{"id":187546,"date":"2020-10-06T13:31:19","date_gmt":"2020-10-06T11:31:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=187546"},"modified":"2024-05-29T09:47:42","modified_gmt":"2024-05-29T07:47:42","slug":"puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/","title":{"rendered":"Pute\u021bi c\u00e2\u0219tiga mas\u0103 muscular\u0103 mai repede sau pute\u021bi pierde \u00een greutate prin surprinderea mu\u0219chilor?"},"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\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/#In_ce_consta_un_antrenament_reusit_si_daca_sunt_inutile_schimbarile_constante_ale_antrenamentului_si_%E2%80%9Esocarea%E2%80%9D_muschilor\" title=\"\u00cen ce const\u0103 un antrenament reu\u0219it \u0219i dac\u0103 sunt inutile schimb\u0103rile constante ale antrenamentului \u0219i \u201e\u0219ocarea\u201d mu\u0219chilor?\">\u00cen ce const\u0103 un antrenament reu\u0219it \u0219i dac\u0103 sunt inutile schimb\u0103rile constante ale antrenamentului \u0219i \u201e\u0219ocarea\u201d mu\u0219chilor?<\/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\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/#Planificarea_corecta_a_antrenamentului_va_ajuta_sa_aveti_o_silueta_sexy_si_o_performanta_sportiva_excelenta\" title=\"Planificarea corect\u0103 a antrenamentului v\u0103 ajut\u0103 s\u0103 ave\u021bi o siluet\u0103 sexy \u0219i o performan\u021b\u0103 sportiv\u0103 excelent\u0103\">Planificarea corect\u0103 a antrenamentului v\u0103 ajut\u0103 s\u0103 ave\u021bi o siluet\u0103 sexy \u0219i o performan\u021b\u0103 sportiv\u0103 excelent\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\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/#Cum_sa_imbunatatiti_in_mod_corespunzator_performanta_sportiva_si_sa_depasiti_stagnarea_in_ceea_ce_priveste_antrenamentele_si_pierderea_in_greutate\" title=\"Cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi \u00een mod corespunz\u0103tor performan\u021ba sportiv\u0103 \u0219i s\u0103 dep\u0103\u0219i\u021bi stagnarea \u00een ceea ce prive\u0219te antrenamentele \u0219i pierderea \u00een greutate?\">Cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi \u00een mod corespunz\u0103tor performan\u021ba sportiv\u0103 \u0219i s\u0103 dep\u0103\u0219i\u021bi stagnarea \u00een ceea ce prive\u0219te antrenamentele \u0219i pierderea \u00een greutate?<\/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\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/#3_mecanisme_care_stimuleaza_cresterea_musculara_fara_de_care_nu_veti_obtine_rezultate\" title=\"3 mecanisme care stimuleaz\u0103 cre\u0219terea muscular\u0103, f\u0103r\u0103 de care nu ve\u021bi ob\u021bine rezultate\">3 mecanisme care stimuleaz\u0103 cre\u0219terea muscular\u0103, f\u0103r\u0103 de care nu ve\u021bi ob\u021bine rezultate<\/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\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/#Periodizarea_antrenamentului_%E2%80%9Esocul_muscular%E2%80%9D_si_modificarile_frecvente_ale_antrenamentului_sunt_complet_inutile\" title=\"Periodizarea antrenamentului: \u201e\u0219ocul muscular\u201d \u0219i modific\u0103rile frecvente ale antrenamentului sunt complet inutile?\">Periodizarea antrenamentului: \u201e\u0219ocul muscular\u201d \u0219i modific\u0103rile frecvente ale antrenamentului sunt complet inutile?