td>-</td><td>336</td><td bgcolor="#cacaca">&nbsp;</td><td>Paine graham</td><td>9,1</td><td>1,0</td><td>51,0</td><td>256</td></tr> <tr bgcolor="#ffffff"><td>Pop-corn</td><td>-</td><td>-</td><td>-</td><td>345</td><td bgcolor="#cacaca">&nbsp;</td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td></tr> <tr bgcolor="#ffffff"><td>Spaghete</td><td>-</td><td>-</td><td>-</td><td>351</td><td bgcolor="#cacaca">&nbsp;</td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td></tr> <tr><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td> <td>&nbsp;</td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td></tr> <tr><td colspan="12"><br /> </td> </tr> <tr bgcolor="#ffffff"><td>&nbsp;</td><td>Protide</td><td>Lipide</td><td>Glucide</td><td>KCal</td><td bgcolor="#cacaca">&nbsp;</td><td>&nbsp;</td><td>Protide</td><td>Lipide</td><td>Glucide</td><td>KCal</td></tr> <tr bgcolor="#ffffff"><td>&nbsp;</td><td>%</td><td>%</td><td>%</td><td>la 100 g</td><td bgcolor="#cacaca">&nbsp;</td><td>&nbsp;</td><td>%</td><td>%</td><td>%</td><td>la 100 g</td></tr> <tr bgcolor="#ffffff"><td bgcolor="#ffff99" class="clsHeader" colspan="5">Legume proaspete</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Fructe proaspete</td></tr> <tr bgcolor="#ffffff"><td>Ardei gras verde</td><td>1,1</td><td>0,2</td><td>2,5</td><td>17</td><td bgcolor="#cacaca">&nbsp;</td><td>Banane</td><td>1,3</td><td>0,6</td><td>13,4</td><td>66</td></tr> <tr bgcolor="#ffffff"><td>Ardei gras rosu</td><td>1,3</td><td>0,4</td><td>7,3</td><td>39</td><td bgcolor="#cacaca">&nbsp;</td><td>Caise</td><td>1,0</td><td>-</td><td>13,0</td><td>57</td></tr> <tr bgcolor="#ffffff"><td>Cartofi (fierti)</td><td>1,7</td><td>0,2</td><td>17,4</td><td>80</td><td bgcolor="#cacaca">&nbsp;</td><td>Capsune</td><td>1,0</td><td>1,0</td><td>9,0</td><td>50</td></tr> <tr bgcolor="#ffffff"><td>Cartofi prajiti</td><td>-</td><td>-</td><td>-</td><td>345</td><td bgcolor="#cacaca">&nbsp;</td><td>Cirese</td><td>1,0</td><td>0,3</td><td>18,0</td><td>81</td></tr> <tr bgcolor="#ffffff"><td>Castraveti</td><td>1,3</td><td>0,2</td><td>2,9</td><td>19</td><td bgcolor="#cacaca">&nbsp;</td><td>Coacaze</td><td>1,5</td><td>0,6</td><td>10,2</td><td>54</td></tr> <tr bgcolor="#ffffff"><td>Ceapa verde</td><td>1,0</td><td>0,2</td><td>3,5</td><td>20</td><td bgcolor="#cacaca">&nbsp;</td><td>Fragi de padure</td><td>1,3</td><td>1,0</td><td>9,8</td><td>54</td></tr> <tr bgcolor="#ffffff"><td>Ceapa uscata</td><td>1,5</td><td>0,2</td><td>8,0</td><td>40</td><td bgcolor="#cacaca">&nbsp;</td><td>Grepfruit</td><td>0,5</td><td>0,2</td><td>6,5</td><td>30</td></tr> <tr bgcolor="#ffffff"><td>Ciuperci</td><td>5,0</td><td>0,5</td><td>2,3</td><td>35</td><td bgcolor="#cacaca">&nbsp;</td><td>Gutui</td><td>0,5</td><td>0,5</td><td>14,2</td><td>65</td></tr> <tr bgcolor="#ffffff"><td>Conopida</td><td>2,8</td><td>0,3</td><td>3,9</td><td>30</td><td bgcolor="#cacaca">&nbsp;</td><td>Lamai</td><td>0,9</td><td>0,7</td><td>6,2</td><td>36</td></tr> <tr bgcolor="#ffffff"><td>Dovlecei</td><td>0,9</td><td>0,1</td><td>3,2</td><td>18</td><td bgcolor="#cacaca">&nbsp;</td><td>Mandarine</td><td>0,8</td><td>0,1</td><td>8,7</td><td>40</td></tr> <tr bgcolor="#ffffff"><td>Fasole verde</td><td>2,0</td><td>0,2</td><td>5,7</td><td>33</td><td