{"id":168191,"date":"2017-09-25T00:00:00","date_gmt":"2017-09-24T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/"},"modified":"2022-12-30T16:07:24","modified_gmt":"2022-12-30T15:07:24","slug":"ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/","title":{"rendered":"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil"},"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\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#1_E_timpul_sa_lucrati_la_posterior_sub_presiune\" title=\"1.&nbsp;E timpul s\u0103 lucra\u021bi la posterior, sub presiune\">1.&nbsp;E timpul s\u0103 lucra\u021bi la posterior, sub presiune<\/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\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#_2_Pozitie_larga_posterior_rotund\" title=\"&nbsp;2.&nbsp;Pozi\u021bie larg\u0103, posterior rotund\">&nbsp;2.&nbsp;Pozi\u021bie larg\u0103, posterior rotund<\/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\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#3_Dublati-va_distractia\" title=\"3.&nbsp;Dubla\u021bi-v\u0103 distrac\u021bia\">3.&nbsp;Dubla\u021bi-v\u0103 distrac\u021bia<\/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\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#4_Greutate_corecta_pentru_profitul_corect\" title=\"4.&nbsp;Greutate corect\u0103 pentru profitul corect\">4.&nbsp;Greutate corect\u0103 pentru profitul corect<\/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\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#5_Seriile_de_incalzire_fac_minuni\" title=\"5.&nbsp;Seriile de \u00eenc\u0103lzire fac minuni\">5.&nbsp;Seriile de \u00eenc\u0103lzire fac minuni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#6_Mancati_in_functie_de_obiective\" title=\"6.&nbsp;M\u00e2nca\u021bi \u00een func\u021bie de obiective\">6.&nbsp;M\u00e2nca\u021bi \u00een func\u021bie de obiective<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#Antrenamentul_lui_Ashley_Hoffmann\" title=\"Antrenamentul lui Ashley Hoffmann\">Antrenamentul lui Ashley Hoffmann<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">\u0218ti\u021bi bine \u0219i singuri c\u0103 <strong>posterioarele plate sunt de ceva timp demodate<\/strong> \u0219i, dimpotriv\u0103, curbele \u0219i mu\u0219chii sunt idealul de ast\u0103zi al frumuse\u021bii. Un posterior rotund este la mod\u0103 ast\u0103zi \u0219i, dac\u0103 v\u0103 sim\u021bi\u021bi cu posteriorul dumneavoastr\u0103 evitt\u0103, atunci este timpul s\u0103 v\u0103 mi\u0219ca\u021bi corpul cu sfaturi \u0219i antrenamentele de la Ashley Hoffmann.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ashley Hoffmann este antrenoare de fitness WBFF pro \u0219i <strong>m\u00e2ndra de\u021bin\u0103toarea a unuia dintre cele mai estetice posterioare<\/strong> din aceast\u0103 industrie. De aceea nu ne este team\u0103 s\u0103 sus\u021binem, c\u0103 ea \u0219tie o formul\u0103 care v\u0103 va ajuta la formarea un posterior perfect. Prin urmare, drage doamne, <strong>opri\u021bi-v\u0103 doar s\u0103 mai visa\u021bi la un posterior mai frumos&nbsp;<\/strong>\u0219i \u00eencepe\u021bi s\u0103 lucra\u021bi pentru a \u00eel forma\u021bi. Urma\u021bi aceste sfaturi \u0219i integra\u021bi-le \u00een antrenamentele voastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_E_timpul_sa_lucrati_la_posterior_sub_presiune\"><\/span><span style=\"color: #ff6600;\">1.&nbsp;E timpul s\u0103 lucra\u021bi la posterior, sub presiune<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posteriorul este ca orice alt\u0103 grup\u0103 muscular\u0103: la stresul de antrenament de anduran\u021b\u0103 r\u0103spunde prin cre\u0219tere. <strong>Cea mai bun\u0103 cre\u0219tere a mu\u0219chilor<\/strong> posteriorului necesit\u0103 o provocare sub form\u0103 de greut\u0103\u021bi mari \u0219i o mul\u021bime de timp sub stres.