{"id":239065,"date":"2020-03-24T08:30:00","date_gmt":"2020-03-24T07:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239065"},"modified":"2024-05-28T07:50:08","modified_gmt":"2024-05-28T05:50:08","slug":"antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/","title":{"rendered":"Antrena\u021bi-v\u0103 \u00een confortul casei voastre &#8211; exerci\u021bii cu propria greutate \u0219i accesorii fitness"},"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\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/#Ce_accesorii_va_pot_facilita_antrenamentul_de_acasa\" title=\"Ce accesorii v\u0103 pot facilita antrenamentul de acas\u0103\">Ce accesorii v\u0103 pot facilita antrenamentul de acas\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/#Exercitii_pentru_abdomen\" title=\"Exerci\u021bii pentru abdomen\">Exerci\u021bii pentru abdomen<\/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\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/#Exercitii_pentru_fese_si_coapse\" title=\"Exerci\u021bii pentru fese \u0219i coapse\">Exerci\u021bii pentru fese \u0219i coapse<\/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\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/#Exercitii_pentru_spate\" title=\"Exerci\u021bii pentru spate\">Exerci\u021bii pentru spate<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nu pute\u021bi \u00eentotdeauna s\u0103<strong>&nbsp;ajunge\u021bi la sal\u0103<\/strong>&nbsp;\u0219i s\u0103 face\u021bi un antrenament de calitate. Poate sunte\u021bi prea ocupat la locul de munc\u0103, nu g\u0103si\u021bi<strong>&nbsp;sala fitness potrivit\u0103<\/strong>&nbsp;sau pur \u0219i simplu nu v\u0103 place&nbsp;<strong>s\u0103 v\u0103 antrena\u021bi \u00een prezen\u021ba altor persoane<\/strong>. Acest lucru nu trebuie s\u0103 v\u0103 \u00eempiedice s\u0103 ob\u021bine\u021bi&nbsp;<strong>forma fizic\u0103 mult visat\u0103<\/strong>. Haide\u021bi s\u0103 ne uit\u0103m \u00eempreun\u0103 la&nbsp;<strong>cele mai bune exerci\u021bii cu propria greutate,<\/strong>&nbsp;pe care le pute\u021bi realiza din confortul casei voastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_accesorii_va_pot_facilita_antrenamentul_de_acasa\"><\/span>Ce accesorii v\u0103 pot facilita antrenamentul de acas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a \u00eencepe s\u0103 v\u0103&nbsp;<strong>planifica\u021bi antrenamentele<\/strong>, nu trebuie s\u0103 uita\u021bi de <strong>accesoriile potrivite<\/strong>. Pentru dezvoltarea musculaturii sau pentru arderea gr\u0103similor v\u0103 vin \u00een ajutor<strong>&nbsp;<a title=\"Antrenament acas\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/antrenament-acasa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">accesoriile fitness<\/a><\/strong>&nbsp;<strong>eficiente<\/strong>, potrivite pentru efectuarea antrenamentelor acas\u0103. Acestea v\u0103 garanteaz\u0103 confortul de care ave\u021bi nevoie \u0219i v\u0103 duc antrenamentul la un <strong>nou<\/strong>&nbsp;<strong>nivel<\/strong>. Care sunt aceste accesorii?&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<h3 class=\"wp-block-heading is-style-default\">Saltea fitness<\/h3>\n\n\n\n<p>Ajutorul de baz\u0103 pentru fiecare exerci\u021biu este<strong>&nbsp;<a title=\"Saltea fitness GymBeam\" href=\"https:\/\/gymbeam.ro\/antrenament-acasa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">salteaua fitness<\/a>.<\/strong> Nu numai c\u0103&nbsp;<strong>exerci\u021biile fizice vor fi mult mai confortabile<\/strong>, dar v\u0103 poate ajuta s\u0103 preveni\u021bi leziunile \u0219i v\u00e2n\u0103t\u0103ile nepl\u0103cute. Este echipat\u0103 cu o <strong>suprafa\u021b\u0103 anti-alunecare <\/strong>\u0219i este ideal\u0103 pentru yoga, stretching sau pentru exerci\u021biile dinamice cu s\u0103rituri. Cu ajutorul saltelei v\u0103 pute\u021bi&nbsp;<strong>\u00eembun\u0103t\u0103\u021bi stabilitatea<\/strong>&nbsp;\u00een timpul antrenamentelor pentru modelarea corpului. Mai mult, dac\u0103 decide\u021bi s\u0103 include\u021bi \u00een antrenamentele voastre \u0219i exerci\u021biul plank, m\u00e2inile voastre se vor bucura de<strong>&nbsp;suprafa\u021ba moale a saltelei<\/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\">Rol\u0103 de exerci\u021bii<\/h3>\n\n\n\n<p>Exerci\u021biile cu&nbsp;<strong><a title=\"Rol\u0103 de exerci\u021bii GymBeam\" href=\"https:\/\/gymbeam.ro\/antrenament-acasa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">rola de spum\u0103<\/a> <\/strong>sau&nbsp;<strong>foam roller<\/strong>&nbsp;aduc multe beneficii corpului vostru. Pe l\u00e2ng\u0103 <strong>masajul mu\u0219chilor rigizi<\/strong>&nbsp;ajut\u0103 \u0219i la <strong>ameliorarea durerii<\/strong>. \u00cen plus, poate fi folosit\u0103 pentru a dezvolta&nbsp;<strong>musculatura fesierilor, a spatelui sau pentru a realiza exerci\u021bii precum plank sau genuflexiuni<\/strong>. Imagina\u021bia nu are limite \u0219i ve\u021bi utilitatea multipl\u0103 a rolelor de exerci\u021bii. Ce alte exerci\u021bii pute\u021bi face cu rola? Citi\u021bi \u00een articolul nostru&nbsp;<a title=\"https:\/\/gymbeam.ro\/blog\/top-15-cele-mai-bune-exercitii-cu-rola-de-spuma\" href=\"https:\/\/gymbeam.ro\/blog\/top-15-cele-mai-bune-exercitii-cu-rola-de-spuma\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Top 15 cele mai bune exerci\u021bii cu rola de spum\u0103.