{"id":168272,"date":"2017-06-02T00:00:00","date_gmt":"2017-06-01T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/10-porunci-fitness-cresterea-masei-musculare\/"},"modified":"2024-05-27T18:27:37","modified_gmt":"2024-05-27T16:27:37","slug":"10-porunci-fitness-cresterea-masei-musculare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/10-porunci-fitness-cresterea-masei-musculare\/","title":{"rendered":"10 porunci pentru fitness pentru cre\u0219terea masei musculare"},"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\/10-porunci-fitness-cresterea-masei-musculare\/#1_Saturati-va_corpul_cu_macronutrienti_iar_masa_musculara_va_creste\" title=\"1. Satura\u021bi-v\u0103 corpul cu macronutrien\u021bi, iar masa muscular\u0103 va cre\u0219te\">1. Satura\u021bi-v\u0103 corpul cu macronutrien\u021bi, iar masa muscular\u0103 va cre\u0219te<\/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\/10-porunci-fitness-cresterea-masei-musculare\/#2_Incercati_sa_mancati_cel_putin_o_data_la_fiecare_4_ore\" title=\"2. \u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi cel pu\u021bin o dat\u0103 la fiecare 4 ore\">2. \u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi cel pu\u021bin o dat\u0103 la fiecare 4 ore<\/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\/10-porunci-fitness-cresterea-masei-musculare\/#3_Bucurati-va_de_aminoacizii_BCAA_intre_mese_si_antrenamente\" title=\"3. Bucura\u021bi-v\u0103 de aminoacizii BCAA \u00eentre mese \u0219i antrenamente\">3. Bucura\u021bi-v\u0103 de aminoacizii BCAA \u00eentre mese \u0219i antrenamente<\/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\/10-porunci-fitness-cresterea-masei-musculare\/#4_Dormiti_cel_putin_8_ore_pe_zi\" title=\"4. Dormi\u021bi cel pu\u021bin 8 ore pe zi\">4. Dormi\u021bi cel pu\u021bin 8 ore pe zi<\/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\/10-porunci-fitness-cresterea-masei-musculare\/#5_Reduceti_numarul_de_antrenamente_si_cresteti_intensitatea_lor\" title=\"5. Reduce\u021bi num\u0103rul de antrenamente \u0219i cre\u0219te\u021bi intensitatea lor\">5. Reduce\u021bi num\u0103rul de antrenamente \u0219i cre\u0219te\u021bi intensitatea lor<\/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\/10-porunci-fitness-cresterea-masei-musculare\/#6_Consumati_multe_grasimi_sanatoase\" title=\"6. Consuma\u021bi multe gr\u0103simi s\u0103n\u0103toase\">6. Consuma\u021bi multe gr\u0103simi s\u0103n\u0103toase<\/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\/10-porunci-fitness-cresterea-masei-musculare\/#7_Nu_omiteti_leg_day\" title=\"7. Nu omite\u021bi leg day\">7. Nu omite\u021bi leg day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/10-porunci-fitness-cresterea-masei-musculare\/#8_Gasiti_un_partener_de_antrenament_care_sa_va_motiveze\" title=\"8. G\u0103si\u021bi un partener de antrenament care s\u0103 v\u0103 motiveze\">8. G\u0103si\u021bi un partener de antrenament care s\u0103 v\u0103 motiveze<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/10-porunci-fitness-cresterea-masei-musculare\/#9_Luati_suplimente_nutritive_cu_intelepciune\" title=\"9. Lua\u021bi suplimente nutritive cu \u00een\u021belepciune\">9. Lua\u021bi suplimente nutritive cu \u00een\u021belepciune<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/10-porunci-fitness-cresterea-masei-musculare\/#10_Cel_putin_o_data_pe_saptamana_o_zi_pentru_odihna_completa\" title=\"10. Cel pu\u021bin o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 o zi pentru odihn\u0103 complet\u0103\">10. Cel pu\u021bin o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 o zi pentru odihn\u0103 complet\u0103<\/a><\/li><\/ul><\/nav><\/div>\n<p>Citi\u021bi aceste 10 porunci pentru fitness \u0219i \u00eencerca\u021bi s\u0103 le urma\u021bi. Acest lucru v\u0103 asigur\u0103 <strong>un progres mai rapid<\/strong> \u00een cre\u0219terea masei musculare <strong>\u0219i \u00eembun\u0103t\u0103\u021birea formei. <\/strong>V\u0103 apuca\u021bi de acestea? Chiar acum este momentul cel mai bun!