bgcolor="#cacaca">&nbsp;</td><td>Macese</td><td>4,1</td><td>1,2</td><td>21,8</td><td>117</td></tr> <tr bgcolor="#ffffff"><td>Mazare verde boabe</td><td>8,4</td><td>0,5</td><td>14,0</td><td>96</td><td bgcolor="#cacaca">&nbsp;</td><td>Mere</td><td>0,3</td><td>0,5</td><td>15,0</td><td>67</td></tr> <tr bgcolor="#ffffff"><td>Marar</td><td>-</td><td>-</td><td>-</td><td>19</td><td bgcolor="#cacaca">&nbsp;</td><td>Mure</td><td>1,5</td><td>1,4</td><td>14,1</td><td>77</td></tr> <tr bgcolor="#ffffff"><td>Morcovi</td><td>1,5</td><td>0,3</td><td>8,8</td><td>45</td><td bgcolor="#cacaca">&nbsp;</td><td>Pepeni galbeni</td><td>0,5</td><td>0,1</td><td>5,0</td><td>23</td></tr> <tr bgcolor="#ffffff"><td>Pastarnac</td><td>1,4</td><td>0,5</td><td>15,0</td><td>72</td><td bgcolor="#cacaca">&nbsp;</td><td>Pepeni verzi</td><td>0,5</td><td>0,1</td><td>5,4</td><td>25</td></tr> <tr bgcolor="#ffffff"><td>Patrunjel</td><td>-</td><td>-</td><td>-</td><td>32</td><td bgcolor="#cacaca">&nbsp;</td><td>Pere</td><td>1,0</td><td>1,0</td><td>16,0</td><td>79</td></tr> <tr bgcolor="#ffffff"><td>Patrunjel radacina</td><td>1,1</td><td>0,8</td><td>10,0</td><td>53</td><td bgcolor="#cacaca">&nbsp;</td><td>Piersici</td><td>1,0</td><td>-</td><td>10,0</td><td>45</td></tr> <tr bgcolor="#ffffff"><td>Rosii</td><td>1,3</td><td>0,2</td><td>4,8</td><td>27</td><td bgcolor="#cacaca">&nbsp;</td><td>Portocale</td><td>0,8</td><td>0,2</td><td>10,1</td><td>47</td></tr> <tr bgcolor="#ffffff"><td>Praz</td><td>2,3</td><td>0,4</td><td>9,9</td><td>54</td><td bgcolor="#cacaca">&nbsp;</td><td>Prune</td><td>0,6</td><td>0,1</td><td>21,0</td><td>89</td></tr> <tr bgcolor="#ffffff"><td>Ridichii de luna</td><td>0,6</td><td>0,1</td><td>3,8</td><td>19</td><td bgcolor="#cacaca">&nbsp;</td><td>Zmeura</td><td>1,0</td><td>1,0</td><td>14,0</td><td>71</td></tr> <tr bgcolor="#ffffff"><td>Ridichii de iarna</td><td>1,3</td><td>0,1</td><td>4,9</td><td>26</td><td bgcolor="#cacaca">&nbsp;</td><td>Struguri</td><td>2,1</td><td>1,7</td><td>18,0</td><td>98</td></tr> <tr bgcolor="#ffffff"><td>Salata verde</td><td>1,9</td><td>0,3</td><td>2,9</td><td>22</td><td bgcolor="#cacaca">&nbsp;</td><td>Visine</td><td>1,0</td><td>0,5</td><td>14,0</td><td>66</td></tr> <tr bgcolor="#ffffff"><td>Sfecla rosie</td><td>1,3</td><td>0,1</td><td>9,0</td><td>43</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Fructe uscate</td></tr> <tr bgcolor="#ffffff"><td>Spanac</td><td>3,5</td><td>0,3</td><td>2,0</td><td>25</td><td bgcolor="#cacaca">&nbsp;</td><td>Curmale cu samburi</td><td>1,9</td><td>0,6</td><td>74,0</td><td>316</td></tr> <tr bgcolor="#ffffff"><td>Telina radacini</td><td>1,4</td><td>0,3</td><td>5,9</td><td>33</td><td bgcolor="#cacaca">&nbsp;</td><td>Mere</td><td>1,0</td><td>1,0</td><td>55,0</td><td>239</td></tr> <tr bgcolor="#ffffff"><td>Urzici</td><td>7,9</td><td>0,7</td><td>7,1</td><td>68</td><td bgcolor="#cacaca">&nbsp;</td><td>Pere</td><td>2,4</td><td>0,4</td><td>70,0</td><td>300</td></tr> <tr bgcolor="#ffffff"><td>Usturoi</td><td>7,2</td><td>0,2</td><td>26,0</td><td>137</td><td bgcolor="#cacaca">&nbsp;</td><td>Prune cu samburi</td><td>2,5</td><td>0,5</td><td>71,0</td><td>306</td></tr> <tr bgcolor="#ffffff"><td>Vinete</td><td>-</td><td>-</td><td>-</td><td>26</td><td