{"id":15627,"date":"2025-06-23T07:32:47","date_gmt":"2025-06-23T07:32:47","guid":{"rendered":"https:\/\/cdo-fitness.com\/entrena-en-vacaciones-mantente-activo-en-la-playa-la-piscina-o-la-montana\/"},"modified":"2025-06-26T07:40:21","modified_gmt":"2025-06-26T07:40:21","slug":"entrena-en-vacaciones-mantente-activo-en-la-playa-la-piscina-o-la-montana","status":"publish","type":"post","link":"https:\/\/cdo-fitness.com\/ca\/mou-el-cos-durant-les-vacances-platja-piscina-o-muntanya\/","title":{"rendered":"\ud83e\udd38\u200d\u2642\ufe0f Mou el cos durant les vacances: platja, piscina o muntanya \u200b\ud83c\udfd6\ufe0f\u200b"},"content":{"rendered":"
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\n\t\t\t\t\t\tMou el cos durant les vacances: platja, piscina o muntanya \ud83c\udfd6\ufe0f\u200b\t\t\t\t\t\t<\/h2>\n\t\t\t\t\t\t\t\t\t\t\t
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L\u2019estiu \u00e9s sin\u00f2nim de descans, desconnexi\u00f3 i diversi\u00f3. Per\u00f2 aix\u00f2 no vol dir que hagis de deixar de banda el teu benestar f\u00edsic.<\/span>\u00a0<\/span><\/p>\n

Si ets a prop d\u2019un club CDO, pots demanar acc\u00e9s i descobrir un nou entorn on continuar amb la teva rutina d\u2019activitats o d\u2019entrenament a la sala fitness. Pregunta al teu club de refer\u00e8ncia!\u00a0<\/span> \ud83d\udc4c<\/span><\/p>\n

I <\/span>siguis<\/span> on<\/span> siguis<\/span>, et <\/span>donem<\/span> idees per <\/span>mantenir<\/span>-te en forma. Entrenar <\/span>durant<\/span> les <\/span>vacances<\/span> no <\/span>nom\u00e9s<\/span> \u00e9s<\/span> possible<\/span>, <\/span>sin\u00f3<\/span> que <\/span>pot<\/span> ser <\/span>fins<\/span> i <\/span>tot<\/span> m\u00e9s<\/span> divertit<\/span>!<\/span><\/span>\u00a0<\/span>\ud83e\udd38\u200d\u2642\ufe0f\u200b\ud83c\udfd6\ufe0f<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>

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1. Entrenaments a la platja <\/strong>\ud83c\udfd6<\/strong>\ufe0f<\/strong><\/p>\n

La sorra <\/span>\u00e9s<\/span> un <\/span>terreny<\/span> inestable que <\/span>afegeix<\/span> intensitat<\/span> a <\/span>qualsevol<\/span> exercici<\/span>. Et <\/span>proposem<\/span> una rutina <\/span>r\u00e0pida<\/span>:<\/span><\/span><\/p>\n

- Cursa a la <\/span>vora<\/span> del mar: <\/span><\/span><\/strong>20 <\/span><\/span>minuts<\/span> a ritme <\/span>moderat<\/span><\/span>
\n- Burpees<\/span> a la sorra: <\/span><\/span><\/strong>3 <\/span><\/span>s\u00e8ries<\/span> de 10 <\/span>repeticions<\/span><\/span>
\n- Passos<\/span> de <\/span>gegant<\/span> caminant<\/span>: <\/span><\/span><\/strong>3 <\/span><\/span>s\u00e8ries<\/span> de 12 <\/span>per cama<\/span><\/span>
\n- Planxa<\/span> amb<\/span> tocs<\/span> d\u2019espatlla<\/span>: <\/span><\/span><\/strong>3 <\/span><\/span>s\u00e8ries<\/span> de 30 <\/span>segons<\/span><\/span><\/p>\n

