{"id":259864,"date":"2021-06-09T14:53:00","date_gmt":"2021-06-09T12:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259864"},"modified":"2021-06-09T14:54:23","modified_gmt":"2021-06-09T12:54:23","slug":"8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/","title":{"rendered":"8 cele mai bune exerci\u021bii pentru fese \u0219i picioare cu Kettlebell"},"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\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/#10_avantaje_ale_exercitiilor_cu_kettlebell\" title=\"10 avantaje ale exerci\u021biilor cu kettlebell\">10 avantaje ale exerci\u021biilor cu kettlebell<\/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\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/#8_cele_mai_bune_exercitii_pentru_fese_si_picioare_cu_gantera_Kettlebell\" title=\"8 cele mai bune exerci\u021bii pentru fese \u0219i picioare cu gantera Kettlebell\">8 cele mai bune exerci\u021bii pentru fese \u0219i picioare cu gantera Kettlebell<\/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\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/#Cum_sa_includeti_aceste_exercitii_in_antrenamentul_vostru\" title=\"Cum s\u0103 include\u021bi aceste exerci\u021bii \u00een antrenamentul vostru?\">Cum s\u0103 include\u021bi aceste exerci\u021bii \u00een antrenamentul vostru?<\/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\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Kettlebell &#8211; o minge din fier cu m\u00e2ner<\/strong> pe care o pute\u021bi g\u0103si \u00een aproape orice centru fitness. De\u0219i la prima vedere nu arat\u0103 ca o ganter\u0103 obi\u0219nuit\u0103, <strong>aproape toat\u0103 lumea \u0219tie la ce se folose\u0219te<\/strong>. Unii probabil consider\u0103 kettlebell o greutate prea mare sau o greutate \u00eenvechit\u0103. Acest <strong>accesoriu <\/strong>nu a fost inventat de un \u201eguru\u201d \u00een domeniul marketing-ului pentru fitness dup\u0103 anii 2000, c\u00e2nd antrenamentul cu kettlebell a devenit o tendin\u021b\u0103 uria\u0219\u0103 peste tot \u00een lume. <strong>Grecii antici practicau deja antrenamente cu o greutate similar\u0103 \u00een preg\u0103tirea lor pentru primele olimpiade<\/strong>. \u00cenc\u0103 din cele mai vechi timpuri, <strong>c\u0103lug\u0103rii Shaolin<\/strong> s-au antrenat astfel datorit\u0103 blocurilor de piatr\u0103 cu g\u0103uri pentru o mai bun\u0103 prindere.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen istoria modern\u0103, majoritatea surselor sunt de acord c\u0103 <strong>\u201eboom-ul\u201d Kettlebell \u00ee\u0219i are r\u0103d\u0103cinile \u00een Rusia<\/strong>. \u00cen secolul al XIX-lea, <strong>dr. Vladislav Kraevsky<\/strong> a \u00eenceput s\u0103 promoveze acest accesoriu, pe atunci numit \u201eGirya\u201d. A \u00eenceput s\u0103 o foloseasc\u0103 \u00een <strong>medicina sportiv\u0103<\/strong> \u0219i apoi \u00een <strong>preg\u0103tirea fizic\u0103 a solda\u021bilor ru\u0219i<\/strong>. Popularitatea antrenamentului cu kettlebell \u00een Rusia a crescut p\u00e2n\u0103 la punctul \u00een care acest tip de antrenament face parte din cultura lor. <strong>Aceast\u0103 bucat\u0103 de fier u\u0219or de prins a devenit popular\u0103 \u00een centrele de antrenament din SUA la \u00eenceputul secolului XXI<\/strong>, probabil datorit\u0103 antrenorului bielorus <strong>Pavel Tsatsouline<\/strong>, care pe atunci preg\u0103tea solda\u021bi ai for\u021belor speciale sovietice \u0219i, dup\u0103 ce a emigrat \u00een SUA, membri ai Corpului de Marin\u0103 al Statelor Unite. <strong>Antrenamentul cu kettlebell s-a r\u0103sp\u00e2ndit treptat din Statele Unite \u00een \u00eentreaga lume<\/strong>, a\u0219a \u00eenc\u00e2t ast\u0103zi ne putem bucura sau nu c\u0103 face parte din antrenamentul nostru. <span style=\"color:#ff6600\" class=\"tadv-color\">[1-2]<\/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.