<\/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\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/#Ce_sa_intelegeti_de_aici\" title=\"Ce s\u0103 \u00een\u021belege\u021bi de aici?\">Ce s\u0103 \u00een\u021belege\u021bi de aici?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Probabil c\u0103 vom experimenta un adev\u0103rat \u0219oc dac\u0103&nbsp;<strong>intr\u0103m sub un du\u0219 rece diminea\u021ba,<\/strong>&nbsp;\u00eent\u00e2lnim un urs \u00een p\u0103dure sau ne g\u0103sim \u00een fa\u021ba unei h\u0103r\u021bi a metroului din New York, \u00een timp ce am tr\u0103it \u00een singur\u0103tate p\u00e2n\u0103 acum.&nbsp;<strong>Mu\u0219chii pot fi \u201e\u0219oca\u021bi \u0219i deruta\u021bi\u201d<\/strong>&nbsp;pentru a ob\u021bine mai repede rezultatele pe care ni le dorim?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 idee a fost destul de popularizat\u0103 de programele de exerci\u021bii P90X cu intensitate ridicat\u0103 \u0219i de antrenorul de fitness Tony Horton. Pentru rezultate mai rapide \u0219i mai vizibile conform acestei metode, este suficient&nbsp;<strong>s\u0103 solicita\u021bi \u00een mod constant mu\u0219chii sau s\u0103-i surprinde\u021bi \u00een alt mod<\/strong>&nbsp;\u0219i s\u0103 v\u0103 supune\u021bi unui program de antrenament \u00een continu\u0103 schimbare. Aceasta poate include elemente de antrenament cu propria greutate, karate, yoga, antrenamente sprint \u0219i alte sporturi din diverse ramuri. \u00cen englez\u0103, acest termen este cunoscut sub numele de Muscle Confusion.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg\" alt=\"Pute\u021bi c\u00e2\u0219tiga mas\u0103 muscular\u0103 mai repede sau pute\u021bi pierde \u00een greutate prin surprinderea mu\u0219chilor?\" class=\"wp-image-183539\" style=\"width:843px;height:563px\" title=\"Pute\u021bi c\u00e2\u0219tiga mas\u0103 muscular\u0103 mai repede sau pute\u021bi pierde \u00een greutate prin surprinderea mu\u0219chilor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Mai pe scurt, este o&nbsp;<strong>chestiune de surprindere constant\u0103 a mu\u0219chilor cu diferite tipuri de antrenamente<\/strong>, astfel \u00eenc\u00e2t mu\u0219chii s\u0103 nu se obi\u0219nuiasc\u0103 cu un anumit tip de mi\u0219care \u0219i s\u0103 v\u0103 pute\u021bi dep\u0103\u0219i onstant limitele pentru a avea o performan\u021b\u0103 maxim\u0103 \u0219i s\u0103 am\u00e2na\u021bi stagnarea. S\u0103 ne imagin\u0103m c\u0103 avem&nbsp;<strong>antrenament de for\u021b\u0103 luni, crossfit miercuri, alergare vineri \u0219i antrenament sub form\u0103 de circuit duminic\u0103.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Noi am auzit aceast\u0103 idee de mai multe ori de la sportivii, care se antrenau de mai bine de un an. Dar, la fel cum se \u00eent\u00e2mpl\u0103 peste tot, \u201enu&nbsp;tot&nbsp;ce luce\u0219te este&nbsp;aur\u201d, \u0219i aici totul e mai complicat.<\/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=\"In_ce_consta_un_antrenament_reusit_si_daca_sunt_inutile_schimbarile_constante_ale_antrenamentului_si_%E2%80%9Esocarea%E2%80%9D_muschilor\"><\/span>\u00cen ce const\u0103 un antrenament reu\u0219it \u0219i dac\u0103 sunt inutile schimb\u0103rile constante ale antrenamentului \u0219i \u201e\u0219ocarea\u201d mu\u0219chilor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plan de antrenament<\/a>&nbsp;stabilit corect ne permite s\u0103 ob\u021binem rezultate mai bune \u0219i \u00een ceea ce prive\u0219te forma corpului.