{"id":1086,"date":"2024-11-17T20:41:53","date_gmt":"2024-11-17T20:41:53","guid":{"rendered":"https:\/\/www.karate-bgme.club\/?p=1086"},"modified":"2024-11-17T22:29:59","modified_gmt":"2024-11-17T22:29:59","slug":"importanta-respiratiei-tehnici-beneficii","status":"publish","type":"post","link":"https:\/\/www.karate-bgme.club\/index.php\/2024\/11\/17\/importanta-respiratiei-tehnici-beneficii\/","title":{"rendered":"Importanta Respira\u021biei. Tehnici. Beneficii."},"content":{"rendered":"<h6><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-181 alignleft\" src=\"https:\/\/www.karate-bgme.club\/wp-content\/uploads\/2021\/07\/k15-1-283x300.jpg\" alt=\"\" width=\"283\" height=\"300\" srcset=\"https:\/\/www.karate-bgme.club\/wp-content\/uploads\/2021\/07\/k15-1-283x300.jpg 283w, https:\/\/www.karate-bgme.club\/wp-content\/uploads\/2021\/07\/k15-1-965x1024.jpg 965w, https:\/\/www.karate-bgme.club\/wp-content\/uploads\/2021\/07\/k15-1-768x815.jpg 768w, https:\/\/www.karate-bgme.club\/wp-content\/uploads\/2021\/07\/k15-1.jpg 1154w\" sizes=\"auto, (max-width: 283px) 100vw, 283px\" \/><\/span><\/span><\/strong><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De ce este important\u0103 respira\u021bia?<\/span><\/span><\/span><\/span><\/strong><\/h6>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Respira\u021bia este esen\u021bial\u0103 pentru via\u021b\u0103 \u0219i performan\u021b\u0103. De\u0219i este un gest reflex, pu\u021bin \u00een\u021beleg adev\u0103rat\u0103 sa putere, \u0219i mai pu\u021bini o practic\u0103 corect\u0103. Eu \u00eensumi, dup\u0103 46 de ani de antrenament, continui s\u0103 studiez respira\u021bia \u0219i s\u0103 o predau elevilor mei ca prioritate \u00een Dojo, \u00eenc\u0103 de la primul antrenament.<\/span><\/span><\/span><\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tehnici de respira\u021bie<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ol>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Respira\u021bia abdominal\u0103<\/span><\/span><\/span><\/span><\/strong><\/li>\n<\/ol>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00cen Karate, respira\u021bia abdominal\u0103 este cunoscut\u0103 ca parte integrant\u0103 a conceptului de \u201eKIME\u201d. Aceasta presupune un expir puternic \u0219i scurt care \u00eent\u0103re\u0219te abdomenul (\u201eHARA\u201d), sincroniz\u00e2nd energia corpului cu mi\u0219c\u0103rile tehnice.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Este similar\u0103 cu \u201erespira\u021bia pranayama\u201d din yoga, cunoscut\u0103 \u0219i sub numele de \u201erespira\u021bia diafragmatic\u0103\u201d. This muschiul diafragmei pentru a cre\u0219te capacitatea pulmonar\u0103 \u0219i pentru a oxigena eficient corpul.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<ol start=\"2\">\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Respira\u021bia toracic\u0103<\/span><\/span><\/span><\/span><\/strong><\/li>\n<\/ol>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Folosirea exclusiv\u0103 a p\u0103r\u021bilor superioare a pl\u0103m\u00e2nilor, de\u0219i comun\u0103, este mai pu\u021bin eficient\u0103. Aceasta reduce cantitatea de oxigen care ajunge \u00een corp \u0219i cre\u0219te riscul unei respira\u021bii superficiale.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h6><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De ce s\u0103 alegem respira\u021bia abdominal\u0103?<\/span><\/span><\/span><\/span><\/strong><\/h6>\n<ul>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cre\u0219te volumul de oxigen la fiecare respira\u021bie.<\/span><\/span><\/span><\/span><\/strong><\/li>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Activeaz\u0103 sistemul nervos parasimpatic<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> , reduc\u00e2nd frecven\u021ba respira\u021biei, relax\u00e2nd mu\u0219chii \u0219i echilibr\u00e2nd ritmul cardiac.<\/span><\/span><\/span><\/span><\/li>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00cembun\u0103t\u0103\u021be\u0219te postura corporal\u0103<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> \u0219i pozi\u021bie umerilor.<\/span><\/span><\/span><\/span><\/li>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Stimuleaz\u0103 sistemul digestiv<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> \u0219i ajut\u0103 la relaxarea profund\u0103, util\u0103 \u00een medita\u021bie.