{"id":227633,"date":"2021-03-05T11:08:39","date_gmt":"2021-03-05T10:08:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227633"},"modified":"2024-05-28T08:49:30","modified_gmt":"2024-05-28T06:49:30","slug":"cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/","title":{"rendered":"C\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru a pierde \u00een greutate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\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\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/#Cate_repetari_sunt_indicate_pentru_a_castiga_masa_musculara\" title=\"C\u00e2te repet\u0103ri sunt indicate pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?\">C\u00e2te repet\u0103ri sunt indicate pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/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\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/#3_mecanisme_pentru_dezvoltarea_masei_musculare\" title=\"3 mecanisme pentru dezvoltarea masei musculare:\">3 mecanisme pentru dezvoltarea masei musculare:<\/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\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/#Pentru_cel_mai_eficient_si_mai_rapid_castig_muscular_alegeti_o_serie_cu_o_gama_larga_de_repetari\" title=\"Pentru cel mai eficient \u0219i mai rapid c\u00e2\u0219tig muscular, alege\u021bi o serie cu o gam\u0103 larg\u0103 de repet\u0103ri\">Pentru cel mai eficient \u0219i mai rapid c\u00e2\u0219tig muscular, alege\u021bi o serie cu o gam\u0103 larg\u0103 de repet\u0103ri<\/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\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/#Cele_mai_frecvente_mituri_despre_antrenamentul_de_forta_numarul_de_repetari_dintr-o_serie_si_dezvoltarea_masei_musculare\" title=\"Cele mai frecvente mituri despre antrenamentul de for\u021b\u0103, num\u0103rul de repet\u0103ri dintr-o serie \u0219i dezvoltarea masei musculare\">Cele mai frecvente mituri despre antrenamentul de for\u021b\u0103, num\u0103rul de repet\u0103ri dintr-o serie \u0219i dezvoltarea masei musculare<\/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\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/#Cate_repetari_sunt_necesare_pentru_a_slabi\" title=\"C\u00e2te repet\u0103ri sunt necesare pentru a sl\u0103bi?\">C\u00e2te repet\u0103ri sunt necesare pentru a sl\u0103bi?<\/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\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/#Cele_mai_frecvente_mituri_despre_antrenamentul_de_forta_numarul_de_repetari_dintr-o_serie_si_pierderea_in_greutate\" title=\"Cele mai frecvente mituri despre antrenamentul de for\u021b\u0103, num\u0103rul de repet\u0103ri dintr-o serie \u0219i pierderea \u00een greutate\">Cele mai frecvente mituri despre antrenamentul de for\u021b\u0103, num\u0103rul de repet\u0103ri dintr-o serie \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-7\" href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/#Ce_numar_de_repetari_si_ce_greutate_este_adecvata_pentru_antrenamente\" title=\"Ce num\u0103r de repet\u0103ri \u0219i ce greutate este adecvat\u0103 pentru antrenamente?\">Ce num\u0103r de repet\u0103ri \u0219i ce greutate este adecvat\u0103 pentru antrenamente?<\/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\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><em>&#8220;Hei, ar\u0103\u021bi foarte bine! C\u00e2te repet\u0103ri faci? Ei bine, Mark, ar\u0103\u021bi a\u0219a de bine dup\u0103 ce ai sl\u0103bit \u00eenc\u00e2t cred c\u0103 ai f\u0103cut multe repet\u0103ri din fiecare exerci\u021biu recomandat.&#8221; <\/em>Efortul de a imita tiparele de succes este cumva \u00een s\u00e2ngele fiec\u0103ruia, iar noi \u00eencerc\u0103m \u00een mod natural s\u0103 g\u0103sim cele mai eficiente metode de ne dezvolta masa muscular\u0103, de a pierde \u00een greutate sau de a ne \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103. Atunci este foarte u\u0219or de \u00eencercat un plan alimentar \u0219i de antrenament recomandat de cineva care tocmai a reu\u0219it s\u0103-\u0219i ating\u0103 obiectivul. <strong>Dar ceea ce se aplic\u0103 unei persoane este posibil s\u0103 nu se aplice alteia<\/strong>, iar acest lucru poate s\u0103 nu fie cel mai semnificativ \u0219i mai eficient. Haide\u021bi s\u0103 explic\u0103m totul \u0219i s\u0103 ar\u0103t\u0103m de ce nu este indicat s\u0103 v\u0103 fie fric\u0103 de greut\u0103\u021bi, chiar \u0219i atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate.<\/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=\"Cate_repetari_sunt_indicate_pentru_a_castiga_masa_musculara\"><\/span>C\u00e2te repet\u0103ri sunt indicate pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Care este num\u0103rul ideal de repet\u0103ri al exerci\u021biilor pentru dezvoltarea masei musculare? Aceasta este o \u00eentrebare foarte dificil\u0103, la care chiar \u0219i cei mai buni exper\u021bi ar r\u0103spunde c\u0103 este vorba de nivelul de cuno\u0219tin\u021be. Chiar dac\u0103 fiecare b\u0103rbat din sal\u0103 are un r\u0103spuns rapid \u0219i precis, \u0219i anume 8-12 repet\u0103ri, lucrurile nu sunt chiar at\u00e2t de simple. Exist\u0103 o serie de factori care intr\u0103 \u00een joc \u0219i care pot modifica variabilele pentru fiecare persoan\u0103. <strong>Problema este astfel confundat\u0103 cu nivelul \u0219i istoricul antrenamentului sportivului, cu v\u00e2rsta, timpul necesar regener\u0103rii, planul general de antrenament \u0219i exerci\u021biile specifice.<\/strong> \u00cen primul r\u00e2nd, haide\u021bi s\u0103 ar\u0103t\u0103m care sunt cei mai importan\u021bi factori de antrenament pentru dezvoltarea masei musculare conform lui Brad Schoenfeld (2010).<span style=\"color: #ff6600\">&nbsp;[1]<\/span><\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mecanisme_pentru_dezvoltarea_masei_musculare\"><\/span>3 mecanisme pentru dezvoltarea masei musculare:<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg\" alt=\"Cum se dezvolt\u0103 masa muscular\u0103?\" class=\"wp-image-212508\" title=\"Cum se dezvolt\u0103 masa muscular\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Tensiunea mecanic\u0103<\/strong> cre\u0219te odat\u0103 cu greutatea folosit\u0103. Cea mai mare tensiune mecanic\u0103 se realizeaz\u0103 utiliz\u00e2nd un num\u0103r redus de repet\u0103ri (aproximativ p\u00e2n\u0103 la 6) cu o anume sarcin\u0103. Deteriorarea muscular\u0103 este rezultatul unei sarcini totale de antrenament (volumul de antrenament pe parte muscular\u0103), care se manifest\u0103 pe celulele musculare prin deteriorarea \u0219i formarea microtraumelor. Pentru a ob\u021bine leziuni musculare optime, este tipic un num\u0103r mediu de repet\u0103ri de exerci\u021bii (aproximativ 8-12) cu o sarcin\u0103 de 60-75% de 1RM, apropiat\u0103 de greutatea maxim\u0103 ridicat\u0103 (1RM).<\/li>\n\n\n\n<li><strong>Deteriorarea muscular\u0103<\/strong> este rezultatul unei sarcini totale de antrenament (volumul de antrenament pe parte muscular\u0103), care se manifest\u0103 pe celulele musculare prin deteriorarea \u0219i formarea microtraumelor. Pentru a ob\u021bine leziuni musculare optime, este tipic un num\u0103r mediu de repet\u0103ri de exerci\u021bii (aproximativ 8-12) cu o sarcin\u0103 de 60-75% de 1RM.<\/li>\n\n\n\n<li><strong>Stresul metabolic cre\u0219te odat\u0103 cu repet\u0103rile dintr-o serie<\/strong>, lucru caracteristic unei \u201eserii de pompare\u201d \u0219i este caracterizat printr-un num\u0103r mare de repet\u0103ri (15+) p\u00e2n\u0103 la punctul \u00een care mu\u0219chii \u201eard\u201d efectiv. <strong>Un stres metabolic mai mare poate fi atins printr-un timp mai lung sub tensiune<\/strong> (TUT).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a \u00eembun\u0103t\u0103\u021bi continuu \u0219i a schimba performan\u021bele, este necesar s\u0103 ad\u0103uga\u021bi \u00een  lucruri noi \u00een antrenament \u0219i s\u0103 \u00eencerca\u021bi s\u0103 <strong>ob\u021bine\u021bi o supra\u00eenc\u0103rcare progresiv\u0103<\/strong>. Datorit\u0103 acestui fapt, ve\u021bi ob\u021bine un impuls de antrenament pu\u021bin mai intens, care se va manifesta printr-un c\u00e2\u0219tig muscular mai mare. Nu trebuie s\u0103 uita\u021bi de periodizarea corect\u0103 a antrenamentului, iar dup\u0103 mezociclul de for\u021b\u0103, alege\u021bi timp de aproximativ o s\u0103pt\u0103m\u00e2n\u0103, o sarcin\u0103 cu o reducere de aproximativ 50% pentru a reflecta pe deplin dezvoltarea for\u021bei \u0219i a masei musculare. <span style=\"color: #ff6600\">[3]<\/span><\/p>\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=\"Pentru_cel_mai_eficient_si_mai_rapid_castig_muscular_alegeti_o_serie_cu_o_gama_larga_de_repetari\"><\/span>Pentru cel mai eficient \u0219i mai rapid c\u00e2\u0219tig muscular, alege\u021bi o serie cu o gam\u0103 larg\u0103 de repet\u0103ri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen 2017, Schoenfeld \u0219i echipa sa, au lansat o cercetsre care a implicat o analiz\u0103 a 21 de studii \u0219i au demonstrat c\u0103 <strong>dezvoltarea muscular\u0103 este de fapt comparabil\u0103 cu utilizarea unei game largi de repet\u0103ri, cu condi\u021bia s\u0103 practica\u021bi fiecare serie aproape de insuficien\u021b\u0103 muscular\u0103<\/strong>. Cum v\u0103 pute\u021bi da seama de acest lucru? Ve\u021bi sim\u021bi pur \u0219i simplu c\u0103 nu mai sunte\u021bi \u00een stare s\u0103 face\u021bi \u00eenc\u0103 o repetare. A\u0219adar, dezvoltarea masei musculare este comparabil\u0103 la 6, 10, 15 sau chiar 30 de repet\u0103ri cu o sarcin\u0103 care v\u0103 permite s\u0103 v\u0103 apropia\u021bi de insuficien\u021ba