{"id":168283,"date":"2017-05-22T00:00:00","date_gmt":"2017-05-21T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/biblia-antrenamentelor-pentru-femei-fitness\/"},"modified":"2024-05-28T08:31:49","modified_gmt":"2024-05-28T06:31:49","slug":"biblia-antrenamentelor-pentru-femei-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/biblia-antrenamentelor-pentru-femei-fitness\/","title":{"rendered":"Biblia antrenamentelor pentru femei: Tot ce trebuie s\u0103 \u0219ti\u021bi despre fitness"},"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\/biblia-antrenamentelor-pentru-femei-fitness\/#Antrenament_cu_greutati_pentru_un_corp_armonios\" title=\"Antrenament cu greut\u0103\u021bi pentru un corp armonios\">Antrenament cu greut\u0103\u021bi pentru un corp armonios<\/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\/biblia-antrenamentelor-pentru-femei-fitness\/#Atingeti-va_obiectivul_de_fitness_in_mod_eficient\" title=\"Atinge\u021bi-v\u0103 obiectivul de fitness \u00een mod eficient\">Atinge\u021bi-v\u0103 obiectivul de fitness \u00een mod eficient<\/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\/biblia-antrenamentelor-pentru-femei-fitness\/#Program_de_antrenament_cu_greutati_pentru_12_saptamani\" title=\"Program de antrenament cu greut\u0103\u021bi pentru 12 s\u0103pt\u0103m\u00e2ni\">Program de antrenament cu greut\u0103\u021bi pentru 12 s\u0103pt\u0103m\u00e2ni<\/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\/biblia-antrenamentelor-pentru-femei-fitness\/#Creati-va_propriul_program_de_antrenament\" title=\"Crea\u021bi-v\u0103 propriul program de antrenament\">Crea\u021bi-v\u0103 propriul program de antrenament<\/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\/biblia-antrenamentelor-pentru-femei-fitness\/#Cum_sa_mananci_pentru_un_corp_mai_frumos\" title=\"Cum s\u0103 m\u00e2n\u00e2nci pentru un corp mai frumos?\">Cum s\u0103 m\u00e2n\u00e2nci pentru un corp mai frumos?<\/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\/biblia-antrenamentelor-pentru-femei-fitness\/#Suplimente_nutritive_pentru_femei\" title=\"Suplimente nutritive pentru femei\">Suplimente nutritive pentru femei<\/a><\/li><\/ul><\/nav><\/div>\n<p style=\"text-align: left;\" align=\"center\"><span style=\"color: #666666;\">Fitness-ul poate fi descurajant pentru unele femei. Chiar \u0219i \u00een s\u0103lile de sport mici, v\u0103d <strong>aparate de fitness \u0219i<\/strong> <strong>unelte cu aspect ciudat, <\/strong>pe care nu \u0219tiu cum s\u0103 le foloseasc\u0103 \u015fi oameni greu de abordat cu lichid de culoare roz \u00een shakere, care \u00eencontinu se uit\u0103 la al\u021bii. Majoritatea \u00eencep\u0103torilor care ajung pentru prima dat\u0103 \u00een sal\u0103 r\u0103m\u00e2n \u015foca\u0163i. Se \u00eent\u00e2mpl\u0103 at\u00e2t de multe lucruri aici \u0219i <strong>voi nu \u0219ti\u021bi de unde s\u0103 \u00eencepe\u021bi.<\/strong><\/span><\/p>\n<p style=\"text-align: left;\" align=\"center\"><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Aici vine momentul c\u00e2nd <strong>bicicleta eliptic\u0103<\/strong> v\u0103 ademene\u015fte c\u0103tre ea. Aparatul vostru prietenos de cardio niciodat\u0103 nu v-a dezam\u0103git, a\u0219a c\u0103 s\u0103ri\u021bi pe el \u0219i \u00eencepe\u021bi s\u0103 exersa\u021bi. Acesta este locul \u00een care r\u0103m\u00e2ne\u021bi \u00een lini\u0219te \u0219i v\u0103 uita\u021bi la al\u021bi oameni cum efectueaz\u0103 <strong>antrenamentele cu &#8220;fiare&#8221;. <\/strong>\u00cen cele din urm\u0103, dup\u0103 ce rec\u00e2\u0219tiga\u021bi <strong>curajul de a \u00eencerca antrenamentul de for\u021b\u0103,<\/strong> atunci o s\u0103 v\u0103 \u00eendrepta\u021bi direct c\u0103tre zona de aparate. V\u0103 alege\u021bi un aparat liber, citi\u021bi instruc\u021biunile \u0219i apoi \u00eencerca\u021bi s\u0103 imita\u021bi orice model, care este desenat \u00een pozele de pe aparat. \u201cWTF? Ce fac?\u201d, poate v\u0103 \u00eentreba\u021bi&#8230; \u201cEste corect? Jur c\u0103 aceste instruc\u021biuni nu au sens. Dumnezeule, sper c\u0103 nimeni nu se uit\u0103 la mine!\u201d<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"Aici vine momentul c\u00e2nd ma\u0219ina eliptic\u0103 cheam\u0103 numele vostru. Aparatul vostru prietenos de cartio, de al\u0103turi, niciodat\u0103 nu va dezam\u0103git, a\u0219a c\u0103 s\u0103ri\u021bi pe el \u0219i \u00eencepe\u021bi s\u0103 exersa\u021bi. Acesta este locul \u00een care r\u0103m\u00e2ne\u021bi s\u0103 sta\u021bi \u00een lini\u0219te \u0219i v\u0103 uita\u021bi la al\u021bi oameni cum efectueaz\u0103 antrenamentele cu aspect uimitor. \u00cen cele din urm\u0103 dup\u0103 ce rec\u00e2\u0219tiga\u021bi curajul, de a \u00eencerca antrenamentul de for\u021b\u0103, atunci o s\u0103 v\u0103 \u00eendrepta\u021bi direct c\u0103tre acest aparat. V\u0103 alege\u021bi un aparat liber, citi\u021bi instruc\u021biunile \u0219i apoi \u00eencerca\u021bi s\u0103 imita\u021bi orice model, care este desenat \u00een pozele de pe aparat. \u201cWTF? Ce fac?\u201d, poate v\u0103 \u00eentreba\u021bi singuri. \u201cEste chiar corect?Jur, c\u0103 aceste instruc\u021biuni nu au sens. Dumnezeule, sper c\u0103 nimeni nu se uit\u0103 la mine!\u201d\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/janni-deler-supplements-femimalDSC_0301-980x673_1.jpg\" alt=\"biblia antrenamentelor pentru femei, cum s\u0103 \u00eencepe\u021bi\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">Dup\u0103 activitatea voastr\u0103 la aparate, v\u0103 g\u00e2ndi\u021bi s\u0103 trece\u021bi la banca cu gantere, dar este ocupat\u0103 de b\u0103rba\u021bi imen\u0219i, musculo\u0219i, care se \u00eentrec \u00een greut\u0103\u0163i. \u00cen plus, <strong>ce ai face de fapt cu ganterele <\/strong>\u00een m\u00e2ini? Dup\u0103 ce p\u0103r\u0103si\u021bi sala de sport, merge\u021bi acas\u0103 \u0219i \u00eencepe\u021bi s\u0103 v\u0103 contrazice\u021bi cu voi \u00een\u0219inedespre masa urm\u0103toare: <em>\u201dTocmai m-am antrenat, de ce a\u0219 distruge totul m\u00e2nc\u00e2nd? Poate ar trebui s\u0103 m\u00e2n\u00e2nc ceva paste&#8230;\u201d<\/em><\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">\u0218i astfel o s\u0103 lupta\u021bi cu rutina voastr\u0103 de fitness, <strong>nu face\u021bi progrese cum a\u021bi sperat<\/strong> \u0219i \u00eentotdeauna v\u0103 g\u00e2ndi\u021bi cum a\u021bi putea rezolva acest <strong>\u201cmister\u201d.<\/strong> <\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Dac\u0103 <strong>oricare din cele men\u021bionate mai sus <\/strong>v\u0103 sun\u0103 familiar, ave\u021bi nevoie urgent de reactualizarea conceptului de fitness! <strong>Biblia femeilor pentru antrenament <\/strong>ofer\u0103 tot ceea ce ave\u021bi nevoie pentru a p\u0103\u015fi cu \u00eencredere \u00eentr-o sal\u0103 de sport, astfel \u00eenc\u00e2t s\u0103 pute\u021bi \u00eencepe s\u0103 lucra\u021bi la <strong>cel mai fericit, cel mai puternic \u0219i cel mai bun \u2019\u2019eu\u201d.<\/strong><\/span><\/p>\n<p><strong> <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Antrenament_cu_greutati_pentru_un_corp_armonios\"><\/span><span style=\"color: #339966;\">Antrenament cu greut\u0103\u021bi pentru un corp armonios<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Multe femei \u00ee\u0219i fac griji c\u0103 antrenamentele cu greut\u0103\u021bi, <strong>\u00eentr-un mod misterios,<\/strong> le va transforma corpul precum &#8220;Hulk&#8221;. De aceea, femeile petrec ore \u00eentregi f\u0103c\u00e2nd antrenamente cardio, pentru a men\u021bine caracterul lor \u201cfeminin\u201d. Adev\u0103rul este c\u0103 femeile pur \u0219i simplu nu au astfel de &#8220;<strong>sprijin&#8221; hormonal <\/strong>pentru cre\u0219terea masei musculare precum au b\u0103rba\u021bii. Hormonul <strong>testosteron<\/strong> este responsabil pentru cre\u0219terea masei musculare. Nivelul de testosteron al femeilor este mult mai mic dec\u00e2t al b\u0103rba\u021bilor. Acest lucru \u00eenseamn\u0103 c\u0103 pute\u021bi face bench press f\u0103r\u0103 s\u0103 v\u0103 g\u00e2ndi\u021bi la <strong>c\u00e2t de mult p\u0103r v\u0103 poate cre\u0219te pe piept.<\/strong><\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"biblia antrenamentelor pentru femei, \u00eent\u0103rirea cu greut\u0103\u021bi\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Olga-Helena-Fitness_3.jpg\" alt=\"biblia antrenamentelor pentru femei, \u00eent\u0103rirea cu greut\u0103\u021bi\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">Exist\u0103 femei, de obicei culturiste de profesie, care <strong>arat\u0103 foarte masculin. <\/strong>Acest lucru are nevoie de mul\u021bi, mul\u021bi ani de dedicare, suplimente de testosteron \u0219i de alte lucruri, \u0219i desigur, de un anumit stil de via\u021b\u0103 pentru a realiza o astfel de musculatur\u0103. Dac\u0103 visul vostru nu este de a ajunge urm\u0103torul <strong>star feminin \u00een culturism,  <\/strong>atunci s\u0103 nu v\u0103 face\u021bi griji c\u0103 o s\u0103 ave\u021bi un aspect prea masculin. <strong>Ave\u021bi dreptate dintr-un punct de vedere: <\/strong>antrenamentele cu greut\u0103\u021bi o s\u0103 v\u0103 creasc\u0103 masa muscular\u0103. Acesta este un lucru bun!<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<hr \/>\n<p><span style=\"color: #800080;\"><em>Cu c\u00e2t ave\u021bi <em>mai mul\u021bi mu\u0219chi<\/em>, cu at\u00e2t corpul vostru arde mai multe clorii. Cu c\u00e2t mai multe calorii v\u0103 arde corpul, cu at\u00e2t mai supl\u0103 o s\u0103 fi\u021bi.<\/em><\/span><\/p>\n<hr \/>\n<p><span style=\"color: #666666;\">Cre\u0219terea masei musculare, de asemenea, <strong>adaug\u0103 suple\u021be <\/strong>m\u00e2inilor voastre, sc\u0103pa\u021bi de c\u00e2\u021biva centimetri din abdomen \u0219i chiar <strong>v\u0103 rotunje\u0219te<\/strong> posteriorul! C\u00e2nd revistele pentru femei scriu despre ,,<em>tonifiere<\/em>\u201d, atunci vorbesc despre mu\u0219chi puternici \u0219i defini\u021bi!