Consell<\/span><\/span><\/strong><\/em>: entrena <\/span>d\u2019hora<\/span> o al <\/span>capvespre<\/span> per evitar la <\/span>calor intensa<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\n

2. Exercicis a la piscina <\/strong>\ud83c\udfca<\/strong><\/p>\n

L\u2019aigua<\/span> aporta una <\/span>resist\u00e8ncia<\/span> natural que cuida les <\/span>articulacions<\/span>:<\/span><\/p>\n

- Aqua jogging<\/strong>: Corre <\/span>dins<\/span> l\u2019aigua<\/span> durant<\/span> 10-15 <\/span>minuts<\/span><\/span>\u00a0<\/span>
\n- Salts verticals<\/strong>: 3 <\/span>s\u00e8ries<\/span> de 15 <\/span>repeticions<\/span>
\n- Cames de crol amb taula<\/strong>: 3 <\/span>s\u00e8ries<\/span> de 25 metres<\/span>
\n- Planxa al caire de la piscina<\/strong>: Recolza<\/span> els<\/span> avantbra\u00e7os<\/span> i mant\u00e9n el cos recte <\/span>durant<\/span> 30 <\/span>segons<\/span><\/span>\u00a0<\/span><\/p>\n

3. Senderisme o trekking <\/strong>\ud83e\udd7e<\/strong><\/p>\n

Si ets a la muntanya o en un entorn natural, aprofita per fer rutes de senderisme. \u00c9s un excel\u00b7lent exercici cardiovascular i treballa cames i glutis.<\/span>\u00a0<\/span><\/p>\n

Consell<\/i><\/strong>: Porta aigua, protecci\u00f3 solar i cal\u00e7at adequat.<\/span>\u00a0<\/span><\/p>\n

4. Entrenament amb el pes corporal a qualsevol lloc <\/strong>\ud83c\udf34<\/strong><\/p>\n

No cal material per <\/span>mantenir<\/span>-te <\/span>actiu<\/span>. <\/span>Prova<\/span> aquesta<\/span> rutina <\/span>tipus<\/span> HIIT, ideal per <\/span>fer<\/span> al <\/span>parc<\/span>, a la <\/span>terrassa<\/span> o <\/span>fins<\/span> i <\/span>tot<\/span> a <\/span>l\u2019habitaci\u00f3<\/span>:<\/span><\/span>\u00a0<\/span><\/p>\n

- 30 segons de jumping jacks
\n<\/strong>- 30 segons de squats
\n<\/strong>- 30 segons de flexions
\n<\/strong>- 30 segons de mountain climbers<\/strong><\/p>\n

Descansa 1 minut i repeteix 3 vegades.<\/p>\n

5. Ioga o estiramients a l\u00b4alba <\/strong>\ud83c\udf05<\/strong><\/p>\n

L\u2019estiu \u00e9s un moment ideal per connectar cos i ment. Una sessi\u00f3 suau de ioga o uns estiraments a l\u2019aire lliure t\u2019ajudaran a comen\u00e7ar el dia amb energia i serenitat. Busca un lloc especial i tranquil, i gaudeix d\u2019aquest moment de connexi\u00f3 amb la natura.<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

En resum<\/span><\/b>, entrenar durant les vacances no ha de ser una obligaci\u00f3, sin\u00f3 una manera de gaudir m\u00e9s del teu entorn, alliberar estr\u00e8s i cuidar-te.<\/span>\u00a0<\/span><\/p>\n

Mou-te, diverteix-te i torna amb m\u00e9s energia que mai!<\/span><\/b>\u00a0<\/span><\/p>\n<\/div>\n<\/div><\/div>

