{"id":182466,"date":"2020-09-04T10:59:52","date_gmt":"2020-09-04T08:59:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=182466"},"modified":"2024-05-27T08:25:02","modified_gmt":"2024-05-27T06:25:02","slug":"cum-sa-preveniti-accidentarile-si-durerile-de-genunchi-umeri-sau-spate-in-timpul-antrenamentului","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-preveniti-accidentarile-si-durerile-de-genunchi-umeri-sau-spate-in-timpul-antrenamentului\/","title":{"rendered":"Cum s\u0103 preveni\u021bi accident\u0103rile \u0219i durerile de genunchi, umeri sau spate \u00een timpul antrenamentului?"},"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\/cum-sa-preveniti-accidentarile-si-durerile-de-genunchi-umeri-sau-spate-in-timpul-antrenamentului\/#Cele_mai_frecvente_accidentari_din_timpul_antrenamentelor_si_cum_sa_le_preveniti\" title=\"Cele mai frecvente accident\u0103ri din timpul antrenamentelor \u0219i cum s\u0103 le preveni\u021bi\">Cele mai frecvente accident\u0103ri din timpul antrenamentelor \u0219i cum s\u0103 le preveni\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-preveniti-accidentarile-si-durerile-de-genunchi-umeri-sau-spate-in-timpul-antrenamentului\/#Dureri_si_leziuni_in_zona_lombara\" title=\"Dureri \u0219i leziuni \u00een zona lombar\u0103\">Dureri \u0219i leziuni \u00een zona lombar\u0103<\/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\/cum-sa-preveniti-accidentarile-si-durerile-de-genunchi-umeri-sau-spate-in-timpul-antrenamentului\/#Dureri_si_leziuni_la_nivelul_umerilor\" title=\"Dureri \u0219i leziuni la nivelul umerilor\">Dureri \u0219i leziuni la nivelul umerilor<\/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\/cum-sa-preveniti-accidentarile-si-durerile-de-genunchi-umeri-sau-spate-in-timpul-antrenamentului\/#Dureri_si_leziuni_la_genunchi\" title=\"Dureri \u0219i leziuni la genunchi\">Dureri \u0219i leziuni la genunchi<\/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\/cum-sa-preveniti-accidentarile-si-durerile-de-genunchi-umeri-sau-spate-in-timpul-antrenamentului\/#Dureri_si_leziuni_in_zona_cotului\" title=\"Dureri \u0219i leziuni \u00een zona cotului\">Dureri \u0219i leziuni \u00een zona cotului<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Oricine se poate accidenta <strong>\u00een timpul antrenamentelor,<\/strong>&nbsp;indiferent dac\u0103 <strong>este \u00eencep\u0103tor sau un culturist experimentat<\/strong>. Riscul de accidentare <strong>poate fi eliminat,<\/strong> dac\u0103 ve\u021bi <strong>respecta anumite m\u0103suri de siguran\u021b\u0103<\/strong>. Afla\u021bi care sunt <strong>motivele cele mai frecvente<\/strong> <strong>de producere a accident\u0103rilor,<\/strong> ce <strong>tipuri de leziuni<\/strong> se pot produce \u00een sala de sport \u0219i <strong>cum s\u0103 reu\u0219i\u021bi s\u0103 le preveni\u021bi<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-1124x750.jpg\" alt=\"Cum s\u0103 preveni\u021bi accident\u0103rile \u0219i durerile de genunchi, umeri sau spate \u00een timpul antrenamentului?\" class=\"wp-image-179560\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 preveni\u021bi accident\u0103rile \u0219i durerile de genunchi, umeri sau spate \u00een timpul antrenamentului?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Nu respecta\u021bi tehnica corect\u0103 de execu\u021bie a exerci\u021biilor<\/strong><\/h3>\n\n\n\n<p>Tehnica necorespunz\u0103toare este cea mai frecvent\u0103 problem\u0103, care <strong>provoac\u0103 accident\u0103ri \u00een timpul antrenamentului<\/strong> \u0219i afecteaz\u0103, \u00een special,&nbsp;<strong>\u00eencep\u0103torii.