{"id":252897,"date":"2020-09-12T08:24:00","date_gmt":"2020-09-12T06:24:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252897"},"modified":"2021-06-09T14:32:18","modified_gmt":"2021-06-09T12:32:18","slug":"incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/","title":{"rendered":"\u00cenc\u0103lzirea, stretchingul \u0219i relaxarea &#8211; sunt cu adev\u0103rat importante?"},"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\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/#Diferenta_dintre_stretching_incalzire_si_relaxare\" title=\"Diferen\u021ba dintre stretching, \u00eenc\u0103lzire \u0219i relaxare\">Diferen\u021ba dintre stretching, \u00eenc\u0103lzire \u0219i relaxare<\/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\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/#Beneficiile_stretchingului_si_ale_incalzirii_muschilor\" title=\"Beneficiile stretchingului \u0219i ale \u00eenc\u0103lzirii mu\u0219chilor\">Beneficiile stretchingului \u0219i ale \u00eenc\u0103lzirii mu\u0219chilor<\/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\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/#Avantajele_relaxarii_de_la_finalul_antrenamentului\" title=\"Avantajele relax\u0103rii de la finalul antrenamentului\">Avantajele relax\u0103rii de la finalul antrenamentului<\/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\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/#Tipuri_de_stretching\" title=\"Tipuri de stretching\">Tipuri de stretching<\/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\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/#Cum_sa_faceti_un_stretching_corect_si_eficient\" title=\"Cum s\u0103 face\u021bi un stretching corect \u0219i eficient\">Cum s\u0103 face\u021bi un stretching corect \u0219i eficient<\/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\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/#Tipuri_de_stretching_in_functie_de_grupele_muscualre\" title=\"Tipuri de stretching \u00een func\u021bie de grupele muscualre.\">Tipuri de stretching \u00een func\u021bie de grupele muscualre.<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Stretchingul sau \u00eenc\u0103lzirea sunt&nbsp;<strong>baza fiec\u0103rui plan de antrenament<\/strong>, care din p\u0103cate sunt adesea uitate. \u00cens\u0103 joac\u0103 un&nbsp;<strong>rol cu adev\u0103rat important \u00een construirea masei musculare, reducerea febrei musculare<\/strong>&nbsp;\u0219i&nbsp;<strong>eliminarea leziunilor.<\/strong>&nbsp;Citi\u021bi ce&nbsp;<strong>tehnici de stretching<\/strong>&nbsp;cunoa\u0219tem \u0219i&nbsp;<strong>ce beneficii includ<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Diferenta_dintre_stretching_incalzire_si_relaxare\"><\/span>Diferen\u021ba dintre stretching, \u00eenc\u0103lzire \u0219i relaxare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Diferen\u021ba dintre&nbsp;<strong>stretching \u0219i \u00eenc\u0103lzire<\/strong>&nbsp;\u00eenainte de antrenament const\u0103 \u00een scopul lor. Scopul stretching-ului este de a&nbsp;<strong>cre\u0219te flexibilitatea \u0219i amplitudinea mi\u0219c\u0103rilor articula\u021biilor.<\/strong>&nbsp;\u00cens\u0103, atunci c\u00e2nd v\u0103 \u00eenc\u0103lzi\u021bi, este important s\u0103&nbsp;<strong>cre\u0219te\u021bi temperatura corpului \u0219i fluxul de s\u00e2nge c\u0103tre mu\u0219chi<\/strong>. Ambele tehnici sunt de obicei efectuate&nbsp;<strong>\u00eenainte de exerci\u021biu<\/strong>, dar pute\u021bi face stretching \u0219i dup\u0103 antrenament \u00eempreun\u0103 cu&nbsp;<strong>relaxarea<\/strong>. Toate cele trei forme de exerci\u021biu fac&nbsp;<strong>parte dintr-un singur complex<\/strong>, care este&nbsp;<strong>\u00eenc\u0103lzirea<\/strong><strong>.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3] [4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/jeanmarko_DSC03515-898x1124.jpg\" alt=\"Diferen\u021ba dintre stretching, \u00eenc\u0103lzire \u0219i relaxare - sunt importante?\" title=\"Diferen\u021ba dintre stretching, \u00eenc\u0103lzire \u0219i relaxare - sunt importante?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">\u00cenc\u0103lzire<\/h3>\n\n\n\n<p>\u00cenc\u0103lzirea \u00eenainte de antrenament este o&nbsp;<strong>modalitate important\u0103 de prevenire a leziunilor.<\/strong>&nbsp;\u00cenc\u0103lzirea adecvat\u0103&nbsp;<strong>revitalizeaz\u0103 sistemul cardiovascular<\/strong>&nbsp;prin cre\u0219terea temperaturii corpului \u0219i a fluxului sanguin c\u0103tre mu\u0219chi.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>&nbsp;\u00cenc\u0103lzirea v\u0103 preg\u0103te\u0219te mu\u0219chii pentru&nbsp;<strong>suprasolicitare \u00een timpul antrenamentului<\/strong>. Dac\u0103 mu\u0219chii sunt suficient de \u00eenc\u0103lzi\u021bi, acest lucru&nbsp;<strong>va m\u0103rii amplitudinea mi\u0219c\u0103rilor<\/strong>&nbsp;\u0219i&nbsp;<strong>va reduce riscul de accidentare<\/strong>&nbsp;\u00een timpul exerci\u021biilor fizice. Un exemplu de \u00eenc\u0103lzire bun\u0103 sunt<strong>&nbsp;exerci\u021biile aerobice<\/strong>, cum ar fi ciclismul, mersul pe jos sau jogging-ul, pe care ar trebui s\u0103 le face\u021bi timp de cel pu\u021bin&nbsp;<strong>5 sau 10 minute<\/strong><strong>.