bgcolor="#cacaca">&nbsp;</td><td>Smochine</td><td>4,3</td><td>1,3</td><td>58,0</td><td>267</td></tr> <tr bgcolor="#ffffff"><td>Varza alba</td><td>1,8</td><td>0,2</td><td>5,8</td><td>33</td><td bgcolor="#cacaca">&nbsp;</td><td>Stafide</td><td>2,5</td><td>0,5</td><td>71,0</td><td>306</td></tr> <tr bgcolor="#ffffff"><td>Varza Bruxelles</td><td>4,0</td><td>0,5</td><td>7,0</td><td>50</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Compoturi</td></tr> <tr bgcolor="#ffffff"><td>Varza rosie</td><td>1,9</td><td>0,2</td><td>5,6</td><td>33</td><td bgcolor="#cacaca">&nbsp;</td><td>Compot de caise</td><td>0,5</td><td>-</td><td>14,0</td><td>59</td></tr> <tr bgcolor="#ffffff"><td bgcolor="#ffff99" class="clsHeader" colspan="5">Legume uscate</td><td bgcolor="#cacaca">&nbsp;</td><td>Compot de cirese</td><td>0,4</td><td>-</td><td>15,5</td><td>65</td></tr> <tr bgcolor="#ffffff"><td>Cartofi chips</td><td>-</td><td>-</td><td>-</td><td>546</td><td bgcolor="#cacaca">&nbsp;</td><td>Compot de gutui</td><td>-</td><td>-</td><td>17,0</td><td>70</td></tr> <tr bgcolor="#ffffff"><td>Cartofi rondele</td><td>7,8</td><td>0,4</td><td>77,0</td><td>350</td><td bgcolor="#cacaca">&nbsp;</td><td>Compot de mere</td><td>0,3</td><td>-</td><td>17,5</td><td>73</td></tr> <tr bgcolor="#ffffff"><td>Ciuperci</td><td>41,7</td><td>1,7</td><td>30,8</td><td>313</td><td bgcolor="#cacaca">&nbsp;</td><td>Compot de pere</td><td>0,2</td><td>-</td><td>20,5</td><td>85</td></tr> <tr bgcolor="#ffffff"><td>Fasole</td><td>23,0</td><td>1,7</td><td>47,7</td><td>303</td><td bgcolor="#cacaca">&nbsp;</td><td>Compot de piersici</td><td>0,6</td><td>-</td><td>16,1</td><td>68</td></tr> <tr bgcolor="#ffffff"><td>Mazare</td><td>21,5</td><td>1,9</td><td>53,0</td><td>323</td><td bgcolor="#cacaca">&nbsp;</td><td>Compot de prune</td><td>0,4</td><td>-</td><td>15,3</td><td>64</td></tr> <tr bgcolor="#ffffff"><td>Soia</td><td>-</td><td>-</td><td>-</td><td>341</td><td bgcolor="#cacaca">&nbsp;</td><td>Compot de visine</td><td>0,4</td><td>-</td><td>15,5</td><td>65</td></tr> <tr bgcolor="#ffffff"><td bgcolor="#ffff99" class="clsHeader" colspan="5">Legume murate</td><td bgcolor="#cacaca">&nbsp;</td><td>Compot de struguri</td><td>0,5</td><td>-</td><td>19,0</td><td>80</td></tr> <tr bgcolor="#ffffff"><td>Castraveti in otet</td><td>0,6</td><td>-</td><td>1,5</td><td>9</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Sucuri</td></tr> <tr bgcolor="#ffffff"><td>Gogosari intregi in otet</td><td>0,7</td><td>-</td><td>3,0</td><td>15</td><td bgcolor="#cacaca">&nbsp;</td><td>Suc de pere</td><td>0,02</td><td>-</td><td>14,1</td><td>57</td></tr> <tr bgcolor="#ffffff"><td>Gogosari taiati in otet</td><td>0,8</td><td>-</td><td>2,6</td><td>14</td><td bgcolor="#cacaca">&nbsp;</td><td>Suc de prune</td><td>0,09</td><td>-</td><td>13,7</td><td>56</td></tr> <tr bgcolor="#ffffff"><td>Salata de varza rosie</td><td>1,0</td><td>-</td><td>3,0</td><td>16</td><td bgcolor="#cacaca">&nbsp;</td><td>Suc de zmeura</td><td>0,16</td><td>-</td><td>12,3</td><td>51</td></tr> <tr bgcolor="#ffffff"><td>Salata de sfecla rosie</td><td>1,0</td><td>1,0</td><td>8,2</td><td>38</td><td bgcolor="#cacaca">&nbsp;</td><td>Suc de struguri</td><td>0,13</td><td>-</td><td>20,0</td><td>83</td></tr> <tr bgcolor="#ffffff"><td>Varza