{"id":229853,"date":"2020-05-15T17:02:00","date_gmt":"2020-05-15T15:02:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229853"},"modified":"2024-05-28T07:35:04","modified_gmt":"2024-05-28T05:35:04","slug":"antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/","title":{"rendered":"Antrenamente \u00een aer liber &#8211; de ce \u0219i cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi la aer curat"},"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\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/#De_ce_sa_va_antrenati_in_aer_liber\" title=\"De ce s\u0103 v\u0103 antrena\u021bi \u00een aer liber?\">De ce s\u0103 v\u0103 antrena\u021bi \u00een aer liber?<\/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\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/#Cum_sa_va_antrenati_in_aer_liber\" title=\"Cum s\u0103 v\u0103 antrena\u021bi \u00een aer liber?\">Cum s\u0103 v\u0103 antrena\u021bi \u00een aer liber?<\/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\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/#Parcul_%E2%80%93_o_sala_de_fitness_outdoor_ideala\" title=\"Parcul &#8211; o sal\u0103 de fitness outdoor ideal\u0103\">Parcul &#8211; o sal\u0103 de fitness outdoor ideal\u0103<\/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\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/#Cum_sa_va_pregatiti_pentru_un_antrenament_in_aer_liber\" title=\"Cum s\u0103 v\u0103 preg\u0103ti\u021bi pentru un antrenament \u00een aer liber?\">Cum s\u0103 v\u0103 preg\u0103ti\u021bi pentru un antrenament \u00een aer liber?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prefera\u021bi&nbsp;<strong>aerul curat <\/strong>\u00een detrimentul&nbsp;<strong>s\u0103lii de sport?<\/strong> Dac\u0103 v\u0103 teme\u021bi c\u0103 antrenamentele \u00een aer liber nu sunt la fel de eficiente, acest articol este pentru voi. Poate v\u0103 dori\u021bi s\u0103 \u00eencerca\u021bi o schimbare, dar nu \u0219ti\u021bi cum. Descoperi\u021bi <strong>beneficiile<\/strong>&nbsp;<strong>antrenamentelor \u00een aer liber<\/strong>, dar \u0219i care sunt cele<strong> mai bune modalit\u0103\u021bi<\/strong> de a v\u0103 antrena&nbsp;\u201eoutdoor\u201d.<\/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_va_antrenati_in_aer_liber\"><\/span>De ce s\u0103 v\u0103 antrena\u021bi \u00een aer liber?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Petrecem o mare parte<\/strong> din via\u021b\u0103 <strong>\u00een interior<\/strong>, \u00een special \u00een timpul iernii. Acum g\u00e2ndi\u021bi-v\u0103 c\u00e2te ore pe zi petrece\u021bi la aer curat \u00een timpul unei zile lucr\u0103toare. Dac\u0103 petrece\u021bi pu\u021bin timp \u00een aer liber, \u00eencerca\u021bi s\u0103 lua\u021bi \u00een considerare s\u0103 schimba\u021bi <strong>antrenamentul din sal\u0103 cu un antrenament \u00een aer liber<\/strong>. Dac\u0103 ezita\u021bi, aici sunt&nbsp;<strong>c\u00e2teva motive&nbsp;<\/strong>care s-ar putea s\u0103 v\u0103&nbsp;<strong>conving\u0103<\/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\">V\u0103 \u00eembun\u0103t\u0103\u021be\u0219te starea de spirit<\/h3>\n\n\n\n<p>Petrecerea timpului \u00een aer liber, \u00een general, are&nbsp;<strong>efecte pozitive asupra st\u0103rii de spirit<\/strong>. Exerci\u021biile fizice la aer curat <strong>\u00eembun\u0103t\u0103\u021besc starea de spirit<\/strong> \u0219i <strong>reduc depresia \u0219i anxietatea<\/strong>. Potrivit cercet\u0103torilor din Marea Britanie, <strong>5 minute de exerci\u021bii fizice<\/strong> \u00een natur\u0103 au efecte pozitive asupra st\u0103rii de spirit. Cel mai bine este s\u0103 \u00eencerca\u021bi acest lucru pe propria persoan\u0103, \u00eencerca\u021bi s\u0103 petrece\u021bi cel pu\u021bin 5 minute <strong>plimb\u00e2ndu-v\u0103 \u00een parc<\/strong> sau prin p\u0103dure, \u00een drumul spre cas\u0103 \u0219i urm\u0103ri\u021bi cum vi se schimb\u0103 starea. <span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg\" alt=\" Antrenamentele \u00een aer liber \u00eembun\u0103t\u0103\u021be\u0219te starea de spirit\" class=\"wp-image-219949\" style=\"width:843px;height:563px\" title=\" Antrenamentele \u00een aer liber \u00eembun\u0103t\u0103\u021be\u0219te starea de spirit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_.jpeg 1563w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ob\u021bine\u021bi vitamina D<\/h3>\n\n\n\n<p>Corpul ob\u021bine<strong> vitamina D de la razele soarelui <\/strong>sau cu ajutorul&nbsp;<a href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">suplimentelor<\/span><\/strong><\/a>. <strong>Deficitul<\/strong> de vitamine poate s\u0103 apar\u0103 din cauza<strong>&nbsp;lipsei expunerii la soare, \u00een special<\/strong>&nbsp;<strong>iarna<\/strong> sau <strong>\u00een timpul carantinei<\/strong>. Dac\u0103 nu sunte\u021bi fani ai suplimentelor nutritive, \u00eencerca\u021bi s\u0103 petrece\u021bi mai mult timp \u00een aer liber, de exemplu, s\u0103 face\u021bi exerci\u021bii fizice. Potrivit NIH (National institute of Health), dac\u0103<strong> petrece\u021bi \u00eentre 5-30 de minute<\/strong> la soare \u00eentre orele <strong>10:00 \u0219i 15:00,<\/strong> cel pu\u021bin de <strong>2x pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, v\u0103 pute\u021bi asigura un&nbsp;<strong>aport suficient de vitamina D<\/strong>. \u00cencerca\u021bi s\u0103 <strong>\u00eenlocui\u021bi banda de alergare cu<\/strong> o plimbare sau o <strong>alergare \u00een aer liber<\/strong> \u0219i ve\u021bi ob\u021bine vitamine importante pentru s\u0103n\u0103tate. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg\" alt=\"Antrenamentele \u00een aer liber ofer\u0103  \u00eencrederea \u00een sine\" class=\"wp-image-219966\" style=\"width:843px;height:563px\" title=\"Antrenamentele \u00een aer liber ofer\u0103  \u00eencrederea \u00een sine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_.jpg 1797w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">V\u0103 spore\u0219te \u00eencrederea \u00een sine<\/h3>\n\n\n\n<p>Antrenamentele \u00een aer liber pot avea, de asemenea, un efect pozitiv asupra creierului, iar exerci\u021biile fizice \u00een aer liber <strong>stimuleaz\u0103<\/strong> toate <strong>sim\u021burile<\/strong>&nbsp;\u00eentr-un mod pe care exerci\u021biile realizate \u00een&nbsp;<strong>spa\u021biile interioare nu le pot egala<\/strong>. Antrenamentele \u00een aer liber <strong>\u00eembun\u0103t\u0103\u021besc \u00eencrederea \u00een sine<\/strong>, iar activit\u0103\u021bile realizate \u00een apropierea unei ape \u00eenconjurate de verdea\u021b\u0103, cu siguran\u021b\u0103 sporesc acest efect. \u00cen plus, activit\u0103\u021bile de <strong>intensitate mic\u0103 \u0219i medie<\/strong> sunt <b>potrivite<\/b>&nbsp;pentru stimularea \u00eencrederii \u00een sine. \u00cencerca\u021bi s\u0103 merge\u021bi la<strong> plimbare<\/strong><strong>&nbsp;cu bicicleta<\/strong> sau, de exemplu, s\u0103 lucra\u021bi \u00een gr\u0103din\u0103, \u0219i v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi nu numai condi\u021bia fizic\u0103 dar \u0219i <strong>\u00eencrederea \u00een sine<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[3] [5]<\/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<h3 class=\"wp-block-heading\">Ve\u021bi arde mai multe calorii<\/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\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg\" alt=\"Ve\u021bi arde mai multe calorii\" class=\"wp-image-220165\" title=\"Ve\u021bi arde mai multe calorii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00.jpeg 1066w\" 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<p><strong>Alergarea pe banda <\/strong>din sal\u0103 <strong>nu este la fel&nbsp;<\/strong>ca&nbsp;<strong>alergarea \u00een parc<\/strong>. Schimbarea va fi resim\u021bit\u0103, mai ales de <strong>articula\u021biile \u0219i ligamentele<\/strong> voastre, care sunt <strong>mai solicitate pe suprafa\u021ba benzii de alergare<\/strong>. Ve\u021bi stimula \u0219i<strong> arderea caloriilor<\/strong>, deoarece <strong>rezisten\u021ba la aer<\/strong> poate cre\u0219te num\u0103rul caloriilor arse cu p\u00e2n\u0103 <strong>la 10%.<\/strong> Cu siguran\u021b\u0103 nu o s\u0103 v\u0103 fac\u0103 r\u0103u dac\u0103 \u00eei permite\u021bi corpului s\u0103 se mi\u0219te pe <strong>diferite suprafe\u021be.<\/strong> Este mai u\u0219or s\u0103 alerga\u021bi 5 km pe o band\u0103 de alergare dec\u00e2t pe un traseu \u00eentr-un parc, care urc\u0103 \u0219i coboar\u0103 \u0219i terenul se schimb\u0103 constant. \u00cen plus, antrenamentele \u00een aer liber sunt despre libertatea de a v\u0103 alege traseele dup\u0103 bunul plac. Exist\u0103 locuri pe care nu le cunoa\u0219te\u021bi \u00een ora\u0219 sau pe care nu le-a\u021bi vizitat de mult timp? Ie\u0219i\u021bi \u0219i bucura\u021bi-v\u0103 de antrenamentul \u00een sine \u0219i nu de num\u0103rul afi\u0219at pe display-ul aparatului cardio.&nbsp;<span style=\"color: #ff6600;\">[1] [6]<\/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\">Nu v\u0103 cost\u0103 nimic<\/h3>\n\n\n\n<p>Nu \u00een ultimul r\u00e2nd,<strong> antrenamentele \u00een parc \u0219i \u00een spa\u021biile publice&nbsp;<\/strong>sunt <strong>gratuite<\/strong>. Este posibil s\u0103 nu observa\u021bi dac\u0103 ave\u021bi un card \u201especial\u201d pentru acces la sal\u0103, iar pre\u021bul se re\u021bine direct din salariu. De obicei, taxele pentru antrenamentele \u00een grup sunt adesea asociate cu un pre\u021b mai mare. <strong>Pre\u021bul<\/strong>&nbsp;variaz\u0103 \u00een func\u021bie de tipul antrenamentelor \u0219i dac\u0103 este un abonament obi\u0219nuit sau dac\u0103 este un abonaemnt pentru&nbsp;clase de aerobic&nbsp;sau <strong>cu un antrenor personal <\/strong>\u0219i, \u00een plus, pre\u021burile variaz\u0103 \u0219i \u00een <strong>func\u021bie de loca\u021bie<\/strong>. <strong>85% dintre americani<\/strong> cheltuie&nbsp;<strong>600 de euro<\/strong> pe an pe aceste activit\u0103\u021bi \u0219i <strong>15%<\/strong> <strong>chiar mai mult.