muscular\u0103 pentru un anumit num\u0103r de repet\u0103ri. <span style=\"color: #ff6600\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Av\u00e2nd \u00een vedere natura mecanismelor de hipertrofie muscular\u0103, pare ideal s\u0103 \u00eencerca\u021bi o serie cu o gam\u0103 larg\u0103 de repet\u0103ri. De fapt, acest lucru este confirmat implicit \u0219i de c\u0103tre lucr\u0103rile lui Schoenfeld \u0219i colaboratorii s\u0103i la \u00eenceputul anului 2021, ceea ce ridic\u0103 mai multe semne de \u00eentrebare dec\u00e2t r\u0103spunsuri. Implicarea unei <strong>serii cu un num\u0103r mare de repet\u0103ri pare mai potrivit\u0103 pentru exerci\u021biile izolate<\/strong>, a\u0219a cum este de obicei cazul exerci\u021biilor pentru biceps sau triceps. \u00cen cazul <strong>exerci\u021biilor complexe multi-articulare, este mai bine s\u0103 p\u0103stra\u021bi un profil mai sc\u0103zut (un num\u0103r mai mic de repet\u0103ri)<\/strong>, av\u00e2nd \u00een vedere c\u0103 astfel de <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" 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\u0103ri<\/a><\/span> sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genuflexiuni<\/a><\/span> sunt mult mai epuizante dec\u00e2t exerci\u021biile izolate asupra sistemului neuromuscular, care, de asemenea, are nevoie de timp suficient pentru regenerare. <span style=\"color: #ff6600\">[5-6] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg\" alt=\"C\u00e2te repet\u0103ri trebuie efectuate pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?\" class=\"wp-image-212598\" style=\"width:843px;height:562px\" title=\"C\u00e2te repet\u0103ri trebuie efectuate pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>\u00cen cazul antrenamentelor cu mai multe repet\u0103ri \u00eentr-o serie, acestea par s\u0103 necesite mai mult efort \u0219i \u201edisconfort\u201d, ceea ce face posibil ca sportivii s\u0103 renun\u021be \u00eenainte de a ajunge la o insuficien\u021b\u0103 muscular\u0103 real\u0103. Cu siguran\u021b\u0103 v-a\u021bi reg\u0103sit \u00een situa\u021bii \u00een care a\u021bi crezut c\u0103 nu sunte\u021bi capabili s\u0103 continua\u021bi, dar totu\u0219i v-a\u021bi descoperit for\u021ba ascuns\u0103 \u0219i a\u021bi f\u0103cut c\u00e2teva repet\u0103ri suplimentare. Cercetarea lui Santaniel \u0219i colaboratorii s\u0103i nu a g\u0103sit niciun beneficiu \u00een efectuarea unui num\u0103r de repet\u0103ri care s\u0103 duc\u0103 la o stare de insuficien\u021b\u0103 muscular\u0103, dovad\u0103 fiind faptul c\u0103 <strong>planul de antrenament trebuie privit ca un \u00eentreg \u0219i nu doar ca \u201ep\u0103r\u021bi separate. \u201d<\/strong> <span style=\"color: #ff6600\">[7-9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen contextul unui program de antrenament, de obicei nu este vorba doar despre o dezvoltare a masei musculare, ci \u0219i a for\u021bei musculare. Dezvoltarea se caracterizeaz\u0103 prin aproximativ <strong>2-3 repet\u0103ri cu o sarcin\u0103 de 90-95% 1RM<\/strong> (greutatea maxim\u0103 ridicat\u0103 cu tehnica corect\u0103 pentru o repetare). \u00cen schimb, <strong>num\u0103rul mare de repet\u0103ri<\/strong>, \u0219i anume mai mult de 15 repet\u0103ri, este cel mai adesea utilizat <strong>pentru a construi rezisten\u021ba muscular\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi folosi o gam\u0103 larg\u0103 de repet\u0103ri \u00een programul vostru de antrenament, dar trebuie s\u0103 fi\u021bi con\u0219tien\u021bi mai ales de motivul pentru care v\u0103 antrena\u021bi la fel \u0219i s\u0103 v\u0103 \u00eentreba\u021bi dac\u0103 este o idee foarte bun\u0103 s\u0103 v\u0103 antrena\u021bi cu 5, 10 sau 20 de repet\u0103ri cu o sarcin\u0103 at\u00e2t de grea. Aminti\u021bi-v\u0103 c\u0103 <strong>regenerarea muscular\u0103 complet\u0103 dup\u0103 un antrenament de for\u021b\u0103 are loc \u00een aproximativ 24-72 de ore<\/strong>. Av\u00e2nd \u00een vedere timpul necesar regener\u0103rii, este normal s\u0103 antrena\u021bi o parte muscular\u0103 de aproximativ dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. <span style=\"color: #ff6600\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg\" alt=\"C\u00e2te serii \u0219i repet\u0103ri ar trebui s\u0103 face\u021bi?\" class=\"wp-image-212611\" style=\"width:843px;height:562px\" title=\"C\u00e2te serii \u0219i repet\u0103ri ar trebui s\u0103 fac?