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/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\">Ce variabile urm\u0103re\u0219te planul de antrenament?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><p><span style=\"font-weight: 400;\"><strong>Volumul de antrenament <\/strong>reprezint\u0103 munca efectuat\u0103 \u00een timpul antrenamentului, cum ar fi <strong>num\u0103rul de serii \u0219i repet\u0103ri \u00een timpul antrenamentului sau pe o perioad\u0103 mai lung\u0103 de timp<\/strong>. De asemenea, putem include aici num\u0103rul de intervale de v\u00e2slit sau de alergare<\/span><span style=\"font-weight: 400;\">.<\/span><\/p><\/li>\n\n\n\n<li><p><span style=\"font-weight: 400;\"><strong>Intensitatea antrenamentului<\/strong>&nbsp;o pute\u021bi compara cu gradul de dificultate. \u00cen cazul antrenamentului de for\u021b\u0103 este vorba \u00een principal de<strong> greutatea pe care o are haltera <\/strong>\u0219i \u00een cazul alerg\u0103rii putem vorbi despre vitez\u0103.<\/span><\/p><\/li>\n\n\n\n<li><p><span style=\"font-weight: 400;\"><strong>Frecven\u021ba antrenamentului exprim\u0103 c\u00e2t de des antren\u0103m<\/strong> o zon\u0103 muscular\u0103 sau mergem la alergare, ori practic\u0103m un alt sport.<\/span><\/p><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu ne putem a\u0219tepta la rezultate vizibile \u00een mod radical dup\u0103 unu, dou\u0103 antrenamente pe s\u0103pt\u0103m\u00e2n\u0103, la fel ca \u0219i atunci c\u00e2nd prectic ne ducem \u0219i \u201ela culcare\u201d cu greut\u0103\u021bile. Pur \u0219i simplu,&nbsp;<strong>trebuie s\u0103 v\u0103 antrena\u021bi \u201eexact\u201d<\/strong>, nici prea pu\u021bin, nici prea mult.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din c\u00e2nd \u00een c\u00e2nd, \u00eens\u0103, surprinderea mu\u0219chilor cu un alt tip de antrenament poate p\u0103rea o modalitate perfect\u0103 de a&nbsp;<strong>dep\u0103\u0219i stagnarea performan\u021bei sau de a sc\u0103pa dekilogramele \u00een plus de la Cr\u0103ciunul din 2015<\/strong>, care se \u021bin de viu cu din\u021bii. De asemenea, v\u0103 pute\u021bi antrena \u0219i \u00een aer liber. Mai mule detalii g\u0103si\u021bi \u00een articolul&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Antrenamente \u00een aer liber \u2013 de ce \u0219i cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi la aer curat.<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg\" alt=\" Cum s\u0103 te antrenezi cu succes?\" class=\"wp-image-183552\" style=\"width:843px;height:562px\" title=\" Cum s\u0103 te antrenezi cu succes?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Planificarea_corecta_a_antrenamentului_va_ajuta_sa_aveti_o_silueta_sexy_si_o_performanta_sportiva_excelenta\"><\/span>Planificarea corect\u0103 a antrenamentului v\u0103 ajut\u0103 s\u0103 ave\u021bi o siluet\u0103 sexy \u0219i o performan\u021b\u0103 sportiv\u0103 excelent\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>C\u00e2nd nu mai pute\u021bi \u00eembun\u0103t\u0103\u021bi performan\u021bele de for\u021b\u0103 sau alergare de ceva timp,&nbsp;<\/strong>poate ar trebui s\u0103 v\u0103 g\u00e2ndi\u021bi la antrenamente.&nbsp;<strong>Practica\u021bi acelea\u0219i exerci\u021bii cu aceea\u0219i greutate&nbsp;<\/strong>\u0219i cu acela\u0219i num\u0103r de repet\u0103ri tot timpul?