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Atingeti-va_obiectivul_de_fitness_in_mod_eficient\"><\/span><span style=\"color: #339966;\">Atinge\u021bi-v\u0103 obiectivul de fitness \u00een mod eficient<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">O alt\u0103 problem\u0103 cu care se confrunt\u0103 femeile este c\u0103 nu \u0219tiu <strong>ce ar trebui s\u0103 ridice \u0219i de ce. <\/strong>Auzim \u0219i citim lucruri de genul <em>\u201csplit\u201d, \u201cleg day\u201d \u0219i \u201cplanificare\u201d<\/em>, dar nu avem nici un context pentru aceste idei, sau nu avem idee cum se raporteaz\u0103 la noi.  <\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" title=\"planul de antrenament pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1_1.jpg\" alt=\"planul de antrenament pentru femei\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">Toate aceste cuvinte \u201cla mod\u0103\u201c se refer\u0103 la un singur lucru: <strong>rutina, <\/strong>pe care o s\u0103 o utiliza\u021bi pentru atingerea obiectivelor voastre de fitness. Pentru a ob\u021bine cele mai bune rezultate cu ridicarea greut\u0103\u021bilor, este important <strong>s\u0103 ridica\u021bi greut\u0103\u021bi cu \u00eendrumare \u0219i inten\u021bie. <\/strong>Nu v\u0103 pute\u021bi plimba de la un aparat la altul, \u00eentreb\u00e2ndu-v\u0103 <strong>ce exerci\u021biu cu c\u00e2te serii \u0219i repet\u0103ri, <\/strong>v\u0103 poate ajuta cel mai bine pentru a atinge obiectivele de fitness.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Dac\u0103 nu sunte\u021bi sigure cum s\u0103 v\u0103 atinge\u021bi obiectivele \u00een cel mai eficient mod, <strong>\u00eencerca\u021bi unul dintre antrenamentele noastre. <\/strong>Este aproape la fel ca \u0219i cum a\u021bi avea un antrenor personal, dar cu diferen\u021ba c\u0103 <strong>nu trebuie s\u0103 pl\u0103ti\u021bi pentru el. <\/strong>Am preg\u0103tit totul pentru voi, trebuie doar s\u0103 urma\u021bi aceast\u0103 rutin\u0103!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Program_de_antrenament_cu_greutati_pentru_12_saptamani\"><\/span><span style=\"color: #339966;\">Program de antrenament cu greut\u0103\u021bi pentru 12 s\u0103pt\u0103m\u00e2ni<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Acest program este conceput pentru <strong>a v\u0103 \u00eembun\u0103t\u0103\u021bi puterea, masa muscular\u0103 \u0219i \u00een acela\u0219i timp condi\u021bia fizic\u0103. <\/strong>Fiecare a 4-a s\u0103pt\u0103m\u00e2n\u0103 va consta \u00een puterea \u0219i abilitatea pe care le-a\u021bi ob\u021binut \u00een precedentele patru s\u0103pt\u0103m\u00e2ni.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Formatul de baz\u0103 pentru fiecare antrenament este urm\u0103torul<\/strong>:<\/strong><\/span><\/p>\n<h4><span style=\"color: #008000;\">1. \u00cenc\u0103lzirea<\/span><\/h4>\n<p><span style=\"color: #666666;\">Fiecare dintre antrenamentele voastre ar trebui s\u0103 includ\u0103 \u00eenc\u0103lzirea, care <strong>activeaz\u0103 mu\u0219chii vo\u0219trii <\/strong>\u0219i preg\u0103te\u0219te <strong>sistemul nervos central<\/strong> pentru antrenament \u0219i <strong>cre\u0219te fluxul sanguin la nivelul mu\u0219chilor.<\/strong> O idee bun\u0103 este, de asemenea, \u00eenc\u0103lzirea cu rol\u0103 de spum\u0103 \u00eenainte de fiecare antrenament. La antrenamentul picioarelor s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi cvadricepsul \u0219i bicepsul femural, banda ilio-tibial\u0103, piriformis \u0219i gambele. Pentru antrenamentul p\u0103r\u021bii superioare v\u0103 \u00eenc\u0103lzi\u021bi umerii, spatele, pieptul, bicep\u015fii \u0219i tricep\u0219ii.<\/span><\/p>\n<h4><span style=\"color: #008000;\">2. Activarea mi\u0219c\u0103rii pentru vitez\u0103 \u0219i mobilitate<\/span><\/h4>\n<p><span style=\"color: #666666;\">Aceast\u0103 mi\u0219care se efectueaz\u0103 <strong>\u00een 20 de repet\u0103ri. <\/strong>Nu trebuie s\u0103 face\u021bi 20 de repet\u0103ri \u00eentr-o serie. V\u0103 alege\u021bi seria \u0219i num\u0103rul de repet\u0103ri, care <strong>v\u0103 permit s\u0103 face\u021bi 20 de repet\u0103ri<\/strong> f\u0103r\u0103 s\u0103 resim\u021bi\u021bi oboseala.<\/span><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" title=\"biblia antrenamentelor exerci\u021bii pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/230879918366817283_kruoa0cl_f.jpg\" alt=\"biblia antrenamentelor exerci\u021bii pentru femei\" width=\"600\" \/><\/p>\n<h4><span style=\"color: #008000;\">3. Mi\u0219carea principal\u0103 pentru puterea muscular\u0103<\/span><\/h4>\n<p><span style=\"color: #666666;\">Fiecare exerci\u021biu va include <strong>mi\u0219carea principal\u0103 de baz\u0103. <\/strong>O s\u0103 efectu\u021bi aceste mi\u0219c\u0103ri compuse \u00een cinci serii a c\u00e2te 5 repet\u0103ri. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi o provocare \u00een ceea ce prive\u0219te greutatea. Mi\u0219carea de baz\u0103 ar trebui s\u0103 fie mai grea dec\u00e2t urm\u0103toarele mi\u0219c\u0103ri. <strong>Odihni\u021bi-v\u0103 1-2 minute \u00eentre serii.<\/strong><\/span><\/p>\n<h4><span style=\"color: #008000;\">4. Exerci\u021bii izolate pentru forma mu\u0219chilor<\/span><\/h4>\n<p><span style=\"color: #666666;\">Aceste exerci\u021bii vor ajuta la ad\u0103ugarea formei musculaturii voastre. Efectua\u021bi \u00eentre <strong>8-12 repet\u0103ri. <\/strong>Aici nu este nevoie de greut\u0103\u021bi foarte mari. Timpul de odihn\u0103 pe parcursul acestor exerci\u021bii trebuie s\u0103 fie <strong>c\u00e2t mai scurt <\/strong>posibil, dar nu at\u00e2t de scurt \u00eenc\u00e2t s\u0103 fi\u021bi nevoi\u021bi s\u0103 reduce\u021bi din greutate.<\/span><\/p>\n<h4><span style=\"color: #008000;\">5. Cardio pentru s\u0103n\u0103tatea cardiovascular\u0103 \u0219i pierderea de gr\u0103sime<\/span><\/h4>\n<p><span style=\"color: #666666;\">Cardio poate s\u0103 fie sub mai multe forme diferite. \u00cen fiecare zi, c\u00e2nd v\u0103 antrena\u021bi cu greut\u0103\u021bi, face\u021bi un interval de <strong>20 de minute de intensitate mare (HIIT).<\/strong> V\u0103 alege\u021bi o schem\u0103 de interval, care s\u0103 fie o provocare, dar <strong>s\u0103 nu fie imposibil<\/strong> de realizat. Treizici de secunde de exerci\u021biu urmate de <strong>un minut de recuperare<\/strong> este de obicei un bun \u00eenceput. O zi din s\u0103pt\u0103m\u00e2n\u0103 o s\u0103 face\u021bi <strong>30-45 de minute cardio cu intensitate sc\u0103zut\u0103<\/strong>.\u00cen aceste zile, pute\u021bi exersa pe aparatul vostru preferat de cardio pentru o ardere suplimentar\u0103 de gr\u0103sime. <\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" title=\"planul de antrenament pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/6-common-myths-and-misconceptions-a-bout-female-fitness-exposed-graphics-2.jpg\" alt=\"planul de antrenament pentru femei\" width=\"600\" \/><\/p>\n<h3><\/h3>\n<h3><span style=\"color: #800080;\">Planul de antrenament pentru 1-4 s\u0103pt\u0103m\u00e2ni<\/span><\/h3>\n<p><span style=\"color: #666666;\">Pe parcursul acestor prime s\u0103pt\u0103m\u00e2ni, o s\u0103 folosim <strong>greut\u0103\u021bi relativ u\u0219oare. <\/strong>Greutatea o vom ad\u0103uga treptat, dar pentru acest moment nu for\u021ba\u021bi acest lucru, dincolo de punctul \u00een care v\u0103 sim\u021bi\u021bi \u00een siguran\u021b\u0103. C\u00e2nd sunte\u021bi deja confortabile cu aceste exerci\u021bii \u0219i le \u00een\u021belege\u021bi cum ar trebui s\u0103 le sim\u021bi\u021bi, atunci <strong>pute\u021bi \u00eencepe s\u0103 ad\u0103uga\u021bi greut\u0103\u021bi.<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Ziua <\/strong>1<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. rol\u0103 de spum\u0103<\/span><br \/>\n<span style=\"color: #666666;\">2. s\u0103ri\u021bi pe stepper \u00een fa\u021b\u0103 \u2013 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. genuflexiuni bulg\u0103re\u0219ti cu bar\u0103 mare \u2013 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. ridicarea bazinului(hip-thrust) cu bar\u0103 mare \u2013 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. \u00eempingere a greut\u0103\u021bilor \u00een pozi\u021bia culcat pe aparat \u2013 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. calf press (gambe) \u2013 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">7. HIIT cardio &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Ziua <\/strong>2<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. medicine ball chest pass (aruncarea mingii medicinale de la piept) \u2013 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. flot\u0103ri &#8211; 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. flutur\u0103ri la aparat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. flot\u0103ri paralele cu priz\u0103 larg\u0103 (dips chest version) &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. flot\u0103ri paralele cu priz\u0103 ingust\u0103 (dips triceps version) &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. HIIT cardio &#8211; 20 minute <\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" title=\"planul de antrenament pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/6.jpg\" alt=\"planul de antrenament pentru femei\" width=\"600\" \/><\/p>\n<p><strong> <\/strong><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Ziua <\/strong>3<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. HIT cardio \u2013 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Ziua <\/strong>4<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. <span lang=\"RO\">kettlebell swing cu o m\u00e2n\u0103 &#8211; 20 de repet\u0103ri<\/span><\/span><br \/>\n<span style=\"color: #666666;\">2. ramat cu bara &#8211; 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. trac\u021biuni cu priz\u0103 larg\u0103 &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. ramat cu bara, \u00een pozi\u021bie aplecat \u00een fa\u021b\u0103 &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. flexii alternative cu gantere pentru biceps &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. HIIT cardio &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong><strong>Ziua<\/strong><\/strong> 5<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. aruncarea mingii medicinale pe dup\u0103 cap, din picioare &#8211; 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. \u00eempins de la umeri cu ganterele &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. face pulls(read-delt) &#8211;3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. plank &#8211; 3 serii, 20 de secunde<\/span><br \/>\n<span style=\"color: #666666;\">5. HIIT cardio \u2013 20 de minute<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"planul de antrenament pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prisoner-jump_1.jpg\" alt=\"planul de antrenament pentru femei\" width=\"600\" \/><\/p>\n<h3><span style=\"color: #800080;\">Planul de antrenament pentru 5-8 s\u0103pt\u0103m\u00e2ni<\/span><\/h3>\n<p><span style=\"color: #666666;\">\u00cen urm\u0103toarele patru s\u0103pt\u0103m\u00e2ni o s\u0103 schimb\u0103m exerci\u021biul primar <strong>pentru o versiune mai avansat\u0103. <\/strong>De asemenea ad\u0103ug\u0103m unele echipamente noi de fitness \u0219i \u00eenlocuim altele. Scopul vostru ar trebui s\u0103 fie <strong>s\u0103 crea\u0219te\u021bi greut\u0103\u021bile <\/strong>la exerci\u021biile de baz\u0103 \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103, chiar d\u0103c\u0103 numai un pic. Dac\u0103 ave\u021bi nevoie <strong>de o persoan\u0103 s\u0103 v\u0103 ajute la finalizarea repet\u0103rii, <\/strong>cere\u0163i ajutorul cuiva apropiat. Este esen\u021bial pentru progresul vostru.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong><strong><strong>Ziua<\/strong><\/strong> <\/strong>1<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. s\u0103rituri pe stepper &#8211; 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. genuflexiuni cu bara mare &#8211; 5serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. ridicarea bazinului pe un picior &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. extensii la aparat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. flexii la aparat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. ridic\u0103ri de gambe \u00een pozi\u021bia a\u0219ezat pe aparat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">7. HIT cardio &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Ziua <\/strong>2<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. medicine ball chest pass (aruncarea mingii medicinale de la piept) \u2013 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. bench press cu gantere &#8211; 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. flutur\u0103ri cu gantere pe banc\u0103 \u00eenclinat\u0103, culcat cu capul sus &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. flot\u0103ri paralele cu priz\u0103 larg\u0103 (dips chest version) &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. kickback cu gantere &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. HIT cardio &#8211; 20 de minute<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"planul de antrenament pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/3_1.jpg\" alt=\"planul de antrenament pentru femei\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Ziua <\/strong>3<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. cardio de intensitate sc\u0103zut\u0103 &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Ziua <\/strong>4<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. kettlebell swing cu o m\u00e2n\u0103 &#8211; 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. \u00eendrept\u0103ri cu haltera &#8211; 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. trac\u021biuni cu bara &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. ramat la piept pe banc\u0103 \u00eenclinat\u0103 &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. preacher curl &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. HIT cardio &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Ziua <\/strong>5<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. aruncarea mingii medicinale de dup\u0103 cap din picioare &#8211; 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. military press \u00een picioare &#8211; 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. flutur\u0103ri cu gantere aplecat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. flutur\u0103ri cu gantere a\u0219ezat \u0219i aplecat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. barbell ab rollout &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. dead bug &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">7. HIT cardio &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>Ziua 6 \u0219i 7<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">Odihn\u0103<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"planul de antrenament pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shutterstock_285596513_1.jpg\" alt=\"planul de antrenament pentru femei\" width=\"600\" \/><\/p>\n<h3><span style=\"color: #800080;\">Planul de antrenamentpentru s\u0103pt\u0103m\u00e2nile <\/span><span style=\"color: #800080;\">9.-12. <\/span><\/h3>\n<h3><\/h3>\n<p><span style=\"color: #666666;\">Din nou schimb\u0103m exerci\u021biile de baz\u0103 \u0219i cele suplimentare \u0219i \u00eenc\u0103 odat\u0103 scopul vostru ar trebui s\u0103 fie <strong>cre\u0219terea greut\u0103\u021bilor<\/strong> pe baza exerci\u021biilor \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103. Dac\u0103 v\u0103 sim\u021bi\u021bi puternic\u0103, <strong>pute\u021bi ad\u0103uga o greutate mai mare <\/strong>la exerci\u021biile suplimentare. Pe parcursul acestor ultime patru s\u0103pt\u0103m\u00e2ni, <strong>cel mai mult depinde de intensitatea voastr\u0103,<\/strong> antrena\u021bi-v\u0103 din greu!<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>Ziua 1<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. s\u0103ri\u021bi pe stepper \u00een fa\u021b\u0103 \u2013 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. genuflexiuni cu bar\u0103 mare \u2013 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. dep\u0103rtarea picioarelor la aparat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. flutur\u0103ri cu gantere aplecat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. flutur\u0103ri cu gantere a\u0219ezat \u0219i aplecat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. ridic\u0103ri de gambe \u00een pozi\u021bia a\u0219ezat pe aparat 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">7. HIIT cardio &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>Ziua 2<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. medicine ball chest pass (aruncarea mingii medicinale de la piept) \u2013 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. bench press cu bar\u0103 mare (priz\u0103 mediu larg\u0103) &#8211; 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. flutur\u0103ri la scripete &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. flot\u0103ri la banc\u0103 pentru triceps (bench dip) &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. extensii pentru triceps cu gantera din picioare &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. HIIT cardio &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"planul de antrenament pentru femei pentru sl\u0103bit \u0219i cre\u0219tere muscular\u0103\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/5_1.jpg\" alt=\"planul de antrenament pentru femei pentru sl\u0103bit \u0219i cre\u0219tere muscular\u0103\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\"><strong>Ziua 3<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. cardio de intensitate sc\u0103zut\u0103 &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>Ziua 4<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. kettlebell swing cu o m\u00e2n\u0103 &#8211; 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. genuflexiuni cu bara mare &#8211; 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. trac\u021biuni la bar\u0103 &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. ramat la scripete a\u0219ezat &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. flexii Hammer cu gantere alternativ &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. HIIT cardio &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>Ziua 5<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">1. aruncarea mingii medicinale de dup\u0103 cap din picioare &#8211; 20 de repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">2. push press &#8211; 5 serii, 5 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">3. ramat la cabluri din sez\u00e2nd &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">4. barbell ab rollout &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">5. bottom up &#8211; 3 serii, 8-12 repet\u0103ri<\/span><br \/>\n<span style=\"color: #666666;\">6. HIIT cardio &#8211; 20 de minute<\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>Ziua 6 \u0219i 7<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">Odihn\u0103<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"planul de antrenament pentru femei pentru sl\u0103bit \u0219i cre\u0219tere muscular\u0103\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4_1.jpg\" alt=\"planul de antrenament pentru femei pentru sl\u0103bit \u0219i cre\u0219tere muscular\u0103\" width=\"600\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Creati-va_propriul_program_de_antrenament\"><\/span><span style=\"color: #339966;\">Crea\u021bi-v\u0103 propriul program de antrenament<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Dac\u0103 sunte\u021bi tipul de femeie DIY, poate o s\u0103 dori\u021bi s\u0103 <strong>crea\u021bi<\/strong> <strong>propriul vostru program, <\/strong>\u00een acest fel am scris tot ce ave\u021bi nevoie.