{"id":239388,"date":"2020-04-09T16:26:00","date_gmt":"2020-04-09T14:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239388"},"modified":"2021-04-07T16:30:42","modified_gmt":"2021-04-07T14:30:42","slug":"5-motive-pentru-care-nu-obtineti-rezultate-in-urma-antrenamentelor","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/5-motive-pentru-care-nu-obtineti-rezultate-in-urma-antrenamentelor\/","title":{"rendered":"5 motive pentru care nu ob\u021bine\u021bi rezultate \u00een urma antrenamentelor"},"content":{"rendered":"\n<p>Un antrenament corect nu este nici pe departe at\u00e2t de simplu precum se crede. \u00cen timpul antrenamentelor pute\u021bi face <strong>gre\u0219eli,<\/strong> care nu o s\u0103 v\u0103 aduc\u0103&nbsp;<strong>niciun rezultat sau o s\u0103 v\u0103 ofere rezultate minime<\/strong>. \u00cen cazuri mai grave, un antrenament incorect poate face mai mult r\u0103u dec\u00e2t bine \u0219i poate d\u0103una s\u0103n\u0103t\u0103\u021bii. \u00cen acest articol v\u0103 prezent\u0103m problemele cu care se confrunt\u0103 sportivii \u0219i persoanele active, care <strong>nu se mul\u021bumesc cu rezultatele ob\u021binute.&nbsp;<\/strong>Dac\u0103 v\u0103 afla\u021bi \u00eentr-o stare de demotivare din cauza stagn\u0103rii, nu v\u0103 da\u021bi b\u0103tu\u021bi \u0219i haide\u021bi s\u0103 c\u0103ut\u0103m \u00eempreun\u0103 o solu\u021bie<strong>.&nbsp;<\/strong><\/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\">1. V\u0103 stabili\u021bi obiective gre\u0219ite<\/h3>\n\n\n\n<p>Obiectivele \u0219i planurile sunt foarte importante \u0219i dup\u0103 cum bine \u0219ti\u021bi, antrenamentele nu fac excep\u021bie. <strong>Efortul<\/strong>, <strong>motiva\u021bia \u0219i munca<\/strong> ar trebui s\u0103<strong> func\u021bioneze \u00eempreun\u0103<\/strong>&nbsp;\u0219i \u00een func\u021bie de obiectivul pe care \u00eel stabili\u021bi, pute\u021bi urma varianta cea mai bun\u0103. O&nbsp;<strong>problem\u0103 fundamental\u0103<\/strong> cu care ne confrunt\u0103m sunt obiectivele, \u00een special cele <strong>generale.<\/strong> Dac\u0103 spune\u021bi c\u0103 v\u0103 antrena\u021bi pentru a avea un abdomen bine lucrat, este posibil ca acest obiectiv s\u0103 nu duc\u0103 nic\u0103ieri. Prin urmare, este important s\u0103 stabili\u021bi 2 tipuri de obiective&nbsp;<span style=\"color: #ff6600;\">[1]<span style=\"color: #000000;\"> :<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Obiective de scurt\u0103 durat\u0103<\/strong> &#8211; obiective mici, realizabile<\/li><li><strong>Obiective de lung\u0103 durat\u0103<\/strong> -includ obiective de lung\u0103 durat\u0103, iar rolul lor este de a motiva<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Obiectivele de scurt\u0103 durat\u0103<\/strong> le pute\u021bi <strong>controla<\/strong> \u00een mod regulat \u0219i datorit\u0103 lor ve\u021bi putea <strong>avansa \u00een mod continuu<\/strong> spre obiectivul de lung\u0103 durat\u0103. Nu trebuie s\u0103 fi\u021bi un antrenor cu experien\u021b\u0103 sau un specialist pentru a putea stabili un obiectiv adecvat. Acesta ar trebui s\u0103 aib\u0103 o <strong>caracteristic\u0103 cheie &#8211; specificitate<\/strong>. Prin urmare, transforma\u021bi <strong>obiectivul general&nbsp;\u00eentr-un obiectiv concret<\/strong> \u0219i schimba\u021bi-v\u0103 complet punctul de vedere asupra antrenamentului. Vre\u021bi s\u0103 vede\u021bi un exemplu?