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><i>&#8220;Nu este important care eferci\u021biu pentru posterior efectua\u021bi, este important s\u0103 men\u021bine\u021bi o tensiune constant\u0103 asupra mu\u0219chilor \u0219i s\u0103 v\u0103 asigura\u021bi c\u0103 ve\u021bi men\u021bine retragerea \/ contrac\u021bia \u00een partea final\u0103 a mi\u0219c\u0103rii&#8221;, <\/i><strong>explic\u0103 Hoffmann.<\/strong><i> &#8220;De obicei, men\u021bin contrac\u021bia 2-3 secunde.&#8221;&nbsp;<\/i>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu alte cuvinte, dac\u0103 <strong>v\u0103 gr\u0103bi\u021bi prea mult \u00eentre fiecare exerci\u021biu<\/strong>, niciodat\u0103 nu ve\u021bi profita de toate avantajele pe care antrenamentele v\u0103 ofer\u0103. Utiliza\u021bi greut\u0103\u021bile care <strong>sunt dificile<\/strong> \u0219i trage\u021bi posteriorul pe parcursul \u00eentregii mi\u0219c\u0103ri. P\u0103stra\u021bi timpul \u00eentre exerci\u021bii \u0219i g\u00e2ndi\u021bi-v\u0103 c\u0103 formarea posteriorului nu este o \u00eentrecere, este o cre\u0219tere constant\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"_2_Pozitie_larga_posterior_rotund\"><\/span>&nbsp;<span style=\"color: #ff6600;\">2.&nbsp;Pozi\u021bie larg\u0103, posterior rotund<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile pentru modelarea unui posterior frumos, cum ar fi exerci\u021biul ramat, sau leg press, pot fi mai eficiente dac\u0103 <strong>lua\u021bi o pozi\u021bie mai larg\u0103<\/strong>. <i>&#8220;<em>O pozi\u021bie mai restr\u00e2ns\u0103 se concentreaz\u0103 asupra cvadricep\u0219ilor vo\u0219tri, \u00een timp ce o pozi\u021bie mai larg\u0103 ajut\u0103 la folosirea posteriorului&#8221;,<\/em><\/i> <strong>spune Hoffmann<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozi\u021bia mai larg\u0103 permite s\u0103 v\u0103 mi\u0219ca\u021bi mai mult \u0219oldul \u00een spate, ceea ce <strong>activeaz\u0103 mu\u0219chii coapsei \u0219i a gambelor<\/strong> la un unghi mai bun. Cu capacitatea de a mi\u0219ca \u0219oldurile mai mult \u00een spate, pozi\u021bia mai larg\u0103 v\u0103 va permite s\u0103 l\u0103sa\u021bi \u0219oldurile mai jos dec\u00e2t la exerci\u021biul ramat. Deci, dac\u0103 a\u021bi avut \u00eenainte o problem\u0103 de a ajunge sub o pozi\u021bie paralel\u0103, r\u0103spunsul ar putea fi s\u0103 p\u0103stra\u021bi <strong>pozi\u021bia picioarelor mai \u00eendep\u0103rtat\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu trebuie s\u0103 ave\u021bi o pozi\u021bie at\u00e2t de larg\u0103 , precum a\u021bi urma s\u0103 face\u021bi un \u0219nur. \u00cen schimb s\u0103 \u00eencepe\u021bi f\u0103c\u00e2nd cu picioarele <strong>pu\u021bin mai dep\u0103rtate dec\u00e2t \u0219oldurile<\/strong>. De acolo pute\u021bi s\u0103 le muta\u021bi pu\u021bin mai departe, dac\u0103 v\u0103 sim\u021bi\u021bi mai puternice \u0219i sim\u021bi\u021bi c\u0103 fesele \u0219i gambele dumneavoastr\u0103 lucreaz\u0103 mai mult dec\u00e2t quadricep\u0219ii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Dublati-va_distractia\"><\/span><span style=\"color: #ff6600;\">3.&nbsp;Dubla\u021bi-v\u0103 distrac\u021bia<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i dori\u021bi s\u0103 v\u0103 concentra\u021bi asupra posteriorului, nu este o idee bun\u0103 s\u0103 v\u0103 petrece\u021bi ziua antrenamentului picioarelor doar prin exerci\u021bii pentru posterior. Picioarele sunt o parte important\u0103 a corpului vostru &#8211; <strong>nu pute\u021bi neglija cvadricep\u0219ii \u0219i gambele<\/strong> doar pentru c\u0103 dori\u021bi un posterior mai rotunjit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De aceea, Hoffmann propune s\u0103 planifice formarea picioarelor de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. <em>&#8220;Petrece\u021bi o zi pentru cvadricep\u0219i \u0219i cealalt\u0103 zi doar pentru gambe \u0219i posterior<\/em>.