<\/span><\/p>\n<h3><span style=\"color: #800080;\">Exerci\u021bii compuse<\/span><\/h3>\n<p><span style=\"color: #666666;\">La exerci\u021biile compuse, \u00een executarea lor, <strong>lucreaz\u0103 mai mult dec\u00e2t o grup\u0103 muscular\u0103. <\/strong>Dac\u0103 dori\u021bi s\u0103 ad\u0103uga\u021bi unele aspecte \u00een programul vostru pentru a \u00eembun\u0103t\u0103\u021bi puterea, asigura\u021bi-v\u0103 c\u0103 include\u021bi <strong>unul sau dou\u0103 mi\u0219c\u0103ri compuse <\/strong>\u00een fiecare dintre antrenamente.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Odat\u0103 cu construirea masei musculare aceste exerci\u021bii sunt <strong>importante pentru cre\u0219terea nivelului vostru \u00een materie de fitness, pentru puterea, mobilitatea \u0219i s\u0103n\u0103tatea cardiovascular\u0103. <\/strong>Deoarece utiliza\u021bi mai mult de o grup\u0103 muscular\u0103, <strong>ave\u021bi nevoie de mai mult\u0103 energie <\/strong>(calorii) pentru a putea finaliza exerci\u021biile. De exemplu, genuflexiunile v\u0103 consum\u0103 mai mult\u0103 energie dec\u00e2t presa la picioare, deoarece trebuie s\u0103 utiliza\u021bi mai mult mu\u0219chii vo\u0219trii \u0219i astfel mai mult\u0103 energie pentru a le finaliza.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Exemple de mi\u0219c\u0103ri compuse<\/strong>:<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"color: #666666;\">Genuflexiuni<\/span><\/li>\n<li><span style=\"color: #666666;\">\u00cendrept\u0103ri cu bara<\/span><\/li>\n<li><span style=\"color: #666666;\">Fand\u0103ri<\/span><\/li>\n<li><span style=\"color: #666666;\">Flot\u0103ri<\/span><\/li>\n<li><span style=\"color: #666666;\">Trac\u021biuni<\/span><\/li>\n<li><span style=\"color: #666666;\">Dips<\/span><\/li>\n<li><span style=\"color: #666666;\">Bench press<\/span><\/li>\n<li><span style=\"color: #666666;\">Push press<\/span><\/li>\n<\/ul>\n<div><\/div>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"program de antrenament compus pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/woman-squats_2.jpg\" alt=\"program de antrenament compus pentru femei\" width=\"600\" \/><\/p>\n<h3><span style=\"color: #800080;\">Mi\u0219c\u0103ri izolate<\/span><\/h3>\n<p><span style=\"color: #666666;\">Repet\u0103rile simple sau izolate sunt folosite ca parteneri ai mi\u0219c\u0103rilor compuse. \u00cen func\u021bie de marimea intensit\u0103\u0163ii mi\u015fc\u0103rii compuse pe care o efectua\u0163i, <strong>zilnic pute\u021bi ad\u0103uga 2-4 extra repet\u0103ri simple.<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Programele pentru culturi\u0219ti sunt adesea bazate pe mi\u0219c\u0103rile izolate, care sunt <strong>exerci\u021bii unice articulare. <\/strong>Acestea sunt utilizate pentru <strong>a \u00eembun\u0103t\u0103\u021bi forma \u0219i dimensiunea<\/strong> unei p\u0103r\u021bi a corpului (de obicei \u00eenainte de concurs). De exemplu <strong>dac\u0103 a\u021bi dori s\u0103 izola\u021bi<\/strong> bicepsul, atunci a\u021bi antrena cre\u0219terea bicepsului. Pentru a izola gambele, a\u021bi efectua exerci\u0163iile de ridic\u0103ri pe v\u00e2rfuri a picioarelor, care sunt exclusiv concentrate pe mu\u0219chii gambelor.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Exemple de mi\u0219c\u0103ri izolate<\/strong>:<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"color: #666666;\">Flexii pentru bicep\u0219i<\/span><\/li>\n<li><span style=\"color: #666666;\">Extensii pentru tricep\u0219i<\/span><\/li>\n<li><span style=\"color: #666666;\">Extensii la scripete<\/span><\/li>\n<li><span style=\"color: #666666;\">Ridic\u0103ri pe v\u00e2rfuri<\/span><\/li>\n<li><span style=\"color: #666666;\">Flexia picioarelor<\/span><\/li>\n<li><span style=\"color: #666666;\">Extensia picioarelor la aparat<\/span><\/li>\n<li><span style=\"color: #666666;\">Ridic\u0103ri frontale cu gantere<\/span><\/li>\n<\/ul>\n<h3><span style=\"color: #800080;\">Alegerea seriilor \u0219i a repet\u0103rilor<\/span><\/h3>\n<p><span style=\"color: #666666;\">Fiecare culturist este un sus\u021bin\u0103tor al unor serii \u0219i repet\u0103ri, de obicei <strong>3-4 serii \u0219i 8-12 repet\u0103ri. <\/strong>Acesta este, de obicei <strong>intervalul corect de repet\u0103ri pentru cre\u0219terea masei musculare<\/strong> (hipertrofie). Dac\u0103 sunte\u021bi \u00eencep\u0103toare, asigura\u021bi-v\u0103 c\u0103 prima repetare a<strong> voastr\u0103 seam\u0103n\u0103 la fel <\/strong>cu ultima efectuat\u0103. Dac\u0103 e\u0219ua\u021bi la a opta repetare, atunci utiliza\u021bi o greutate mai mic\u0103. Dac\u0103 nu sunte\u021bi familiarizat\u0103 cu anumite exerci\u021bii, pute\u0163i <strong>\u00eencepe cu o greutate mai u\u0219oar\u0103, <\/strong>p\u00e2n\u0103 c\u00e2nd ve\u021bi ob\u021bine o baz\u0103 bun\u0103 ca mai apoi s\u0103 pute\u0163i trece la o nou\u0103 provocare. Acest lucru v\u0103 ajut\u0103 la prevenirea accident\u0103rilor.<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"program de antrenament compus pentru femei, num\u0103r de repeti\u021bii\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Mariza-Villarreal-Fitness-Model.jpg\" alt=\"program de antrenament compus pentru femei, num\u0103r de repeti\u021bii\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">Forma este minunat\u0103 pentru mu\u0219chii vo\u0219tri, dar <strong>puterea este, de asemenea important\u0103. <\/strong>Pentru a lucra pe puterea voastr\u0103, practica\u021bi <strong>exerci\u021bii compuse, mai dificile, \u00een interval de 4-5 repet\u0103ri. <\/strong>Tradi\u021bionalele exerci\u021bii compuse se practic\u0103 cu mai pu\u021bine repet\u0103ri, iar exerci\u021biile izolate sunt practicate cu greut\u0103\u021bi mai mici \u0219i mai multe repet\u0103ri.<\/span><\/p>\n<h3><span style=\"color: #800080;\">Odihn\u0103<\/span><\/h3>\n<p><span style=\"color: #666666;\">Cu c\u00e2t mai pu\u021bin v\u0103 odihni\u021bi \u00eentre serii, <strong>cu at\u00e2t mai dificil \u0219i mai intens o s\u0103 fie antrenamentul vostru. <\/strong>Odihna scurt\u0103 de timp (30-45 secunde) v\u0103 \u00eencarc\u0103 mu\u0219chii \u0219i sistemul cardiovascular. Timp mai mult de odihn\u0103 (1-2 minute) v\u0103 va da <strong>mai mult timp pentru recuperare, <\/strong>\u00eenainte de a \u00eencepe seria urm\u0103toare.<\/span><\/p>\n<h3><span style=\"color: #800080;\">Progres<\/span><\/h3>\n<p><span style=\"color: #666666;\">Progresul este ingredientul secret al <strong>oric\u0103rui program de formare de succes.<\/strong> Acesta este motivul pentru care corpul vostru se schimb\u0103 \u00een timp. Nu putem face acela\u0219i exerci\u021biu, folosind acelea\u0219i greut\u0103\u0219i timp de mai multe s\u0103pt\u0103m\u00e2ni cu <strong>a\u0219tept\u0103ri de rezultate noi. <\/strong>Trebuie constant s\u0103 v\u0103 motiva\u021bi. Dup\u0103 ce v\u0103 crea\u021bi o baz\u0103 solid\u0103, <strong>cre\u0219te\u021bi greutatea, cre\u0219te\u021bi num\u0103rul de repet\u0103ri sau scurta\u021bi timpul de odihn\u0103.<\/strong><\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"program de antrenament compus pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock_000043971934Large_2.jpg\" alt=\"program de antrenament compus pentru femei\" width=\"600\" \/><\/p>\n<h3><span style=\"color: #800080;\">Cardio<\/span><\/h3>\n<p><span style=\"color: #666666;\">Regimul vostru cardio ar trebui s\u0103 depind\u0103 doar de <strong>obiectivele voastre <\/strong>\u0219i de asemenea, ceea ce v\u0103 place \u0219i ce v\u0103 displace. Acestea sunt <strong>variantele.<\/strong><\/span><\/p>\n<h4><span style=\"color: #ff6600;\">ANTRENAMENT CU INTERVALE CU INTENSITATE MARE (HIIT)<\/span><\/h4>\n<p><span style=\"color: #666666;\">HIIT cardio este <strong>cel mai eficient pentru arderea gr\u0103similor <\/strong>\u0219i este \u00eentr-adev\u0103r un program de formare bun. Alege\u021bi-v\u0103 un aparat pentru cardio sau un instrument, cum ar fi kettlebell sau folosi\u021bi doar propria greutate a corpului. Principiul este <strong>de a face exerci\u021biile pe intervale de timp c\u00e2t de repede pute\u021bi. <\/strong>\u00cen primul r\u00e2nd \u00eencepe\u021bi, de exemplu <strong>cu 30 de secunde de exerci\u021bii <\/strong>\u0219i ulterior s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu un minut de odihn\u0103. Practica\u021bi aceste intervale <strong>timp de<\/strong> <strong>20 de minute. <\/strong>Cu trecerea timpului, pute\u021bi prelungi durata antrenamentului \u0219i scurta timpul de odihn\u0103.<\/span><\/p>\n<h4><span style=\"color: #ff6600;\">ANTRENAMENT CU GREUT\u0102\u021aI <\/span><\/h4>\n<p><span style=\"color: #666666;\">Dac\u0103 ave\u021bi rezisten\u021b\u0103 la cardio \u0219i nu dori\u021bi s\u0103 v\u0103 apropia\u021bi de banda de alergat, <strong>\u00een continuare pute\u0163i arde gr\u0103simile eficient. <\/strong>Scurta\u021bi timpul de odihn\u0103 \u00een timpul antrenamentului cu greut\u0103\u021bi. Dac\u0103 de obicei v\u0103 odihni\u021bi 90 de secunde \u00eentre serii, <strong>\u00eencepe\u021bi s\u0103 v\u0103 odihni\u021bi 60 de secunde. <\/strong>Odihna minim\u0103 men\u021bine ritmul cardiac \u0219i ajut\u0103 organismul s\u0103 utilizeze mai mult\u0103 energie.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"program de antrenament compus pentru femei, consolidare prin fitness\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8-laws-of-glute-training_02.jpg\" alt=\"program de antrenament compus pentru femei, consolidare prin fitness\" width=\"600\" \/><\/p>\n<h4><span style=\"color: #ff6600;\">STAREA DE ECHILIBRU CU INTENSITATE SC\u0102ZUT\u0102 (LISS)<\/span><\/h4>\n<p><span style=\"color: #666666;\">Aceasta este probabil, <strong>cea mai popular\u0103 form\u0103 de cardio <\/strong>pentru femei. Cine nu a petrecut 30 de minute pe aparatul eliptic? Cu toate acestea, LISS nu poate fi cel mai eficient mod de a arde gr\u0103simile. LISS este adesea folosit de culturi\u0219ti sau de al\u0163i concuren\u021bi <strong>la diete extreme, sc\u0103zute \u00een carbohidra\u021bi, <\/strong>care pur \u0219i simplu nu ofer\u0103 energia pentru 20 de minute de exerci\u021bii intense de cardio.