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_image00002-min.jpeg\" alt=\"Rol\u0103 pentru exerci\u021bii care ajut\u0103 la relaxarea mu\u0219chilor\" style=\"width:843px;height:562px\" title=\"Rol\u0103 pentru exerci\u021bii care ajut\u0103 la relaxarea mu\u0219chilor\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Minge de fitness<\/h3>\n\n\n\n<p>Exerci\u021biile cu <a title=\"Minge de fitness - GymBeam\" href=\"https:\/\/gymbeam.ro\/antrenament-acasa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mingea de fitness<\/a> se asociaz\u0103, \u00een principal, cu antrenarea coloanei vertebrale sau cu exerci\u021biile yoga. Cu toate acestea, utilizarea sa este mult mai larg\u0103 \u0219i cu ajutorul ei v\u0103 pute\u021bi antrena \u00eentregul corp. Pute\u021bi realiza cu u\u0219urin\u021b\u0103 <strong>antrenamente de for\u021b\u0103 \u0219i cardio<\/strong>. O pute\u021bi utiliza, de asemenea, pentru exerci\u021bii precum plank, abdomene, flot\u0103ri sau chiar pentru antrenamentele HIIT. V\u0103 ajut\u0103, de asemenea, s\u0103 v\u0103 <strong>\u00eembun\u0103t\u0103\u021bi\u021bi stabilitatea, echilibrul \u0219i postura corpului.<\/strong> Dar cum s\u0103 alege\u021bi mingea de fitness potrivit\u0103? Pur \u0219i simplu v\u0103 a\u0219eza\u021bi pe ea \u0219i dac\u0103 picioarele voastre ating solul \u0219i sunt \u00eentr-un unghi drept, atunci <strong>mingea este potrivit\u0103.<\/strong> Pentru mai mult\u0103 inspira\u021bie \u00een utilizarea mingii de fitness la antrenamente, citi\u021bi articolele noastre <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-11-exercitii-pentru-tonifierea-abdomenului1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cele mai eficiente 11 exerci\u021bii pentru tonifierea abdomenului<\/a> sau <a title=\"Cele mai eficiente 13 exerci\u021bii cu mingea de fitness\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-13-exercitii-cu-mingea-de-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Cele mai eficiente 13 exerci\u021bii cu mingea de fitness<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IMG-20190829-WA0009-min.jpg\" alt=\"Mingea fitness \u00eembun\u0103t\u0103\u021be\u0219te stabilitatea \u0219i echilibrul corpului\" style=\"width:843px;height:562px\" title=\"Mingea fitness \u00eembun\u0103t\u0103\u021be\u0219te stabilitatea \u0219i echilibrul corpului\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Benzi elastice \u0219i extensoare<\/h3>\n\n\n\n<p><a title=\"Extensoare \u0219i benzi elastice\" href=\"https:\/\/gymbeam.ro\/elastice-pentru-fitness-si-extensoare\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Extensoarele \u0219i benzile elastice<\/a> sunt accesorii foarte populare \u0219i folosite la efectuarea multor exerci\u021bii. Datorit\u0103 lor fiecare exerci\u021biu poate avea un grad de dificultate mai mare \u0219i s\u0103 conduc\u0103 la <strong>rezultate mai bune<\/strong>. Func\u021bionalitatea lor este dat\u0103 de <strong>rezisten\u021ba materialului<\/strong>. Cu c\u00e2t rezisten\u021ba este mai puternic\u0103, cu at\u00e2t exerci\u021biul este mai solicitant. Benzile elastice cu rezisten\u021b\u0103 mai mare sunt utilizate pentru a consolida mu\u0219chii pectorali, fesieri, mu\u0219chii abdominali, precum \u0219i musculatura picioarelor \u0219i a spatelui. Pute\u021bi exersa cu u\u0219urin\u021b\u0103 cu ele \u0219i s\u0103 v\u0103&nbsp;<strong>consolida\u021bi mu\u0219chii \u00eentregului corp.<\/strong>&nbsp;Pentru inspira\u021bie, urm\u0103ti\u021bi c\u00e2teva exemple de exerci\u021bii realizate cu benzile elastice pe <a title=\"Home Workout Exerci\u021bii cu banda elastic\u0103 de fitness l GymBeam\" href=\"https:\/\/www.youtube.com\/watch?v=Uc_hbpplUdU&amp;t=0s\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">canalul nostru de YouTube<\/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\">Coard\u0103 de s\u0103rit<\/h3>\n\n\n\n<p>V\u0103 plac exerci\u021biile cardio, dar nu pute\u021bi s\u0103 merge\u021bi s\u0103 alerga\u021bi sau s\u0103 folosi\u021bi aparatele cardio de la sal\u0103? <strong>Pute\u021bi transpira bine \u0219i \u00een confortul casei voastre<\/strong>. Un accesoriu eficient este<strong>&nbsp;<\/strong><a title=\"Coard\u0103 de s\u0103rit GymBeam\" href=\"https:\/\/gymbeam.ro\/antrenament-acasa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">coarda de s\u0103rit<\/a><strong>&nbsp;obi\u0219nuit\u0103.