{"id":6043,"date":"2021-02-28T14:38:13","date_gmt":"2021-02-28T14:38:13","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=6043"},"modified":"2022-07-09T06:05:21","modified_gmt":"2022-07-09T06:05:21","slug":"cum-si-cand-sa-folosesti-betele-in-alergare","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/02\/28\/cum-si-cand-sa-folosesti-betele-in-alergare\/","title":{"rendered":"Cum \u0219i c\u00e2nd s\u0103 folose\u0219ti be\u021bele \u00een alergare?"},"content":{"rendered":"\r\n<p><strong>Folosirea be\u021belor \u00een alergarea montan\u0103 a devenit tot mai popular\u0103. Be\u021bele special concepute pentru alerg\u0103tori sunt prezente la orice eveniment de alergare montan\u0103 din lume. Construc\u021bia \u0219i materialele be\u021belor au evoluat astfel \u00eenc\u00e2t be\u021bele sunt acum mai u\u0219oare, mai u\u0219or de depozitat \u0219i de transportat.<\/strong><\/p>\r\n<p><img loading=\"lazy\" class=\"alignnone wp-image-6044 size-large\" src=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-1024x684.jpg\" alt=\"\" width=\"1024\" height=\"684\" srcset=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-1024x684.jpg 1024w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-300x200.jpg 300w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-768x513.jpg 768w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-1536x1025.jpg 1536w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-2048x1367.jpg 2048w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-370x247.jpg 370w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-270x180.jpg 270w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-570x381.jpg 570w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-770x514.jpg 770w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-1170x781.jpg 1170w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/02\/Bete-alergare-869x580.jpg 869w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\r\n\r\n\r\n\r\n<p>Be\u021bele pot fi folosite pentru a ajuta \u00een propulsie \u0219i stabilitate dar \u0219i pentru a mic\u0219ora sarcina total\u0103 la care picioarele sunt supuse at\u00e2t pe urc\u0103ri c\u00e2t \u0219i pe cobor\u00e2ri. Folosirea be\u021belor este mereu o decizie personal\u0103, \u0219i ar trebui s\u0103 iei \u00een considerare c\u00e2\u021biva factori \u00eenainte s\u0103 te decizi dac\u0103 s\u0103 folose\u0219ti sau nu be\u021bele la urm\u0103torul t\u0103u concurs:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>\u00cen general, cu c\u00e2t mai mare este diferen\u021ba de nivel \u00een curs\u0103 \u0219i cu c\u00e2t mai mult o s\u0103 mergi la pas, cu at\u00e2t mai mult ajutor vei avea dac\u0103 folose\u0219ti be\u021be;<\/li>\r\n<li>Trebuie s\u0103 te antrenezi\u00a0 cu be\u021bele m\u0103car 4 s\u0103pt\u0103m\u00e2ni inainte de competi\u021bia la care vrei s\u0103 participi. A\u0219a vei acumula \u00eendem\u00e2narea necesar\u0103, for\u021ba \u0219i rezisten\u021ba de care au nevoie bra\u021bele tale pentru a putea folosi be\u021bele eficient. Exers\u00e2nd \u00ee\u021bi vei da seama dac\u0103 vrei s\u0103 folose\u0219ti be\u021bele doar pe urc\u0103ri sau dac\u0103 vrei s\u0103 le folose\u0219ti at\u00e2t pe urc\u0103ri c\u00e2t \u0219i pe cobor\u00e2ri;<\/li>\r\n<li>De multe ori folosirea be\u021belor va fi mai pu\u021bin economic\u0103 \u0219i va necesita mai mult\u0103 energie. Antren\u00e2ndu-te constant cu be\u021bele \u00ee\u021bi po\u021bi \u00eembun\u0103t\u0103\u021bi tehnica \u0219i po\u021bi deveni mai economic \u00een consumul de energie;<\/li>\r\n<li>Po\u021bi folosi be\u021bele pentru stabilitate (pe urc\u0103ri dar \u0219i pe cobor\u00e2ri), pentru propulsie (doar pe urc\u0103ri) \u0219i ca mijloc de a atenua impactul asociat cu alergarea la vale sau de a s\u0103ri peste unele obstacole. Vei avea cele mai