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1124x749.jpg\" alt=\"Istoricul exerci\u021biilor cu kettlebell\" class=\"wp-image-240951\" width=\"843\" height=\"562\" title=\"Istoricul exerci\u021biilor cu kettlebell\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_avantaje_ale_exercitiilor_cu_kettlebell\"><\/span>10 avantaje ale exerci\u021biilor cu kettlebell<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd lucra\u021bi cu kettlebell nu numai c\u0103 sim\u021bi\u021bi c\u0103 lucra\u021bi din greu, ci <strong>v\u0103 ve\u021bi duce antrenamentul la un nou nivel de distrac\u021bie, iar efortul depus se va vedea \u00een cur\u00e2nd sub form\u0103 de mari rezultate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru ca antrenamentele voastre s\u0103 nu fie \u00een zadar atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi sau s\u0103 dezvolta\u021bi mas\u0103 muscular\u0103, <strong>este important s\u0103 v\u0103 ajusta\u021bi alimenta\u021bia \u0219i s\u0103 respecta\u021bi echilibrul energetic<\/strong>. Dac\u0103 v\u0103 intereseaz\u0103 mai multe informa\u021bii despre cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi alimenta\u021bia, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Un ghid simplu despre num\u0103ratul caloriilor \u0219i atingerea obiectivelor<\/a>.<\/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\"><ol>   <li>Pute\u021bi s\u0103 o utiliza\u021bi \u00een timpul antrenamentului de for\u021b\u0103 sau al antrenamentulelor HIIT<\/li> <\/ol><\/h3>\n\n\n\n<p>Pute\u021bi include exerci\u021bii cu kettlebell \u00een practic<strong> toate antrenamentele preferate<\/strong>. Crossfiterii care nici m\u0103car nu se tem s\u0103 alerge cu aceast\u0103 ganter\u0103 v-ar spune cu siguran\u021b\u0103 c\u0103 pute\u021bi face aproape orice cu ea. Pute\u021bi include genuflexiuni cu kettlebell \u00een <strong>antrenamentele voastre de for\u021b\u0103<\/strong>, sau fand\u0103ri \u00een <strong>antrenamentele intensive HIIT<\/strong>, spre exemplu. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu a\u021bi auzit \u00eenc\u0103 de antrenamentul HIIT \u0219i dori\u021bi s\u0103 afla\u021bi mai multe despre acesta, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/6-motive-de-ce-sa-incercati-antrenamentul-cu-intervale-de-mare-intensitate-hiit-si-planul-de-antrena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 motive pentru care s\u0103 \u00eencerca\u021bi antrenamentul cu intervale de mare intensitate (hiit) \u0219i planul de antrenament<\/a><\/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\"><strong>2.<\/strong> V\u0103 pute\u021bi lucra tot corpul cu aceast\u0103 ganter\u0103<\/h3>\n\n\n\n<p>Pute\u021bi implica \u00een antrenament <strong>mu\u0219chii picioarelor, ai feselor, mu\u0219chii abdomenului, spatelui, umerilor, bra\u021belor, dar \u0219i ai pieptului \u0219i ai bra\u021belor<\/strong> atunci c\u00e2nd folosi\u021bi gantera kettlebell. O pute\u021bi folosi \u00een loc de bar\u0103 clasic\u0103 pentru aproape toate exerci\u021biile. V\u0103 vom ar\u0103ta acest tip de exerci\u021bii particulare mai t\u00e2rziu \u00een articol.