&nbsp;<span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Obiectiv general<\/center><\/th><th><center>Obiectiv concret<\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Vreau s\u0103 am mas\u0103 muscular\u0103<\/center><\/td><td><center>Vreau s\u0103 ob\u021bin 5 kg de mas\u0103 muscular\u0103 \u00een 6 luni<\/center><\/td><\/tr><tr><td><center>Vreau s\u0103 sl\u0103besc<\/center><\/td><td><center>\u00centr-o lun\u0103 vreau s\u0103 sl\u0103besc aproximativ 0,5 kg.<\/center><\/td><\/tr><tr><td><center>Vreau o condi\u021bie fizic\u0103 mai bun\u0103<\/center><\/td><td><center>\u00centr-o lun\u0103 vreau s\u0103 pot alerga 2 km f\u0103r\u0103 pauz\u0103 \u00een XY minute<\/center><\/td><\/tr><tr><td><center>Vreau un corp tonifiat<\/center><\/td><td><center>Vreau s\u0103-mi preg\u0103tesc un plan de antrenament, datorit\u0103 c\u0103ruia \u00eentr-un an s\u0103 pot acumula \u0219i defini toate grupele musculare<\/center><\/td><\/tr><tr><td><center>Vreau s\u0103 devin mai puternic\/puternic\u0103.<\/center><\/td><td><center>\u00centr-o lun\u0103 vreau s\u0103 fac 6 trac\u021biuni f\u0103r\u0103 ajutor<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\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\">2. Omite\u021bi \u00eenc\u0103lzirea<\/h3>\n\n\n\n<p><strong>Un antrenament complet<\/strong> nu este compus doar din <strong>exerci\u021bii concrete, num\u0103rul de serii \u0219i repet\u0103ri<\/strong>.&nbsp;O parte important\u0103 este, de asemenea,<strong> \u00eenc\u0103lzirea<\/strong>&nbsp;<strong>(warm-up)<\/strong> \u0219i <strong>partea de final<\/strong>,&nbsp;<strong>cooldown.&nbsp;<\/strong>Aceste dou\u0103 p\u0103r\u021bi ale antrenamentului v\u0103 pot ajuta s\u0103 <strong>reduce\u021bi riscul de accidentare, s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi performan\u021bele<\/strong> \u0219i v\u0103 <strong>pot ajuta<\/strong> \u00een ob\u021binerea unor <strong>rezultate&nbsp; mult mai bune<\/strong>. Una dintre cele mai <strong>frecvente gre\u0219eli<\/strong>&nbsp;\u00een<strong>&nbsp;lipsa progresului<\/strong>&nbsp;este <strong>\u00eenc\u0103lzirea, <\/strong>mai bine spus <strong>lipsa<\/strong> <strong>\u00eenc\u0103lzirii.<\/strong> Cunoa\u0219te\u021bi \u0219i voi acest aspect? Tocmai a\u021bi ajuns \u00een sala de fitness \u0219i abia a\u0219tepta\u021bi s\u0103 lucra\u021bi mu\u0219chii pieptului. Pune\u021bi sticla pe mas\u0103 \u0219i brusc v\u0103 da\u021bi seama c\u0103 v\u0103 mai a\u0219teapt\u0103 c\u00e2teva minute pe biciclet\u0103 \u0219i o scurt\u0103 \u00eenc\u0103lzire. Mul\u021bi dintre voi considera\u021bi c\u0103 \u00eenc\u0103lzirea nu este necesar\u0103, dar este foarte important\u0103.&nbsp;Unul dintre<strong> motivele pentru care se omite<\/strong> \u00eenc\u0103lzirea este&nbsp;<strong>economisirea timpului<\/strong>, dar crede\u021bi-ne c\u0103 pute\u021bi face<strong> mai mult r\u0103u dec\u00e2t bine.<\/strong> Rolul \u00eenc\u0103lzirii este <strong>activarea \u0219i preg\u0103tirea mu\u0219chilor<\/strong> \u0219i a corpului pentru \u00eenceperea antrenamentului \u0219i de asemenea,<strong> preg\u0103tirea inimii<\/strong> pentru <strong>a pompa mai mult s\u00e2nge \u00een mu\u0219chi. <\/strong>O \u00eenc\u0103lzire corect\u0103 ar trebui s\u0103 includ\u0103 trei etape importante<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<ol class=\"wp-block-list\"><li>\u00cencepe\u021bi <strong>s\u0103 cre\u0219te\u021bi<\/strong> treptat<strong> ritmul cardiac<\/strong> pentru \u00eembun\u0103t\u0103\u021birea&nbsp;<strong>fluxului sanguin<\/strong>&nbsp;\u00een<strong>&nbsp;\u00eentregul corp,<\/strong> de exemplu \u00een timpul alergatului.