<strong>&nbsp;De un an de zile alerga\u021bi timp de o or\u0103 la fiecare dou\u0103 zile&nbsp;<\/strong>pe acela\u0219i traseu \u0219i cu acela\u0219i ritm?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci nu este de mirare c\u0103 performan\u021ba nu se \u00eembun\u0103t\u0103\u021be\u0219te. Orice activitate sportiv\u0103 pe termen lung se manifest\u0103 asupra corpului nostru prin adaptare.&nbsp;<strong>Dac\u0103 for\u021ba cre\u0219te, unii mu\u0219chi vor cre\u0219te, vom pierde pu\u021bin\u0103 gr\u0103sime, starea fizic\u0103 general\u0103<\/strong>&nbsp;\u0219i performan\u021ba sistemelor circulatorii va cre\u0219te pentru o mai bun\u0103 gestionare a sarcinii de rezisten\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 oferim corpului&nbsp;<strong>mereu acela\u0219i impuls, nu ne putem a\u0219tepta la alte rezultate<\/strong>&nbsp;ale adapt\u0103rii sub forma unui piept \u00een cre\u0219tere dup\u0103 exerci\u021bii pe bench press mereu cu aceea\u0219i sarcin\u0103. Nici nu ne putem a\u0219tepta s\u0103 alerg\u0103m bine la un maraton c\u00e2nd alerg\u0103m 10 kilometri tot a doua zi. Aici ne-am adus aminte de articolul nostru mai vechi, care v-ar putea interesa&nbsp;\u2013&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Antrenament clasic cardio sau HIIT \u2013 care arde mai bine gr\u0103simile?<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg\" alt=\"Planificarea corect\u0103 a antrenamentului v\u0103 ajut\u0103 s\u0103 ave\u021bi o siluet\u0103 sexy \u0219i o performan\u021b\u0103 sportiv\u0103 excelent\u0103\" class=\"wp-image-183567\" style=\"width:843px;height:562px\" title=\"Planificarea corect\u0103 a antrenamentului v\u0103 ajut\u0103 s\u0103 ave\u021bi o siluet\u0103 sexy \u0219i o performan\u021b\u0103 sportiv\u0103 excelent\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"Cum_sa_imbunatatiti_in_mod_corespunzator_performanta_sportiva_si_sa_depasiti_stagnarea_in_ceea_ce_priveste_antrenamentele_si_pierderea_in_greutate\"><\/span>Cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi \u00een mod corespunz\u0103tor performan\u021ba sportiv\u0103 \u0219i s\u0103 dep\u0103\u0219i\u021bi stagnarea \u00een ceea ce prive\u0219te antrenamentele \u0219i pierderea \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 vre\u021boi&nbsp;<strong>s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi constant, trebuie s\u0103 ad\u0103uga\u021bi \u0219i s\u0103 ob\u021bine\u021bi o supra\u00eenc\u0103rcare progresiv\u0103 \u00een antrenament<\/strong>&nbsp;(progressive overload), ceea ce va realiza un impuls datorit\u0103 antrenamentului mai puternic, care se va concretiza \u00een rezultate mai bune pe termen lung.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[5]<\/span><\/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\">Pute\u021bi ob\u021bine o supra\u00eenc\u0103rcare progresiv\u0103 prin:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><p><span style=\"font-weight: 400;\"><strong>Printr-un volum de antrenament mai mare <\/strong>sub forma unui num\u0103r mai mare de serii de repet\u0103ri a exerci\u021biilor. Pentru \u00eenceput, ajunge <strong>s\u0103 executa\u021bi 4 serii \u00een loc de 3<\/strong>. Pute\u021bi s\u0103 face\u021bi <strong>\u0219i un exerci\u021biu peste programul antrenamentului<\/strong><\/span><span style=\"font-weight: 400;\"><strong>.