{"id":213784,"date":"2021-03-27T10:59:09","date_gmt":"2021-03-27T09:59:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=213784"},"modified":"2024-05-28T09:57:03","modified_gmt":"2024-05-28T07:57:03","slug":"cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/","title":{"rendered":"Cele mai bune 12 sfaturi pentru antrenamentele cardio de acas\u0103"},"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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#De_ce_sa_practicati_cardio\" title=\"De ce s\u0103 practica\u021bi cardio?\">De ce s\u0103 practica\u021bi cardio?<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#Cele_mai_importante_4_beneficii_ale_exercitiilor_cardio\" title=\"Cele mai importante 4 beneficii ale exerci\u021biilor cardio\">Cele mai importante 4 beneficii ale exerci\u021biilor cardio<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#1_Imbunatatirea_sanatatii\" title=\"1. \u00cembun\u0103t\u0103\u021birea s\u0103n\u0103t\u0103\u021bii\">1. \u00cembun\u0103t\u0103\u021birea s\u0103n\u0103t\u0103\u021bii<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#2_Imbunatatirea_somnului\" title=\"2. \u00cembun\u0103t\u0103\u021birea somnului\">2. \u00cembun\u0103t\u0103\u021birea somnului<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#3_Pierderea_de_grasime\" title=\"3. Pierderea de gr\u0103sime\">3. Pierderea de gr\u0103sime<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#4_Imbunatatirea_functiei_cerebrale_si_dispozitiei\" title=\"4. \u00cembun\u0103t\u0103\u021birea func\u021biei cerebrale \u0219i dispozi\u021biei\">4. \u00cembun\u0103t\u0103\u021birea func\u021biei cerebrale \u0219i dispozi\u021biei<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#7_beneficii_ale_antrenamentelor_cardio_realizate_acasa\" title=\"7 beneficii ale antrenamentelor cardio realizate acas\u0103\">7 beneficii ale antrenamentelor cardio realizate acas\u0103<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#12_ponturi_pentru_antrenamentul_cardio_de_acasa\" title=\"12 ponturi pentru antrenamentul cardio de acas\u0103\">12 ponturi pentru antrenamentul cardio de acas\u0103<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#1_Coarda_de_sarit\" title=\"1. Coarda de s\u0103rit\">1. Coarda de s\u0103rit<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#2_Salturi_-lovitura_din_fata_lovitura_din_spate_sarituri_la_inaltime\" title=\"2. Salturi -lovitura din fata, lovitura din spate, s\u0103rituri la inaltime\">2. Salturi -lovitura din fata, lovitura din spate, s\u0103rituri la inaltime<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#3_Jogging\" title=\"3. Jogging\">3. Jogging<\/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-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#4_Jumping_Jacks\" title=\"4. Jumping Jacks\">4. Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#5_Burpee\" title=\"5. Burpee\">5. Burpee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#Exercitii_de_alunecare\" title=\"Exerci\u021bii de alunecare\">Exerci\u021bii de alunecare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#7_Exercitii_cu_greutatea_corporala\" title=\"7. Exerci\u021bii cu greutatea corporal\u0103\">7. Exerci\u021bii cu greutatea corporal\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#8_Boxul\" title=\"8. Boxul\">8. Boxul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#9_Jaciks_test\" title=\"9. Jac\u00edk&#8217;s test\">9. Jac\u00edk&#8217;s test<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#10_Dansul\" title=\"10. Dansul\">10. Dansul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#11_Activitatile_fitness_din_casa\" title=\"11. Activit\u0103\u021bile fitness din cas\u0103\">11. Activit\u0103\u021bile fitness din cas\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#12_Pont_bonus_%E2%80%93_Sexul\" title=\"12. Pont bonus &#8211; Sexul\">12. Pont bonus &#8211; Sexul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#Cate_calorii_putem_arde_cu_antrenamentele_cardio\" title=\"C\u00e2te calorii putem arde cu antrenamentele cardio?\">C\u00e2te calorii putem arde cu antrenamentele cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-12-sfaturi-pentru-antrenamentele-cardio-de-acasa\/#Ce_sa_retineti\" title=\"Ce s\u0103 re\u021bine\u021bi?\">Ce s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>C\u00e2nd v\u0103 g\u00e2ndi\u021bi la cardio, cu siguran\u021b\u0103 v\u0103 imagina\u021bi multe aparate la care s\u0103 lucra\u021bi &#8211; bicicleta de exerci\u021bii, bicicleta eliptic\u0103, rowing machine, stepper-ul \u0219i multe altele pe care le vede\u021bi \u00een mod obi\u0219nuit la sal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 multe op\u021biuni s\u0103 face\u021bi cardio \u0219i afar\u0103. Pute\u021bi merge cu bicicleta, pute\u021bi patina, pute\u021bi face jogging sau pute\u021bi merge cu scuterul. Dar ce s\u0103 faci c\u00e2nd sala este \u00eenchis\u0103 \u0219i este at\u00e2t de ur\u00e2t afar\u0103 \u00eenc\u00e2t nici nu vrei s\u0103 te g\u00e2nde\u0219ti la sporturi practicate \u00een ploaie \u0219i v\u00e2nt?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 o singur\u0103 solu\u021bie &#8211; <strong>cardio de acas\u0103.<\/strong> Nu \u0219ti\u021bi cum ? \u00cen articolul de ast\u0103zi, v\u0103 vom prezenta <strong>12 moduri de a face acest lucru \u00een confortul propriei case.&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 is-style-default\"><span class=\"ez-toc-section\" id=\"De_ce_sa_practicati_cardio\"><\/span>De ce s\u0103 practica\u021bi cardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen primul r\u00e2nd, s\u0103 vorbim despre ce \u00eenseamn\u0103 de fapt termenul cardio \u0219i de ce aceast\u0103 activitate ar trebui s\u0103 v\u0103 intereseze. Cardio \u00een lumea fitnessului reprezint\u0103 activit\u0103\u021bi de rezisten\u021b\u0103 de lung\u0103 durat\u0103. Uneori sunt denumite activit\u0103\u021bi aerobice. Conform recomand\u0103rilor medicale, ar trebui s\u0103 finaliz\u0103m <strong>cel pu\u021bin o activitate de intensitate medie de 150 de<\/strong> <strong>minute sau o activitate de intensitate ridicat\u0103 de 75 de minute \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103.<\/strong> Dac\u0103 face\u021bi o activitate regulat\u0103, este posibil s\u0103 <strong>sim\u021bi\u021bi treptat o \u00eembun\u0103t\u0103\u021bire a st\u0103rii de s\u0103n\u0103tate \u0219i a calit\u0103\u021bii vie\u021bii.