{"id":168428,"date":"2016-12-08T00:00:00","date_gmt":"2016-12-07T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/"},"modified":"2023-09-08T09:13:09","modified_gmt":"2023-09-08T07:13:09","slug":"cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/","title":{"rendered":"Cele mai bune 10 exerci\u021bii pentru fese cu propria greutate"},"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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#Chiar_inainte_de_a_incepe_%E2%80%93_structurati-va_antrenamentele\" title=\"Chiar \u00eenainte de a \u00eencepe &#8211; structura\u021bi-v\u0103 antrenamentele!\">Chiar \u00eenainte de a \u00eencepe &#8211; structura\u021bi-v\u0103 antrenamentele!<\/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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#Recomandam_chiar_mai_putine_antenamente%E2%80%A6\" title=\"Recomand\u0103m chiar mai pu\u021bine antenamente&#8230;\">Recomand\u0103m chiar mai pu\u021bine antenamente&#8230;<\/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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#1_Genuflexiuni_complete\" title=\"1. Genuflexiuni complete\">1. Genuflexiuni complete<\/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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#2_Pozitia_calului\" title=\"2. Pozi\u021bia calului\">2. Pozi\u021bia calului<\/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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#3_Urcarea_pe_platforma\" title=\"3. Urcarea pe platform\u0103\">3. Urcarea pe platform\u0103<\/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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#4_Hip-thrustsemi-pod\" title=\"4. Hip-thrust(semi-pod)\">4. Hip-thrust(semi-pod)<\/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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#5_Ridicarea_picioarelor_la_spate\" title=\"5. Ridicarea picioarelor la spate\">5. Ridicarea picioarelor la spate<\/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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#6_Ridicarea_picioarelor_in_lateral\" title=\"6. Ridicarea picioarelor \u00een lateral\">6. Ridicarea picioarelor \u00een lateral<\/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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#7_Fandari_laterale\" title=\"7. Fand\u0103ri laterale\">7. Fand\u0103ri laterale<\/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\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#8_Ridicari_laterale_ale_picioarelor_cu_genunchiul_indoit_la_90_de_grade\" title=\"8. Ridicari laterale ale picioarelor, cu genunchiul \u00eendoit la 90 de grade\">8. Ridicari laterale ale picioarelor, cu genunchiul \u00eendoit la 90 de grade<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#9_Podul\" title=\"9. Podul\">9. Podul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exercitii-pentru-fese-cu-propria-greutate\/#10_Fluturarea_picioarelor_deasupra_solului\" title=\"10. Fluturarea picioarelor deasupra solului\">10. Fluturarea picioarelor deasupra solului<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"color: #666666;\">Toat\u0103 lumea <strong>vrea s\u0103 se men\u021bin\u0103 \u00een form\u0103<\/strong>. Unele persoane lucreaz\u0103 tot timpul anului, al\u021bii \u00eencep atunci c\u00e2nd prima floare r\u0103sare afar\u0103 \u0219i au sim\u021bit sosirea verii. Cu toate acestea, <em>&#8220;a-\u021bi umfla mu\u0219chii&#8221;<\/em> \u00eenseamn\u0103 ceva diferit pentru fiecare persoan\u0103.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">\u00cen timp ce b\u0103rba\u021bii se concentreaz\u0103 \u00eenainte de sosirea verii pe pierderea de c\u00e2t mai multe kilograme \u0219i de a-\u0219i cre\u0219te bicepsul sau pieptul, cele mai multe femei \u00ee\u0219i doresc un posterior perfect, <strong>care le va da \u00eencredere atunci c\u00e2nd merg pe jos<\/strong> \u00een ora\u0219 \u00een fust\u0103 scurt\u0103. Sincer, ce femeie nu \u0219i-ar dori un fund ca al lui J-Lo sau Beyonce?