<\/strong><\/span><\/p><\/li>\n\n\n\n<li><p><span style=\"font-weight: 400;\"><strong>Printr-o intensitate mai mare a antrenamentului, <\/strong>pe care o realiz\u0103m prin <strong>cre\u0219terea greut\u0103\u021bii.<\/strong> Chiar \u0219i acele discuri mici care c\u00e2nt\u0103resc 1,25 kilograme conteaz\u0103. Vom ob\u021bine o tensiune muscular\u0103 mecanic\u0103 mai mare, care este unul dintre indicatorii cre\u0219terii musculare<\/span><span style=\"font-weight: 400;\">.<\/span><\/p><\/li>\n\n\n\n<li><p><span style=\"font-weight: 400;\"><strong>Scurt\u00e2nd intervalele de odihn\u0103 \u00eentre serii,<\/strong> realiz\u0103m executarea exerci\u021biilor \u00eentr-un timp mai scurt \u0219i cu<strong> un stres metabolic mai mare, care este un indicator al cre\u0219terii musculare<\/strong><\/span><span style=\"font-weight: 400;\"><strong>.<\/strong><\/span><\/p><\/li>\n\n\n\n<li><p><span style=\"font-weight: 400;\"><strong>Prin \u00eencetinirea execut\u0103rii exerci\u021biului, <\/strong>cre\u0219tem timpul sub tensiune (TUT) \u0219i din nou<strong> cre\u0219tem stresul metabolic<\/strong><\/span><span style=\"font-weight: 400;\"><strong>.<\/strong><\/span><\/p><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>C\u00e2te repet\u0103ri este cel mai bine s\u0103 alege\u021bi \u00een timpul antrenamentului pe o anume zon\u0103 muscular\u0103?&nbsp;<\/strong>Este un interval de 40-60 de repet\u0103ri. Pute\u021bi&nbsp;<strong>\u00eencepe de la 4-6 repet\u0103ri de for\u021b\u0103&nbsp;<\/strong>\u00eentr-un exerci\u021biu complex<strong>&nbsp;p\u00e2n\u0103 la 8-12 repet\u0103ri&nbsp;<\/strong>\u00een exerci\u021biul urm\u0103tor.&nbsp;[6]&nbsp;Dac\u0103 nu v\u0103 descurca\u021bi cu alc\u0103tuirea unui plan de antrenament, v\u0103 poate ajuta articolul nostru&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate \u2013 sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli.<\/strong><\/a><\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg\" alt=\" Cum s\u0103 dep\u0103\u0219e\u0219ti stagnarea \u00een antrenament \u0219i pierderea \u00een greutate?\" class=\"wp-image-183580\" style=\"width:843px;height:563px\" title=\" Cum s\u0103 dep\u0103\u0219e\u0219ti stagnarea \u00een antrenament \u0219i pierderea \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mecanisme_care_stimuleaza_cresterea_musculara_fara_de_care_nu_veti_obtine_rezultate\"><\/span>3 mecanisme care stimuleaz\u0103 cre\u0219terea muscular\u0103, f\u0103r\u0103 de care nu ve\u021bi ob\u021bine rezultate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Munca extenuant\u0103 a lui Schoenfeld (2010) arat\u0103 c\u0103 primii 3 factori sunt responsabili pentru cre\u0219terea muscular\u0103 se datoreaz\u0103 antrenamentului de for\u021b\u0103.&nbsp;[3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><p><strong>Tensiunea mecanic\u0103.<\/strong><span style=\"font-weight: 400;\"> Realiza\u021bi o tensiune mecanic\u0103 mai mare cu o greutate mai mare pe halter\u0103.<\/span><\/p><\/li>\n\n\n\n<li><p><span style=\"font-weight: 400;\"><strong>Deteriorarea muscular\u0103 <\/strong>este o manifestare a unui antrenament intenst, care se&nbsp; manifest\u0103 pe celulele musculare prin deteriorare \u0219i formarea microtraumatismelor. Ulterior, <strong>se ajunge la reparare \u0219i mu\u0219chii devin mai mari \u0219i mai puternici<\/strong><\/span><span style=\"font-weight: 400;\"><strong>.