<\/strong>&nbsp;O tehnic\u0103 necorespunz\u0103toare de execu\u021bie a exerci\u021biilor <strong>pune \u00een pericol articula\u021biile \u0219i tendoanele,<\/strong> dar pute\u021bi, de asemenea, s\u0103 v\u0103 confrunta\u021bi cu accident\u0103ri mai nepl\u0103cute, cum ar fi <strong>deplasarea unui disc intervertebral sau o fractur\u0103 osoas\u0103.<\/strong> Ar trebui s\u0103 acorda\u021bi o aten\u021bie deosebit\u0103 <strong>execut\u0103rii corecte a exerci\u021biilor cu greut\u0103\u021bi.<\/strong> Pierderea controlului asupra unei haltere <strong>poate avea urm\u0103ri hrave<\/strong>. \u00cen plus, o&nbsp;<strong>tehnic\u0103 gre\u0219it\u0103 va irosi toate eforturile voastre&nbsp;<\/strong>\u0219i nu<strong> ve\u021bi ob\u021bine rezultatele dorite.<\/strong> Prin urmare, este foarte important <strong>s\u0103 studia\u021bi modul de execu\u021bie al exerci\u021biului<\/strong> \u00eenainte de \u00eencepe s\u0103 \u00eel realiza\u021bi. Atunci c\u00e2nd face\u021bi exerci\u021bii cu haltere, nu uita\u021bi <strong>s\u0103 verifica\u021bi fixarea greut\u0103\u021bilor<\/strong>, amplitudinea corect\u0103 a mi\u0219c\u0103rii \u0219i, de asemenea,&nbsp;<strong>ar trebui s\u0103 minimiza\u021bi smucirea excesiv\u0103 a halterei<\/strong>. Dac\u0103 sunte\u021bi \u00eencep\u0103tp\u0103tori,<strong> \u00eencerca\u021bi s\u0103 apela\u021bi la un antrenor fitness sau un sportiv cu experien\u021b\u0103<\/strong> pentru a v\u0103 ajuta s\u0103 \u00eenv\u0103\u021ba\u021bi <strong>s\u0103 executa\u021bi corect exerci\u021biile fizice<\/strong><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Exagera\u021bi cu greut\u0103\u021bile<\/strong><\/h3>\n\n\n\n<p>Ridicarea greut\u0103\u021bilor prea mari \u00eenseamn\u0103 o <strong>solicitare dispropor\u021bionat\u0103 pentru corp, mu\u0219chi \u0219i \u00eentregul aparat locomotor<\/strong>. Atunci c\u00e2nd <strong>ve\u021bi st\u0103p\u00e2ni tehnica corect\u0103 de execuare a exerci\u021biului<\/strong>, nu trebuie s\u0103 uita\u021bi c\u0103 la \u00eenceput <strong>nu trebuie s\u0103 exagera\u021bi cu greut\u0103\u021bile<\/strong>. Ar fi bine s\u0103 \u00eencepe\u021bi u\u0219or \u0219i <strong>s\u0103 ad\u0103uga\u021bi greut\u0103\u021bile treptat<\/strong>. Dac\u0103 <strong>pune\u021bi o greutate prea mare<\/strong> la \u00eenceputul antrenamentului, mu\u0219chii \u0219i articula\u021biile voastre vor experimenta un \u0219oc, ceea ce poate duce la <strong>supra\u00eenc\u0103rcare \u0219i accidentare.<\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-1124x749.jpeg\" alt=\" Exerci\u021biile fizice cu greut\u0103\u021bi v\u0103 pot provoca supra\u00eenc\u0103rcare muscular\u0103\" class=\"wp-image-179586\" style=\"width:843px;height:562px\" title=\" Exerci\u021biile fizice cu greut\u0103\u021bi v\u0103 pot provoca supra\u00eenc\u0103rcare muscular\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Nu v\u0103 \u00eenc\u0103lzi\u021bi<\/strong><\/h3>\n\n\n\n<p>De\u0219i <strong>\u00eenc\u0103lzirea<\/strong> <strong>\u00eenainte \u0219i dup\u0103 antrenament este esen\u021bial\u0103<\/strong>, multe persoane o omit din planul lor de antrenament. Proced\u00e2nd astfel, fac <strong>o gre\u0219eal\u0103 uria\u0219\u0103<\/strong>. <strong>\u00centinderea \u0219i \u00eenc\u0103lzirea mu\u0219chilor cu rezisten\u021b\u0103 redus\u0103<\/strong> \u00eenainte de orice activitate fizic\u0103 este un <strong>factor cheie<\/strong> <strong>\u00een prevenirea accident\u0103rilor.