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Saturati-va_corpul_cu_macronutrienti_iar_masa_musculara_va_creste\"><\/span><span style=\"color: #993366;\">1. Satura\u021bi-v\u0103 corpul cu macronutrien\u021bi, iar masa muscular\u0103 va cre\u0219te<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Principalul motiv pentru care mul\u021bi oameni nu depun mas\u0103 muscular\u0103, este <strong>lipsa unui regim alimentar echilibrat<\/strong>. Dac\u0103 dori\u021bi s\u0103 cre\u0219te\u021bi \u00een greutate, trebuie s\u0103 consuma\u021bi <strong>mai multe calorii dec\u00e2t arde\u021bi<\/strong> \u00een timpul zilei. Surplusul caloric este utilizat <strong>pentru a regenera corpul \u0219i pentru a construi \u021besutul<\/strong> <strong>muscular<\/strong>, care a fost accentuat \u00een timpul antrenamentului.<\/p>\n<p>Cantitatea caloric\u0103 \u00een exces, este individual\u0103 pentru <strong>fiecare.<\/strong> Dac\u0103 a\u021bi avut vreodat\u0103 o problem\u0103 pentru \u00een a lua \u00een greutate, \u00eencerca\u021bi s\u0103 consuma\u021bi zilnic macronutrien\u021bi \u00eentr-un raport de <strong>1,25 g proteine,<\/strong> \u00eempreun\u0103 cu <strong>2 g de carbohidra\u021bi<\/strong> pentru 0,5 kg de greutate corporal\u0103.<\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"10 porunci pentru fitness\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/JJEggs.jpg\" alt=\"10 porunci pentru fitness\" width=\"500\" \/><\/p>\n<p>Dac\u0103 dori\u021bi s\u0103 v\u0103 completa\u021bi lipsurile, asigura\u021bi-v\u0103 c\u0103 primi\u021bi o cantitate mai mare dec\u00e2t cea men\u021bionat\u0103 mai sus, de proteine si carbohidra\u021bi, cel pu\u021bin cu o lun\u0103 \u00eenainte de a schimbare. \u00cen acest fel, acorda\u021bi timp suficient organismului vostru pentru ca acesta <strong>s\u0103 \u00eenceap\u0103 s\u0103 r\u0103spund\u0103 la cre\u0219terea aportului caloric.<\/strong> Dac\u0103 lua\u021bi \u00een greutate &#8211; <strong>organismul are suficient aport de calorii.<\/strong> Nu recomand\u0103m s\u0103 consuma\u021bi mai mult de 1,5 grame de proteine la 0,5 kg greutate corporal\u0103. Dac\u0103 dori\u021bi s\u0103 lua\u021bi \u00een greutate, <strong>\u00eencerca\u021bi s\u0103 consuma\u021bi mai multe calorii,<\/strong> \u00een principal, sub form\u0103 de carbohidra\u021bi.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Incercati_sa_mancati_cel_putin_o_data_la_fiecare_4_ore\"><\/span><span style=\"color: #993366;\">2. \u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi cel pu\u021bin o dat\u0103 la fiecare 4 ore<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>S\u0103 ave\u021bi un orar al meselor corect este unul dintre <strong>cele mai importante aspecte<\/strong> \u00een antrenament \u0219i \u00eentr-un efort depus de a cre\u0219te \u00een greutate. Mai ales c\u00e2nd \u00eencerca\u021bi s\u0103 consuma\u021bi<strong> cantitatea minim\u0103 de gr\u0103sime.<\/strong> Dac\u0103 o s\u0103 m\u00e2nca\u021bi \u00een mod <strong>regulat, la fiecare 4 ore,<\/strong> corpul va fi p\u0103strat \u00eentr-o stare anabolic\u0103 (\u00een starea de cre\u0219tere a masei musculare), pentru c\u0103 \u00eei furniza\u021bi \u00een mod constant suficiente <strong>elemente nutritive pentru cre\u0219terea lui.