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<h4><span style=\"color: #ff6600;\">ANTRENAMENT DE ANDURAN\u021a\u0102<\/span><\/h4>\n<p><span style=\"color: #666666;\">Dac\u0103 vre\u021bi \u0219i iubi\u021bi alergatul, atunci cu siguran\u021b\u0103 ave\u021bi nevoie de alerg\u0103ri de lung\u0103 durat\u0103. Dac\u0103 v\u0103 antrena\u021bi pentru maraton, semi-maraton sau chiar un 5km, atunci <strong>alerga\u021bi \u00een zilele \u00een care nu merge\u021bi la sal\u0103. <\/strong>\u00cen acest fel o s\u0103 ave\u021bi energia maxim\u0103 pe care o pune\u021bi la dispozi\u021bie antrenamentelor.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cum_sa_mananci_pentru_un_corp_mai_frumos\"><\/span><span style=\"color: #339966;\">Cum s\u0103 m\u00e2n\u00e2nci pentru un corp mai frumos?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Mul\u021bi oameneni se tem de cuv\u00e2ntul ,,<em>diet\u0103<\/em>\u201d, deoarece se g\u00e2ndesc c\u0103 o s\u0103 consume doar \u021belin\u0103 \u0219i \u00ee\u0219i imagineaz\u0103 o list\u0103 lung\u0103 de alimente interzise. De\u0219i este dificil de a sc\u0103pa de aceast\u0103 asociere negativ\u0103, este important s\u0103 \u00eenv\u0103\u021ba\u021bi c\u0103 <strong>\u201cdieta\u201d nu este ceva negativ. <\/strong>\u00cenainte ca mass-media s\u0103 schimbe adev\u0103rul despre diete, <strong>acestea erau o hran\u0103 simpl\u0103, <\/strong>orice hran\u0103 consumat\u0103. Dieta voastr\u0103 sau hrana pe care o consuma\u021bi este un <strong>aspect fundamental al obiectivelor voastre de fitness.<\/strong><\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"dieta pentru femei pentru pierderea in greutate si cresterea masei musculare\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9.jpg\" alt=\"dieta pentru femei pentru pierderea in greutate si cresterea masei musculare\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">Partea nutritiv\u0103 a diferitelor despre antrenamente cu greut\u0103\u021bi o s\u0103 \u00eencerce s\u0103 v\u0103 arate <strong>cel mai frecvent utilizat plan de nutri\u021bie, <\/strong>dar acesta nu este neap\u0103rat ceea ce voi ave\u021bi nevoie.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<hr \/>\n<p><span style=\"color: #339966;\"><em><em>Metabolic \u0219i fiziologic, corpul vostru este unic<\/em>.<\/em><\/span><\/p>\n<hr \/>\n<p><span style=\"color: #666666;\">Ceea ce func\u021bioneaz\u0103 pentru altcineva, <strong>poate s\u0103 nu se aplice <\/strong>la voi. Foarte important este s\u0103 \u00een\u021belege\u021bi cum lucreaz\u0103 corpul vostru \u0219i s\u0103 descoperi\u021bi conceptele nevoilor dietetice pe care s\u0103 le urma\u0163i <strong>atunci c\u00e2nd v\u0103 crea\u021bi strategia nutriti\u021bional\u0103.<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<h3><span style=\"color: #666666;\">Totul \u021bine de calorii<\/span><\/h3>\n<p><span style=\"color: #666666;\">Caloriile sunt, practic, <strong>energia esen\u021bial\u0103 din alimente, <\/strong>pe care corpul utilizeaz\u0103 pentru a efectua func\u021biile de zi cu zi, cum ar fi respira\u021bia, controlul ritmului cardiac, digestia \u0219i a\u0219a mai departe. Num\u0103rul de calorii furnizate de alimente, depinde de natura sa. Fiecare mas\u0103 este <strong>o combina\u021bie de carbohidra\u021bi, proteine \u0219i gr\u0103simi. <\/strong>\u00cen mod colectiv, aceasta o numim <strong>\u201cmacronutrien\u021bi\u201d.<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Fiecare necesit\u0103 <strong>un num\u0103r minim de calorii <\/strong>pentru a func\u021biona. Acest num\u0103r minim se nume\u0219te <strong>metabolismul bazal (BMR) <\/strong>\u0219i poate fi influen\u021bat de cantitatea de masa muscular\u0103 slab\u0103, pe care o ave\u021bi. Num\u0103rul total de calorii pe care corpul vostru folose\u0219te pe o baz\u0103 de zi cu zi este <strong>suma voastr\u0103 BMR \u0219i caloriile suplimentare <\/strong>utilizate la mersul pe jos, dormind, antren\u00e2nd, conduc\u00e2nd \u0219i p\u00e2n\u0103 la urm\u0103 \u0219i \u00een timpul r\u00e2sului. \u00cempreun\u0103, acest lucru creeaz\u0103 <strong>consumul total de energie (TEE) <\/strong>sau cantitatea de calorii de care ave\u021bi nevoie zilnic.<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"dieta pentru femei pentru pierderea in greutate si cresterea masei musculare\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/LSF-TIPS-1-1.jpg\" alt=\"dieta pentru femei pentru pierderea in greutate si cresterea masei musculare\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">TEE al fiec\u0103ruia este u\u0219or diferit, astfel \u00eenc\u00e2t dieta, care func\u021bioneaz\u0103 pentru prietena voastr\u0103 cea mai bun\u0103, nu trebuie s\u0103 func\u021bioneze \u0219i la voi. \u00cen general, <strong>barba\u021bii au TEE mai mare dec\u00e2t femeile, <\/strong>deoarece au mai mult\u0103 mas\u0103 muscular\u0103.<\/span><\/p>\n<h3><span style=\"color: #800080;\">Macronutrien\u021bii, baby!<\/span><\/h3>\n<p><span style=\"color: #666666;\">Cei trei macronutrien\u021bi sunt: proteine, carbohidra\u021bi \u0219i gr\u0103simi. \u00cempreun\u0103 acestea <strong>formeaz\u0103 toate caloriile <\/strong>din alimentele pe care le m\u00e2nca\u021bi. Ele sunt importante pentru diferen\u021bierea corpului vostru, deoarece fiecare are un rol diferit.<\/span><\/p>\n<h4><span style=\"color: #ff6600;\">Proteinele sau proteinele<\/span><\/h4>\n<p><span style=\"color: #666666;\">Proteinele sunt o <strong>component\u0103 important\u0103 <\/strong>pentru construirea masei musculare f\u0103r\u0103 gr\u0103simi \u0219i pentru transformarea corpului vostru. Nu, dac\u0103 o s\u0103 consuma\u021bi o cantitate mai mare de proteine,<strong> nu o s\u0103 ave\u021bi deoadat\u0103 mu\u0219chi mai mari. <\/strong>Cu toate acestea, dezvoltarea masei musculare f\u0103r\u0103 gr\u0103simi este esen\u021bial\u0103 pentru a\u0219a numitul aspect \u201cdezvoltat\u201d , pe care toat\u0103 lumea vrea s\u0103 realizeze. Proteinele <strong>sunt compuse din aminoacizi, <\/strong>care sunt construc\u021bii de baz\u0103 ale corpului pentru multe func\u021bii, inclusiv formarea de proteine musculare.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Ridicarea greut\u0103\u021bilor provoac\u0103 stres \u0219i daune \u00een interiorul fibrelor musculare, care apoi trebuie men\u021binute. Aceast\u0103 <strong>defalcare muscular\u0103 (catabolismul) <\/strong>\u00een timpul repausului vostru v\u0103 poate ajuta s\u0103 deveni\u021bi mai puternic\u0103 \u0219i \u00een timp s\u0103 fi\u021bi mai mult fit. <\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"dieta pentru femei pentru pierderea in greutate si proteine pentru cresterea masei musculare\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11.jpg\" alt=\"dieta pentru femei pentru pierderea in greutate si proteine pentru cresterea masei musculare\" \/><\/p>\n<p><span style=\"color: #666666;\">Orientarea general\u0103 pentru aportul de proteine al unui individ activ este <strong>aproximativ 1 gram \/ 0,45 kg de greutate corporal\u0103. <\/strong>Dac\u0103 ave\u021bi greutatea de 61 kg, ar trebui s\u0103 v\u0103 str\u0103dui\u021bi s\u0103 consuma\u021bi aproximativ 135 de grame de proteine. Deoarece este dificil s\u0103 se consume at\u00e2t de multe proteine \u00een dou\u0103 sau trei mese, oamenii tind <strong>s\u0103-l \u00eempart\u0103 \u00een mai multe mese <\/strong>\u0219i s\u0103 se asigure c\u0103 forma de proteine \u00eenso\u021belte fiecare mas\u0103.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>Fiecare gram de proteine furnizeaz\u0103 4 calorii. <\/strong>Sursele bune de proteine:<\/span><\/p>\n<ul>\n<li><span style=\"color: #666666;\">Carne cu con\u021binut sc\u0103zut \u00een gr\u0103simi<\/span><\/li>\n<li><span style=\"color: #666666;\">Ou\u0103<\/span><\/li>\n<li><span style=\"color: #666666;\">Lapte<\/span><\/li>\n<li><span style=\"color: #666666;\">Iaurt grecesc<\/span><\/li>\n<li><a title=\"quinoa\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\">Quinoa<\/a><\/li>\n<li><span style=\"color: #666666;\">Nuci<\/span><\/li>\n<li><span style=\"color: #666666;\">Fasole<\/span><\/li>\n<li><span style=\"color: #666666;\">Soia<\/span><\/li>\n<\/ul>\n<h4><span style=\"color: #ff6600;\">Gr\u0103simile<\/span><\/h4>\n<p><strong><br \/>\n<\/strong><span style=\"color: #666666;\"><strong>Func\u021biile gr\u0103similor: <\/strong>at\u00e2t de ne\u00een\u021belese \u0219i neglijate. Gr\u0103simile \u00een alimenta\u021bie au o reputa\u021bie proast\u0103, deoarece punctul principal al <strong>studiului don anii 80\u2019, <\/strong>care a concluzionat eronat c\u0103, gr\u0103simili \u00een alimenta\u021bie provoac\u0103 inciden\u021ba atacurilor de cord \u0219i apari\u021bia altor boli. Ca urmare, guvernul \u00eencurajeaz\u0103 consumul c\u00e2t mai sc\u0103zut de gr\u0103simi posibil, iar corpora\u021biile ofer\u0103 <strong>alimente f\u0103r\u0103 gr\u0103simi <\/strong>sau cu con\u021binut sc\u0103zut \u00een gr\u0103simi pentru a <strong>salva toat\u0103 lumea de la inima exploziv\u0103.<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">De fapt, gr\u0103simile necesit\u0103 <strong>locul de drept \u00een farfuria voastr\u0103. <\/strong>Sunt o parte inseparabil\u0103 pentru a men\u021bine o s\u0103n\u0103tate optim\u0103. \u00cen cele din urm\u0103, ei sunt macronutrien\u021bi, pe care corpul are nevoie pentru a func\u021biona. <strong>Acizii gra\u0219i esen\u021biali (EFA), <\/strong>cum ar fi omega-6 \u0219i <strong>omega-3 <\/strong>v\u0103 ajut\u0103 la men\u021binerea unui sentiment de plenitudine, men\u021bin organele vitale elastice, ajut\u0103 la absorb\u021bia vitaminelor liposolubile \u00een gr\u0103simi, men\u021bin dezvoltarea corect\u0103 a creierului \u0219i ofer\u0103 multe alte beneficii.