{"id":234235,"date":"2020-05-01T15:47:00","date_gmt":"2020-05-01T13:47:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=234235"},"modified":"2021-03-24T15:50:38","modified_gmt":"2021-03-24T14:50:38","slug":"cum-sustin-antrenamentele-de-forta-pierderea-in-greutate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sustin-antrenamentele-de-forta-pierderea-in-greutate\/","title":{"rendered":"Cum sus\u021bin antrenamentele de for\u021b\u0103 pierderea \u00een greutate?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sustin-antrenamentele-de-forta-pierderea-in-greutate\/#Cum_puteti_sustine_pierdea_in_greutate\" title=\"Cum pute\u021bi sus\u021bine pierdea \u00een greutate?\">Cum pute\u021bi sus\u021bine pierdea \u00een greutate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sustin-antrenamentele-de-forta-pierderea-in-greutate\/#Cum_favorizeaza_exercitiile_de_forta_pierderea_in_greutate\" title=\"Cum favorizeaz\u0103 exerci\u021biile de for\u021b\u0103 pierderea \u00een greutate?\">Cum favorizeaz\u0103 exerci\u021biile de for\u021b\u0103 pierderea \u00een greutate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sustin-antrenamentele-de-forta-pierderea-in-greutate\/#Cardio\" title=\"Cardio\">Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sustin-antrenamentele-de-forta-pierderea-in-greutate\/#Antrenamentul_de_forta\" title=\"Antrenamentul de for\u021b\u0103\">Antrenamentul de for\u021b\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sustin-antrenamentele-de-forta-pierderea-in-greutate\/#Cateva_sfaturi_despre_cum_sa_aveti_un_antrenament_intens_pentru_a_pierde_in_greutate\" title=\"C\u00e2teva sfaturi despre cum s\u0103 ave\u021bi un antrenament intens pentru a pierde \u00een greutate\">C\u00e2teva sfaturi despre cum s\u0103 ave\u021bi un antrenament intens pentru a pierde \u00een greutate<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_puteti_sustine_pierdea_in_greutate\"><\/span>Cum pute\u021bi sus\u021bine pierdea \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 mul\u021bi factori care <strong>influen\u021beaz\u0103 greutatea corporal\u0103. <\/strong>Greutatea depinde de<strong> dieta<\/strong> pe care o urma\u021bi, de <strong>predispozi\u021bia genetic\u0103<\/strong>&nbsp;sau de <strong>v\u00e2rst\u0103<\/strong>. Dac\u0103 obiectivul vostru este s\u0103 <strong>pierde\u021bi \u00een greutate<\/strong>, ar trebui s\u0103 v\u0103 concentra\u021bi pe <strong>trei aspecte cheie,<\/strong> pe care ar trebui s\u0103 le respecta\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Deficitul caloric<\/h3>\n\n\n\n<p>Caloriile sunt <strong>unit\u0103\u021bi de energie<\/strong> pe care le ob\u021bine\u021bi din alimente \u0219i b\u0103uturi. Factorul principal \u00een&nbsp;<strong>reducerea greut\u0103\u021bii<\/strong> este ajustarea&nbsp;<strong>aportului caloric<\/strong>. Dac\u0103 dori\u021bi s\u0103 pierde\u021bi kilogramele \u00een plus, aportul caloric nu trebuie s\u0103 <strong>dep\u0103\u0219easc\u0103 aportul caloric<\/strong>&nbsp;zilnic recomandat \u0219i&nbsp;<strong>ar trebui s\u0103 fie mai mic<\/strong>. De asemenea, v\u0103 pute\u021bi reduce aportul cu ajutorul unui antrenament<strong>&nbsp;eficient<\/strong>, \u00een timpul c\u0103ruia arde\u021bi calorii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen practic\u0103, lucrurile arat\u0103 astfe\u0219: O femeie obi\u0219nuit\u0103 are nevoie de aproximativ <strong>2.000 de kcal<\/strong> pe zi pentru a-\u0219i men\u021bine <strong>greutatea actual\u0103<\/strong>. Dac\u0103 \u0219i-ar dori <strong>s\u0103 piard\u0103 cel pu\u021bin 0,45 kg pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, aportul ei zilnic ar trebui s\u0103 fie