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"dieta \u0219i prepararea alimentelor pentru cresterea masei musculare\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/food-the-art-of-meal-planning_03.jpg\" alt=\"dieta \u0219i prepararea alimentelor pentru cresterea masei musculare\" width=\"600\" \/><\/p>\n<p>Consumul de m\u00e2ncare la fiecare 3-4 ore este mult mai <strong>eficient,<\/strong> dec\u00e2t s\u0103 ave\u021bi un orar dezordonat de a m\u00e2nca de 3 &#8211; 4 ori pe zi, c\u00e2te o cantitate mare de alimente. A\u021bi m\u00e2ncat la masa de pr\u00e2nz vreodat\u0103 1.200 de calorii curate?Se dovede\u0219te c\u0103 orezul cu carne de pui v\u0103 va ie\u0219i prin ochi. Pentru corpul uman este mult mai practic s\u0103 primeasc\u0103 600 de calorii \u00een <strong>6 mese cu diferen\u021b\u0103 de c\u00e2teva ore,<\/strong> dec\u00e2t s\u0103 consuma\u021bi 3 mese \u0219i fiecare s\u0103 aibe 1200 de calorii.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Bucurati-va_de_aminoacizii_BCAA_intre_mese_si_antrenamente\"><\/span><span style=\"color: #993366;\">3. Bucura\u021bi-v\u0103 de aminoacizii BCAA \u00eentre mese \u0219i antrenamente<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Aminoacizii BCAA sunt o metod\u0103 garantat\u0103 pentru utilizarea proteinelor consumate. Ace\u0219tia <strong>ofer\u0103 o surs\u0103 de recuperare <\/strong>pentru mu\u0219chi, spre deosebire de masele de proteine, sau chiar izolatul din zer, <span style=\"text-decoration: underline;\">BCAA<\/span> sunt <strong>relativ u\u0219or de absorbit<\/strong> \u00een fluxul sanguin. Cre\u0219terea imediat\u0103 de <a title=\"bcaa\" href=\"http:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a> furnizeaz\u0103 mu\u0219chilor energie, de care au nevoie <strong>pentru sinteza proteinelor.<\/strong><\/p>\n<p>Cercet\u0103rile arat\u0103 c\u0103 BCCA cre\u0219te <strong>\u0219i regenereaz\u0103 musculatura<\/strong>. Cre\u0219te rata sintezei proteinelor, reduce descompunerea proteinelor musculare \u0219i <strong>amelioreaz\u0103 oboseala muscular\u0103.<\/strong><\/p>\n<p style=\"text-align: center;\"> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"bcaa aminoacizi pentru recuperare \u0219i regenerare\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/_SUN5157.JPG\" alt=\"bcaa aminoacizi pentru recuperare \u0219i regenerare\" width=\"700\" height=\"505\" \/><\/p>\n<p>Interesant este studiul American din <em>The Journal of the Federation Societies for Experminetal Biology,<\/em> care arat\u0103 c\u0103 utilizarea suplimentelor BCAA <strong>dou\u0103 ore dup\u0103 mas\u0103<\/strong>, extinde sinteza proteinelor musculare. De\u0219i studiul a fost efectuat pe \u0219obolani, cercet\u0103torii nu v\u0103d de ce oamenii nu ar trebui s\u0103 utilizeze aceste suplimente.<\/p>\n<p>De\u0219i nu avem nici <strong>o dovad\u0103 direct\u0103<\/strong> c\u0103 BCAA promoveaz\u0103 <strong>puterea muscular\u0103 \u0219i m\u0103rimea lor,<\/strong> important\u0103 este regenerarea, care v\u0103 permite s\u0103 v\u0103 antrena\u021bi pe deplin, chiar a doua zi, motiv pentru care cre\u0219te\u021bi masa muscular\u0103. Suplimentele de BCAA au o concentra\u021bie ridicat\u0103 de <strong>aminoacizi de <a title=\"leucin\u0103\" href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" rel=\"noopener noreferrer\">leucin\u0103<\/a>,<\/strong> care sunt stimulatori esen\u021biali ai procesului de mTor, urmat\u0103 de sinteza proteino-muscular\u0103. Cele mai multe suplimente con\u021bin <strong>BCAA \u00een raportul 2:1:1<\/strong> &#8211; leucin\u0103: valin\u0103: izoleucin\u0103.<\/p>\n<p>S\u0103 le punem \u00eempreun\u0103. Leucina, conduce la maximizarea procesului mTOR. Pentru <strong>a primi 3,5 grame de leucin\u0103,<\/strong> trebuie s\u0103 lua\u021bi \u0219apte grame de <a title=\"bcaa\" href=\"http:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a><strong> cu 30-45 de minute \u00eenainte de mas\u0103<\/strong> (de 2 ori pe zi).