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cele_mai_frecvente_mituri_despre_antrenamentul_de_forta_numarul_de_repetari_dintr-o_serie_si_dezvoltarea_masei_musculare\"><\/span>Cele mai frecvente mituri despre antrenamentul de for\u021b\u0103, num\u0103rul de repet\u0103ri dintr-o serie \u0219i dezvoltarea masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Ridicarea greut\u0103\u021bii maxime este cea mai bun\u0103 cale c\u0103tre dezvoltarea masei musculare<\/h3>\n\n\n\n<p>Din c\u00e2nd \u00een c\u00e2nd, chiar \u0219i voi, \u00een sala de sport , \u00eent\u00e2lni\u021bi cazuri \u00een care tinerii \u00eencearc\u0103 s\u0103 se antreneze la limita maxim\u0103 a posibilit\u0103\u021bilor lor. Astfel de exerci\u021bii nu au absolut niciun merit, deoarece se creeaz\u0103 probleme de disc vertebral din cauza formei rotunjite a spatelui care st\u0103 \u00eencordat ca un arc \u00een timpul unei \u00eendrept\u0103ri.<\/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 repetarea unei serii, masa muscular\u0103 nu se dezvolt\u0103 prea mult<\/strong> \u0219i, \u00een plus, epuizeaz\u0103 \u00een mod excesiv sistemul nervos, care are apoi nevoie de mai mult timp pentru a se regenera. Testarea maxim\u0103 (1RM) \u00ee\u0219i are locul la \u00eenceputul \u0219i la sf\u00e2r\u0219itul ciclului de antrenament, asta pentru a afla cum s\u0103 v\u0103 ajusta\u021bi sarcina de antrenament \u00een mod corespunz\u0103tor \u0219i unde a\u021bi fi putut s\u0103 lucra\u021bi mai mult. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" 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=\"28324,44248,8350,28792,46435,46912,48031,28683,29667,256,28876,7185,1593,6322\" ><\/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<h3 class=\"wp-block-heading is-style-default\">2. Ideal este s\u0103 v\u0103 antrena\u021bi \u00een intervalul a 8-12 repet\u0103ri, altfel nu merit\u0103<\/h3>\n\n\n\n<p>A\u0219a cum am men\u021bionat mai sus, putem stimula dezvoltarea muscular\u0103 folosind o gam\u0103 larg\u0103 de repet\u0103ri, iar aceasta nu trebuie s\u0103 fie neap\u0103rat cea recomandat\u0103 \u00een culturism de 8 &#8211; 12 repet\u0103ri pe serie. Cel mai important lucru este s\u0103 <strong>folosi\u021bi o sarcin\u0103 cu care ar trebui s\u0103 ave\u021bi aproximativ 1-3 repet\u0103ri de rezerv\u0103<\/strong>. Seria \u00een care dori\u021bi s\u0103 aplica\u021bi un num\u0103r mai mare de repet\u0103ri aproape de insuficien\u021ba muscular\u0103 trebuie p\u0103strat\u0103 pentru ultima serie. Utilizarea lor pare a fi o solu\u021bie avantajoas\u0103, mai ales \u00een cazul exerci\u021biilor izolate.<span style=\"color: #ff6600\"> [3-9]<\/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 is-style-default\">3. Masa muscular\u0103 se dezvolt\u0103 doar dac\u0103 ridica\u021bi greut\u0103\u021bi<\/h3>\n\n\n\n<p>Uita\u021bi-v\u0103 \u00een domeniul sportului \u0219i ve\u021bi vedea sportivi care au ajuns la hipertrofie muscular\u0103 din cauza naturii disciplinei lor sportive. Pute\u021bi observa c\u0103 <strong>sprintul sau antrenamentul de intensitate ridicat\u0103 al bicicli\u0219tilor stimuleaz\u0103, de asemenea, dezvoltarea masei musculare<\/strong>. Desigur, exist\u0103 \u0219i o component\u0103 de for\u021b\u0103 \u00een programul de antrenament al acestor sportivi, \u00eens\u0103 un impuls de cre\u0219tere suficient de intens poate fi atins \u0219i prin antrenamentele de intensitate mare. <span style=\"color: #ff6600\">[10-11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg\" alt=\"Se poate dezvolta masa muscular\u0103 dup\u0103 antrenamentul HIIT?\" class=\"wp-image-212624\" style=\"width:843px;height:562px\" title=\"Se poate dezvolta masa muscular\u0103 dup\u0103 antrenamentul sprint sau HIIT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Num\u0103rul mare de repet\u0103ri contureaz\u0103 cel mai bine mu\u0219chii<\/h3>\n\n\n\n<p><strong>Ce \u00eenseamn\u0103 <span style=\"color: #ff6600\">conturarea mu\u0219chilor?<\/span><\/strong> Pentru majoritatea oamenilor, acest lucru \u00eenseamn\u0103 s\u0103 <strong>scape de gr\u0103simea subcutanat\u0103 \u0219i s\u0103 men\u021bin\u0103 sau s\u0103-\u0219i dezvolte masa muscular\u0103<\/strong>. Din aceast\u0103 perspectiv\u0103, este recomandat s\u0103 folosi\u021bi o gam\u0103 larg\u0103 de exerci\u021bii cu repet\u0103ri aproape de insuficien\u021b\u0103 muscular\u0103. Pute\u021bi p\u0103stra de rezerv\u0103 p\u00e2n\u0103 la 3 repet\u0103ri. \u00cen general, <strong>poate c\u0103 este mai bine s\u0103 practica\u021bi 8-12 repet\u0103ri cu o sarcin\u0103 de 60-75% din capacitatea voastr\u0103 maxim\u0103<\/strong> \u00eentr-un anumit exerci\u021biu, dec\u00e2t s\u0103 \u00eencerca\u021bi s\u0103 v\u0103 apropia\u021bi de o insuficien\u021b\u0103 muscular\u0103 cu o ganter\u0103 u\u0219oar\u0103. Atunci c\u00e2nd reduce\u021bi din \u021besutul adipos, este important s\u0103 v\u0103 antrena\u021bi suficient de tare pentru a men\u021bine c\u00e2t mai mult\u0103 mas\u0103 muscular\u0103 posibil \u0219i s\u0103 ave\u021bi a o <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" 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\" class=\"ek-link\">alimenta\u021bie echilibrat\u0103<\/a><\/span>, cu suficiente<a aria-label=\" proteine (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">proteine<\/span><\/a> pentru nevoile voastre. <span style=\"color: #ff6600\">[12]&nbsp;<\/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 is-style-default\">5. Sigur, dar dac\u0103 nu doare, nu a fost un antrenament corect.