de aproximativ <strong>1500 de kcal<\/strong>. Acest lucru se poate realiza fie prin <strong>schimbarea dietei<\/strong> cu un con\u021binut mai mic de calorii, fie pe l\u00e2ng\u0103 cele 2.000 de calorii pe zi s\u0103 se adauge un&nbsp;<strong>consum de calorii sub form\u0103 de exerci\u021bii fizice<\/strong>. Dac\u0103 ar desf\u0103\u0219ura zilnic activit\u0103\u021bi precum alergare, mers pe biciclet\u0103 sau exerci\u021bii de for\u021b\u0103, \u00een timpul c\u0103rora ar arde 500 de kcal, aportul zilnic ar fi redus. \u00censeamn\u0103 c\u0103: <strong>2000 kcal-500 kcal = 1500 kcal pe zi = 3500 kcal pe s\u0103pt\u0103m\u00e2n\u0103 = &#8211; 0,45 kg pe s\u0103pt\u0103m\u00e2n\u0103<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Caloriile pe care le arde\u021bi sau le consuma\u021bi \u00een fiecare zi includ aceste<strong> trei componente:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>metabolismul bazal (BMR)<\/strong> &#8211; BMR indic\u0103 caloriile pe care corpul le arde \u00een repaus \u00een timpul func\u021biilor vitale, cum ar fi respira\u021bia sau circula\u021bia s\u00e2ngelui.<\/li><li><strong>efectul termic al alimentelor<\/strong> &#8211;&nbsp;acestea sunt caloriile pe care organismul le arde prin digerarea, absorb\u021bia \u0219i metabolizarea alimentelor.<\/li><li><strong>activitate fizic\u0103 termogen\u0103<\/strong> &#8211; caloriile pe care le arde\u021bi \u00een timpul sportului, antrenamentelor de for\u021b\u0103 sau \u00een timpul altor activit\u0103\u021bi, care nu sunt legate de exerci\u021biile fizice, inclusiv treburile casnice.<span style=\"color: #ff6600;\"> [1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg\" alt=\"Ce promoveaz\u0103 pierderea \u00een greutate?\" class=\"wp-image-222040\" width=\"843\" height=\"563\" title=\"Ce promoveaz\u0103 pierderea \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Activitatea fizic\u0103<\/h3>\n\n\n\n<p>Cel mai important factor pentru pierderea \u00een greutate este deficitul caloric. \u00cens\u0103 dac\u0103 nu reu\u0219i\u021bi s\u0103 <strong>respecta\u021bi un aport caloric redus<\/strong>, ar trebui s\u0103 v\u0103 concentra\u021bi pe un&nbsp;<strong>consum mai mare<\/strong> \u0219i s\u0103 arde\u021bi mai multe calorii. Multe studii arat\u0103 c\u0103 un aport redus de calorii este <strong>greu de men\u021binut pe termen lung<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 nu are rezultate pe termen lung. \u00cen spatele succesului <strong>pierderii \u00een greutate pe termen lung<\/strong>&nbsp;se afl\u0103 combina\u021bia dintre <strong>aportul zilnic optim de calorii<\/strong> \u0219i <strong>arderea&nbsp;<\/strong><strong>caloriilor prin activit\u0103\u021bi fizice<\/strong><strong>.<\/strong><span style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, o activitate fizic\u0103 regulat\u0103 reduce <strong>riscul apari\u021biei problemelor cardiovasculare<\/strong>, care sunt frecvente la persoanele supraponderale \u0219i care nu practic\u0103 niciun fel de activitate fizic\u0103. Dac\u0103 a\u021bi pierde \u00een greutate doar prin reducerea aportului caloric, f\u0103r\u0103 exerci\u021bii fizice, probabil c\u0103 a\u021bi <strong>pierde mult\u0103 mas\u0103 muscular\u0103<\/strong>. Acest lucru se datoreaz\u0103 faptului c\u0103 atunci c\u00e2nd <strong>reduce\u021bi aportul caloric<\/strong>, corpul vostru o s\u0103 c\u0103ute o alt\u0103 <strong>surs\u0103 de energie<\/strong>, care nu este doar gr\u0103simea, ci \u0219i <strong>proteinele musculare<\/strong>. Efectul rezultat va fi <strong>pierderea \u00een greutate<\/strong>, \u00eens\u0103 corpul vostru <strong>nu va mai la fel de ferm \u0219i puternic<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[3]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg\" alt=\" Exercitiile fizice sus\u021bin pierderea in greutate\" class=\"wp-image-222054\" width=\"843\" height=\"598\" title=\" Exercitiile fizice sus\u021bin pierderea in greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-400x284.