{"id":235328,"date":"2020-04-30T15:59:00","date_gmt":"2020-04-30T13:59:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=235328"},"modified":"2021-03-26T16:02:27","modified_gmt":"2021-03-26T15:02:27","slug":"antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/","title":{"rendered":"Antrenament creativ: exerci\u021bii cu propria greutate inspirate din dans"},"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\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/#Beneficiile_antrenamentelor_inspirate_din_dans\" title=\"Beneficiile antrenamentelor inspirate din dans\">Beneficiile antrenamentelor inspirate din dans<\/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\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/#Antrenamente_fitness_inspirate_din_dans\" title=\"Antrenamente fitness inspirate din dans\">Antrenamente fitness inspirate din dans<\/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\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/#Zumba\" title=\"Zumba\">Zumba<\/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\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/#Pole_Dance\" title=\"Pole Dance\">Pole Dance<\/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\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/#Hip-Hop_Tabata\" title=\"Hip-Hop Tabata\">Hip-Hop Tabata<\/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\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/#Masala_Bhangra\" title=\"Masala Bhangra\">Masala Bhangra<\/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\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/#Belly_dance\" title=\"Belly dance\">Belly dance<\/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\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/#Jazzercise_dans_cardio\" title=\"Jazzercise (dans cardio)\">Jazzercise (dans cardio)<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nu trebuie s\u0103 ridica\u021bi greut\u0103\u021bi sau s\u0103 petrece\u021bi ore \u00eentregi pe banda de alergare pentru a ob\u021bine un corp bine lucrat. Antrenamentul vostru <strong>nu trebuie s\u0103 fie compus doar din exerci\u021bii monotone <\/strong>\u0219i pute\u021bi s\u0103 \u00eel reinventa\u021bi \u0219i sp v\u0103<strong>&nbsp;distra\u021bi \u0219i cu alte tipuri de mi\u0219c\u0103ri<\/strong>. Pur \u0219i simplu porni\u021bi muzica \u0219i<strong> l\u0103sa\u021bi-v\u0103 purta\u021bi de ritm<\/strong>. Dansul este unul dintre<strong>&nbsp;antrenamente care lucreaz\u0103 \u00eentregul corp<\/strong>. Este un antrenament extrem de intens, care combin\u0103<strong> antrenamentul cardio cu cel de for\u021b\u0103<\/strong>&nbsp;\u0219i include toate tipurile de dans. Nu trebuie s\u0103 v\u0103 face\u021bi griji dac\u0103 nu \u0219ti\u021bi s\u0103 dansa\u021bi. Cu ajutorul tutorialelor video ve\u021bi descoperi faptul c\u0103 <strong>toat\u0103 lumea poate s\u0103 danseze.<\/strong><strong>&nbsp;<\/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<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\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1124x749.jpg\" alt=\"Antrenament creativ: exerci\u021bii cu propria greutate inspirate din dans\" class=\"wp-image-222343\" width=\"843\" height=\"562\" title=\"Antrenament creativ: exerci\u021bii cu propria greutate inspirate din dans\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_.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=\"Beneficiile_antrenamentelor_inspirate_din_dans\"><\/span>Beneficiile antrenamentelor inspirate din dans<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentele intense inspirate din diferite stiluri de dans ofer\u0103 multe&nbsp;<strong>beneficii s\u0103n\u0103t\u0103\u021bii<\/strong>. Pe l\u00e2ng\u0103 tonifierea<strong>&nbsp;masei musculare<\/strong>, dansul&nbsp;<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\n<ul class=\"wp-block-list\"><li><strong>\u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea cardiovascular\u0103<\/strong>&nbsp;&#8211; dac\u0103 include\u021bi \u00een planul vostru de antrenament exerci\u021bii cardio intense, pute\u021bi sus\u021bine \u00eembun\u0103t\u0103\u021birea fluxului sanguin \u0219i astfel, sus\u021bine\u021bi \u0219i s\u0103n\u0103tatea inimii voastre.