acra</td><td>1,2</td><td>-</td><td>3,3</td><td>18</td><td bgcolor="#cacaca">&nbsp;</td><td>Suc de tomate</td><td>1,0</td><td>-</td><td>5,0</td><td>25</td></tr> <tr bgcolor="#ffffff"><td bgcolor="#ffff99" class="clsHeader" colspan="5">Legume conservate</td><td bgcolor="#cacaca">&nbsp;</td><td>Suc natural de mere</td><td>0,09</td><td>-</td><td>17,4</td><td>72</td></tr> <tr bgcolor="#ffffff"><td>Bulion de tomate</td><td>3,6</td><td>-</td><td>11,6</td><td>62</td><td bgcolor="#cacaca">&nbsp;</td><td bgcolor="#ffff99" class="clsHeader" colspan="5">Oleaginoase</td></tr> <tr bgcolor="#ffffff"><td>Fasole verde</td><td>1,1</td><td>0,4</td><td>2,5</td><td>18</td><td bgcolor="#cacaca">&nbsp;</td><td>Arahide</td><td>25,8</td><td>44,5</td><td>15,7</td><td>584</td></tr> <tr bgcolor="#ffffff"><td>Ghiveci in bulion</td><td>1,4</td><td>0,5</td><td>3,7</td><td>26</td><td bgcolor="#cacaca">&nbsp;</td><td>Alune curatate</td><td>12,0</td><td>63,0</td><td>17,0</td><td>705</td></tr> <tr bgcolor="#ffffff"><td>Mazare verde boabe</td><td>6,5</td><td>0,5</td><td>10,0</td><td>72</td><td bgcolor="#cacaca">&nbsp;</td><td>Masline negre</td><td>20;0</td><td>35;0</td><td>7;2</td><td>437</td></tr> <tr bgcolor="#ffffff"><td>Pasta de tomate</td><td>5,4</td><td>-</td><td>15,4</td><td>85</td><td bgcolor="#cacaca">&nbsp;</td><td>Masline verzi</td><td>12,5</td><td>10,0</td><td>8,1</td><td>177</td></tr> <tr bgcolor="#ffffff"><td>Spanac cu orez</td><td>2,0</td><td>8,0</td><td>2,0</td><td>91</td><td bgcolor="#cacaca">&nbsp;</td><td>Nuci</td><td>21,0</td><td>59,0</td><td>3,7</td><td>650</td></tr> <tr bgcolor="#ffffff"><td>Tocana de legume</td><td>1,0</td><td>6,0</td><td>3,1</td><td>73</td><td bgcolor="#cacaca">&nbsp;</td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td></tr> <tr bgcolor="#ffffff"><td>Tomate in bulion</td><td>1,7</td><td>0,4</td><td>3,1</td><td>23</td><td bgcolor="#cacaca">&nbsp;</td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td><td><br /> </td></tr> </tbody></table>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7936784284025248792.post-73165956558639769622010-10-09T03:50:00.000-07:002010-10-09T03:50:27.319-07:00<span style="font-size: x-small;"><b>&nbsp;</b></span><span style="color: #666666; font-size: x-small;">Si azi iti voi prezenta cateva exercitii cu ajutorul carora iti poti lucra zona pieptului. Sedinta foto a fost realizata in incinta <a href="http://www.worldclass.ro/" target="_blank">World Class</a>, unde specialistul 121 in fitness, campioana Diana Oprea, ne-a explicat cum trebuie sa efectuam corect aceste exercitii. Diana ne-a supravegheat, iar Daniela a executat miscarile. Iata mai jos detaliile oferite de Diana. </span><span style="color: #666666; font-size: x-small;"><br /> </span><br /> <span style="font-size: x-small;"><b>Impins cu haltera de la piept in plan orizontal</b><br /> Acest exercitiu vizeaza urmatoarele grupe musculare implicate: pectoralul mare si mic, iar in plan secundar deltoidul si tricepsul. La inceput te asezi pe o banca orizontala, iei o bara si asezi palmele cu priza in pronatie (ca si cum impingi bara in sus), la o distanta putin mai mare de latimea umerilor. Cobori bara printr-o miscare lenta si controlata pana aceasta atinge pieptul. Incerca sa nu balansezi