<\/li><li>Include\u021bi \u00een \u00eenc\u0103lzire \u0219i <strong>exerci\u021bii pentru mobilitatea mu\u0219chilor \u0219i articula\u021biilor,<\/strong> de care ve\u021bi avea nevoie \u00een timpul antrenamentului. Dac\u0103 de exemplu, v\u0103 preg\u0103ti\u021bi de jogging este important s\u0103 lucra\u021bi gleznele, gambele \u0219i mu\u0219chii responsabili pentru o postur\u0103 corect\u0103.<\/li><li><strong>Preg\u0103ti\u021bi-v\u0103 mintea<\/strong> \u0219i face\u021bi exerci\u021bii care o v\u0103 preg\u0103teasc corpul pentru antrenament. Dac\u0103 urmeaz\u0103 s\u0103 face\u021bi exerci\u021bii cu greut\u0103\u021bi mai mari, <strong>\u00een timpul \u00eenc\u0103lzirii<\/strong> pute\u021bi fac&nbsp;<strong>anumite mi\u0219c\u0103ri<\/strong> pe care urmeaz\u0103 s\u0103 le realiza\u021bi \u00een timpul antrenamentului.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rozcvi_ka_pred_cvi_en_m.jpeg\" alt=\"\u00cenc\u0103lzirea \u00eenainte de antrenament\" width=\"843\" height=\"562\" title=\"\u00cenc\u0103lzirea \u00eenainte de antrenament\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28683,48031,28324,5075,28936,6939,28792,8350,44254\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Uita\u021bi de regenerare<\/h3>\n\n\n\n<p><strong>Antrenamentele regulate<\/strong>&nbsp;sunt&nbsp;<strong>cel mai bun mod<\/strong> de a v\u0103 atinge <strong>obiectivele fitness<\/strong> mult visate. Pe l\u00e2ng\u0103 zilele de antrenament, \u00een planul vostru ar trebui s\u0103 include\u021bi \u0219i <strong>zilele pentru regenerare.<\/strong> Pe parcursul acestor zile, organismul are <strong>ocazia de a prelucra progresele<\/strong> pe care le-a f\u0103cut \u00een timpul zilelor de antrenament.<span style=\"color: #ff6600;\">&nbsp;[5]&nbsp;<\/span><\/p>\n\n\n\n<p>Re\u021bine\u021bi faptul c\u0103,&nbsp;<strong>supraantrenamentul nu este un mit<\/strong> pe care l-au inventat sus\u021bin\u0103torii regener\u0103rii. Supraantrenamentul este <strong>o problem\u0103 constant\u0103 \u00een r\u00e2ndul pasiona\u021bilor de fitness<\/strong>, care \u00ee\u0219i dep\u0103\u0219esc propriile puteri \u0219i <strong>neglijeaz\u0103 perioada de odihn\u0103<\/strong>&nbsp;necesar\u0103 dup\u0103 antrenament. Nu uita\u021bi c\u0103 o <strong>regenerare adecvat\u0103 este la fel de important\u0103 ca un antrenament de calitate.<\/strong> Lipsa regener\u0103rii poate duce la <strong>accident\u0103ri din cauza suprasolicit\u0103rii<\/strong>, dar \u0219i la&nbsp;<strong>supraantrenament,&nbsp;<\/strong>care poate duce la <strong>dezechilibru hormonal, oboseal\u0103 \u0219i sc\u0103derea for\u021bei.<\/strong><span style=\"color: #ff6600;\">&nbsp;[7]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 intereseaz\u0103 s\u0103 \u0219ti\u021bi mai multe despre supraantrenament? Citi\u021bi \u0219i articolul nostru <span style=\"color: #ff6600;\"><a title=\"Supraantrenament - adev\u0103r sau mit?\" href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Supraantrenament &#8211; adev\u0103r sau mit<\/a>.