<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"dieta pentru femei pentru pierderea \u00een greutate \u0219i gr\u0103simi pentru cre\u0219tere musculare\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/21.jpg\" alt=\"dieta pentru femei pentru pierderea \u00een greutate \u0219i gr\u0103simi pentru cre\u0219tere musculare\" \/><\/p>\n<p><span style=\"color: #666666;\">Singurele gr\u0103simi,<strong> care ar trebui evitate, sunt acizii gra\u0219i trans, <\/strong>pe care industria alimentar\u0103 le folose\u0219te pentru a prelungi termenul de valabilitate.Uita\u021bi-v\u0103 la etichetele produselor alimentare daac\u0103 g\u0103si\u021bi pe ele o form\u0103 de \u201culeiuri hydrogenate\u201d, care se refer\u0103 la produs ce nu ar trebui s\u0103 consuma\u021bi. Primi\u021bi gr\u0103simile din alimente, dar evita\u021bi acizii gra\u0219i trans!<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Mai mult dec\u00e2t at\u00e2t, gr\u0103simile <strong>nu v\u0103 \u00eengra\u0219\u0103. <\/strong>Ideea c\u0103 gr\u0103simile folosite se \u00eencorporeaz\u0103 rapid \u00een figrele voastre a fost de mult timp infirmat\u0103. Cre\u0219terea \u00een greutate este \u00een mod normal atribuit\u0103 consumului crescut de calorii, cantitate mai mare dec\u00e2t corpul vostru poate utiliza.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>Fiecare gram de gr\u0103sime furnizeaz\u0103 9 calorii. <\/strong>Surse adecvade de gr\u0103simi:<\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 Avocado<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Ulei de nuc\u0103 de cocos<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Ulei de m\u0103sline<\/span><br \/>\n\u2022 <a title=\"nuci si seminte\" href=\"http:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\">Nuci<\/a><br \/>\n\u2022 <span style=\"color: #666666;\">Unt de arahide, caju, migdale etc.<\/span><\/p>\n<h4><span style=\"color: #ff6600;\">Carbohidra\u021bii<\/span><\/h4>\n<p>Carbohidra\u021bii sunt un alt macronutrient care <strong>\u00eemp\u0103rt\u0103\u0219e\u0219te o reputa\u021bie proast\u0103<\/strong> cu gr\u0103simile. \u00cen ciuda a ceea ce mul\u021bi oameni cred, carbohidra\u021bii sunt diavolul. Carbohidra\u021bii reprezint\u0103 <strong>toate zaharurile,<\/strong> inclusiv zaharuri simple \u0219i cele compuse. C\u0103nd dou\u0103 sau trei molecule de zah\u0103r sunt legate \u00eentre ele, atunci <strong>formeaz\u0103 complexul de carbohidra\u021bi <\/strong>\u00een alimente, cum ar fi cartofi, fulgi de ov\u0103z, brocoli \u0219i nenum\u0103rate legume.<\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"dieta pentru femei pentru pierderea in greutate si cresterea masei musculare, carbohidratii\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/13_1.jpg\" alt=\"dieta pentru femei pentru pierderea in greutate si cresterea masei musculare, carbohidratii\" \/><\/p>\n<p><span style=\"color: #666666;\">Cantitatea voastr\u0103 cea mai mare de carbohidra\u021bi ar trebui s\u0103 provin\u0103 din ace\u0219ti <strong>carbohidra\u021bi complec\u0219i, <\/strong>pentru c\u0103 ace\u0219tia au nevoie de timp mai lung pentru digestie \u0219i o<strong> s\u0103 v\u0103 sim\u021bi\u021bi s\u0103tura\u021bi <\/strong>pentru o perioad\u0103 mai lung\u0103 de timp. <strong>Ace\u0219tia<\/strong> <strong>nu cresc nivelul de zah\u0103r<\/strong> la fel de repede ca \u0219i zah\u0103ruri simple. Bonusul complexului de carbohidra\u021bi este acela c\u0103, <strong>con\u021bin o mul\u021bime de substan\u021be nutritive <\/strong>sub form\u0103 de vitamine, minerale sau fibre. At\u00e2t carbohidra\u021bii simlii sau cei complexi au loc \u00een alimenta\u021bia voastr\u0103, dar <strong>succesul pe termen lung <\/strong>\u00een gestionarea nivelului de zah\u0103r din s\u00e2nge \u0219i a greut\u0103\u021bii poate depinde de aportul limitat de zah\u0103ruri simple.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>Fiecare gram de carbohidra\u021bi furnizeaz\u0103 4 calorii. <\/strong>Surse adecvate de carbohidra\u021bi:<\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 Fulgi de ov\u0103z<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Legume, precum brocoli, spanac, cartofii<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Banane<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Fructe de p\u0103dure<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Orez brun<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Iaurt<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Lapte cu con\u021binut sc\u0103zut de gr\u0103simi<\/span><\/p>\n<h3><span style=\"color: #800080;\">Ar trebui s\u0103 ave\u021bi un aport sc\u0103zut de carbohidra\u021bi, dac\u0103 dori\u021bi s\u0103 reduce\u021bi greutatea corporal\u0103 sau s\u0103 sl\u0103bi\u021bi?<\/span><\/h3>\n<p><span style=\"color: #666666;\">O recomandare foarte popular\u0103 pentru pierderea \u00een greutate este un aport sc\u0103zut de carbohidra\u021bi. Aportul sc\u0103zut de carbohidra\u021bi variaz\u0103 \u00een mod individual, dar, \u00een general obiectivul <strong>\u00een alimenta\u021bie este mai pu\u021bin de 50-150 de grame<\/strong> pe zi. 50 de grame de carbohidra\u021bi este aproximativ o can\u0103 de cereale sau dou\u0103 felii de p\u00e2ine. Nu este dificil de \u00eendeplinit acest obiectiv \u00een alimenta\u021bie sau la o gustare. Pentru a \u00eenlocui obiceiul de a consuma carbohidra\u021bi \u00eencontinu, ar trebui s\u0103 include\u021bi \u00een alimenta\u021bie <strong>cantitate mai mare de gr\u0103simi bune \u0219i a proteinelor.<\/strong><\/span><\/p>\n<p><strong> <\/strong><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"dieta adecvata pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/7.jpg\" alt=\"dieta adecvata pentru femei\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">Mul\u021bi oameni care \u021bin diet\u0103, sus\u021bin o diet\u0103 <strong>s\u0103rac\u0103 \u00een calorii pentru pierderea \u00een greutate, <\/strong>ceea ce nu este \u00eentotdeauna ideal. Pierderea \u00een greutate poate rula f\u0103r\u0103 probleme la \u00eenceput, dar aportul cronic <strong>sc\u0103zut \u00een carbohidra\u021bi <\/strong>poate provoca <strong>efecte negative <\/strong>pe scara lung\u0103 de timp. Sistemul hormonal feminin este foarte fin \u0219i poate fi perturbat\u0103 de disponibilitatea sc\u0103zut\u0103 de carbohidra\u021bi, ceea ce poate provoca efecte secundare nedorite, cum ar fi <strong>pierderea densit\u0103\u021bii osoase \u0219i pierderea somnului cronic. <\/strong>Unele femei \u021bin\u00e2nd o diet\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi pot fi afectate pe o <strong>perioad\u0103 de timp, <\/strong>deoarece organismul percepe nivelul cronic sc\u0103zut de energgie ca <strong>o foame sau ca stres.<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\"><strong> <\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">Acest lucru \u00eenseamn\u0103 c\u0103 unele femei pot prospera pe o diet\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi. Cu toate acestea dori\u021bi s\u0103 experimenta\u021bi cu un aport sc\u0103zut \u00een carbohidra\u021bi, \u00een acest caz este foarte important <strong>s\u0103 urm\u0103ri\u021bi \u00eendeaproape r\u0103spunsul <\/strong>corpului vostru.<\/span><\/p>\n<h3><span style=\"color: #800080;\">Tipul corpului vostru \u0219i alimenta\u021bia<\/span><\/h3>\n<p><span style=\"color: #666666;\">Raportul dintre c\u00e2te calorii, carbohidra\u021bi \u0219i gr\u0103simi ob\u021bine corpul vostru, este <strong>foarte important pentru compozi\u021bia corpului vostru. <\/strong>Compozi\u021bia general\u0103 a macronutrien\u021bilor este \u00eemp\u0103r\u021bit\u0103 la <strong>40% carbohidra\u021bi, 30% gr\u0103simi \u0219i 30% proteine, <\/strong>dar acest raport nu trebuie sp func\u021bioneze pentru toat\u0103 lumea. Pentru raportul personal mai precis al macronutrien\u021bilor este bine de a afla <strong>ce tip este corpul vostru. <\/strong>Tipul de corp individual este mai mult dec\u00e2t compozi\u021bia corpului, deoarece ofer\u0103 informa\u021bii cruciale despre modul \u00een care organismul <strong>r\u0103spunde \u0219i se ocup\u0103 de macronutrien\u021bi.<\/strong><\/span><\/p>\n<p><strong> <\/strong><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"tipul de fizic al femeilor ectomorf, mezomorf \u0219i endomorf\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8.jpg\" alt=\"tipul de fizic al femeilor ectomorf, mezomorf \u0219i endomorf\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">Tipurile de corp se clasific\u0103 <strong>\u00een trei categorii:<\/strong><\/span><\/p>\n<h4><span style=\"color: #ff6600;\">TIPUL ECTOMORF:<\/span><\/h4>\n<p><span style=\"color: #666666;\">\u2022 \u00cen general sunt persoanele cu tipul constitu\u021biei fizice ectomorf sunt slabi, cu structur\u0103 osoas\u0103 mai mic\u0103, au un metabolism rapid \u0219i pot tolera cantit\u0103\u021bi mari de carbohidra\u021bi.<\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 Arat\u0103 ca alerg\u0103torii pe distan\u021be lungi.<\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 Raportul recomandat de macronutrien\u021bi: <strong>50% carbohidra\u021bi, 30 % proteine, 20% gr\u0103simi.<\/strong><\/span><\/p>\n<h4><span style=\"color: #ff6600;\">TIPUL MEZOMORF:<\/span><\/h4>\n<p><span style=\"color: #666666;\">\u2022 Tipul mezomorf are tendin\u021ba de a lua ce este mai bun din ambele lumi. Ei au o structur\u0103 osoas\u0103 medie \u0219i arat\u0103 atletic.<\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 Arat\u0103 precum culturi\u0219tii sau atle\u021bii.<\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 Raportul recomandat de macronutrien\u021bi: <strong>40% carbohidra\u021bi, 30% proteine, 30% gr\u0103simi.<\/strong><\/span><\/p>\n<h4><span style=\"color: #ff6600;\">TIPUL ENDOMORF:<\/span><\/h4>\n<p><span style=\"color: #666666;\">\u2022 Tipul endomorf este construit \u00een a\u0219a fel \u00eenc\u00e2t s\u0103 fie mai mare \u0219i mai puternic. Au o constitu\u021bie osoas\u0103 mai mare pentru putere. Din cauza dimensiunii lor, func\u021bioneaz\u0103 mai bine la un aport de gr\u0103simi mai mare \u0219i aport sc\u0103zut de carbohidra\u021bi.<\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 Arat\u0103 precum powerlifteri.