mari beneficii dac\u0103 \u00eenve\u021bi s\u0103 le folose\u0219ti \u00een toate cele 3 cazuri;<\/li>\r\n<li>Alege-\u021bi m\u0103rimea potrivit\u0103. \u021ain\u00e2nd be\u021bele \u00een m\u00e2n\u0103, cu v\u00e2rful la picior, \u00eentre bra\u021b \u0219i antebra\u021b ar trebui s\u0103 se formeze un unghi de 90 de grade sau chiar pu\u021bin mai mare;<\/li>\r\n<li>Atunci c\u00e2nd folose\u0219ti be\u021bele pentru propulsie, sincronizeaz\u0103 be\u021bele cu picioarele, pas cu pas. Acest lucru va maximiza efortul preluat de partea superioar\u0103 a corpului;<\/li>\r\n<li>Dac\u0103 alergi pe un teren st\u00e2ncos, \u00eencerc\u0103 s\u0103 nu \u00ee\u021bi prinzi be\u021bele \u00eentre pietre. Dac\u0103 r\u0103m\u00e2n blocate se pot rupe, in special cele fabricate din carbon care sunt pu\u021bin mai fragile;<\/li>\r\n<li>C\u00e2nd nu folose\u0219ti be\u021bele, exist\u0103 mai multe moduri de a le transporta. Pentru sec\u021biuni scurte, po\u021bi alerga cu ele \u00een m\u00e2ini. Dac\u0103 nu ai nevoie de ele o perioad\u0103 mai lung\u0103 de timp, ata\u0219area lor pe rucsac sau pe centur\u0103 va fi mai confortabil\u0103 \u0219i mai eficient\u0103, permi\u021b\u00e2nd \u00een acela\u0219i timp folosirea m\u00e2inilor. Cele mai multe rucsacuri \u0219i veste de alergare au un sistem de prindere pentru be\u021be. Alternativ, unii produc\u0103tori au fabricat sisteme care se pot ata\u0219a rucsacului.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Dac\u0103 nu ai mai folosit niciodat\u0103 be\u021be dar vrei s\u0103 \u00eencerci, iat\u0103 un exercitiu simplu cu care s\u0103 \u00eencepi:<\/p>\r\n\r\n\r\n\r\n<ol>\r\n<li>Mergi normal , f\u0103r\u0103 be\u021be, cu bra\u021bele pe l\u00e2ng\u0103 corp.<\/li>\r\n<li>Apoi, \u00eencepe s\u0103 \u00ee\u021bi mi\u0219ti bra\u021bele \u00een mod natural.<\/li>\r\n<li>Apoi, ia be\u021bele \u00een m\u00e2ini folosind aceea\u0219i mi\u0219care natural\u0103.<\/li>\r\n<li>Pe m\u0103sur\u0103 ce p\u0103\u0219e\u0219ti, bra\u021bul opus se va sincroniza cu piciorul. Acum e\u0219ti gata s\u0103 exersezi!<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<p>\u201c<em>It&#8217;s a specific training. Using poles is a long way and a very good help. You have to forget them. They will become a part of your body and will increase your performance.<\/em>\u201d- Francois D\u2019Haene, alerg\u0103tor montan de elit\u0103, triplu c\u00e2\u0219tig\u0103tor al UTMB.<\/p>\r\n\r\n\r\n\r\n<p><em><strong>Afl\u0103 care este lista lucrurilor de care ai nevoie dec\u0103 e\u0219ti pasionat de alergare montan\u0103, <a href=\"https:\/\/ski-outdoor.ro\/ski\/2020\/12\/20\/alergarea-pe-munte-lista-lucrurilor-necesare\/\" target=\"_blank\" rel=\"noreferrer noopener\">aici<\/a>.<\/strong><\/em><\/p>\r\n\r\n\r\n\r\n<p><em>Scris de: Alin C\u00eerdei<\/em><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Folosirea be\u021belor \u00een alergarea montan\u0103 a devenit tot mai popular\u0103. Be\u021bele special concepute pentru alerg\u0103tori sunt prezente la orice eveniment&#8230;<\/p>\n","protected":false},"author":16,"featured_media":6044,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[170,1386,3350,2701,2335,990,934],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum \u0219i c\u00e2nd s\u0103 folose\u0219ti be\u021bele \u00een alergare? - Outdoor Magazine<\/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:\/\/ski-outdoor.ro\/outdoor\/2021\/02\/28\/cum-si-cand-sa-folosesti-betele-in-alergare\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum \u0219i c\u00e2nd s\u0103 folose\u0219ti be\u021bele \u00een alergare? - Outdoor Magazine\" \/>\n<meta property=\"og:description\" content=\"Folosirea be\u021belor \u00een alergarea montan\u0103 a devenit tot mai popular\u0103. 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