<\/strong><\/span><\/p><\/li>\n\n\n\n<li><p><span style=\"font-weight: 400;\">Stimul\u0103m<strong> stresul metabolic mai mult timp&nbsp;<\/strong>(TUT &#8211; Time Under Tension) sau<strong> cu mai multe repet\u0103ri \u00eentr-o serie cunoscut\u0103 sub denumirea de \u201eserii de pompare\u201d <\/strong>\u0219i ne putem imagina ca pe o \u201earsur\u0103 a mu\u0219chilor \u00een timpul exerci\u021biului\u201d.<\/span><\/p><\/li>\n<\/ol>\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=\"Periodizarea_antrenamentului_%E2%80%9Esocul_muscular%E2%80%9D_si_modificarile_frecvente_ale_antrenamentului_sunt_complet_inutile\"><\/span>Periodizarea antrenamentului: \u201e\u0219ocul muscular\u201d \u0219i modific\u0103rile frecvente ale antrenamentului sunt complet inutile?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Cheia \u00eembun\u0103t\u0103\u021birii constante a performan\u021bei sportive \u0219i a dep\u0103\u0219irii stagn\u0103rii este un plan de antrenament corespunz\u0103tor,<\/strong>&nbsp;care s\u0103 respecte mecanismele de baz\u0103 ale cre\u0219terii musculare. Cre\u0219terea intensit\u0103\u021bii antrenamentului nu merge la nesf\u00e2r\u0219it. \u00cen cadrul planific\u0103rii antrenamentului, ar trebui&nbsp;<strong>s\u0103 cre\u0219te\u021bi greutatea \u00een mezociclu<\/strong>&nbsp;(perioad\u0103 de antrenament pe termen mediu) cu o&nbsp;<strong>durat\u0103 de aproximativ 4-8 s\u0103pt\u0103m\u00e2ni.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3] [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dup\u0103 acest bloc, ar trebui s\u0103 vin\u0103 faza deload a antrenamentului de aproximativ o s\u0103pt\u0103m\u00e2n\u0103,&nbsp;<\/strong>ceea ce nu \u00eenseamn\u0103 s\u0103 sta\u021bi pe canapea la Netflix. \u00cen acest sens, v\u0103 pute\u021bi imagina o&nbsp;<strong>reducere a intensit\u0103\u021bii antrenamentului cu aproximativ jum\u0103tate,<\/strong>&nbsp;pentru a se reflecta pe deplin adapt\u0103rile de antrenament. Pur \u0219i simplu, pute\u021bi&nbsp;<strong>reduce greutatea sau num\u0103rul de serii efectuate<\/strong>. De asemenea, pute\u021bi folosi pauze mai lungi pentru a v\u0103 odihni \u00eentre serii.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0218ocul muscular \u0219i schimb\u0103rile constante de antrenament nu vor aduce rezultate mai bune \u0219i mai rapide. <\/strong>Dimpotriv\u0103, pot prelungi calea spre atingerea obiectivului. Imagina\u021bi-v\u0103 c\u0103 <strong>obiectivul vostru este s\u0103 cre\u0219te\u021bi for\u021ba picioarelor<\/strong>, iar antrenamentul ar trebui s\u0103 se concentreze \u00een primul r\u00e2nd pe exerci\u021bii grele \u0219i complexe de for\u021b\u0103, cum ar fi <a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genuflexiunile<\/a>, <a href=\"https:\/\/gymbeam.ro\/blog\/indreptari-ce-greseli-faceti-cel-mai-des-si-cum-sa-le-evitati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eendrept\u0103rile<\/a> sau fand\u0103rile. \u00cen locul lor pu\u021bei <strong>executa un antrenament cu propria greutate \u0219i \u00eenlocui cu un alt tip de antrenament, de exemplu, cu<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/blog\/program-hiit-timp-de-8-saptamani-pentru-a-arde-grasimea-in-mod-eficient\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a><\/strong>. Acest lucru <strong>nu o s\u0103 v\u0103 ajute s\u0103 v\u0103 atinge\u021bi obiectivul<\/strong>. Paradoxal, aceast\u0103 strategie ar sc\u0103dea performan\u021ba.