<i>&#8221; <\/i>Ziua \u00een plus v\u0103 va oferi suficient timp pentru a acorda p\u0103r\u021bii inferioare a corpului <strong>aten\u021bia pe care o merit\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 decide\u021bi s\u0103 v\u0103 antrena\u021bi picioarele de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, atunci, bine\u00een\u021beles, oferi\u021bi \u00eentre aceste zile cel pu\u021bin o zi sau dou\u0103 zile de odihn\u0103. Acest lucru v\u0103 va asigura ca <strong>picioarele voastre s\u0103 fie preg\u0103tite pentru antrenamentul ulterior.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Greutate_corecta_pentru_profitul_corect\"><\/span><span style=\"color: #ff6600;\">4.&nbsp;Greutate corect\u0103 pentru profitul corect<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Femeile care se antreneaz\u0103 pentru for\u021b\u0103, \u00eent\u00e2mpin\u0103 adesea sfaturi contradictorii. Un grup sugereaz\u0103 c\u0103 ar trebui <strong>s\u0103 v\u0103 antrena\u021bi numai cu greut\u0103\u021bi u\u0219oare<\/strong> \u0219i o mul\u021bime de repet\u0103ri pentru modelare. Cel\u0103lalt grup sprijin\u0103 opinia c\u0103 <strong>greut\u0103\u021bile mai grele sunt \u00eentotdeauna mai bune<\/strong> dac\u0103 dori\u021bi cu adev\u0103rat s\u0103 lucra\u021bi \u0219i s\u0103 modela\u021bi posteriorul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru elaborarea fizic\u0103 <strong>g\u0103sim adev\u0103rul undeva \u00een mijlocul acestor dou\u0103 sugestii.<\/strong> De exemplu, unele ridic\u0103ri nu pot fi practicate cu greut\u0103\u021bi super-grele. <em>&#8220;La exerci\u021biul ramat cu pozi\u021bie mai larg\u0103 (exerci\u021biul ramat rom\u00e2nesc), ar trebui s\u0103 alege\u021bi o greutate care este provocatoare, dar nu prea grea, s\u0103 o ridica\u021bi cu spatele inferior, \u00een locul gambelor sau a posterioruluii&#8221;.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 greutatea este prea grea, <strong>nu utiliza\u021bi grupa muscular\u0103 corect\u0103<\/strong>, de aceea ar trebui s\u0103 reduce\u021bi greutatea un pic. Concentra\u021bi-v\u0103 exclusiv pe utilizarea mu\u0219chilor posteriorului pentru a efectua corespunz\u0103tor mi\u0219carea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hoffmann recomand\u0103 combinarea a 12 p\u00e2n\u0103 la 15 repet\u0103ri, \u00een special exerci\u021biile pentru posterior \u0219i pentru gambe \u0219i plimb\u0103ri ocazionale cu un num\u0103r mai mare de repet\u0103ri. Acest lucru v\u0103 va permite <strong>s\u0103 utiliza\u021bi o greutate suficient\u0103 pentru a dezvolta un posterior mai puternic<\/strong>. Asigura\u021bi-v\u0103 c\u0103, \u00een ceea ce prive\u0219te greutatea, v\u0103 pute\u021bi dep\u0103\u0219i pe voi \u00een\u0219iv\u0103. Aceste ultime repet\u0103ri ar trebui s\u0103 fie grele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Seriile_de_incalzire_fac_minuni\"><\/span><span style=\"color: #ff6600;\">5.&nbsp;Seriile de \u00eenc\u0103lzire fac minuni<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em><em>&#8220;Nu intra\u021bi niciodat\u0103 \u00een seria de antrenamente. \u00cenc\u0103lzi\u021bi-v\u0103 mai \u00eent\u00e2i cu 5 p\u00e2n\u0103 la 10 minute de antrenament cardio \u0219i face\u021bi c\u00e2teva exerci\u021bii mai u\u0219oare. Doar dup\u0103 aceea \u00eencepe\u021bi seriile voastre de antrenament cu greut\u0103\u021bi mari &#8220;, <b>spune Hoffmann.