{"id":33365,"date":"2024-12-25T18:18:34","date_gmt":"2024-12-25T17:18:34","guid":{"rendered":"https:\/\/www.mgc.es\/?p=33365"},"modified":"2024-12-11T18:28:50","modified_gmt":"2024-12-11T17:28:50","slug":"5-exercicis-saludables-que-shan-de-practicar-diariament","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/5-exercicis-saludables-que-shan-de-practicar-diariament\/","title":{"rendered":"5 exercicis saludables que s\u2019han de practicar di\u00e0riament"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/5-exercicis-saludables-que-shan-de-practicar-diariament\/#Importancia_de_lactivitat_fisica_diaria_per_a_la_salut\" >Import\u00e0ncia de l&#8217;activitat f\u00edsica di\u00e0ria per a la salut<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/5-exercicis-saludables-que-shan-de-practicar-diariament\/#Exercici_1_Caminada_rapida\" >Exercici 1: Caminada r\u00e0pida<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/5-exercicis-saludables-que-shan-de-practicar-diariament\/#Exercici_2_Squats\" >Exercici 2: Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/5-exercicis-saludables-que-shan-de-practicar-diariament\/#Exercici_3_Planxa_abdominal\" >Exercici 3: Planxa abdominal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/5-exercicis-saludables-que-shan-de-practicar-diariament\/#Exercici_4_Flexions_de_bracos\" >Exercici 4: Flexions de bra\u00e7os<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/5-exercicis-saludables-que-shan-de-practicar-diariament\/#Exercici_5_Estiraments_diaris\" >Exercici 5: Estiraments diaris<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/5-exercicis-saludables-que-shan-de-practicar-diariament\/#Com_incorporar_aquests_exercicis_a_la_teva_rutina_diaria_per_a_una_vida_mes_saludable\" >Com incorporar aquests exercicis a la teva rutina di\u00e0ria per a una vida m\u00e9s saludable<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/12\/ejercicio-saludable-1-880x587.jpg\" alt=\"ejercicio saludable\" class=\"wp-image-33363\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/12\/ejercicio-saludable-1-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/12\/ejercicio-saludable-1-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/12\/ejercicio-saludable-1-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/12\/ejercicio-saludable-1-1536x1024.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/12\/ejercicio-saludable-1-scaled.jpg 1024w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Entrenar di\u00e0riament, o almenys fer exercici, \u00e9s essencial per mantenir una bona salut f\u00edsica i mental. Quan afegim exercicis saludables a la nostra rutina, a m\u00e9s de millorar el nostre benestar general, tamb\u00e9 contribu\u00efm a prevenir malalties cr\u00f2niques. Avui veurem cinc exercicis molt efica\u00e7os i senzills que no poden faltar en els teus entrenaments.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Importancia_de_lactivitat_fisica_diaria_per_a_la_salut\"><\/span><strong>Import\u00e0ncia de l&#8217;activitat f\u00edsica di\u00e0ria per a la salut<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abans de con\u00e8ixer quins s\u00f3n aquests exercicis saludables, recordem per qu\u00e8 \u00e9s tan important i benefici\u00f3s per a la salut realitzar alguna activitat f\u00edsica de manera regular. A m\u00e9s de mantenir-nos actius, contribueix significativament a enfortir el sistema immunol\u00f2gic. Tamb\u00e9 regula el pes corporal i millora l\u2019estat d\u2019\u00e0nim.<\/p>\n\n\n\n<p>Si es realitzen aquests exercicis saludables amb regularitat, podem reduir el risc de patir malalties cardiovasculars, <a href=\"https:\/\/www.mgc.es\/blog\/diabetes-todo-lo-que-necesitas-saber\/\">diabetis tipus 2<\/a>, hipertensi\u00f3 i problemes musculoesquel\u00e8tics de manera activa. I com a benefici extra, tamb\u00e9 s\u00f3n una forma efica\u00e7 de reduir l\u2019estr\u00e8s i augmentar els nivells d\u2019energia.