<\/strong> Antrenamentele sunt o prioritate, iar dac\u0103 v\u0103 deranjeaz\u0103 mirosul de transpira\u021bie, timpul de a\u0219teptare la aparate sau al\u021bi factori tipici unei s\u0103li de sport, le pute\u021bi \u00eenlocui cu antrenamentele \u00een aer liber. Pute\u021bi, de exemplu, s\u0103 investi\u021bi banii economisi\u021bi \u00eentr-o pereche de adida\u0219i mai buni. Chiar dac\u0103 nu este \u00eentotdeauna posibil s\u0103 v\u0103 antrena\u021bi \u00een aer liber, ploaia, c\u0103ldura sau gerul pot interveni, \u00eens\u0103 pute\u021bi alterna. \u00cen timpul vremii ploioase pute\u021bi s\u0103 merge\u021bi la sal\u0103, iar c\u00e2nd vremea este bun\u0103 v\u0103 pute\u021bi antrena \u00een aer liber. <span style=\"color: #ff6600;\">[6] [7]<\/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=\"Cum_sa_va_antrenati_in_aer_liber\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi \u00een aer liber?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentele \u00een aer liber au mai multe avantaje \u0219i sunt o <strong>alternativ\u0103 excelent\u0103.<\/strong>&nbsp;Trebuie s\u0103 v\u0103 crea\u021bi un sistem, la fel ca \u0219i \u00een cazul antrenamentelor clasice din sala de fitness. Antren\u00e2ndu-v\u0103 \u00een aer liber, pute\u021bi <strong>pierde kilogramele \u00een plus, pute\u021bi c\u00e2\u0219tiga mas\u0103 muscular\u0103 <\/strong>\u0219i<strong> v\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103<\/strong>. \u00cen acest sens o s\u0103 v\u0103 oferim c\u00e2teva sfaturi cu privire la <b>antrenamentele \u00een aer liber<\/b>, datorit\u0103 c\u0103rora o s\u0103 v\u0103&nbsp;<strong>\u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103<\/strong>. Pentru unele exerci\u021bii este necesar s\u0103 ave\u021bi un <strong>echipament<\/strong>, \u00een timp ce pentru altele sunt suficiente <strong>aparatele cu acces gratuit din parcuri \u0219i din locurile publice.<\/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\">Alergare<\/h3>\n\n\n\n<p><strong>Alergarea <\/strong>este una dintre<strong> cele mai populare forme de antrenament<\/strong>, deoarece <strong>nu necesit\u0103 echipament special<\/strong> \u0219i exist\u0103 <strong>multe variante<\/strong>, datorit\u0103 c\u0103rora v\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103.<\/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<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\/05\/behanie_OK-749x1124.jpg\" alt=\"Alergare\" class=\"wp-image-220106\" title=\"Alergare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK.jpg 800w\" 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<p>Prin alergare <strong>v\u0103 consolida\u021bi<\/strong> <strong>articula\u021biile \u0219i oasele <\/strong>\u0219i este un exerci\u021biu aerobic excelent, care o s\u0103 v\u0103 ajute s\u0103 pierde\u021bi \u00een greutate sau<strong>&nbsp;s\u0103 v\u0103 men\u021bine\u021bi<\/strong> o <strong>greutate optim\u0103<\/strong>, <strong>\u00eembun\u0103t\u0103\u021bindu-v\u0103 <\/strong>\u00een acela\u0219i timp<strong> starea de spirit<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 mai multe <strong>tipuri<\/strong> <strong>de alergare<\/strong> de baz\u0103&nbsp;<span style=\"color: #ff6600;\">[9] [10] [11] [12]<\/span>:<\/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\" id=\"block-98502529-5c20-4ee0-8db9-66737f59418d\">\n<li><strong>Alergare clasic\u0103<\/strong> &#8211; este cel mai frecvent tip de alergare pe <strong>distan\u021be scurte <\/strong>sau<strong> medii<\/strong>. Este important ca aceasta s\u0103 fie efectuat\u0103 <strong>\u00een mod regulat<\/strong> \u0219i <strong>\u00eentr-un<\/strong> <strong>ritm natural.<\/strong> \u00cen timpul alerg\u0103ri clasice, <strong>men\u021bine\u021bi un ritm moderat \u0219i natural<\/strong>, \u00een timpul c\u0103ruia pute\u021bi, de exemplu, <strong>s\u0103 comunica\u021bi cu partenerul de antrenament<\/strong>. Totodat\u0103, \u021bine\u021bi cont s\u0103 ave\u021bi corpul \u00eentr-o&nbsp;<strong>pozi\u021bie corect\u0103<\/strong> \u00een timpul alerg\u0103rii, <strong>mi\u0219ca\u021bi u\u0219or m\u00e2inile<\/strong>, iar apoi&nbsp;<strong>umerii, g\u00e2tul \u0219i spatele<\/strong> trebuie s\u0103 fie <strong>relaxate.<\/strong> Prin alergarea regulat\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi <strong>capacitatea aerobic\u0103<\/strong>.<\/li>\n\n\n\n<li><strong>Alergare progresiv\u0103<\/strong> &#8211; prin gradul de dificultate se situeaz\u0103 \u00eentre<strong> alergarea clasic\u0103<\/strong> \u0219i <strong>alergarea pe intervale<\/strong>. Ideea este <strong>s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi cu o vitez\u0103 natural\u0103<\/strong> \u0219i s\u0103 termina\u021bi alergarea \u00eentr-un <strong>ritm mai rapid<\/strong>. Acest tip este adesea asociat cu <strong>alergarea pe distan\u021be lungi<\/strong>, obiectivul este <strong>accelerarea regulat\u0103<\/strong> \u0219i fiecare kilometru al traseului ar trebui s\u0103 fie pu\u021bin mai rapid.<\/li>\n\n\n\n<li><strong>Alergare pe distan\u021be mari<\/strong> &#8211; este practic o <strong>versiune mai lung\u0103 a alerg\u0103rii clasice<\/strong>, iar scopul este s\u0103 v\u0103&nbsp;\u00eembun\u0103t\u0103\u021bi\u021bi<strong>&nbsp;rezisten\u021ba<\/strong>. Durata \u0219i distan\u021ba depind de condi\u021bia fizic\u0103 \u0219i de rezisten\u021ba voastr\u0103. Dac\u0103 alergarea pe distan\u021be lungi pare prea plictisitoare, o pute\u021bi <strong>face mai special\u0103, modific\u00e2nd ritmul \u0219i intervalele.