{"id":4944,"date":"2020-03-30T19:27:23","date_gmt":"2020-03-30T17:27:23","guid":{"rendered":"http:\/\/agora.xtec.cat\/ceipmargallo\/?p=4944"},"modified":"2020-04-06T12:38:25","modified_gmt":"2020-04-06T10:38:25","slug":"1-estiraments-basics-per-fer-a-casa-i","status":"publish","type":"post","link":"https:\/\/agora.xtec.cat\/ceipmargallo\/bloc-deducacio-fisica\/1-estiraments-basics-per-fer-a-casa-i\/","title":{"rendered":"1-Estiraments b\u00e0sics per fer a casa I"},"content":{"rendered":"<p>Els <strong>estiraments<\/strong> s\u00f3n uns <strong>exercicis<\/strong> en que un <strong>m\u00fascul<\/strong>, tend\u00f3 i\/o grups musculars s&#8217;<strong>estiren<\/strong> per millorar l&#8217;estat de la musculatura.<\/p>\n<p>Estudis realizats darrerament verifiquen que <strong>els estiraments<\/strong> s&#8217;han de realitzar <strong>en acabar una activitat f\u00edsica<\/strong>; i no abans, com es solia fer fins ara. Abans d&#8217;inciar una tasca s&#8217;ha de realitzar un escalfament suau i din\u00e0mic, basat en moviments articulars. Aix\u00ed que si feu alguna activitat f\u00edsica; aer\u00f2bic, zumba, diferents rutines d&#8217;entrenament, en acabar podeu realitzar aquests estiraments que us presento.<\/p>\n<p>Aqu\u00ed us deixo uns <strong>v\u00eddeos<\/strong> amb uns <strong>estiraments de tren superior<\/strong> (des de la cintura fins al cap) i una estiraments de <strong>tren inferior<\/strong> (des de la cintura fins als peus)<\/p>\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Presentaci\u00f3n estiraments 1\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mXNeqyk1lJ0?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><\/div>\n<div class=\"container style-scope ytcp-img-with-fallback\"><\/div>\n<div class=\"container style-scope ytcp-thumbnail\"><\/div>\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Estiraments tren superior\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mHZOR0OerAg?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><\/div>\n<p>&nbsp;<\/p>\n<div class=\"container style-scope ytcp-thumbnail\"><\/div>\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Estiraments tren inferior\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ckS9CFSc8n0?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><\/div>\n<p>&nbsp;<\/p>\n<p>S\u00f3n <strong>estiraments senzills,<\/strong> que totes les persones a casa poden fer. Nom\u00e9s us portaran de <strong>15 a 20 minuts diaris<\/strong>.<\/p>\n<p><span style=\"text-decoration: underline;\">ASPECTES A TENIR EN COMPTE<\/span>:<\/p>\n<ul style=\"list-style-type: disc;\">\n<li>Tenir una postura adequada a l&#8217;hora de realizar l&#8217;estirament.<\/li>\n<li>No ens hem de fer mal. Hem d&#8217;aguantar en diferents postures; aix\u00ed que cadasc\u00fa sap on estar el seu llindar.<\/li>\n<li>Els estiraments de tren superior han d&#8217;anar de 10 a 15 segons.<\/li>\n<li>Els estiraments de tren inferior han d&#8217;anar de 15 \u00a0a 20 segons.<\/li>\n<li>Hem d&#8217;aguantar els mateixos segons ale dos costats.<\/li>\n<\/ul>\n<p><span style=\"font-family: inherit; font-size: 1em;\">Si voleu compartir a trav\u00e9s de les <\/span><strong style=\"font-family: inherit; font-size: 1em;\">xarxes socials<\/strong><span style=\"font-family: inherit; font-size: 1em;\"> els vostre escalfaments RECORDEU escriture els hashtags: #jomargallodesdecasa #estiraments<\/span><\/p>\n<p>Si voleu enviar <strong>correu electr\u00f2nic<\/strong> RECORDEU enviar-ho al correu electr\u00f2nic d&#8217;aula amb l&#8217;assumpte: &#8220;Educaci\u00f3 F\u00edsica. Estiraments&#8221;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Els estiraments s\u00f3n uns exercicis en que un m\u00fascul, tend\u00f3 i\/o grups musculars s&#8217;estiren per millorar l&#8217;estat de la musculatura. Estudis realizats darrerament verifiquen que els estiraments s&#8217;han de realitzar en acabar una activitat f\u00edsica; i no abans, com es solia fer fins ara. Abans d&#8217;inciar una tasca s&#8217;ha de realitzar un escalfament suau i [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":4957,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[197],"tags":[],"class_list":["post-4944","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bloc-deducacio-fisica"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/posts\/4944","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/comments?post=4944"}],"version-history":[{"count":3,"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/posts\/4944\/revisions"}],"predecessor-version":[{"id":5093,"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/posts\/4944\/revisions\/5093"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/media\/4957"}],"wp:attachment":[{"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/media?parent=4944"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/categories?post=4944"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/agora.xtec.cat\/ceipmargallo\/wp-json\/wp\/v2\/tags?post=4944"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}