<\/strong> Exerci\u021biile realizate cu ajutorul corzii de s\u0103rit au un efect pozitiv asupra sistemului cardiovascular, <strong>\u00eembun\u0103t\u0103\u021besc condi\u021bia fizic\u0103 \u0219i \u00eent\u0103resc sistemul muscular<\/strong>. \u00cen plus pute\u021bi alege o coard\u0103 digital\u0103 care&nbsp;<strong>num\u0103ra s\u0103riturile<\/strong> <strong>\u0219i chiar ritmul cardiac<\/strong>. Cu o coard\u0103 de s\u0103rit v\u0103 pute\u021bi bucura de o forma\u0103 juc\u0103u\u0219\u0103 a antrenamentelor cardio chiar \u0219i \u00een fa\u021ba televizorului.<\/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\">Roat\u0103 pentru fitness<\/h3>\n\n\n\n<p>Pentru definirea corpului, \u00eent\u0103rirea musculaturii \u0219i dezvoltarea condi\u021biei fizice, v\u0103 poate ajuta \u00een mod eficient \u0219i&nbsp;<a title=\"Roata pentru fitness - GymBeam\" href=\"https:\/\/gymbeam.ro\/antrenament-acasa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">roata pentru fitness<\/a>.&nbsp;Roata reu\u0219e\u0219te s\u0103 implice&nbsp;<strong>toate p\u0103r\u021bile musculare, de la spate p\u00e2n\u0103 la picioare<\/strong>. Se utilizeaz\u0103 mai ales pentru <strong>mu\u0219chii abdominali<\/strong>. \u00cencerca\u021bi s\u0103 v\u0103 pune\u021bi \u00een genunchi, s\u0103 apuca\u021bi ferm roata, s\u0103 v\u0103 \u00eentinde\u021bi corpul \u0219i s\u0103 \u00eencepe\u021bi \u00eencet s\u0103 avansa\u021bi pentru a ajunge c\u00e2t <strong>mai aproape de sol<\/strong>. Este important s\u0103 men\u021bine\u021bi <strong>corpul \u00eencordat<\/strong>. Dac\u0103 a\u021bi reu\u0219it s\u0103 v\u0103 \u00eentinde\u021bi cu roata, rolul vostru este s\u0103 v\u0103 trage\u021bi \u00eenapoi cu pieptul \u00eenspre picioare. Ca \u0219i \u00een cazul multor alte exerci\u021bii, \u00eentinderea \u0219i retragerea se face cu<strong> ajutorul mu\u0219chilor abdominali<\/strong>, nu cu spatele sau cu m\u00e2inile. \u00cen cazul \u00een care folosi\u021bi roata pentru a exersa alte p\u0103r\u021bi musculare, folosi\u021bi acele p\u0103r\u021bi musculare pe care dori\u021bi s\u0103 le antrena\u021bi pentru a realiza \u00eentinderile \u0219i retragerile.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/C2020CA1-711B-46B7-AFC9-19434871D57E-min.jpg\" alt=\"Roata fitness ajut\u0103 la \u00eent\u0103rirea mu\u0219chilor abdominali\" style=\"width:843px;height:672px\" title=\"Roata fitness ajut\u0103 la \u00eent\u0103rirea mu\u0219chilor abdominali\"\/><\/figure>\n<\/div>\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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Exercitii_pentru_abdomen\"><\/span>Exerci\u021bii pentru abdomen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob\u021binerea <strong>r\u00e2vnitului sixpack<\/strong> poate fi uneori dificil\u0103. Necesit\u0103 mult\u0103 <strong>disciplin\u0103 \u0219i rezisten\u021b\u0103 psihic\u0103<\/strong>. Dar cu o diet\u0103 adecvat\u0103 \u0219i cu exerci\u021bii regulate \u0219i eficiente pentru abdomen, cu siguran\u021b\u0103 ve\u021bi putea s\u0103 reduce\u021bi \u021besutul adipos&nbsp;<strong>\u0219i din confortul casei voastre<\/strong>. Care sunt cele mai bune <strong>exerci\u021bii pentru abdomen?<\/strong>&nbsp;<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\n<h3 class=\"wp-block-heading is-style-default\">Plank<\/h3>\n\n\n\n<p>Plank-ul este unul dintre cele mai eficiente exerci\u021bii, se realizeaz\u0103 cu propria greutate \u0219i nu necesit\u0103 mult timp. Ideea acestui exerci\u021biu este s\u0103 v\u0103 men\u021bine\u021bi <strong>corpul \u00eencordat<\/strong> c\u00e2t mai mult timp. Pentru atingerea acestui scop ve\u021bi utiliza<strong>&nbsp;mu\u0219chii abdominali<\/strong>. Dac\u0103 face\u021bi acest exerci\u021biu corect, exersa\u021bi nu numai abdomenul, dar \u0219i <strong>mu\u0219chii spatelui, bicepsul, tricepsul sau fesierii<\/strong>. Pentru un efect \u0219i mai bun, pute\u021bi \u00eencerca varia\u021biile sale, precum<strong>&nbsp;plank lateral<\/strong> sau <strong>plank cu \u00eentoarcere \u00een lateral.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103: <\/strong>Pune\u021bi antebra\u021bele pe saltea cu coatele aliniate sub umeri. Apoi v\u0103 \u00eendep\u0103rta\u021bi de saltea, astfel \u00eenc\u00e2t \u00eentreaga greutate a corpului s\u0103 se sprijine pe v\u00e2rfurile degetelor de la picioare \u0219i pe coate sau palme. \u00cencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentins \u00een aceast\u0103 pozi\u021bie c\u00e2t mai mult timp posibil.