<\/strong> <span style=\"color: #ff0000;\">[1]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Cele_mai_importante_4_beneficii_ale_exercitiilor_cardio\"><\/span>Cele mai importante 4 beneficii ale exerci\u021biilor cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Imbunatatirea_sanatatii\"><\/span>1. \u00cembun\u0103t\u0103\u021birea s\u0103n\u0103t\u0103\u021bii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"978\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg\" alt=\"Beneficiile exerci\u021biilor cardio asupra s\u0103n\u0103t\u0103\u021bii\" class=\"wp-image-192845\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg 978w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-348x400.jpg 348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1336x1536.jpg 1336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1782x2048.jpg 1782w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1.jpg 1795w\" sizes=\"auto, (max-width: 978px) 100vw, 978px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Activitatea regulat\u0103 v\u0103 va \u00eembun\u0103t\u0103\u021bi sistemul cardiovascular, ceea ce <strong>va reduce tensiunea arterial\u0103 sau riscul apari\u021biei unui infarct.<\/strong> \u201eEconomia\u201d activit\u0103\u021bii cardiace se va \u00eembun\u0103t\u0103\u021bi \u0219i ea. Dac\u0103 ne antren\u0103m inima, aceasta va putea pompa aceea\u0219i cantitate de s\u00e2nge cu mai pu\u021bine b\u0103t\u0103i. Acest lucru \u00eei poate simplifica activitatea, dar \u0219i extinde longevitatea. <span style=\"color: #ff0000;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, e posibil s\u0103 reduce\u021bi riscul de a dezvolta cancer de vezic\u0103, s\u00e2ni, colon sau stomac. Diabeticii nu sunt singurele persoane care vor aprecia efectul pozitiv al exerci\u021biilor fizice asupra regl\u0103rii nivelului de zah\u0103r din s\u00e2nge.<strong> style = &#8220;color: # ff6600&#8221; class = &#8220;tadv-color&#8221;&gt; [2] [4]<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ceea ce prive\u0219te s\u0103n\u0103tatea, exerci\u021biile cardio au&nbsp;un efect pozitiv asupra imunit\u0103\u021bii. Dac\u0103 face\u021bi suficiente exerci\u021bii \u0219i da\u021bi corpului suficient timp s\u0103 se regenereze, v\u0103 ve\u021bi \u00eent\u0103ri rezisten\u021ba \u0219i ve\u021bi fi mai imuni \u00een fa\u021ba virusurilor \u0219i bacteriilor. Poate&nbsp;ajuta \u0219i astmaticii, fiindc\u0103 poate reduce frecven\u021ba \u0219i gravitatea atacurilor de astm.&nbsp;[5] [6] [7]<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Imbunatatirea_somnului\"><\/span>2. \u00cembun\u0103t\u0103\u021birea somnului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cardio are un efect pozitiv nu numai asupra s\u0103n\u0103t\u0103\u021bii, ci \u0219i asupra somnului. Acest lucru a fost dovedit de rezultatele unui studiu care s-a concentrat asupra persoanelor cu probleme cronice de somn. Participan\u021bii s-au angajat \u00een antrenamente regulate de rezisten\u021b\u0103 \u0219i apoi au completat un chestionar cu privire la ceea ce au sim\u021bit. \u00cen plus, pentru u<strong>n somn mai lung \u0219i mai bun<\/strong> \/, au men\u021bionat \u0219i alte beneficii, cum ar fi <strong>\u00eembun\u0103t\u0103\u021birea vigilen\u021bei \u0219i vitalitatea.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, trebuie s\u0103 men\u021bion\u0103m faptul c\u0103 adormitul \u0219i calitatea somnului depind de la o persoan\u0103 la alta. La modul general vorbind, nu trebuie s\u0103 face\u021bi mi\u0219care mai pu\u021bin de o or\u0103 \u00eenainte de culcare. Dac\u0103 ave\u021bi probleme la adormit, este recomandat s\u0103 nu face\u021bi niciun fel de activitate cardio <strong>cu cel mult 3 ore \u00eenainte de culcare<\/strong>, \u00een caz contrar, risca\u021bi s\u0103 v\u0103 uita\u021bi la tavan \u0219i s\u0103 num\u0103ra\u021bi oile.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3_Pierderea_de_grasime\"><\/span>3. Pierderea de gr\u0103sime<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probabil c\u0103 toat\u0103 lumea este deja familiarizat\u0103 cu faptul c\u0103 <strong>exerci\u021biile ard calorii<\/strong>, ceea ce poate duce \u00een cele din urm\u0103 la o pierdere \u00een greutate. Mai degrab\u0103, este necesar s\u0103 spunem cum afecteaz\u0103 cardio pierderea de gr\u0103sime. Cercet\u0103torul Donnelly \u0219i echipa sa au adunat 141 de persoane supraponderale sau obeze. Au tr\u0103it zece luni \u00een acela\u0219i mod ca \u00eenainte, cu diferen\u021ba c\u0103 au <strong>efectuat o activitate aerob\u0103 (cardio) de cinci ori pe<\/strong> <strong>s\u0103pt\u0103m\u00e2n\u0103, timp \u00een care trebuiau s\u0103 ard\u0103 400-600 kcal.<\/strong> Puteau m\u00e2nca p\u00e2n\u0103 la sa\u021bietate, nu aveau o diet\u0103 precis\u0103. Rezultatele au indicat o schimbare ponderal\u0103 semnificativ\u0103 statistic, cu <strong>o pierdere \u00een greutate de aproximativ 5%<\/strong>. <span style=\"color: #ff0000;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S-ar putea s\u0103 crede\u021bi c\u0103 pierderea \u00een greutate de 5% este prea mic\u0103. Cu toate acestea, este necesar s\u0103 se ia \u00een considerare faptul c\u0103 participan\u021bilor li s-a permis a\u0219a-numita ad libitum, adic\u0103 libertatea de alegere. Cu toate acestea, dac\u0103 v\u0103 ajusta\u021bi aportul caloric la exerci\u021biile cardio efectuate, rezultatele vor ap\u0103rea mai devreme sau mai t\u00e2rziu.<\/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 is-style-default\">Cum s\u0103 ajustez aportul caloric c\u00e2nd vreau s\u0103 sl\u0103besc?<\/h3>\n\n\n\n<p>Drept exemplu, lu\u0103m o persoan\u0103 care are <strong>170 cm \u00een\u0103l\u021bime \u0219i c\u00e2nt\u0103re\u0219te 80 kg<\/strong>, s\u0103 \u00eei zicem Petra. \u00cen cazul de fa\u021b\u0103, este supraponderal\u0103, la fel ca \u0219i unii participan\u021bi la studiul anterior. S\u0103 spunem c\u0103 nu mai sl\u0103be\u0219te sau nu se mai \u00eengra\u0219\u0103, pur \u0219i simplu \u00ee\u0219i men\u021bine greutatea la stilul ei actual de via\u021b\u0103.<\/p>\n\n\n\n<p>Dac\u0103 Petra a tr\u0103it ca \u00eenainte \u0219i a ad\u0103ugat&nbsp;<strong>exerci\u021bii cardio de cinci ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, ar trebui s\u0103 ard\u0103 500 kcal, prin urmare 2500 kcal pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spre exemplu, Petra va arde 500 kcal cu urm\u0103toarele activit\u0103\u021bi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>o or\u0103 de jogging cu o vitez\u0103 de 6km\/h <\/li>\n\n\n\n<li>o or\u0103 de ciclism f\u0103r\u0103 pant\u0103 la o vitez\u0103 de 15km\/h<\/li>\n\n\n\n<li>o or\u0103 de \u00eenot freestyle- ritm de recuperare<\/li>\n\n\n\n<li>2 ore de treab\u0103 prin cas\u0103<\/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 presupunem c\u0103 va r\u0103m\u00e2ne activ\u0103 timp de o jum\u0103tate de an \u0219i nu vom lua \u00een considerare adaptarea corpului \u0219i al\u021bi factori secundari care pot interfera,&nbsp; vom constata c\u0103 poate arde <strong>65.000 kcal \u00een 6 luni.<\/strong> Acestea fiind spuse, un kilogram de gr\u0103sime are aproximativ <strong>7700 kcal<\/strong>, prin urmare calcul\u0103m c\u0103 Petra <strong>ar putea pierde aproximativ 8,5 kg de gr\u0103sime \u00een jum\u0103tate de an<\/strong>, ajung\u0103nd de la supraponderabilitate la o greutate normal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest exemplu ne demnostreaz\u0103 c\u0103 dac\u0103 face\u021bi suficiente exerci\u021bii, nu este chiar at\u00e2t de dificil s\u0103 sc\u0103pa\u021bi de excesul de greutate. Trebuie s\u0103 le face\u021bi <strong>\u00een mod sistematic \u0219i f\u0103r\u0103 s\u0103 ave\u021bi a\u0219tept\u0103ri rapide \u0219i miraculoase.