<\/strong> Totalul de kilometri pe care ar trebui s\u0103 \u00eei pracurgeti, ar trebuie s\u0103 fie de <strong>20-30%<\/strong> din distan\u021ba s\u0103pt\u0103m\u00e2nal\u0103 parcurs\u0103. De exemplu, dac\u0103 alerga\u021bi 30 de km \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103, ar trebui s\u0103 alerga\u021bi aproximativ 6-10 km.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alergare \u00een pant\u0103<\/strong>&nbsp;&#8211; alergarea \u00een pant\u0103 are mai multe forme, cum este, de exemplu, sprintul. Acesta este un<strong> exemplu de antrenament HIIT<\/strong>, al c\u0103rui avantaj este arderea caloriilor \u00eentr-un timp scurt. Prin acest tip de alergare v\u0103 <strong>\u00eembun\u0103t\u0103\u021bi\u021bi rezisten\u021ba, for\u021ba \u0219i tehnica de alergare.<\/strong> De asemenea, pute\u021bi alerga \u0219i sub <strong>form\u0103 de repet\u0103ri (hill repeats)<\/strong>, acestea sunt sesiuni scurte \u00een timpul alerg\u0103rii \u00een pant\u0103. Repetarea se face cel mai bine pe un deal cu <strong>o pant\u0103 cu \u00eenclina\u021bie 4 \u0219i 6%.<\/strong> O alt\u0103 form\u0103 sunt <strong>circuitele<\/strong>&nbsp;pe deal (<strong>hill circuits<\/strong>), pe care le pute\u021bi face pe un traseu cu diferite dealuri \u0219i diferite tipuri de teren. C\u0103uta\u021bi un traseu unde alterneaz\u0103 <strong>urc\u0103rile abrupte \u0219i moderate<\/strong>, iar pe por\u021biunea de urcare accelera\u021bi, pe terenul neted men\u021bine\u021bi ritmul, iar la cobor\u00e2re \u00eencetini\u021bi.<\/li>\n\n\n\n<li><strong>Fartlek<\/strong> &#8211; este un tip de alergare a c\u0103rei denumire provine din suedez\u0103 \u0219i indic\u0103<strong>&nbsp;\u201ejoc de tempo\u201d.<\/strong> Diferen\u021ba dintre formele clasice de alergare, de exemplu \u00eentre alergarea cu intervale \u0219i fartlek, este c\u0103 fartlek este <strong>nestructurat<\/strong>. Datorit\u0103 acestei caracteristici, aici se utilizeaz\u0103 mai multe <strong>intervale diferite cu distan\u021be \u0219i durate diferite.<\/strong> Esen\u021ba este alternarea alerg\u0103rii rapide \u0219i scurte cu alergarea lent\u0103, mai relaxat\u0103. Voi singuri determina\u021bi lungimea \u0219i intensitatea \u00een timpul alerg\u0103rii, p\u00e2n\u0103 la cel mai apropiat copac face\u021bi sprint, p\u00e2n\u0103 la urm\u0103torul trotuar v\u0103 odihni\u021bi \u0219i a\u0219a mai departe. Fartlek este excelent pentru <strong>alergarea \u00een grup<\/strong>, unde liderul grupului stabile\u0219te ritmul. Nu este doar <strong>distractiv<\/strong>, ci \u0219i<strong> motivant.<\/strong><\/li>\n<\/ul>\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=\"36322,48829,67378,81622,82663,85648\" ><\/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=\"Parcul_%E2%80%93_o_sala_de_fitness_outdoor_ideala\"><\/span>Parcul &#8211; o sal\u0103 de fitness outdoor ideal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Locui\u021bi \u00een apropierea unui parc cu copaci, b\u0103nci sau aparate pentru antrenamente \u00een aer liber? Transforma\u021bi parcul \u00een propria sal\u0103 de fitness \u0219i profita\u021bi de dot\u0103rile sale. Fie c\u0103 dori\u021bi s\u0103 v\u0103 antrena\u021bi anumite p\u0103r\u021bi sau \u00eentregul corp, afla\u021bi care sunt exerci\u021biile, pe care le pute\u021bi st\u0103p\u00e2ni u\u0219or, folosind dot\u0103rile din parc.<\/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\">1. Flot\u0103ri<\/h3>\n\n\n\n<p>Pute\u021bi face flot\u0103ri \u00een mai multe locuri \u0219i le pute\u021bi personaliza dup\u0103 bunul plac. Cu ajutorul acestor exerci\u021bii o s\u0103 v\u0103 antrena\u021bi&nbsp;<strong>spatele, bicepsul, tricepsul \u0219i bra\u021bele.<\/strong> \u00cencerca\u021bi s\u0103 face\u021bi flot\u0103ri pe o&nbsp;<strong>b\u0103nc\u0103, pe o bordur\u0103, pe sc\u0103ri<\/strong> sau direct pe sol. Dac\u0103 nu dori\u021bi s\u0103 face\u021bi flot\u0103rile direct pe sol, pute\u021bi folosi&nbsp;<strong>balustrada,<\/strong>&nbsp;astfel o s\u0103 v\u0103 tonifia\u021bi abdomenul \u0219i pute\u021bi face, de exemplu, 20 de repet\u0103ri \u00eentr-o serie. <span style=\"color: #ff6600;\">[13] [14]<\/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. Flot\u0103rile inverse pe banc\u0103<\/h3>\n\n\n\n<p>Flotarea invers\u0103 este un exerci\u021biu excelent, \u00een special pentru <strong>triceps<\/strong>, dar sunt implicate <strong>\u0219i bra\u021bele<\/strong>. Exist\u0103 mai multe op\u021biuni pentru flot\u0103rile inverse \u0219i una dintre ele este cu ajutorul unei b\u0103nci. V\u0103 a\u0219eza\u021bi pe o banc\u0103 \u0219i prinde\u021bi banca cu m\u00e2inile c\u00e2t mai aproape de corp. <strong>Deplasa\u021bi-v\u0103 cu posteriorul \u00een fa\u021b\u0103<\/strong> \u0219i \u021bine\u021bi-v\u0103 ferm cu m\u00e2inile \u00een