{"id":29032,"date":"2024-06-21T08:54:01","date_gmt":"2024-06-21T08:54:01","guid":{"rendered":"https:\/\/asisebaila.com\/estiraments-abans-i-despres-duna-classe-de-dansa\/"},"modified":"2026-10-14T17:58:58","modified_gmt":"2026-10-14T17:58:58","slug":"estiraments-abans-i-despres-duna-classe-de-dansa","status":"publish","type":"post","link":"https:\/\/asisebaila.com\/ca\/estiraments-abans-i-despres-duna-classe-de-dansa\/","title":{"rendered":"Estiraments abans i despr\u00e9s d&#8217;una classe de dansa"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">La import\u00e0ncia dels estiraments abans i despr\u00e9s d&#8217;una classe de dansa no es pot subestimar. Realitzar estiraments adequats prepara el cos per a l&#8217;activitat f\u00edsica i ajuda a prevenir lesions. A continuaci\u00f3, et mostrem alguns estiraments essencials que pots incorporar a la teva rutina de ball.  <\/p>\n\n<h2 class=\"wp-block-heading\">Estiraments abans de ballar<\/h2>\n\n<h3 class=\"wp-block-heading\">1. Estirament de qu\u00e0driceps<\/h3>\n\n<p class=\"wp-block-paragraph\">L&#8217;estirament de qu\u00e0driceps \u00e9s fonamental per preparar les cames. De peu, subjecta un dels teus turmells cap als glutis, mantenint el genoll alineat amb el maluc. <\/p>\n\n<h3 class=\"wp-block-heading\">2. Estirament d&#8217;isquiotibials<\/h3>\n\n<p class=\"wp-block-paragraph\">Per als isquiotibials, seu a terra amb una cama estirada i l&#8217;altra doblegada. Inclina&#8217;t cap endavant, intentant tocar els dits del peu estirat. <\/p>\n\n<h3 class=\"wp-block-heading\">3. Estirament de maluc<\/h3>\n\n<p class=\"wp-block-paragraph\">La flexibilitat als malucs \u00e9s crucial. Col\u00b7loca una cama davant i l&#8217;altra darrere en una posici\u00f3 de gambada profunda, baixant el maluc cap a terra. <\/p>\n\n<h2 class=\"wp-block-heading\">Estiraments despr\u00e9s de ballar<\/h2>\n\n<h3 class=\"wp-block-heading\">1. Estirament de bessonets<\/h3>\n\n<p class=\"wp-block-paragraph\">Despr\u00e9s de ballar, estira els bessonets col\u00b7locant el peu contra una paret i empenyent suaument cap endavant.<\/p>\n\n<h3 class=\"wp-block-heading\">2. Estirament d&#8217;esquena<\/h3>\n\n<p class=\"wp-block-paragraph\">Per a l&#8217;esquena, seu a terra amb les cames creuades i gira el tors cap a un costat, recolzant les mans a terra.<\/p>\n\n<h3 class=\"wp-block-heading\">3. Estirament d&#8217;espatlles<\/h3>\n\n<p class=\"wp-block-paragraph\">Aixeca un bra\u00e7 per sobre del cap i doblega&#8217;l, tocant la part superior de l&#8217;esquena. Utilitza l&#8217;altra m\u00e0 per emp\u00e8nyer suaument el colze cap avall. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>La import\u00e0ncia dels estiraments abans i despr\u00e9s d&#8217;una classe de dansa no es pot subestimar. Realitzar estiraments adequats prepara el cos per a l&#8217;activitat f\u00edsica i ajuda a prevenir lesions. A continuaci\u00f3, et mostrem alguns estiraments essencials que pots incorporar a la teva rutina de ball. Estiraments abans de ballar 1. Estirament de qu\u00e0driceps L&#8217;estirament [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":29033,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_joinchat":[],"footnotes":""},"categories":[136],"tags":[],"class_list":["post-29032","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-asb-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/posts\/29032","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/comments?post=29032"}],"version-history":[{"count":1,"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/posts\/29032\/revisions"}],"predecessor-version":[{"id":29034,"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/posts\/29032\/revisions\/29034"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/media\/29033"}],"wp:attachment":[{"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/media?parent=29032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/categories?post=29032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/asisebaila.com\/ca\/wp-json\/wp\/v2\/tags?post=29032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}