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Imbunatatirea_functiei_cerebrale_si_dispozitiei\"><\/span>4. \u00cembun\u0103t\u0103\u021birea func\u021biei cerebrale \u0219i dispozi\u021biei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg\" alt=\"\u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 dispozi\u021bia cu antrenamentele cardio\" class=\"wp-image-192889\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-352x400.jpg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-1352x1536.jpg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1.jpg 1761w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Colcombe \u0219i echipa sa au studiat efectul activit\u0103\u021bii cardio asupra func\u021biilor cognitive, \u00een special pe un e\u0219antion de 55 de adul\u021bi \u00een v\u00e2rst\u0103. Pe parcursul \u00eenaint\u0103rii \u00een v\u00e2rst\u0103, exist\u0103 de obicei o sc\u0103dere semnificativ\u0103 a densit\u0103\u021bii \u021besuturilor, ceea ce duce la o sc\u0103dere a func\u021biilor cognitive. Prin imagistica prin rezonan\u021b\u0103 magnetic\u0103, cercet\u0103torii au descoperit c\u0103 a<strong>ctivitatea aerobic\u0103 regulat\u0103 duce la o moderare a sc\u0103derii densit\u0103\u021bii \u021besuturilor \u0219i,<\/strong> <strong>astfel, la o sc\u0103dere mai lent\u0103 a func\u021biilor cognitive la b\u0103tr\u00e2ne\u021be.<\/strong> <span style=\"color: #ff0000;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, c\u00e2nd vine vorba de func\u021bia cerebral\u0103, nu trebuie s\u0103 face\u021bi cardio odat\u0103 ce a\u021bi \u00eenaintat \u00een v\u00e2rst\u0103. Ve\u021bi beneficia de cardio \u0219i \u00een tinere\u021be. Dac\u0103 ave\u021bi un examen dificil sau o zi grea la locul de munc\u0103, o activitate de diminea\u021b\u0103 v\u0103 poate ajuta <strong>s\u0103 v\u0103 concentra\u021bi mai bine \u00een timpul<\/strong> <strong>zilei<\/strong>. De asemenea, pute\u021bi s\u0103 v\u0103 elibera\u021bi mintea de toate grijile din timpul dup\u0103-amiezii.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 deranjeaz\u0103 ceva sau sunte\u021bi stresa\u021bi, \u00eencearca\u021bi o or\u0103 de cardio \u0219i <strong>v\u0103 ve\u021bi sim\u021bi imediat mai bine, ceea ce \u00eenseamn\u0103 c\u0103 problemele vor deveni mai suportabile.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48841,50959,84085,100246,115087\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_beneficii_ale_antrenamentelor_cardio_realizate_acasa\"><\/span>7 beneficii ale antrenamentelor cardio realizate acas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate c\u0103 punctele de mai sus v-au convins c\u0103 aerobicul are multe efecte pozitive asupra calit\u0103\u021bii generale a vie\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De ce s\u0103 alege\u021bi antrenamentele cardio de acas\u0103?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Ve\u021bi economisi timp<\/strong>. fiindc\u0103 nu va trebui s\u0103 v\u0103 deplasa\u021bi nic\u0103ieri.<\/li>\n\n\n\n<li><strong>Ve\u021bi economisi banii de pe abonamentul la sal\u0103.<\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Ve\u021bi economisi banii de pe echipament<\/span><\/strong><span data-preserver-spaces=\"true\">. V\u0103 pute\u021bi antrena f\u0103r\u0103 el. <\/span>Cu toate astea, spre exemplu, o <a href=\"https:\/\/gymbeam.ro\/coarde-de-sarit\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coard\u0103 de s\u0103rit<\/a>, care v\u0103 poate costa c\u00e2t 1-2 \u0219edin\u021be la sal\u0103, este un accesoriu grozav pentru antrenamente.<\/li>\n\n\n\n<li><strong>Nu trebuie s\u0103 v\u0103 face\u021bi griji dac\u0103 ar\u0103ta\u021bi bine. Dac\u0103 la sal\u0103 sim\u021bi\u021bi c\u0103 cineva se holbeaz\u0103 constant la voi, acas\u0103 nu va mai fi acela\u0219i lucru.<\/strong><\/li>\n\n\n\n<li><strong>Nu va mai trebui s\u0103 v\u0103 face\u021bi griji pentru vremea ur\u00e2t\u0103.&nbsp;<\/strong>Nu conteaz\u0103 dac\u0103 plou\u0103, sau v\u00e2ntul bate prea tare. Antrenamentul de acas\u0103 va fi la fel.<\/li>\n\n\n\n<li><strong>Pute\u021bi asculta muzica preferat\u0103 tare.<\/strong><\/li>\n\n\n\n<li><strong>Nu va mai trebui s\u0103 v\u0103 face\u021bi griji c\u0103 cineva v\u0103 va ocupa locul sau aparatul de antrenament.<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Articolul &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 ponturi s\u0103 r\u0103m\u00e2ne\u021bi activi, motiva\u021bi \u0219i s\u0103 nu v\u0103 opri\u021bi niciodat\u0103 din antrenamentele de acas\u0103<\/strong><\/a> v\u0103 poate ajuta s\u0103 r\u0103m\u00e2ne\u021bi motiva\u021bi.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"12_ponturi_pentru_antrenamentul_cardio_de_acasa\"><\/span>12 ponturi pentru antrenamentul cardio de acas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cardio de acas\u0103 poate avea mai multe forme, pute\u021bi <strong>alterna exerci\u021bii diferite, care s\u0103 varieze \u00een intensitate \u0219i durat\u0103 <\/strong>\u0219i ve\u021bi avea o varietate de op\u021biuni diferite. Pentru a \u00eencepe mai u\u0219or, am selectat 12 op\u021biuni&nbsp; despre cum ar putea ar\u0103ta antrenamentul cardio la domiciliu. \u00cen acela\u0219i timp, v\u0103 spunem \u0219i c\u0103 <strong>a\u0219a-numitul MET<\/strong>, care este pur \u0219i simplu o unitate care exprim\u0103 energia pe care o consuma\u021bi \u00eentr-o anumit\u0103 activitate \u00een care sta\u021bi lini\u0219ti\u021bi. De exemplu, dac\u0103 o activitate are MET 4, \u00eenseamn\u0103 c\u0103 arde\u021bi de patru ori mai multe calorii ca \u0219i cum a\u021bi sta lini\u0219ti\u021bi \u00een acela\u0219i timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>MET 1 este, prin urmare, egal cu o or\u0103 de stat \u00een pat<\/strong>. Pentru a folosi MET pentru a afla num\u0103rul specific de calorii pe care le arde\u021bi \u00eentr-o or\u0103 cu o anumit\u0103 activitate, trebuie <strong>s\u0103 \u00eenmul\u021bi\u021bi cu greutatea voastr\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spre exemplu,&nbsp;<\/strong>dac\u0103 cineva c\u00e2nt\u0103re\u0219te 50 kg \u0219i face timp de o activitate care are MET 10, va arde circa 500 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>C\u00e2te calorii arde\u021bi cu activit\u0103\u021bile cardio de acas\u0103?