<\/strong> \u00cen plus, datorit\u0103 \u00eenc\u0103lzirii, <strong>ve\u021bi pompa circula\u021bia s\u00e2ngelui, ve\u021bi sus\u021bine mobilitatea articula\u021biilor \u0219i v\u0103 ve\u021bi preg\u0103ti pentru un antrenament solicitant.<\/strong> Cel mai eficient compromis \u00een cazul \u00eenc\u0103lzirii \u00eenainte de antrenament este de a <strong>combina c\u00e2teva minute de activitate aerob\u0103 cu \u00eenc\u0103lzirea dinamic\u0103.<\/strong> Dup\u0103 antrenament, dimpotriv\u0103, <strong>ar trebui s\u0103 v\u0103 concentra\u021bi pe \u00eentinderea static\u0103<\/strong> \u0219i <strong>astfel s\u0103 elimina\u021bi apari\u021bia febrei musculare<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Nu v\u0103 concentra\u021bi<\/strong><\/h3>\n\n\n\n<p>Cel mai eficient mod de prevenire a accident\u0103rilor este <strong>concentrarea total\u0103 \u0219i complex\u0103<\/strong>. Niciodat\u0103 <strong>nu trebuie s\u0103 v\u0103 antrena\u021bi f\u0103r\u0103 s\u0103 v\u0103 concentra\u021bi&nbsp;<\/strong>sau <strong>s\u0103 v\u0103 distrage\u021bi aten\u021bia \u00een timpul antrenamentului.<\/strong> Pe de o parte, <strong>nu ve\u021bi putea sim\u021bi pe deplin fiecare mu\u0219chi solicitat<\/strong>, pe de alt\u0103 parte, <strong>pute\u021bi foarte u\u0219or s\u0103 v\u0103 accidenta\u021bi din cauza neaten\u021biei<\/strong><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cele_mai_frecvente_accidentari_din_timpul_antrenamentelor_si_cum_sa_le_preveniti\"><\/span><strong>Cele mai frecvente accident\u0103ri din timpul antrenamentelor \u0219i cum s\u0103 le preveni\u021bi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen general, este valabil faptul c\u0103 <strong>ar trebui s\u0103 fi\u021bi aten\u021bi<\/strong> atunci c\u00e2nd executa\u021bi exerci\u021biile fizice. V\u0103 pute\u021bi provoca <strong>leziuni u\u0219oare, dar \u0219i mai grave,<\/strong> execut\u00e2nd gre\u0219it un exerci\u021biu sau doar <strong>printr-o simpl\u0103 alunecare<\/strong>. V\u0103 oferim o imagine de ansamblu asupra <strong>celor mai frecvente tipuri de leziuni<\/strong> \u0219i, de asemenea, <strong>instruc\u021biuni despre cum s\u0103 le preveni\u021bi,<\/strong> precum \u0219i <strong>sfaturi eficiente pentru recuperarea c\u00e2t mai rapid\u0103<\/strong> \u0219i revenirea \u00een sala de sport.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dureri_si_leziuni_in_zona_lombara\"><\/span><strong>Dureri \u0219i leziuni \u00een zona lombar\u0103<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durerea sau leziunile din <strong>zona&nbsp;inferioar\u0103 a spatelui<\/strong> sunt cauzate cel mai des de <strong>solicitarea excesiv\u0103 a mu\u0219chilor din jurul coloanei vertebrale<\/strong> sau de <strong>ridicarea greut\u0103\u021bilor dispropor\u021bionate \u00een combina\u021bie cu o tehnic\u0103 gre\u0219it\u0103 de executare a exerci\u021biilor<\/strong>, cum ar fi <strong>\u00eendrept\u0103rile sau ridicarea halterelor.<\/strong> \u00cen aceast\u0103 situa\u021bie se pot <strong>deplasa discurile intervertebrale, <\/strong>poate ap\u0103rea <strong>blocajul la nivel lombar<\/strong>, dar cea mai grav\u0103 accidentare este <strong>fractura coloanei vertebrale.