bara, iar coatele trebuie orientate spre lateral. Impinge bara, expirand spre finalul miscarii. Sa efectuezi miscarea completa fara a bloca coatele in extensie. Diana te avertizeaza ca pe tot parcursul exercitiului sa mentii spatele si fesele in contact cu banca si sa eviti arcuirea zonei lombare! <br /> <div align="center"><img height="360" src="http://www.121.ro/images/poze3/haltera1.gif" width="480" /></div><br /> <b>Impins cu haltera de la piept pe plan inclinat</b><br /> Grupa principala implicata la acest exercitiu este pectoralul, iar in plan secundar deltoidul si tricepsul. De aceasta data te asezi pe o banca inclinata. Bara o apuci la fel, cu priza in pronatie, la o distanta mai larga decat nivelul umerilor. Acum inspiri si cobori bara pana atinge partea superioara a pectoralului. Miscarea se va efectua lent si controlat pentru a asigura o tensiune constanta la nivelul musculaturii solicitate. Bara o impingi pana cand se intind coatele, evitand blocarea acestora in extensie. Se inspira cand cobori bara si expiri cand o impingi. La acest exercitiu nu se poate pune pe bara aceeasi greutate ca la impinsul pe plan orizontal. Greutatea trebuie sa fie usoara spre medie.&nbsp;</span><br /> <span style="font-size: x-small;"><b>Impins cu gantere de la piept pe plan orizontal</b><br /> Aici pectoralul mare este in prim plan. Fiind un exercitiu pe plan orizontal, bineinteles ca asa trebuie sa te asezi pe banca. Ia cate o gantera in fiecare mana, intinde bratele si orienteaza palmele spre inainte. Inspira si coboara ganterele pana la nivelul pieptului, in partile laterale. Expira si impinge simultan ganterele revenind la pozitia initiala, dar fara a intinde coatele la maxim. In timpul exercitiului trebuie sa simti intinderea pectoralilor, iar talpile vor fi sprijinite pe banca pentru stabilitate. Nici aici nu ai voie sa iti arcuiesti zona lombara! <br /> <div align="center"><img height="360" src="http://www.121.ro/images/poze3/gantere.gif" width="480" /></div><br /> <b>Impins cu gantere de la piept pe plan inclinat</b><br /> Ca si exercitiul de mai sus, aici este lucrata aceeasi grupa principala de muschi. Pe banca inclinata te asezi si sprijini talpile (sau pe sol). Cu cate o gantera in fiecare mana intinde bratele si orienteaza palmele catre inainte. Inspira si coboara ganterele pana la nivelul pieptului. Miscarea trebuie sa fie ampla pentru a simti intinderea pectoralilor. Bratele le intinzi simultan si expiri. <br /> <br /> <b>Fluturari laterale cu gantere pe plan orizontal</b><br /> Fluturarile sunt benefice pentru muschiul pectoral. Diana Oprea te sfatuieste sa te asezi pe o banca cat se poate de ingusta pentru a permite o miscare cat mai ampla. Dupa ce ai luat cate o gantera in fiecare mana intinde bratele avand palmele fata in fata. Apoi departeaza ganterele si cobora printr-o miscare lenta, ampla si controlata ca si cum ai descrie un arc de cerc. Ca si la coborare revii cu ganterele la pozitia initiala. Inspiri cand cobori ganterele si expiri pe ridicarea acestora. Exercitiul izoleaza foarte bine pectoralii si imbunatateste flexibilaitatea la acest nivel. </span><br /> <span style="font-size: x-small;"><br /> <div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"><img