<\/li><li><strong>ajut\u0103 la pierderea \u00een greutate<\/strong>&nbsp;&#8211; antrenamentele \u00een pa\u0219i de dans dureaz\u0103 mai mult \u0219i sunt intense, astfel num\u0103rul caloriilor arse este mai mare. De aceea, dansul este ideal pentru a sc\u0103pa de kilogramele \u00een plus.<\/li><li><strong>reduce stresul<\/strong> &#8211; \u00een timpul antrenamentelor corpul nostru secret\u0103 hormonul fericirii &#8211; endorfin\u0103. Dac\u0103 ad\u0103uga\u021bi \u0219i muzic\u0103 \u00een timpul antrenamentului, corpul elimin\u0103 stresul mai rapid \u0219i mai u\u0219or. \u00cen plus, s-a dovedit c\u0103 dansul este asociat cu reducerea riscului de demen\u021b\u0103 la b\u0103tr\u00e2ne\u021be, pe l\u00e2ng\u0103 faptul c\u0103 ameliorareaz\u0103 stresul.<\/li><li><strong>nu suprasolicit\u0103 corpul<\/strong>&nbsp;&#8211; aproape toate formele de exerci\u021biu \u00eemping corpul s\u0103 ias\u0103 din zona sa de confort, \u00eens\u0103 dansul \u00eei ofer\u0103 libertate. Prin urmare, dac\u0103 sim\u021bi\u021bi c\u0103 \u00een timpul dansului corpul vostru nu mai poate sau este obosit, tot ce trebuie s\u0103 face\u021bi este s\u0103 schimba\u021bi direc\u021bia mi\u0219c\u0103rii \u0219i s\u0103 continua\u021bi.<\/li><li><strong>efectua\u021bi exerci\u021bii cu propria greutate<\/strong> &#8211; singurul lucru pe care trebuie s\u0103 v\u0103 concentra\u021bi \u00een dans sunt hainele \u0219i pantofii, care trebuie s\u0103 fie rezisten\u021bi. Haienel trebuie s\u0103 fie confortabile \u0219i nu ar trebui s\u0103 v\u0103 restric\u021bioneze mi\u0219c\u0103rile.<\/li><li><strong>\u00eembun\u0103t\u0103\u021be\u0219te coordonarea<\/strong> &#8211; mai multe cercet\u0103ri arat\u0103 c\u0103 dansul ajut\u0103 la \u00eembun\u0103t\u0103\u021birea coordon\u0103rii corpului, iar \u00een cazul unei accident\u0103ri, corpul este mai capabil s\u0103-\u0219i men\u021bin\u0103 echilibrul \u0219i s\u0103 diminueze impactul.<\/li><li><strong>ofer\u0103 bucurie<\/strong> &#8211; dansul are o varietate de mi\u0219c\u0103ri. Muzica v\u0103 \u00eenso\u021be\u0219te \u00een timpul antrenamentului, ave\u021bi libertate de mi\u0219care \u0219i nu v\u0103 ve\u021bi plictisi niciodat\u0103 \u00een timpul antrenamentelor.<\/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\/82454468_2645980228857007_6936145773838991360_o-min__-1124x749.jpg\" alt=\"Antrenamente fitness inspirate din dans\" class=\"wp-image-222357\" width=\"843\" height=\"562\" title=\"Antrenamente fitness inspirate din dans\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_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=\"Antrenamente_fitness_inspirate_din_dans\"><\/span>Antrenamente fitness inspirate din dans<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen lume exist\u0103 <strong>nenum\u0103rate stiluri de dans<\/strong>, care ulterior au devenit <strong>planuri de antrenament eficiente<\/strong>. Combina\u021bia dintre muzic\u0103 \u0219i sport a devenit popular\u0103 cu mult timp \u00een urm\u0103, iar noi v\u0103 oferim o list\u0103 cu <strong>cele mai populare exerci\u021bii inspirate din dans,&nbsp;<\/strong>pe care le pute\u021bi \u00eencerca \u0219i acas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Zumba\"><\/span>Zumba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd auzi\u021bi ritmurile latinp de salsa \u0219i samba \u00eencepe\u021bi imediat s\u0103 v\u0103 <strong>mi\u0219ca\u021bi \u0219oldurile?<\/strong>&nbsp;Atunci zumba este perfect\u0103 pentru voi. A devenit&nbsp;<strong>cel mai popular antrenament \u00een pa\u0219i de dans din lume<\/strong>. Zumba este o combina\u021bie dintre dou\u0103 stiluri de dans &#8211; latino \u0219i african. Cel mai frecvent zumba se practic\u0103 pe <strong>ritmurile muzicii latino \u0219i ale muzicii moderne.