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Coarda_de_sarit\"><\/span>1. Coarda de s\u0103rit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg\" alt=\"Cardio de acas\u0103- coarda de s\u0103rit\" class=\"wp-image-192903\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:84px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu to\u021bii \u0219tim <a href=\"https:\/\/gymbeam.ro\/coarde-de-sarit\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coarda de s\u0103rit<\/a> din copil\u0103rie. \u00cenc\u0103 de la gr\u0103dini\u021b\u0103 sau \u0219coal\u0103, copiii \u0219tiu cum s\u0103 o foloseasc\u0103. S\u0103 fim sinceri: c\u00e2nd a\u021bi s\u0103rit ultima dat\u0103 cu coarda ? Punem pariu c\u0103 a trecut ceva timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Avem ve\u0219ti bune pentru voi. Saritul cu coarda, la fel ca \u0219i mersul cu bicicleta, nu poate fi uitat. \u00cen plus, este un mod cu adev\u0103rat eficient de a v\u0103 \u00eenc\u0103lzi \u00eentregul corp, <strong>de a-l for\u021ba s\u0103 ard\u0103 calorii<\/strong> \u0219i de a v\u0103 \u00eembun\u0103t\u0103\u021bi fizicul. Nu este de mirare c\u0103 acest sport este <strong>at\u00e2t de popular \u00een r\u00e2ndul boxeorilor \u0219i cross-fitterilor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Exist\u0103 multe moduri de a efectua s\u0103riturile:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s\u0103ritul cu between jump<\/li>\n\n\n\n<li>s\u0103ritul de baz\u0103 \u00een tempo<\/li>\n\n\n\n<li>s\u0103ritura pe un picior<\/li>\n\n\n\n<li>picior alternativcu s\u0103ritur\u0103 pe loc<\/li>\n\n\n\n<li>s\u0103ritul criss-cross<\/li>\n\n\n\n<li>double unders<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La \u00eenceput, v\u0103 recomand\u0103m s\u0103rituri mai simple, astfel \u00eenc\u00e2t s\u0103 pute\u021bi \u00eensufle\u021bi activitatea \u0219i s\u0103 c\u00e2\u0219tiga\u021bi \u00eencredere \u00een implementarea acesteia. Cu timpul, pute\u021bi cre\u0219te intensitatea  p\u00e2n\u0103 la a alterna \u00eentre s\u0103riturile duble cu criss-cross \u0219i cu s\u0103rituri pe un picior. Ve\u021bi vedea c\u0103 s\u0103ritul cu coarda este at\u00e2t de distractiv.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Valoare MET:&nbsp;<\/strong>S\u0103ritul la o intensitate mai mare este aproximativ&nbsp;<strong>MET 11.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg va arde aproximativ&nbsp;<strong>660 kcal&nbsp;<\/strong>\u00eentr-o or\u0103.<\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde aproximativ&nbsp;<strong>880 kcal&nbsp;<\/strong>\u00eentr-o or\u0103.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Salturi_-lovitura_din_fata_lovitura_din_spate_sarituri_la_inaltime\"><\/span>2. Salturi -lovitura din fata, lovitura din spate, s\u0103rituri la inaltime<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"924\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg\" alt=\"Antrenament cardio de acas\u0103\" class=\"wp-image-193586\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-400x329.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1536x1263.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-2048x1684.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:90px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu siguran\u021b\u0103 cunoa\u0219te\u021bi \u00eenc\u0103 din copil\u0103rie acele exerci\u021bii folosite pentru \u00eenc\u0103lzire \u00een timpul claselor PE. Diverse s\u0103rituri (ex. ABC-ul alergatului) sunt folosite \u0219i de&nbsp;<strong>sportivi s\u0103 se \u00eenc\u0103lzeasc\u0103&nbsp;<\/strong>\u00eenainte de un antrenament sau un meci.<\/p>\n\n\n\n<div style=\"height:33px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Despre ce exerci\u021bii vorbim?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mummy kicks<\/li>\n\n\n\n<li>butt kicks<\/li>\n\n\n\n<li>s\u0103ritura pe un picior<\/li>\n\n\n\n<li>s\u0103rituri \u00een lateral<\/li>\n\n\n\n<li>Heisman&#8217;s<\/li>\n\n\n\n<li>tuck jump<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Exist\u0103 multe variante de s\u0103rituri \u0219i salturi. Pentru a v\u0103 face antrenamentul amuzant, pute\u021bi alterna \u00eentre diferite variante, iar ora de antrenament va trece foarte repede. Chiar \u0219i \u00een timpul antrenamentului de acas\u0103<strong><span data-preserver-spaces=\"true\">,&nbsp;v\u0103 recomand\u0103m s\u0103 purta\u021bi \u00eenc\u0103l\u021b\u0103minte&nbsp; <\/span><\/strong><span data-preserver-spaces=\"true\">care s\u0103 amortizeze impactul sau s\u0103 s\u0103ri\u021bi pe o<\/span> <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a> pentru a evita durerile la genunchi.<\/p>\n\n\n\n<p>blank<\/p>\n\n\n\n<p><strong>Valoare MET:&nbsp;<\/strong>Combina\u021bia diferitelor salturi are aproximativ&nbsp;<strong>MET 9.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg arde \u00een medie&nbsp;<strong>540 kcal<\/strong> \u00eentr-o or\u0103<\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg arde \u00een medie&nbsp;<strong>720 kcal&nbsp;<\/strong>\u00eentr-o or\u0103<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Jogging\"><\/span>3. Jogging<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Jogging-ul este o activitate care se practic\u0103 cel mai mult afar\u0103. Dar v-a\u021bi g\u00e2ndit <strong>s\u0103 \u00eencerca\u021bi s\u0103 face\u021bi jogging acas\u0103?<\/strong> <b>Dac\u0103 locui\u021bi \u00eentr-o cas\u0103 mai mare<\/b>, o pute\u021bi face trec\u00e2nd dintr-o camer\u0103 \u00eentr-alta<\/span> <a href=\"https:\/\/www.audiolibrix.com\/cs\/Podcast\/527\/fitness-academy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ascult\u00e2nd la podcast<\/a>. Dac\u0103 locui\u021bi \u00eentr-un apartament mic, \u00eencerca\u021bi s\u0103 face\u021bi jogging \u00eentr-un singur loc. C\u00e2nd v\u0103 uita\u021bi la <a href=\"https:\/\/consent.youtube.com\/m?continue=https%3A%2F%2Fwww.youtube.com%2Fc%2FGymBeamcz%2Fvideos%3Fcbrd%3D1&amp;gl=SK&amp;m=0&amp;pc=yt&amp;cm=2&amp;hl=sk&amp;src=1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> videoclipurile preferate de pe YouTube<\/a> sau seriale pe Netflix, nici nu ve\u021bi sim\u021bi c\u00e2nd va trece o or\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET:&nbsp;<\/strong>jogging-ul \u00eentr-un loc este aproximativ&nbsp;<strong>MET 8.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg arde aproximativ&nbsp;<strong>480 kcal&nbsp;<\/strong>\u00eentr-o or\u0103.<\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde aproximativ&nbsp;<strong>640 kcal&nbsp;<\/strong>\u00eentr-o or\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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Jumping_Jacks\"><\/span>4. Jumping Jacks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest exerci\u021biu ar trebui s\u0103 fac\u0103 parte din fiecare videoclip de fitness de pe YouTube. Are sus\u021bin\u0103tori \u00een \u00eentreaga lume. Nu e de mirare c\u0103 este un exerci\u021biu care <strong>implic\u0103 tot corpul<\/strong>. De\u0219i la prima vedere pare simplu, v\u0103 garant\u0103m c\u0103 ve\u021bi transpira foarte mult.