<\/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\">Relaxare<\/h3>\n\n\n\n<p>Dup\u0103 antrenament,&nbsp;<strong>ritmul cardiac este m\u0103rit \u0219i mu\u0219chii sunt tensiona\u021bi<\/strong>. Prin urmare, scopul relax\u0103rii este de a&nbsp;<strong>readuce ritmul cardiac la normal<\/strong>&nbsp;\u0219i&nbsp;<strong>de a preveni apari\u021bia febrei musculare<\/strong>. Un exemplu de relaxare dup\u0103 antrenament este, de exemplu,<strong>&nbsp;mersul rapid cu \u00eencetinire treptat\u0103.<\/strong>&nbsp;Relaxarea este foarte important\u0103 pentru&nbsp;<strong>sportivii de anduran\u021b\u0103<\/strong>, cum ar fi alerg\u0103torii de maraton, deoarece \u00eei ajut\u0103 s\u0103-\u0219i regleze fluxul de s\u00e2nge \u00een organism dup\u0103 o activitate fizic\u0103 \u00eendelungat\u0103.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stretching<\/h3>\n\n\n\n<p>Stretching-ul, \u00eentinderea mu\u0219chilor se poate face<strong>&nbsp;\u00eenainte sau dup\u0103 antrenament.<\/strong>&nbsp;Scopul s\u0103u principal \u00eenainte de antrenament este de a<strong>&nbsp;\u00eembun\u0103t\u0103\u021bi amploarea mi\u0219c\u0103rilor articula\u021biilor \u0219i de a reduce riscul de producere a leziunilor \u00een timpul antrenamentulu<\/strong>i. Pute\u021bi \u00eencerca s\u0103 v\u0103<strong>&nbsp;\u00eentinde\u021bi \u00eentregul corp<\/strong>&nbsp;sau s\u0103 v\u0103 concentra\u021bi doar pe o&nbsp;<strong>anumit\u0103 grup\u0103 de mu\u0219chi<\/strong>&nbsp;pe care inten\u021biona\u021bi s\u0103 o antrena\u021bi ulterior. \u00cens\u0103, dup\u0103 antrenament, stretching-ul \u00eendepline\u0219te&nbsp;<strong>o func\u021bie complet diferit\u0103<\/strong>&nbsp;\u0219i&nbsp;<strong>scopul s\u0103u este de a preveni apari\u021bia febrei musculare<\/strong>. Stretching-ul poate fi, de asemenea, foarte relaxant, at\u00e2t fizic, c\u00e2t \u0219i mental.<\/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\"><span class=\"ez-toc-section\" id=\"Beneficiile_stretchingului_si_ale_incalzirii_muschilor\"><\/span>Beneficiile stretchingului \u0219i ale \u00eenc\u0103lzirii mu\u0219chilor<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\u00cembun\u0103\u021besc performan\u021ba<\/h3>\n\n\n\n<p><strong>Cel mai mare beneficiu al stretchingului<\/strong>&nbsp;\u0219i al \u00eenc\u0103lzirii mu\u0219chilor este&nbsp;<strong>efectul lor asupra performan\u021bei.<\/strong>&nbsp;Ajut\u0103 la \u00eembun\u0103t\u0103\u021birea acesteia \u00een<strong>&nbsp;trei moduri eficiente<\/strong><strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00cembun\u0103t\u0103\u021besc fluxul sanguin<\/strong>&nbsp;\u2013 s-a demonstrat c\u0103 \u00eenc\u0103lzirea sau stretiching-ul timp de aproximativ 10 minute \u00eembun\u0103t\u0103\u021besc fluxul sanguin \u0219i deschid vasele capilare, lucru care care a fost asociat cu \u00eembun\u0103t\u0103\u021birea performan\u021belor fizice ulterioare.<\/li><li><strong>\u00cembun\u0103t\u0103\u021besc nivelul de oxigen<\/strong>&nbsp;\u2013 oxigenul este eliberat \u00een mu\u0219chi mai repede la temperaturi mai mari. Dac\u0103 face\u021bi stretching \u00eenainte de antrenament, v\u0103 ve\u021bi \u00eenc\u0103lzi mu\u0219chii, care vor fi gata s\u0103 ofere cea mai bun\u0103 performan\u021b\u0103 posibil\u0103 \u00een timpul antrenamentului. Dac\u0103 trece\u021bi peste stretching, poate dura mai mult timp p\u00e2n\u0103 se elibereaz\u0103 oxigenul \u00een mu\u0219chi \u00een timpul antrenamentului, ceea ce poate avea un efect negativ asupra performan\u021bei.<\/li><li><strong>Accelereaz\u0103 contrac\u021biile musculare&nbsp;<\/strong>\u2013 \u00eenc\u0103lzirea mu\u0219chilor \u00eenainte de antrenament cre\u0219te temperatura corpului. Aceasta are ca rezultat o mai bun\u0103 transmitere a impulsului nervos \u0219i metabolismul muscular. Drept urmare, mu\u0219chii vor ac\u021biona mai repede \u0219i mai eficient la to\u021bi stimulii \u00een timpul \u0219i dup\u0103 antrenament.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg\" alt=\"Diferen\u021bele dintre \u00eenc\u0103lzire, stretching \u0219i relaxare\" class=\"wp-image-181183\" width=\"843\" height=\"563\" title=\"Diferen\u021bele dintre \u00eenc\u0103lzire, stretching \u0219i relaxare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Servesc la prevenirea accident\u0103rilor<\/h3>\n\n\n\n<p>Cu o \u00eenc\u0103lzire eficient\u0103 \u00eenainte de antrenament,&nbsp;<strong>relaxa\u021bi articula\u021biile, m\u0103ri\u021bi amplitudinea mi\u0219c\u0103rilor acestora<\/strong>&nbsp;\u0219i&nbsp;<strong>\u00eembun\u0103t\u0103\u021bi\u021bi fluxul sanguin c\u0103tre mu\u0219chi<\/strong>. Toate aceste aspecte sunt extrem de importante \u00een&nbsp;<strong>prevenirea accident\u0103rilor<\/strong>. Cu c\u00e2t mu\u0219chii sunt mai&nbsp;<strong>rigizi \u0219i mai slab iriga\u021bi cu s\u00e2nge<\/strong>, cu at\u00e2t este mai mare riscul de producere a leziunilor \u00een timpul antrenamentului.