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Avantajul pe care \u00eel ofer\u0103 zumbei este c\u0103 poate fi practicat at\u00e2t de femei, c\u00e2t \u0219i de b\u0103rba\u021bi, indiferent de<strong> v\u00e2rst\u0103 sau de abilit\u0103\u021bile fizice<\/strong>. Dac\u0103 ave\u021bi impresia c\u0103 trebuie s\u0103 \u0219ti\u021bi s\u0103 dansa\u021bi pentru a practica acest tip de antrenament, zumba o s\u0103 v\u0103 demonstreze contrariul. Nu este un antrenament&nbsp;<strong>dificil<\/strong>, dimpotriv\u0103, este un<strong> antrenament&nbsp;clasic, cu exerci\u021bii cu greutate proprie<\/strong>, pe care le realiza\u021bi \u00een ritmul muzicii. Exist\u0103 mai multe tipuri de zumba, de la aqua zumba \u00een ap\u0103 sau zumba toning, care includ greut\u0103\u021bi pentru <strong>arderea mai multor calorii \u0219i tonifiere muscular\u0103<\/strong>. Exist\u0103 chiar \u0219i cursuri de zumba pentru copii. <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<h3 class=\"is-style-default wp-block-heading\">Beneficiile antrenamentelor zumba:<\/h3>\n\n\n\n<p>Un antrenament de 60 de minute de zumba o s\u0103 v\u0103 ajute s\u0103 arde\u021bi aproxmimativ<strong>&nbsp;360 de calorii<\/strong>, ceea ce este echivalentul a 60 de minute de alergare moderat\u0103 pe band\u0103. Participan\u021bii la un studiu au ars <strong>aproximativ 369 de calorii<\/strong> \u00een timpul unui antrenament de zumba cu o durat\u0103 de 39 de minute. \u00cen plus, un alt studiu a relatat faptul c\u0103, \u00een timpul unui&nbsp;<strong>program de 12 s\u0103pt\u0103m\u00e2ni de zumba<\/strong>, participan\u021bii \u0219i-au \u00eembun\u0103t\u0103\u021bit \u00een mod semnificativ condi\u021bia aerob\u0103. Zumba este antrenamentul ideal pentru <strong>arderea gr\u0103similor, \u00eent\u0103rirea musculaturii<\/strong> <strong>\u0219i pentru \u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii.<\/strong> Un alt beneficiu oferit de antrenamentele zumba este c\u0103 \u00een timpul se alterneaz\u0103&nbsp;<strong>exerci\u021biile cu intensitate ridicat\u0103 \u0219i joas\u0103<\/strong>, ceea ce ajut\u0103 la <strong>cre\u0219terea ritmului cardiac<\/strong> <strong>\u0219i a rezisten\u021bei.<\/strong> Acest lucru este demonstrat de o cercetare, \u00een cadrul c\u0103reia participan\u021bii au fost la un curs de zumba timp de 12 s\u0103pt\u0103m\u00e2ni \u0219i s-a constatat c\u0103 \u0219i-au \u00eembun\u0103t\u0103\u021bit semnificativ ritmul cardiac \u0219i tensiunea arterial\u0103 sistolic\u0103. O alt\u0103 cercetare a descoperit c\u0103 antrenamentele de<strong>&nbsp;zumba<\/strong>&nbsp;au fost benefice pentru<strong>&nbsp;femeile supraponderale, <\/strong>deoarece au ajutat la sc\u0103derea tensiunii arteriale \u0219i a greut\u0103\u021bii. <span style=\"color: #ff6600;\">[3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Zonele pe care se concentreaz\u0103:<\/h3>\n\n\n\n<p>Zumba, ca majoritatea exerci\u021biilor de dans, antreneaz\u0103&nbsp;<strong>\u00eentregul corp<\/strong>. Mi\u0219c\u0103rile individuale antreneaz\u0103 centrul corpului, iar picioarele pot fi antrena cu ajutorul genuflexiunilor, salturilor \u0219i fand\u0103rilor.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Cardio Latin Dance Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8DZktowZo_k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Pole_Dance\"><\/span>Pole Dance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pole dance este un<strong> fenomen \u00een r\u00e2ndul femeilor&nbsp;<\/strong>care doresc s\u0103-\u0219i tonifieze corpul \u0219i s\u0103 aib\u0103 parte de un antrenament diferit. Este un <strong>antrenament pentru tot corpul,<\/strong> care necesit\u0103 rezisten\u021b\u0103, flexibilitate, for\u021b\u0103 \u0219i condi\u021bie fizic\u0103. De\u0219i este un <strong>antrenament cu propria greutate<\/strong>, ave\u021bi totu\u0219i nevoie de un instrument &#8211; <strong>bar\u0103<\/strong>. \u00cen compara\u021bie cu alte antrenamente, pole dance necesit\u0103 abilit\u0103\u021bi care pot fi comparate cu ridicarea halterelor. Pentru a fi bune dansatoare de pole dance, trebuie s\u0103 ave\u021bi<strong>&nbsp;bra\u021be \u0219i picioare puternice<\/strong>. Prin urmare, \u00eentregul t\u0103u corp trebuie s\u0103 fie preg\u0103tit pentru <strong>exerci\u021biile<\/strong>&nbsp;<strong>solicitante de la bar\u0103.