<\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 Raportul recomandat de macronutrien\u021bi: <strong>25% carbohidra\u021bi, 35% proteine, 40% gr\u0103simi.<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Oamenii rareori se potrivesc exact \u00een aceste tipuri. Adesea, ei au <strong>caracteristici mixte.<\/strong><\/span><\/p>\n<h3><span style=\"color: #800080;\">Controlul por\u021biilor<\/span><\/h3>\n<p><span style=\"color: #666666;\">Num\u0103rarea caloriilor este o tehnic\u0103 popular\u0103 pentru urm\u0103rirea m\u0103rimii por\u021biilor \u0219i cantit\u0103\u021bii de calorii din acestea. Aceast\u0103 \u00eenregistrare meticuloas\u0103 a aportului alimentar zilnic are, de asemenea avantajele sale, dar <strong>cine vrea s\u0103 se \u021bin\u0103 de tabele toat\u0103 via\u021ba?<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Num\u0103rarea caloriilor nu ar trebui s\u0103 fie un efort pe tot parcursul vie\u021bii. Pur \u0219i simplu <strong>nu func\u021bioneaz\u0103 \u00een mod eficient pe termen lung. <\/strong>Studiile arat\u0103 c\u0103 num\u0103rarea caloriilor este predispus\u0103 la inexactitate de <strong>p\u00e2n\u0103 la 25%, <\/strong>chiar dac\u0103 reface\u021bi calculele \u0219i sursele voastre de trei ori. Aceast\u0103 discrepan\u021b\u0103 apare <strong>din m\u0103sur\u0103tori eronate de pe produsele alimentare, <\/strong>din m\u0103rimea por\u021biilor, care sunt imposibil s\u0103 se repete \u00een mod constant, de asemenea, de calitate diferit\u0103 a corpului \u0219i de gama larg\u0103 de presupuneri.<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"controlul portiilor, c\u00e2t trebuie s\u0103 m\u0103n\u00e2nc?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fresh-salad-meal-fitness-fair_D8_08-07-15.png\" alt=\"controlul portiilor, c\u00e2t trebuie s\u0103 m\u0103n\u00e2nc?\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">Un mod mai u\u0219or de gestionat eviden\u021ba obiceiurilor alimentare ale voastre este de a <strong>identifica dimensiunea rezonabil\u0103 a por\u021biilor. <\/strong>Multe restaurante v\u0103 servesc ogr\u0103mad\u0103 de alimente \u00eengr\u0103m\u0103dite baz\u00e2ndu-se pe busola voastr\u0103 economic\u0103. <strong>Mai mult\u0103 m\u00e2ncare <\/strong>\u00eenseamn\u0103 o valoare mai mare din banii vo\u0219trii, corect? Pentru mai mul\u021bi pui pr\u0103ji\u021bi \u0219i creve\u021bi, pentru bucuria dumneavoastr\u0103 o s\u0103 pl\u0103ti\u021bi \u00een alt\u0103 parte, <strong>de exemplu \u00een zonabazinului. <\/strong>Din p\u0103cate, aceasta nu se \u00eent\u00e2mpl\u0103 doar \u00een restaurante. Oamenii \u00ee\u0219i \u00eencarc\u0103 farfuriile cu m\u00e2ncare chiar \u0219i acas\u0103, nu doar \u00een restaurante.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Studiile au ar\u0103tat c\u0103, \u00een por\u021biuni extrem de mari ale m\u00e2nc\u0103rii, oamenii ignor\u0103 sistemele interne de sa\u021bietate, m\u0103n\u00e2nc\u0103 \u0219i ultima mu\u0219c\u0103tur\u0103, dup\u0103 care se <strong>\u201esimt\u201d plini, <\/strong>f\u0103r\u0103 s\u0103 \u00ee\u0219i dea seama de acest aspect.<\/span><\/p>\n<h4><span style=\"color: #ff6600;\">M\u00e2na de ajutor \u00een controlul por\u021biilor<\/span><\/h4>\n<p><span style=\"color: #666666;\">S\u0103 m\u00e2nca\u021bi p\u00e2n\u0103 nu v\u0103 sim\u021bi\u021bi complet s\u0103turat\u0103 nu este \u00eentotdeauna cea mai bun\u0103 variant\u0103. \u00cen schimb, v\u0103 recomand\u0103m <strong>utilizarea unui instrument de m\u0103surare personalizat \u0219i mai convenabil,<\/strong> care fiind: <strong>m\u00e2inile voastre.<\/strong><\/span><\/p>\n<p><strong> <\/strong><\/p>\n<p style=\"text-align: center;\"><strong><img decoding=\"async\" title=\"por\u021bia corect\u0103 conform m\u00e2inii\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/palm.jpg\" alt=\"por\u021bia corect\u0103 conform m\u00e2inii\" width=\"600\" \/><\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p><span style=\"color: #666666;\">\u2022 Folosi\u021bi palma voastr\u0103 pentru a determina aportul de proteine.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Utiliza\u021bi pumnul vostru pentru a determina legumele.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Utiliza\u021bi pumnul vostru pentru a determina consumul de carbohidra\u021bi.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Utiliza\u021bi degetul mare pentru a determina gr\u0103simile.<\/span><\/p>\n<p><span style=\"color: #666666;\">Dac\u0103 ar fi s\u0103 consuma\u021bi 4 mese pe zi, cantitatea recomandat\u0103 \u00een general, care serve\u0219te la fiecare mas\u0103 ar trebui s\u0103 arate \u00een felul urm\u0103tor.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Tipul ectomorf<\/strong>:<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 2 pumni de carbohidra\u021bi<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 1 palm\u0103 de proteine<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 1 pumn de legume<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 1\/2 degete de gr\u0103simi<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"por\u021bia corect\u0103 conform m\u00e2inii\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Precision-Nutrition_Palm-Sized-Portions_Cauliflower-Example_Female.jpg\" alt=\"por\u021bia corect\u0103 conform m\u00e2inii\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Tipul mezomorf<\/strong>:<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 1 pumn de carbohidra\u021bi<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 1 palm\u0103 de proteine<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 1 pumn de legume<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 1 deget de gr\u0103simi<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><strong><strong>Tipul endomorf<\/strong>:<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">\u2022 1\/2 pumn de carbohidra\u021bi<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 1 palm\u0103 de proteine<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 1 pumn de legume<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 2 degete de gr\u0103simi<\/span><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" title=\"la ce ore s\u0103 m\u00e2nca\u021bi?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/bigstock-Woman-Eats-Night-Stole-The-Ref-94432655.jpg\" alt=\"la ce ore s\u0103 m\u00e2nca\u021bi?\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">Ace\u0219tia sunt indicatorii generali buni, pentru c\u0103 <strong>m\u00e2inile voastre sunt propor\u021biile dimensiunilor corpului vostru. <\/strong>Fi\u021bi flexibil\u0103 \u0219i ajusta\u021bi por\u021biile voaste <strong>felului cum v\u0103 sim\u021bi\u021bi \u0219i cum ar\u0103ta\u021bi. <\/strong>De exemplu, dac\u0103 a\u021bi pus o greutate nedorit\u0103, \u00eencerca\u021bi s\u0103 limita\u021bi consumul de carbohidra\u021bi \u0219i jum\u0103tate de pumn lao mas\u0103, ir consumul de gr\u0103simi reduce\u021bi la jum\u0103tate din degetul vostru.<\/span><\/p>\n<h3><span style=\"color: #800080;\">Frecven\u021ba meselor<\/span><\/h3>\n<p><span style=\"color: #666666;\">Fie c\u0103 \u00een timpul zilei consuma\u021bi <strong>o mul\u021bime de feluri de m\u00e2ncare mici sau consuma\u021bi toat\u0103 m\u00e2ncarea <\/strong>\u00een dou\u0103 mese pe zi, frecven\u021ba de mese ar trebui s\u0103 graviteze \u00een jurul valorii de programul vostru, oricare dintre acestea pe \u00eel prefera\u021bi. C\u00e2nd o s\u0103 m\u00e2nca\u021bi <strong>alimentele potrivite \u00een cantit\u0103\u021bi corespunz\u0103toare, <\/strong>astfel \u00eenc\u00e2t atunci c\u00e2nd m\u00e2nca\u021bi este o chestiune de preferin\u021b\u0103.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\"><em>Exemplul unei mese pentru o zi, pentru o femeie de tipul mezomorf cu greutatea corporal\u0103 de 56 kg: <\/em><\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>\u2022 <strong>Micul dejun: <\/strong><\/strong>5 albu\u0219uri de ou, 1\/2 c\u0103ni de fulgi de ov\u0103z<\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>\u2022 <strong>Gustare: <\/strong><\/strong>o b\u0103utur\u0103 de proteine \u2013 1\/2 m\u0103suri cu ap\u0103, un m\u0103r mediu<\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>\u2022 <strong>Pr\u00e2nzul: <\/strong><\/strong>113 g carne cu con\u021binut sc\u0103zut \u00een gr\u0103simi, 1\/3 cea\u0219c\u0103 de orez brun, cea\u0219c\u0103 de legume verzi<\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>\u2022 <strong>Dup\u0103 antrenament:<\/strong> <\/strong>o b\u0103utur\u0103 de proteine \u2013 1 m\u0103sur\u0103 cu ap\u0103, 28 g de nuci, banan\u0103<\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>\u2022 <strong>Cina:<\/strong> <\/strong>113 g carne cu con\u021binut sc\u0103zut \u00een gr\u0103simi, cea\u0219c\u0103 de legume verzi, 1\/3 avocado<\/span><\/p>\n<p><span style=\"color: #666666;\"><strong>\u2022 <strong>Snack:<\/strong> <\/strong>o b\u0103utur\u0103 cu proteine \u2013 1 m\u0103sur\u0103 cu ap\u0103, unt de arahide sau de migdale \u2013 1 lingur\u0103 cu sup\u0103<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"la ce ore s\u0103 m\u00e2nca\u021bi?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shutterstock_174788237_1_.jpg\" alt=\"exemplu de mese pentru femei\" width=\"600\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Suplimente_nutritive_pentru_femei\"><\/span><span style=\"color: #339966;\">Suplimente nutritive pentru femei<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">\u00cen primul r\u00e2nd alimenta\u021bia voastr\u0103 ar trebui s\u0103 con\u021bin\u0103 toate alimentele. Uneori nu putem ob\u021bine toate <strong>substan\u021bele necesare doar din alimente<\/strong>, chiar dac\u0103 v\u0103 g\u00e2ndi\u021bi c\u0103 alimenta\u021bia voastr\u0103 este perfect\u0103. Acesta este momentul \u00een care trebuie s\u0103 ad\u0103uga\u021bi suplimente nutritive. Suplimentele nutritive <strong>ar trebui s\u0103 completeze alimenta\u021bia voastr\u0103<\/strong> \u0219i niciodat\u0103 nu ar trebui s\u0103 fie folosite ca \u0219i substitut pentru ceva pe care inten\u021bionat \u00eel omite\u021bi din alimenta\u021bie.