{"id":2885,"date":"2024-02-21T16:51:08","date_gmt":"2024-02-21T15:51:08","guid":{"rendered":"https:\/\/mireiagrossmann.com\/2024\/02\/21\/asseguts\/"},"modified":"2025-08-26T12:25:13","modified_gmt":"2025-08-26T10:25:13","slug":"asseguts","status":"publish","type":"post","link":"https:\/\/mireiagrossmann.com\/ca\/asseguts\/","title":{"rendered":"Asseguts"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">En aquest enlla\u00e7 et mostro exercicis \u00fatils, f\u00e0cils i respectuosos amb el terra p\u00e8lvic, amb adaptacions segons diferents capacitats.<\/p>\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=\"Sentadillas\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/EE6fkK7CXp8?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<p class=\"wp-block-paragraph\"><strong>Activa el teu abdomen i intestins<\/strong><\/p>\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 preveu i combat el restrenyiment. El restrenyiment \u00e9s el gran enemics del s\u00f2l p\u00e8lvic.<\/p>\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=\"Activa tu abdomen e intestinos\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Hz0qFAou5ak?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<p class=\"wp-block-paragraph\"><strong>Activa la teva faixa abdominal<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Exercici per activar la faixa abdominal amb lajuda duna escombra. \u00c9s un exercici divertit i potent. \u00c9s f\u00e0cil d&#8217;aplicar a la vida i tonifica, de manera important, la faixa abdominal, la protectora natural del s\u00f2l p\u00e8lvic.<\/p>\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=\"Activa tu faja abdominal\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/H8byTrXiCpA?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<p class=\"wp-block-paragraph\"><strong>Pont de glutis<\/strong><\/p>\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<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=\"Puente de glu\u0301teos\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YK8XHLWk6Uc?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<p class=\"wp-block-paragraph\"><strong>Tonifica els glutis<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Et proposo un exercici molt f\u00e0cil per tonificar els glutis sobre el llit. Recorda que els glutis s\u00f3n m\u00fasculs molt importants per al benestar del s\u00f2l p\u00e8lvic. 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<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 los glu\u0301teos\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/A7xEMA1m-Zg?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<p class=\"wp-block-paragraph\"><strong>Tonificaci\u00f3 i mobilitat<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Aquest exercici \u00e9s un dos en un: 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 terra p\u00e8lvic est\u00e0 protegit. Quan zona lumbar t\u00e9 mobilitat, el terra p\u00e8lvic est\u00e0 content. For\u00e7a i mobilitat \u00e9s la combinaci\u00f3 perfecta i necess\u00e0ria.<\/p>\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=\"Tonificacio\u0301n y movilidad\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/KUfr9x4BkTU?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<p class=\"wp-block-paragraph\"><strong>Sardina<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">La sardina \u00e9s un exercici molt utilitzat per refor\u00e7ar la faixa abdominal. Mantenir-se de costat, ben recta com una sardina a una llauna, ocupant el m\u00ednim espai no \u00e9s una tasca f\u00e0cil. El cos \u00e9s 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 terra p\u00e8lvic.<\/p>\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=\"Sardina\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/E1DjS9HEzic?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<p class=\"wp-block-paragraph\"><strong>Refor\u00e7a la teva faixa abdominal i juga  <\/strong><\/p>\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 cap a casa. Si tens molt dequilibri, et resultar\u00e0 molt f\u00e0cil. En aquest cas, recull la idea i licita el nivell: que et llencin pilots, llen\u00e7a&#8217;ls 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<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=\"Refuerza tu faja abdominal y juega\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/KMrf3CiVDqY?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<p class=\"wp-block-paragraph\"><strong>Mobilitat lumbo p\u00e8lvica<\/strong><\/p>\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 terra p\u00e8lvic content. \u00b4 En aquest v\u00eddeo t\u00b4ofereixo un truc per millorar la teva mobilitat lumbo p\u00e8lvica. Nom\u00e9s necessites un coix\u00ed i una paret.<\/p>\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=\"Movilidad lumbo pe\u0301lvica\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mKsyog-4V4k?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<p class=\"wp-block-paragraph\">T&#8217;animo a passejar-te per la meva web per descobrir molt m\u00e9s!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En aquest enlla\u00e7 et mostro exercicis \u00fatils, f\u00e0cils i respectuosos amb el terra p\u00e8lvic, amb adaptacions segons diferents capacitats. Activa<\/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-2885","post","type-post","status-publish","format-standard","hentry","category-qr-llibre"],"_links":{"self":[{"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/posts\/2885","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=2885"}],"version-history":[{"count":0,"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/posts\/2885\/revisions"}],"wp:attachment":[{"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/media?parent=2885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/categories?post=2885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mireiagrossmann.com\/ca\/wp-json\/wp\/v2\/tags?post=2885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}