<\/span><\/span><\/span><\/span><\/li>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00cencetine\u0219te b\u0103t\u0103ile inimii<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> \u0219i poate stabiliza tensiunea arterial\u0103.<\/span><\/span><\/span><\/span><\/li>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sprijin\u0103 performan\u021bele mentale<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> , concentrarea \u0219i echilibrul fizic.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Exerci\u021bii practice:<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ol>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Respira\u021bia abdominal\u0103 simpl\u0103<\/span><\/span><\/span><\/span><\/strong>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Pune m\u00e2inile deasupra buricului. Inspir\u0103 profund timp de 3 secunde (simte abdomenul cum se extinde), apoi expir\u0103 lent timp de 6 secunde. Repet\u0103 de 10 ori.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Posibile efecte secundare: senza\u021bie de ame\u021beal\u0103 sau c\u0103scat din cauza surplusului de oxigen.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<\/li>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Exerci\u021biu specific din Karate (Sanchin-Dachi)<\/span><\/span><\/span><\/span><\/strong>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Stai cu picioarele dep\u0103rtate la l\u0103\u021bimea umerilor, genunchii u\u0219or \u00eendoi\u021bi. Inspir\u0103 abdominal \u00eencord\u00e2nd abdomenul, apoi expir\u0103 puternic sincronizat cu o mi\u0219care de for\u021b\u0103.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Alterneaz\u0103 4 respira\u021bii abdominale cu 4 respira\u021bii toracice u\u0219oare. Aceast\u0103 combina\u021bie regleaz\u0103 respira\u021bia \u0219i relaxeaz\u0103 musculatura dup\u0103 efort.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">3.Tehnici de respiratie TaiChi . Vezi film prezentare\u00a0 <\/span><\/span><\/span><\/span><a href=\"https:\/\/youtu.be\/OCUm4om8Ocg?si=qqzxz8Ky1K1ioiWc\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">pe YouTube<\/span><\/span><\/span><\/span><\/a><\/strong><\/p>\n<h6><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Gre\u0219eli frecvente \u00een sala Gym<\/span><\/span><\/span><\/span><\/strong><\/h6>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Mul\u021bi practican\u021bi, mai ales \u00eencep\u0103torii, fac gre\u0219eli care afecteaz\u0103 performan\u021ba:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lipsa respira\u021biei corecte \u2013 se lucreaz\u0103 \u00een apnee (oprirea respira\u021biei), ceea ce poate reduce oxigenarea \u0219i cre\u0219te tensiunea.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Pauze prea lungi sau prea scurte intre seri.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Alegerea greut\u0103\u021bilor nepotrivite \u0219i lipsa progresivit\u0103\u021bii.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h6><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cum s\u0103 folose\u0219ti respira\u021bia abdominal\u0103 \u00een sala Gym. Vezi film prezentare <\/span><\/span><\/span><\/span><a href=\"https:\/\/youtu.be\/0_j6qee_4nc?si=-ebE1CtfVYuofbRM\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">pe YouTube<\/span><\/span><\/span><\/span><\/a><\/strong><\/h6>\n<ul>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Pe aparatele de for\u021b\u0103<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> : Inspir\u0103 abdominal pe mi\u0219c\u0103rile u\u0219oare \u0219i expir\u0103 puternic pe efortul maxim.<\/span><\/span><\/span><\/span><\/li>\n<li><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La alergat<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> : Sincronizeaz\u0103 respira\u021bia cu pa\u0219ii. Acest lucru \u00eembun\u0103t\u0103\u021be\u0219te rezisten\u021ba \u0219i eficien\u021ba oxigen\u0103rii, prevenind senza\u021bia de \u201enu mai am aer\u201d.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h6><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ce c\u00e2\u0219tigi prin respira\u021bia abdominal\u0103?<\/span><\/span><\/span><\/span><\/strong><\/h6>\n<p><strong>Uite un exemplu<\/strong>: p<span style=\"vertical-align: inherit;\">e 7 august 2020, #ProTV a prezentat un moment spectaculos: un campion din Asia reu\u0219ea s\u0103 execute <\/span><strong><span style=\"vertical-align: inherit;\">111 lovituri de pumn \u00een doar 20 de secunde<\/span><\/strong><span style=\"vertical-align: inherit;\"> . Performan\u021ba sa a impresionat o \u021bar\u0103 \u00eentreag\u0103.