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/regener_cia_po_tr_ningu.jpg\" alt=\"Regenerarea dup\u0103 antrenament\" width=\"843\" height=\"563\" title=\"Regenerarea dup\u0103 antrenament\"\/><\/figure><\/div>\n\n\n\n<p>Este foarte bine dac\u0103 v\u0103 face\u021bi timp pentru <b>fitness&nbsp;<\/b>\u00een<strong> fiecare zi<\/strong>, \u00eens\u0103 este recomandat ca restul zilei s\u0103 <strong>nu o petrece\u021bi relax\u00e2ndu-v\u0103 pe canapea<\/strong>. Nu \u00eenseamn\u0103 c\u0103 dac\u0103 merge\u021bi zilnic la sala, ve\u021bi reduce <strong>celelalte activit\u0103\u021bi<\/strong> zilnice. Se poate \u00eent\u00e2mpla ca pe&nbsp;parcursul unei zile<strong>&nbsp;num\u0103rul de calorii consumate<\/strong>&nbsp;s\u0103 fie la aceea\u0219i valoare ca \u00een zilele \u00een care nu a\u021bi fi f\u0103cut deloc exerci\u021bii fizice.<span style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Una dintre modalit\u0103\u021bile prin care v\u0103 pute\u021bi organiza zilele de odihn\u0103 este cu ajutorul programului de antrenament <strong>3 ON &#8211; 1 OFF.<\/strong> Asta \u00eenseamn\u0103 c\u0103 dup\u0103 trei zile de antrenament, urmeaz\u0103<strong> o zi de refacere<\/strong>. Timpul de refacere depinde de <strong>tipul de antrenament.<\/strong> Pentru \u00eencep\u0103tori, este recomandat s\u0103 se antreneze <strong>3 zile pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, dar dac\u0103 v\u0103 \u00eencadra\u021bi \u00een grupa celor <strong>avansa\u021bi,<\/strong>&nbsp; programul vostru s\u0103pt\u0103m\u00e2nal poate con\u021bine p\u00e2n\u0103 la <strong>5 zile de antrenament<\/strong>. O parte important\u0103 a regener\u0103rii este \u0219i <strong>somnul,<\/strong>&nbsp;deoarece \u00een timpul somnului \u00eencepe <strong>produc\u021bia hormonilor,<\/strong> iar&nbsp;acest lucru influen\u021beaz\u0103 calitatea antrenamentului.<span style=\"color: #ff6600;\">&nbsp;[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 g\u00e2ndi\u021bi la un split adecvat de trei zile? Avem pentru voi o propunere de&nbsp;<strong>Push\/Pull Routine pentru o perioad\u0103 de 3 zile.<\/strong> <span style=\"color: #ff6600;\">[8] &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ziua 1<\/strong>&#8211; picioare \u0219i abdomen &#8211; exerci\u021biile pentru picioare sunt destul de grele, dar dac\u0103 aceste exerci\u021bii sunt f\u0103cute \u00een mod corect, atunci ave\u021bi parte de un antrenament intesnt. <\/p>\n\n\n\n<p><strong>Ziua 2<\/strong> &#8211; piept, umeri, triceps, abdomen aceasta este a\u0219a numit\u0103 zi de \u201dpush\u201d, \u00een timpul exerci\u021biilor pentru piept sunt activa\u021bi tricep\u0219ii \u0219i umerii, \u00een timpul exerci\u021biilor pentru umeri sunt activa\u021bi tricep\u0219ii <\/p>\n\n\n\n<p><strong>Ziua 3<\/strong> &#8211; spate, biceps antebra\u021be \u0219i abdomen- zi de \u201dpull\u201d, \u00een timpul exerci\u021biilor pentru spate sunt activa\u021bi mu\u0219chii bra\u021belor \u0219i antebra\u021belor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest plan de antrenament \u00eel pute\u021bi face <strong>prin rota\u021bie,<\/strong> ceea ce v\u0103 permite s\u0103 ave\u021bi <strong>2 zile libere \u00eentre antrenamente.