<\/p>\n\n\n\n<p>Vegem quins s\u00f3n aquests exercicis.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercici_1_Caminada_rapida\"><\/span><strong>Exercici 1: Caminada r\u00e0pida<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><br>Caminar a un ritme r\u00e0pid no \u00e9s nom\u00e9s un dels exercicis m\u00e9s saludables que hi ha, sin\u00f3 tamb\u00e9 un dels m\u00e9s accessibles. No necessites res m\u00e9s que una mica de temps i una zona c\u00f2moda per passejar. Amb tan sols 30 minuts al dia, pots aconseguir grans beneficis per a la teva salut.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Beneficis per al sistema cardiovascular<\/strong><\/h3>\n\n\n\n<p><br>La caminada r\u00e0pida estimula el cor i millora la circulaci\u00f3 sangu\u00ednia, de manera que redueix el risc de patir malalties card\u00edaques. Aquest exercici tamb\u00e9 ajuda a controlar els nivells de colesterol i la pressi\u00f3 arterial. I com que es tracta d\u2019una activitat de baix impacte, \u00e9s ideal per a persones de totes les edats i nivells de condici\u00f3 f\u00edsica. El truc est\u00e0 a mantenir un ritme constant i c\u00f2mode, per\u00f2 que permeti elevar el ritme card\u00edac sense generar esgotament.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercici_2_Squats\"><\/span><strong>Exercici 2: Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><br>Les squats s\u00f3n un dels exercicis m\u00e9s efica\u00e7os que podem trobar. Tot i que no tenen tants seguidors, sobretot quan es fan amb pes, s\u00f3n una de les millors opcions per treballar els m\u00fasculs de les cames i els glutis.<\/p>\n\n\n\n<p>Es realitzen de peu amb les cames obertes a l\u2019amplada dels malucs o una mica m\u00e9s, i els peus apuntant cap endavant o cap enfora. Cal flexionar les cames portant el maluc cap enrere, com si ens an\u00e9ssim a asseure en una cadira. El tors el m\u00e9s recte possible.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Enfortiment de cames i glutis<\/strong><\/h3>\n\n\n\n<p><br>Les squats tonifiquen qu\u00e0driceps, isquiotibials i glutis, aix\u00ed que milloren l\u2019equilibri i la postura. A m\u00e9s, enforteixen les articulacions dels genolls i els turmells, de manera que podrem reduir lesions a llarg termini. Es pot comen\u00e7ar amb 10 a 15 repeticions di\u00e0ries i anar augmentant la quantitat. Perqu\u00e8 siguin m\u00e9s efectives, cal carregar pes.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercici_3_Planxa_abdominal\"><\/span><strong>Exercici 3: Planxa abdominal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><br>Les <a href=\"https:\/\/www.runnersworld.com\/es\/training\/a32030164\/como-hacer-plancha-abdominal\/\">planxes <\/a>s\u2019han posat de moda en els \u00faltims anys, ja que permeten treballar la zona abdominal d\u2019una forma m\u00e9s r\u00e0pida i senzilla que amb els abdominals tradicionals. Es realitza boca avall amb els peus recolzats i les mans o els avantbra\u00e7os. Cal pr\u00e9mer el terra amb les mans i mantenir el cos recte perqu\u00e8 el maluc no pugi ni baixi.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Enfortiment del core<\/strong><\/h3>\n\n\n\n<p><br>Aquest exercici treballa el core, per\u00f2 tamb\u00e9 la zona lumbar i la pelvis. Mantenir una planxa entre 20 a 60 segons al dia enforteix els abdominals i millora l\u2019estabilitat i l\u2019equilibri. Aquest exercici tamb\u00e9 redueix el risc de dolors d\u2019esquena, ja que enforteix els m\u00fasculs que suporten la columna vertebral.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercici_4_Flexions_de_bracos\"><\/span><strong>Exercici 4: Flexions de bra\u00e7os<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><br>El quart dels nostres exercicis saludables \u00e9s un cl\u00e0ssic en el m\u00f3n de l\u2019esport. S\u00f3n les flexions, i es poden realitzar amb els peus o els genolls recolzats a terra; tot dep\u00e8n del teu nivell de forma f\u00edsica.