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rsz_photo-of-woman-doing-yoga-2294354-min-min.jpg\" alt=\"Exerci\u021bii pentru abdomen - plank\" style=\"width:843px;height:468px\" title=\"Exerci\u021bii pentru abdomen - plank\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Abdomene<\/h3>\n\n\n\n<p>Un alt exerci\u021biu pentru abdomen, care nu necesit\u0103 mult timp, dar este foarte eficient. Este important s\u0103 respecta\u021bi<strong>&nbsp;o tehnic\u0103 de execu\u021bie corect\u0103<\/strong>, deoarece \u00een cazul nu \u00eel realiza\u021bi corect, \u00een loc s\u0103 v\u0103 lucra\u021bi mu\u0219chii abdominali, o s\u0103 implica\u021bi coloana vertebral\u0103. \u00cen cazul abdomenelor de baz\u0103 se folose\u0219te <strong>musculatura abdominal\u0103 principal\u0103<\/strong>. Exist\u0103, totu\u0219i, diverse alte variante ale acestui exerci\u021biu, cum ar fi <strong>abdomenele \u00een lateral<\/strong> sau<strong> abdomenele cu \u00eentindere spre picioare<\/strong>. Pute\u021bi \u00eencerca, de asemenea, abdomenele pe mingea de fitness, datorit\u0103 c\u0103reia va fi mai simplu s\u0103 executa\u021bi corect acest exerci\u021biu. \u00cen cele din urm\u0103, toate tipurile de abdomene au acela\u0219i obiectiv, ob\u021binerea unui&nbsp;<strong>abdomen ferm \u0219i bine conturat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103: <\/strong>V\u0103 \u00eentinde\u021bi pe saltea cu genunchii \u00eendoi\u021bi \u0219i picioarele pe sol. Pune\u021bi m\u00e2inile la ceaf\u0103 \u0219i \u00eempinge\u021bi partea inferioar\u0103 a bazinului \u00een jos, \u00een timp ce ridica\u021bi partea superioar\u0103 u\u0219or \u00eenainte. \u00cen timp ce face\u021bi acest exerci\u021biu \u021bine\u021bi abdomenul \u00eencordat.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9-min.jpg\" alt=\"Exerci\u021bii pentru abdomen- abdomene\" style=\"width:843px;height:562px\" title=\"Exerci\u021bii pentru abdomen- abdomene\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Twist rusesc<\/h3>\n\n\n\n<p>Un alt exerci\u021biu ideal pentru abdomen este&nbsp;<strong>twistul rusesc<\/strong>. \u00cen compara\u021bie cu abdomenele, acest exerci\u021biu implic\u0103 mai mult <strong>mu\u0219chii abdominali oblici<\/strong>, care au grij\u0103 de <strong>rota\u021bia trunchiului<\/strong>. Rotirea regulat\u0103 a centrului corpului poate ajuta, de asemenea, la <strong>\u00eembun\u0103t\u0103\u021birea posturii<\/strong>. Pentru un antrenament mai eficient pute\u021bi utiliza \u0219i greut\u0103\u021bi sub form\u0103 de <strong>gantere, kettlebells<\/strong> sau <strong>sticle cu ap\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe saltea, \u00eendoi\u021bi picioarele \u0219i \u021bine\u021bi m\u00e2inile drept \u00een fa\u021b\u0103. P\u0103stra\u021bi spatele \u00eentr-un unghi de 45\u00b0 fa\u021b\u0103 de podea \u0219i \u00eencepe\u021bi s\u0103 roti\u021bi \u00eencet trunchiul mai \u00eent\u00e2i \u00eentr-o parte \u0219i apoi \u00een cealalt\u0103 parte. Dac\u0103 ridica\u021bi u\u0219or picioarele de pe sol, exerci\u021biul va fi mult mai intens.<\/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\">Ridic\u0103ri \u00een V<\/h3>\n\n\n\n<p>Acest exerci\u021biu const\u0103 \u00een <strong>ridicarea regulat\u0103 a picioarelor \u0219i a trunchiului<\/strong> pentru a <strong>\u00eencorda c\u00e2t mai mult mu\u0219chii abdominali<\/strong>. \u00cen plus, datorit\u0103 acestui exerci\u021biu pute\u021bi consolida <strong>echilibrul \u0219i coordonarea corpului.<\/strong> Pentru a ob\u021bine cel mai bun efect, este necesar s\u0103 face\u021bi mai pu\u021bine repet\u0103ri, dar cu o intensitate mai mare.<\/p>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate. Cu o singur\u0103 mi\u0219care ridica\u021bi picioarele \u0219i trunchiul \u00een aer, \u00eencerc\u00e2nd s\u0103 v\u0103 \u00eentinde\u021bi m\u00e2inile c\u0103tre v\u00e2rfurile degetelor de la picioare. R\u0103m\u00e2ne\u021bi pu\u021bin \u00een aceast\u0103 pozi\u021bie \u0219i&nbsp; apoi cobor\u00e2\u021bi trunchiul \u0219i picioarele la sol.