<\/span><\/p>\n<h3><span style=\"color: #800080;\">Suplimentele nutritive de baz\u0103 pentru femei<\/span><\/h3>\n<p><span style=\"color: #666666;\">\u0218tim c\u0103 lista suplimentelor alimentare disponibile este lung\u0103 \u0219i confuz\u0103 dar <strong>exist\u0103 trei produse de baz\u0103<\/strong> pe care orice femeie s\u0103n\u0103toas\u0103 ar trebui s\u0103 le consume indiferent de nivelul ei de fitness.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"suplimente nutritive pentru femei\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/5-supplements-for-women.jpg\" alt=\"suplimente nutritive pentru femei\" width=\"600\" \/><\/p>\n<h4><span style=\"color: #ff6600;\">Multivitaminele<\/span><\/h4>\n<p><span style=\"color: #666666;\">Principalul multivitaminei ofer\u0103 o gam\u0103 complet\u0103 de substan\u021be nutritive de care organismul are nevoie. Diferitele doze din fiecare nutrien\u021b poate varia de la marc\u0103 la marc\u0103. Cu toate acestea, este de remarcat faptul c\u0103 exist\u0103 \u00een mod special <\/span> <strong><a title=\"multivitamine\" href=\"http:\/\/gymbeam.ro\/multivitamine\" target=\"_blank\" rel=\"noopener noreferrer\">multivitamine<\/a> <span style=\"color: #666666;\">pentru femei<\/span><\/strong><span style=\"color: #666666;\">. Femeile sunt predispuse la lips\u0103 de nutrien\u021bi cum ar fi acidul folic, vitamina B12 \u0219i fierul.<\/span><\/p>\n<h4><span style=\"color: #ff6600;\">Uleiul de pe\u0219te \u0219i acizii gra\u0219i omega-3<\/span><\/h4>\n<p><span style=\"color: #666666;\">Uleiul de pe\u0219te sau<\/span> <a title=\"omega 3\" href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">acizii gra\u0219i de omega 3<\/a> <span style=\"color: #666666;\">sunt \u00een general sigure pentru toat\u0103 lumea. Studiul dup\u0103 studiu sus\u021bin beneficiile crescute ale acizilor gra\u0219i omega-3 din alimenta\u021bie. Important este c\u0103 uleiul de pe\u0219te ne <strong>ofer\u0103 EPA<\/strong> (acid eicosapentaenoic) \u0219i <strong>DHA<\/strong> (acid docosahexaenoic). iar acizii gra\u0219i joac\u0103 un rol major \u00een <strong>s\u0103n\u0103tatea \u0219i dezvoltarea cognitiv\u0103.<\/strong><\/span><\/p>\n<p><span style=\"color: #666666;\">Cercet\u0103rile arat\u0103 faptul c\u0103 DHA si EPA au un <strong>efect pozitiv<\/strong> asupra reducerii riscului de diferite tipuri de cancer, ajut\u0103 la prevenirea bolilor degenerative ale creierului, cum ar fi boala Alzheimer, <strong>suprim\u0103 inflama\u021bia cronic\u0103<\/strong> daun\u0103toare \u0219i poate \u00eembun\u0103t\u0103\u021bi chiar \u0219i <strong>sensibilitatea la insulin\u0103.<\/strong> \u00centr-adev\u0103r nu exist\u0103 nici un motiv s\u0103 nu folosi\u021bi uleiul de pe\u0219te<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"proteine pentru femei biblia antrenamentelor\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/article-2118409-08C5DFB1000005DC-145_1024x615_large.jpg\" alt=\"proteine pentru femei biblia antrenamentelor\" width=\"600\" \/><\/p>\n<h4><span style=\"color: #ff6600;\">Proteine pentru femei<\/span><\/h4>\n<p><span style=\"color: #666666;\">Revendic\u0103rile de<\/span> <a title=\"proteine\" href=\"http:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\">proteine<\/a> <span style=\"color: #666666;\">pentru corpul care munce\u0219te din greu pot fi mari, chiar \u0219i pentru stomac. O por\u021bie de 141 g piept de pui <strong>con\u021bine aproximativ 30 de grame de proteine<\/strong>. Pentru o femeie cu o greutate de 59 kg pentru o recep\u021bie a unui nivel de proteine suficiente ar trebui consumat\u0103 zilnic o cantitate mai mare de 450 g piept de pui.<\/span><\/p>\n<p><span style=\"color: #666666;\">\u00cen loc s\u0103 m\u00e2nca\u021bi pui dup\u0103 pui, exist\u0103 o <\/span> <a title=\"proteine\" href=\"http:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\">b\u0103utur\u0103 cu proteine<\/a>, <span style=\"color: #666666;\">care furnizeaz\u0103 <strong>25 g de protein\u0103 per por\u021bie<\/strong>, care poate fi destul de util\u0103. B\u0103uturile nutritive ofer\u0103 comoditate, gust foarte bun \u0219i pot fi folosite \u00eentr-o varietate mare de deserturi, smoothie-uri \u0219i a multor re\u021bete f\u0103c\u00e2nd s\u0103 asigure o doz\u0103 mai mare de proteine.<\/span><\/p>\n<h3><span style=\"color: #800080;\">Suplimente avansate pentru alimenta\u021bia femeilor<\/span><\/h3>\n<p><span style=\"color: #666666;\">Dup\u0103 ce crede\u021bi c\u0103 <strong>a\u021bi stabilit<\/strong> <strong>modelul regulat<\/strong> pentru o alimenta\u021bie s\u0103n\u0103toas\u0103 prin ad\u0103ugarea suplimentelor, poate dori\u021bi s\u0103 lua\u021bi \u00een considerare \u0219i suplimentele pentru performan\u021b\u0103 cu ajutorul c\u0103rora pute\u021bi <strong>s\u0103 v\u0103 sprijini obiectivele de fitness.<\/strong><\/span><\/p>\n<h4><span style=\"color: #ff6600;\">BCAA &#8211; aminoacizi cu lan\u021b ramificat<\/span><\/h4>\n<p><span style=\"color: #666666;\">Cum proteinele formeaz\u0103 blocuri fundamentale ale mu\u0219chilor, a\u0219a \u0219i aminoacizii cu lan\u021b ramificat (BCAA) sunt <strong>blocuri esen\u021biale ale proteinelor.<\/strong> Cele trei componente ale <\/span> <a title=\"bcaa\" href=\"http:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a> <span style=\"color: #666666;\">sunt leucin\u0103, izoleucin\u0103 \u0219i valin\u0103. Ace\u0219ti trei aminoacizi furnizeaz\u0103 o baz\u0103 pentru <strong>sinteza proteinelor<\/strong> iar cercet\u0103rile arat\u0103 c\u0103 consuma\u021bia BCAA \u00eenainte de antrenament poate <strong>cre\u0219te aportul de proteine<\/strong> \u00een fibrele musculare \u0219i de a<strong> \u00eembun\u0103t\u0103\u021bi recuperarea de dup\u0103 antrenament.<\/strong><\/span><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" title=\"proteine pentru femei biblia antrenamentelor\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/article-protein_designed_for_women.jpg\" alt=\"proteine pentru femei biblia antrenamentelor\" width=\"600\" \/><\/p>\n<p><span style=\"color: #666666;\">BCAA-uri au asemenea un con\u021binut caloric \u0219i cel ale zaharidelor sc\u0103zut \u0219i reprezint\u0103 o alternativ\u0103 pentru b\u0103uturile sportivilor. Ad\u0103ug\u00e2nd<\/span> <a title=\"bcaa\" href=\"http:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">5 g de BCAA<\/a> <span style=\"color: #666666;\">\u00een timpul antrenamentului sau \u00een perioada acestuia, poate ajuta <strong>la reducerea distrugerii mu\u0219chilor<\/strong> \u0219i sus\u021bine recuperarea muscular\u0103.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<h4><span style=\"color: #ff6600;\">Probiotice<\/span><\/h4>\n<p><span style=\"color: #666666;\">Fiecare dintre noi are \u00een tractul digestiv milioane de bacterii. Bacteriile bune ajut\u0103 organismul <strong>s\u0103 digere alimentele \u0219i absorbe nutrien\u021bii<\/strong> mai eficient. Probioticele sunt benefice pentru flora dumneavoastr\u0103 \u0219i le pute\u021bi g\u0103si sub numele de Lactobacillus \u0219i Bifidobacterium <strong>pe etichetele<\/strong> iaurturilor, pe chefir sau a alimentelor fermentate c\u00e2t \u0219i pe <strong>capsulele probiotice<\/strong> de \u00eenalt\u0103 calitate. Asigura\u021bi-v\u0103 c\u0103 probioticele sunt verificate dup\u0103 marc\u0103.<\/span><\/p>\n<h4><span style=\"color: #ff6600;\">Vitamina D<\/span><\/h4>\n<p><span style=\"color: #666666;\">De\u0219i organismul vostru produce vitamina D, atunci c\u00e2nd sunte\u021bi la soare, <strong>o mare parte din popula\u021bie sufer\u0103 de lipsa lui.<\/strong> Poate apar\u021bine\u021bi acestui mare grup de oameni \u0219i asta mai ales dac\u0103 <strong>lucra\u021bi \u00eentr-un birou<\/strong> sau locui\u021bi \u00eentr-o regiune \u00een care soarele rareori v\u0103 zambe\u0219te. Aceast\u0103 deficien\u021b\u0103 afecteaz\u0103 \u00eentreaga s\u0103n\u0103tatea general\u0103 \u0219i unele studii arat\u0103 c\u0103 poate <strong>afecta performan\u021bele atletice \u0219i cele de recuperare de dup\u0103 antrenamentele fizice<\/strong>. Dac\u0103 nu pute\u021bi primi suficient\u0103 vitamina D de la soare sau din alimenta\u021bie, pute\u021bi \u00eencearca s\u0103 lua\u021bi<\/span> <a title=\"vitamina d\" href=\"http:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" rel=\"noopener noreferrer\">vitamina D sub form\u0103 de suplimente nutritive<\/a>.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" title=\"proteine pentru femei biblia antrenamentelor\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/women-vitamins.jpg\" alt=\"proteine pentru femei biblia antrenamentelor\" width=\"600\" \/><\/p>\n<p style=\"text-align: center;\"><em> Luate din bodybuilding.com<\/em><\/p>\n<p><span style=\"color: #666666;\">Ce crede\u021bi doamnelor? \u00cencerca\u021bi s\u0103 urm\u0103ri\u021bi aceast\u0103 Biblie pentru antrenamente? Credem c\u0103 <strong>\u00een timp ce a\u021bi citit, a\u021bi \u00eenv\u0103\u021bat<\/strong> <strong>ceva<\/strong> \u0219i o s\u0103 p\u0103stra\u021bi ceea ce este mai bun din acest articol. \u00cen cazul \u00een care acest articol v-a fost util \u0219i v-a pl\u0103cut, nu ezita\u021bi \u0219i <strong>sprijini\u021bi-l prin distribuire.<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Biblia antrenamentelor pentru femei: Tot ce trebuie s\u0103 \u0219ti\u021bi despre fitness, r\u0103spunsuri la \u00eentreb\u0103ri despre planuri de antrenament \u0219i suplimente nutritive.<\/p>\n","protected":false},"author":25,"featured_media":164899,"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":[80],"tags":[7484,7358],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168283","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-nutritie","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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