{"id":68159,"date":"2025-06-20T17:08:19","date_gmt":"2025-06-20T17:08:19","guid":{"rendered":"https:\/\/revista-apunts.com\/tablas\/tabla-3-161-04\/"},"modified":"2025-06-20T17:11:14","modified_gmt":"2025-06-20T17:11:14","slug":"tabla-3-161-04","status":"publish","type":"tablas","link":"https:\/\/revista-apunts.com\/ca\/tablas\/tabla-3-161-04\/","title":{"rendered":"Taula 3 \u2013 161.04"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Taula 3<\/h2>\n\n\n\n<p><em><em><em><em><em><em><em><em>Escalfament previ a la prova i a l\u2019entrenament tant per al GC com per al GD<\/em><\/em><\/em><\/em><\/em><\/em><\/em><\/em><\/p>\n\n\n\n<table class=\"wp-block-advgb-table advgb-table-frontend\"><tbody><tr><td style=\"border-top-color:#000\">Mobilitat articular, prestant especial atenci\u00f3 al tren superior: dits, canells, colzes, espatlles, esquena i coll.<\/td><\/tr><tr><td>Exercicis de volum i intensitat baixos dels principals grups musculars del tren superior: exercicis amb bandes per a tr\u00edceps, b\u00edceps, rotadors d\u2019espatlles i pectorals, fons per a tr\u00edceps, abdominals i traccions.<\/td><\/tr><tr><td>Escalada suau i progressiva distribu\u00efda segons el gust de l\u2019esportista. 70-80 moviments.<\/td><\/tr><tr><td>\u00daltims moviments al mur prioritzant l\u2019\u00fas de preses progressivament m\u00e9s petites.<\/td><\/tr><tr><td>3 s\u00e8ries de suspensions amb intensitat creixent des de les regletes m\u00e9s grans fins a les m\u00e9s petites, fins a assolir la de 14 mm. Suspensions de 10-20 segons. Intensitat determinada per la mida de la regleta.<\/td><\/tr><tr><td style=\"border-top-color:#000\"><em>Nota. <\/em>Elaboraci\u00f3 pr\u00f2pia.<\/td><\/tr><\/tbody><\/table>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background no-border-radius wp-element-button\" href=\"https:\/\/revista-apunts.com\/ca\/analisi-comparativa-de-dos-protocols-dentrenament-de-la-forca-dagafada-en-escaladors-experimentats\/#volver1610403\" style=\"background-color:#3B70E8\">Tornar a l&#8217;article<\/a><\/div>\n<\/div>\n","protected":false},"author":2,"template":"","featured_img":false,"coauthors":[],"author_meta":{"author_link":"https:\/\/revista-apunts.com\/ca\/author\/finderwilber\/","display_name":"finderwilber"},"relative_dates":{"created":"Posted 10 mesos ago","modified":"Updated 10 mesos ago"},"absolute_dates":{"created":"Posted on 20 juny 2025","modified":"Updated on 20 juny 2025"},"absolute_dates_time":{"created":"Posted on 20 juny 2025 17:08","modified":"Updated on 20 juny 2025 17:11"},"featured_img_caption":"","tax_additional":[],"series_order":"","_links":{"self":[{"href":"https:\/\/revista-apunts.com\/ca\/wp-json\/wp\/v2\/tablas\/68159\/"}],"collection":[{"href":"https:\/\/revista-apunts.com\/ca\/wp-json\/wp\/v2\/tablas\/"}],"about":[{"href":"https:\/\/revista-apunts.com\/ca\/wp-json\/wp\/v2\/types\/tablas\/"}],"version-history":[{"count":1,"href":"https:\/\/revista-apunts.com\/ca\/wp-json\/wp\/v2\/tablas\/68159\/revisions\/"}],"predecessor-version":[{"id":68161,"href":"https:\/\/revista-apunts.com\/ca\/wp-json\/wp\/v2\/tablas\/68159\/revisions\/68161\/"}],"wp:attachment":[{"href":"https:\/\/revista-apunts.com\/ca\/wp-json\/wp\/v2\/media\/?parent=68159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}