<em> Bine<\/em>. Sunt \u0219i care nu doresc acest lucru, dar majoritatea t\u00e2njesc din greu dup\u0103 un fund ferm, iar unele femei chiar \u0219i dup\u0103 unul bombat \u0219i perfect rotund . Dac\u0103 dori\u021bi <strong>s\u0103 v\u0103 concentra\u021bi pe mu\u0219chii fesieri<\/strong>, cu siguran\u021b\u0103 ve\u021bi \u00eencerca exerci\u021biile care pot fi g\u0103site mai jos.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Chiar_inainte_de_a_incepe_%E2%80%93_structurati-va_antrenamentele\"><\/span><span style=\"color: #666666;\">Chiar \u00eenainte de a \u00eencepe &#8211; structura\u021bi-v\u0103 antrenamentele!<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Pur \u0219i simplu spus, nu se poate, pentru c\u00e2teva minute, la \u00eent\u00e2mplare s\u0103 v\u0103 antrena\u021bi atunci c\u00e2nd nu sunte\u021bi \u00een starea de spirit potrivit\u0103 sau de a <strong>repeta de 100 de ori un anumit exerci\u021biu<\/strong>. Nu pute\u021bi avea rezultatele a\u0219teptate. Exist\u0103 mai multe concepte importante pe care trebuie s\u0103 le \u00een\u021belege\u021bi<strong> \u00eenainte de \u00eenceperea antrenamentului<\/strong>.<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tumblr_n2dktwRcrF1qkegsbo1_500.png\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" width=\"400\" \/>\n<p><span style=\"color: #666666;\">\u2022 Trebuie s\u0103 efectua\u021bi aproximativ <strong>3 seturi de c\u00e2te 2-3 exercitii<\/strong> pentru partea corpului pe care v\u0103 concentra\u021bi  pe un anumit antrenament.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Ave\u021bi nevoie de greut\u0103\u021bi, ca si provocare, dac\u0103 face\u021bi mai mult de<strong> 12-15 repet\u0103ri<\/strong>, bazat mai mult pe rezisten\u021b\u0103 mai degrab\u0103, dec\u00e2t cre\u0219terea masei musculare.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Ave\u021bi nevoie de supra\u00eenc\u0103rcare progresiv\u0103, ca mu\u0219chii s\u0103 vi se dezvolte. Prin urmare, se adaug\u0103 \u00een greutate, m\u0103rirea num\u0103rului de repeti\u021bii, ad\u0103uga\u021bi mai multe seturi, <strong>op\u021biuni mai dificile<\/strong> sau de decelerare pentru fiecare repeti\u021bie.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Niciodat\u0103 nu po\u021bi izola complet mu\u0219chii, al\u021bi mu\u0219chi(sinergi\u0219ti) vor lucra \u00eempreun\u0103 cu mu\u0219chiul primar.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Dac\u0103 dori\u021bi <strong>un fund cu adev\u0103rat perfect<\/strong>, picioarele trebuie s\u0103-i urmeze fiecare mi\u0219care.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Recomandam_chiar_mai_putine_antenamente%E2%80%A6\"><\/span><span style=\"color: #666666;\">Recomand\u0103m chiar mai pu\u021bine antenamente&#8230;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">V\u0103 recomand\u0103m s\u0103 efectua\u021bi un antrenament complet al corpului <strong>de dou\u0103-trei ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, \u00eenso\u021bit de dou\u0103 sau trei programe de antrenament cardio, cum ar fi alergarea, care se va ad\u0103uga form\u0103rii suplimentar\u0103 pentru a dezvolta mu\u0219chii. Acest lucru va asigura c\u0103 <strong>nu se vor dezvolta dezechilibre musculare<\/strong> care pot ar\u0103ta un pic ciudat \u0219i afecta s\u0103n\u0103tatea. S-ar putea s\u0103 dori\u021bi s\u0103 alterna\u021bi exerci\u021biile \u00een timpul antrenamentului.