<\/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.cz\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg\" alt=\" 3 mecanisme care stimuleaz\u0103 cre\u0219terea muscular\u0103\" class=\"wp-image-183594\" style=\"width:843px;height:562px\" title=\" 3 mecanisme care stimuleaz\u0103 cre\u0219terea muscular\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u00cen loc s\u0103 v\u0103 surprinde\u021bii mu\u0219chii, uneori este mai bine s\u0103 schima\u021bi ordinea exerci\u021biilor \u00een antrenament pentru o motivare mai bun\u0103<\/h3>\n\n\n\n<p>\u00centr-un studiu realizat de Enek Baz-Valle (2019), cercet\u0103torii au descoperit c\u0103&nbsp;<strong>alternarea ordinii exerci\u021biilor<\/strong>&nbsp;\u00eentr-un plan de antrenament de 8 s\u0103pt\u0103m\u00e2ni pe baza unui program de calculator&nbsp;<strong>a fost mai pu\u021bin obositoare pentru grupul experimental de sportivi, comparativ cu programul clasic de antrenament,<\/strong>&nbsp;\u00een care grupul de control s-a antrenat mereu la fel dup\u0103 un plan de antrenament stabilit exact. Ambele grupuri s-au antrenat de 4 ori pe s\u0103pt\u0103m\u00e2n\u0103, au urmat aproximativ acela\u0219i volum de antrenament \u00een timpul programului \u0219i au ob\u021binut rezultate similare. Dar nu trebuie s\u0103 confund\u0103m acest lucru cu principiile \u201e\u0219ocului muscular\u201d, care se bazeaz\u0103 pe schimbarea tipului de antrenament.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/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\">Dac\u0103 nu ave\u021bi obiective specifice, efectuarea unui sport diferit&nbsp;la fiecare antrenament poate fi, de asemenea, benefic<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><p><span style=\"font-weight: 400;\"><strong>Alternarea tipurilor de antrenamente <\/strong>\u00een timpul s\u0103pt\u0103m\u00e2nii poate fi benefic\u0103 prin faptul c\u0103 <strong>nu \u00eencepe\u021bi s\u0103 v\u0103 plictisi\u021bi rapid \u0219i s\u0103 c\u0103de\u021bi \u00eentr-un stereotip al antrenamentelor<\/strong>. Astfel v\u0103 pute\u021bi bucura mai mult de antrenamente \u0219i pute\u021bi fi mai motiva\u021bi. Dar aceasta, la r\u00e2ndul s\u0103u, este o chestiune foarte individual\u0103<\/span><span style=\"font-weight: 400;\">.<\/span><\/p><\/li>\n\n\n\n<li><p><span style=\"font-weight: 400;\"><strong>Datorit\u0103 combina\u021biei de diverse activit\u0103\u021bi sportive <\/strong>(antrenament de for\u021b\u0103, HIIT, alergare, crossfit etc.) <strong>pute\u021bi atinge aproape toate componentele performan\u021bei sportive<\/strong>, cum ar fi for\u021ba, rezisten\u021ba la vitez\u0103 sau rezisten\u021ba aerob\u0103 general\u0103 \u0219i, astfel, v\u0103 \u00eembun\u0103t\u0103\u021b\u021bi condi\u021bia fizic\u0103 general\u0103<\/span><span style=\"font-weight: 400;\">. Dac\u0103 ave\u021bi probleme cu practicarea exerci\u021biilor fizice \u00een mod regulat \u0219i v\u0103 \u00eempiedic\u0103 s\u0103 v\u0103 atinge\u021bi obiectivele, acest articol v\u0103 poate ajuta&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/6-pasi-catre-o-autodisciplina-de-fier-pentru-a-va-atinge-obiectivele-de-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" 6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitnes cie\u013eov. (opens in a new tab)\"><strong>6 pa\u0219i c\u0103tre o autodisciplin\u0103 de fier pentru a v\u0103 atinge obiectivele de fitness.