<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><strong><a aria-label=\"Durerile musculare dup\u0103 antrenament sau DOMS (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/este-adevarat-ca-muschii-se-dezvolta-mai-repede-dupa-febra-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Durerile musculare dup\u0103 antrenament sau DOMS<\/a><\/strong><\/span> (Delayed Onset Muscle Soreness) sunt cel mai probabil cauzate de leziunile musculare numai din timpul antrenamentului. De obicei, acestea apar la 24-72 de ore dup\u0103 antrenament. Dup\u0103 cum \u0219ti\u021bi, <strong>dup\u0103 genuflexiuni, cea mai mare problem\u0103 este s\u0103 cobor\u00e2\u021bi sc\u0103rile \u00een a 2-a \u0219i a 3-a zi dup\u0103 antrenament<\/strong>. Cu toate acestea, leziunile musculare nu par a fi strict necesare pentru dezvoltarea muscular\u0103 \u0219i, datorit\u0103 acesteia, este posibil s\u0103 v\u0103 antrena\u021bi \u0219i f\u0103r\u0103 dureri musculare. <span style=\"color: #ff6600\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La \u00eentoarcerea la antrenament dup\u0103 o pauz\u0103 lung\u0103 sau o accidentare, \u00een mod inevitabil ve\u021bi avea dureri musculare, \u00eens\u0103, \u00een timp, odat\u0103 cu dezvoltarea condi\u021biei fizice \u0219i multe  modific\u0103ri adaptive, pute\u021bi s\u0103 v\u0103 antrena\u021bi cu adev\u0103rat chiar \u0219i f\u0103r\u0103 aceste dureri. \u00cen cazul \u00een care v\u0103 intereseaz\u0103 ce anume trebuie s\u0103 m\u00e2nca\u021bi \u0219i cum s\u0103 v\u0103 antrena\u021bi pentru o dezvoltare eficient\u0103 a masei musculare, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce s\u0103 m\u00e2nca\u021bI \u0219I ce exerci\u021bii s\u0103 face\u021bI pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg\" alt=\"Cum s\u0103 v\u0103 contura\u021bi mu\u0219chii?\" class=\"wp-image-212637\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 ne contur\u0103m mu\u0219chii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cate_repetari_sunt_necesare_pentru_a_slabi\"><\/span>C\u00e2te repet\u0103ri sunt necesare pentru a sl\u0103bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u0103spunsul la aceast\u0103 \u00eentrebare este ascuns printre r\u00e2nduri, a\u0219a c\u0103 haide\u021bi s\u0103 clarific\u0103m acest lucru. Baza pierderii \u00een greutate cu succes este o diet\u0103 care s\u0103 respecte <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">deficitul de calorii<\/a><\/strong><\/span>, iar acest lucru nu este negociabil. \u00cen plus, este necesar s\u0103 ave\u021bi <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">un plan de antrenament<\/a><\/strong><\/span> bun care <strong>s\u0103 v\u0103 ajute s\u0103 men\u021bine\u021bi c\u00e2t mai mult\u0103 mas\u0103 muscular\u0103 posibil<\/strong> \u0219i s\u0103 favoriza\u021bi pierderea \u021besutului adipos.<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Care este consumul de energie din timpul antrenamentului?<\/h3>\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\">\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\/2021\/01\/R5A6138-__-749x1124.jpg\" alt=\"C\u00e2te repet\u0103ri sunt necesare pentru a sl\u0103bi?\" class=\"wp-image-212562\" title=\"C\u00e2te repet\u0103ri sunt necesare pentru a sl\u0103bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Durata antrenamentului<\/strong> are un efect direct asupra cantit\u0103\u021bii de calorii arse, \u00eens\u0103 trebuie s\u0103 urm\u0103ri\u021bi timpul activ de antrenament. Dac\u0103 doar sta\u021bi pe margine \u0219i purta\u021bi conversa\u021bii nu ve\u021bi arde prea multe calorii.<\/li>\n\n\n\n<li><strong>Intensitatea antrenamentului<\/strong> poate fi determinat\u0103 folosind ritmul cardiac. Cu c\u00e2t antrenamentul este mai intens, cu at\u00e2t ritmul cardiac este mai mare \u0219i, astfel, arde\u021bi mai mult\u0103 energie.<\/li>\n\n\n\n<li><strong>Greutatea corporal\u0103<\/strong> afecteaz\u0103 consumul de energie. Cu c\u00e2t este mai mare, cu at\u00e2t \u0219i produc\u021bia de energie este mai mare. Compozi\u021bia corpului joac\u0103, de asemenea, un rol important, deoarece masa muscular\u0103 arde mai mult\u0103 energie dec\u00e2t \u021besutul adipos.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a men\u021bine masa muscular\u0103 \u00een timpul pierderii \u00een greutate, este foarte important s\u0103 \u00eenc\u0103rca\u021bi suficient mu\u0219chii cu antrenamente intensive de for\u021b\u0103 \u0219i s\u0103 ave\u021bi grij\u0103 s\u0103 <strong>cre\u0219te\u021bi aportul de proteine<\/strong>, \u00een special \u00een perioada antrenamentului, c\u00e2nd aceast\u0103 combina\u021bie poate stimula suficient formarea de proteine musculare (MPS).