<\/strong>&nbsp;Pute\u021bi s\u0103 v\u0103 antrena\u021bi \u0219i \u00een timpul <strong>zilelor stabilite,<\/strong> ca de exemplu<strong> miercuri, vineri \u0219i duminic\u0103<\/strong>. Unele persoane fac acest split de 2 ori pe <strong>s\u0103pt\u0103m\u00e2n\u0103 (sistemul&nbsp;3 ON &#8211; 1 OFF), <\/strong>pentru mul\u021bi dintre voi este <strong>suficient<\/strong> dac\u0103 \u00eel <strong>ve\u021bi face o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong>&nbsp;&nbsp;<span style=\"color: #ff6600;\">[8]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/po_et_tr_ningov_ch_dn_.JPG\" alt=\"Num\u0103rul zilelor de preg\u0103tire\" width=\"843\" height=\"562\" title=\"Num\u0103rul zilelor de preg\u0103tire\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Nu ave\u021bi o alimenta\u021bie corect\u0103<\/h3>\n\n\n\n<p><strong>O diet\u0103 echilibrat\u0103<\/strong> este foarte important\u0103 pentru un antrenament de calitate, deoarece <strong>contribuie la \u00eembun\u0103t\u0103\u021birea performan\u021belor sportive.<\/strong> Nu este simplu s\u0103 ave\u021bi o diet\u0103 adecvat\u0103 cu toate responsabilit\u0103\u021bile zilnice, de asemenea, este la fel de greu s\u0103 v\u0103 stabili\u021bi o diet\u0103 care s\u0103 func\u021bioneze pentru voi. Fiecare are un corp unic, dar exist\u0103 \u0219i norme<strong>&nbsp;universale<\/strong> care merit\u0103 luate \u00een calcul <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<ul class=\"wp-block-list\"><li>proteine de \u00eenalt\u0103 calitate<\/li><li>acizi gra\u0219i esen\u021biali (de exemplu din nuci sau avocado)<\/li><li>alimente neprelucrate<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Schimbarea stilului de via\u021b\u0103 nu \u00eenseamn\u0103 c\u0103 ave\u021bi doar antrenamente regulate, acest lucru presupune \u0219i<strong> adaptarea dietei.<\/strong> \u00cens\u0103, ave\u021bi grij\u0103, pentru c\u0103 din dorin\u021ba de a m\u00e2nca s\u0103n\u0103tos s\u0103 nu ajunge\u021bi s\u0103 v\u0103 \u00eenfometa\u021bi.&nbsp;<strong>O sc\u0103dere a aportului caloric cu 500 de calorii<\/strong> ar trebui s\u0103 fie valoarea maxim\u0103 dac\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi.&nbsp;Dac\u0103 diferen\u021ba dintre aportul vostru caloric este <strong>mai mare de 500<\/strong>, atunci <strong>\u00een loc s\u0103 ave\u021bi rezultate,<\/strong> corpul vostru va \u00eencepe <strong>s\u0103 ard\u0103 mai pu\u021bine calorii pentru a men\u021bine gr\u0103simea din organism.<\/strong> Organismul vostru ajunge \u00een a\u0219a numitul <strong>regim de urgen\u021b\u0103<\/strong>, iar voi&nbsp;<strong>ve\u021bi sim\u021bi senza\u021bia de foame<\/strong>, <strong>corpul<\/strong>&nbsp;vostru<strong> nu va primi suficien\u021bi nutrien\u021bi<\/strong> \u0219i \u00een plus,&nbsp;<strong>nu ve\u021bi pierde \u00een greutate \u00eentr-un mod s\u0103n\u0103tos<\/strong>.<span style=\"color: #ff6600;\">&nbsp;[7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Una dintre cele mai frecvente gre\u0219eli legate de alimenta\u021bie este<strong> lipsa nutrien\u021bilor \u00een timpul zilelor f\u0103r\u0103 antrenamente<\/strong>. Mu\u0219chii cresc \u0219i \u00een timpul zilelor de odihn\u0103 \u0219i, prin urmare, au nevoie de<strong> o alimenta\u021bie adecvat\u0103 mereu.<\/strong> <strong>Nu v\u0103 limita\u021bi<\/strong>&nbsp;doar pentru c\u0103 \u00een timpul zilelor f\u0103r\u0103 antrenament <strong>arde\u021bi mai pu\u021bine calorii.<\/strong> Organismul vostru are nevoie s\u0103 func\u021bioneze \u00eentr-un mod<strong>&nbsp;echilibrat,<\/strong>&nbsp;\u0219i are nevoie de<strong> un somn odihnitor \u0219i de o alimenta\u021bie potrivit\u0103 \u0219i regulat\u0103.<\/strong><span style=\"color: #ff6600;\">&nbsp;[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Antrenamentul vostru nu este suficient de solicitant<\/h3>\n\n\n\n<p>Un antrenament nereu\u0219it poate fi influen\u021bat de o serie de <strong>factori care \u00eempiedic\u0103 eficien\u021ba \u0219i ob\u021binerea rezultatelor.