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[5] [6] [7]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1124x750.jpg\" alt=\"Beneficiile stretchingului \u0219i ale \u00eenc\u0103lzirii mu\u0219chilor\" class=\"wp-image-181118\" width=\"843\" height=\"563\" title=\"Beneficiile stretchingului \u0219i ale \u00eenc\u0103lzirii mu\u0219chilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elimin\u0103 c\u0103ldura din corp<\/h3>\n\n\n\n<p><strong>Activarea mecanismelor de eliminare a c\u0103ldurii din organism contribuie la r\u0103corirea eficient\u0103 a mu\u0219chilor,&nbsp;<\/strong>ceea ce contribuie la<strong>&nbsp;prevenirea supra\u00eenc\u0103lzirii \u0219i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">supraantren\u0103rii<\/a>&nbsp;ulterioare.&nbsp;<\/strong>Acest beneficiu este important \u00een special \u00een cazul&nbsp;<strong>activit\u0103\u021bii aerobe solicitante,&nbsp;<\/strong>cum ar fi alergarea sau ciclismul.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [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=\"wp-block-heading\">Echilibreaza produc\u021bia de hormoni<\/h3>\n\n\n\n<p>\u00cen timpul activit\u0103\u021bii fizice, organismul&nbsp;<strong>cre\u0219te produc\u021bia de diver\u0219i hormoni<\/strong>, inclusiv<strong>&nbsp;cortizol \u0219i adrenalin\u0103<\/strong>. Ace\u0219tia sunt direct responsabili de&nbsp;<strong>reglarea produc\u021biei de energie \u0219i a performan\u021bei fizice.<\/strong>&nbsp;Dac\u0103 nu v\u0103 \u00eenc\u0103lzi\u021bi \u00eenainte de antrenament, ace\u0219ti hormoni se&nbsp;<strong>activeaz\u0103 mai t\u00e2rziu \u0219i nu au niciun efect.<\/strong>&nbsp;\u00cen schimb, \u00eei pute\u021bi&nbsp;<strong>activa \u00eenc\u0103 \u00een timpul \u00eenc\u0103lzirii,<\/strong>&nbsp;ceea ce&nbsp;<strong>va oferi corpului suficient\u0103 energie<\/strong>&nbsp;\u00een timpul antrenamentului.<strong>&nbsp;<\/strong><span class=\"tadv-color\"><span style=\"color: #ff6600;\">[16]<\/span>&nbsp;<\/span>Despre influen\u021ba hormonilor asupra&nbsp;<strong>cre\u0219terii \u0219i regener\u0103rii masei musculare<\/strong>&nbsp;pute\u021bi citi \u00een articolul nostru&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/cum-afecteaza-dezechilibrul-hormonal-masa-musculara-a-barbatilor-si-a-femeilor\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cum afecteaz\u0103 dezechilibrul hormonal masa muscular\u0103 la b\u0103rba\u021bi \u0219i femei?<\/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\"><span class=\"ez-toc-section\" id=\"Avantajele_relaxarii_de_la_finalul_antrenamentului\"><\/span>Avantajele relax\u0103rii de la finalul antrenamentului<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">Ofer\u0103 o recuperare rapid\u0103 dup\u0103 antrenament<\/h3>\n\n\n\n<p>Dup\u0103 un antrenament intens \u0219i solicitant&nbsp;<strong>acidul lactic se acumuleaz\u0103<\/strong>&nbsp;\u00een mu\u0219chi. Este o&nbsp;<strong>substan\u021b\u0103 organic\u0103,<\/strong>&nbsp;care se formeaz\u0103 \u00een timpul&nbsp;<strong>descompunerii glucozei \u00een mu\u0219chi<\/strong>. Atunci c\u00e2nd corpul este \u00een repaus se formeaz\u0103 doar<strong>&nbsp;\u00een cantit\u0103\u021bi mici<\/strong>&nbsp;\u0219i se transport\u0103 \u00een ficat, unde este&nbsp;<strong>transformat \u00eenapoi \u00een glucoz\u0103<\/strong>. Dar, \u00een timpul activit\u0103\u021bii fizice crescute, se formeaz\u0103&nbsp;<strong>mai mult\u0103 glucoz\u0103,<\/strong>&nbsp;ceea ce creeaz\u0103, de asemenea,&nbsp;<strong>un nivel mai ridicat de acid lactic,<\/strong>&nbsp;pe care ficatul nu \u00eel poate prelucra. Prin urmare,&nbsp;<strong>se depoziteaz\u0103 \u00een mu\u0219chi<\/strong>&nbsp;\u0219i provoac\u0103&nbsp;<strong>crampe, dureri musculare sau chiar febr\u0103 muscular\u0103. Faza de relaxare dup\u0103 antrenament<\/strong>&nbsp;poate ajuta procesul de&nbsp;<strong>eliminare a acidului lactic din mu\u0219chi.<\/strong>&nbsp;Acest lucru ofer\u0103 o&nbsp;<strong>regenerarea mai rapid\u0103 \u0219i previne apari\u021bia febrei musculare<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [13]<\/span>&nbsp;Suplimentarea cu&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">creatin\u0103<\/a>, care&nbsp;<strong>ofer\u0103 \u0219i mu\u0219chilor energie<\/strong>, s-a dovedit a fi o alt\u0103 modalitate excelent\u0103&nbsp;<strong>de a reduce produc\u021bia de acid lactic<\/strong>&nbsp;\u00een timpul antrenamentului.<\/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\">Reduce durerile musculare cu debut \u00eent\u00e2rziat<\/h3>\n\n\n\n<p><strong>Durerea muscular\u0103 cu debut \u00eent\u00e2rziat sau febra muscular\u0103,&nbsp;<\/strong>\u00een englez\u0103&nbsp;<em>Delayed Onset Muscle Soreness (DOMS)<\/em>&nbsp;\u00eencepe de obicei la&nbsp;<strong>o zi sau dou\u0103 dup\u0103 antrenament<\/strong>. Durerea pe care o resim\u021bi \u00een timpul sau imediat dup\u0103 un antrenament este un alt tip de durere muscular\u0103, numit\u0103 \u0219i&nbsp;<strong>durere muscular\u0103 acut\u0103<\/strong>. Aceasta apare datorit\u0103 motivelor men\u021bionate mai sus, din cauza&nbsp;<strong>form\u0103rii acidului lactic<\/strong>&nbsp;\u0219i este \u00eenso\u021bit\u0103 de&nbsp;<strong>durere imediat dup\u0103 antrenament<\/strong><strong>.