continuare. <strong>\u00cendoi\u021bi bra\u021bele \u0219i cobor\u00e2\u021bi<\/strong> partea superioar\u0103 a corpului spre sol. S-ar putea s\u0103 g\u0103si\u021bi exerci\u021biul simplu, dar \u00eencerca\u021bi, \u0219i o s\u0103 v\u0103 antrena\u021bi foarte bine mu\u0219chii triceps \u0219i bra\u021bele. Vre\u021bi ca exerci\u021biul s\u0103 fie mai dificil? \u00cencerca\u021bi flot\u0103rile inverse cu ridicarea picioarelor (Dip and Kick), pe l\u00e2ng\u0103 mi\u0219carea clasic\u0103 a bra\u021belor, trebuie s\u0103 ridica\u021bi \u0219i piciorul, \u0219i astfel ve\u021bi implica \u0219i mu\u0219chii picioarelor \u0219i abdomenul. <span style=\"color: #ff6600;\">[13] [14]<\/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. Plank<\/h3>\n\n\n\n<p>Plank este un exerci\u021biu care nu necesit\u0103 echipament, ave\u021bi nevoie doar de spa\u021biu pe sol. Indiferent dac\u0103 face\u021bi plank&nbsp;<strong>pe coate sau pe m\u00e2ini<\/strong>, cel mai important lucru este tehnica. Pune\u021bi-v\u0103 \u00eentr-o pozi\u021bie similar\u0103 cu o manivel\u0103, a\u0219eza\u021bi&nbsp;<strong>coatele sub umeri<\/strong>, \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi&nbsp;<strong>corpul drept<\/strong>&nbsp;\u0219i, \u00een special, fesele. Cu acest exerci\u021biu v\u0103 tonifia\u021bi \u00eentregul corp \u0219i \u00een timpul exerci\u021biului ve\u021bi sim\u021bi cum lucreaz\u0103 mu\u0219chii din jurul \u0219oldurilor \u0219i din partea inferioare a spatelui. Dac\u0103 \u00een ultimele momente \u00eencepe\u021bi s\u0103 tremura\u021bi, este \u00een ordine. [15]<\/p>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi care sunt<strong> avantajele exerci\u021biului plank?<\/strong> Citi\u021biarticolul nostru \u2013 <a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce se \u00eent\u00e2mpl\u0103 cu voi c\u00e2nd face\u021bi Plank \u00een fiecare zi?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, plank nu trebuie s\u0103 fie un exerci\u021biu plictisitor \u00een care doar num\u0103ra\u021bi secundele. Pute\u021bi alterna \u0219i experimenta cele 47 de variante ale acestui exerci\u021biu. Descoperi\u021bi aceste variante \u00een articolul nostru &#8211; <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">47 cele mai distractive variante de planking<\/span>.<\/a><\/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\">4. Trac\u021biuni la bar\u0103<\/h3>\n\n\n\n<p>Trac\u021biunile la bar\u0103 sunt printre <strong>exerci\u021biile cheie<\/strong> pentru un <strong>spate bine definit.<\/strong> \u00cen unele parcuri ve\u021bi g\u0103si <strong>locuri amenajate pentru exerci\u021bii fitness la bar\u0103<\/strong>, dar pute\u021bi \u0219i f\u0103r\u0103 aceasta. Tot ce ave\u021bi nevoie este o <strong>tij\u0103 solid\u0103<\/strong> la o \u00een\u0103l\u021bime suficient\u0103 sau o <strong>ramur\u0103 stabil\u0103 de copac<\/strong>. <strong>Prinde\u021bi tija cu m\u00e2inile<\/strong> aproximativ la <strong>l\u0103\u021bimea umerilor<\/strong> \u0219i doar v\u0103 ridica\u021bi pe ea. Este recomandabil s\u0103 face\u021bi 10 trac\u021biuni \u00eentr-o singur\u0103 serie, ceea ce nu este u\u0219or pentru \u00eencep\u0103tori. Prin urmare, dac\u0103 nu pute\u021bi face 10, face\u021bi c\u00e2t pute\u021bi \u0219i face\u021bi cu <strong>unul mai pu\u021bin \u00een seria urm\u0103toare<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[15] [16]<\/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=\"800\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg\" alt=\"Idei de exerci\u021bii \u00een aer liber - trac\u021biuni\" class=\"wp-image-220064\" style=\"width:843px;height:600px\" title=\"Idei de exerci\u021bii \u00een aer liber - trac\u021biuni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1536x1093.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_.jpg 1600w\" 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<h3 class=\"wp-block-heading is-style-default\">5. Step-up<\/h3>\n\n\n\n<p>Nu ave\u021bi nevoie de multe aparate \u0219i instrumente de la sal\u0103 pentru antrenamentul picioarelor, pute\u021bi face cu orice segment \u00een\u0103l\u021bat din parc. Dac\u0103 dori\u021bi s\u0103 v\u0103 antrena\u021bi <strong>cvadricepsul, mu\u0219chii hamstringsul \u0219i fesierii<\/strong>, \u00eencerca\u021bi <strong>step-up<\/strong>. Sta\u021bi \u00een fa\u021ba unei zone \u00eenalte, cum ar fi sc\u0103rile, <strong>urca\u021bi<\/strong> cu piciorul st\u00e2ng \u0219i <strong>ridica\u021bi<\/strong> piciorul drept l\u00e2ng\u0103. Face\u021bi un pas \u00eenapoi \u0219i repeta\u021bi exerci\u021biul cu cel\u0103lalt picior. Step-up poate avea <strong>multe variante,<\/strong> cu care v\u0103 pute\u021bi antrena perfect mu\u0219chii din partea inferioar\u0103 a corpului. Una dintre ele este <strong>step right up<\/strong>, c\u00e2nd urca\u021bi piciorul \u00een sus, \u021bine\u021bi-v\u0103 <strong>m\u00e2inile<\/strong> ferme \u0219i c\u00e2nd ridica\u021bi cel\u0103lalt picior \u00een lateral, <strong>ridica\u021bi-le \u00een pozi\u021bia literei \u201eT\u201d<\/strong>. Exist\u0103 multe modalit\u0103\u021bi