<\/strong> Dac\u0103&nbsp;efectua\u021bi acela\u0219i antrenament de ceva timp \u0219i nu observa\u021bi nicio \u00eembun\u0103t\u0103\u021bire, ar trebui s\u0103 v\u0103 g\u00e2ndi\u021bi dac\u0103 antrenamentul vostru este suficient de solicitant. Exist\u0103 mai multe moduri de <strong>a cre\u0219te intensitatea<\/strong> <span style=\"color: #ff6600;\">[7]<\/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>cre\u0219terea greut\u0103\u021bilor \u0219i sc\u0103derea num\u0103rului de repet\u0103ri<\/li><li>includerea exerci\u021biilor pentru ce necesit\u0103 o for\u021b\u0103 exploziv\u0103<\/li><li>cre\u0219terea instabilit\u0103\u021bii<\/li><li>includerea antrenamentului de tip circuit<\/li><li>exerci\u021bii p\u00e2n\u0103 la epuizare<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/intenzita_tr_ningu.jpg\" alt=\"Intensitatea antrenamentului\" width=\"843\" height=\"563\" title=\"Intensitatea antrenamentului\"\/><\/figure><\/div>\n\n\n\n<p>Un factor frecvent care poate avea efecte asupra eficien\u021bei antrenamentului este<strong>&nbsp;pauza prea lung\u0103 dintre serii. O<\/strong><strong>&nbsp;pauz\u0103<\/strong>&nbsp;potrivit\u0103<strong>&nbsp;depinde de tipul de antrenament,<\/strong> de exemplu, antrenamentul concentrat pe greut\u0103\u021bi mari necesit\u0103&nbsp;o perioad\u0103 mai mare de odihn\u0103, fa\u021b\u0103 de antrenamentul cardio. Pauzele prea lungi <strong>reduc ritmul cardiac<\/strong>, ceea ce poate fi d\u0103un\u0103tor. <span style=\"color: #ff6600;\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru o mai bun\u0103 imagine, v\u0103 recomand\u0103m ca pauza dintre serii s\u0103 fie determinat\u0103 de tipul antrenamentului&nbsp;<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<ul class=\"wp-block-list\"><li><strong>Antrenament de for\u021b\u0103<\/strong> &#8211;&nbsp;cel mai bun timp pentru a v\u0103 relaxa \u00eentre seriile din timpul antrenamentului de for\u021b\u0103 este de <strong>3-5 minute.<\/strong> \u00cen timpul antrenamentului pentru for\u021b\u0103, organismul \u00ee\u0219i ia energia din <strong>sistemul ATP,&nbsp;<\/strong>iar ATP folose\u0219te <strong>fosfocreatin\u0103 pentru a genera energie rapid \u0219i f\u0103r\u0103 s\u0103 utilizeze oxigen.<\/strong> Corpul are nevoie de aproximativ <strong>3 minute<\/strong> pentru <strong>a completa rezerva de fosfocreatin\u0103<\/strong>, deoarece corpul are un stoc foarte mic, care \u021bine aproximativ 15 secunde. Acorda\u021bi sistemului ATP suficient timp, iar el o s\u0103 v\u0103 recompenseze prin faptul c\u0103 ve\u021bi reu\u0219i s\u0103 ridica\u021bi greut\u0103\u021bi mai mari \u0219i ve\u021bi fi mai puternici.<\/li><li><strong>Antrenament hipertrofic (pentru cre\u0219terea mu\u0219chilor) &#8211; <\/strong>organismul are nevoie de 1 &#8211; 2 minute pentru a se relaxa. Sursa de energie este<strong> ATP \u0219i sistemul glicolitic<\/strong> \u0219i din acest motiv nu este nevoie de un interval mai mare. Totu\u0219i, o durat\u0103 mai scurt\u0103 de odihn\u0103 (1-2 minute) <strong>determin\u0103 o eliberare semnificativ\u0103 de hormoni cu efect anabolic.<\/strong> Pe l\u00e2ng\u0103 acest fapt, o perioad\u0103 mai scurt\u0103 <strong>cre\u0219te fluxul sanguin<\/strong> \u00een mu\u0219chii antrena\u021bi, ceea ce ajut\u0103 <strong>proteinele s\u0103 intre mai rapid \u00een mu\u0219chi.