<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tumblr_n8bmhqwx2h1r6se7zo1_500.png\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" \/>\n<p><span style=\"color: #666666;\">Executa\u021bi <strong>3 seturi exerci\u021bii cu o greutate mai solicitant\u0103<\/strong>, \u00een mod ideal, pe care s\u0103 le repeta\u021bi <strong>doar de 10-12 ori<\/strong>. Dac\u0103 practica\u021bi exerci\u021biul cu propria greutate, face\u021bi cel pu\u021bin <strong>15 p\u00e2n\u0103 la 25 de repet\u0103ri<\/strong>. Dezvolta\u021bi variante mai grele \u0219i ad\u0103uga\u021bi greut\u0103\u021bi, repeta\u021bi, \u00eencetini\u021bi sau face\u021bi mai multe seturi, de 2-4. Atunci c\u00e2nd primi\u021bi recomand\u0103ri despre exerci\u021bii, pare a fi prea simplu.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">S\u0103 trecem la exerci\u021bii, cu ajutorul c\u0103rora ve\u021bi ob\u021bine posteriorul visurilor dvs.!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Genuflexiuni_complete\"><\/span><span style=\"color: #ff6600;\">1. Genuflexiuni complete<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">\u00cen cazul \u00een care v\u0103 decide\u021bi s\u0103 faceti genoflexiuni cu greutatea corpului, cea mai bun\u0103 op\u021biune este sa va lasati in jos cat de mult puteti. \u00cen acela\u0219i timp, \u00eencerca\u021bi s\u0103 p\u0103stra\u021bi spatele drept. Acest lucru asigur\u0103 <strong>activarea maxima a musculaturii feselor<\/strong>. Picioarele ar trebui s\u0103 fie un pic mai \u00een afar\u0103 dec\u00e2t l\u0103\u021bimea umerilor iar genunchii spre exterior, dar asta depinde \u0219i de constitutia dvs.<\/span><\/p>\n<p><span style=\"color: #666666;\">Pentru a se asigura c\u0103 genunchii \u0219i spatele t\u0103u nu se mi\u0219c\u0103, \u00eencerca\u021bi s\u0103 \u021bine\u021bi palma pe pieptul dvs \u0219i \u00eendrepta\u021bi coatele. Pentru a m\u0103ri intensitatea exerci\u021biului, \u021bine\u021bi \u00een dreptul pieptului o greutate sau \u00eencerca\u021bi genuflexiuni doar pe un singur picior, <strong>pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi flexibilitatea, precum \u0219i echilibrul<\/strong>.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Pozitia_calului\"><\/span><span style=\"color: #ff6600;\">2. Pozi\u021bia calului<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Pozi\u021bia calului este \u00een centrul multor arte martiale, \u0219i, de asemenea, o modalitate foarte bun\u0103 de a <strong>construi puterea \u0219i m\u0103rimea<\/strong> coapselor \u0219i a feselor. \u00cencepe prin a <strong>ridica picioarele la aceeasi inaltime precum cea a corpului<\/strong> \u0219i apoi stai ghemuit ca \u0219i cum ai sta pe un scaun.<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Horse-stance-1024x576.jpg\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" width=\"700\" \/>\n<p><span style=\"color: #666666;\">Coapsele dvs ar trebui s\u0103 fie paralele cu solul. Sunt sigur c\u0103 ve\u021bi sim\u021bi <strong>o senza\u021bie de arsur\u0103, dar nu renun\u021ba\u021bi<\/strong>. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie, at\u00e2ta timp c\u00e2t pute\u021bi. \u00cencep\u0103torii ar trebui s\u0103 reziste aproximativ <strong>15-30 de secunde<\/strong> \u0219i s\u0103 extind\u0103 gradual aceast\u0103 perioad\u0103 c\u0103tre o pozi\u021bie avansat\u0103, unde ar trebui s\u0103 reziste \u00een jur de <strong>5-10 minute<\/strong>.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Urcarea_pe_platforma\"><\/span><span style=\"color: #ff6600;\">3. Urcarea pe platform\u0103<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Acesta este un antrenament dinamic excelent, care activeaza imediat mu\u0219chii fesieri, oferind \u00een acela\u0219i timp <strong>un antrenament cardiovascular bun<\/strong>. Tot ce trebuie este <strong>o platform\u0103<\/strong> un pic mai \u00eenalt\u0103 dec\u00e2t \u00een\u0103l\u021bimea genunchiului &#8211; ideal este aproximativ in dreptul coapselor. Cu toate acestea, pute\u021bi \u00eencepe, de asemenea, cu o platform\u0103 mai mic\u0103, de exemplu cu un scaun.