<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Dormiti_cel_putin_8_ore_pe_zi\"><\/span><span style=\"color: #993366;\">4. Dormi\u021bi cel pu\u021bin 8 ore pe zi<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00cen\u021belegem. Pe l\u00e2ng\u0103 toate obliga\u021biile \u0219i activit\u0103\u021biile pe care le ave\u021bi, acest obicei <strong>este foarte dificil de p\u0103strat.<\/strong> Cu toate acestea, lipsa de somn poate afecta \u00een mod semnificativ progresul nostru. \u00cen timpul somnului, <strong>organismul este \u00een modul lini\u0219tit,<\/strong> \u0219i arde mult mai pu\u021bine calorii dec\u00e2t atunci c\u00e2nd nu dormi\u021bi \u0219i c\u00e2nd face ceva. Mai mult dec\u00e2t at\u00e2t, <strong>mu\u0219chii \u00een timpul somnului se regenereaz\u0103<\/strong> \u0219i \u021besutul muscular este restaurat.<\/p>\n<p style=\"text-align: center;\"> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"somn suficient pentru cresterea masei musculare\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-627673402.jpg\" alt=\"somn suficient pentru cresterea masei musculare\" width=\"700\" height=\"467\" \/><\/p>\n<p>Un avantaj al somnului suficient este <strong>eliberarea hormonului de cre\u0219tere.<\/strong> Acest hormon ajut\u0103 la recuperarea mu\u0219chilor. Aten\u021bie, orele de somn \u00een lips\u0103 pot provoca letargie, iritabilitate, sensibilitate \u0219i o posibil\u0103 depresie. Acestea sunt <strong>suficiente motive<\/strong> pentru ca voi s\u0103 v\u0103 str\u0103dui\u021bi s\u0103 dormi\u021bi c\u00e2t mai mult timp &#8211; organismul vostru <strong>se recupereaz\u0103<\/strong> \u0219i o s\u0103 fie preg\u0103tit pentru continuarea progreselor \u00een antrenamente.<\/p>\n<p>Dac\u0103 nu pute\u021bi adormi sau ave\u021bi un somn neodihnitor, \u00eencerca\u021bi suplimente nutritive care con\u021bin <strong>magneziu suport, <a title=\"zma \u0219i zmb\" href=\"http:\/\/gymbeam.ro\/zma-zmb\" target=\"_blank\" rel=\"noopener noreferrer\">zma \u0219i zmb6<\/a>, melatonin\u0103 sau triptofan.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Reduceti_numarul_de_antrenamente_si_cresteti_intensitatea_lor\"><\/span><span style=\"color: #993366;\">5. Reduce\u021bi num\u0103rul de antrenamente \u0219i cre\u0219te\u021bi intensitatea lor<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Alte gre\u0219eli <strong>foarte frecvente<\/strong> pe care le facem la antrenamente sunt:<\/p>\n<p>\u2022 efectu\u0103m prea multe serii<br \/>\n\u2022 nu folosim greut\u0103\u021bi care s\u0103 fie o provocare pentru corp<br \/>\n\u2022 avem prea mult timp de odihn\u0103 \u00eentre serii<\/p>\n<p>Dac\u0103 antrenamentul dureaz\u0103 <strong>mai mult de o or\u0103 \u0219i 15 minute,<\/strong> face\u021bi fie prea multe exerci\u021bii sau v\u0103 relaxa\u021bi prea mult printre serii, mai mult dec\u00e2t este necesar. \u00cencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi. Forma voastr\u0103 va cre\u0219te, \u00een timp ce, \u00een sala de sport ve\u021bi petrece mai pu\u021bin timp. \u00cen loc de timpul petrecut cu un antrenament, <strong>v\u0103 pute\u021bi bucura de o mas\u0103 de calitate<\/strong> \u00een plus, sau pute\u021bi dormi o or\u0103 mai mult.<\/p>\n<p style=\"text-align: center;\"> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"pauzele dintre exerci\u021bii, repeti\u021bii \u0219i serii pentru cresterea masei musculare\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-911813374.jpg\" alt=\"pauzele dintre exerci\u021bii, repeti\u021bii \u0219i serii pentru cresterea masei musculare\" width=\"700\" height=\"466\" \/><\/p>\n<p>Urma\u021bi regula: <strong>16-18 serii pentru grupe musculare mari, 12-14 serii pentru grupele mici.<\/strong> Alege\u021bi astfel o greutate cu care pute\u021bi face f\u0103r\u0103 probleme 1-2 repet\u0103ri. Cu toate acestea, nu pune\u021bi greut\u0103\u021bi, cu care <strong>nu sim\u021biti mu\u0219chii,<\/strong> pe care \u00eei antrena\u021bi.