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1536x1089.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_.jpg 1693w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Somnul de calitate<\/h3>\n\n\n\n<p><strong>Lipsa somnului&nbsp;<\/strong>sau<strong> calitatea sc\u0103zut\u0103 <\/strong>a somnului are c\u00e2teva efecte negative asupra greut\u0103\u021bii voastre. Lipsa somnului poate provoca:<\/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\"><li><strong>cre\u0219terea \u00een greutate \u0219i obezitate<\/strong>&nbsp;&#8211; lipsa somnului a fost asociat\u0103 \u00een mod repetat cu un indice de mas\u0103 corporal\u0103 mare (BMI) \u0219i cu cre\u0219terea \u00een greutate. Prin urmare, somnul este un factor de risc major pentru cre\u0219terea \u00een greutate \u0219i obezitate.<\/li><li><strong>un apetit crescut<\/strong> &#8211; multe studii au descoperit c\u0103 persoanele care nu dorm suficient au un apetit crescut. Acest lucru se datoreaz\u0103 impactului pe care \u00eel are somnul asupra a doi hormoni &#8211; grelin\u0103 \u0219i leptin\u0103. Grelina semnaleaz\u0103 senza\u021bia de foame c\u0103tre creie \u0219i de obicei, nivelul de grelin\u0103 este ridicat \u00eenainte de a m\u00e2nca \u0219i este sc\u0103zut imediat dup\u0103 mas\u0103. La r\u00e2ndul s\u0103u, leptina suprim\u0103 senza\u021bia de foamea \u0219i semnaleaz\u0103 senza\u021bia de sa\u021bietate c\u0103tre creier. Dac\u0103 nu dormi\u021bi suficient, corpul produce mai mult\u0103 grelin\u0103 \u0219i mai pu\u021bin\u0103 leptin\u0103, iar pofta de m\u00e2ncare va cre\u0219te.<\/li><li><strong>un aport caloric crescut<\/strong> &#8211; persoanele care nu dorm suficient tind s\u0103 consume mai multe calorii \u00een ziua urm\u0103toare. Un studiu a descoperit c\u0103 persoanele care dormeau doar 4 ore pe noapte, consumau mai multe calorii dec\u00e2t persoanele care aveau un ciclu complet de opt ore de somn. Aceast\u0103 cre\u0219tere poate fi cauzat\u0103 de apetitul crescut, dar \u0219i de op\u021biunile alimentare nes\u0103n\u0103toase. <span style=\"color: #ff6600;\">[14]<\/span><\/li><li><strong>reducerea metabolismului bazal<\/strong> &#8211; BMR este num\u0103rul de calorii, pe care corpul le arde \u00een starea de repaus. Cercet\u0103rile sugereaz\u0103 c\u0103 lipsa somnului poate sc\u0103dea metabolismul bazal. <span style=\"color: #ff6600;\">[2] [13]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg\" alt=\"Calitatea somnului afecteaz\u0103 pierderea \u00een greutate\" class=\"wp-image-222068\" width=\"843\" height=\"561\" title=\"Calitatea somnului afecteaz\u0103 pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_.jpg 1803w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_favorizeaza_exercitiile_de_forta_pierderea_in_greutate\"><\/span>Cum favorizeaz\u0103 exerci\u021biile de for\u021b\u0103 pierderea \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Majoritatea oamenilor recurg la diverse diete sau se dedic\u0103 complet exerci\u021biilor fizice atunci c\u00e2nd \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103. \u00cens\u0103 un aspect este trecut cu vederea,&nbsp;<strong>antrenamentul de for\u021b\u0103<\/strong>. Persoanele care doresc s\u0103 sl\u0103beasc\u0103 <strong>prefer\u0103 antrenamentele cardio<\/strong>, alergarea sau mersul cu bicicleta, care <strong>garanteaz\u0103 o pierdere rapid\u0103 \u00een greutate<\/strong>. De multe ori \u00eens\u0103, nu \u00ee\u0219i dau seama c\u0103 dac\u0103 \u00ee\u0219i doresc o talie bine definit\u0103, un posterior frumos \u0219i picioare mai sub\u021biri, <strong>antrenamentul cardio nu este suficient<\/strong>. Deci, care este <strong>diferen\u021ba dintre antrenamentul cardio \u0219i cel de for\u021ba<\/strong> \u00een ceea ce prive\u0219te pierderea \u00een greutate?