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20190715-WA0029-min.jpg\" alt=\"Exerci\u021bii pentru abdomen pentru a ob\u021bine sixpack-ul perfect\" style=\"width:843px;height:562px\" title=\"Exerci\u021bii pentru abdomen pentru a ob\u021bine sixpack-ul perfect\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Alpinist (Mountain climbers)<\/h3>\n\n\n\n<p>Mountain climbers este un exerci\u021biu intens, care \u00eent\u0103re\u0219te \u00een mod eficient aproape <strong>fiecare parte muscular\u0103 a corpului<\/strong> &#8211; mu\u0219chii deltoizi, bicep\u0219i, tricep\u0219i, piept, mu\u0219chii abdominali oblici, hamstrings sau musculatura \u0219oldurilor. Cel mai des acest exerci\u021biu se <strong>\u00eencadreaz\u0103 la antrenamentele pentru abdomen<\/strong>, deoarece necesit\u0103 \u00eencordarea mu\u0219chilor abdominali. Pute\u021bi efectua acest exerci\u021biu oriunde, dar trebuie s\u0103 utiliza\u021bi o <strong>saltea de fitness<\/strong> pentru a \u00eempiedica alunecarea picioarelor sau a m\u00e2inilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 \u00een pozi\u021bie de plank, dar v\u0103 sprijini\u021bi pe m\u00e2inile \u00eentinse. Apoi \u00eendoi\u021bi piciorul drept \u0219i \u00eel trage\u021bi spre cotul st\u00e2ng \u0219i v\u0103 \u00eentoarce\u021bi \u00een pozi\u021bia ini\u021bial\u0103. Repeta\u021bi aceea\u0219i mi\u0219care cu piciorul st\u00e2ng, tr\u0103g\u00e2ndu-l spre cotul drept. Repeta\u021bi exerci\u021biul \u00een ritm alert.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru \u0219i mai multe sfaturi legate de exerci\u021biile pentru abdomen citi\u021bi articolul nostru <a title=\"21 cele mai bune exerci\u021bii cu propria greutate pentru \u00eent\u0103rirea abdomenului\" href=\"http:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">21 cele <\/a><a href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/\" target=\"_blank\" aria-label=\"mai (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mai<\/a><a title=\"21 cele mai bune exerci\u021bii cu propria greutate pentru \u00eent\u0103rirea abdomenului\" href=\"http:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> bune exerci\u021bii cu propria greutate pentru \u00eent\u0103rirea abdomenului.<\/a><\/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=\"Exercitii_pentru_fese_si_coapse\"><\/span>Exerci\u021bii pentru fese \u0219i coapse<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Genuflexiuni &#8211; sumo cu s\u0103ritur\u0103<\/h3>\n\n\n\n<p>No squat, no booty. Genuflexiunile sunt <strong>exerci\u021biul cel mai de baz\u0103 pentru conturarea posteriorului<\/strong>. Datorit\u0103 diferitelor variante de executare, pute\u021bi s\u0103 v\u0103 \u00eent\u0103ri\u021bi at\u00e2t mu\u0219chii fesieri, c\u00e2t \u0219i <strong>mu\u0219chii coapselor<\/strong>. Genuflexiunile sunt foarte eficiente pentru <strong>formarea posteriorului<\/strong>, genuflexiunile cu dep\u0103rtarea larg\u0103 a picioarelor sau genuflexiunile sumo sunt eficiente pentru&nbsp;<strong>conturarea mu\u0219chilor din spatele coapselor<\/strong>. Dac\u0103 decide\u021bi s\u0103 include\u021bi orice tip de genuflexiuni \u00een planul vostru de antrenament, cu siguran\u021b\u0103 v\u0103 ve\u021bi \u00eent\u0103ri mu\u0219chii \u0219i<strong> ve\u021bi ob\u021bine rezultate grozave<\/strong>. De asemenea, pute\u021bi ridica gradul de dificultate al genuflexiunilor folosind benzi elastice sau greut\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103: <\/strong>Executarea genuflexiunii depinde de tipul acesteia. C\u00e2teva principii r\u0103m\u00e2n totu\u0219i valabile: p\u0103stra\u021bi-v\u0103 spatele drept tot timpul; picioarele trebuie s\u0103 fie \u00eendreptate \u00een fa\u021b\u0103, nu lateral; nu schimba\u021bi pozi\u021bia genunchilor c\u00e2nd v\u0103 ridica\u021bi din pozi\u021bia de genuflexiune.&nbsp;Pentru mai multe informa\u021bii despre tehnica corect\u0103 a genuflexiunilor, citi\u021bi articolul <a title=\"Cum se fac corect genuflexiunile \u0219i fand\u0103rile?\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Cum se fac corect genuflexiunile \u0219i fand\u0103rile?<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/56744630_2120302214758147_7606218177332117504_o-min.jpg\" alt=\"Exerci\u021bii pentru posterior \u0219i picioare - genuflexiuni\" style=\"width:843px;height:562px\" title=\"Exerci\u021bii pentru posterior \u0219i picioare - genuflexiuni\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Urcare pe platform\u0103<\/h3>\n\n\n\n<p>Pentru acest exerci\u021biu ve\u021bi avea nevoie de un accesoriu sub forma <strong>unei cutii sau trepte<\/strong>. Baza este <strong>urcarea alternativ\u0103 pe o platform\u0103 mai \u00eenalt\u0103<\/strong>, \u00een care implica\u021bi mu\u0219chii coapselor. Dac\u0103 decide\u021bi s\u0103 face\u021bi acest exerci\u021biu mai dificil, \u00eencerca\u021bi s\u0103 utiliza\u021bi o platform\u0103 mai \u00eenalt\u0103 sau s\u0103 urm\u0103ri\u021bi intensitatea acestui exerci\u021biu \u0219i s\u0103 \u00eencerca\u021bi s\u0103 dep\u0103\u0219i\u021bi timpul vostru cel mai bun. Acest exerci\u021biu este ideal \u0219i ca <strong>parte a antrenamentului HIIT.