<\/b><\/em><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Perioada petrecut\u0103 pentru \u00eenc\u0103lzire v\u0103 ofer\u0103 timp pentru a practica leg\u0103tura dintre mu\u0219chii min\u021bii. \u00cen timp ce ridica\u021bi greut\u0103\u021bi, <strong>asigura\u021bi-v\u0103 c\u0103 mu\u0219chii capului \u00eendeplinesc cea mai mare parte a muncii<\/strong> \u0219i exersa\u021bi retragerea pentru o secund\u0103 sau dou\u0103 \u00een partea de final a mi\u0219c\u0103rii. Cu ad\u0103ugarea progresiv\u0103 a greut\u0103\u021bilor, v\u0103 ve\u021bi putea p\u0103stra corect mu\u0219chii \u00een priz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Mancati_in_functie_de_obiective\"><\/span><span style=\"color: #ff6600;\">6.&nbsp;M\u00e2nca\u021bi \u00een func\u021bie de obiective<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul concentrat pe posterior \u0219i gambe este dificil. Pe m\u0103sur\u0103 ce o s\u0103 v\u0103 antrena\u021bi din greu, este important <strong>s\u0103 urma\u021bi o alimenta\u021bie adecvat\u0103 \u00eenainte \u0219i dup\u0103 antrenamente<\/strong>. <em>&#8220;\u00cenainte de antrenament \u00eemi place m\u00e2ncarea, care este u\u0219oar\u0103 pentru digestie. Preferata mea este o b\u0103utur\u0103 proteic\u0103 amestecat\u0103 cu fulgi de ov\u0103z \u0219i unt de arahide &#8220;,<\/em> <strong>spune Hoffmann.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 un antrenament dificil, Hoffmann consum\u0103 mai mult\u0103 hran\u0103 pentru <strong>a echilibra nivelul de glicogen<\/strong> \u0219i, astfel, mu\u0219chii au suficient\u0103 energie pentru a se regenera \u0219i pentru a cre\u0219te. S-ar putea s\u0103 fi\u021bi surprin\u0219i de alimentele ei preferate de dup\u0103 antrenamente, dar acestea sunt o <strong>combina\u021bie excelent\u0103 de proteine \u0219i carbohidra\u021bi,<\/strong> pe care le g\u0103si\u021bi \u00een sushi!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celelalte alimente pe care le consuma\u021bi ar trebui s\u0103 fac\u0103 parte dintr-un plan nutri\u021bional adaptat scopurilor dumneavoastr\u0103. Formarea unui posterior mai rotunjit \u0219i mai plin, <strong>necesit\u0103 o ardere mare de calorii<\/strong>, astfel s\u0103 nu v\u0103 reduce\u021bi aportul at\u00e2t de drastic de calorii, \u00eenc\u00e2t <strong>mu\u0219chii nu vor avea energie necesar\u0103 ca s\u0103 creasc\u0103<\/strong>. Dac\u0103 sunte\u021bi \u00eentr-un deficit de calorii, atunci este important s\u0103 consuma\u021bi suficient\u0103 protein\u0103 pentru a dezvolta masa muscular\u0103. \u00cencerca\u021bi <strong>s\u0103 consuma\u021bi cel pu\u021bin 20 &#8211; 30 de grame de proteine la o singur\u0103 mas\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenamentul_lui_Ashley_Hoffmann\"><\/span><span style=\"text-decoration: underline; color: #ff6600;\">Antrenamentul lui Ashley Hoffmann<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Include\u021bi aceast\u0103 preg\u0103tire \u00een rutina voastr\u0103 a antrenamentelor <strong>o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Nu uita\u021bi s\u0103 v\u0103 antrena\u021bi cvadricep\u0219ii \u00een a doua zi de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 Extensii \u00een \u0219ezut &#8211; 3 serii, 12 p\u00e2n\u0103 la 15 repet\u0103ri<br>\u2022 Leg press&nbsp;&#8211; 3 serii, 12 p\u00e2n\u0103 la 15 repet\u0103ri<br>\u2022 Ramat cu pozi\u021bie larg\u0103 a picioarelor (exerci\u021biu ramat rom\u00e2nesc) \u2013 3 serii, 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><strong>Extraserii<\/strong>:<\/strong><\/p>\n\n\n\n<p>\u2022 Ridicarea bazinului \u2013 3 serii, 12 p\u00e2n\u0103 la 15 repet\u0103ri<br>\u2022 Ridicarea trupului cu genunchii \u0219i gleznele fixe \u2013 3 serii, 15 