de a folosi sc\u0103rile pentru a v\u0103 antrena mu\u0219chii picioarelor. V\u0103 pute\u021bi tonifia m\u0219chii, de exemplu, <strong>s\u0103rind pe sc\u0103ri<\/strong>. Salturile sunt un exerci\u021biu excelent pentru a \u00eembun\u0103t\u0103\u021bi <strong>stabilitatea corpului<\/strong>, dar trebuie s\u0103 fi\u021bi aten\u021bi atunci c\u00e2nd s\u0103ri\u021bi. \u00cencerca\u021bi s\u0103 nu s\u0103ri\u021bi cu toat\u0103 greutatea pe un picior \u0219i s\u0103 absorbi\u021bi impactul cu \u00eentregul corp. Exist\u0103 mai multe variante de s\u0103rituri, cu siguran\u021b\u0103 depinde de mediu \u0219i de condi\u021bia fizic\u0103. <span style=\"color: #ff6600;\">[13] [14]<\/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<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\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg\" alt=\"S\u0103ritul corzii\" class=\"wp-image-220041\" title=\"S\u0103ritul corzii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__.jpg 800w\" 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<h3 class=\"wp-block-heading is-style-default\">6. S\u0103ritul corzii<\/h3>\n\n\n\n<p>C\u0103uta\u021bi un exerci\u021biu pentru antrenarea picioarelor, care s\u0103 v\u0103 fac\u0103 s\u0103 transpira\u021bi bine? <span style=\"color: #ff6600;\"><a title=\"Corzi de s\u0103rit\" href=\"https:\/\/gymbeam.ro\/coarde-de-sarit\" target=\"_blank\" rel=\"noopener noreferrer\">Coarda<\/a><\/span> nu este doar o juc\u0103rie pentru copii, pe l\u00e2ng\u0103 consolidarea condi\u021biei fizice, o s\u0103 v\u0103 antrena\u021bi \u0219i <strong>mu\u0219chii din partea inferioar\u0103 a corpului.<\/strong> \u00cencerca\u021bi s\u0103 include\u021bi s\u0103ritul corzii \u00een planul vostru de antrenament \u0219i \u00eencerca\u021bi <strong>mai multe variante.<\/strong> \u00cen plus, fa\u021b\u0103 de s\u0103riturile clasice, pute\u021bi <strong>s\u0103ri pe un picior, s\u0103 ridica\u021bi genunchii<\/strong> atunci c\u00e2nd s\u0103ri\u021bi sau s\u0103&nbsp;<strong>\u00eencruci\u0219a\u021bi picioarele<\/strong> sau <strong>m\u00e2inile<\/strong> \u00een timp ce s\u0103ri\u021bi. Dac\u0103 sunte\u021bi \u00eencep\u0103tori, \u00eencerca\u021bi aceste variante numai dup\u0103 ce st\u0103p\u00e2ni\u021bi bine s\u0103riturile clasice, pentru a evita poten\u021bialele accident\u0103ri. <span style=\"color: #ff6600;\">[11]<\/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\">7. Fand\u0103ri<\/h3>\n\n\n\n<p>Dup\u0103 cum a\u021bi observat, \u00een aer liber pute\u021bi executa <strong>toate exerci\u021biile cu propria greutate<\/strong>. Dac\u0103 vorbim de antrenamentul picioarelor, nu trebuie s\u0103 uit\u0103m de<strong> fand\u0103ri.<\/strong> Sunt simple, pute\u021bi \u00eencerca <strong>mai multe variante<\/strong> \u0219i cu ajutorul lor v\u0103 pute\u021bi antrena <strong>cvadricepsul, mu\u0219chii hamstring \u0219i posteriorul<\/strong>. Mi\u0219carea de baz\u0103 se face cu un picior, cu care <strong>p\u0103\u0219i\u021bi \u00een fa\u021b\u0103<\/strong>, astfel \u00eenc\u00e2t ambii <strong>genunchi<\/strong> s\u0103 fie \u00eendoi\u021bi la un unghi de <strong>aproximativ 90\u00b0<\/strong>. Pute\u021bi \u00eencerca, de asemenea, <strong>mersul cu fand\u0103ri,<\/strong> <strong>fand\u0103rile cu s\u0103ritur\u0103<\/strong> sau <strong>fand\u0103rile inverse,<\/strong> la care face\u021bi un pas \u00eenapoi. Dac\u0103 ave\u021bi o banc\u0103 \u00een apropiere, \u00eencerca\u021bi de exemplu,<strong> fand\u0103rile split bulgare (Bulgarian Split Lunge)<\/strong>, prin care v\u0103 antrena\u021bi cvadricepsul \u0219i fesele. Pune\u021bi unul dintre picioare cu <strong>partea superioar\u0103 a labei piciorului \u00een jos<\/strong> pe banchet\u0103, iar cel\u0103lalt picior la un <strong>unghi de 90\u00b0<\/strong> \u00een fa\u021ba voastr\u0103 \u0219i <strong>cobor\u00e2\u021bi<\/strong> \u00een aceast\u0103 pozi\u021bie. Fand\u0103rile se pot face <strong>oriunde<\/strong>, le pute\u021bi face mai dificile, folosind <strong>greut\u0103\u021bi<\/strong> sau <strong>schimb\u00e2nd ritmul.<\/strong> Este important s\u0103 v\u0103 plac\u0103 \u0219i s\u0103 v\u0103 ajute s\u0103 v\u0103 atinge\u021bi scopul. <span style=\"color: #ff6600;\">[14] [18]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/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\/2020\/05\/v_pady__-1124x750.jpg\" alt=\"Exerci\u021bii cu propria greutate - fand\u0103ri\" class=\"wp-image-220006\" style=\"width:843px;height:563px\" title=\"Exerci\u021bii cu propria greutate - fand\u0103ri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Genuflexiuni<\/h3>\n\n\n\n<p><strong>Genuflexiunile <\/strong>sunt unul dintre exerci\u021biile de baz\u0103, care vizeaz\u0103<strong> antrenarea mu\u0219chilor din partea inferioar\u0103 a corpului. <\/strong>De asemenea, <strong>\u00eembun\u0103t\u0103\u021besc stabilitatea \u0219i rezisten\u021bei zonei mediane a corpului<\/strong>. Am \u00eenv\u0103\u021bat cu to\u021bii s\u0103 facem genuflexiuni \u00een \u0219coala general\u0103, dar fiind un exerci\u021biu solicitant din punct de vedere