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DOMS poate fi provocat de&nbsp;<strong>orice tip de exerci\u021biu,<\/strong>&nbsp;\u00een timpul c\u0103ruia apar&nbsp;<strong>mici fisuri microscopice \u00een fibrele musculare.<\/strong>&nbsp;Organismul r\u0103spunde la aceste leziuni prin&nbsp;<strong>cre\u0219terea inflama\u021biei,<\/strong>&nbsp;care poate duce la&nbsp;<strong>o \u00eent\u00e2rziere a apari\u021biei durerii musculare<\/strong>.&nbsp;<strong>Simptomele DOMS sau ale febrei musculare<\/strong>&nbsp;pot include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mu\u0219chii sensibili la atingere<\/li><li>amplitudinea redus\u0103 a mi\u0219c\u0103rilor din cauza durerii \u0219i a rigidit\u0103\u021bii \u00een mi\u0219care<\/li><li>umflarea mu\u0219chilor afecta\u021bi<\/li><li>oboseal\u0103 muscular\u0103<\/li><li>pierderea pe termen scurt a for\u021bei musculare<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile au ar\u0103tat c\u0103&nbsp;<strong>pute\u021bi preveni eficient DOMS<\/strong>&nbsp;dac\u0103 v\u0103&nbsp;<strong>relaxa\u021bi dup\u0103 antrenament cu ajutorul exerci\u021biilor de \u00eenc\u0103lzire \u0219i prin \u00eentinderea mu\u0219chilor<\/strong>, sau masarea zonelor musculare individuale solicitate.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span>&nbsp;Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre febra muscular\u0103 \u0219i cum s\u0103 o preveni\u021bi, citi\u021bi articolul nostru&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/este-adevarat-ca-muschii-se-dezvolta-mai-repede-dupa-febra-musculara\/\" target=\"_blank\" rel=\"noopener noreferrer\">Este adev\u0103rat c\u0103 mu\u0219chii cresc mai repede dup\u0103 febra muscular\u0103?<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg\" alt=\"Stretchingul favorizeaz\u0103 recuperarea rapid\u0103 dup\u0103 antrenament\" class=\"wp-image-181170\" width=\"843\" height=\"562\" title=\"Stretchingul favorizeaz\u0103 recuperarea rapid\u0103 dup\u0103 antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min.jpg 2025w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipuri_de_stretching\"><\/span>Tipuri de stretching<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La fel cum exist\u0103&nbsp;<strong>diferite tipuri de antrenament<\/strong>, exist\u0103&nbsp;<strong>mai multe forme de stretching<\/strong>. C\u00e2nd v\u0103 \u00eenc\u0103lzi\u021bi, v\u0103 pute\u021bi concentra pe&nbsp;<strong>stretching-ul static, dinamic<\/strong>, dar \u0219i&nbsp;<strong>balistic<\/strong>. S\u0103 vedem care este diferen\u021ba dintre ele.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8] [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=\"wp-block-heading\">Stretchingul clasic<\/h3>\n\n\n\n<p>Acesta este&nbsp;<strong>cel mai frecvent tip de stretching<\/strong>. Tehnica sa este&nbsp;<strong>\u00eentinderea mu\u0219chilor, sau a unei grupe de mu\u0219ch<\/strong>i, p\u00e2n\u0103 la&nbsp;<strong>cel mai \u00eendep\u0103rtat punct<\/strong>&nbsp;al acestuia \u0219i apoi&nbsp;<strong>men\u021binerea \u00een aceast\u0103 pozi\u021bie.<\/strong>&nbsp;Acest tip de stretching este considerat a fi&nbsp;<strong>cel mai sigur mod de a \u00eentinde musculatura<\/strong>. Ofer\u0103 mu\u0219chilor \u0219i \u021besuturilor conjunctive&nbsp;<strong>suficient timp pentru relaxare<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stretchingul static&nbsp;<strong>se face de obicei \u00eenainte de antrenamentul de for\u021b\u0103<\/strong>, prin \u00eentinderea mu\u0219chilor, pe care urmeaz\u0103 s\u0103-i antrena\u021bi. \u00cens\u0103 mul\u021bi exper\u021bi consider\u0103 c\u0103&nbsp;<strong>acest tip de stretching este mai pu\u021bin eficient dec\u00e2t stretchingul dinamic<\/strong>, deoarece \u00eenc\u0103lzirea dinamic\u0103&nbsp;<strong>m\u0103re\u0219te<\/strong>&nbsp;semnificativ&nbsp;<strong>amplitudinea mi\u0219c\u0103rilor<\/strong><strong>.<\/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\">Stretchingul dinamic<\/h3>\n\n\n\n<p>Spre deosebire de stretchingul static, stretchingul dinamic este o&nbsp;<strong>modalitate popular\u0103 de a \u00eenc\u0103lzi mu\u0219chii \u00eenainte de exerci\u021biile aerobe.<\/strong>&nbsp;\u00cenc\u0103lzirea dinamic\u0103 const\u0103 din<strong>&nbsp;\u00eenc\u0103lzirea maxim\u0103 a mu\u0219chilor<\/strong>&nbsp;prin&nbsp;<strong>repetarea mi\u0219c\u0103rii de c\u00e2teva ori la r\u00e2nd.