p\u00e2n\u0103 la 20 repet\u0103ri<br>\u2022 Extensii culcat \u2013 3 serii, 15 p\u00e2n\u0103 la 20 repet\u0103ri<br>\u2022 Dep\u0103rtarea picioarelor la aparat \u2013 3 serii, 15 p\u00e2n\u0103 la 20 repet\u0103ri<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u021bi \u00eencerca s\u0103 urma\u021bi sfaturile lui Ashley Hoffmann? Credem cu convingere c\u0103 acest articol <strong>v\u0103 va ajuta s\u0103 v\u0103 construi\u021bi posteriorul pe care \u00eel visa\u021bi<\/strong>. \u00cen cazul \u00een care articolul vi s-a p\u0103rut util, \u00eemp\u0103rt\u0103\u0219i\u021bi-l cu prietenele voastre sau \u00eemp\u0103rt\u0103\u0219i\u021bi-l prin distribuire.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ashley Hoffmann e m\u00e2ndra de\u021bin\u0103toare a unui posterior incredibil. Articolul v\u0103 arat\u0103 cum s\u0103 ob\u021bine\u021bi un posterior rotund de vis plus planul de antrenament.<\/p>\n","protected":false},"author":22,"featured_media":100744,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[6890,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168191","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-motivatie","9":"tag-sportivi-faimosi","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ashley Hoffmann e m\u00e2ndra de\u021bin\u0103toare a unui posterior incredibil. Articolul v\u0103 arat\u0103 cum s\u0103 ob\u021bine\u021bi un posterior rotund de vis plus planul de antrenament.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ashley Hoffmann e m\u00e2ndra de\u021bin\u0103toare a unui posterior incredibil. Articolul v\u0103 arat\u0103 cum s\u0103 ob\u021bine\u021bi un posterior rotund de vis plus planul de antrenament.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2017-09-24T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-30T15:07:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"441\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil\",\"datePublished\":\"2017-09-24T22:00:00+00:00\",\"dateModified\":\"2022-12-30T15:07:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/\"},\"wordCount\":1504,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\",\"keywords\":[\"motiva\u021bie\",\"sportivi faimo\u0219i\"],\"articleSection\":[\"Personalit\u0103\u021bi \u0219i inspira\u021bie\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/\",\"name\":\"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\",\"datePublished\":\"2017-09-24T22:00:00+00:00\",\"dateModified\":\"2022-12-30T15:07:24+00:00\",\"description\":\"Ashley Hoffmann e m\u00e2ndra de\u021bin\u0103toare a unui posterior incredibil. Articolul v\u0103 arat\u0103 cum s\u0103 ob\u021bine\u021bi un posterior rotund de vis plus planul de antrenament.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\",\"width\":840,\"height\":441},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\",\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png\",\"caption\":\"Dominika Hvizdo\u0161ov\u00e1\"},\"description\":\"This good-humoured marketing specialist steps through the doorway of the gym on a regular basis. Even back during her studies of media and communications, she was a fan of healthy lifestyle and exercise. When producing content about working out and healthy dieting, she always follows the facts, and last but not least, her common sense. More than anything she loves her son, gourmet foods, hiking, good movies, fantasy, travelling and meeting interesting people. Her greatest weaknesses are sweets, coffee and staying up too late.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/dominika-hvizdosova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil - GymBeam Blog","description":"Ashley Hoffmann e m\u00e2ndra de\u021bin\u0103toare a unui posterior incredibil. Articolul v\u0103 arat\u0103 cum s\u0103 ob\u021bine\u021bi un posterior rotund de vis plus planul de antrenament.