tehnic, trebuie s\u0103 fim aten\u021bi la execu\u021bie. Astfel, <strong>mi\u0219carea ar trebui s\u0103 fie similar\u0103 cu \u0219ezutul<\/strong>. <strong>Posteriorul<\/strong> trebuie s\u0103 fie <strong>\u00eendreptat \u00een spate<\/strong> \u0219i ar trebui s\u0103 sim\u021bi\u021bi c\u0103 <strong>greutatea se deplaseaz\u0103 c\u0103tre c\u0103lc\u00e2ie<\/strong>. \u00cen timpul execut\u0103rii genuflexiunii trebuie s\u0103 privi\u021bi \u00een fa\u021b\u0103 \u0219i s\u0103 ave\u021bi <strong>umerii relaxa\u021bi<\/strong>. Trebuie s\u0103 v\u0103 men\u021bine\u021bi <strong>spatele drept,<\/strong> iar dac\u0103 m\u00e2inile \u00eentinse v\u0103 cad peste genunchi \u00een timpul genuflexiunii, este un semn c\u0103 ave\u021bi spatele \u00eendoit. <strong>Genunchii<\/strong> ar trebui s\u0103 ias\u0103 <strong>u\u0219or \u00een fa\u021b\u0103<\/strong>, iar rotulele genunchilor trebuie s\u0103 fie \u00een aceea\u0219i direc\u021bie ca \u0219i degetele de la picioare. Nu \u00een ultimul r\u00e2nd, ar trebui s\u0103 v\u0103 \u021bine\u021bi talpa&nbsp;<strong>picioarelor pe p\u0103m\u00e2nt<\/strong> \u00een timp ce executa\u021bi genuflexiuni \u0219i c\u00e2nd <strong>v\u0103 ridica\u021bi<\/strong> v\u0103 <strong>folosi\u021bi de c\u0103lc\u00e2ie<\/strong>. Genuflexiunile sunt, de asemenea, printre exerci\u021biile cu mai multe variante, de exemplu, <strong>genuflexiunile sumo<\/strong>, \u00een care ave\u021bi picioarele <strong>\u00eentr-o pozi\u021bie mai larg\u0103 dec\u00e2t \u0219oldurile<\/strong> \u0219i <strong>degetele de la picioare<\/strong> sunt \u00eentoarse <strong>u\u0219or spre exterior<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[13] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dori\u021bi s\u0103 afla\u021bi mai multe informa\u021bii despre <strong>genuflexiuni \u0219i fand\u0103ri?<\/strong> Citi\u021bi articolul nostru &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cum se fac corect genuflexiunile \u0219i fand\u0103rile?<\/a><\/span> Ve\u021bi afla despre <strong>tehnica corect\u0103 a genuflexiunilor \u0219i a fand\u0103rilor<\/strong>, precum \u0219i despre diferite <strong>tipuri al acestor exerci\u021bii<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Credem c\u0103 v-am inspirat \u00een alegerea exerci\u021biilor \u0219i v-am redus temerile cu privire la antrenamentele \u00een aer liber. Exist\u0103 multe op\u021biuni de antrenament \u0219i le pute\u021bi combina dup\u0103 cum considera\u021bi \u0219i \u00een func\u021bie de obiectivele fitness.<\/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=\"Cum_sa_va_pregatiti_pentru_un_antrenament_in_aer_liber\"><\/span>Cum s\u0103 v\u0103 preg\u0103ti\u021bi pentru un antrenament \u00een aer liber?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru ca antrenamentul s\u0103 aib\u0103 sens \u0219i s\u0103 aduc\u0103 rezultate, trebuie s\u0103 v\u0103 crea\u021bi un sistem. Un plan de antrenament nu este util doar atunci c\u00e2nd v\u0103 antrena\u021bi \u00eentr-o sal\u0103 de sport. Preg\u0103tirea acestuia depinde de obiectivele voastre fitness \u0219i de condi\u021bia fizic\u0103. V\u0103 vom prezenta pe scurt c\u00e2\u021biva factori de care trebuie s\u0103 \u021bine\u021bi cont atunci c\u00e2nd v\u0103 planifica\u021bi antrenamentul \u00een aer liber.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru antrenamentele \u00een aer liber trebuie s\u0103 v\u0103 g\u00e2ndi\u021bi la c\u00e2\u021biva factori <span style=\"color: #ff6600;\">[17]<\/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<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=\"579\" height=\"975\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-13.png\" alt=\"Cum s\u0103 v\u0103 preg\u0103ti\u021bi pentru un antrenament \u00een aer liber?\" class=\"wp-image-219987\" title=\"Cum s\u0103 v\u0103 preg\u0103ti\u021bi pentru un antrenament \u00een aer liber?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13.png 579w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13-238x400.png 238w\" sizes=\"auto, (max-width: 579px) 100vw, 579px\" \/><\/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<ul class=\"wp-block-list\" id=\"block-e25507bc-b475-4987-be1b-bea7f0212408\">\n<li><strong>Vremea favorabil\u0103<\/strong>&nbsp;&#8211; dac\u0103 v\u0103 preg\u0103ti\u021bi s\u0103 v\u0103 antrena\u021bi \u00eentr-un parc din cap\u0103tul opus al ora\u0219ului, nu este r\u0103u s\u0103 verifica\u021bi dac\u0103 planurile voastre nu vor fi afectate de <strong>vremea nefavorbil\u0103<\/strong>. O zi \u00eensorit\u0103 nu \u00eenseamn\u0103 c\u0103 situa\u021bia nu se poate schimba \u00een c\u00e2teva minute. Pentru siguran\u021b\u0103 este util s\u0103 verifica\u021bi <strong>prognoza meteo<\/strong>. Pe l\u00e2ng\u0103 vreme, eficacitatea antrenamentului poate fi afectat\u0103 \u0219i de al\u021bi factori, precum <strong>v\u00e2ntul puternic, nivelul polu\u0103rii<\/strong> din aer sau <strong>umiditate<\/strong>.