<\/strong>&nbsp;Scopul stretchingului dinamic este, prin urmare,&nbsp;<strong>\u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii<\/strong>&nbsp;\u00eenainte de a efectua orice sport, alergare, ciclism sau alt\u0103 activitate aerob\u0103. Un exemplu de stretching dinamic este un sprintul, unde se fac&nbsp;<strong>pa\u0219i excesiv de lungi<\/strong>&nbsp;\u00eenainte de alergare pentru a seta&nbsp;<strong>amplitudinea maxim\u0103 a mi\u0219c\u0103rii<\/strong>&nbsp;pentru ac\u021biunea care urmeaz\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg\" alt=\"Tipuri de stretching\" class=\"wp-image-181157\" width=\"843\" height=\"562\" title=\"Tipuri de stretching\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stretching balistic<\/h3>\n\n\n\n<p>Mul\u021bi practican\u021bi&nbsp;<strong>confund\u0103 acest tip de stretching cu cel dinamic<\/strong>. Dar, este o&nbsp;<strong>diferen\u021b\u0103 semnificativ\u0103<\/strong>&nbsp;\u00eentre ele. Baza stretchingului dinamic este format\u0103 din<strong>&nbsp;mi\u0219c\u0103ri regulate repetate \u0219i coordonate inten\u021bionat.<\/strong>&nbsp;\u00cen cazul, strtching-ului balistic se fac&nbsp;<strong>mi\u0219c\u0103ri neregulate, sacadate, \u00een mare parte aerobe<\/strong>, cum ar fi s\u0103rituri intense sau sprint. \u00cen acela\u0219i timp, \u00een timpul stretchingului balistic trebuie dep\u0103\u0219it\u0103 limita&nbsp;<strong>amplorii maxime a mi\u0219c\u0103rii.<\/strong>&nbsp;Dar, este important s\u0103 re\u021bine\u021bi c\u0103 acest tip de stretching este&nbsp;<strong>mai predispus la accidentare<\/strong>&nbsp;\u0219i ar trebui s\u0103 fie efectuat numai de sportivii cu experien\u021b\u0103.<\/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\">Stretchingul pasiv<\/h3>\n\n\n\n<p>\u00cen func\u021bie de&nbsp;<strong>tipul de for\u021b\u0103 care ac\u021bioneaz\u0103<\/strong>, stretchingul poate fi \u00eemp\u0103r\u021bit \u00een&nbsp;<strong>pasiv \u0219i activ<\/strong>. Stretchingul pasiv are loc atunci c\u00e2nd&nbsp;<strong>o for\u021b\u0103 extern\u0103 ajut\u0103 la atingerea punctului maxim al amplitudinii<\/strong>. Acest lucru se poate \u00eent\u00e2mpla ca urmare a&nbsp;<strong>gravita\u021biei, cu ajutorul altei persoane<\/strong>&nbsp;sau cu&nbsp;<strong>instrumente de \u00eentindere<\/strong><strong>,&nbsp;<\/strong>cum sunt&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/elastice-pentru-fitness-si-extensoare\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>benzile elastice<\/strong><\/a>&nbsp;sau&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/sistem-de-antrenament-tip-suspensie\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>sistemele de antrenament tip suspensie<\/strong><strong>.<\/strong><\/a>&nbsp;Ideea este c\u0103 mu\u0219chiul pe care dori\u021bi s\u0103 \u00eel \u00eentinde\u021bi nu este&nbsp;<strong>solicitat \u00een mod direct<\/strong>, a\u0219a c\u0103 v\u0103 pute\u021bi relaxa \u00een timpul stretching-ului. Stretching-ul pasiv este extrem de&nbsp;<strong>eficient \u00een ameliorarea crampelor musculare,<\/strong>&nbsp;care sunt tratate ca urmare a leziunilor.<\/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<h3 class=\"wp-block-heading\">Stretching activ<\/h3>\n\n\n\n<p>Stretching-ul activ se caracterizeaz\u0103 prin&nbsp;<strong>utilizarea propriei for\u021be<\/strong>&nbsp;pentru a&nbsp;<strong>men\u021bine pozi\u021bia de stretching<\/strong>. Deci este opusul stretchingului pasiv. Un exemplu este<strong>&nbsp;ridicarea piciorului de la sol din pozi\u021bia culcat<\/strong>,&nbsp;<strong>folosind doar for\u021ba piciorului<\/strong>&nbsp;pentru a-l men\u021bine sus. \u00cen cazul stretchingului pasiv pentru a men\u021bine piciorul \u00een aer&nbsp;<strong>pute\u021bi folosi sus\u021binerea m\u00e2inilor<\/strong>. Prin urmare, stretchingul activ este&nbsp;<strong>mult mai solicitant<\/strong>, dar&nbsp;<strong>mai eficient<\/strong>&nbsp;\u00een construirea mu\u0219chilor \u0219i a flexibilit\u0103\u021bii.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg\" alt=\"Cum s\u0103 face\u021bi o \u00eentindere corect\u0103 \u0219i eficient\u0103\" class=\"wp-image-181204\" width=\"843\" height=\"562\" title=\"Cum s\u0103 face\u021bi o \u00eentindere corect\u0103 \u0219i eficient\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Relaxarea miofascial\u0103<\/h3>\n\n\n\n<p>Aplicarea rolei pe mu\u0219chi&nbsp;<strong>elibereaz\u0103 tensiunea miofascial\u0103<\/strong>&nbsp;\u0219i&nbsp;<strong>\u00eembun\u0103t\u0103\u021be\u0219te flexibilitatea fasciilor<\/strong>. Fascia este un&nbsp;<strong>sistem specializat de \u021besut conjunctiv,<\/strong>&nbsp;care&nbsp;<strong>une\u0219te \u00eentregul corp<\/strong>. Influen\u021beaz\u0103&nbsp;<strong>oasele, mu\u0219chii, articula\u021biile, nervii<\/strong>&nbsp;\u0219i se g\u0103se\u0219te \u0219i \u00een&nbsp;<strong>creier \u0219i m\u0103duva spin\u0103rii.<\/strong>&nbsp;Prin urmare, este important s\u0103 ave\u021bi grij\u0103 de&nbsp;<strong>sistemul fascial \u0219i s\u0103 \u00eel stimula\u021bi \u00een mod regulat.