<span style=\"color: #ff6600\"> [14-16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un studiu realizat de Longland \u0219i colaboratorii s\u0103i a demonstrat c\u0103 <strong>este posibil s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 chiar \u0219i \u00eentr-un deficit caloric relativ<\/strong> <strong>ridicat<\/strong> (cu o reducere de 40% a caloriilor comparativ cu necesit\u0103\u021bile organismului) \u00een contextul antrenamentului de for\u021b\u0103 \u0219i al aportului ridicat de proteine de <strong>2,4 grame<\/strong> pe kilogram de greutate corporal\u0103. Persoanele cu un aport mai mare de proteine din studiu <strong>au pierdut mai pu\u021bin de 5 kilograme de \u021besut adipos \u0219i au c\u00e2\u0219tigat \u00een medie 1,2 kilograme de mas\u0103 muscular\u0103<\/strong>. <span style=\"color: #ff6600\">[14-16]&nbsp;&nbsp;<\/span><\/p>\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=\"Cele_mai_frecvente_mituri_despre_antrenamentul_de_forta_numarul_de_repetari_dintr-o_serie_si_pierderea_in_greutate\"><\/span>Cele mai frecvente mituri despre antrenamentul de for\u021b\u0103, num\u0103rul de repet\u0103ri dintr-o serie \u0219i pierderea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Atunci c\u00e2nd pierde\u021bi \u00een greutate, cel mai bine este s\u0103 v\u0103 antrena\u021bi folosind un num\u0103r mare de repet\u0103ri<\/h3>\n\n\n\n<p>Antrenamentul de for\u021b\u0103 \u00eempreun\u0103 cu un aport crescut de proteine, ar trebui s\u0103 contribuie la men\u021binerea \u0219i, eventual, la dezvoltarea masei musculare. Variabila cheie a hipertrofiei musculare este considerat\u0103 a fi <strong>tensiunea mecanic\u0103<\/strong> sub forma cre\u0219terii constante a sarcinii pe gantere. Aceasta este, de asemenea, una dintre condi\u021biile pentru supra\u00eenc\u0103rcarea progresiv\u0103, care este necesar\u0103 pentru a v\u0103 dep\u0103\u0219i limitele \u0219i a v\u0103 \u00eembun\u0103t\u0103\u021bi \u00een mod continuu. Acest lucru ne permite s\u0103 concluzion\u0103m c\u0103 <strong>cea mai potrivit\u0103 strategie este de a v\u0103 concentra pe o combina\u021bie de 4-6 repet\u0103ri cu aproximativ 80-85% 1RM \u0219i 8-12 repet\u0103ri cu 60-75% 1RM<\/strong>. Acest lucru va ajuta la men\u021binerea for\u021bei \u0219i a masei musculare. \u00cen plus, trebuie consumat\u0103 <strong>aproximativ o doz\u0103 de 30 de grame de <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">proteine din zer<\/span><\/strong> <\/a>pentru a maximiza proteosinteza muscular\u0103 dup\u0103 antrenament. Dup\u0103 un antrenament complet, aceasta poate ajunge la 40 de grame. <span style=\"color: #ff6600\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din nou, trebuie utilizat un num\u0103r mare de repet\u0103ri numai pentru exerci\u021bii fizice izolate, sau evita\u021bi aceast\u0103 strategie, iar <strong>pierderea \u00een greutate s\u0103 fie sus\u021binut\u0103 prin cre\u0219terea produc\u021biei de energie, prin mai mult\u0103 activitate \u00een timpul zilei<\/strong> \u0219i mi\u0219care sub form\u0103 de NEAT. Dac\u0103 v\u0103 \u00eentreba\u021bi ce efect are nivelul activit\u0103\u021bii zilnice asupra pierderii \u00een greutate, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Care este cel mai important factor pentru pierderea \u00een greutate?<\/a><\/strong><\/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 is-style-default\">2. Femeile trebuie s\u0103 se antreneze altfel dec\u00e2t b\u0103rba\u021bii<\/h3>\n\n\n\n<p><strong>Pe scurt: \u201eNu, nu trebuie.\u201d<\/strong> Stabilirea antrenamentului de for\u021b\u0103 se bazeaz\u0103 pe obiectivele sportivului \u0219i, eventual, pe adapt\u0103rile specifice necesare \u00een raport cu un alt sport. <strong>Pentru majoritatea femeilor care fac mi\u0219care pentru a se sim\u021bi bine \u00een corpul lor, se aplic\u0103 o schem\u0103 general\u0103 similar\u0103 cu cea pentru b\u0103rba\u021bi.<\/strong> Singura diferen\u021b\u0103 poate fi tonifierea \u0219i dezvoltarea masei musculare \u00een diferite zone musculare. \u00cen timp ce b\u0103rba\u021bii se concentreaz\u0103 \u00een mare parte pe piept, spate \u0219i m\u00e2ini, femeile \u00ee\u0219i \u00eendreapt\u0103 aten\u021bia spre picioare, fese \u0219i abdomen. Cu toate acestea, acest lucru \u00eenseamn\u0103 ad\u0103ugarea \u0219i eliminarea exerci\u021biilor vizate ca parte a unui plan cuprinz\u0103tor de antrenament. Fetelor, nu v\u0103 fie fric\u0103 s\u0103 ridica\u021bi greut\u0103\u021bi, ve\u021bi fi surprinse de ceea ce pute\u021bi face!