<\/span><\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2017-04-05-create-innovative-fitness-programs-step-up.png\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" width=\"700\" height=\"581\" \/>\n<p><span style=\"color: #666666;\">Cu un picior urcati-v\u0103 pe platform\u0103,<strong> transfer\u00e2nd greutatea pe genunchiul piciorului<\/strong>, urca\u021bi sus pe ea \u0219i apoi reveniti \u00eencet \u00eenapoi la pozi\u021bia ini\u021bial\u0103. Acest exerci\u021biu poate fi mai dificil atunci c\u00e2nd \u021bine\u021bi \u00een m\u00e2ini 2 gantere sau 2 sticle umplute cu ap\u0103.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Hip-thrustsemi-pod\"><\/span><span style=\"color: #ff6600;\">4. Hip-thrust(semi-pod)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Acest exerci\u021biu este <strong>unul dintre cele mai bune exerci\u021bii<\/strong> pentru fesieri. Se va sim\u021bi, prin urmare, un pic de durere dup\u0103 exerci\u021biu. Pentru a \u00eencerca acest exerci\u021biu, pur \u0219i simplu v\u0103 \u00eentinde\u021bi, a\u0219eza\u021bi picioarele confortabil pe podea, <strong>\u00eendoi\u021bi-le \u0219i ridica\u021bi fesele de pe podea<\/strong>. Odat\u0103 ce ave\u021bi fundul ridicat, doar <strong>picioarele ar trebui s\u0103 ating\u0103 solul<\/strong>, precum \u0219i umerii \u0219i capul.<\/span><\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-152146075.jpg\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" width=\"700\" height=\"432\" \/>\n<p><span style=\"color: #666666;\">Asigura\u021bi-v\u0103 c\u0103 <strong>ridicarea pelvisului<\/strong> este c\u00e2t mai sus \u0219i nu uita\u021bi sa incordati bine mu\u0219chii fesieri, precum \u0219i abdomenul. Acest exerci\u021biu, dup\u0103 doar o perioad\u0103 scurt\u0103 de timp, va p\u0103rea foarte simplu, astfel \u00eenc\u00e2t pute\u021bi <strong>\u00eencerca \u0219i diferite variante ale sale<\/strong>, cum ar fi s\u0103 \u00eendrepta\u021bi un picior, \u00een timp ce cel\u0103lalt este pe p\u0103m\u00e2nt. De asemenea, pute\u021bi pune o greutate(disc, ganter\u0103 sau bar\u0103) pe partea inferioar\u0103 a abdomenului \u0219i s\u0103 o men\u021bine\u021bi cu m\u00e2inile pentru stabilitate.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Ridicarea_picioarelor_la_spate\"><\/span><span style=\"color: #ff6600;\">5. Ridicarea picioarelor la spate<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">A\u0219eza\u021bi-v\u0103 pe genunchi, cu m\u00e2inile puse \u00een dreptul umerilor, dup\u0103 cum vede\u021bi \u00een imagine, \u0219i \u00eencepeti s\u0103 ridicati un picior c\u0103tre tavan. Apoi aduce\u021bi \u00eencet piciorul \u00eenapoi \u0219i \u00eendrepta\u021bi. Acest exerci\u021biu poate \u00eencepe sa vi se par\u0103<strong> un pic mai dificil<\/strong>, \u0219i pute\u021bi avea crampe, deci asigura\u021bi-v\u0103 c\u0103 sunte\u021bi<strong> bine \u00eencalzit\u0103 \u0219i f\u0103r\u0103 \u00eentinderi musculare<\/strong>.<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Rear-leg-raises.png\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" width=\"700\" \/>\n<h2><span class=\"ez-toc-section\" id=\"6_Ridicarea_picioarelor_in_lateral\"><\/span><span style=\"color: #ff6600;\">6. Ridicarea picioarelor \u00een lateral<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">\u00centinde\u021bi-va pe o parte &#8211; nu pe orice suprafa\u021b\u0103, \u00eentinde o p\u0103tur\u0103 sau un covora\u0219 pentru yoga- ridica\u021bi piciorul, \u0219i apoi <strong>\u00eencet readuceti-l \u00een pozi\u021bia sa ini\u021bial\u0103<\/strong>. C\u00e2nd a\u021bi terminat ridicarea unui picior, intoarceti-va pe cealalt\u0103 parte \u0219i repetati cu cel\u0103lalt picior. Este un exerci\u021biu de mare importan\u021ba pentru<strong> mu\u0219chii exteriori(abductori) ai picioarelor, precum \u0219i fesieri.