{"id":1142,"date":"2024-02-21T16:51:08","date_gmt":"2024-02-21T15:51:08","guid":{"rendered":"https:\/\/blamark.com\/MIREIA\/2024\/02\/21\/asseguts\/"},"modified":"2025-08-26T12:26:44","modified_gmt":"2025-08-26T10:26:44","slug":"sentadillas-cat","status":"publish","type":"post","link":"https:\/\/mireiagrossmann.com\/ca\/sentadillas-cat\/","title":{"rendered":"&#8220;Sentadillas&#8221;"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">En aquest enlla\u00e7 et mostro exercicis \u00fatils, f\u00e0cils i respectuosos amb el s\u00f2l pelvi\u00e0, amb adaptacions segons diferents capacitats.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tonificaci\u00f3 i mobilitat<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquest exercici \u00e9s un &#8220;dos en un&#8221;: combina la intensitat de la tonificaci\u00f3 abdominal amb la mobilitat de la zona lumbar. Quan el Transvers de l&#8217;abdomen est\u00e0 actiu, el s\u00f2l pelvi\u00e0 est\u00e0 protegit. Quan zona lumbar t\u00e9 mobilitat, el s\u00f2l pelvi\u00e0 est\u00e0 content. For\u00e7a i mobilitat \u00e9s la combinaci\u00f3 perfecta i necess\u00e0ria.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tonificaci\u00f3 i movilitat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/dYhUmaA-zHI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tonifica\u00a0la teva faixa abdominal<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tonifica la teva faixa abdominal\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BVZKnAhvIfU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Activa el teu abdomen i intestins<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquest exercici potencia la faixa abdominal alhora que activa el moviment perist\u00e0ltic, el moviment propi dels intestins. Aquest exercici prev\u00e9 i combat el restrenyiment. El restrenyiment \u00e9s el gran enemic del s\u00f2l pelvi\u00e0.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-7dfb21b9 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Activa el teu abdomen i els teus intestins\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/2zdluE3UbbM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tonifica els glutis<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Et proposo un exercici molt f\u00e0cil per tonificar els glutis damunt del llit. Recorda que els glutis s\u00f3n m\u00fasculs molt importants per al benestar del s\u00f2l pelvi\u00e0. Els glutis estabilitzen la pelvis i la pelvis no \u00e9s nom\u00e9s on viu el s\u00f2l pelvi\u00e0, tamb\u00e9 \u00e9s la pe\u00e7a m\u00e9s important de tota l&#8217;estructura humana, des del punt de vista biomec\u00e0nic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a314a171 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tonifica els glutis\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Fo5REVa7mG8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pont de glutis<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El pont de glutis \u00e9s un cl\u00e0ssic, \u00e9s un exercici complet i hi ha moltes maneres de fer-ho. Us proposo utilitzar el pont de glutis llegint-lo des del punt de vista del s\u00f2l pelvi\u00e0, activant espec\u00edficament m\u00fasculs estabilitzadors de la pelvis, aliats del s\u00f2l pelvi\u00e0.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pont de glutis\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mKGnWjt0yhY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> <strong>La Sardina<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La sardina \u00e9s un exercici molt utilitzat per a refor\u00e7ar la faixa abdominal. Mantenir-se de costat, ben recta com una sardina en una llauna, ocupant el m\u00ednim espai no \u00e9s una tasca f\u00e0cil. El cos es desequilibra amb facilitat, aix\u00f2 aconsegueix una activaci\u00f3 \u201cautom\u00e0tica\u201d de la faixa abdominal. Tamb\u00e9 et proposo una variaci\u00f3: pots utilitzar igualment aquest exercici per activar el gluti mitj\u00e0, sempre important per al s\u00f2l pelvi\u00e0.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-61533334 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Exercici de la sardina\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ffceHkYlE-Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Refor\u00e7a la teva faixa abdominal i juga  <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sovint els exercicis camuflats de joc s\u00f3n els que es practiquen m\u00e9s. Et proposo un divertiment per casa. Si tens molt d&#8217;equilibri, et resultar\u00e0 molt f\u00e0cil. En aquest cas, recull la idea i puja el nivell: que et llencin pilotes, llan\u00e7a-les contra la paret, escriu el teu nom a l&#8217;aire&#8230; busca el desequilibri, aquesta \u00e9s la clau de l&#8217;activaci\u00f3 de la faixa abdominal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-2f7f5416 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Refor\u00e7a la faixa i juga\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/FcSv4yUjv_s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les &#8220;Sentadillas&#8221;<\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0e6c4065 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Les Sentadilles\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/b3qCGnO7lpU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Movilitat lumbo pelviana<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La nostra cultura fomenta poc el moviment lumbar i pelvi\u00e0. Moltes persones tenen problemes aut\u00e8ntics per moure la pelvis d&#8217;una manera a\u00efllada. I \u00e9s important aconseguir aquesta mobilitat, per evitar problemes lumbars i per mantenir el s\u00f2l pelvi\u00e0 content. En aquest v\u00eddeo t&#8217;ofereixo un truc per millorar la teva mobilitat lumbo-pelviana. Nom\u00e9s necessites un coix\u00ed i una paret.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"exercici  movilitat lumbo p\u00e8lvica\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Lb-ALorcBSY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">T&#8217;animo a passejar-te per la meva web per descobrir molt m\u00e9s!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>En aquest enlla\u00e7 et mostro exercicis \u00fatils, f\u00e0cils i respectuosos amb el s\u00f2l pelvi\u00e0, amb adaptacions segons diferents capacitats. Tonificaci\u00f3<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47],"tags":[],"class_list":["post-1142","post","type-post","status-publish","format-standard","hentry","category-qr-llibre"],"_links":{"self":[{"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/posts\/1142","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/comments?post=1142"}],"version-history":[{"count":0,"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/posts\/1142\/revisions"}],"wp:attachment":[{"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/media?parent=1142"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/categories?post=1142"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/tags?post=1142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}