{"id":2671,"date":"2016-07-26T13:04:56","date_gmt":"2016-07-26T13:04:56","guid":{"rendered":"http:\/\/trailrunner.cat\/?p=2671"},"modified":"2016-07-26T13:04:56","modified_gmt":"2016-07-26T13:04:56","slug":"com-millorar-lexplosivitat","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2671","title":{"rendered":"Com Millorar l&#8217;explosivitat"},"content":{"rendered":"<p>L&#8217;explosivitat \u00e9s una de les parts que ha de treballar un corredor de muntanya, especialment si ens agraden les proves curtes on el nostre cos va al m\u00e0xim de principi a fi de la cursa o per exemple quan se&#8217;ns presenta un quil\u00f2metre vertical. Aqu\u00ed et comentem tres m\u00e8todes que poden ajudar-te a guanyar una mica m\u00e9s d&#8217;explosivitat.<\/p>\n<ul>\n<li><strong>Entrenaments amb desnivell:<\/strong><\/li>\n<\/ul>\n<p>C\u00f3rrer en llocs on hi hagi desnivell \u00e9s un dels millor m\u00e8todes per guanyar explosivitat. A m\u00e9s d&#8217;augmentar la nostra resist\u00e8ncia, acostumarem als m\u00fasculs a el que ens trobarem quan anem a muntanya, pendents irregulars i baixades variades. Entrenar en zones de desnivell tamb\u00e9 ens ajudar\u00e0 a millorar el nostre <strong>VO2Max<\/strong>\u00a0(Consum m\u00e0xim d&#8217;oxigen).<\/p>\n<ul>\n<li><strong>Fer exercicis pliom\u00e8trics:<\/strong><\/li>\n<\/ul>\n<p>Els entrenaments de treball de pliom\u00e8tric son claus pels corredors\/es de muntanya. L&#8217;objectiu \u00e9s extrapolar alguns dels moviments que fem a muntanya com ara, girs, salts, aterratges i entrenar-los de manera individual. Amb la <strong>pliometria*<\/strong> el que fem \u00e9s millorar la for\u00e7a del tren superior, ja que els moviments dels exercicis son potents i r\u00e0pids els quals ens proporcionen major for\u00e7a i velocitat.<\/p>\n<ul>\n<li><strong>Aplicar-ho uns 2 cops per setmana:<\/strong><\/li>\n<\/ul>\n<p>A part dels rodatges de carrera continua, es pot entrenar la resist\u00e8ncia d&#8217;altres maneres. Un tipus d&#8217;entrenament m\u00e9s anaer\u00f2bic tal com sessions fraccionades, \u00e9s a dir, repartir l&#8217;esfor\u00e7 de l&#8217;entrenament en vaires parts. Aix\u00f2 ens permet aplicar m\u00e9s esfor\u00e7 i sumar un extra d&#8217;explosivitat als m\u00fasculs, a cada una de les parts de la sessi\u00f3 d&#8217;entrenament. La durada d&#8217;aquests tipus d&#8217;entrenaments poden ser de 30 &#8211; 40 minuts i repartir-los en 2 cops per setmana, deixant temps de recuperaci\u00f3 entre ells.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>*<a href=\"https:\/\/ca.wikipedia.org\/wiki\/Pliometria\">https:\/\/ca.wikipedia.org\/wiki\/Pliometria<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;explosivitat \u00e9s una de les parts que ha de treballar un corredor de muntanya, especialment si ens agraden les proves curtes on el nostre cos va al m\u00e0xim de principi a fi de la cursa o per exemple quan se&#8217;ns presenta un quil\u00f2metre vertical. Aqu\u00ed et comentem tres m\u00e8todes que poden ajudar-te a guanyar una [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2679,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[10],"tags":[205,65,201,208,206,57,204,202,207,203],"class_list":["post-2671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-desnivell","tag-entrenament","tag-explosivitat","tag-girs","tag-moviments","tag-muntanya","tag-pliometria","tag-pliometrics","tag-salts","tag-vo2max"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-H5","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/07\/pliometrics.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2671","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2671"}],"version-history":[{"count":4,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2671\/revisions"}],"predecessor-version":[{"id":2680,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2671\/revisions\/2680"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2679"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}