{"id":168082,"date":"2018-04-04T00:00:00","date_gmt":"2018-04-03T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-dintre-cele-mai-frecvente-greseli-pe-care-le-fac-incepatorii-si-modalitatea-de-a-le-evita\/"},"modified":"2023-09-07T20:54:51","modified_gmt":"2023-09-07T18:54:51","slug":"5-dintre-cele-mai-frecvente-greseli-pe-care-le-fac-incepatorii-si-modalitatea-de-a-le-evita","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/5-dintre-cele-mai-frecvente-greseli-pe-care-le-fac-incepatorii-si-modalitatea-de-a-le-evita\/","title":{"rendered":"5 dintre cele mai frecvente gre\u0219eli pe care le fac \u00eencep\u0103torii \u0219i cum le po\u021bi evita"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<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:\/\/gymbeam.ro\/blog\/5-dintre-cele-mai-frecvente-greseli-pe-care-le-fac-incepatorii-si-modalitatea-de-a-le-evita\/#1_Incepi_direct_cu_un_antrenament_pentru_avansati\" title=\"1. \u00cencepi direct cu un antrenament pentru avansa\u021bi\">1. \u00cencepi direct cu un antrenament pentru avansa\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/5-dintre-cele-mai-frecvente-greseli-pe-care-le-fac-incepatorii-si-modalitatea-de-a-le-evita\/#2_Adaugi_prea_multe_greutati\" title=\"2. Adaugi prea multe greut\u0103\u021bi\">2. Adaugi prea multe greut\u0103\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/5-dintre-cele-mai-frecvente-greseli-pe-care-le-fac-incepatorii-si-modalitatea-de-a-le-evita\/#3_Te_concentrezi_prea_mult_pe_antrenamentele_de_tip_cardio\" title=\"3. Te concentrezi prea mult pe antrenamentele de tip cardio\">3. Te concentrezi prea mult pe antrenamentele de tip cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/5-dintre-cele-mai-frecvente-greseli-pe-care-le-fac-incepatorii-si-modalitatea-de-a-le-evita\/#4_Nu_abordezi_tehnica_corecta\" title=\"4. Nu abordezi tehnica corect\u0103\">4. Nu abordezi tehnica corect\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/5-dintre-cele-mai-frecvente-greseli-pe-care-le-fac-incepatorii-si-modalitatea-de-a-le-evita\/#5_Nu_acorzi_atentie_alimentatiei\" title=\"5. Nu acorzi aten\u021bie alimenta\u021biei\">5. Nu acorzi aten\u021bie alimenta\u021biei<\/a><\/li><\/ul><\/nav><\/div>\n<p>E\u0219ti nou \u00een sala de fitness \u0219i absolut \u00eenc\u00e2ntat de faptul c\u0103 \u00een cur\u00e2nd corpul t\u0103u se va schimba? Atunci trebuie s\u0103 te asiguri c\u0103 faci totul cum trebuie. Abordeaz\u0103 o tehnic\u0103 corect\u0103 \u00een timpul antrenamentelor \u0219i vei ajunge s\u0103 ridici<b> greut\u0103\u021bi mari<\/b> \u00eentr-un timp foarte scurt.<b><\/b><\/p>\n<p>Mul\u021bi \u00eencep\u0103tori se antreneaz\u0103 incorect \u0219i astfel,<b> nu ob\u021bin rezultatele <\/b>pe care \u0219i le doresc. A\u0219adar, \u00ee\u021bi prezent\u0103m cele mai frecvente 5 gre\u0219eli pe care le fac ace\u0219tia \u0219i cum po\u021bi s\u0103 le evi\u021bi.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Incepi_direct_cu_un_antrenament_pentru_avansati\"><\/span><span style=\"color: #339966;\">1. \u00cencepi direct cu un antrenament pentru avansa\u021bi<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Aceasta este prima gre\u0219eal\u0103 pe care o \u00eent\u00e2lnim cel mai des \u00een s\u0103lile de fitness. Este de apreciat faptul c\u0103 vrei s\u0103 te antrenezi la intensitate maxim\u0103 \u0219i s\u0103 ob\u021bii rezultate c\u00e2t mai rapid, dar nu uita c\u0103 trebuie <strong>s<\/strong><strong>\u0103 \u00ee\u021bi obi\u0219nuie\u0219ti organismul cu exerci\u021biile fizice.<\/strong><\/p>\n<p>Hai s\u0103 fim sinceri&#8230;&#8230;.Dac\u0103 ai \u00eenceput direct cu exerci\u021bii dificile, c\u00e2t timp crezi c\u0103 <b>po\u021bi \u021bine pasul<\/b> cu un asemenea ritm? Probabil \u00eenc\u0103 din prima s\u0103pt\u0103m\u00e2n\u0103 te vei accidenta. O alt\u0103 variant\u0103 este c\u0103 nu te vei accidenta imediat, dar te vei antrena c\u00e2teva s\u0103pt\u0103m\u00e2ni, dup\u0103 care <strong>o s\u0103 renun\u021bi datorit\u0103 lipsei de motiva\u021bie.