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este simplu. \u00cencepem cu pozi\u021bia \u00een picioare, picioarele \u00eempreunate \u0219i m\u00e2inile de-a lungul corpului. S\u0103rim \u00een sus \u0219i ne \u00eendep\u0103rt\u0103m picioarele. Simultan cu picioarele, ridic\u0103m bra\u021bele deasupra capului. M\u00e2inile sunt \u00een aceia\u0219i linie cu corpul, nu le \u00eendoim. Revenirea este \u00een modul invers. <strong>Astfel putem face exerci\u021biul pentru mult timp.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 v\u0103 dep\u0103\u0219i\u021bi limitele cu jumping jacks, v\u0103 recomand\u0103m s\u0103 alterna\u021bi, de exemplu, <strong>un minut de vitez\u0103 maxim\u0103 cu dou\u0103 minute cu un ritm mai lent<\/strong>. Antrenamentul vostru se va \u00eencheia \u00een cel mai scurt timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET: Jumping jacks <\/strong>au aproximativ <strong>MET 8.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg arde aproximativ&nbsp;<strong>480 kcal&nbsp;<\/strong>\u00eentr-o or\u0103.<\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde aproximativ&nbsp;<strong>640 kcal&nbsp;<\/strong>\u00eentr-o or\u0103.<\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"Antrenament cardio - jumping jacks\" class=\"wp-image-192933\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Burpee\"><\/span>5. Burpee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unii le ur\u0103sc, al\u021bii nu \u00ee\u0219i pot imagina via\u021ba f\u0103r\u0103 ele. Da, este vorba de&nbsp;<strong>burpee-uri.&nbsp;<\/strong>Dac\u0103 face\u021bi deja parte din oricare din cele 2 categorii, cu siguran\u021b\u0103 ve\u021bi fi de acord cu noi c\u0103 sunt ni\u0219te exerci\u021bii foarte eficiente, care implic\u0103 mul\u021bi mu\u0219chi <strong>\u0219i lucreaz\u0103 din greu la rezisten\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><strong>De ce s\u0103 face\u021bi burpee-uri?&nbsp;<\/strong>S\u0103 \u00eencepem cu pozi\u021bia de baz\u0103. St\u0103m \u00een pozi\u021bie vertical\u0103, cu picioarele dep\u0103rtate la nivelul umerilor, m\u00e2inile pe l\u00e2ng\u0103 corp. Ne ghemuim repede, punem m\u00e2inile pe sol \u0219i aducem picioarele \u00een spate \u00een plan\u0219\u0103. Dup\u0103 care aducem picioarele \u00eenapoi \u0219i ne \u00eendrept\u0103m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Putem schimba acest exerci\u021biu \u00een multe feluri:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s\u0103 ad\u0103ug\u0103m o flotare<\/li>\n\n\n\n<li>s\u0103 ad\u0103ug\u0103m o flotare cu un b\u0103tut din palme<\/li>\n\n\n\n<li>plan\u0219\u0103 pe un picior<\/li>\n\n\n\n<li>s\u0103 ad\u0103ug\u0103m un exerci\u021biu de tip mountain climber<\/li>\n\n\n\n<li>s\u0103 ad\u0103ug\u0103m o vest\u0103 cu greut\u0103\u021bi sau un rucsac <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ca \u0219i \u00een cazul exerci\u021biilor anterioare, putem schimba intensitatea \u00een func\u021bie de necesit\u0103\u021bi <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET:&nbsp;<\/strong>Burpee-urile au aproximativ&nbsp;<strong>MET 11.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg va arde aproximativ&nbsp;<strong>660 kcal&nbsp;<\/strong>\u00eentr-o or\u0103.<\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde aproximativ&nbsp;<strong>880 kcal&nbsp;<\/strong>\u00eentr-o or\u0103.<\/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=\"742\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg\" alt=\"Antrenament cardio- burpee-uri\" class=\"wp-image-192951\" style=\"width:843px;height:557px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1536x1014.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Exercitii_de_alunecare\"><\/span>Exerci\u021bii de alunecare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Poate c\u0103 a\u021bi avut deja onoarea s\u0103 v\u0103 antrena\u021bi pe a\u0219a-numita saltea flowin. Da, e un adev\u0103rat amortizor. Poate c\u0103 v\u0103 ve\u021bi bucura c\u00e2nd v\u0103 vom spune c\u0103 v\u0103 pute\u021bi antrena \u0219i f\u0103r\u0103 ea. Dac\u0103 crede\u021bi c\u0103 salteaua flowin v\u0103 ocup\u0103 prea mult spa\u021biu, pute\u021bi \u00eencerca<\/span> <a href=\"https:\/\/gymbeam.ro\/discuri-de-alunecare-core-sliders-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">discurile de alunecare<\/a>, <span data-preserver-spaces=\"true\">care \u00ee\u0219i vor face treaba. Cu toate acestea, le pute\u021bi \u00eenlocui \u0219i, de exemplu, cu o bucat\u0103 de material mai vechi care s\u0103 alunece. Pe l\u00e2ng\u0103 faptul c\u0103 v\u0103 lucra\u021bi tot corpul, ve\u021bi lustrui perfect podeaua.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 folosi\u021bi discurile de alunecare?&nbsp;<\/strong>\u00cencepe\u021bi \u00een pozi\u021bia de plan\u0219\u0103, trunchiul trebuie s\u0103 fie ferm, cu palmele pe sol. Dup\u0103, fie v\u0103 trage\u021bi genunchii la piept, \u00eei aluneca\u021bi \u00eempreun\u0103, \u00een cruce, face\u021bi a\u0219a-numitele exerci\u021bii mountain climber, jack, \u0219.a.m.d. Dac\u0103 vre\u021bi s\u0103 cre\u0219te\u021bi \u00eenc\u0103rc\u0103tura, ad\u0103uga\u021bi o greutate pe partea dorsal\u0103 (cum ar fi ocarte, sau un rucsac plin), sau purta\u021bi o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 cu greut\u0103\u021bi<\/a>. O alt\u0103 op\u021biune ar fi s\u0103 alterna\u021bi \u0219i s\u0103 face\u021bi flot\u0103ri. <strong><span data-preserver-spaces=\"true\">V\u0103 garant\u0103m c\u0103 nu doar spatele \u0219i abdomenul or s\u0103 v\u0103 ard\u0103.&nbsp;<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET:&nbsp;<\/strong>Exerci\u021biile de alunecare men\u021bionate au aproximativ&nbsp;<strong>MET 11.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg va arde aproximativ&nbsp;<strong>660 kcal&nbsp;<\/strong>\u00eentr-o or\u0103.<\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde aproximativ&nbsp;<strong>880 kcal&nbsp;<\/strong>\u00eentr-o or\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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Exercitii_cu_greutatea_corporala\"><\/span>7. Exerci\u021bii cu greutatea corporal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sunt multe exerci\u021bii \u00een aceast\u0103 categorie, a\u0219a c\u0103 nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 antrenamentul va deveni o rutin\u0103 plictisitoare. Dac\u0103 v\u0103 decide\u021bi s\u0103 include\u021bi exerci\u021bii cu propria greutate corporal\u0103, precum cardio, re\u021bine\u021bi c\u0103  trebuie s\u0103 fie exerci\u021bii continue \u0219i de lung\u0103 durat\u0103. Nu este recomandat s\u0103 v\u0103 antrena\u021bi la capacitatea maxim\u0103 \u0219i dup\u0103 s\u0103 v\u0103 lua\u021bi pauze. \u00cen acest caz, va fi mai mult un antrenament HIT. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pute\u021bi \u00eencerca:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>squat-uri obi\u0219nuite<\/li>\n\n\n\n<li>squat pe un picior<\/li>\n\n\n\n<li>salturi \u00eenainte<\/li>\n\n\n\n<li>flot\u0103ri<\/li>\n\n\n\n<li>box step-ups (pute\u021bi folosi canapeaua)<\/li>\n\n\n\n<li>abdomene<\/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=\"633\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg\" alt=\"exerci\u021bii cardio cu greutatea corporal\u0103\" class=\"wp-image-193604\" style=\"width:843px;height:475px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1536x865.