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Treball muscular del tren superior<\/strong><\/h3>\n\n\n\n<p><br>Les flexions treballen el tren superior, de manera que enfortir\u00e0s pit, espatlles i bra\u00e7os, concretament tr\u00edceps. A m\u00e9s, en involucrar el core durant el moviment, tamb\u00e9 contribueix a l\u2019enfortiment general del cos. Si ets principiant, comen\u00e7a amb els genolls recolzats a terra i v\u00e9s provant a aixecar-los a mesura que guanyis for\u00e7a.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercici_5_Estiraments_diaris\"><\/span><strong>Exercici 5: Estiraments diaris<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><br>L\u2019\u00faltim dels nostres exercicis saludables no \u00e9s de for\u00e7a, sin\u00f3 de flexibilitat. Sovint passen per alt als entrenaments, per\u00f2 s\u00f3n imprescindibles per evitar que els m\u00fasculs s\u2019escurcin i per prevenir lesions. Es poden realitzar despr\u00e9s d\u2019entrenar o en dies alterns.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Millora de la flexibilitat i prevenci\u00f3 de lesions<\/strong><\/h3>\n\n\n\n<p><br>Els estiraments ens ajuden a millorar l\u2019amplitud de moviment de les articulacions i alleugen la tensi\u00f3 muscular acumulada. Es poden realitzar generals o b\u00e9 enfocats en els m\u00fasculs que s\u2019han treballat. Cal dedicar-hi almenys deu minuts diaris. Tamb\u00e9 s\u00f3n interessants quan es passen moltes hores en una cadira, ja que serveixen per destensar els m\u00fasculs.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_incorporar_aquests_exercicis_a_la_teva_rutina_diaria_per_a_una_vida_mes_saludable\"><\/span><strong>Com incorporar aquests exercicis a la teva rutina di\u00e0ria per a una vida m\u00e9s saludable<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><br>At\u00e8s que aquests exercicis saludables s\u00f3n for\u00e7a senzills de realitzar, nom\u00e9s cal trobar uns 20 minuts de temps al dia. Les caminades es poden fer anant o tornant de la feina o a un altre lloc. I si t\u2019\u00e9s impossible trobar aquest moment seguit, fes els exercicis en les pauses d\u2019altres activitats.<\/p>\n\n\n\n<p>L\u2019important \u00e9s moure\u2019s i ser capa\u00e7 de mantenir const\u00e0ncia per poder gaudir dels beneficis que ofereixen. El cos t\u00e9 mem\u00f2ria i tot el que fem per ell que sigui positiu marcar\u00e0 una difer\u00e8ncia en el nostre benestar, tant a curt com a llarg termini.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Biblioteca <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runnersworld.com\/es\/training\/a32030164\/como-hacer-plancha-abdominal\">https:\/\/www.runnersworld.com\/es\/training\/a32030164\/como-hacer-plancha-abdominal<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Realitzar activitat f\u00edsica di\u00e0ria millora la salut f\u00edsica i mental, prevenint malalties i reduint l&#8217;estr\u00e8s. Exercicis clau: caminada r\u00e0pida per al sistema cardiovascular, esquats per a cames i glutis, planxes per al core, flexions per al tren superior i estiraments per a flexibilitat. Const\u00e0ncia i 20 minuts diaris s\u00f3n essencials.<\/p>\n","protected":false},"author":3,"featured_media":33363,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[643,665],"tags":[],"class_list":["post-33365","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bienestar-ejercicio","category-vida-sana-ca"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/12\/ejercicio-saludable-1-scaled.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 exercicis saludables que s\u2019han de practicar di\u00e0riament - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"Descobreix 5 exercicis senzills i efectius per millorar la teva salut f\u00edsica i mental, prevenir malalties, reduir l&#039;estr\u00e8s i enfortir el teu cos. 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