<\/strong> A\u0219adar, \u00eenainte de a \u00eencepe, trebuie s\u0103 face\u021bi c\u00e2teva \u0219edin\u021be de antrenament \u201ela liber\u201d pentru a v\u0103 \u00eent\u0103ri musculatura. Majoritatea oamenilor, asociaz\u0103 pole dance-ul cu un club de striptease. \u00cens\u0103 nu este un dans vulgar, dimpotriv\u0103, dansul la bar\u0103 este un <strong>mix unic de gimnastic\u0103, acroba\u021bie \u0219i dans<\/strong><strong>.<\/strong><span style=\"color: #ff6600;\"> [6] [7]<\/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\">Beneficiile antrenamentelor de pole dance:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>ard eficient caloriile<\/strong> &#8211; pole dans implica to\u021bi mu\u0219chii corpului, care sunt \u00een mod constant \u00eencorda\u021bi. Prin urmare, este un antrenament izometric ideal. \u00cen decurs de 30 de minute de exerci\u021bii intense, pute\u021bi arde at\u00e2tea calorii ca atunci c\u00e2nd face\u021bi aerobic sau exerci\u021bii calistenice, ceea ce duce, evident, la pierderea \u00een greutate.<\/li><li><strong>cresc \u00eencrederea \u00een sine<\/strong>&nbsp;&#8211; este de la sine \u00een\u021beles c\u0103 dac\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u0219i vede\u021bi rezultatele muncii, \u00eencrederea \u00een sine va cre\u0219te imediat. Datorit\u0103 pole dance-ului pute\u021bi avea \u0219i mai mult\u0103 \u00eencredere. Postura se va \u00eembun\u0103t\u0103\u021bi, iar mi\u0219c\u0103rile gra\u021bioase din timpul antrenamentele vor fi transferate \u0219i \u00een via\u021ba de zi cu zi.<\/li><li><strong>flexibilitate<\/strong> &#8211; antrenamentele de pole dance vor cre\u0219te flexibilitatea, \u0219i astfel pot fi eficiente \u00een reducerea problemelor precum, durerile de spate, g\u00e2t rigid sau durerile musculare. Acestea minimizeaz\u0103 riscul de rigiditate muscular\u0103 \u0219i v\u0103 permit s\u0103 v\u0103 mi\u0219ca\u021bi mult mai liber. Mai mult, flexibilitatea ajut\u0103 \u00een preg\u0103tirea femeilor pentru sarcin\u0103 \u0219i na\u0219tere.<\/li><li><strong>reduc durerile articulare<\/strong>&nbsp;&#8211; durerea articular\u0103 este o problem\u0103 serioas\u0103 pentru multe persoane, iar femeile prezint\u0103 un risc mai mare de a dezvolta osteoporoz\u0103. Dezvoltarea oaselor puternice \u0219i a \u021besutului conjunctiv, \u00eempreun\u0103 cu cre\u0219terea mobilit\u0103\u021bii articulare \u00een timpul pole dance-ului ajut\u0103 la reducerea riscului de osteoporoz\u0103 la femei. Pe m\u0103sur\u0103 ce v\u0103 \u00eent\u0103ri\u021bi constant mu\u0219chii bra\u021belor prin prinderea barei, se pot evita, de asemenea, problemele precum sindromul de tunel carpian.<\/li><li><strong>amelioreaz\u0103 problemele cardiovasculare<\/strong> &#8211; pole dance este la fel de bun pentru inim\u0103 ca orice form\u0103 de antrenament aerobic intens, datorit\u0103 faptului s\u0103 stimuleaz\u0103 fluxul sanguin. <span style=\"color: #ff6600;\">[6] [7]<\/span><\/li><\/ul>\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\">Zonele pe care se concentreaz\u0103:<\/h3>\n\n\n\n<p>Pole dance se concentreaz\u0103 pe <strong>antrenarea \u00eentregului corp<\/strong>, deoarece pentru o execu\u021bie corect\u0103 trebuie s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eencordat. Ajut\u0103 s\u0103 v\u0103 \u00eent\u0103ri\u021bi mu\u0219chii bra\u021belor, picioarele \u0219i spatelui.