<\/strong><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Fandari_laterale\"><\/span><span style=\"color: #ff6600;\">7. Fand\u0103ri laterale<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Acest exerci\u021biu este decisiv, nu numai pentru c\u0103 va solicita mult picioarele si fesele, dar, de asemenea, pentru c\u0103 va poate <strong>\u00eembun\u0103t\u0103\u021bi echilibrul \u0219i flexibilitatea<\/strong>.<\/span><\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-638442416.jpg\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" width=\"700\" height=\"467\" \/>\n<p><span style=\"color: #666666;\">Mai \u00eent\u00e2i dep\u0103rta\u021bi picioarele pu\u021bin <strong>mai in exterior dec\u00e2t umerii<\/strong>, muta\u021bi-v\u0103 greutatea dintr-o parte in cealalt\u0103, \u00een timp ce un picior este indoit \u0219i altul perfect \u00eentins. Degetele de la picioare ar trebui s\u0103 fie \u00eendreptate spre tavan. C\u00e2nd ajungeti \u00een pozi\u021bia corect\u0103, ca in fotografie,<strong> r\u0103m\u00e2neti a\u0219a <strong>o perioada<\/strong><\/strong>, iar apoi muta\u021bi greutatea pe cealalt\u0103 parte. Nu uita\u021bi s\u0103 \u00eencorda\u021bi abdomenul pentru o stabilitate mai bun\u0103. Acest exerci\u021biu se desf\u0103\u0219oar\u0103 \u00eencet, \u0219i asigura\u021bi-v\u0103 tot timpul<strong> c\u0103 il executati \u00een mod corect.<\/strong><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Ridicari_laterale_ale_picioarelor_cu_genunchiul_indoit_la_90_de_grade\"><\/span><span style=\"color: #ff6600;\">8. Ridicari laterale ale picioarelor, cu genunchiul \u00eendoit la 90 de grade<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Acest exerci\u021biu se mai nume\u0219te si &#8220;hidrantul de incediu&#8221;, fiind folosit des de catre patrupezi. Asezati-va pe genunchi, apoi pe partea din spate a picioarelor, iar apoi ridica\u021bi un picior \u0219i trage\u021bi-l \u00een lateral precum un patruped, atunci c\u00e2nd isi &#8220;marcheaza teritoriul&#8221;.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Fire-hydrants1.jpg\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" width=\"700\" \/>\n<p><span style=\"color: #666666;\">Face\u021bi acest exerci\u021biu c\u00e2t timp puteti, \u00eencepeti cu 20-30 de secunde dup\u0103 trei seturi. Este un exerci\u021biu esen\u021bial pentru <strong>\u00eembun\u0103t\u0103\u021birea mobilit\u0103\u021bii<\/strong> \u0219i, \u00een plus, fa\u021b\u0103 de antrenarea <strong>fesierilor<\/strong>,ve\u021bi activa \u0219i unii dintre <strong>mu\u0219chii mai mici de la nivelul picioarelor<\/strong>, care sunt de obicei mai dificil de lucrat.<\/span><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"9_Podul\"><\/span><span style=\"color: #ff6600;\">9. Podul<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Intinde-te pe spate, pune picioarele pe p\u0103m\u00e2nt, precum \u0219i palmele, astfel \u00eenc\u00e2t s\u0103 p\u0103streze degetele \u00eendreptate spre umeri. Ulterior, \u00eencepe\u021bi <strong>s\u0103 v\u0103 ridica\u021bi \u00eencet<\/strong> \u0219i s\u0103 v\u0103 sprijini\u021bi pe m\u00e2ini \u0219i picioare.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Podul necesit\u0103 <strong>mobilitatea <strong>\u00eencheieturilor<\/strong> \u0219i a umerilor<\/strong>, precum \u0219i m\u00e2ini puternice si <strong>este extrem de stabile<\/strong>. \u00centr-adev\u0103r, <strong>v\u0103 lucreaza posteriorul, picioarele \u0219i umerii,<\/strong> \u00een timp ce intareste mu\u0219chii abdominali \u0219i a partea superioar\u0103 a corpului.