height="360" src="http://www.121.ro/images/poze3/laterale.gif" width="480" /></div></span><br /> <br /> <br /> <span style="font-size: x-small;"><b>Fluturari laterale cu gantere pe plan inclinat</b><br /> Exercitiul de mai sus se poate realiza si pe plan inclinat. Tot pe o banca ingusta, de aceasta data inclinata, iei cate o greutate in fiecare mana si intinzi bratele mentinand coatele usor indoite pentru a reduce solicitarea in articulatie. Cu palmele fata in fata, cobori controlat si lent ganterele, tot ca si cum ai descrie un arc de cerc. Urmand acelasi 'traseu' revii la pozitia initiala. Inspiri pe coborarea ganterelor, iar la ridicarea acestora expiri. <br /> <br /> <b>Fluturari la aparat</b><br /> Pentru pectoralul mare te asezi la aparat cu spatele lipit de spatar si sprijini bratele (interiorul cotului) pe roll-pad. Expiri si impingi bratele aparatului pana cand acestea ajung paralele in fata pieptului. Inspiri si revii lent si controlat la pozitia initiala. Diana mentioneza ca e cel mai bine daca reusesti sa faci exercitiul printr-o miscare completa si la amplitudine maxima. <br /> <div align="center"><span style="font-size: x-small;"><img height="360" src="http://www.121.ro/images/poze3/fluturari_3.gif" width="480" /></span></div><br /> <b>Flotari</b><br /> Pentru flotari nu ai nevoie de aparate. Doar te asezi pe o saltea, te sprijini pe palme si pe partea superioara a genunchilor. Bratele sunt departate putin mai mult decat latimea umerilor. Prin indoirea coatelor cobori trunchiul spre sol fara a atinge cu abdomenul. Impinge in brate si revii la pozitia initiala. Pe parcursul executiei mentii abdomenul incordat pentru a evita extensia spatelui, inspiri pe coborarea trunchiului si expiri pe ridicarea acestuia. Diana considera ca acest tip de flotare se adreseaza majoritatii celor care practica sportul de intretinere, iar o varianta mult mai dificila ar fi flotarea cu sprijin pe palme si pe varfurile picioarelor. <br /> <div align="center"><span style="font-size: x-small;"><img height="360" src="http://www.121.ro/images/poze3/flotari.gif" width="480" /></span></div><br /> Mergi la sala regulat, de doua-trei ori pe saptamana si ai grija de corpul tau. Daca tie nu iti pasa si nu iei atitudine, nimeni altcineva nu va face sport in locul tau! Vrei sanatate? Vrei kilograme mai putine? Vrei un corp zvelt si muschi fermi? Numai sportul ti le poate oferi!&nbsp;</span><br /> <span style="font-size: x-small;">sursa:121.ro </span><span style="color: #666666; font-size: x-small;"><strong>de Simona Esanu</strong></span><span style="font-size: x-small;">&nbsp;</span>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-7936784284025248792.post-24820969570706217912010-10-08T08:56:00.000-07:002010-10-08T08:56:04.961-07:00<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijzbmO36OtUXNLRmXAn1qfDfTwfyiiE35ynIuKm4ELVO6qeGJR0PdSNkI_1C3qJPcuclzzkJ-q1_aGxwn3-H5A1ei37pBW1dTUbg8YBn9DYjWWZIumEzMth1vBNzVqKYomNxcFx2BVScAI/s1600/adspatetk21.