<\/strong><\/a><\/span><\/p><\/li>\n<\/ol>\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=\"Ce_sa_intelegeti_de_aici\"><\/span>Ce s\u0103 \u00een\u021belege\u021bi de aici?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u00cen spatele rezultatelor de la \u0219coal\u0103, serviciu sau din sport se afl\u0103 o munc\u0103 grea, r\u0103bdare, perseveren\u021b\u0103 \u0219i un plan stabilit corect.&nbsp;<\/strong>Odat\u0103 ce atinge\u021bi punctul de stagnare al performan\u021bei, este timpul s\u0103 v\u0103 uita\u021bi la planul de antrenament \u0219i s\u0103 v\u0103 g\u00e2ndi\u021bi dac\u0103 este stabilit corect.<strong>&nbsp;Nu are sens s\u0103 lucra\u021bi \u00een acela\u0219i mod \u0219i s\u0103 a\u0219tepta\u021bi rezultate diferite<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i al\u021bi factori ai stilului de via\u021b\u0103 merg m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu un plan de antrenament bine stabilit, care respect\u0103 principiile supra\u00eenc\u0103rc\u0103rii progresive. F\u0103r\u0103 somn, o alimenta\u021bie de calitate \u0219i gestionarea stresului, va fi mult mai dificil s\u0103 v\u0103 atinge\u021bi obiectivele, \u0219i este mai bine s\u0103 v\u0103&nbsp;<strong>concentra\u021bi pe \u00eembun\u0103t\u0103\u021birea tuturor factorilor ce influen\u021beaz\u0103 stilul de via\u021b\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din p\u0103cate, schimb\u0103rile frecvente ale antrenamentelor \u0219i a sporturilor cu scopul de a surprinde mu\u0219chii conform principiului Muscle Confusion nu vor aduce rezultate mai rapide \u0219i mai bune.&nbsp;<strong>Antrenamente din ce \u00een ce mai dificile cu suficient timp pentru regenerare vor aduce rezultate de calitate<\/strong>, trebuie doar s\u0103 ave\u021bi r\u0103bdare \u0219i s\u0103 ave\u021bi \u00eencredere \u00een proces. Este ideal s\u0103 v\u0103 consulta\u021bi cu un antrenor experimentat \u00een privin\u021ba planului de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>Probabil c\u0103 vom experimenta un adev\u0103rat \u0219oc dac\u0103 intr\u0103m sub un du\u0219 rece diminea\u021ba, \u00eent\u00e2lnim un urs \u00een p\u0103dure sau ne afl\u0103m \u00een fa\u021ba unei h\u0103r\u021bi a metroului din New York, \u00een timp ce am tr\u0103it \u00een singur\u0103tate p\u00e2n\u0103 acum. Mu\u0219chii pot fi \u201e\u0219oca\u021bi \u0219i deruta\u021bi\u201d pentru a ob\u021bine mai repede rezultatele pe care ni le dorim?<\/p>\n","protected":false},"author":65,"featured_media":183659,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7190,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-187546","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-cresterea-masei-musculare","10":"tag-pierdere-in-greutate","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>Pute\u021bi c\u00e2\u0219tiga mas\u0103 muscular\u0103 mai repede sau pute\u021bi pierde \u00een greutate prin surprinderea mu\u0219chilor? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Este posibil s\u0103 ob\u021bine\u021bi pierde\u021bi sau s\u0103 lua\u021bi \u00een greutate prin surprinderea \u0219i derutarea mu\u0219chilor? 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