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-2048x1154.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Dac\u0103 alterna\u021bi exerci\u021biile individuale, v\u0103 pute\u021bi <strong>antrena perfect tot corpul.<\/strong> Pute\u021bi seta 2 minute pentru fiecare exerci\u021biu \u0219i s\u0103 \u00eel \u00eencepe\u021bi pe urm\u0103torul. Astfel, pute\u021bi repeta toat\u0103 runda de mai multe ori. Pentru a nu mai \u021bine eviden\u021ba timpului, v\u0103 recomand\u0103m <strong>s\u0103 desc\u0103rca\u021bi a\u0219a-numitul cronometru Tabata<\/strong><\/span><strong><span data-preserver-spaces=\"true\">,<\/span><\/strong><span data-preserver-spaces=\"true\"> unde <strong>pute\u021bi seta semnalizarea la diferite intervale de timp<\/strong> \u0219i astfel v\u0103 ve\u021bi putea concentra doar pe exerci\u021biu. Dac\u0103 vre\u021bi s\u0103 fie \u0219i mai dificil, pute\u021bi folosi, spre exemplu<\/span>, un <a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">set de antrenament cu suspensie<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate astea,&nbsp;<strong>\u00een schimb, v\u0103 poate u\u0219ura c\u00e2teva exerci\u021bii.&nbsp;&nbsp;<\/strong>Spre exemplu, pute\u021bi \u00eenv\u0103\u021ba cum s\u0103 sta\u021bi \u00eentr-un picior, fiindc\u0103 v\u0103 pute\u021bi \u021bine oric\u00e2nd de curele. De asemenea, v\u0103 poate fi mai u\u0219or s\u0103 face\u021bi genuflexiuni sau jumping legs dac\u0103 v\u0103 \u021bine\u021bi \u0219i v\u0103 implica\u021bi \u0219i m\u00e2inile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET: \u00cen antrenamentul cu greutatea corporal\u0103 men\u021bionat, MET-ul poate varia. \u00cen func\u021bie de dificultatea exerci\u021biilor \u0219i de intensitate, poate varia undeva \u00eentre 6 \u0219i 10.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg va arde \u00eentr-o or\u0103 aproximativ&nbsp;<strong>360-600 kcal.&nbsp;<\/strong><\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde \u00eentr-o or\u0103 aproximativ&nbsp;<strong>480-800 kcal.&nbsp;<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"8_Boxul\"><\/span>8. Boxul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg\" alt=\"Antrenament cardio-boxul\" class=\"wp-image-192978\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg 935w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-333x400.jpg 333w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-1278x1536.jpg 1278w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964.jpg 1285w\" sizes=\"auto, (max-width: 935px) 100vw, 935px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:125px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu ave\u021bi acas\u0103 un sac de box? Nici nu ave\u021bi nevoie! Chiar \u0219i&nbsp;<strong>cei mai buni boxeori se antreneaz\u0103 dup\u0103 a\u0219a-numita metod\u0103 shading, \u00een timp ce se lupt\u0103 cu un adversar imaginar, <\/strong>\u00eencearc\u0103 s\u0103 loveasc\u0103 prin diferite mi\u0219c\u0103ri. \u0218i voi v\u0103 pute\u021bi antrena astfel. <strong>Imagina\u021bi-v\u0103 c\u0103 \u00een fa\u021b\u0103 ave\u021bi cel mai mare du\u0219man&nbsp;<\/strong>\u0219i lovi\u021bi-l cu c\u00e2teva mi\u0219c\u0103ri.<\/p>\n\n\n\n<div style=\"height:56px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Re\u021bine\u021bi&nbsp; c\u0103 du\u0219manul vostru imaginar se ap\u0103r\u0103, a\u0219a c\u0103 din antrenamentul vostru nu trebuie s\u0103 lipseasc\u0103 genuflexiunile \u0219i alte mi\u0219c\u0103ri. C\u00e2nd porni\u021bi muzica \u0219i face\u021bi box pe ritmul muzicii,&nbsp;<strong>cu siguran\u021b\u0103 ve\u021bi avea un antrenament cardio distractiv.<\/strong><\/p>\n\n\n\n<div style=\"height:78px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET:&nbsp;<\/strong>Boxul are aproximativ&nbsp;<strong>MET 5.5.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg va arde \u00eentr-o or\u0103 aproximativ&nbsp;<strong>330 kcal.&nbsp;<\/strong><\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde \u00eentr-o or\u0103 aproximativ&nbsp;<strong>440 kcal.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Jaciks_test\"><\/span>9. Jac\u00edk&#8217;s test<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu acest test v\u0103 ve\u021bi antrena tot corpul. \u00cen plus, <strong>ve\u021bi afla \u0219i \u00een ce stare se afl\u0103 condi\u021bia voastr\u0103 fizic\u0103.<\/strong> Acesta este modul \u00een care candida\u021bii la studiile sportive sau ofi\u021berii de poli\u021bie sunt testa\u021bi pentru condi\u021bia lor fizic\u0103. Dac\u0103 face\u021bi acest test timp de maxim 2 minute, pute\u021bi verifica c\u00e2t de bine a\u021bi putea trece de interviul de angajare. Desigur, \u00eel pute\u021bi efectua \u00eentr-un ritm mai lent mai mult de dou\u0103 minute sau pute\u021bi comuta \u00eentre exerci\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum arat\u0103 testul Jac\u00edk?&nbsp;<\/strong>Sta\u021bi \u00eentin\u0219i pe spate, reveni\u021bi pe stomac, ridica\u021bi-v\u0103 \u00een picioare, dup\u0103 care \u00eeninde\u021bi-v\u0103 iar pe spate.&nbsp; Efectua\u021bi aceste 4 pozi\u021bii \u00een cel mai alert ritm, imediat una dup\u0103 cealalt\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET: <\/strong>Jac\u00edk&#8217;s test are aproximativ&nbsp;<strong>MET 10.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg va arde \u00eentr- or\u0103 aproximativ&nbsp;<strong>60 kcal.&nbsp;<\/strong><\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde \u00eentr-o or\u0103 aproximativ&nbsp;<strong>800 kcal.&nbsp;<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"10_Dansul\"><\/span>10. Dansul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg\" alt=\"Antrenament cardio\" class=\"wp-image-193007\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-301x400.jpeg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-1154x1536.jpeg 1154w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53.jpeg 1202w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi \u00eencercat vreodat\u0103 s\u0103 da\u021bi drumu la muzic\u0103 la maxim \u0219i s\u0103 v\u0103 preface\u021bi&nbsp;<strong>c\u0103 sunte\u021bi singurii care danseaz\u0103 \u0219i c\u00e2nt\u0103 la un concert? <\/strong>Dac\u0103 nu, nu \u0219ti\u021bi ce pierde\u021bi. Nu doar c\u0103 v\u0103 ve\u021bi bucura de concert cum trebuie, dar, \u00een plus, dansul este un exerci\u021biu cardio grozav, care v\u0103 va distra. Pute\u021bi alterna melodii mai lente cu ritmuri mai nebune \u0219i&nbsp;<strong>s\u0103 elimina\u021bi toat\u0103 energia \u00een exces.