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Karo Swen - Pole Dance - ARTWORK 1 Tha Trickaz\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/rCRP-5om_3Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Hip-Hop_Tabata\"><\/span>Hip-Hop Tabata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i dansul hip-hop poate p\u0103rea pu\u021bin dificil la prima vedere, deoarece nu toat\u0103 lumea este un dansator \u00eenn\u0103scut, nu trebuie s\u0103 v\u0103 face\u021bi griji. Tabata hip-hop este <strong>\u00eemp\u0103r\u021bit \u00een mi\u0219c\u0103ri individuale<\/strong>, unde v\u0103 concentra\u021bi pe<strong> diferite grupe musculare<\/strong>. \u00cen timpul antrenamentului v\u0103 \u00eenso\u021be\u0219te muzica \u0219i imediat ve\u021bi st\u0103p\u00e2ni<strong>&nbsp;mi\u0219c\u0103rilie <\/strong>\u0219i apoi vi se va p\u0103rea c\u0103 este o<strong> coregrafie simpl\u0103<\/strong>. Tabata hip-hop este un <strong>antrenament intens<\/strong>, care \u00eent\u0103re\u0219te \u0219i tonific\u0103 corpul printr-o varietate de mi\u0219c\u0103ri coregrafice de dans. Acesta este un <strong>antrenament distractiv \u0219i totodat\u0103 dificil<\/strong>, care v\u0103 face s\u0103 transpira\u021bi bine \u00een timp ce dansa\u021bi ca o <strong>adev\u0103rat\u0103 legend\u0103<\/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<h3 class=\"is-style-default wp-block-heading\">Beneficiile antrenamentului hip-hop tabata:<\/h3>\n\n\n\n<p>Fiecare exerci\u021biu&nbsp;<strong>cre\u0219te ritmul cardiac \u0219i are beneficii aerobe.<\/strong> Tabata hip-hop este un antrenament de aerobic<strong>&nbsp;deosebit de intens<\/strong>, deoarece v\u0103 mi\u0219ca\u021bi constant. \u00cen tot acest timp, corpul prime\u0219te oxigen, \u00eel transport\u0103 \u00een mu\u0219chi \u0219i ajut\u0103 la <strong>arderea gr\u0103similor<\/strong>. Prin urmare, v\u0103 <strong>poate ajuta s\u0103 sl\u0103bi\u021bi<\/strong>, <strong>s\u0103 reduce\u021bi tensiunea arterial\u0103, stresul<\/strong> \u0219i, \u00een plus, o s\u0103 v\u0103 <strong>ofere o doz\u0103 bun\u0103 de energie.<\/strong> Dac\u0103 face\u021bi mi\u0219c\u0103ri corecte \u0219i precise v\u0103 ajut\u0103, de asemenea, s\u0103 v\u0103 <strong>tonifia\u021bi musculatura, s\u0103 construi\u021bi for\u021ba<\/strong> \u0219i s\u0103 v\u0103 cre\u0219te\u021bi flexibilitatea articula\u021biilor \u0219i oaselor.&nbsp;<span style=\"color: #ff6600;\">[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=\"is-style-default wp-block-heading\">Zonele pe care se concentreaz\u0103:<\/h3>\n\n\n\n<p>Deoarece tabata hip-hop este un antrenament intens, se concentreaz\u0103 de a asupra<strong>&nbsp;\u00eentregului corp<\/strong>. Pute\u021bi s\u0103 \u00eemp\u0103r\u021bi\u021bi antrenamentul \u00een func\u021bie de zonele pe care dori\u021bi s\u0103 le lucra\u021bi. V\u0103 pute\u021bi concentra\u021bi asupra abdomenului, posteriorului \u0219i picioarelor.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Hip-Hop Tabata to Torch Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/kwkXyHjgoDM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Masala_Bhangra\"><\/span>Masala Bhangra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masala Bhangra este o <strong>combina\u021bie de dans indian de tip Bollywood \u0219i exerci\u021bii aerobice, <\/strong>iar acest antrenament este conceput pentru persoanele de toate v\u00e2rstele c\u0103rora le place s\u0103 fie<strong>&nbsp;activi fizic.<\/strong> Mai exact, <strong>Bhangra este un dans extrem de energic,&nbsp;<\/strong>transformat \u00een antrenament fitness. Cu o coregrafie influen\u021bat\u0103 direct de muzica \u0219i dansul Bhangra de la Bollywood, Masala Bhangra este ca o<strong> adiere proasp\u0103t\u0103 \u00een lumea fitnessului \u0219i a dansului<\/strong>. Creatoarea sa este <strong>Sarina Jain<\/strong>, o persoan\u0103 care face parte din lumea fitnessului de mai bine 23 de ani. Dac\u0103 <strong>v\u0103 place cultura indian\u0103,<\/strong> Masala Bhangra este antrenamentul perfect pentru voi. <span style=\"color: #ff6600;\">[10]<\/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\">Beneficiile antrenamentului Masala Bhangra:<\/h3>\n\n\n\n<p>Beneficiile pe care le ofer\u0103 Masala Bhangra includ <strong>\u00eent\u0103rirea musculaturii,&nbsp; \u00eembun\u0103t\u0103\u021birea for\u021bei inimii \u0219i a frecven\u021bei<\/strong> \u0219i, de asemenea, ajut\u0103 la construirea rezisten\u021bei. Antrenamentele sunt sub forma unui <strong>antrenament cardio<\/strong>&nbsp;complet, \u00een timpul c\u0103ruia<strong>&nbsp;se tonifiaz\u0103 eficient musculatura \u0219i se dezvolt\u0103 flexibilitatea \u0219i echilibrul.