<\/p>\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=\"46435,48604,44254,44248,1562,28792,8350,28784,28324,6454,7185\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cardio\"><\/span>Cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul cardio este un <strong>antrenament care lucreaz\u0103 tot corpul<\/strong>&nbsp;\u0219i se caracterizeaz\u0103 printr-un <strong>ritm cardiac rapid<\/strong>. De asemenea, \u00een timpul antrenamentului cardio transpir\u0103m \u0219i ardem mai multe&nbsp;<strong>calorii<\/strong>. Cu c\u00e2t antrenamentul este mai intens, cu at\u00e2t este <strong>mai rapid\u0103 arderea gr\u0103simii<\/strong>. Cu toate acestea, re\u021bine\u021bi c\u0103 \u00eempreun\u0103 cu gr\u0103simea pute\u021bi pierde \u0219i <strong>mas\u0103 muscular\u0103.<\/strong>&nbsp;Din acest motiv, <strong>exerci\u021biile cardio trebuie s\u0103 fie combinate cu cele de for\u021b\u0103<\/strong> pentru a putea pierde \u00een greutate, dar \u0219i pentru a v\u0103 tonifia \u0219i p\u0103stra masa muscular\u0103. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Multe studii men\u021bioneaz\u0103 faptul c\u0103 antrenamentele cardio nu sunt recomandate persoanelor supraponderale sau care sufer\u0103 de obezitae. Inima lor este&nbsp;<b data-stringify-type=\"bold\">\u00eenc\u0103rcate cu gr\u0103sime,&nbsp;<\/b>iar antrenamentele cu o intensitate ridicat\u0103 le-ar putea perturba&nbsp;<b data-stringify-type=\"bold\">s\u0103n\u0103tatea<\/b>. Prin urmare, este mai bine ca persoanele supraponderale s\u0103 \u00eencerce antrenamentele de for\u021b\u0103 sau s\u0103 le <strong>combine cu o form\u0103 mai u\u0219oar\u0103 de cardio<\/strong>, cum ar fi mersul pe jos sau drume\u021biile. <span style=\"color: #ff6600;\">[4] [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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg\" alt=\"Arzi calorii cu ajutorul antrenamentelor cardio\" class=\"wp-image-222082\" width=\"843\" height=\"584\" title=\"Arzi calorii cu ajutorul antrenamentelor cardio\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1536x1064.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Privi\u021bi tabelul nostru pentru o imagine mai bun\u0103 despre c\u00e2t de multe calorii poate <strong>consuma o persoan\u0103 de 70 de kilograme<\/strong> \u00een timpul <strong>unei ore de antrenament cardio intens<\/strong><strong>: <\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Tipul de antrenament cardio&nbsp;<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Num\u0103rul mediu de calorii arse pe or\u0103<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Alergare &#8211; 8 km\/or\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ciclism &#8211; 16 km\/or\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00cenot &#8211; mix de stiluri, vitez\u0103 medie<\/td><td class=\"has-text-align-center\" data-align=\"center\">510 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aerobic<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul pe jos &#8211; 7,2 km\/or\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">460 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kickbox<\/td><td class=\"has-text-align-center\" data-align=\"center\">450 