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 recomand\u0103m s\u0103 face\u021bi asta c\u00e2nd sunte\u021bi singuri acas\u0103, fiindc\u0103 nu ve\u021bi ar\u0103ta at\u00e2t de irezistibili pe c\u00e2t a\u021bi crede. <strong>Este un antrenament distractiv \u0219i eficient, <\/strong>cu ajutorul c\u0103ruia ve\u021bi arde o cantitate destul de mare de calorii.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sim\u021bi\u021bi c\u0103 nu pute\u021bi \u021bine ritmul singuri, c\u0103uta\u021bi un videoclip de unde s\u0103 \u00eenv\u0103\u021ba\u021bi pa\u0219ii de baz\u0103, pe care dup\u0103 \u00eei ve\u021bi face singuri. Spre exemplu, v\u0103 pot ajuta \u0219i consolele de jocuri, unde pute\u021bi \u00eencerca s\u0103 mima\u021bi mi\u0219c\u0103rile unei figuri de pe ecran. <\/p>\n\n\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET:&nbsp;<\/strong>Dansul are un<strong> MET de aproximativ 7.8.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg va arde \u00eentr-o or\u0103 aproximativ <strong>468 kcal.&nbsp;<\/strong><\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde \u00eentr-o or\u0103 aproximativ <strong>624 kcal.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Activitatile_fitness_din_casa\"><\/span>11. Activit\u0103\u021bile fitness din cas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din p\u0103cate, cu to\u021bii trebuie s\u0103 facem cur\u0103\u021benie. La fel se aplic\u0103 \u0219i \u00een cazul antrenamentelor. Dar cum s\u0103 facem asta c\u00e2nd nu avem mult timp \u0219i trebuie s\u0103 alegem \u00eentre aceste activit\u0103\u021bi?&nbsp;<strong>Ce a\u021bi zice dac\u0103 le-a\u021bi combina?&nbsp;<\/strong>Pe l\u00e2ng\u0103 un tricou transpirat \u0219i endorfine eliminate, r\u0103splata va fi \u0219i un apartament perfect curat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum ar trebui s\u0103 arate activit\u0103\u021bile fitness din cas\u0103?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Planifica\u021bi activit\u0103\u021bile pe care trebuie s\u0103 le face\u021bi<\/strong>&#8211; spre exemplu, s\u0103 str\u00e2nge\u021bi hainele murdare din apartament, s\u0103 aranja\u021bi hainele, s\u0103 \u0219terge\u021bi praful, s\u0103 sp\u0103la\u021bi pe jos.<\/li>\n\n\n\n<li><strong>Identifica\u021bi exerci\u021biile care pot fi combinate cu&nbsp;<\/strong><strong>activit\u0103\u021bi&nbsp;<\/strong>\u0219i f\u0103ce\u021bi-v\u0103 un plan \u00een minte.<\/li>\n\n\n\n<li><strong>S\u0103 \u00eencepem.&nbsp;<\/strong>Pute\u021bi face&nbsp;<strong>10 burpee-uri <\/strong>pentru fiecare ruf\u0103 luat\u0103 de unde nu \u00eei este locul. \u00cenainte de fiecare ruf\u0103 at\u00e2rnat\u0103, pute\u021bi face <strong>3 genuflexiuni&nbsp; (da, o ma\u0219in\u0103 de sp\u0103lat plin\u0103 cu \u0219osete devine acum un co\u0219mar \u0219i mai mare), c\u00e2nd \u0219terge\u021bi praful pute\u021bi face&nbsp;<\/strong>5 flot\u0103ri&nbsp;<strong>pentru fiecare zon\u0103 \u0219tears\u0103 \u0219i pute\u021bi combina sp\u0103latul podelei cu deja men\u021bionatul dans.&nbsp;<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O or\u0103 de cur\u0103\u021benie v\u0103 va da o stare bun\u0103&nbsp;<strong>\u0219i poate c\u0103 v\u0103 va deprinde \u0219i cu ni\u0219te obiceiuri bune.&nbsp;&nbsp;<\/strong>Data viitoare, pune\u021bi rufele murdare pe banda de alergat , dup\u0103 care face\u021bi 10 burpee-uri sau le pute\u021bi duce \u00een co\u0219ul de rufe murdare, unde le este locul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET:&nbsp;<\/strong>Activit\u0103\u021bile fitness din cas\u0103 au aproximativ <strong>MET 6.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg va arde \u00eentr-o or\u0103 aproximativ&nbsp;<strong>360 kcal.&nbsp;<\/strong><\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde \u00eentr-o or\u0103 circa <strong>480 kcal .<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"12_Pont_bonus_%E2%80%93_Sexul\"><\/span>12. Pont bonus &#8211; Sexul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate c\u0103 nu a\u021bi auzit niciodat\u0103 despre c\u00e2te calorii pute\u021bi arde prin sex. Dac\u0103 a\u0219a este, atunci e posibil s\u0103 v\u0103 dezam\u0103gim.&nbsp;<strong>\u00cen marea majoritate a cazurilor, nu ajungem la un num\u0103r mare.<\/strong> Desigur, este o activitate pe care probabil ve\u021bi dori s\u0103 o face\u021bi cel mai mult. Cu toate astea, dac\u0103 vre\u021bi s\u0103 arde\u021bi calorii, este mai adecvat s\u0103 zicem, s\u0103 s\u0103ri\u021bi coarda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare MET:&nbsp;<\/strong>Sexul are un <strong>MET<\/strong>&nbsp; de aproximativ <strong>1.8.<\/strong><\/p>\n\n\n\n<p>\u00cen practic\u0103, asta \u00eenseamn\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg va arde circa&nbsp;<strong>108 kcal&nbsp;<\/strong>\u00eentr-o or\u0103.<\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg va arde circa&nbsp;<strong>144 kcal&nbsp;<\/strong>\u00eentr-o or\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 is-style-default\"><span class=\"ez-toc-section\" id=\"Cate_calorii_putem_arde_cu_antrenamentele_cardio\"><\/span>C\u00e2te calorii putem arde cu antrenamentele cardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u021bine\u021bi cont de&nbsp;<strong>valorile medii&nbsp;<\/strong>ale caloriilor arse \u00een timpul acestor activit\u0103\u021bi cardio, far\u0103 ultima care a fost un bonus, ve\u021bi constata c\u0103 <strong>o femeie de 60 de kg poate arde circa 520 kcal \u00eentr-o or\u0103 de aerobic, iar un b\u0103rbat de 80 kg poate arde \u00eentr-o or\u0103 aproximativ 692 kcal.<\/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 is-style-default\">Cum s\u0103 v\u0103 da\u021bi seama c\u00e2t\u0103 cantitate este \u00eentr-o anumit\u0103 mas\u0103?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>M\u00e2ncare<\/strong><\/th><th>B\u0103rbat \u00een 30 min\/ 346 kcal<\/th><th><center><strong>Femeie \u00een 30 min\/260 kcal<\/strong><\/center><\/th><th><center><strong>B\u0103rbat \u00een 60 min\/692 kcal<\/strong><\/center><\/th><th><center><strong>Femeie \u00een 60 min\/520 kcal<\/strong><\/center><\/th><th><center><strong>B\u0103rbat \u00een 90 min\/1038 kcal<\/strong><\/center><\/th><th><center><strong>Femeie \u00een 90 min\/780 kcal<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Ov\u0103z, iaurt grecesc 0% gr\u0103sime, banan\u0103, pudr\u0103 proteic\u0103.