<\/strong>&nbsp;Tensiunea \u00eentr-un punct fascial&nbsp;<strong>influen\u021beaz\u0103 \u0219i locurile mai \u00eendep\u0103rtate<\/strong>, deoarece este un sistem str\u00e2ns conectat. Prin urmare, dac\u0103 sim\u021bi\u021bi&nbsp;<strong>tensiune \u00een gamb\u0103<\/strong>, fi\u021bi siguri c\u0103 aceast\u0103 tensiune&nbsp;<strong>nu este doar \u00een gamb\u0103,<\/strong>&nbsp;dar \u0219i \u00een&nbsp;<strong>alte p\u0103r\u021bi ale corpului<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_faceti_un_stretching_corect_si_eficient\"><\/span>Cum s\u0103 face\u021bi un stretching corect \u0219i eficient<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Durata stretchingului<\/strong>&nbsp;\u2013 mai multe studii sugereaz\u0103 c\u0103 stretchingul sau relaxarea unei grupe musculare trebuie s\u0103 dureze aproximativ 30 p\u00e2n\u0103 la 60 de secunde.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/span><\/li><li><strong>Num\u0103rul de repet\u0103ri&nbsp;<\/strong>\u2013 depinde de mai mul\u021bi factori, cum ar fi condi\u021bia fizic\u0103, v\u00e2rsta sau sexul. \u00cens\u0103, nu ar trebui s\u0103 exagera\u021bi cu stretchingul \u0219i s\u0103 face\u021bi at\u00e2tea repet\u0103ri c\u00e2te sim\u021bi\u021bi. Este important s\u0103 v\u0103 asculta\u021bi corpul.<\/li><li><strong>Respira\u021bia<\/strong>&nbsp;\u2013 acest lucru v\u0103 va ajuta s\u0103 v\u0103 relaxa\u021bi corect. Ar trebui s\u0103 inspira\u021bi lent \u00eenainte de a \u00eentinde un mu\u0219chi \u0219i s\u0103 expira\u021bi \u00eencet \u00een timp ce \u00eel \u00eentinde\u021bi. Expira\u021bia nu trebuie s\u0103 fie for\u021bat\u0103, dar natural\u0103.<\/li><li><strong>C\u00e2nd se face stretchingul<\/strong>&nbsp;\u2013 dac\u0103 dori\u021bi s\u0103 ob\u021bine\u021bi rezultate optime \u0219i s\u0103 preveni\u021bi leziunile, stretchingul, \u00eenc\u0103lzirea mu\u0219chilor \u0219i relaxarea acestora ar trebui s\u0103 fac\u0103 parte din fiecare plan de antrenament.<\/li><\/ul>\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\"><span class=\"ez-toc-section\" id=\"Tipuri_de_stretching_in_functie_de_grupele_muscualre\"><\/span>Tipuri de stretching \u00een func\u021bie de grupele muscualre.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen\u021belege\u021bi deja&nbsp;<strong>teoria stretchingului \u0219i \u00eenc\u0103lzirii mu\u0219chilor,&nbsp;<\/strong>este timpul&nbsp;<strong>s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi exerci\u021bii fizice<\/strong>. Cum ar trebui&nbsp;<strong>s\u0103 arate stretchingul?<\/strong>&nbsp;Totul depinde de ce grup\u0103 muscular\u0103 decide\u021bi s\u0103 antrena\u021bi. Dar, este optim&nbsp;<strong>s\u0103 v\u0103 concentra\u021bi pe stretchingul \u00eentregului corp<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stretchingul \u00eentregului corp<\/h3>\n\n\n\n<p>Avantajul stretchingului \u00eentregului corp este c\u0103,&nbsp;<strong>indiferent de antrenamentul pe care \u00eel ve\u021bi face<\/strong>, fiecare mu\u0219chi&nbsp;<strong>va fi bine \u00eentins.<\/strong>&nbsp;<strong>\u00cencepe\u021bi de fiecare dat\u0103 de la cap \u0219i merge\u021bi spre picioare<\/strong>, f\u0103r\u0103 s\u0103 uita\u021bi nici o grup\u0103 muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">Pute\u021bi vedea un exemplu de&nbsp;<strong>stretching corect pentru \u00eentregul corp \u00eenainte de antrenament<\/strong>&nbsp;\u00een urm\u0103torul videoclip:<\/p>\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=\"Bowflex\u00ae Stretch | Five-Minute Full Body Stretch\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2L2lnxIcNmo?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<h3 class=\"wp-block-heading\">Stretchingul grupelor musculare individuale<\/h3>\n\n\n\n<p>O tehnic\u0103 din ce \u00een ce mai popular\u0103, \u00een special la culturi\u0219ti sau practican\u021bii fitness-ului, este s\u0103&nbsp;<strong>concentreze doar pe stretching-ul anumitor zone musculare<\/strong>, adic\u0103 cele care&nbsp;<strong>urmeaz\u0103 s\u0103 fie solicitate dup\u0103 \u00eentindere<\/strong>. A\u0219adar, uita\u021bi-v\u0103 la cum ar trebui&nbsp;<strong>s\u0103 arate \u00eentinderea mu\u0219chilor p\u0103r\u021bilor individuale ale corpului<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Laba piciorului \u0219i glezna \u2013&nbsp;<\/strong>mul\u021bi sportivi, \u00een special culturi\u0219tii, uit\u0103 s\u0103 \u00eenc\u0103lzeasc\u0103 aceast\u0103 zon\u0103 muscular\u0103. Ace\u0219ti&nbsp;<strong>mu\u0219chi sunt conecta\u021bi direct la mu\u0219chii gambei<\/strong>&nbsp;sau hamstrings, \u0219i se utilizeaz\u0103 \u00een principal pentru alergare, ciclism, dar \u0219i la antrenamente de for\u021b\u0103 \u00een timpul \u00eendrept\u0103rilor. Prin urmare, dac\u0103 nu v\u0103 \u00eentinde\u021bi bine picioarele \u0219i gleznele, v\u0103 pute\u021bi provoca leziuni nepl\u0103cute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stretching pentru laba piciorului \u0219i glezn\u0103:<\/strong><\/p>\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-rich is-provider-inglobeaza-manipulantul wp-block-embed-inglobeaza-manipulantul wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Top 3 Stretches for General Foot Pain\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/AXSj_5pBAKw?