<\/li>\n\n\n\n<li><strong>\u00cembr\u0103c\u0103mintea adecvat\u0103<\/strong> &#8211; a\u021bi verificat vremea, iar acum este important s\u0103 preg\u0103ti\u021bi hainele potrivite. Dac\u0103 exist\u0103 <strong>riscul de ploaie<\/strong>, nu v-ar strica s\u0103 purta\u021bi <strong>haine impermeabile<\/strong>. Pe o <strong>vreme rece<\/strong> este util s\u0103 ave\u021bi <strong>mai multe haine<\/strong>, pe care le pute\u021bi ad\u0103uga sau elimina atunci c\u00e2nd temperatura se schimb\u0103. \u00cen cazul vremii c\u0103lduroase pot ap\u0103rea mai multe probleme, de aceea ar trebui s\u0103 alege\u021bi haine de <strong>culori mai deschise<\/strong> \u0219i materiale care <strong>elimin\u0103 transpira\u021bia.<\/strong><\/li>\n\n\n\n<li><strong>Locul ideal<\/strong>&nbsp;&#8211; dac\u0103 nu ave\u021bi un loc ideal \u00een zona voastr\u0103, \u00eencerca\u021bi s\u0103 g\u0103si\u021bi unul potrivit. <strong>Alegerea locului<\/strong> pentru antrenament depinde de <strong>tipul de antrenament<\/strong> pe care l-a\u021bi ales. \u00centotdeauna g\u00e2ndi\u021bi-v\u0103 la un loc care are o <strong>suprafa\u021b\u0103 potrivit\u0103<\/strong> pentru exerci\u021biile \u0219i activit\u0103\u021bile alese. De exemplu, dac\u0103 dori\u021bi s\u0103 practica\u021bi yoga, nu este potrivit s\u0103 merge\u021bi l\u00e2ng\u0103 un loc de joac\u0103 cu o gr\u0103mad\u0103 de copii care strig\u0103. Op\u021biunea ideal\u0103 este un loc \u00een care s\u0103 v\u0103 pute\u021bi antrena <strong>f\u0103r\u0103 probleme<\/strong> \u0219i unde <strong>nu limita\u021bi alte persoane<\/strong>, iar al\u021bii nu v\u0103 limiteaz\u0103 pe voi.<\/li>\n\n\n\n<li><strong>Siguran\u021b\u0103<\/strong> &#8211; asigura\u021bi-v\u0103 c\u0103 alege\u021bi un loc pentru antrenament, care s\u0103 fie <strong>adecvat \u0219i sigur \u00een acela\u0219i timp<\/strong>. \u00cens\u0103 exist\u0103 un anumit <strong>risc<\/strong> legat de antrenamente, cum ar fi <strong>accident\u0103rile<\/strong> sau alte situa\u021bii periculoase. Prin urmare, este bine s\u0103 ave\u021bi&nbsp;<strong>telefonul<\/strong> cu voi \u0219i s\u0103 <strong>spune\u021bi cuiva unde urmeaz\u0103 s\u0103 v\u0103 antrena\u021bi<\/strong> (de exemplu dac\u0103 ve\u021bi alerga \u00eentr-o p\u0103dure mai \u00eendep\u0103rtat\u0103). Nu este r\u0103u s\u0103 ave\u021bi \u0219i <strong>o sum\u0103 de bani<\/strong> la voi, \u00een cazul \u00een care dori\u021bi s\u0103 cump\u0103ra\u021bi ap\u0103 sau un baton energizant \u00een timpul antrenamentului.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Dac\u0103 ave\u021bi deja un plan de antrenament, pe care \u00eel urma\u021bi atunci c\u00e2nd v\u0103 antrena\u021bi \u00eentr-o sal\u0103 de sport, \u00eencerca\u021bi s\u0103 g\u0103si\u021bi <strong>alternative potrivite \u0219i pentru antrenamentele \u00een aer liber.<\/strong> Dac\u0103 <strong>nu a\u021bi \u00eentocmit vreodat\u0103 un plan de antrenament<\/strong> sau <strong>c\u0103uta\u021bi inspira\u021bie<\/strong> pentru unul nou \u0219i mai bun, citi\u021bi articolul nostru&nbsp;&#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cum s\u0103 v\u0103 alc\u0103tui\u021bi un&nbsp;plan&nbsp;de&nbsp;antrenament&nbsp;de&nbsp;calitate&nbsp;&#8211;&nbsp;sfaturi, tipuri de&nbsp;antrenament&nbsp;\u0219i&nbsp;cele mai frecvente gre\u0219eli<\/a><\/span>. Ve\u021bi g\u0103si aici <strong>toate informa\u021biile necesare<\/strong> pentru a crea un plan, care vi se potrive\u0219te cel mai bine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentele \u00een aer liber sunt o alternativ\u0103 pl\u0103cut\u0103, \u00een special \u00een zilele \u00eensorite. Ofer\u0103 mai multe avantaje, a\u0219a c\u0103 nu este necesar s\u0103 v\u0103 face\u021bi griji c\u0103 nu ve\u021bi face exerci\u021bii fizice la fel de bine ca \u00eentr-o sal\u0103 de sport. Aceste antrenamente vin cu o anumit\u0103 libertate \u00een ceea ce prive\u0219te alegerea locului \u0219i activit\u0103\u021bii, a\u0219a c\u0103 haide\u021bi s\u0103 v\u0103 antrena\u021bi afar\u0103. Vre\u021bi s\u0103 descopere \u0219i prietenii vo\u0219tri<strong> beneficiile antrenamentelor \u00een aer liber? <\/strong>Atunci nu ezita\u021bi \u0219i <strong>distribui\u021bi articolul nostru.<\/strong><\/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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Antrenamentele \u00een aer liber pot fi la fel de eficiente ca \u0219i antrenamentele din sala de fitness. Descoperi\u021bi beneficiile antrenamentelor \u00een aer liber.<\/p>\n","protected":false},"author":25,"featured_media":98426,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6266,7484,6698,6410],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229853","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-alergare","9":"tag-antrenament","10":"tag-cardio-ro","11":"tag-exercitii","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>Antrenamente \u00een aer liber - de ce \u0219i cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi la aer curat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenamentele \u00een aer liber pot fi la fel de eficiente ca \u0219i antrenamentele din sala de fitness. 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