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> Preg\u0103ti\u021bi o platform\u0103 pe care p\u0103\u0219i\u021bi cu un picior \u0219i v\u0103 ridica\u021bi. Apoi cobor\u00e2\u021bi de pe ea \u0219i repeta\u021bi urcarea cu cel\u0103lalt picior.<\/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\">Podul<\/h3>\n\n\n\n<p>Ideea acestui exerci\u021biu este s\u0103 ridica\u021bi<strong> bazinul la un unghi de 90\u00b0<\/strong> \u0219i apoi s\u0103 <strong>str\u00e2nge\u021bi mu\u0219chii fesieri.<\/strong> \u00cen func\u021bie de ce versiune a podului alege\u021bi, lucra\u021bi mu\u0219chii fesieri. Dac\u0103 \u00een timpul exerci\u021biului ave\u021bi picioarele dep\u0103rtate \u0219i fixate ferm pe sol lucra\u021bi<strong>&nbsp;posteriorul<\/strong>. Dac\u0103 v\u0103 apropia\u021bi picioarele cu coapsele \u00een timpul ridic\u0103rii, exersa\u021bi <strong>posteriorul<\/strong> \u0219i <strong>mu\u0219chii din spatele coapsei.<\/strong> Atunci c\u00e2nd ave\u021bi picioarele dep\u0103rtate \u0219i sta\u021bi pe v\u00e2rfurile degetelor, exersa\u021bi mai ales <strong>mu\u0219chii din fa\u021b\u0103 ai coapsei<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> \u00centinde\u021bi-v\u0103 cu spatele pe saltea, \u00eendoi\u021bi picioarele \u0219i ridica\u021bi bazinul c\u00e2t mai sus, \u00een timp ce str\u00e2nge\u021bi mu\u0219chii fesieri \u00een aceast\u0103 pozi\u021bie. Sta\u021bi cel pu\u021bin 2 secunde \u00een cea mai \u00eenalt\u0103 pozi\u021bie.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48381122_1961868380601532_7904777082247315456_o-min.jpg\" alt=\"Exerci\u021bii pentru posterior \u0219i picioare - podul\" style=\"width:843px;height:543px\" title=\"Exerci\u021bii pentru posterior \u0219i picioare - podul\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Abduc\u021bia<\/h3>\n\n\n\n<p>Abduc\u021bia este un exerci\u021biu, care din pozi\u021bia de genuflexiune <strong>\u00eendep\u0103rta\u021bi \u0219i trage\u021bi picioarele<\/strong>, \u00eent\u0103rind astfel partea interioar\u0103 \u0219i exterioar\u0103 a mu\u0219chilor coapselor \u0219i feselor. \u00cen mare parte acest exerci\u021biu se face pe un aparat, dar exist\u0103 \u0219i o <strong>variant\u0103 pentru acas\u0103<\/strong>. Pentru a spori dificultatea acestui exerci\u021biu pute\u021bi utiliza \u0219i benzi elastice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> Face\u021bi o genuflexiune larg\u0103 \u0219i r\u0103m\u00e2ne\u021bi \u00een acea pozi\u021bie. Apoi \u00eencepe\u021bi s\u0103 \u00eendep\u0103rta\u021bi \u0219i s\u0103 trage\u021bi \u00eenapoi genunchii. Pentru un efect c\u00e2t mai bun, \u00eencerca\u021bi s\u0103 r\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie c\u00e2t mai mult timp posibil.<\/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\">Ridicarea piciorului \u00een spate<\/h3>\n\n\n\n<p>Unul dintre exerci\u021biile de baz\u0103 pentru posterior este <strong>ridicarea piciorului \u00een spate.<\/strong> \u00cens\u0103 acest exerci\u021biu foarte simplu poate provoca crampe musculare, de aceea corpul trebuie s\u0103 fie&nbsp;<strong>relaxat \u00eenainte de acest exerci\u021biu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> \u00cenainte de a executa acest exerci\u021biu, face\u021bi pu\u021bin stretching. Apoi \u00eengenunchea\u021bi, a\u0219eza\u021bi-v\u0103 m\u00e2inile \u00een fa\u021b\u0103 pe saltea \u0219i ridica\u021bi piciorul \u00een sus. C\u00e2nd ridica\u021bi piciorul, \u00eencorda\u021bi mu\u0219chii fesieri.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/86969708_2721715477950148_3943427139105193984_o_1_-min.jpg\" alt=\"Exerci\u021bii pentru posterior \u0219i picioare - ridicarea piciorului\" style=\"width:843px;height:533px\" title=\"Exerci\u021bii pentru posterior \u0219i picioare - ridicarea piciorului\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Fand\u0103ri laterale<\/h3>\n\n\n\n<p>Acest exerci\u021biu implic\u0103&nbsp;<strong>mu\u0219chii fesieri<\/strong>, dar \u0219i <strong>mu\u0219chii coapselor<\/strong>. Exist\u0103, de asemenea, o variant\u0103 clasic\u0103 a fand\u0103rii atunci c\u00e2nd p\u0103\u0219i\u021bi cu un picior \u00eenainte sau \u00eenapoi. Dar, \u00een fand\u0103rile laterale,<strong> implica\u021bi<\/strong> mult mai mult <strong>mu\u0219chii fesieri.