{"id":890,"date":"2020-05-07T10:30:14","date_gmt":"2020-05-07T08:30:14","guid":{"rendered":"https:\/\/www.barnaclinic.com\/blog\/traumatologia-deportiva\/ca\/?p=890"},"modified":"2020-05-07T10:30:14","modified_gmt":"2020-05-07T08:30:14","slug":"entrenament-casa-confinament","status":"publish","type":"post","link":"https:\/\/www.barnaclinic.com\/blog\/traumatologia-deportiva\/ca\/2020\/05\/07\/entrenament-casa-confinament\/","title":{"rendered":"Recomanacions d’entrenament a casa i durant el confinament"},"content":{"rendered":"

Fa uns dies vam parlar de\u00a0com ha afectat la COVID-19 a la Traumatologia i la Cirurgia Ortop\u00e8dica<\/strong><\/a>. Avui, ens centrarem en\u00a0el confinament<\/strong>\u00a0i en com ha afectat esportistes professionals i amateurs. La quarantena ha provocat que molts esportistes hagin hagut d’adaptar les seves rutines d’entrenament. Fins i tot, en alguns casos, amb menys recursos o per falta de motivaci\u00f3, ha comportat un empitjorament de la forma f\u00edsica. A la xarxa han aparegut multitud de rutines d’entrenament durant el confinament<\/strong>. Nombroses iniciatives per fer\u00a0entrenament a casa<\/strong>\u00a0que han ajudat a mantenir-nos en forma.\u00a0<\/strong>Tant gimnasos “f\u00edsics”, que han adaptat entrenaments i exercicis per als seus socis, com gimnasos “en l\u00ednia”, que ofereixen diferents serveis i rutines.<\/p>\n

<\/p>\n

EL PERILL DE FER EXERCICI SENSE PREPARACI\u00d3<\/strong><\/h2>\n

\u00c9s molt important en aquests moments\u00a0con\u00e8ixer el nostre nivell f\u00edsic i el nivell de les rutines que volem realitzar<\/strong>.\u00a0Hem de partir de la base que l’exercici que fem a casa mai pot ser el mateix que el que podem fer al gimn\u00e0s. En general, al gimn\u00e0s, tenim m\u00e9s espai, m\u00e9s mitjans i, sobretot, un professional que controla si estem realitzant correctament l’exercici.\u00a0Per aquest motiu, la recomanaci\u00f3 en aquests dies seria la de realitzar exercici regular amb l’objectiu de mantenir la forma f\u00edsica.\u00a0No hem d’intentar sortir del confinament amb una forma f\u00edsica millor que l’anterior.\u00a0Aix\u00ed doncs, hem d’oblidar-nos de guanyar en 2 mesos el que no hem aconseguit en 2 anys … Tamb\u00e9 cal tenir en compte que, si es produeix una lesi\u00f3, pot ser que no tinguem acc\u00e9s a l’especialista com habitualment.<\/p>\n

\n

\"Dr.<\/a><\/strong><\/em><\/h4>\n

\u00abLa recomanaci\u00f3 en aquests dies seria la de mantenir la forma f\u00edsica, fer exercici regular amb l’objectiu de la prevenci\u00f3\u00bb<\/h4>\n

Dr.\u00a0Sergi Sastre<\/a><\/p><\/blockquote>\n

EXERCICI DURANT EL CONFINAMENT: CONTROLAT I ADAPTAT<\/strong><\/h2>\n

Per tot l’anterior, durant aquest\u00a0per\u00edode de confinament<\/strong>, recomano fer exercici f\u00edsic de manera regular, controlada per centres coneguts i, sobretot, adaptada al nostre nivell i les nostres necessitats.\u00a0Podem aprofitar per fer\u00a0entrenament de complement amb exercicis de tonificaci\u00f3 muscular<\/strong>.\u00a0Sempre recomano aquesta pr\u00e0ctica per a qualsevol tipus d’esport espec\u00edfic i, sent sempre el que m\u00e9s costa, aquest pot ser un bon moment.<\/p>\n

\n

\u00abRecomano fer exercici f\u00edsic de manera regular, controlada per centres coneguts i, sobretot, adaptada al nostre nivell i les nostres necessitats\u00bb<\/h4>\n

Dr.\u00a0Sergi Sastre<\/a><\/p><\/blockquote>\n

APROFITAR EL CONFINAMENT PER A LA TONIFICACI\u00d3 ESPEC\u00cdFICA<\/strong><\/h2>\n

Vist que, fins ara, no es podia sortir a entrenar el fons corrent, amb ciclisme, nedant … i que, potser, no es podr\u00e0 fer al ritme habitual fins d’aqu\u00ed un temps. Recomano aprofitar per a incloure, en les rutines d’exercici,\u00a0pautes tonificaci\u00f3 espec\u00edfiques dels grups musculars m\u00e9s utilitzats en el vostre esport habitual<\/strong>. Per exemple: exc\u00e8ntrics de qu\u00e0driceps i bessons en corredors, per evitar les\u00a0tendinitis rotulianes<\/strong><\/a>\u00a0i aquil\u00b7lianes; exercicis amb gomes el\u00e0stiques d’estabilitzaci\u00f3 de\u00a0manegot rotatoris<\/a><\/strong>\u00a0i esc\u00e0pula en esports de tren superior (tennis, handbol, b\u00e0squet, nataci\u00f3 …); i exercicis de tonificaci\u00f3 abdominal i de core per als que pateixen problemes lumbars.<\/p>\n

\n

\"Dr.<\/a><\/strong><\/em><\/h4>\n

\u00abRecomano aprofitar per incloure pautes tonificaci\u00f3 espec\u00edfiques dels grups musculars m\u00e9s utilitzats en el vostre esport habitual\u00bb<\/h4>\n

Dr.\u00a0Sergi Sastre<\/a><\/p><\/blockquote>\n

Espero que aquest\u00a0confinament<\/strong>\u00a0ens faci adaptar-nos i millorar les nostres rutines d’entrenament.\u00a0I esperem que ens ajudi a veure que, si algun dia no podem o ens fa mandra anar a al gimn\u00e0s, no tenim excusa per realitzar una pauta d’exercicis adaptats a casa.\u00a0Aix\u00ed doncs, hem d’intentar adaptar-nos i quedar-nos amb les coses “bones” que ha comportat aquesta epid\u00e8mia i aquest confinament.<\/p>\n

\n
\n

VOL CONTACTAR AMB EL DR. SERGI SASTRE?<\/span><\/h1>\n

DEMANAR CITA<\/a>\u00a0| SOL\u00b7LICITAR TELEVISITA<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fa uns dies vam parlar de\u00a0com ha afectat la COVID-19 a la Traumatologia i la Cirurgia Ortop\u00e8dica. Avui, ens centrarem en\u00a0el confinament\u00a0i en com ha afectat esportistes professionals i amateurs. La quarantena ha provocat que molts esportistes hagin hagut d’adaptar les seves rutines d’entrenament. Fins i tot, en alguns casos, amb menys recursos o per […]<\/p>\n","protected":false},"author":2,"featured_media":888,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[196],"tags":[375,255,378,376,377],"yoast_head":"\nRecomanacions d'entrenament a casa i durant el confinament<\/title>\n<meta name=\"description\" content=\"El confinament ha afectat de manera significativa a molts esportistes que han hagut d'adaptar les seves rutines d'entrenament. 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