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijzbmO36OtUXNLRmXAn1qfDfTwfyiiE35ynIuKm4ELVO6qeGJR0PdSNkI_1C3qJPcuclzzkJ-q1_aGxwn3-H5A1ei37pBW1dTUbg8YBn9DYjWWZIumEzMth1vBNzVqKYomNxcFx2BVScAI/s1600/adspatetk21.gif" /></a></div><br /> <div class="separator" style="clear: both; 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Apoi, te asezi confortabil pe o salteluta, dupa ce-ti iei un prosop si putina apa langa tine, pornesti muzica, de preferat clubb sau house astfel incat sa-ti imprime un ritm alert de miscare. Cu cat miscarile sunt mai rapide cu atat scapi mai repede de celulita si subtiezi piciorul. <br /> <br /> <u><b>Ridicari laterale </b></u><br /> Ne asezam pe salteluta pe o parte cu picioarele intinse conform imaginii. Vom executa 40 ridicari foarte scurte in 3 serii alternative. <br /> <a href="http://i24.photobucket.com/albums/c43/piticii/ridlat.gif" target="_blank"></a><br /> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghVfWSFA8iXa6x4Ub6WVl-noOaqPfU6R4A6kp4GPyGsg56ikqWqAOU9ZxYuosn0QwQNeex6q19sRXLuz5moFg8I76oNPxWxmTkqqWA_9apEJhF2spLMJ29iHOF3kSP59dP512CNQNAtUsD/s1600/cum+pot+da+aripioarele+fluturasii+slabesc.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghVfWSFA8iXa6x4Ub6WVl-noOaqPfU6R4A6kp4GPyGsg56ikqWqAOU9ZxYuosn0QwQNeex6q19sRXLuz5moFg8I76oNPxWxmTkqqWA_9apEJhF2spLMJ29iHOF3kSP59dP512CNQNAtUsD/s1600/cum+pot+da+aripioarele+fluturasii+slabesc.gif" /></a></div><br /> <div class="postcontent"><u><b>Lovituri</b></u><br /> Vom flexa ambii genunchi, piciorul cu care vom executa miscarea este putin ridicat. Blocat in acea potitie, asezam palma pe genunchi. Indoim apoi si intindem piciorul tinand genunchiul fix de 30 de ori, 4 serii alternative.<br /> <a href="http://i24.photobucket.com/albums/c43/piticii/lovit.gif" target="_blank"></a><br /> <span id="goog_993265428"></span><span id="goog_993265429"></span><br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijItbx99RoAaMA5zV7yigCeUfAIw3K_RkrQ6vnZ5gwkKxWG0gJi1J7MR5coXNy1srgSQlG4Lx2RbCfyT9Zlesa0jGhkXhZgjJ1mETH_i6QpVot2OLB209dYmskf2VQjR2W9sl9I7yR4R5F/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+2.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijItbx99RoAaMA5zV7yigCeUfAIw3K_RkrQ6vnZ5gwkKxWG0gJi1J7MR5coXNy1srgSQlG4Lx2RbCfyT9Zlesa0jGhkXhZgjJ1mETH_i6QpVot2OLB209dYmskf2VQjR2W9sl9I7yR4R5F/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+2.gif" /></a><br /> <u><b>Lovituri laterale </b></u><br /> Miscarea este similara cu exercitiul precedent, doar ca de data aceasta vei lasa piciorul jos atunci cand flexezi si-l ridici cat mai sus atunci cand il intinzi. Se vor efectua 4 serii alternative a 40 repetari. <br /> <a href="http://i24.photobucket.com/albums/c43/piticii/lovitlat.gif" target="_blank"></a><br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4E1D18lyMe2OWokdSIPMBKkOhYS_17q59W1DsE4W_ZD8E3YV2rbYj3dGtGFb00XN9-gX7ToLi4Ylep_gsKE7n4jMpMlAQCZQ1e-wytUn2UWoRI6j1AgMKN7NFA4aO1bjF0Mz9lfltOm_E/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+3.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4E1D18lyMe2OWokdSIPMBKkOhYS_17q59W1DsE4W_ZD8E3YV2rbYj3dGtGFb00XN9-gX7ToLi4Ylep_gsKE7n4jMpMlAQCZQ1e-wytUn2UWoRI6j1AgMKN7NFA4aO1bjF0Mz9lfltOm_E/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+3.gif" /></a><br /> <u><b>Lovituri la centru </b></u><br /> Dupa ce ai terminat acest set de 3 exercitii, poti merge sa bei putina apa, In aceeazi pozitie, aduci piciorul lateral la un unghi de 90 grade fata de trunchi si faci 30 ridicari scurte in acea pozitie, conform imaginii, 3 serii alternative.