<\/p>\n<p>\u00cen ceea ce prive\u0219te odihna \u00eentre serii, niciodat\u0103 nu ar trebui <strong>s\u0103 dep\u0103\u0219i\u021bi limita de 90 de secunde<\/strong> \u00eentre serii. Unii antrenori recomand\u0103 o pauz\u0103, c\u00e2t mai aproape de 60 de secunde. \u00cen acel moment ave\u021bi sentimentul c\u0103 <strong>se pompeaz\u0103 \u0219i stimuleaz\u0103 mu\u0219chii<\/strong> cel mai mult. Singura excep\u021bie sunt genuflexiunile \u0219i \u00eendrept\u0103rile. O regul\u0103 bun\u0103 este odihna p\u00e2n\u0103 c\u00e2nd v\u0103 lini\u0219ti\u021bi respira\u021bia. Antrenamentele cauzeaz\u0103 <strong>deficitul de oxigen, <\/strong>care este format atunci c\u00e2nd expira\u021bi. Pentru <strong>a afla mai multe despre odihn\u0103,<\/strong> citi\u021bi articolul: <a title=\"pauzele intre repeti\u021bii, exercitii \u0219i antrenamente\" href=\"https:\/\/gymbeam.ro\/blog\/pauze-intre-repetari-exercitii-si-antrenamente\/\" target=\"_blank\" rel=\"noopener noreferrer\">Care sunt cele mai bune pauze dintre repeti\u021bii, exerci\u021bii \u0219i antrenamente?<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Consumati_multe_grasimi_sanatoase\"><\/span><span style=\"color: #993366;\">6. Consuma\u021bi multe gr\u0103simi s\u0103n\u0103toase<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Dac\u0103 ave\u021bi o problem\u0103 \u00een a m\u00e2nca por\u021bii mai mari, <strong>pute\u021bi s\u0103 ad\u0103uga\u021bi gr\u0103simi,<\/strong> care sunt o surs\u0103 mare de calorii. Un gramul de grasime are <strong>9 calorii,<\/strong> comparativ cu carbohidra\u021bii sau proteinele care con\u021bin doar 4 calorii pe gram. Gr\u0103simile con\u021bin astfel <strong>de 2 ori mai multe calorii<\/strong> \u00een cantit\u0103\u021bi mai mici.<\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"gr\u0103simi s\u0103n\u0103toase pentru cre\u0219terea muscular\u0103\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2_3.jpg\" alt=\"gr\u0103simi s\u0103n\u0103toase pentru cre\u0219terea muscular\u0103\" width=\"600\" \/><\/p>\n<p>Aportul zilnic de gr\u0103simi ar trebui s\u0103 constea, \u00een principal, <strong>din gr\u0103simi mononesaturate \u0219i polinesaturate. <\/strong>Acestea sunt uleiuri \u0219i alimente cum ar fi avocado, ulei de m\u0103sline, <a title=\"unturi din nuci\" href=\"http:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noopener noreferrer\">unturi din nuci<\/a>, <a title=\"nuci si seminte\" href=\"http:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\">nuci \u0219i semin\u021be<\/a> \u0219i pe\u0219te gras, somon \u0219i macrou.<\/p>\n<p>Ad\u0103uga\u021bi <a title=\"omega 3\" href=\"https:\/\/gymbeam.ro\/grasimi-santatoase\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>acizii gra\u0219i omega-3<\/strong><\/a> <strong>\u0219i uleiuri de pe\u0219te.<\/strong> Concentra\u021bi cel pu\u021bin 2 g pe zi de omega-3 (EPA \u0219i DHA). Pentru a fi bine asimilate, consuma\u021bi-le diminea\u021ba, <strong>\u00eempreun\u0103 cu alte surse de gr\u0103simi. <\/strong>Dac\u0103 urma\u021bi suma recomandat\u0103, va ajuta la arderea gr\u0103similor, <strong>compensarea produc\u021biei de hormoni,<\/strong> \u00eembun\u0103t\u0103\u021birea func\u021biilor cerebrale \u0219i chiar sus\u021binerea pielii \u0219i unghiilor s\u0103n\u0103toase.<\/p>\n<p>Citi\u021bi mai multe despre gr\u0103simi \u00een acest articol: <a title=\"Care gr\u0103simi v\u0103 d\u0103uneaz\u0103 \u0219i care prosper\u0103?\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-bune-rele\/\" target=\"_blank\" rel=\"noopener noreferrer\">Care gr\u0103simi v\u0103 d\u0103uneaz\u0103 \u0219i care prosper\u0103?