<\/strong><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: \u00cencepi direct cu un antrenament pentru avansa\u021bi \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-649456762.jpg\" alt=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: \u00cencepi direct cu un antrenament pentru avansa\u021bi \" width=\"700\" \/>\n<p>Este mai mult dec\u00e2t evident c\u0103 aceasta nu este calea cea bun\u0103. Alege tipul de antrenament care \u00ee\u021bi convine \u0219i <b>care se potrive\u0219te condi\u021biei tale fizice<\/b>. Cel mai bine este s\u0103 ridici progresiv greut\u0103\u021bile \u0219i s\u0103 \u00eenaintezi pas cu pas, iar astfel <strong>vei reu\u0219i s\u0103 ob\u021bii rezultatele dorite.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Adaugi_prea_multe_greutati\"><\/span><span style=\"color: #339966;\">2. Adaugi prea multe greut\u0103\u021bi<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>De asemenea, ai grij\u0103 de limitele tale \u0219i acord\u0103 o aten\u021bie deosebit\u0103 la <b>ce greut\u0103\u021bi ridici<\/b>. Cinci seturi din fiecare exerci\u021biu cu greutate mare nu este necesar pentru a vedea rezultate. Concentreaz\u0103-te pe dou\u0103 p\u00e2n\u0103 la trei seturi la \u00eenceput \u0219i vezi cum te sim\u021bi.<\/p>\n<p>Dac\u0103 ai exersat aceste dou\u0103 sau trei seturi \u00een mod regulat, atunci este suficient pentru a-\u021bi <strong>dezvolta for\u021ba \u0219i masa muscular\u0103.<\/strong><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: Ridici greut\u0103\u021bi prea mari\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-623665778.jpg\" alt=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: Ridici greut\u0103\u021bi prea mari\" width=\"700\" \/>\n<h2><span class=\"ez-toc-section\" id=\"3_Te_concentrezi_prea_mult_pe_antrenamentele_de_tip_cardio\"><\/span><span style=\"color: #339966;\">3. Te concentrezi prea mult pe antrenamentele de tip cardio<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00cencearc\u0103 s\u0103 prive\u0219ti antrenamentele \u00eentr-un mod critic \u0219i <strong>creeaz\u0103 un echilibru<\/strong> \u00eentre ele \u0219i obiectivele tale. Indiferent dac\u0103 obiectivul t\u0103u este eliminarea gr\u0103similor sau dezvoltarea masei musculare, <strong>antrenamentul cu greut\u0103\u021bi<\/strong> are un rol important \u00een atingerea obiectivelor, dar antrenamentele cardio practicate \u00een mod excesiv nu aduc beneficiile pe care \u021bi le dore\u0219ti.<\/p>\n<p>Foarte mul\u021bi \u00eencep\u0103tori pun un accent prea mare pe partea de cardio. Cu toate acestea, combinarea cardio cu ridicatul greut\u0103\u021bilor <strong>poate duce foarte rapid la supraantrenament.<\/strong> Desigur, dac\u0103 faci exerci\u021biile cardio \u00eentr-un mod incorect atunci \u00ee\u021bi va fi afectat\u0103 \u0219i cre\u0219terea masei musculare.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: Te concentrezi prea mult pe antrenamentele de tip cardio\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-542197824_1.jpg\" alt=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: Te concentrezi prea mult pe antrenamentele de tip cardio\" width=\"700\" \/>\n<h2><span class=\"ez-toc-section\" id=\"4_Nu_abordezi_tehnica_corecta\"><\/span><span style=\"color: #339966;\">4. Nu abordezi tehnica corect\u0103<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Este foarte important s\u0103 faci exerci\u021biile \u00een mod corect! Dac\u0103 nu abordezi tehnica corect\u0103, atunci <strong>toate eforturile tale sunt inutile.<\/strong> Mai bine cere sfaturile unui antrenor personal, g\u0103se\u0219te-\u021bi un partener de antrenament sau vizualizeaz\u0103 cu aten\u021bie clipurile de pe Youtube \u00een care sunt explicate corect exerci\u021biile.