<\/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\"><strong>3.<\/strong> Este ideal\u0103 pentru exerci\u021bii articulare complexe<\/h3>\n\n\n\n<p>Nu numai c\u0103 v\u0103 ve\u021bi lucra to\u021bi mu\u0219chii corpului, dar <strong>pute\u021bi implica \u00een antrenament mai multe p\u0103r\u021bi ale corpului simultan \u00eentr-un singur exerci\u021biu<\/strong>. De exemplu, ridicarea turceasc\u0103 cu kettlebell-ul v\u0103 aduce \u201eexerci\u021biul complex\u201d la un cu totul alt nivel, deoarece aici implica\u021bi at\u00e2t partea inferioar\u0103 a corpului, c\u00e2t \u0219i pe cea superioar\u0103, \u00een timp ce trunchiul este implicat pe tot parcursul timpului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8344,36358,86089,101656\" ><\/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=\"wp-block-heading\"><strong>4.<\/strong> V\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi for\u021ba, rezisten\u021ba \u0219i mobilitatea articula\u021biilor<\/h3>\n\n\n\n<p>Folosind <strong>kettlebell-ul pentru diferite tipuri de antrenament<\/strong>e, v\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi puterea, rezisten\u021ba \u0219i, <strong>cu ajutorul unei tehnici potrivite, este posibil chiar s\u0103 v\u0103 extinde\u021bi gama de mi\u0219c\u0103ri la nivelul \u0219oldurilor sau al umerilor<\/strong>. Unele exerci\u021bii cu kettlebell, cum ar fi ridic\u0103rile turce\u0219ti, sunt destul de <strong>dificile atunci c\u00e2nd vine vorba de mobilitate<\/strong>. Prin includerea lor \u00een antrenament, pute\u021bi contribui la <strong>\u00eembun\u0103t\u0103\u021birea gamei de mi\u0219care \u0219i a stabilit\u0103\u021bii articula\u021biilor<\/strong>. Pute\u021bi beneficia de aceasta chiar \u0219i \u00een via\u021ba de zi cu zi, deoarece o bun\u0103 mobilitate v\u0103 poate proteja de leziunile nepl\u0103cute cauzate, spre exemplu, de un accident \u201enefericit&#8221;. <span style=\"color:#ff6600\" class=\"tadv-color\">[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\"><strong>5.<\/strong> V\u0103 ve\u021bi sus\u021bine o postur\u0103 adecvat\u0103<\/h3>\n\n\n\n<p>Atunci c\u00e2nd folosi\u021bi kettlebell-ul \u00een mod corespunz\u0103tor \u0219i, prin urmare, acorda\u021bi aten\u021bie tehnicii \u0219i implic\u0103rii corespunz\u0103toare a trunchiului corpului, pute\u021bi <strong>\u00eembun\u0103t\u0103\u021bi stabilitatea coloanei vertebrale \u0219i a posturii generale<\/strong>. Acest lucru este util nu numai \u00een timpul antrenamentului, ci \u0219i \u00een via\u021ba de zi cu zi. <strong>\u00cen acest fel, lupta\u021bi preventiv \u0219i \u00eempotriva durerilor de spate<\/strong>. [5-6] Dac\u0103 v\u0103 intereseaz\u0103 ce anume poate avea un impact asupra durerilor de spate, citi\u021bi articolul nostru intitulat<a href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/\" target=\"_blank\" aria-label=\" 7 sfaturi despre cum s\u0103 sc\u0103pa\u021bI de durerile de spate cauzate de perioadele lungi de \u0219edere. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>7 sfaturi despre cum s\u0103 sc\u0103pa\u021bI de durerile de spate cauzate de perioadele lungi de \u0219edere<\/strong>.<\/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\"><strong>6.