<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Nu_omiteti_leg_day\"><\/span><span style=\"color: #993366;\"><br \/>\n7. Nu omite\u021bi leg day<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Serios. Risca\u021bi s\u0103 deveni\u021bi o \u021bint\u0103 a glumelor, picioarele vor fi recunoscute de toat\u0103 comunitatea de pe internet, sau ve\u021bi ar\u0103ta ca un triunghi inversat. \u00cen plus, dac\u0103 nu o s\u0103 \u00eei antrena\u021bi, o s\u0103 <strong>mic\u0219ora\u021bi \u0219i al\u021bi muschi.<\/strong> Antrena\u021bi picioarele din greu, cel pu\u021bin o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n<p style=\"text-align: center;\"> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"nu omite\u021bi leg day pentru cre\u0219terea mu\u0219chilor\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-508312760.jpg\" alt=\"nu omite\u021bi leg day pentru cre\u0219terea mu\u0219chilor\" width=\"700\" height=\"457\" \/><\/p>\n<p>Cercet\u0103rile au ar\u0103tat c\u0103 punerea \u00een aplicare a exerci\u021biilor, sus\u021binute de scheletul sistemului muscular (ne g\u00e2ndim la genuflexiuni \u0219i flot\u0103ri), <strong>provoac\u0103 un r\u0103spuns hormonal<\/strong> care \u00eencepe circula\u021bia nivelului f\u0103r\u0103 testosteron <strong>\u0219i ridic\u0103 nivelul de hormoni de cre\u0219tere.<\/strong> Acest lucru poate fi ajutat la construirea corpului visat \u0219i a masei musculare. Cu alte cuvinte, cre\u0219te\u021bi \u00een greutate \u0219i apoi arde\u021bi gr\u0103simile.<\/p>\n<p>Mul\u021bi antrenori sus\u021bin c\u0103, dac\u0103 nu fac genuflexiuni sau trac\u021biuni, <strong>nu simt o astfel de for\u021b\u0103 nici de la alte ridic\u0103ri<\/strong> \u0219i nici un progres la fel de rapid, ca \u0219i \u00een cazul acestora.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Gasiti_un_partener_de_antrenament_care_sa_va_motiveze\"><\/span><span style=\"color: #993366;\">8. G\u0103si\u021bi un partener de antrenament care s\u0103 v\u0103 motiveze<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Acest punct este foarte important<\/strong>. \u00cen principiu, pentru c\u0103 partenerul de antrenament v\u0103 motiveaz\u0103 la responsabilitate \u0219i respectarea planului de antrenament. Mult mai bine o s\u0103 merge\u021bi s\u0103 v\u0103 antrena\u021bi atunci c\u00e2nd o s\u0103 ave\u021bi pe cineva <strong>al\u0103turi de care, reciproc, o s\u0103 v\u0103 ajuta\u021bi <\/strong>\u0219i motiva\u021bi. C\u00e2nd s\u0103ri\u021bi peste antrenamentul cu un partener, care se bazeaz\u0103 pe voi, este la fel ca \u0219i <strong>cum a\u021bi dezam\u0103gi un prieten bun<\/strong>. Sunt zile \u00een care nu dori\u021bi s\u0103 merge\u021bi la antrenament, dar face\u021bi un efort pentru partenerul vostru.<\/p>\n<p style=\"text-align: center;\"> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"partener de antrenament pentru cre\u0219terea muscular\u0103\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-866599802.jpg\" alt=\"partener de antrenament pentru cre\u0219terea muscular\u0103\" width=\"700\" height=\"467\" \/><\/p>\n<p>Partenerul de antrenament v\u0103 va sprijini, de asemenea, pentru <strong>respectarea intensit\u0103\u021bii corecte pentru fiecare serie<\/strong>. Este \u00eentotdeauna primul care o s\u0103 v\u0103 spun\u0103 c\u0103 pute\u021bi face o repetare \u00een plus pentru ca s\u0103 ad\u0103uga\u021bi mai mult\u0103 for\u021b\u0103 \u0219i s\u0103 face\u021bi ceva mai bun. Cu partenerul de antrenament <strong>o s\u0103 p\u0103stra\u021bi intervalul corect de odihn\u0103<\/strong>. Ar trebui s\u0103 v\u0103 odihni\u021bi p\u00e2n\u0103 c\u00e2nd partenerul termin\u0103 seria, dup\u0103 care v\u0103 vine r\u00e2ndul. Astfel, o s\u0103 v\u0103 <strong>controla\u021bi de fiecare dat\u0103<\/strong>.