{"id":2699,"date":"2016-09-08T12:00:30","date_gmt":"2016-09-08T12:00:30","guid":{"rendered":"http:\/\/trailrunner.cat\/?p=2699"},"modified":"2016-09-08T15:10:45","modified_gmt":"2016-09-08T15:10:45","slug":"postura-correcte-al-correr-per-pujades","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2699","title":{"rendered":"Postura correcte al c\u00f3rrer per pujades"},"content":{"rendered":"<p>Aqu\u00ed teniu 5 exemples de com afrontar correctament les pujades a l&#8217;hora d&#8217;entrenar o competir:<\/p>\n<ul>\n<li>A les pujades, a l&#8217;hora de fer la trepitjada, sempre \u00e9s millor fer-ho amb la part del davant del peu i de fet, la t\u00e8cnica de molts corredors\/es \u00e9s trepitjar nom\u00e9s amb aquesta part i no trepitjar en cap moment amb la part del tal\u00f3. Practica aquesta forma de trepitjar a l&#8217;hora de fer pujades i fes exercicis espec\u00edfics per enfortir els peus i bessons.<code><\/code><\/li>\n<li>Quan encares una pendent, mira de disminuir la longitud de la gambada per\u00f2 augmenta la cad\u00e8ncia de la mateixa. Estalvies energia quan fas passes m\u00e9s curtes i mes r\u00e0pides, que no pas si volem mantenir la cad\u00e8ncia que portem quan anem en planer.<\/li>\n<li>Moure b\u00e9 els bra\u00e7os a l&#8217;hora d&#8217;encarar una pujada, \u00e9s molt important. Hem d&#8217;utilitzar els bra\u00e7os com a impulsors i mantenir-los formant un angle de 90 graus. La coordinaci\u00f3 r\u00edtmica perqu\u00e8 els bra\u00e7os actu\u00efn de forma natural tamb\u00e9 \u00e9s important. S&#8217;ha d&#8217;aprendre a utilitzar-los a favor i que no actu\u00efn com un pes extra.<\/li>\n<li>El cap ha d&#8217;estar alineat amb l&#8217;esquena, sense doblegar el coll cap a baix i amb la mirada endavant. Si mantenim el cap al\u00e7at ens serveix perqu\u00e8 l&#8217;oxigen ens entri amb for\u00e7a pel nas i ens costi menys mantenir el ritme de respiraci\u00f3. Si el terreny \u00e9s complicat, podem mirar al terra, per\u00f2 intentant mantenir la postura sense abaixar el cap. Tamb\u00e9 hem d&#8217;evitar fer anar el cap de costat o d&#8217;un costat a l&#8217;altre, cosa que ens passa quan comencem a estar baixos de for\u00e7a.<\/li>\n<li>El requisit m\u00e9s complicat, per\u00f2 important\u00edssim per adoptar una postura correcte: mantenir l&#8217;esquena recta. La tend\u00e8ncia a arquejar-la quan el desnivell \u00e9s considerable, per\u00f2 aix\u00f2 perjudica el nostre rendiment. Entrenar la for\u00e7a del m\u00fasculs que influeixen en aquesta postura ser\u00e0 de gran ajuda: lumbars, dorsals, abdominals i glutis.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aqu\u00ed teniu 5 exemples de com afrontar correctament les pujades a l&#8217;hora d&#8217;entrenar o competir: A les pujades, a l&#8217;hora de fer la trepitjada, sempre \u00e9s millor fer-ho amb la part del davant del peu i de fet, la t\u00e8cnica de molts corredors\/es \u00e9s trepitjar nom\u00e9s amb aquesta part i no trepitjar en cap moment [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2707,"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":[5],"tags":[93,205,83,57,220,219,218,49,32],"class_list":["post-2699","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-run-walk","tag-correr","tag-desnivell","tag-entrenaments","tag-muntanya","tag-pendent","tag-postura","tag-pujades","tag-tecnica","tag-trail"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-Hx","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/09\/IMG_2910.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2699","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=2699"}],"version-history":[{"count":10,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2699\/revisions"}],"predecessor-version":[{"id":2710,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2699\/revisions\/2710"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2707"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2699"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2699"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2699"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}