<\/span><\/p>\n<p><span style=\"vertical-align: inherit;\">A fost\u00a0 o provocare pentru mine : a doua zi, am decis s\u0103 \u00eencerc \u0219i eu acest test de vitez\u0103 \u0219i anduran\u021b\u0103 \u2013 \u0219i surpriz\u0103! Am reu\u0219it s\u0103 duc performan\u021ba mai departe, execut\u00e2nd nu mai pu\u021bin de <\/span><strong><span style=\"vertical-align: inherit;\">140 de lovituri de pumn \u00een 20 de secunde<\/span><\/strong><span style=\"vertical-align: inherit;\"> !<\/span><\/p>\n<p><span style=\"vertical-align: inherit;\">A fost\u00a0 o lec\u021bie despre <\/span><strong><span style=\"vertical-align: inherit;\">determinare<\/span><\/strong><span style=\"vertical-align: inherit;\"> , <\/span><strong><span style=\"vertical-align: inherit;\">tehnica respiratiei <\/span><\/strong><span style=\"vertical-align: inherit;\">\u0219i <\/span><strong><span style=\"vertical-align: inherit;\">concentrare<\/span><\/strong><span style=\"vertical-align: inherit;\">. \u00cen acele 20 de secunde, fiecare mi\u0219care a fost sustinuta de respiratie : o inspiratie si 10 expiratii, din 10 in 10 lovituri\u00a0<\/span><\/p>\n<ul>\n<li><strong><span style=\"vertical-align: inherit;\">Vezi filmarea original\u0103 la ProTV: <\/span><\/strong> <a href=\"https:\/\/fb.watch\/vW7DPSGR8O\/\"><span style=\"vertical-align: inherit;\">111 lovituri de pumni \u00een 20 de secunde<\/span><\/a><\/li>\n<li><strong><span style=\"vertical-align: inherit;\">Vezi performan\u021ba personal\u0103: <\/span><\/strong> <a href=\"https:\/\/fb.watch\/vW7AWZdYft\/\"><span style=\"vertical-align: inherit;\">140 de lovituri \u00een 20 de secunde<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>Prin respiratie castigi:<\/strong><br \/>\n-O mai bun\u0103 oxigenare a corpului, esen\u021bial\u0103 pentru rezisten\u021b\u0103.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">-Cre\u0219terea arderii caloriilor, acceler\u00e2nd procesul de sl\u0103bire.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">-O stare de bine general\u0103 \u0219i o capacitate crescut\u0103 de concentrare.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Respira\u021bia corect\u0103 nu este doar un instrument pentru performan\u021b\u0103, ci \u0219i un mijloc de ob\u021binere a echilibrului mental \u0219i emo\u021bional. Fie c\u0103 e\u0219ti sportiv, practicant de arte mar\u021biale, c\u00e2nt\u0103re\u021b sau pur \u0219i simplu dore\u0219ti s\u0103 \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti calitatea vie\u021bii, respira\u021bia abdominal\u0103 este un instrument de nepre\u021buit.<\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>De ce este important\u0103 respira\u021bia? Respira\u021bia este esen\u021bial\u0103 pentru via\u021b\u0103 \u0219i performan\u021b\u0103. De\u0219i este un gest reflex, pu\u021bin \u00een\u021beleg adev\u0103rat\u0103 sa putere, \u0219i mai pu\u021bini o practic\u0103 corect\u0103. Eu \u00eensumi, dup\u0103 46 de ani de antrenament, continui s\u0103 studiez respira\u021bia \u0219i s\u0103 o predau elevilor mei ca prioritate \u00een Dojo, \u00eenc\u0103 de la primul antrenament.<a class=\"more-link\" href=\"https:\/\/www.karate-bgme.club\/index.php\/2024\/11\/17\/importanta-respiratiei-tehnici-beneficii\/\">Continue reading <span class=\"screen-reader-text\">&#8220;Importanta Respira\u021biei. Tehnici. Beneficii.&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1086","post","type-post","status-publish","format-standard","hentry","category-uncategorized","entry"],"_links":{"self":[{"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/posts\/1086","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/comments?post=1086"}],"version-history":[{"count":4,"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/posts\/1086\/revisions"}],"predecessor-version":[{"id":1102,"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/posts\/1086\/revisions\/1102"}],"wp:attachment":[{"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/media?parent=1086"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/categories?post=1086"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.karate-bgme.club\/index.php\/wp-json\/wp\/v2\/tags?post=1086"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}