<\/strong> De\u0219i aceasta nu este o <strong>leziune comun\u0103,<\/strong> speciali\u0219tii au \u00eent\u00e2lnit deja <strong>o astfel de consecin\u021b\u0103 a solicit\u0103rii excesive a zonei lombare a spatelui<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-1124x749.jpg\" alt=\"Cele mai frecvente accident\u0103ri din timpul antrenamentelor \u0219i cum s\u0103 le preveni\u021bi\" class=\"wp-image-179625\" style=\"width:843px;height:562px\" title=\"Cele mai frecvente accident\u0103ri din timpul antrenamentelor \u0219i cum s\u0103 le preveni\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min.jpg 1680w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>O alt\u0103 <strong>problem\u0103 de durat\u0103 \u0219i dificil de tratat<\/strong> este&nbsp;<strong>forma cronic\u0103 a fracturii de stres<\/strong> numit\u0103 <em>\u201espondiloz\u0103\u201d<\/em>, care \u00een traducere \u00eenseamn\u0103 fractura uneia dintre vertebre. Deoarece partea inferioar\u0103 a spatelui este <strong>str\u00e2ns legat\u0103 de regiunea lombar\u0103<\/strong>, de mu\u0219chii, oasele \u0219i organele sale, afectarea zonei lombare poate provoca \u0219i&nbsp;<strong>leziuni secundare<\/strong>. Cele mai frecvente sunt <strong>incapacitatea de a mi\u0219ca picioarele<\/strong> sau <strong>probleme de control ale tractului urinar \u0219i a vezicii urinare<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-1124x750.jpg\" alt=\"Dureri \u0219i leziuni \u00een zona lombar\u0103\" class=\"wp-image-179547\" style=\"width:843px;height:563px\" title=\"Dureri \u0219i leziuni \u00een zona lombar\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Durata tratamentului leziunilor din zona lombar\u0103 este <strong>de aproximativ o lun\u0103 sau dou\u0103<\/strong>, desigur, totul depinde de <strong>gravitatea leziunii<\/strong>. Despre timpul necesar&nbsp; refacerii trebuie <strong>s\u0103 consulta\u021bi medicul curant sau fizioterapeutul<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Factorii de risc pentru producerea leziunilor \u00een zona inferioar\u0103 a spatelui<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pozi\u021bia incorect\u0103 a spatelui \u00een timpul ridic\u0103rii halterelor<\/li>\n\n\n\n<li>\u00eent\u0103rirea insuficient\u0103 a coloanei vertebrale \u00een timpul ridic\u0103rii greut\u0103\u021bilor<\/li>\n\n\n\n<li>pentru sus\u021binerea coloanei vertebrale nu este implicat\u0103 \u00eentreaga zon\u0103 median\u0103 a corpului<\/li>\n\n\n\n<li>obiceiuri zilnice &#8211; spatele \u00eendoit, timpul prea lung petrecut pe scaun, munca care necesit\u0103 ridicarea obiectelor grele<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cum pot fi prevenite leziunile din zona inferioar\u0103 a spatelui<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dac\u0103 suferi\u021bi de dureri de spate sau a\u021bi suferit \u00een trecut o accidentare la spate, evita\u021bi \u00eendrept\u0103rile rom\u00e2ne\u0219ti, genuflexiunile \u0219i toate exerci\u021biile care implic\u0103 partea lombar\u0103<\/li>\n\n\n\n<li>completa\u021bi nivelul de&nbsp;<a href=\"https:\/\/gymbeam.ro\/nutritia-articulatiilor\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">colagen<\/a> &#8211; acesta se va ocupa de repararea \u021besuturilor deteriorate. Faza de remodelare a locului accidentat, adic\u0103 producerea de colagen de c\u0103tre propriul nostru organism, poate dura de la 2 la 4 luni de la debutul accident\u0103rii. Prin urmare, completarea din surse externe este foarte important\u0103. <span style=\"color: #ff6600;\">[5]<\/span><\/li>\n\n\n\n<li>c\u00e2nd