&nbsp;<\/strong><\/li><li><strong>Antrenament de rezisten\u021b\u0103 &#8211;&nbsp;<\/strong>cea mai recomandat\u0103 durat\u0103 de pauz\u0103 \u00eentre seriile din timpul antrenamentului de rezisten\u021b\u0103 variaz\u0103 \u00eentre <strong>45 de secunde \u0219i 2 minute<\/strong>.&nbsp;Energia provine din <strong>metabolismul aerob,<\/strong> iar organismul <strong>arde carbohidra\u021bii \u0219i gr\u0103simile \u00een prezen\u021ba oxigenului.<\/strong> Acest tip de antrenament \u00eembun\u0103t\u0103\u021be\u0219te<strong> rezisten\u021ba la oboseal\u0103<\/strong>&nbsp;cauzat\u0103 de <strong>acumularea acidului lactic<\/strong>. Antrenamentul cu 15-20 de repet\u0103ri \u00een cadrul unei serii&nbsp;<strong>\u00eembun\u0103t\u0103\u021be\u0219te<\/strong> capacitatea organismului <strong>de a elimina acidul lactic.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tehnica<\/strong> de efectuare a exerci\u021biilor <strong>este important\u0103,<\/strong> dar pentru a ob\u021bine rezultate, ave\u021bi nevoie de o <strong>perioad\u0103 potrivit\u0103 de odihn\u0103<\/strong>. Vre\u021bi s\u0103 \u0219ti\u021bi mai multe despre pauzele dintre seriile de exerci\u021bii? Citi\u021bi articolul nostru <a title=\"Care sunt cele mai bune pauze \u00eentre repet\u0103ri, exerci\u021bii \u0219i antrenamente?\" href=\"https:\/\/gymbeam.ro\/blog\/pauze-intre-repetari-exercitii-si-antrenamente\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Care sunt cele mai bune pauze \u00eentre repet\u0103ri, exerci\u021bii \u0219i antrenamente?<\/span><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prest_vky_medzi_s_riami.jpg\" alt=\"Pauzele \u00eentre seriile de exerci\u021bii\" width=\"843\" height=\"562\" title=\"Pauzele \u00eentre seriile de exerci\u021bii\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sfaturi pentru rezultate mai bune<\/h3>\n\n\n\n<p>\u00cen cele din urm\u0103, v\u0103 prezent\u0103m c\u00e2teva sfaturi care o s\u0103 v\u0103 ajute s\u0103 ob\u021bine\u021bi rezultate mai bune \u0219i s\u0103 progresa\u021bi \u00een timpul antrenamentelor <span style=\"color: #ff6600;\">[11] [12] [13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Men\u021bine\u021bi dieta sub control<\/strong> &#8211; cheia unui antrenament de calitate este o diet\u0103 corect\u0103, hrana este combustibilul din timpul antrenamentului \u0219i o surs\u0103 necesar\u0103 de nutrien\u021bi \u00een timpul regener\u0103rii.<\/li><li><strong>Nu uita\u021bi de proteine<\/strong> &#8211; mu\u0219chii au nevoie de nutrien\u021bi pentru a se recupera, \u00een special de <a title=\"Proteine GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a>, din care ob\u021bin aminoacizii necesari pentru dezvoltarea masei musculare.<\/li><li><strong>Carbohidra\u021bi<\/strong> &#8211; ace\u0219tia sunt o surs\u0103 bun\u0103 de energie pentru organism, iar f\u0103r\u0103 carbohidra\u021bi nu ve\u021bi face fa\u021b\u0103 unui antrenament intens. C\u0103uta\u021bi \u00een special surse de carbohidra\u021bi s\u0103n\u0103toase, ca de exemplu, banane.<\/li><li><strong>Hidratarea<\/strong> &#8211; organismul are nevoie de c\u00e2teva ore pentru a absorbi apa, deci \u00eencerca\u021bi s\u0103 v\u0103 hidrata\u021bi regulat, consumul de lichide \u00eenainte de antrenament nu este suficient.