{"id":751,"date":"2023-12-06T10:54:35","date_gmt":"2023-12-06T10:54:35","guid":{"rendered":"https:\/\/esportsantmoritz.com\/blog\/escalfa-que-avui-esquies\/"},"modified":"2023-12-13T18:30:52","modified_gmt":"2023-12-13T18:30:52","slug":"escalfa-que-avui-esquies","status":"publish","type":"post","link":"https:\/\/esportsantmoritz.com\/blog\/ca\/escalfa-que-avui-esquies\/","title":{"rendered":"Escalfa! Que avui esquies"},"content":{"rendered":"\n<p class=\"has-medium-font-size\"><strong>T&#8217;est\u00e0s preparant b\u00e9 abans d&#8217;anar a esquiar? Saps que \u00e9s important escalfar-te abans de comen\u00e7ar a lliscar per la neu? <\/strong><\/p>\n\n<p>L&#8217;escalfament ajuda a preparar els teus m\u00fasculs i articulacions per a l&#8217;esfor\u00e7 f\u00edsic que far\u00e0s. Si no escalfes b\u00e9, augmentes el risc de lesions. \ud83d\ude31<\/p>\n\n<p>Per aix\u00f2, en aquest post et donar\u00e9 alguns consells sobre exercicis d&#8217;escalfament i estirament que pots fer abans de comen\u00e7ar un dia d&#8217;esqu\u00ed. \ud83e\uddd0<\/p>\n\n<p class=\"has-medium-font-size\"><strong>Exercicis d&#8217;escalfament<\/strong><\/p>\n\n<p><strong>L&#8217;escalfament ha de durar entre 10 i 15 minuts.<\/strong> Has de comen\u00e7ar amb exercicis suaus i progressius, que vagin augmentant la intensitat a poc a poc. \u23f1\ufe0f<\/p>\n\n<p>Aqu\u00ed tens alguns exercicis d&#8217;escalfament que pots fer:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Girs de coll:<\/mark><\/strong> Gira el cap suaument cap a la dreta, cap a l&#8217;esquerra, cap amunt i cap avall. Repeteix 10 vegades en cada direcci\u00f3.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Girs d&#8217;espatlles:<\/mark><\/strong> Gira les espatlles suaument cap endavant, cap enrere, cap amunt i cap avall. Repeteix 10 vegades en cada direcci\u00f3.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Rotaci\u00f3 de malucs:<\/mark><\/strong> Gira els malucs suaument cap a la dreta, cap a l&#8217;esquerra, cap endavant i cap enrere. Repeteix 10 vegades en cada direcci\u00f3.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Botets:<\/mark><\/strong> Fes petits botets d&#8217;un peu a l&#8217;altre, alternant els peus. Repeteix 10 vegades.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Correr al lloc:<\/mark><\/strong> Corre al lloc, aixecant els talons del terra. Repeteix 30 segons.<\/li>\n<\/ul>\n\n<p><strong>Objectiu dels exercicis d&#8217;escalfament:<\/strong><\/p>\n\n<p>Els exercicis d&#8217;escalfament tenen els seg\u00fcents objectius:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Augmenten la temperatura corporal.<\/li>\n\n\n\n<li>Milloren la circulaci\u00f3 sangu\u00ednia.<\/li>\n\n\n\n<li>Preparen els m\u00fasculs i articulacions per a l&#8217;esfor\u00e7 f\u00edsic.<\/li>\n<\/ul>\n\n<p class=\"has-medium-font-size\"><strong>Estiraments<\/strong><\/p>\n\n<p>Els estiraments s&#8217;han de fer al final de l&#8217;escalfament, quan els m\u00fasculs estan calents. Els estiraments est\u00e0tics s\u00f3n els m\u00e9s adequats per a l&#8217;esqu\u00ed. \ud83d\udd25<\/p>\n\n<p>Aqu\u00ed tens alguns estiraments que pots fer:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Estirament dels malucs:<\/mark><\/strong> Posiciona&#8217;t de puntes i mant\u00e9n la posici\u00f3 durant 30 segons.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Estirament dels qu\u00e0driceps:<\/mark><\/strong> Posa&#8217;t amb les cames separades a l&#8217;altura dels muscles i porta una cama cap enrere. Inclina el tronc cap endavant, mantenint l&#8217;esquena recta. Mant\u00e9n la posici\u00f3 durant 30 segons.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Estirament dels isquiotibials:<\/mark><\/strong> Seu a terra amb les cames estirades endavant. Inclina el tronc cap endavant, mantenint l&#8217;esquena recta. Mant\u00e9n la posici\u00f3 durant 30 segons.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Estirament d&#8217;espatlles:<\/mark><\/strong> Posa&#8217;t amb els bra\u00e7os estesos als costats. Gira les espatlles cap endavant, cap enrere, cap amunt i cap avall. Mant\u00e9n cada posici\u00f3 durant 30 segons.<\/li>\n<\/ul>\n\n<p><strong>Objectiu dels exercicis d&#8217;estirament:<\/strong><\/p>\n\n<p>Els exercicis d&#8217;estirament tenen els seg\u00fcents objectius:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Redueixen la tensi\u00f3 muscular.<\/li>\n\n\n\n<li>Milloren la flexibilitat.<\/li>\n\n\n\n<li>Prevenci\u00f3 de lesions.<\/li>\n<\/ul>\n\n<p class=\"has-medium-font-size\"><strong>Consells finals<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>\u00c9s important que et sentis a tu mateix i no et forciis a fer cap exercici que et provoqui dolor.<\/li>\n\n\n\n<li>Si tens alguna lesi\u00f3, consulta amb un metge o fisioterapeuta abans de comen\u00e7ar a fer exercici.<\/li>\n<\/ul>\n\n<p class=\"has-medium-font-size\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Ara ja est\u00e0s llest per gaudir d&#8217;un dia d&#8217;esqu\u00ed segur i divertit!<\/mark><\/strong> \ud83e\udd29<\/p>\n\n<p><a href=\"https:\/\/www.esportsantmoritz.com\/\"><strong>Reserva el teu material d&#8217;esqu\u00ed a la nostra web<\/strong><\/a> i gaudeix del teu dia d&#8217;esqu\u00ed \u26f7\ufe0f<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T&#8217;est\u00e0s preparant b\u00e9 abans d&#8217;anar a esquiar? Saps que \u00e9s important escalfar-te abans de comen\u00e7ar a lliscar per la neu? L&#8217;escalfament ajuda a preparar els teus m\u00fasculs i articulacions per a l&#8217;esfor\u00e7 f\u00edsic que far\u00e0s. Si no escalfes b\u00e9, augmentes el risc de lesions. \ud83d\ude31 Per aix\u00f2, en aquest post et donar\u00e9 alguns consells sobre &#8230; <a title=\"Escalfa! Que avui esquies\" class=\"read-more\" href=\"https:\/\/esportsantmoritz.com\/blog\/ca\/escalfa-que-avui-esquies\/\" aria-label=\"More on Escalfa! Que avui esquies\">Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":407,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.9 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Escalfa! Que avui esquies -<\/title>\n<meta name=\"description\" content=\"Abans de llen\u00e7ar-te a la neu \u00e9s important que preparis el teu cos per a l&#039;esfor\u00e7 f\u00edsic. 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