<\/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\">3. Femeile ar trebui s\u0103 fac\u0103 exerci\u021bii fizice cu o sarcin\u0103 mai mic\u0103 \u0219i repet\u0103ri mai multe dec\u00e2t b\u0103rba\u021bii<\/h3>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat la punctul anterior, <strong>femeile nu trebuie s\u0103 se antreneze altfel dec\u00e2t b\u0103rba\u021bii.<\/strong> De\u0219i este adev\u0103rat c\u0103 femeile au, \u00een general, mai pu\u021bin\u0103 for\u021b\u0103 \u00een compara\u021bie cu b\u0103rba\u021bii, stabilirea planului lor de antrenament se va baza pe op\u021biunile fiec\u0103rei femei de rezisten\u021b\u0103, care vor fi mai mici comparativ cu b\u0103rba\u021bii. Singura diferen\u021b\u0103 va fi o greutate diferit\u0103 pe gantere. <strong>Num\u0103rul recomandat de repet\u0103ri ale exerci\u021biilor este acela\u0219i.<\/strong> Tonifierea corpului reprezint\u0103 pur \u0219i simplu pierderea de gr\u0103sime corporal\u0103 \u0219i o cre\u0219tere a masei musculare \u00een zonele vizate.<\/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\/2021\/01\/OK-_-IVP_9675-1124x749.jpg\" alt=\"Este mai bine s\u0103 face\u021bi un num\u0103r mare de repet\u0103ri atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate?\" class=\"wp-image-212650\" style=\"width:843px;height:562px\" title=\"Este mai bine s\u0103 face\u021bi un num\u0103r mare de repet\u0103ri atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Ridicarea de greut\u0103\u021bi va face femeile s\u0103 arate ca o versiune feminin\u0103 a lui Arnold<\/h3>\n\n\n\n<p>Teama femeilor c\u0103 ridicarea de greut\u0103\u021bi le va face s\u0103 par\u0103 o versiune feminin\u0103 a lui Arnold Schwarzenegger sau Ronnie Coleman este nefondat\u0103. <strong>Femeile, \u00een general, nu au condi\u021biile prealabile pentru o astfel de cre\u0219tere muscular\u0103<\/strong> din cauza hormonilor diferi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd \u00eencepe\u021bi s\u0103 ridica\u021bi greut\u0103\u021bi, v\u0103 pute\u021bi a\u0219tepta la o cre\u0219tere muscular\u0103, dar aceasta va fi mult mai sc\u0103zut\u0103 dec\u00e2t v\u0103 imagina\u021bi. Astfel, ve\u021bi sc\u0103pa de gr\u0103simea subcutanat\u0103, v\u0103 ve\u021bi consolida silueta, v\u0103 ve\u021bi cre\u0219te stima de sine \u0219i v\u0103 ve\u021bi sim\u021bi mult mai bine \u00een corpul vostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Antrenamentul de for\u021b\u0103 este practic pentru definire<\/strong>. Fiecare avem propriul nostru corp pe care \u00eel putem schimba pe c\u00e2t posibil cu antrenamentul de for\u021b\u0103 \u00een func\u021bie de dorin\u021bele noastre.<\/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\">5. \u00cen timpul antrenamentelor pentru a pierde \u00een greutate trebuie s\u0103 transpira\u021bi c\u00e2t mai mult posibil \u0219i, prin urmare, trebuie s\u0103 face\u021bi un num\u0103r mare de repet\u0103ri<\/h3>\n\n\n\n<p>Transpira\u021bia este un mecanism natural de r\u0103cire prin care organismul scap\u0103 de excesul de c\u0103ldur\u0103 produs de mu\u0219chi \u00een timpul activit\u0103\u021bii sportive. Transpira\u021bia este foarte individual\u0103 \u0219i <strong>nu are practic nimic de-a face cu o sl\u0103bire mai eficient\u0103<\/strong>. Prin urmare, nu este nevoie s\u0103 v\u0103 antrena\u021bi cu un num\u0103r exagerat de mare de repet\u0103ri doar pentru a v\u0103 face s\u0103 transpira\u021bi mai mult \u0219i nici s\u0103 purta\u021bi straturi suplimentare de \u00eembr\u0103c\u0103minte. <span style=\"color: #ff6600\">[17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, nu este util nici s\u0103 v\u0103 \u00eenf\u0103\u0219ura\u021bi abdomenul \u00een folie \u0219i s\u0103 spera\u021bi c\u0103 acest lucru o s\u0103 v\u0103 ajute s\u0103 pierde\u021bi \u00een greutate atunci c\u00e2nd face\u021bi mii de abdomene. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre pierderea gr\u0103simii de pe abdomen, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" aria-label=\"Crunches \u0219i abdomene: de ce nu v\u0103 ajut\u0103 s\u0103 sc\u0103pa\u021bI de gr\u0103simea de pe abdomen? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Crunches \u0219i abdomene: de ce nu v\u0103 ajut\u0103 s\u0103 sc\u0103pa\u021bI de gr\u0103simea de pe abdomen?<\/a><\/strong><\/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=\"Ce_numar_de_repetari_si_ce_greutate_este_adecvata_pentru_antrenamente\"><\/span>Ce num\u0103r de repet\u0103ri \u0219i ce greutate este adecvat\u0103 pentru antrenamente?