<\/strong> Pute\u021bi utiliza, de asemenea, benzile elastice pentru a face acest exerci\u021biu mai dificil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 \u00een pozi\u021bia de genuflexiune cu picioarele \u00eendep\u0103rtate, care va fi pozi\u021bia ini\u021bial\u0103. Apoi, cu un picior p\u0103\u0219i\u021bi \u00een lateral \u0219i trage\u021bi cel\u0103lalt picior dup\u0103. Trebuie s\u0103 p\u0103stra\u021bi distan\u021ba ca \u00een pozi\u021bia ini\u021bial\u0103. \u021aine\u021bi spatele drept \u0219i repeta\u021bi aceea\u0219i mi\u0219care cu cel\u0103lalt picior. Pentru mai multe informa\u021bii despre tehnica de executare a fand\u0103rilor citi\u021bi articolul <a title=\"Cum se fac corect genuflexiunile \u0219i fand\u0103rile?\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Cum se fac corect genuflexiunile \u0219i fand\u0103rile.<\/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\">Wall sit<\/h3>\n\n\n\n<p>Acesta este exerci\u021biul ideal pentru picioare pe care \u00eel pute\u021bi face oriunde. Ave\u021bi nevoie doar un <strong>perete <\/strong>pentru a face acest lucru. Ideea exerci\u021biului este s\u0103 r\u0103m\u00e2ne\u021bi \u00een <strong>pozi\u021bia de \u0219edere c\u00e2t mai mult timp posibil<\/strong>. Pentru efect mai bun, pute\u021bi pune pe coapse greut\u0103\u021bi precum&nbsp;<strong>kettlebells<\/strong> sau <strong>sticle cu ap\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> Sta\u021bi cu spatele la perete, astfel \u00eenc\u00e2t s\u0103 \u00eel atinge\u021bi cu capul, spatele, posteriorul \u0219i picioarele. Apoi \u00eencepe\u021bi s\u0103 cobor\u00e2\u021bi \u00een jos, astfel \u00eenc\u00e2t spatele s\u0103 fie lipit de perete, dar picioarele le desprinde\u021bi de perete \u0219i s\u0103 le \u00eempinge\u021bi \u00een fa\u021b\u0103. Opri\u021bi-v\u0103 doar c\u00e2nd ajunge\u021bi \u00eentr-o pozi\u021bie care simuleaz\u0103 c\u0103 a\u021bi sta pe un scaun imaginar,&nbsp; la un unghi de 90\u00b0. \u00cencerca\u021bi s\u0103 r\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie c\u00e2t mai mult timp posibil. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru \u0219i mai multe idei de exerci\u021biile pentru fesieri \u0219i coapse, urm\u0103ri\u021bi videoclipul nostru&nbsp;<a title=\"Home Workout - Exerci\u021bii cu propria greutate pentru un posterior ferm\" href=\"https:\/\/www.youtube.com\/watch?v=YhcVmhQcTMM&amp;t=0s\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Home Workout &#8211; Exerci\u021bii cu propria greutate pentru un posterior ferm<\/a>.<\/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=\"Exercitii_pentru_spate\"><\/span>Exerci\u021bii pentru spate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Lum\u00e2narea<\/h3>\n\n\n\n<p>Pozi\u021bia lum\u00e2nare, numit\u0103 \u0219i Sarvangasana, este unul dintre numeroasele exerci\u021bii de yoga. Este o <strong>pozi\u021bie a corpului din sprijinit pe umeri<\/strong>, \u00een care se implic\u0103 fiecare parte a corpului. Acest exerci\u021biu poate avea&nbsp;<strong>efecte benefice asupra coloanei vertebrale<\/strong>, dac\u0103 este repetat\u0103 \u00een mod regulat, \u00eens\u0103 v\u0103 ajut\u0103 s\u0103 v\u0103 tonifia\u021bi \u0219i mu\u0219chii fesieri. Este important s\u0103 r\u0103m\u00e2ne\u021bi \u00een pozi\u021bia lum\u00e2n\u0103rii c\u00e2t mai mult timp, <strong>\u00eencord\u00e2nd tot corpul.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate, \u00eendoi\u021bi picioarele \u0219i trage\u021bi-le la piept. Apoi, sus\u021bine\u021bi cu m\u00e2inile partea inferioar\u0103 a spatelui \u0219i ridica\u021bi posteriorul \u00een aer, \u00een timp ce \u00eendrepta\u021bi \u00eencet picioarele. Pune\u021bi accent pe \u00eent\u0103rirea mu\u0219chilor, \u0219i astfel v\u0103 ve\u021bi men\u021bine echilibrul. R\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie cel pu\u021bin dou\u0103 sau trei minute.<\/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\">Exerci\u021bii cu benzi elastice sau cu extensoare<\/h3>\n\n\n\n<p>\u00cen cazul exerci\u021biilor pentru spate, extensorul poate <strong>\u00eenlocui<\/strong>&nbsp;\u00een mod eficient <strong>scripetele<\/strong> ce se g\u0103se\u0219te la sal\u0103. Important este s\u0103 ancora\u021bi extenderul sau banda elastic\u0103 de u\u0219\u0103, balustrad\u0103 sau pur \u0219i simplu s\u0103 \u00eel \u021bine\u021bi cu picioarele \u0219i trage\u021bi. Cu c\u00e2t este mai mare rezisten\u021ba benzii elastice, cu at\u00e2t <strong>exerci\u021biul este mai intens<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong> Exist\u0103 mai multe tipuri de exerci\u021bii pentru spate realizare cu ajutorul extensorului. Este important s\u0103 prinde\u021bi extensorul \u00een mod corespunz\u0103tor \u0219i s\u0103 \u00eel trage\u021bi, solicit\u00e2nd musculatura spatelui, nu a bra\u021belor.