<\/strong> \u00cen plus, ritmurile muzicii indiene v\u0103&nbsp;<strong>motiveaz\u0103 s\u0103 ave\u021bi o performan\u021b\u0103 mai bun\u0103 <\/strong>\u0219i astfel v\u0103 atinge\u021bi obictivele fitness mai u\u0219or. <span style=\"color: #ff6600;\">[10]<\/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\">Zonele pe care se concentreaz\u0103:<\/h3>\n\n\n\n<p>Masala Bhangra asigur\u0103 <strong>tonifierea general\u0103 a corpului<\/strong>, dar se concentreaz\u0103 \u00een principal pe zone precum,&nbsp;<strong>umeri, spate, abdomen \u0219i picioare<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bollywood Dance Workout to Have a Blast While Burning Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/KUmKKPcf71Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Belly_dance\"><\/span>Belly dance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Belly dance provine din <strong>\u021b\u0103rile Orientului Apropiat<\/strong> \u0219i are o istorie lung\u0103. \u00cen trecut acest dans \u00eenveselea \u00eemp\u0103r\u021bii, iar femeile care \u00eel realizau erau considerate extrem de atractive. Acest dans nu se rezum\u0103 doar la <strong>mi\u0219c\u0103rile de \u0219olduri<\/strong>. Tehnica mi\u0219c\u0103rilor individuale este o provocare \u0219i datorit\u0103 lor dansatoarele au<strong>&nbsp;mu\u0219chi puternici<\/strong>. Acesta este motivul pentru care tehnica din belly dance este folosit\u0103 \u0219i \u00een prezent ca <strong>parte a antrenamentelor fitness<\/strong>. Belly dance este un exerci\u021biu cu <strong>risc sc\u0103zut de accidentaree<\/strong> \u0219i, prin urmare, este potrivit pentru femeile de toate v\u00e2rstele.<span style=\"color: #ff6600;\"> [11] [12]<\/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\">Beneficiile antrenamentului belly dance:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00eembun\u0103t\u0103\u021be\u0219te postura corpului<\/strong>&nbsp;&#8211; ca urmare a mi\u0219c\u0103rii \u0219oldurilor, pelvisului \u0219i spatelui elibereaz\u0103 lichid sinovial \u00eentre vertebre, care este de fapt un lubrifiant natural al corpului. Datorit\u0103 acestui fapt, nu se uzeaz\u0103 oasele \u0219i mu\u0219chii. Pentru c\u0103 v\u0103 folosi\u021bi mu\u0219chii constant v\u0103 \u00eent\u0103ri\u021bi mu\u0219chii spatelui \u0219i v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi postura corpului.<\/li><li><strong>cardio excelent<\/strong> &#8211; belly dance este, de asemenea, un antrenament cardio excelent, care poate arde p\u00e2n\u0103 la 350 de calorii pe or\u0103, \u00een func\u021bie de intensitatea \u0219i greutatea persoanei. Datorit\u0103 fluxului sanguin regulat, ajut\u0103 la reducerea problemelor cardiovasculare, iar \u00een combina\u021bie cu o diet\u0103 s\u0103n\u0103toas\u0103, v\u0103 poate ajuta s\u0103 pierde\u021bi \u00een greutate<\/li><li><strong>ajut\u0103 la relaxare&nbsp;<\/strong>&#8211; belly dance poate avea efecte meditative, mai ales dac\u0103 \u00eel combina\u021bi cu o muzic\u0103 captivant\u0103. Este un antrenament feminin, care ofer\u0103 cea mai profund\u0103 form\u0103 de exprimare. Mintea se relaxeaz\u0103 \u00een timpul exerci\u021biilor fizice, iar antrenamentele se desf\u0103\u0219oar\u0103 \u00eentr-o atmosfer\u0103 destins\u0103. <span style=\"color: #ff6600;\">[12]<\/span><\/li><\/ul>\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\">Zonele pe care se concentreaz\u0103:<\/h3>\n\n\n\n<p>\u00cen ciuda numelui s\u0103u, dansul se concentreaz\u0103 asupra mai multor zone nu doar pe abdomen. Principalele mi\u0219c\u0103ri de belly dance implic\u0103<strong> mu\u0219chii spatelui, pelvisului, abdomenului, g\u00e2tului, picioarelor, m\u00e2inilor \u0219i bra\u021belor.