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 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-rich is-provider-inglobeaza-manipulantul wp-block-embed-inglobeaza-manipulantul wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lateral Sprained Ankle Stretches &amp; Exercises - Ask Doctor Jo\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3JJayVC0-20?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<p><strong>Gambe \u2013&nbsp;<\/strong>mu\u0219chii gambei sunt, de asemenea, adesea&nbsp;<strong>subestima\u021bi \u00een timpul \u00eenc\u0103lzirii.<\/strong>&nbsp;\u00cens\u0103, la gambe apar cele mai multe crampe musculare \u00een timpul exerci\u021biilor. Un exerci\u021biu excelent \u00een timpul \u00eenc\u0103lzirii este&nbsp;<strong>s\u0103 \u00eentinde\u021bi gamba \u00een timp ce sta\u021bi la perete.<\/strong>&nbsp;Prin urmare, sta\u021bi cu fa\u021ba la perete, p\u0103\u0219i\u021bi \u00eenainte cu piciorul drept \u0219i l\u0103sa\u021bi piciorul st\u00e2ng \u00eentins \u00een spate, astfel \u00eenc\u00e2t s\u0103 v\u0103 afla\u021bi \u00eentr-o u\u0219oar\u0103 pozi\u021bie de \u00eenclinare \u00een fa\u021b\u0103. \u00cempinge\u021bi c\u0103lc\u00e2iul piciorului \u00eentins \u00een spate spre sol p\u00e2n\u0103 c\u00e2nd sim\u021bi\u021bi c\u0103 se \u00eentinde gamba. Desigur, exist\u0103 mult mai multe exerci\u021bii pentru mu\u0219chii gambei, astfel \u00eenc\u00e2t v\u0103 pute\u021bi diversifica \u00eentotdeauna \u00eenc\u0103lzirea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stretching pentru gambe:<\/strong><\/p>\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-rich is-provider-inglobeaza-manipulantul wp-block-embed-inglobeaza-manipulantul wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Best 10 min Stretch to Slim Your Calves!  \u25c6 Emi \u25c6\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/khRGODISnNE?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<p><strong>Coapse \u2013&nbsp;<\/strong>aici este necesar s\u0103 v\u0103 concentra\u021bi asupra \u00eentinderii&nbsp;<strong>mu\u0219chilor din partea anterioar\u0103 \u0219i posterioar\u0103 a coapsei<\/strong>. La \u00eentinderea mu\u0219chilor din partea anterioar\u0103 a coapsei, este eficient exerci\u021biul&nbsp;<strong>\u201e\u00eentinderea piciorului \u00een spate\u201d.<\/strong>&nbsp;Sta\u021bi cu ambele picioare pe sol \u0219i \u00eendoi\u021bi un picior, astfel \u00eenc\u00e2t c\u0103lc\u00e2iul s\u0103 v\u0103 ating\u0103 mu\u0219chii fesieri. Apoi apuca\u021bi c\u0103lc\u00e2iul cu m\u00e2inile \u0219i r\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie cel pu\u021bin 30 de secunde. \u00cen timpul acestui exerci\u021biu, ar trebui s\u0103 sim\u021bi\u021bi cum<strong>&nbsp;se \u00eentind mu\u0219chii din partea anterioar\u0103 a coapsei.<\/strong>&nbsp;\u00cen schimb, dac\u0103 dori\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi mu\u0219chii din spatele coapsei sau hamstrings, trebuie s\u0103 v\u0103 concentra\u021bi pe alte tipuri de exerci\u021bii fizice. A\u0219eza\u021bi-v\u0103 pe sol cu picioarele \u00eentinse. \u021aine\u021bi spatele drept \u0219i \u00eencerca\u021bi s\u0103 v\u0103 atinge\u021bi degetele de la m\u00e2ini degetele picioarelor. Dar, nu \u00eendoi\u021bi niciodat\u0103 picioarele de la genunchi \u00een timpul acestui exerci\u021biu, c\u0103 va fi ineficient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stretching pentru coapse:<\/strong><\/p>\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-rich is-provider-inglobeaza-manipulantul wp-block-embed-inglobeaza-manipulantul wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lower Body Stretching Routine for Flexibility - Fitness Blender Cool Down Stretches\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/iN3sHkni1gI?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<p><strong>Spate<\/strong>&nbsp;\u2013 atunci c\u00e2nd se \u00eenc\u0103lze\u0219te spatele, este necesar s\u0103 \u00eencepe\u021bi s\u0103 \u00eentinde\u021bi coloana vertebral\u0103 din zona cervical\u0103. Aceast\u0103 zon\u0103 este implicat\u0103 \u00een multe exerci\u021bii cardio sau de for\u021b\u0103. Tipul de baz\u0103 de \u00eenc\u0103lzire este&nbsp;<strong>aplecarea capului<\/strong>&nbsp;\u00een fa\u021b\u0103, spate, st\u00e2nga \u0219i dreapta. Dup\u0103 \u00eenc\u0103lzirea zonei cervicale, merge\u021bi \u00een jos, spre partea lombar\u0103, pe care o ve\u021bi&nbsp;<strong>\u00eentinde cu aplecarea \u00een fa\u021b\u0103 \u0219i spate<\/strong>&nbsp;a \u00eentregului corp. Atunci c\u00e2nd \u00eenc\u0103lzi\u021bi zona g\u00e2tului, zona cervical\u0103, dar \u0219i partea inferioar\u0103 a spatelui, pute\u021bi folosi \u0219i pozi\u021bii din yoga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stretching pentru spate:<\/strong><\/p>\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-rich is-provider-inglobeaza-manipulantul wp-block-embed-inglobeaza-manipulantul wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Fix \u201cLow Back\u201d Pain (INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/DWmGArQBtFI?