<\/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\">Flot\u0103ri<\/h3>\n\n\n\n<p>Cel mai cunoscut exerci\u021biu pentru \u00eent\u0103rirea mu\u0219chilor spatelui \u0219i a p\u0103r\u021bii superioare a corpului este&nbsp;<strong>flot\u0103rea<\/strong>. Flot\u0103rile lucreaz\u0103&nbsp;<strong>tricepsul, mu\u0219chi pectorali, bra\u021bele \u0219i partea inferioar\u0103 a spatelui<\/strong>. Flot\u0103rile sunt un exerci\u021biu rapid \u0219i eficient de <strong>dezvoltare a for\u021bei<\/strong> \u0219i pot fi efectuate oriunde, deoarece nu necesit\u0103 echipament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executarea corect\u0103:<\/strong>&nbsp;\u00cengenunchea\u021bi pe saltea \u0219i a\u0219eza\u021bi-v\u0103 m\u00e2inile \u00een fa\u021b\u0103 pe l\u0103\u021bimea umerilor. Apoi, \u00eentinde\u021bi picioarele \u0219i cu ajutorul m\u00e2inilor apropia\u021bi-v\u0103 cu aten\u021bie cu \u00eentregul corp de sol. Este important s\u0103 men\u021bine\u021bi corpul ferm \u00een timpul acestei mi\u0219c\u0103ri. Nu permite\u021bi ca partea inferioar\u0103 a spatelui sau \u0219oldurile s\u0103 se ridice \u00een sus. Dup\u0103 apropierea de sol, \u00eempinge\u021bi cu m\u00e2inile din nou \u00een sus \u00eentregul corp care trebuie s\u0103 fie bine \u00eentins. Repeta\u021bi miscarea \u00een mod regulat. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sport-1815737_1920-min.jpg\" alt=\"Exerci\u021bii pentru spate - flot\u0103ri\" style=\"width:843px;height:562px\" title=\"Exerci\u021bii pentru spate - flot\u0103ri\"\/><\/figure>\n<\/div>\n\n\n<p>Cu siguran\u021b\u0103 nu am putut aborda toate tipurile exerci\u021bii pe care le-a\u021bi putea face din confortul casei voastre. Le-am ales pe <strong>cele mai importante<\/strong> \u0219i <strong>cele mai intense<\/strong>, \u0219i care v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi o form\u0103 fizic\u0103 mai bun\u0103. Re\u021bine\u021bi, \u00eens\u0103, c\u0103 fiecare exerci\u021biu trebuie repetat de cel pu\u021bin <strong>10 ori a c\u00e2te trei serii<\/strong>. Aten\u021bie, respecta\u021bi tehnica corect\u0103 \u0219i fi\u021bi aten\u021bi s\u0103 v\u0103 hidrata\u021bi \u00een mod corespunz\u0103tor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-a ajutat ghidul nostru de exerci\u021bii pentru&nbsp;<strong>antrenamentele de acas\u0103<\/strong>? Ce <strong>accesorii fitness crede\u021bi c\u0103 sunt necesare pentru exerci\u021biile realizate acas\u0103<\/strong>? Scrie\u021bi-ne r\u0103spunsul vostru \u00een sec\u021biunea de comentarii \u0219i dac\u0103 v-a pl\u0103cut articolul, \u00eel pute\u021bi sus\u021bine cu un <strong>share<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Antrena\u021bi-v\u0103 \u00een confortul casei voastre cu accesoriile fitness potrivire. Afla\u021bi care sunt cele mai bune exerci\u021bii pentru spate, abdomen, fese \u0219i picioare.<\/p>\n","protected":false},"author":22,"featured_media":79836,"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":[7484,6494,6410,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239065","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-exercitii","11":"tag-exercitii-cu-propria-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>Antrena\u021bi-v\u0103 \u00een confortul casei voastre - exerci\u021bii cu propria greutate \u0219i accesorii fitness - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrena\u021bi-v\u0103 \u00een confortul casei voastre cu accesoriile fitness potrivire. 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Afla\u021bi care sunt cele mai bune exerci\u021bii pentru spate, abdomen, fese \u0219i picioare.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-03-24T07:30:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-28T05:50:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Antrena\u021bi-v\u0103 \u00een confortul casei voastre &#8211; exerci\u021bii cu propria greutate \u0219i accesorii fitness\",\"datePublished\":\"2020-03-24T07:30:00+00:00\",\"dateModified\":\"2024-05-28T05:50:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/\"},\"wordCount\":3342,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png\",\"keywords\":[\"antrenament\",\"antrenament acas\u0103\",\"exerci\u021bii\",\"exerci\u021bii cu propria greutate\"],\"articleSection\":[\"Antrenamente si exerci\u021bii fizice\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/\",\"name\":\"Antrena\u021bi-v\u0103 \u00een confortul casei voastre - exerci\u021bii cu propria greutate \u0219i accesorii fitness - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png\",\"datePublished\":\"2020-03-24T07:30:00+00:00\",\"dateModified\":\"2024-05-28T05:50:08+00:00\",\"description\":\"Antrena\u021bi-v\u0103 \u00een confortul casei voastre cu accesoriile fitness potrivire. 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