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Belly Dance Cardio Workout for Weight Loss: Leilah Isaac\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/-34ZqBT55q0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Jazzercise_dans_cardio\"><\/span>Jazzercise (dans cardio)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 nu v\u0103 place muzica latino, dar v\u0103 place s\u0103 v\u0103 mi\u0219ca\u021bi pe ritmul muzicii, <strong>\u00eencerca\u021bi jazzercise<\/strong>. Este un program fitness, care <strong>combin\u0103 exerci\u021bii de pilates, yoga, kickboxing \u0219i exerci\u021bii de rezisten\u021b\u0103<\/strong> \u00eentr-un singur <strong>antrenament complex , realizat \u00een pa\u0219i de dans<\/strong>. La \u00eenceput pentru antrenamentele jazzercise se folosit ca muzic\u0103 de fundal jazz-ul \u0219i principalele exerci\u021bii se bazau pe&nbsp;<strong>pa\u0219ii din dansul jazz<\/strong>. Cu timpul, aceast\u0103 tehnic\u0103 a readadaptat perioada anilor 80 \u0219i 90&nbsp; \u0219i \u0219i-a g\u0103sit un loc \u00een prezent. Dac\u0103 merge\u021bi la ore de jazzercise, coregrafia va fi <strong>adaptat\u0103 muzicii actuale.<\/strong> Este un<strong> antrenament cardio cu propria greutate, de intensitate mare,<\/strong> care v\u0103 permite s\u0103 arde\u021bi o multe&nbsp;<strong>calorii&nbsp;<\/strong>\u0219i este un antrenament pe care \u00eel prefer\u0103 actri\u021ba Gwyneth Paltrow. <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=\"is-style-default wp-block-heading\">Beneficiile antrenamentului jazzercise:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>ajut\u0103 la ameliorarea problemelor cardiovasculare<\/strong> &#8211; ca toate exerci\u021biile intense, jazzercise ajut\u0103 la \u00eembun\u0103t\u0103\u021birea fluxului de s\u00e2nge \u00een organism \u0219i, astfel, ajut\u0103 la \u00eembun\u0103t\u0103\u021birea tensiunii arteriale. \u00cen esen\u021b\u0103, inima devine mai puternic\u0103 \u0219i poate pompa mai mult s\u00e2nge cu mai pu\u021bin efort.<\/li><li><strong>\u00eent\u0103re\u0219te oasele<\/strong> &#8211; persoanele care nu fac mi\u0219care sau exerci\u021bii fizice sunt mai susceptibile s\u0103 dezvolte osteoporoz\u0103 mai t\u00e2rziu la b\u0103tr\u00e2ne\u021be. Cercet\u0103rile arat\u0103 c\u0103 exerci\u021biile fizice regulate reduc riscul de a dezvolta aceast\u0103 problem\u0103. Efectuarea constant\u0103 a exerci\u021biilor fizice de-a lungul vie\u021bii reduce serios riscul de fracturi.<\/li><li><strong>\u00eent\u0103re\u0219te musculatura<\/strong> &#8211; ca orice exerci\u021biu, \u0219i jazzercise-ul \u00eent\u0103re\u0219te musculatura. Cu c\u00e2t antrenamentul este mai intens, cu at\u00e2t angaja\u021bi mai mult mu\u0219chii \u00een mi\u0219care \u0219i \u00eei ajusta\u021bii treptat la perfec\u021biune.<\/li><li><strong>favorizeaz\u0103 pierderea \u00een greutate<\/strong> &#8211; exers\u00e2nd periodic jazzercise la intensitate ridicat\u0103 pute\u021bi arde p\u00e2n\u0103 la 600 de calorii pe or\u0103, \u0219i ve\u021bi elimina mai u\u0219or pernu\u021bele de gr\u0103sime. Combinat cu o diet\u0103 s\u0103n\u0103toas\u0103, acest exerci\u021biu este ideal pentru sus\u021binerea pierderii \u00een greutate \u0219i \u00eembun\u0103t\u0103\u021birea condi\u021biei fizice. <span style=\"color: #ff6600;\">[14]<\/span><\/li><\/ul>\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\">Zonele pe care se concentreaz\u0103:<\/h3>\n\n\n\n<p>Fiind o<strong> combina\u021bie de exerci\u021bii aerobice \u0219i de for\u021b\u0103<\/strong>, vizeaz\u0103 \u00een principal <strong>musculatura \u00eentregului corp<\/strong>. Fiecare antrenament jazzercise este specific \u0219i, prin