ridica\u021bi greut\u0103\u021bi mari, sus\u021bine\u021bi-v\u0103 spatele \u0219i abdomenul cu&nbsp;centuri&nbsp;fitness<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dureri_si_leziuni_la_nivelul_umerilor\"><\/span><strong>Dureri \u0219i leziuni la nivelul umerilor<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul <strong>accident\u0103rilor la um\u0103r,<\/strong>&nbsp;cel mai adesea \u00eent\u00e2lnim aceste <strong>trei tipuri de leziuni<\/strong><strong>: <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>luxa\u021bia um\u0103rului<\/strong> &#8211; se produce atunci c\u00e2nd capul humeral iese din cavitatea&nbsp;glenoid\u0103 \u00een care este pozi\u021bionat \u00een mod normal \u0219i \u00een care se mi\u0219c\u0103. Se trateaz\u0103 prin repunerea imediat\u0103 la loc a humerusului \u00een cavitatea glenoid\u0103, dar acest lucru nu pune cap\u0103t problemelor. Aceast\u0103 procedur\u0103 este \u00eenso\u021bit\u0103 de dureri mari, sau chiar de inflamarea locului. Aceast\u0103 leziune apare cel mai frecvent la ridicarea greut\u0103\u021bilor excesive, la smucirea ganterei sau din cauza unei tehnici incorecte de executarea a exerci\u021biilor.<\/li>\n\n\n\n<li><strong>supra\u00eenc\u0103rcarea mu\u0219chilor um\u0103rului<\/strong> &#8211; este cel mai adesea cauzat\u0103 de o mi\u0219care continu\u0103 \u0219i repetitiv\u0103 a um\u0103rului. Atunci c\u00e2nd v\u0103 antrena\u021bi umerii, ar trebui s\u0103 efectua\u021bi mai pu\u021bine exerci\u021bii, dar mai multe serii, \u00eentre care s\u0103 v\u0103 odihni\u021bi suficient.<\/li>\n\n\n\n<li><strong>bursita<\/strong> &#8211; inflama\u021bia sau iritarea bursei seroase, adic\u0103 un sac umplut cu lichid lubrifiant, situat \u00eentre \u021besuturi, cum sunt oasele, tendoanele sau pielea. Cel mai frecvent motiv pentru apari\u021bia acesteia sunt mi\u0219c\u0103rile repetate \u00eentr-o anumit\u0103 zon\u0103 articular\u0103. Poate fi cauzat\u0103 \u0219i de ridicarea obiectelor grele deasupra capului &#8211; la ridicarea halterelor sau la exerci\u021bii fizice cu gantere sau kettlebel. Acest tip de leziune apare \u0219i \u00een caz de accidentare a genunchiului sau cotului.\n\n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-1124x749.jpg\" alt=\"Dureri \u0219i leziuni la nivelul umerilor\" class=\"wp-image-179599\" style=\"width:843px;height:562px\" title=\"Dureri \u0219i leziuni la nivelul umerilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Factorii de risc \u00een cazul accident\u0103rii umerilor<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ridicarea greut\u0103\u021bilor prea mari deasupra capului<\/li>\n\n\n\n<li>sindromul de impact &#8211; de exemplu, \u00een cazul sporturilor de contact<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>Cum s\u0103 preveni\u021bi leziunile la um\u0103r<\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>efectua\u021bi exerci\u021bii simple pentru a \u00eent\u0103ri coafa rotatorie a um\u0103rului<\/li>\n\n\n\n<li>completa\u021bi nivelul de colagen &#8211; va avea grij\u0103 de re\u00eennoirea \u021besuturilor deteriorate, mai ales dac\u0103 a\u021bi provocat o \u00eentindere muscular\u0103 sau luxa\u021bia um\u0103rului.&nbsp;<\/li>\n\n\n\n<li>r\u0103sf\u0103\u021ba\u021bi-v\u0103 cu masaje regulate &#8211; s-a demonstrat c\u0103 masajul regulat la um\u0103r poate preveni leziunile.