<\/li><li><strong>Nu uita\u021bi de stretching<\/strong> &#8211; fiecare antrenament ar trebui s\u0103 \u00eenceap\u0103 cu \u00eenc\u0103lzirea mu\u0219chilor \u0219i a articula\u021biilor. Cu c\u00e2t mi\u0219c\u0103rile sunt mai ample, cu at\u00e2t ve\u021bi ob\u021bine rezultate mai bune la ridicarea greut\u0103\u021bilor.<\/li><li><strong>Ave\u021bi r\u0103bdare <\/strong>&#8211; f\u0103r\u0103 r\u0103bdare drumul c\u0103tre succes este mai anevoios. Nu ar strica dac\u0103 a\u021bi face \u00een mod regulat poze pentru aobserva progresul. Schimbarea \u0103 s\u0103 v\u0103 bucure \u0219i astfel sunte\u021bi mai motiva\u021bi.<\/li><li><strong>Fi\u021bi aten\u021bi la supraantrenament<\/strong> &#8211; asculta\u021bi-v\u0103 corpul, o oboseal\u0103 continu\u0103 \u0219i un progres mai \u00eencet este un semn c\u0103 ave\u021bi nevoie de o pauz\u0103. Nu trebuie s\u0103 v\u0103 face\u021bi griji dac\u0103 \u00een timpul unei pauze scurte ve\u021bi pierde mas\u0103 muscular\u0103.<\/li><li><strong>Nu v\u0103 alarma\u021bi<\/strong> &#8211; dac\u0103 a\u021bi \u00eenceput cu antrenamentele, acorda\u021bi organismului vostru suficient timp pentru a se adapta la noua activitate. Antrenamentul cu greut\u0103\u021bi este foarte dificil, nu v\u0103 suprasolicita\u021bi corpul, deoarece v\u0103 pute\u021bi accidenta foarte u\u0219or \u0219i astfel pute\u021bi avea parte de un e\u0219ec.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/lep_ie_v_sledky_tr_ningu.jpg\" alt=\"Rezultate mai bune dup\u0103 antrenamente\" width=\"843\" height=\"562\" title=\"Rezultate mai bune dup\u0103 antrenamente\"\/><\/figure><\/div>\n\n\n\n<p><strong>Antrenarea<\/strong>&nbsp;este un <strong>proces dificil<\/strong> at\u00e2t din punct de vedere fizic, c\u00e2t \u0219i psihic, un proces prin care v\u0103 dori\u021bi s\u0103 ob\u021bine\u021bi rezultate \u0219i, prin urmare, este logic <strong>s\u0103 progresa\u021bi. Rezultatele nedorite<\/strong>&nbsp;pot duce la <strong>demotivare<\/strong>&nbsp;sau la&nbsp;<strong>pierderea<\/strong>&nbsp;<strong>interesului<\/strong> pentru antrenamente. \u00cen spatele e\u0219ecului poate se poate afla o alimenta\u021bie incorect\u0103, obiective incorect stabilite sau odihna insuficient\u0103. Sper\u0103m c\u0103 v-a pl\u0103cut articolul nostru \u0219i c\u0103 a\u021bi aflat informa\u021bii noi. Vre\u021bi ca<strong>&nbsp;prietenii vo\u0219tri s\u0103 afle<\/strong>&nbsp;motivele pentru care antrenamentele nu dau rezultate? Nu ezita\u021bi s\u0103 <strong>distribui\u021bi acest articol.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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>Antrenamentele f\u0103r\u0103 rezultate pot duce la pierderea interesului pentru un stil de via\u021b\u0103 s\u0103n\u0103tos. Vede\u021bi care sunt motivele care v\u0103 \u00eempiedic\u0103 s\u0103 ave\u021bi rezultate.<\/p>\n","protected":false},"author":25,"featured_media":150049,"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":[7190,7226,7358,7214],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239388","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-cresterea-masei-musculare","9":"tag-incalzire","10":"tag-nutritie","11":"tag-regenerare","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>5 motive pentru care nu ob\u021bine\u021bi rezultate \u00een urma antrenamentelor - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenamentele f\u0103r\u0103 rezultate pot duce la pierderea interesului pentru un stil de via\u021b\u0103 s\u0103n\u0103tos. 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