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenamentul_de_forta\"><\/span>Antrenamentul de for\u021b\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen general, antrenamentele cardio pot arde mai multe calorii dec\u00e2t antrenamentele de for\u021b\u0103 \u0219i cu siguran\u021b\u0103, nu ar trebui s\u0103 le trece\u021bi cu vederea. Ofer\u0103&nbsp;<strong>beneficii<\/strong>, pe care le ve\u021bi aprecia dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate. \u0218tia\u021bi c\u0103, o cantitate de <strong>0,45 kg de mu\u0219chi<\/strong> ard aproximativ <strong>10 p\u00e2n\u0103 la 20 de calorii<\/strong> pe zi, \u00een timp ce <strong>0,45 kg de gr\u0103sime<\/strong> ard doar <strong>5 calorii?<\/strong> Cu toate acestea, nu este o ardere pe moment, deoarece \u00een timpul antrenamentul de for\u021b\u0103, arderea apare ulterior, adic\u0103 \u00een <strong>perioada de formare a mu\u0219chilor.<\/strong> De ce nu ar trebui s\u0103 <strong>neglija\u021bi<\/strong> antrenamentul de for\u021b\u0103 dac\u0103 v\u0103 dori\u021bi s\u0103&nbsp;<strong>pierde\u021bi \u00een greutate?&nbsp;<\/strong><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Antrenamentul de for\u021b\u0103 cre\u0219te arderea caloriilor pe termen lung \u0219i \u00een repaus (BMR)<\/h3>\n\n\n\n<p>Dac\u0103 \u00een timpul antrenamentului cardio arde\u021bi calorii \u00een momentul respectiv, \u00een cazul antrenamentului de for\u021b\u0103 nu este a\u0219a. <strong>Regenerarea muscular\u0103 \u0219i dezvoltarea masei musculare <\/strong>are \u0219oc \u00een repaus, dup\u0103 antrenamentul de for\u021b\u0103, astfel antrenamentul de for\u021b\u0103 este<strong> un arz\u0103tor de gr\u0103simi foarte eficient<\/strong>. De aceea dezvoltarea masei musculare se bazeaz\u0103 pe&nbsp;<strong>cre\u0219terea metabolismului \u00een repaus<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rata metabolic\u0103 bazal\u0103 (BMR) este de fapt <strong>cantitatea de calorii<\/strong> pe care a\u021bi consuma-o dac\u0103 a\u021bi <strong>sta \u00een pat toat\u0103 ziua<\/strong> \u0219i nu a\u021bi face nimic altceva dec\u00e2t s\u0103 respira\u021bi. \u00cen general, b\u0103rba\u021bii <strong>au mai mult\u0103 mas\u0103 muscular\u0103<\/strong> dec\u00e2t femeile. Drept urmare, pentru b\u0103rba\u021bi este mai greu ia \u00een greutate \u00een timp de repaus, iar femeile tind s\u0103 ia mai u\u0219or \u00een greutate. <span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un studiu a m\u0103surat <strong>nivelul BMR<\/strong> pe parcursul a <strong>24 de s\u0103pt\u0103m\u00e2ni<\/strong> la participan\u021bii, care efectuau antrenamente de for\u021b\u0103. \u00cen cazul b\u0103rba\u021bilor a existat o <strong>cre\u0219tere a greut\u0103\u021bii masei musculare<\/strong> \u0219i, <strong>\u00een acela\u0219i timp, o cre\u0219tere BMR<\/strong>. \u00cen schimb, femeile au \u00eenregistrat o cre\u0219tere mai mic\u0103 a BMR. Cercet\u0103rile au ar\u0103tat, de asemenea, c\u0103 la <strong>c\u00e2teva ore dup\u0103 antrenamentul de for\u021b\u0103<\/strong>, cre\u0219te capacitatea organismului de a arde calorii. Cercet\u0103rile ulterioare au ar\u0103tat c\u0103 dup\u0103 antrenamentul cardio, adic\u0103 \u00een faza de repaus, <strong>nu se mai ard gr\u0103simi<\/strong>. Antrenamentele cardio ofer\u0103 doar o&nbsp;<strong>ardere pe moment.