{"id":8319,"date":"2021-11-18T09:12:07","date_gmt":"2021-11-18T08:12:07","guid":{"rendered":"https:\/\/www.activasalut.com\/?p=8319"},"modified":"2021-11-18T09:37:43","modified_gmt":"2021-11-18T08:37:43","slug":"com-preparar-la-pretemporada-desqui-i-snowboard-i-evitar-lesions","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/com-preparar-la-pretemporada-desqui-i-snowboard-i-evitar-lesions\/","title":{"rendered":"Com preparar la pretemporada d&#8217;Esqu\u00ed i Snowboard i evitar lesions"},"content":{"rendered":"\n<p>\u00c9s important tenir una bona preparaci\u00f3 f\u00edsica abans de comen\u00e7ar la temporada d&#8217;hivern, per aix\u00f2 et proposo mantenir, d&#8217;una banda, una bona <strong>condici\u00f3 cardiovascular<\/strong> i de l&#8217;altra, afegir-li al treball cardiovascular, <strong>exercicis d&#8217;equilibri<\/strong> (propiocepci\u00f3) i <strong>for\u00e7a<\/strong>.<\/p>\n\n\n\n<p>Els exercicis que ajuden a tenir una resist\u00e8ncia f\u00edsica molt m\u00e9s gran, s\u00f3n imprescindibles abans d&#8217;anar a practicar esqu\u00ed o snowboard, ja que, el clima, l&#8217;altitud i l&#8217;esfor\u00e7 f\u00edsic a les muntanyes s\u00f3n un repte per al qual s&#8217;ha d&#8217;anar ben preparat.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h5>PROPOSTA D&#8217;EXERCICIS:<\/h5>\n\n\n\n<p><strong><em>Exercicis per a augmentar la resist\u00e8ncia f\u00edsica (treball de c\u00e0rdio):<\/em><\/strong><\/p>\n\n\n\n<p>\u00c9s important realitzar exercicis de c\u00e0rdio alguns dies a la setmana, recomano m\u00ednim 3 dies per comen\u00e7ar i no atabalar.<\/p>\n\n\n\n<p>Comen\u00e7ar amb caminades, trotar, c\u00f3rrer, pujar escales, nedar&#8230; i tot aix\u00f2, fer-ho sempre de manera progressiva, augmentant la intensitat i el temps a mesura que et sentis c\u00f2mode, per\u00f2 sense arribar a l&#8217;esgotament extrem per a evitar que apareguin lesions.<\/p>\n\n\n\n<p><strong><em>Exercicis per a guanyar for\u00e7a:<\/em><\/strong><\/p>\n\n\n\n<p>Sobretot, ens interessa <strong>enfortir cames i abdomen<\/strong>, per a aix\u00f2, et recomano fer els seg\u00fcents exercicis.<\/p>\n\n\n\n<p>Realitza 10 repeticions de cada un per 2 s\u00e8ries:<\/p>\n\n\n\n<p><em>Imatges de Physiotec<\/em><\/p>\n\n\n\n<ul><li>Esquat (<em>sentadilla<\/em>):<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/1.png\"><img decoding=\"async\" loading=\"lazy\" width=\"248\" height=\"181\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/1.png\" alt=\"\" class=\"wp-image-8321\"\/><\/a><\/figure><\/div>\n\n\n\n<ul><li>Gluti major i mig:<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/2.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/2.jpg\" alt=\"\" class=\"wp-image-8323\" width=\"459\" height=\"268\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/2.jpg 918w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/2-300x175.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/2-768x448.jpg 768w\" sizes=\"(max-width: 459px) 100vw, 459px\" \/><\/a><\/figure><\/div>\n\n\n\n<ul><li>Abdominal &#8220;L\u2019escarabat&#8221;:<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/3.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/3.jpg\" alt=\"\" class=\"wp-image-8325\" width=\"459\" height=\"187\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/3.jpg 917w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/3-300x122.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/3-768x312.jpg 768w\" sizes=\"(max-width: 459px) 100vw, 459px\" \/><\/a><\/figure><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5><em><strong>Exercicis d&#8217;equilibri (propiocepci\u00f3):<\/strong><\/em><\/h5>\n\n\n\n<p>Et recomano que els exercicis de propiocepci\u00f3 els mantinguis durant 6 segons, i igualment facis 10 repeticions per 2 s\u00e8ries.<\/p>\n\n\n\n<ul><li>Exercicis unipodals amb rul\u00b7lo de tovallola.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/4.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/4.jpg\" alt=\"\" class=\"wp-image-8327\" width=\"494\" height=\"198\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/4.jpg 827w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/4-300x120.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/4-768x308.jpg 768w\" sizes=\"(max-width: 494px) 100vw, 494px\" \/><\/a><\/figure><\/div>\n\n\n\n<ul><li>Exercicis unipodals, marcant les hores d&#8217;un rellotge imaginari.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/5.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/5.jpg\" alt=\"\" class=\"wp-image-8329\" width=\"497\" height=\"157\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/5.jpg 754w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/5-300x94.jpg 300w\" sizes=\"(max-width: 497px) 100vw, 497px\" \/><\/a><\/figure><\/div>\n\n\n\n<ul><li>Exercicis a <strong>plataforma imoove<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/6.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/6-1024x514.jpg\" alt=\"\" class=\"wp-image-8331\" width=\"512\" height=\"257\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/6-1024x514.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/6-300x151.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/6-768x386.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/11\/6.jpg 1115w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><figcaption><em> M\u00e0quina imoove de la Unitat de l\u2019Esport, en el Centre Fisiogesti\u00f3n de Ll\u00faria.