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\n\t\t\t\n\n\t\t\t\tDes de l\u2019hotel, l\u2019apartament o el c\u00e0mping: Entrena amb objectes quotidians \ud83c\udf92\ud83e\ude91\ud83d\udce6\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
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\n\t\t\t\n\n\t\t\t\tCom evitar lesions t\u00edpiques de l\u2019estiu: entrena segur sota el sol! \u2600\ufe0f\u2764\ufe0f\u200d\ud83e\ude79\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
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\n\t\t\t\n\n\t\t\t\tMini reptes fitness de 7 dies per mantenir-te actiu durant les vacances \u26f1\ufe0f\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
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\n\t\t\t\n\n\t\t\t\tMillorem la piscina petita i la zona d’SPA\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
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\n\t\t\t\n\n\t\t\t\tEntrenament en parella: Motiveu-vos m\u00fatuament aquest estiu! \u2600\ufe0f\ud83e\udd1c\ud83e\udd1b\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
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\n\t\t\t\n\n\t\t\t\t\ud83d\ude34 Dormir b\u00e9 a l’estiu: Com el bon descans millora el teu rendiment\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
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\n\t\t\t\n\n\t\t\t\t\ud83e\uddd8\u200d\u2640\ufe0f Entrenament de baix impacte per a dies de molta calor \ud83d\udd25\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
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\n\t\t\t\n\n\t\t\t\t\ud83c\udfd6\ufe0f Snacks saludables per a la platja o la piscina: Benestar i bona digesti\u00f3 durant l\u2019estiu\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
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\n\t\t\t\n\n\t\t\t\tCDO Fitness avan\u00e7a en el seu comprom\u00eds amb el medi ambient amb una ferma aposta per l\u2019energia renovable \ud83d\udd0c\u2600\ufe0f\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
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\n\t\t\t\n\n\t\t\t\tAquest estiu, estima\u2019t molt \u2764\ufe0f\u200d\ud83e\ude79\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t<\/div>\n\t\t\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

L\u2019estiu \u00e9s sin\u00f2nim de descans, desconnexi\u00f3 i diversi\u00f3. Per\u00f2 aix\u00f2 no vol dir que hagis de deixar de banda el … Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":6,"featured_media":15608,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[93],"tags":[203,112,204,175,176,177,121,149,205,206,207],"class_list":["post-15627","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novetats-bpxport","tag-alimentacion-ca","tag-blog-ca","tag-bronceado-ca","tag-cdo-ca","tag-cdo-fitness-ca","tag-club-de-deporte-y-ocio-ca","tag-deporte-ca","tag-fitness-ca","tag-piscinas-ca","tag-sol-ca","tag-verano-ca","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-25","resize-featured-image"],"acf":[],"yoast_head":"\n\ud83e\udd38\u200d\u2642\ufe0f Mou el cos durant les vacances: platja, piscina o muntanya \u200b\ud83c\udfd6\ufe0f\u200b - cdo<\/title>\n<meta name=\"description\" content=\"cdo - El verano es sin\u00f3nimo de descanso, desconexi\u00f3n y diversi\u00f3n. Pero eso no significa que debas dejar de lado tu bienestar f\u00edsico. Si te encuentras cerca de un club CDO, puedes solicitar el acceso para descubrir un nuevo entorno y seguir tu rutina de actividades o sala fitness. \u00a1Pregunta en tu club de referencia! Y est\u00e9s donde est\u00e9s, aqu\u00ed te damos ideas para mantenerte en forma y es que entrenar durante las vacaciones no solo es posible, \u00a1puede ser incluso m\u00e1s divertido!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cdo-fitness.com\/ca\/mou-el-cos-durant-les-vacances-platja-piscina-o-muntanya\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\ud83e\udd38\u200d\u2642\ufe0f Mou el cos durant les vacances: platja, piscina o muntanya \u200b\ud83c\udfd6\ufe0f\u200b - cdo\" \/>\n<meta property=\"og:description\" content=\"cdo - El verano es sin\u00f3nimo de descanso, desconexi\u00f3n y diversi\u00f3n. Pero eso no significa que debas dejar de lado tu bienestar f\u00edsico. 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