<\/li>\n\n\n\n<li>\u00eencerca\u021bi terapia cu ap\u0103 cu ghea\u021b\u0103<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dureri_si_leziuni_la_genunchi\"><\/span><strong>Dureri \u0219i leziuni la genunchi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durerea \u0219i leziunile la genunchi pot fi cauzate de un&nbsp;<strong>efort excesiv<\/strong> <strong>sau de o tehnic\u0103 incorect\u0103 de execu\u021bie a exerci\u021biilor fizice,<\/strong> care <strong>deterioreaz\u0103 cartilajul articular \u0219i \u021besuturile moi ale genunchiului<\/strong>. \u00cens\u0103, v\u0103 pute\u021bi provoca leziuni prin smucirea genunchiului, de exemplu \u00een <strong>timpul exerci\u021biilor aerobice<\/strong> sau \u00eem timpul unui&nbsp;<strong>impact puternic cu solul, \u00een timpul genuflexiunilor sau fand\u0103rilor cu s\u0103ritur\u0103.<\/strong> Printre cele mai frecvente leziuni la genunchi se num\u0103r\u0103: <span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [8] [9] [10]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>leziuni LIA<\/strong> &#8211; indic\u0103 o ruptur\u0103 a ligamentului \u00eencruci\u0219at anterior (LIA), unul dintre cele patru ligamente, care leag\u0103 tibia cu femurul. Leziunile LIA sunt deosebit de frecvente la persoanele care joac\u0103 baschet, fotbal sau alte sporturi care necesit\u0103 schimb\u0103ri bru\u0219te de direc\u021bie.<\/li>\n\n\n\n<li><strong>ruptur\u0103 de menisc<\/strong> &#8211; meniscul este format din cartilaj elastic, care ac\u021bioneaz\u0103 ca un amortizor \u00eentre tibie \u0219i femur. Dac\u0103 smuci\u021bi genunchiul sau schimba\u021bi brusc direc\u021bia de mi\u0219care a genunchilor \u00een timp ce transporta\u021bi o greutate, acesta se poate rupe.<\/li>\n\n\n\n<li><strong>tendinit\u0103 patelar\u0103<\/strong> &#8211; este o inflama\u021bie a tendonului patelar, care leag\u0103 mu\u0219chiul cvadriceps cu tibia. Apare cel mai frecvent la alerg\u0103tori, schiori, bicicli\u0219ti \u0219i sportivi care sar \u00een timpul mi\u0219c\u0103rii.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-1124x749.jpg\" alt=\"Dureri \u0219i leziuni la genunchi\" class=\"wp-image-179573\" style=\"width:843px;height:562px\" title=\"Dureri \u0219i leziuni la genunchi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong>Factorii de risc \u00een cazul accident\u0103rilor la genunchi<\/strong><\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>modific\u0103ri bru\u0219te de mi\u0219c\u0103re ale genunchiului<\/li>\n\n\n\n<li>solicitarea articula\u021biilor genunchiului cu o sarcin\u0103 prea mare<\/li>\n\n\n\n<li>pozi\u021bie incorect\u0103 a genunchiului \u00een timpul ridic\u0103rii halterelor<\/li>\n\n\n\n<li>alergarea cu \u00eencruci\u0219area excesiv\u0103 a picioarelor<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong><strong>Cum pot fi prevenite accident\u0103rile \u00een zona genunchilor<\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00eent\u0103ri\u021bi mu\u0219chii din zona lombar\u0103, care controleaz\u0103 mi\u0219carea picioarelor<\/li>\n\n\n\n<li>completa\u021bi nivelul de colagen<\/li>\n\n\n\n<li>\u00eenc\u0103lzi\u021bi-v\u0103 \u00eenainte de antrenament sau orice activitate sportiv\u0103<\/li>\n\n\n\n<li>concentra\u021bi-v\u0103 pe exerci\u021bii eficiente de \u00eent\u0103rire a genunchilor &#8211; genuflexiuni, ridicarea c\u0103lc\u00e2ielor de pe sol \u00een timp ce sta\u021bi \u00een picioare, \u00eentinderea picioarelor \u00een genunchi \u00een timp ce sta\u021bi jos&nbsp;<\/li>\n\n\n\n<li>pentru a \u00eent\u0103ri \u0219i stabiliza genunchiul folosi\u021bi&nbsp;<a href=\"https:\/\/gymbeam.ro\/bandaj-din-neopren-pentru-genunchi-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">bandaje pentru genunchi<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sim\u021bi\u021bi <strong>dureri sau trosnituri \u00een genunchi<\/strong> \u00een timpul exerci\u021biilor fizice, \u00eencerca\u021bi s\u0103 introduce\u021bi \u00een antrenamentul vostru c\u00e2teva dintre urm\u0103toarele <a href=\"https:\/\/gymbeam.ro\/blog\/10-tipuri-de-exercitii-care-previn-trosniturile-si-durerile-de-genunchi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tipuri de exerci\u021bii care previn trosniturile \u0219i durerile de genunchi.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dureri_si_leziuni_in_zona_cotului\"><\/span><strong>Dureri \u0219i leziuni \u00een zona cotului<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durerea din zona cotului se poate <strong>manifesta din mai multe motive<\/strong>, dar cea mai frecvent\u0103 cauz\u0103 este <strong>antrenamentul excesiv, mi\u0219c\u0103rile bru\u0219te ale m\u00e2inilor sau ridicarea unei greut\u0103\u021bi dispropor\u021bionale.<\/strong> Cele mai frecvente leziuni la cot cauzate de exerci\u021bii fizice sunt: <span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [11] [12]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>epicondilita lateral\u0103<\/strong> &#8211; numit\u0103 \u0219i \u201e<em>cotul tenismenului\u201d<\/em> sau deteriorarea articula\u021biei exterioare a cotului, adic\u0103 microtraume, concret tendinoz\u0103. Dup\u0103 cum sugereaz\u0103 \u0219i denumirea, acesta este cel mai frecvent \u00eent\u00e2lnit\u0103 la juc\u0103torii de tenis, dar poate afecta pe oricine, care suprasolicit\u0103 \u00een mod frecvent \u0219i \u00een mod dispropor\u021bionat extensorii antebra\u021bului cu mi\u0219c\u0103ri repetate.<\/li>\n\n\n\n<li><strong>leziunea ligamentului colateral media (LCM)<\/strong> &#8211; numit \u0219i \u201e<em>cotul arunc\u0103torului de suli\u021b\u0103<\/em>\u201d este o leziune a p\u0103r\u021bii interioare a articula\u021biei cotului. Aceast\u0103 leziune este mai frecvent\u0103 \u00een sporturile, care necesit\u0103 arunc\u0103ri regulate cu obiecte. Un exemplu tipic este aruncarea cu mingea sau baschetul.<\/li>\n\n\n\n<li><strong>\u00eentinderea mu\u0219chilor<\/strong> &#8211; \u00een general, acestea sunt cele mai frecvente leziuni. \u00cen cazul cotului, leziunile \u0219i durerile acestuia ar putea fi cauzate de mu\u0219chii, care sunt direct conecta\u021bi la cot, cum este bicepsul, tricepsul, extensorii \u0219i flexorii antebra\u021bului.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"708\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-708x1124.jpg\" alt=\"Dureri \u0219i leziuni \u00een zona cotului\" class=\"wp-image-179612\" style=\"width:531px;height:843px\" title=\"Dureri \u0219i leziuni \u00een zona cotului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-708x1124.jpg 708w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-252x400.jpg 252w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-968x1536.jpg 968w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-1290x2048.