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: Nu e\u0219ti \u00eentr-o form\u0103 bun\u0103\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-516070128.jpg\" alt=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: Nu e\u0219ti \u00eentr-o form\u0103 bun\u0103\" width=\"700\" \/>\n<p>Dac\u0103 nu te antrenezi \u00een mod corect, atunci fii preg\u0103tit s\u0103 nu \u00ee\u021bi atingi obiectivul de a-\u021bi dezvolta masa muscular\u0103, \u00een principal <b>datorit\u0103 incapacit\u0103\u021bii de a-\u021bi stimula mu\u0219chii<\/b>. \u00cen plus, <b>va cre\u0219te considerabil riscul de a te accidenta grav.<\/b><\/p>\n<div>\n<p>Trebuie s\u0103 \u00ee\u021bi acorzi o perioad\u0103 suficient\u0103 de timp pentru formarea unor obiceiuri corecte \u0219i pentru \u00eembun\u0103t\u0103\u021birea tehnicii de antrenament. Combin\u0103 \u00eentr-un mod corect respira\u021bia cu ridicarea greut\u0103\u021bilor \u0219i vei avea parte de <strong>un antrenament eficient.<\/strong><\/p>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"5_Nu_acorzi_atentie_alimentatiei\"><\/span><span style=\"color: #339966;\">5. Nu acorzi aten\u021bie alimenta\u021biei<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Utima gre\u0219eal\u0103 este <strong>abordarea unei alimenta\u021bii incorecte.<\/strong> Mul\u021bi \u00eencep\u0103tori se concentreaz\u0103 doar asupra exerci\u021biilor pe care le fac \u00een timpul antrenamentelor, dar uit\u0103 de diet\u0103, sau chiar mai r\u0103u, folosesc exerci\u021biile <strong>ca o justificare pentru obiceiurile lor alimentare.<\/strong> <em>&#8220;M\u0103 antrenez. Pot s\u0103 m\u0103n\u00e2nc orice.&#8221;<\/em>Nu c\u0103de\u021bi \u00een capcana unei alimenta\u021bii bogate \u0219i f\u0103r\u0103 limite, pentru c\u0103 s-ar putea s\u0103 nu ob\u021bine\u021bi beneficiile dorite \u00een urma antrenamentelor.<\/p>\n<p>Re\u021bine c\u0103 alimenta\u021bia determin\u0103 direc\u021bia pe care o va urma greutatea ta corporal\u0103. Dac\u0103 nu vei num\u0103ra caloriile sau nu vei primi necesarul de macronutrien\u021bi, <strong>nu vei ob\u021bine masa muscular\u0103 pe care o visezi.<\/strong><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: Neglijarea alimenta\u021biei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-649688098.jpg\" alt=\"5 gre\u0219eli ale \u00eencep\u0103torilor \u0219i cum s\u0103 le evi\u021bi: Neglijarea alimenta\u021biei\" width=\"700\" \/>\n<p>\u021aine minte toate aceste gre\u0219eli \u0219i abordeaz\u0103 \u00een mod corect antrenamentul \u0219i alimenta\u021bia. Dac\u0103 vei face totul \u00een mod corect, atunci po\u021bi fi sigur c\u0103 <strong>e\u0219ti pe drumul cel bun.<\/strong><\/p>\n<p>\u00cemp\u0103rt\u0103\u0219e\u0219te-ne \u00een sec\u021biunea de comentarii ce <strong>experien\u021be ai avut atunci c\u00e2nd ai \u00eenceput s\u0103 te antrenezi \u00een sala de fitness.<\/strong> Care au fost gre\u0219elile pe care le-ai f\u0103cut? Dac\u0103 \u021bi-a pl\u0103cut articolul \u0219i consideri c\u0103 <strong>este de ajutor celor care se afl\u0103 la \u00eenceput de drum \u00een sala de fitness<\/strong>, acord\u0103-le un sprijin \u0219i distribuie acest articol.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vezi cele 5 gre\u0219eli pe care le fac \u00eencep\u0103torii \u0219i cum le po\u021bi evita. Abordeaz\u0103 o tehnic\u0103 corect\u0103 \u0219i vei ajunge s\u0103 ridici greut\u0103\u021bi mari \u00eentr-un timp scurt.<\/p>\n","protected":false},"author":25,"featured_media":151535,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":3,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168082","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 dintre cele mai frecvente gre\u0219eli pe care le fac \u00eencep\u0103torii \u0219i cum le po\u021bi evita - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vezi cele 5 gre\u0219eli pe care le fac \u00eencep\u0103torii \u0219i cum le po\u021bi evita. 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