<br /> <a href="http://i24.photobucket.com/albums/c43/piticii/lacentru.gif" target="_blank"></a><br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI6YgvdIGkQGb0u55FhhAWCrvG6vQ6q-LVbjOLdoeOO6xaDf4mAANCkWoYOi7Mrrf8R9q2ImPDtGqOMWtkRgwwoqP-vXoEDfZRqSKTdYRzuyL6S7E6g_-vSFw8HL2bwbAhu_v9fArVh61C/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+4.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI6YgvdIGkQGb0u55FhhAWCrvG6vQ6q-LVbjOLdoeOO6xaDf4mAANCkWoYOi7Mrrf8R9q2ImPDtGqOMWtkRgwwoqP-vXoEDfZRqSKTdYRzuyL6S7E6g_-vSFw8HL2bwbAhu_v9fArVh61C/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+4.gif" /></a><br /> <br /> <u><b>Si iar lateral </b></u><br /> Ambele picioare sunt indoite, stai intinsa tot pe o parte si lovesti lateral intinzand piciorul la 90 grade fata de corp, apoi, revii cu el in pozitia initiala. Se vor executa 4 serii alternative a cate 40 repetari.<br /> <a href="http://i24.photobucket.com/albums/c43/piticii/lovlat.gif" target="_blank"></a><br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh5fbiu5UVXL18U_nXJMgVlpEf5UvAe-H1oEn9P17vnyQHyjWtuad-unM3TIWTfZE8k-eYZRRxx5LyMbWTeLjIX9G6i6AxsYeQaa1rUSTjMUqd5MTu0ct1PqKR78fdoKdAckmUMonmQOcP/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+5.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh5fbiu5UVXL18U_nXJMgVlpEf5UvAe-H1oEn9P17vnyQHyjWtuad-unM3TIWTfZE8k-eYZRRxx5LyMbWTeLjIX9G6i6AxsYeQaa1rUSTjMUqd5MTu0ct1PqKR78fdoKdAckmUMonmQOcP/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+5.gif" /></a><br /> <u><b>Ridicari </b></u><br /> Intind picioarele lateral in prelungirea corpului, ridic cat mai sus piciorul situat deasupra si efectuez 40 ridicari scurte in acea pozitie, 4 serii alternative. <br /> <a href="http://i24.photobucket.com/albums/c43/piticii/ridhigh.gif" target="_blank"></a><br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0wY06g9DFKrDuz2US6GgMsrogHc1orOS8tXAc_MwrA2tocRUcxPOajrY3o_2iMWF60onGWxPNs1M1DqPunDYmirxoYfbzbRnZD3WXIrNlbdaLsArJVIkLGcEiz_4z0FP1qMO6PUBXrhPR/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+6.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0wY06g9DFKrDuz2US6GgMsrogHc1orOS8tXAc_MwrA2tocRUcxPOajrY3o_2iMWF60onGWxPNs1M1DqPunDYmirxoYfbzbRnZD3WXIrNlbdaLsArJVIkLGcEiz_4z0FP1qMO6PUBXrhPR/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+6.gif" /></a><br /> <u><b>In spate </b></u><br /> Lipesti picioarele apoi duci piciorul situat deasupra cat mai in spate in plan orizontal. Executi 30 repetari a cate 4 serii alternative. La acest exercitiu trebuie sa simti cum iti lucreaza muschiul fesier. <br /> <a href="http://i24.photobucket.com/albums/c43/piticii/nspate.gif" target="_blank"></a><br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPqt0Z48b2WgJdOLYy-mn71POipdYvAHGnWG_T8_zdpK4ERrslPNFv7urS9hDBwGIWwMVh8GUXfZ8P5sfyeN1CZRVjRSzwIFelmt_BdpkYUQbsGVtliMhDfTYJPTnlfMfqdGEYwQ1e-f1E/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+7.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPqt0Z48b2WgJdOLYy-mn71POipdYvAHGnWG_T8_zdpK4ERrslPNFv7urS9hDBwGIWwMVh8GUXfZ8P5sfyeN1CZRVjRSzwIFelmt_BdpkYUQbsGVtliMhDfTYJPTnlfMfqdGEYwQ1e-f1E/s1600/cum+pot+da+aripioarele+fluturasii+slabesc+7.gif" /></a><br /> sursa:utilecopiiforum</div>Unknownnoreply@blogger.com4