<\/span><\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637777962.jpg\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" width=\"700\" height=\"467\" \/>\n<p><span style=\"color: #666666;\">Atunci c\u00e2nd reu\u0219iti s\u0103 faci podul, men\u021bine\u021bi \u00een aceast\u0103 pozi\u021bie c\u00e2t mai mult posibil &#8211; <strong>30 p\u00e2n\u0103 la 60 de secunde,<\/strong> apoi pute\u021bi modifica limita de timp. Dar, <strong>niciodat\u0103 nu faceti podul pentru mai mult de 2 sau 3 minute<\/strong>, pentru ca v\u0103 vine \u00een cap prea mult s\u00e2nge. Apoi, revino \u00eenapoi pe p\u0103m\u00e2nt \u0219i asteapta 60 p\u00e2n\u0103 la 90 secunde, p\u00e2n\u0103 c\u00e2nd s\u00e2nge pleaca \u00een alte p\u0103r\u021bi ale corpului.<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Acest exerci\u021biu este esen\u021bial la final de antrenament. Dac\u0103 l-a\u021bi g\u0103sit prea simplu, <strong>pute\u021bi \u021bine un picior \u00een aer,<\/strong> fiind, \u00eentr-adev\u0103r, mai dificil.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_Fluturarea_picioarelor_deasupra_solului\"><\/span><span style=\"color: #ff6600;\">10. Fluturarea picioarelor deasupra solului<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #666666;\">Acest exerci\u021biu se concentreaz\u0103 pe mu\u0219chii abdominali \u0219i muschii feselor, cele dou\u0103 p\u0103r\u021bi ale corpului pe care <strong>orice femeie le vrea bine definite<\/strong>. Intinde\u021bi-v\u0219 pe spate, ridicati picioarele de pe sol, men\u021bineti-le la acest nivel \u0219i \u00eencepeti s\u0103 ridicati un picior un pic mai sus, iar apoi reveni\u021bi la pozi\u021bia sa ini\u021bial\u0103 pentru a doua etap\u0103. Intinde\u021bi picioarele de fiecare dat\u0103 \u0219i \u00eencerca\u021bi s\u0103 realizati acest exerci\u021biu at\u00e2ta timp c\u00e2t este posibil. <strong>Cu timpul ve\u021bi rezista mult mai mult<\/strong> dec\u00e2t la \u00eenceput.<\/span><\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"10 exerci\u021bii eficiente pentru un posterior de vis\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-641255898.jpg\" alt=\"10 exerci\u021bii eficiente pentru un posterior de vis\" width=\"700\" height=\"466\" \/>\n<p><span style=\"color: #666666;\">Acestea au fost unele dintre cele mai bune exerci\u021bii<strong> pentru ca posteriorul sa se dezvolte complet, rotund \u0219i ferm<\/strong>. Chiar \u0219i a\u0219a, exerci\u021biile care sunt cu adev\u0103rat eficiente, <strong>nu ar trebui s\u0103 neglijeze celelalte p\u0103r\u021bi ale corpului<\/strong>, precum \u0219i cele cardio. Nu este nevoie de a exagera cu mai mult de trei antrenamente pe s\u0103pt\u0103m\u00e2n\u0103. S\u0103 v\u0103 concentrati pe alte p\u0103r\u021bi ale corpului pentru a construi toate curbele potrivite!<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p><span style=\"color: #666666;\">Noi v\u0103 \u00eencuraj\u0103m s\u0103 fiti al\u0103turi de noi, \u00een comentariile dvs de-a lungul exerci\u021biilor pentru fese mai ferme. Desigur, va multumim <strong>de sprijinul dvs precum si de impartasirea parerilor!<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>10 cele mai bune exerci\u021bii pentru fesieri, cu propria greutate, \u0219i ve\u021bi avea un posterior de vis. Nu v\u0103 trebuie nimic, doar dorin\u021ba de antrenare \u0219i pu\u021bin timp.<\/p>\n","protected":false},"author":25,"featured_media":106516,"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":[85,95],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168428","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-retete","8":"category-instructiuni-si-sfaturi","9":"h-entry","10":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cele mai bune 10 exerci\u021bii pentru fese cu propria greutate - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"10 cele mai bune exerci\u021bii pentru fesieri, cu propria greutate, \u0219i ve\u021bi avea un posterior de vis. 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