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-scaled.jpg 1613w\" sizes=\"auto, (max-width: 708px) 100vw, 708px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong><strong><strong>Factorii de risc pentru producerea leziunilor \u00een zona cotului<\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mi\u0219carea repetat\u0103, care solicit\u0103 articula\u021biile cotului<\/li>\n\n\n\n<li>suprasolicitarea articula\u021biilor cotului cu o sarcin\u0103 prea mare<\/li>\n\n\n\n<li>mi\u0219carea brusc\u0103 a bra\u021belor atunci c\u00e2nd arunca\u021bi obiecte<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong><strong><strong><strong>Cum s\u0103 preveni\u021bi accident\u0103rile din zona cotului<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>folosi\u021bi o prindere neutr\u0103 a obiectelor<\/li>\n\n\n\n<li>asigura\u021bi-v\u0103 c\u0103 bicepsul, tricepsul, extensorii \u0219i flexorii antebra\u021bului sunt \u00eentin\u0219i suficient<\/li>\n\n\n\n<li>\u00eenc\u0103lzi\u021bi-v\u0103 \u00eenainte de antrenament sau \u00eenainte de a efectua orice activitate fizic\u0103<\/li>\n\n\n\n<li>evita\u021bi mi\u0219c\u0103rile bru\u0219te ale cotului<\/li>\n\n\n\n<li>pentru a stabiliza \u0219i fixa articula\u021bia cotului folosi\u021bi<a href=\"https:\/\/gymbeam.ro\/bandaje-pentru-coate-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;bandaje pentru cot<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i accident\u0103rile <strong>nu sunt o chestiune pl\u0103cut\u0103<\/strong>, nu le permite\u021bi <strong>s\u0103 v\u0103 for\u021beze s\u0103 lua\u021bi pauz\u0103 de la antrenamente pentru mult timp<\/strong>. Sper\u0103m c\u0103 v-a ajutat <strong>ghidul nostru cu cele mai frecvente accident\u0103ri din cadrul antrenamentelor<\/strong> \u0219i instruc\u021biuni despre <strong>cum s\u0103 le preveni\u021bi<\/strong>. Nu este nimic mai important dec\u00e2t <strong>motiva\u021bia voastr\u0103 de a merge mai departe!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi suferit \u00een cadrul antrenamentelor <strong>una dintre leziunile men\u021bionate?<\/strong> Cum a\u021bi procedat? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne <strong>experien\u021ba voastr\u0103 \u00een sec\u021biunea de comentarii.<\/strong> Dac\u0103 v-a pl\u0103cut articolul \u0219i v-a fost de ajutor, nu uita\u021bi s\u0103-l <strong>distribui\u021bi<\/strong> \u0219i prietenilor vo\u0219tri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJoint Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves &amp; Wrist Wraps\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Oricine se poate accidenta \u00een timpul antrenamentelor, indiferent dac\u0103 este \u00eencep\u0103tor sau un culturist experimentat. Riscul de accidentare poate fi eliminat dac\u0103 ve\u021bi respecta anumite m\u0103suri de siguran\u021b\u0103. Afla\u021bi care sunt motivele cele mai frecvente de producere a accident\u0103rilor, ce tipuri de leziuni se pot produce \u00een sala de sport \u0219i cum s\u0103 le preveni\u021bi.<\/p>\n","protected":false},"author":22,"featured_media":179664,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,6794,6722],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-182466","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-articulatii","10":"tag-nutritia-articulatiilor","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 preveni\u021bi accident\u0103rile \u0219i durerile de genunchi, umeri sau spate \u00een timpul antrenamentului? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Afla\u021bi cum pute\u021bi preveni accident\u0103rile la spate, genunchi \u0219i umeri \u00een timpul antrenamentului. 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