<\/p>\n<p>Acest tempo pe care o s\u0103-l seta\u021bi o s\u0103 fie un ghid pentru voi. \u00cen plus, motiva\u021bia cuiva care <strong>v\u0103 ajut\u0103 \u00eentr-adev\u0103r s\u0103 v\u0103 dep\u0103\u0219i\u021bi limitele<\/strong> \u0219i se str\u0103duie\u0219te, poate \u00eensemna un mare progres \u00een atingerea rezultatelor.<\/p>\n<p>Cum s\u0103 \u00eeti alegi un partener potrivit: <span style=\"color: #ff6600;\"><a title=\"4 tipuri de parteneri de antrenament pe care trebuie s\u0103 \u00eei evita\u021bi\" href=\"https:\/\/gymbeam.ro\/blog\/4-tipuri-de-parteneri-de-antrenament-pe-care-trebuie-sa-ii-evitati\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">4 tipuri de parteneri de antrenament pe care trebuie s\u0103 \u00eei evita\u021bi<\/span><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"9_Luati_suplimente_nutritive_cu_intelepciune\"><\/span><span style=\"color: #993366;\">9. Lua\u021bi suplimente nutritive cu \u00een\u021belepciune<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Suplimentele nutritive cu siguran\u021b\u0103 nu servesc ca \u00eenlocuitori pentru alimente \u0219i chiar numele lor a fost creat dup\u0103 rolul lor, <strong>s\u0103 completeze lipsurile nutri\u021bionale<\/strong>. Suntem mari sus\u021bin\u0103tori ai meselor cu drepturi depline, dar credem c\u0103 atunci c\u00e2nd v\u0103 antrena\u021bi, <strong>sunt de multe ori \u00eentr-adev\u0103r necesare<\/strong>. Primul supliment pe care ar trebui s\u0103 vi-l asigura\u021bi sunt <a title=\"proteine din zer\" href=\"http:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>proteinele din zer de calitate<\/strong><\/a>. Acestea ajut\u0103 organismul s\u0103 digere rapid proteinele u\u0219or absorbabile &#8211; ideal \u00eenainte de antrenament \u0219i dup\u0103 antrenament, sau chiar ambele. Sunt bune \u00een orice moment. Cercet\u0103rile au ar\u0103tat c\u0103 <strong>masa muscular\u0103 cre\u0219te mai repede<\/strong> cu ajutorul proteinelor din zer, dec\u00e2t f\u0103r\u0103 ele.<\/p>\n<p style=\"text-align: center;\"> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"stimulent de pre-antrenament\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-919884212.jpg\" alt=\"stimulent de pre-antrenament\" width=\"700\" height=\"465\" \/><\/p>\n<p>Al doilea supliment, pe care \u00eel consider\u0103m obligatoriu sunt <a title=\"bcaa\" href=\"http:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>BCAA<\/strong><\/a>, \u0219i asta pentru motivele men\u021bionate mai sus. Un alt supliment pe care \u00eel consider\u0103m ca \u201emust have\u201c, cel pu\u021bin noi, sunt <a title=\"stimulente de pre-antrenament\" href=\"http:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>stimulentele de pre-antrenament<\/strong><\/a>. Ele nu v\u0103 ofer\u0103 pur \u0219i simplu doar o gramad\u0103 de energie pentru antrenament, dar dac\u0103 alege\u021bi forma corect\u0103 de \u00eenainte de antrenament, <strong>vor cre\u0219te chiar performan\u021ba \u0219i puterea<\/strong>. Acestea trebuie s\u0103 fie folosite \u00een doza corect\u0103.<\/p>\n<p>Aminti\u021bi-v\u0103 c\u0103 \u00eenc\u0103lzirile pe care le face\u021bi \u00eenainte de antrenament, <strong>trebuie f\u0103cute \u00een mod constant<\/strong>, astfel \u00eenc\u00e2t s\u0103 beneficia\u021bi corect de ele. <a title=\"creatina monohidrat\" href=\"http:\/\/gymbeam.ro\/creatina-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\">Creatina monohidrat<\/a> \u0219i <a title=\"beta alanina\" href=\"http:\/\/gymbeam.ro\/beta-alanina\" target=\"_blank\" rel=\"noopener noreferrer\">beta-alanina<\/a> au un impact pozitiv asupra performan\u021bei. Pe de alt\u0103 parte, dac\u0103 v\u0103 dori\u021bi <strong>o energie imediat\u0103<\/strong>, c\u0103uta\u021bi suplimente <strong>cu con\u021binut de <a title=\"cofeina\" href=\"http:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" rel=\"noopener noreferrer\">cofein\u0103<\/a><\/strong> <strong>sau cu citrulin\u0103 malat.