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen realitate s-a demonstrat c\u0103 <strong>metabolismul \u00een repaus<\/strong> r\u0103m\u00e2ne <strong>activ p\u00e2n\u0103 la 38 de ore<\/strong> dup\u0103 antrenamentul de for\u021b\u0103, iar \u00een cazul antrenamentului cardio nu s-a observat o astfel de cre\u0219tere. Pe scurt, \u00eenseamn\u0103 c\u0103 arderea caloriilor <strong>nu se limiteaz\u0103 doar la exerci\u021bii fizice<\/strong>. Pute\u021bi arde calorii \u0219i la&nbsp;<strong>c\u00e2teva ore sau zile dup\u0103 antrenament<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[7] [8] [9]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg\" alt=\"Antrenamentele de for\u021b\u0103 sus\u021bin arderea caloriilor pe termen lung\" class=\"wp-image-222096\" width=\"843\" height=\"563\" title=\"Antrenamentele de for\u021b\u0103 sus\u021bin arderea caloriilor pe termen lung\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Tonifiaz\u0103 corpul<\/h3>\n\n\n\n<p>Un alt avantaj al antrenamentului de for\u021b\u0103 este c\u0103 v\u0103 ajut\u0103 s\u0103 pierde\u021bi \u00een greutate \u0219i <strong>s\u0103 v\u0103 tonifia\u021bi corpul<\/strong>. \u00cen timpul antrenamentelor cardio&nbsp;<strong>elimina\u021bi gr\u0103sime, dar \u021besut muscular<\/strong>. <strong>\u00cen schimb,<\/strong>&nbsp;cu ajutorul exerci\u021biilor de for\u021b\u0103 v\u0103 tonifia\u021bi&nbsp;corpul \u0219i v\u0103 pute\u021bi contura forma dorit. \u00cen plus, datorit\u0103 antrenamentului de for\u021b\u0103, v\u0103 pute\u021bi concentra pe<strong> anumite zone,<\/strong> pe care dori\u021bi s\u0103 le lucra\u021bi \u0219i s\u0103 le consolida\u021bi. Majoritatea exerci\u021biilor cardio nu v\u0103 permit s\u0103 face\u021bi acest lucru. \u00cen timpul antrenamentelor de for\u021b\u0103, este posibil ca&nbsp;<strong>acul c\u00e2ntarului s\u0103 urce<\/strong>. \u00cens\u0103 nu ar trebuie s\u0103 v\u0103 face\u021bi griji. Mu\u0219chii <strong>c\u00e2nt\u0103resc mai mult dec\u00e2t gr\u0103simea <\/strong>\u0219i asta nu \u00eenseamn\u0103 c\u0103 nu ve\u021bi ob\u021bine rezultatele dorite. Cel mai bun critic sunte\u021bi voi \u0219i oglinda, care v\u0103 akit\u0103 s\u0103 v\u0103 urm\u0103ri\u021bi&nbsp;<strong>progresul<\/strong>.<span style=\"color: #ff6600;\"> [10]&nbsp; &nbsp;<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg\" alt=\"Antrenamentele de for\u021b\u0103 tonifiaz\u0103 corpul\" class=\"wp-image-222110\" width=\"843\" height=\"563\" title=\"Antrenamentele de for\u021b\u0103 tonifiaz\u0103 corpul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cel mai bine este s\u0103 combina\u021bi antrenamentele de for\u021b\u0103 cu antrenamentele cardio<\/h3>\n\n\n\n<p>Dac\u0103 v\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 ave\u021bi un corp bine lucrat, cel mai bine este s\u0103 combina\u021bi <strong>antrenamentele cardio cu antrenamentele de for\u021b\u0103.<\/strong> Ve\u021bi&nbsp;<strong>arder calorii pe moment, dar \u0219i dup\u0103 antrenament \u0219i \u00een acela\u0219i timp, v\u0103 ve\u021bi consolida masa muscular\u0103<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[4]<\/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 pe dou\u0103 grupuri de persoane suprapoderale afirm\u0103 urm\u0103toarele lucruri. Un grup a <strong>practicat doar cardio<\/strong>, cel\u0103lalt a <strong>combinat antrenamentele cardio cu antrenamentele de for\u021b\u0103<\/strong>. Dup\u0103 opt luni ambele grupuri au \u00eenregistrat aproape <strong>aceea\u0219i pierdere \u00een greutate<\/strong>. \u00cens\u0103, grupul care a combinat antrenamentul cardio cu cel de for\u021b\u0103 a ob\u021binut un <strong>procent mai mare de mas\u0103 muscular\u0103<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[4] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general, grupul care a realizata antrenamente cardio + for\u021b\u0103 a avut cele mai bune schimb\u0103ri. Au pierdut \u00een greutate \u0219i, \u00een acela\u0219i timp \u0219i-au dezvoltat masa muscular\u0103. Acest lucru dovede\u0219te fapatul c\u0103 un <strong>plan de antrenament care combin\u0103 antrenamentele cardio cu antrenamentele de for\u021b\u0103<\/strong>&nbsp;este cel mai bun mod de a pierde \u00een greutate \u0219i de a v\u0103 tonifia corpul. <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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg\" alt=\"Cel mai bun mod de a pierde \u00een greutate este s\u0103 combina\u021bi antrenamentele de for\u021b\u0103 cu antrenamentele cardio\" class=\"wp-image-222124\" width=\"843\" height=\"562\" title=\"Cel mai bun mod de a pierde \u00een greutate este s\u0103 combina\u021bi antrenamentele de for\u021b\u0103 cu antrenamentele cardio\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cateva_sfaturi_despre_cum_sa_aveti_un_antrenament_intens_pentru_a_pierde_in_greutate\"><\/span>C\u00e2teva sfaturi despre cum s\u0103 ave\u021bi un antrenament intens pentru a pierde \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 <strong>c\u00e2teva sfaturi<\/strong> pe care le pute\u021bi urma pentru a avea un antrenament intens, pentru a v\u0103 maximiza performan\u021bele \u0219i pentru a <strong>sprijini pierderea \u00een greutate<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span> \u00cencerca\u021bi urm\u0103toarele:<\/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\"><li>mi\u0219ca\u021bi-v\u0103 mai repede \u00eentre exerci\u021biile individuale<\/li><li>cre\u0219te\u021bi num\u0103rul de repet\u0103ri<\/li><li>greut\u0103\u021bi mai mari &#8211; desigur, at\u00e2t c\u00e2t v\u0103 permite corpul, scopul nu este s\u0103 v\u0103 r\u0103ni\u021bi<\/li><li>ad\u0103uga\u021bi un exerci\u021biu cardio de cinci minute \u00eentre exerci\u021biile de for\u021b\u0103<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste metode func\u021bioneaz\u0103 deoarece&nbsp;<strong>m\u0103resc ritmul cardiac<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 ve\u021bi avea nevoie mai mult\u0103 energie. Drept urmare, <strong>caloriile se ard mai repede<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 decide\u021bi s\u0103 \u00eencepe\u021bi&nbsp;<strong>orice activitate fizic\u0103,&nbsp;<\/strong>cu siguran\u021b\u0103 ve\u021bi facilita procesul de pierdere \u00een greutate. <strong>Deficitul caloric asociat cu activitatea fizic\u0103<\/strong>&nbsp;v\u0103 va men\u021bine corpul s\u0103n\u0103tos. Dac\u0103 dori\u021bi s\u0103 elimina\u021bi gr\u0103simea \u0219i s\u0103 v\u0103 consolida\u021bi musculatura, nu uita\u021bi de antrenamentele de for\u021b\u0103. Dup\u0103 cum am men\u021bionat \u00een articol,<strong> antrenamentele de for\u021b\u0103 sus\u021bin pierderea \u00een greutate<\/strong> \u0219i ajut\u0103 la men\u021binerea siluetei dorite. Dac\u0103 v-a pl\u0103cut articolul, nu ezita\u021bi s\u0103 \u00eel <strong>distribui\u021bi<\/strong><strong>.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Afla\u021bi cum sus\u021bin exerci\u021biile de for\u021b\u0103 pierderea \u00een greutate, ce este deficitul caloric \u0219i ce efect are antrenamentul cardio asupra ob\u021binerii siluetei dorite.<\/p>\n","protected":false},"author":22,"featured_media":80200,"comment_status":"open","ping_status":"closed","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":[90],"tags":[7262,6698,6458,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-234235","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-antrenament-de-forta","9":"tag-cardio-ro","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>Cum sus\u021bin antrenamentele de for\u021b\u0103 pierderea \u00een greutate? 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