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/","og_type":"article","og_title":"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil - GymBeam Blog","og_description":"Ashley Hoffmann e m\u00e2ndra de\u021bin\u0103toare a unui posterior incredibil. Articolul v\u0103 arat\u0103 cum s\u0103 ob\u021bine\u021bi un posterior rotund de vis plus planul de antrenament.","og_url":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/","og_site_name":"GymBeam Blog","article_published_time":"2017-09-24T22:00:00+00:00","article_modified_time":"2022-12-30T15:07:24+00:00","og_image":[{"width":840,"height":441,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","type":"image\/jpeg"}],"author":"Dominika Hvizdo\u0161ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dominika Hvizdo\u0161ov\u00e1","Estimated reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/"},"author":{"name":"Dominika Hvizdo\u0161ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231"},"headline":"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil","datePublished":"2017-09-24T22:00:00+00:00","dateModified":"2022-12-30T15:07:24+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/"},"wordCount":1504,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","keywords":["motiva\u021bie","sportivi faimo\u0219i"],"articleSection":["Personalit\u0103\u021bi \u0219i inspira\u021bie"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/","url":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/","name":"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","datePublished":"2017-09-24T22:00:00+00:00","dateModified":"2022-12-30T15:07:24+00:00","description":"Ashley Hoffmann e m\u00e2ndra de\u021bin\u0103toare a unui posterior incredibil. Articolul v\u0103 arat\u0103 cum s\u0103 ob\u021bine\u021bi un posterior rotund de vis plus planul de antrenament.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","width":840,"height":441},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/ashley-hoffmann-va-sfatuieste-cum-sa-va-lucraii-un-posterior-incredibil\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ashley Hoffmann v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 lucra\u021bi un posterior incredibil"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231","name":"Dominika Hvizdo\u0161ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png","caption":"Dominika Hvizdo\u0161ov\u00e1"},"description":"This good-humoured marketing specialist steps through the doorway of the gym on a regular basis. Even back during her studies of media and communications, she was a fan of healthy lifestyle and exercise. When producing content about working out and healthy dieting, she always follows the facts, and last but not least, her common sense. More than anything she loves her son, gourmet foods, hiking, good movies, fantasy, travelling and meeting interesting people. Her greatest weaknesses are sweets, coffee and staying up too late.","url":"https:\/\/gymbeam.com\/blog\/author\/dominika-hvizdosova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168191","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=168191"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168191\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/100744"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=168191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=168191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=168191"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=168191"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=168191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}