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p>Vede\u021bi \u0219i: <a title=\"5 suplimente nutri\u021bionale eficiente, care nu trebuie s\u0103 v\u0103 lipseasc\u0103\" href=\"https:\/\/gymbeam.ro\/blog\/suplimente-nutritionale-eficiente-i\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 suplimente nutri\u021bionale eficiente, care nu trebuie s\u0103 v\u0103 lipseasc\u0103<\/a><\/p>\n<div class=\"page messages\">\n<div data-bind=\"scope: 'messages'\"><\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"10_Cel_putin_o_data_pe_saptamana_o_zi_pentru_odihna_completa\"><\/span><span style=\"color: #993366;\">10. <strong>Cel pu\u021bin o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 o zi pentru odihn\u0103 complet\u0103<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Despre acest lucru sigur a\u021bi auzit, probabil de un milion de ori. Dar dac\u0103 nu, v\u0103 reamintim: <strong>nu avansa\u021bi \u00een sala de sport!<\/strong> De fapt realiza\u021bi contrariul. \u00cen timpul exerci\u021biului, <strong>\u021besutul muscular se distruge<\/strong> \u0219i numai atunci c\u00e2nd nu v\u0103 antrena\u021bi, <strong>mu\u0219chii se regenereaz\u0103<\/strong>, \u0219i promoveaz\u0103 cre\u0219terea \u00een dimensiuni \u0219i putere. De aceea, v\u0103 recomand\u0103m s\u0103 lua\u021bi <strong>o pauz\u0103 de o zi.<\/strong> Sper c\u0103 a\u021bi observat c\u0103 nu vorbim de pauz\u0103. Vorbim despre <strong>odihna activ\u0103.<\/strong><\/p>\n<p style=\"text-align: center;\"><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"pauza activ\u0103 pentru cresterea musculara\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/_SUN5097.JPG\" alt=\"pauza activ\u0103 pentru cresterea musculara\" width=\"700\" height=\"497\" \/><\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p>Scopul acestei zile este de a oferi <strong>mu\u0219chilor \u0219i sistemului nervos o pauz\u0103<\/strong> de la efortul fizic intens \u0219i de a sus\u021bine, \u00een mod activ, regenerarea. Timpul liber activ poate fi diferit, de la un cardio u\u0219or, la \u00eenv\u00e2rtirea rolei de spum\u0103, p\u00e2n\u0103 la \u00eentinderea static\u0103. Masajele sunt, de asemenea, utile, dar nu obligatorii. Cheia acestei zile este de a <strong>pune \u00een mi\u0219care circula\u021bia s\u00e2ngelui<\/strong> \u0219i de a sc\u0103pa de durerile musculare sau de a v\u0103 \u00eembun\u0103t\u0103\u021bi \u00een alte domenii de activitate, cum ar fi <strong>s\u0103 v\u0103 preg\u0103ti\u021bi m\u00e2ncarea.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p>Ce <strong>alte sugestii <\/strong>a\u021bi ad\u0103uga la aceast\u0103 list\u0103? \u00cemp\u0103rt\u0103\u0219i\u021bi-le cu noi \u00een comentarii. \u00cen cazul \u00een care v-a pl\u0103cut articolul, <strong>sprijini\u021bi-l prin distribuire.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A se vedea 10 porunci de fitness, ce v\u0103 asigur\u0103 un progres mai rapid \u00een cre\u0219terea mu\u0219chilor, \u00eembun\u0103t\u0103\u021birii formei. Acum este momentul pentru o schimbare!<\/p>\n","protected":false},"author":25,"featured_media":107270,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168272","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>10 porunci pentru fitness pentru cre\u0219terea masei musculare - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A se vedea 10 porunci de fitness, ce v\u0103 asigur\u0103 un progres mai rapid \u00een cre\u0219terea mu\u0219chilor, \u00eembun\u0103t\u0103\u021birii formei. 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