<\/em><\/figcaption><\/figure><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>A banda d&#8217;aquesta proposta d&#8217;exercicis, podeu complementar-ho amb la pr\u00e0ctica d&#8217;algun esport, personalment et recomano la bicicleta de muntanya, ja que es pot fer durant tot l&#8217;any i requereix un bon equilibri, accions r\u00e0pides, bons reflexos i mem\u00f2ria muscular.<\/em><\/p>\n\n\n\n<p><em>Ah! I no t&#8217;oblidis de fer un bon escalfament previ en arribar a les pistes!<\/em><em>J<\/em><em><\/em><\/p>\n\n\n\n<p><em>Si necessites preparaci\u00f3 o assessorament, pots contactar amb nosaltres.<\/em><\/p>\n\n\n\n<p><em>CF-Roger de Ll\u00faria &#8211; Unitat de l&#8217;esport.<\/em><\/p>\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3>Pots consultar els nostres serveis de&nbsp;<a href=\"https:\/\/www.fisiogestion.com\/ca\/servicios-en-centros\/fisioterapia\/\">fisioter\u00e0pia<\/a>&nbsp;en la nostra xarxa de&nbsp;<a href=\"https:\/\/www.fisiogestion.com\/ca\/centros\/\">centres&nbsp;<\/a>o emplenar aquest formulari i et contactarem.<\/h3>\n\n\n\n<div class=\"wp-block-contact-form-7-contact-form-selector\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f5253-o1\" lang=\"es-ES\" dir=\"ltr\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/ca\/wp-json\/wp\/v2\/posts\/8319#wpcf7-f5253-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Formulario de contacto\" novalidate=\"novalidate\" data-status=\"init\">\n<div style=\"display: none;\">\n<input type=\"hidden\" name=\"_wpcf7\" value=\"5253\" \/>\n<input type=\"hidden\" name=\"_wpcf7_version\" value=\"5.7.3\" \/>\n<input type=\"hidden\" name=\"_wpcf7_locale\" value=\"es_ES\" \/>\n<input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f5253-o1\" \/>\n<input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/>\n<input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/div>\n<div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<div class='comment-form'>\n\t<div class=\"comment-form-inputs\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"nombre\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"nombre\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Nom (requerit)\" value=\"\" type=\"text\" name=\"nombre\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"apellidos\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"apellidos\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Cognoms (requerit)\" value=\"\" type=\"text\" name=\"apellidos\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"email\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-email wpcf7-validates-as-required wpcf7-validates-as-email\" id=\"email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Email (requerit)\" value=\"\" type=\"email\" name=\"email\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"telefono\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-tel wpcf7-validates-as-required wpcf7-validates-as-tel\" id=\"telefono\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tel\u00e8fon (requerit)\" value=\"\" type=\"tel\" name=\"telefono\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"mensaje\"><textarea cols=\"39\" rows=\"10\" class=\"wpcf7-form-control wpcf7-textarea wpcf7-validates-as-required\" id=\"mensaje\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Missatge (requerit)\" name=\"mensaje\"><\/textarea><\/span>\n\t<\/p>\n\t<p class=\"form-submit\"><input class=\"wpcf7-form-control has-spinner wpcf7-submit\" type=\"submit\" value=\"Enviar\" \/>\n\t<\/p>\n<\/div>\n<p style=\"text-align:justify; color:#383838;\"><br \/>\n<em>L\u2019informem que les dades recollides al present formulari, seran tractades per Corporaci\u00f3 d'Administraci\u00f3 Sanit\u00e0ria A.I.E., per poder atendre i donar resposta a la seva sol\u00b7licitud d\u2018informaci\u00f3. Si necessita m\u00e9s informaci\u00f3 o vol exercir els seus drets sobre aquestes dades consulti la nostra <a href=\"https:\/\/www.fisiogestion.com\/ca\/politica-privacidad\/\">Pol\u00edtica de Privacitat<\/a>.<\/em>\n<\/p>\n<\/form>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00c9s important tenir una bona preparaci\u00f3 f\u00edsica abans de comen\u00e7ar la temporada d&#8217;hivern, per aix\u00f2 et proposo mantenir, d&#8217;una banda, una bona condici\u00f3 cardiovascular<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/com-preparar-la-pretemporada-desqui-i-snowboard-i-evitar-lesions\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":20,"featured_media":8335,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[610],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Com preparar la pretemporada d&#039;Esqu\u00ed i Snowboard i evitar lesions<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.activasalut.com\/ca\/com-preparar-la-pretemporada-desqui-i-snowboard-i-evitar-lesions\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com preparar la pretemporada d&#039;Esqu\u00ed i Snowboard i evitar lesions\" \/>\n<meta property=\"og:description\" content=\"\u00c9s important tenir una bona preparaci\u00f3 f\u00edsica abans de comen\u00e7ar la temporada d&#8217;hivern, per aix\u00f2 et proposo mantenir, d&#8217;una banda, una bona condici\u00f3 cardiovascularLlegeix m\u00e9s...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.activasalut.com\/ca\/com-preparar-la-pretemporada-desqui-i-snowboard-i-evitar-lesions\/\" \/>\n<meta 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