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 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-rich is-provider-inglobeaza-manipulantul wp-block-embed-inglobeaza-manipulantul wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Yoga for Neck and Shoulder Relief - Yoga With Adriene\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SedzswEwpPw?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<p><strong>Umerii, tricepsul \u0219i bicepsul&nbsp;<\/strong>\u2013 baza exerci\u021biului de streching al um\u0103rului este \u00eentinderea unei m\u00e2ini, \u00eendoirea acesteia din cot \u0219i pozi\u021bionarea ei \u00een spatele capului \u00een timp ce o \u021bine\u021bi cu cealalt\u0103 m\u00e2n\u0103. Desigur, acesta este unul dintre cele mai u\u0219oare exerci\u021bii, dar dac\u0103 v\u0103 a\u0219teapt\u0103 un antrenament de umeri mai dificil, ar trebui s\u0103 v\u0103 concentra\u021bi pe&nbsp;<strong>o \u00eenc\u0103lzire mai complex\u0103.<\/strong>&nbsp;Acela\u0219i lucru este valabil \u0219i pentru triceps \u0219i biceps, c\u0103rora ar trebui s\u0103 le dedica\u021bi timp separat \u00een cadrul exerci\u021biilor de stretching.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stretching pentru umeri:<\/strong><\/p>\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-rich is-provider-inglobeaza-manipulantul wp-block-embed-inglobeaza-manipulantul wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Shoulder Stretch to Fix Your Shoulders (GET DEEP!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/J9yRiOeVvIM?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<p class=\"has-text-align-center\"><strong>Stretching pentru biceps:<\/strong><\/p>\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-rich is-provider-inglobeaza-manipulantul wp-block-embed-inglobeaza-manipulantul wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Biceps (FEEL IT INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/_e1hQUxTAHc?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<p class=\"has-text-align-center\"><strong>Stretching pentru triceps:<\/strong><\/p>\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-rich is-provider-inglobeaza-manipulantul wp-block-embed-inglobeaza-manipulantul wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Triceps (AND HOW NOT TO!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yAvpW_zKJmI?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<p><strong>Defalcarea planului de antrenament \u00een pa\u0219i:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>\u00eenc\u0103lzirea muscular\u0103 prin activitate aerob\u0103 scurt\u0103<\/li><li>\u00eentinderea \u00eentregului corp sau a unei anumite grupe de mu\u0219chi<\/li><li>antrenamentul propriu-zis<\/li><li>\u00eentinderea \u00eentregului corp dup\u0103 antrenament<\/li><li>relaxarea<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Re\u021bine\u021bi c\u0103&nbsp;<strong>nu se vor ob\u021bine rezultate f\u0103r\u0103 executarea corect\u0103 a exerci\u021biilor individuale<\/strong>. A\u0219adar, dac\u0103 decide\u021bi s\u0103 include\u021bi stretchingul \u0219i \u00eenc\u0103lzirea \u00een planul vostru de antrenament, ceea ce ar trebui s\u0103 face\u021bi cu siguran\u021b\u0103 este s\u0103&nbsp;<strong>studia\u021bi cu aten\u021bie tehnica corect\u0103 a exerci\u021biilor<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Credem c\u0103 v-am oferit toate informa\u021biile importante despre&nbsp;<strong>stretching, \u00eenc\u0103lzirea \u0219i relaxarea mu\u0219chilor.<\/strong>&nbsp;<strong>Include\u021bi \u00eenc\u0103lzirea \u00een planul vostru de antrenament?<\/strong>&nbsp;\u00cemp\u0103rt\u0103\u0219i\u021bi-ne experien\u021bele voastre \u00een rubrica de comentarii \u0219i, dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l<strong>&nbsp;distribui\u021bi mai departe<\/strong><strong>.<\/strong><\/p>\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\/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\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\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","protected":false},"excerpt":{"rendered":"<p>Stretchingul sau \u00eenc\u0103lzirea sunt baza fiec\u0103rui plan de antrenament, care din p\u0103cate sunt adesea uitate. \u00cens\u0103 joac\u0103 un rol cu adev\u0103rat important \u00een construirea masei musculare, reducerea febrei musculare \u0219i eliminarea leziunilor. Citi\u021bi ce tehnici de streching cunoa\u0219tem \u0219i ce beneficii includ.<\/p>\n","protected":false},"author":22,"featured_media":181346,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7226,7214,7382],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252897","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-incalzire","10":"tag-regenerare","11":"tag-stretching-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>\u00cenc\u0103lzirea, stretchingul \u0219i relaxarea - sunt cu adev\u0103rat importante? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"De ce s\u0103 include\u021bi exerci\u021biile de stretching \u0219i \u00eenc\u0103lzirea \u00een planul de antrenament? 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