urmare, poate fi concentrat individual pe <strong>mu\u0219chii abdomenului, posteriorului, picioarelor sau m\u00e2inilor<\/strong>. \u00cen general, \u00eens\u0103, fiecare <strong>antrenament de dans este un antrenament cardio<\/strong> \u0219i, prin urmare, <strong>sus\u021bine arderea gr\u0103similor \u0219i \u00eent\u0103rirea mu\u0219chilor \u00eentregului corp<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Feel Good Dance Cardio Workout To Burn Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8TOIWNAVADw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 ne uit\u0103m \u00eempreun\u0103 la tabelul de mai jos pentru a vedea <strong>c\u00e2t de multe calorii pute\u021bi arde cu un antrenament inspirat din dans,<\/strong> \u00een compara\u021bie cu antrenamentele conven\u021bionale, cum ar fi alergarea sau mersul pe biciclet\u0103. \u00cens\u0103 nu uita\u021bi c\u0103 totul depinde de <strong>intensitatea exerci\u021biilor, de greutatea corporal\u0103 a persoanei<\/strong> \u0219i de <strong>condi\u021bia fizic\u0103 a acesteia<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[4] [6] [8] [10] [11] [13] [15]<\/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>Activitatea fizic\u0103<\/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\">400 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\">420 kcal <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridicare greut\u0103\u021bi la sal\u0103 &#8211; 70 kg persoan\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">230 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zumba<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 \u2013 650 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pole Dance<\/td><td class=\"has-text-align-center\" data-align=\"center\">250 <strong>\u2013<\/strong> 350 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hip-Hop Tabata<\/td><td class=\"has-text-align-center\" data-align=\"center\">388 <strong>\u2013 465 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masala Bhangra<\/td><td class=\"has-text-align-center\" data-align=\"center\">300 <strong>\u2013<\/strong> 700 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Belly dance<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 <strong>\u2013<\/strong> 320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jazzercise<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 <strong>\u2013<\/strong> 600 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ei bine, v-au inspirat sfaturile noastre \u0219i ve\u021bi \u00eencerca v\u0219i voi&nbsp;<strong>exerci\u021biile inspirate din dans<\/strong>? Nu uita\u021bi c\u0103 mi\u0219carea, indiferent sub ce form\u0103, este \u00eentotdeauna o alegere excelent\u0103. Pe l\u00e2ng\u0103 <strong>arderea caloriilor \u0219i \u00eent\u0103rirea musculaturii<\/strong>, <strong>antrenamentele \u00een pa\u0219i de dans<\/strong> sunt distractive. Dac\u0103 v-a pl\u0103cut articolul nostru, nu ezita\u021bi s\u0103-l <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\/womens-clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWomen&#039;s Clothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Exerci\u021biile cu propria greutate sunt o modalitate excelent\u0103 de a v\u0103 reinventa antrenamentele. Afla\u021bi care sunt beneficiile exerci\u021biilor inspirate din dans.<\/p>\n","protected":false},"author":22,"featured_media":158434,"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":[80],"tags":[7484,6494,6698,6458],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-235328","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-acasa","10":"tag-cardio-ro","11":"tag-exercitii-ro","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>Antrenament creativ: exerci\u021bii cu propria greutate inspirate din dans - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Exerci\u021biile cu propria greutate sunt o modalitate excelent\u0103 de a v\u0103 reinventa antrenamentele. 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