<\/center><center>(unt de arahide)<\/center><\/td><td><center>Ov\u0103z (30 g), iaurt grecesc 0% gr\u0103sime (100 g), banan\u0103 (80 g), pudr\u0103 proteic\u0103 (30 g)<\/center><\/td><td><center>Ov\u0103z (20 g), iaurt grecesc 0% gr\u0103sime (100 g), banan\u0103 (50 g), pudr\u0103 proteic\u0103 (25 g)<\/center><\/td><td>Ov\u0103z (90 g), iaurt grecesc 0% gr\u0103sime (150 g), banan\u0103 (100 g), pudr\u0103 proteic\u0103 (30 g), unt de arahide (13 g)<\/td><td>Ov\u0103z (50 g), iaurt grecesc 0% gr\u0103sime (150 g), banan\u0103 (100 g), pudr\u0103 proteic\u0103 (30 g), unt de arahide (10 g)<\/td><td>Ov\u0103z (140 g), iaurt grecesc 0% gr\u0103sime (200 g), banan\u0103 (150 g), pudr\u0103 proteic\u0103 (30 g), unt de arahide (30 g)<\/td><td>Ov\u0103z (100 g), iaurt grecesc 0% gr\u0103sime (150 g), banan\u0103 (90 g), pudr\u0103 proteic\u0103 (30 g), unt de arahide (25 g)<\/td><\/tr><tr><td><center><strong>Piept de pui (crud), ghee, orez (neg\u0103tit), broccoli<\/strong><\/center><\/td><td>Piept de pui (100 g), ghee (6 g), orez (40 g), broccoli (100 g)<\/td><td>Piept de pui (80 g), ghee (6 g), orez (25 g), broccoli (100 g)<\/td><td>Piept de pui (200 g), ghee (11 g), orez (80 g), broccoli (250 g)<\/td><td>Piept de pui (150 g), ghee (8 g), orez (60 g), broccoli (200 g)<\/td><td>Piept de pui (250 g), ghee (15 g), orez (150 g), broccoli (250 g)<\/td><td><p style=\"text-align: center;\">Piept de pui (200 g), ghee (13 g), orez (100 g),<\/p>\n<p style=\"text-align: center;\">broccoli (250 g)<\/p><\/td><\/tr><tr><td><p style=\"text-align: center;\"><strong>Paste (neg\u0103tite), tofu,ulei de m\u0103sline, amestec de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> congelate<\/strong><\/p><\/td><td><p style=\"text-align: center;\">Paste (45 g), tofu (90 g), ulei de m\u0103sline (4 ml), amestec de legume congelate (100 g)<\/p><\/td><td><p style=\"text-align: center;\">Paste (25 g), tofu (80 g), ulei de m\u0103sline (3 ml), amestec de legume congelate (100 g)<\/p><\/td><td><p style=\"text-align: center;\">Paste (100 g), tofu (150 g), ulei de m\u0103sline (7 ml), amestec de legume congelate (200 g)<\/p><\/td><td><p style=\"text-align: center;\">Paste (65 g), tofu (120 g), ulei de m\u0103sline (5 ml), amestec de legume congelate (200 g)<\/p><\/td><td><p style=\"text-align: center;\">Paste (160 g), tofu (200 g), ulei de m\u0103sline (12 ml), amestec de legume congelate (250 g)<\/p><\/td><td><p style=\"text-align: center;\">Paste (100g), tofu (200g), ulei de m\u0103sline (10 ml), amestec de legume congelate (200 g)<\/p><\/td><\/tr><tr><td><p style=\"text-align: center;\"><strong>P\u00e2ine integral\u0103, crem\u0103 de br\u00e2nz\u0103, \u0219unc\u0103 de pui, br\u00e2nz\u0103 30%, ardei gras<\/strong><\/p><\/td><td><p style=\"text-align: center;\">P\u00e2ine integral\u0103 (60 g), crem\u0103 de br\u00e2nz\u0103 (10 g), \u0219unc\u0103 de pui (60 g), br\u00e2nz\u0103 30% (20 g), ardei gras (80 g)<\/p><\/td><td><p style=\"text-align: center;\">P\u00e2ine integral\u0103 (40 g), crem\u0103 de br\u00e2nz\u0103 (10 g), \u0219unc\u0103 de pui (40 g), br\u00e2nz\u0103 30% (20 g), ardei gras (80 g)<\/p><\/td><td><p style=\"text-align: center;\">P\u00e2ine integral\u0103 (120 g), crem\u0103 de br\u00e2nz\u0103 (20 g), \u0219unc\u0103 de pui (120 g), br\u00e2nz\u0103 30% (40 g), ardei gras (170 g)<\/p><\/td><td><p style=\"text-align: center;\">P\u00e2ine integral\u0103 (80 g), crem\u0103 de br\u00e2nz\u0103 (20 g), \u0219unc\u0103 de pui (100 g), br\u00e2nz\u0103 30% (30 g), ardei gras (160 g)<\/p><\/td><td><p style=\"text-align: center;\">P\u00e2ine integral\u0103 (200 g), crem\u0103 de br\u00e2nz\u0103 (40 g), \u0219unc\u0103 de pui (150 g), br\u00e2nz\u0103 30%&nbsp; (50 g), ardei ro\u0219u (200 g)<\/p><\/td><td><p style=\"text-align: center;\">P\u00e2ine integral\u0103 (150 g), crem\u0103 de br\u00e2nz\u0103 (30 g), \u0219unc\u0103 de pui (120 g), br\u00e2nz\u0103 30%&nbsp; (30 g), ardei gras (200 g)<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vrem s\u0103 supliment\u0103m caloriile arse \u00eentr-o or\u0103 de \u0219edin\u021b\u0103 de cardio cu&nbsp;<strong>ciocolat\u0103 cu lapte sau unt de caju<\/strong>, trebuie s\u0103 fie ceva de genul:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O femeie de 60 kg poate m\u00e2nca 82 g de <a href=\"https:\/\/gymbeam.ro\/unt-de-caju-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de caju<\/a> sau ciocolat\u0103 cu lapte<\/li>\n\n\n\n<li>Un b\u0103rbat de 80 kg poate m\u00e2nca 110 g de unt de caju sau 125 g de ciocoat\u0103 cu lapte<\/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=\"899\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg\" alt=\"C\u00e2te calorii se ard \u00een timpul antrenamentelor cardio?\" class=\"wp-image-193029\" style=\"width:843px;height:674px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_sa_retineti\"><\/span>Ce s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Activit\u0103\u021bile cardio au, f\u0103r\u0103 \u00eendoial\u0103, un <strong>efect pozitiv asupra s\u0103n\u0103t\u0103\u021bii noastre fizice \u0219i mentale<\/strong> \u0219i, prin urmare, trebuie f\u0103cute de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103. Faptul c\u0103 s\u0103lile de sport sunt \u00eenchise \u0219i este ur\u00e2t afar\u0103 nu trebuie s\u0103 ne descurajeze s\u0103 facem asta. <strong>Exist\u0103 nenum\u0103rate modalit\u0103\u021bi de a face cardio acas\u0103<\/strong>. Drept urmare, ardem un num\u0103r mare de calorii, pe care le putem suplimenta cu diverse alimente, dup\u0103 cum ne indic\u0103 tabelul. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre m\u00e2ncare \u0219i crearea unui plan de mas\u0103, nu trebuie s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum se calculeaz\u0103 aportul de energie \u0219i macronutrien\u021bi pentru pierderea \u00een greutate sau c\u00e2\u0219tigare de mas\u0103 muscular\u0103?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd face\u021bi antrenamente cardio, nu uita\u021bi <strong>s\u0103 combina\u021bi diferite exerci\u021bii \u0219i s\u0103 alterna\u021bi intensitatea.<\/strong> <strong>Datorit\u0103 acestui lucru, nu ve\u021bi fi obosi\u021bi dup\u0103 exerci\u021bii \u0219i ve\u021bi putea beneficia de activit\u0103\u021bile aerobice pe termen lung. \u0218i voi ave\u021bi&nbsp; un antrenament cardio preferat pe care \u00eel pute\u021bi face acas\u0103? \u00cemp\u0103rt\u0103\u0219i\u021bi-l \u0219i cu ceilal\u021bi. Nu exist\u0103 niciodat\u0103 suficient\u0103 inspira\u021bie.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sunte\u021bi obi\u0219nui\u021bi s\u0103 face\u021bi cardio \u00een fiecare zi, dar s\u0103lile nu sunt mereu deschise \u0219i vremea v\u0103 d\u0103 planurile peste cap? Avem o solu\u021bie pentru voi &#8211; antrenamentele cardio realizate acas\u0103. \u00cen articolul de azi, v\u0103 vom prezenta 12 sfaturi prin care v\u0103 pute\u021bi antrena \u00een mod eficient. <\/p>\n","protected":false},"author":100,"featured_media":193567,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6182,6446,6494,6698],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-213784","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-hiit","9":"tag-exercitii-cu-propria-greutate","10":"tag-antrenament-acasa","11":"tag-cardio-ro","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"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 12 sfaturi pentru antrenamentele cardio de acas\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenamentele nu doar c\u0103 v\u0103 \u00eembun\u0103t\u0103\u021besc s\u0103n\u0103tatea, ci v\u0103 ajut\u0103 \u0219i s\u0103 sl\u0103bi\u021bi. 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