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">obiectivul principal<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">num\u0103rul de repet\u0103ri<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">sarcina<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Cre\u0219terea for\u021bei<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2\u20136<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>80\u201395 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u00cembun\u0103t\u0103\u021birea rezisten\u021bei musculare<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>15+<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>sub 50 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dezvoltarea masei musculare<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>8\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201375 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dezvoltarea masei musculare*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>aproape de insuficien\u021b\u0103 muscular\u0103<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pierderea \u00een greutate \u0219i \u00eentre\u021binerea masei musculare<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201385 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pierderea \u00een greutate \u0219i \u00eentre\u021binerea masei musculare*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>aproape de insuficien\u021b\u0103 muscular\u0103<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*ar trebui folosite mai multe repet\u0103ri pentru ultima serie de exerci\u021bii sau \u00een cazul antrenamentului zonelor musculare izolate<\/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=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Num\u0103rul de repet\u0103ri dintr-o serie este o variabil\u0103 important\u0103 \u00een antrenament, dar nu este nevoie s\u0103 v\u0103 g\u00e2ndi\u021bi prea mult la acest lucru. <strong>Poate c\u0103 nu este gre\u0219it s\u0103 folosi\u021bi o gam\u0103 larg\u0103 de repet\u0103ri aproape de insuficien\u021b\u0103 muscular\u0103<\/strong>. \u00cen exerci\u021biile de baz\u0103 multi-articulare grele, cum ar fi genuflexiuni sau \u00eendrept\u0103ri, datorit\u0103 dezvolt\u0103rii musculare \u0219i men\u021binerii acesteia \u00een timpul dietei, este recomandat s\u0103 v\u0103 concentra\u021bi pe o serie mai grea \u00een intervalul de aproximativ 4-12 repet\u0103ri cu o sarcin\u0103 de 60-85%. Mai bine p\u0103stra\u021bi o serie cu un num\u0103r mare de repet\u0103ri pentru ultima serie de exerci\u021bii izolate, unde ve\u021bi cre\u0219te stresul metabolic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Chiar \u0219i \u00een timpul pierderii \u00een greutate este nejustificat s\u0103 practica\u021bi un num\u0103r mare de repet\u0103ri.<\/strong> Organismul are nevoie de un impuls suficient de puternic pentru antrenament pentru a men\u021bine masa muscular\u0103. Aportul adecvat de proteine dup\u0103 antrenament, \u00een special cu proteine din zer, va contribui la cre\u0219terea acestui impuls.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Deci, care este cel mai bun num\u0103r de repet\u0103ri dintr-o serie?<\/strong> Tom Cruise nu ar r\u0103spunde la aceast\u0103 \u00eentrebare \u00een urm\u0103torul s\u0103u film Misiune Imposibil\u0103. Pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103 \u00een mod eficient \u0219i pentru a o \u00eentre\u021bine \u00een timpul dietei, alege\u021bi o serie cu o gam\u0103 larg\u0103 de repet\u0103ri aproape de insuficien\u021b\u0103 muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi ce num\u0103r de repet\u0103ri crede\u021bi c\u0103 este cel mai bun? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne experien\u021bele, sfaturile \u0219i ideile \u00een comentarii. Dac\u0103 v-a pl\u0103cut articolul, sus\u021bine\u021bi-l cu un share, a\u0219a \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 \u0219tie c\u0103 nu trebuie s\u0103 utilizeze un num\u0103r mare de repet\u0103ri pentru a pierde \u00een greutate.<\/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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cum se dezvolt\u0103 masa muscular\u0103 \u0219i c\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru acest lucru? \u00cen acest articol v\u0103 vom oferi c\u00e2teva sfaturi despre dezvoltarea masei musculare sau pierderea \u00een greutate.<\/p>\n","protected":false},"author":65,"featured_media":212532,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7262,7190,6458,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227633","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-de-forta","9":"tag-cresterea-masei-musculare","10":"tag-exercitii-ro","11":"tag-pierdere-in-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru a pierde \u00een greutate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"C\u00e2te repet\u0103ri sunt necesare pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103 sau pentru a pierde \u00een greutate? 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