<\/strong> V\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi capacitatea de prindere<\/h3>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 antrena\u021bi cu kettlebell, v\u0103 <strong>\u00eent\u0103ri\u021bi \u0219i mu\u0219chii antebra\u021belor, palmelor \u0219i degetelor, ceea ce v\u0103 \u00eembun\u0103t\u0103\u021be\u0219te semnificativ puterea de prindere<\/strong>. Acest lucru se va observa, spre exemplu, \u00een timp ce ve\u021bi efectua trac\u021biuni la bara orizontal\u0103, \u00een timpul \u00eendrept\u0103eilor sau chiar pe drumul spre cas\u0103 de la magazin c\u00e2nd ve\u021bi c\u0103ra saco\u0219ele pline cu bun\u0103t\u0103\u021bi pentru s\u0103pt\u0103m\u00e2na urm\u0103toare.<span style=\"color:#ff6600\" class=\"tadv-color\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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 loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-900x1124.jpg\" alt=\"Avantajele antrenamentului cu Kettlebell\" class=\"wp-image-240738\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/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\"><strong>7.<\/strong> Poate fi un nou impuls \u00een antrenamentul vostru<\/h3>\n\n\n\n<p>Ave\u021bi nevoie de o schimbare \u00een rutina de antrenament? <strong>Atunci l\u0103sa\u021bi kettlebell-ul s\u0103 devin\u0103 o parte din planul vostru de antrenament de acas\u0103.<\/strong> Cu ajutorul acesteia <strong>ve\u021bi descoperi noi exerci\u021bii, ve\u021bi implica mu\u0219chi pe care i-a\u021bi neglijat p\u00e2n\u0103 acum<\/strong> \u0219i ve\u021bi evita stereotipurile \u00een antrenament. Pute\u021bi citi mai multe despre cum s\u0103 v\u0103 planifica\u021bi antrenamentul, s\u0103 dep\u0103\u0219i\u021bi stagnarea \u0219i s\u0103 pierde\u021bi \u00een greutate \u00een articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pute\u021bI c\u00e2\u0219tiga mas\u0103 muscular\u0103 mai repede sau pute\u021bI pierde \u00een greutate prin surprinderea mu\u0219chilor?<\/a><\/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\"><strong>8.<\/strong> V\u0103 ajut\u0103 s\u0103 arde\u021bi calorii \u00een mod eficient<\/h3>\n\n\n\n<p>Exerci\u021biile cu kettlebell sunt <strong>\u00een primul r\u00e2nd exerci\u021bii de for\u021b\u0103, \u00eens\u0103 atunci c\u00e2nd cre\u0219te\u021bi intensitatea antrenamentului, acesta poate deveni cu u\u0219urin\u021b\u0103 cardio<\/strong>. Drept urmare, <strong>ve\u021bi arde o cantitate mare de calorii nu numai \u00een timpul antrenamentului, ci \u0219i dup\u0103 acesta<\/strong>, deoarece masa voastr\u0103 muscular\u0103 va avea nevoie de energie pentru regenerare \u0219i dezvoltare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Acest lucru depinde \u00eentotdeauna de programul de antrenament specific \u0219i de intensitate<\/strong>, \u00eens\u0103, spre exemplu, o femeie cu greutatea de 60 kg poate arde aproximativ 504 kcal \u00een 60 de minute de antrenament intens cu kettlebell iar un b\u0103rbat cu greutatea de 80 kg aproximativ 672 kcal. Aceste valori energetice corespund unui pr\u00e2nz sau o cin\u0103 mai bogat\u0103. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul cardio sau HIIT este adesea folosit pentru a arde gr\u0103simile \u0219i caloriile c\u00e2t mai eficient posibil. Dac\u0103 v\u0103 intereseaz\u0103 care dintre aceste antrenamente este mai potrivit pentru arderea gr\u0103similor, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" aria-label=\"Antrenament clasic cardio sau hiit \u2013 care arde mai bine gr\u0103simile? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Antrenament clasic cardio sau hiit \u2013 care arde mai bine gr\u0103simile?<\/a><\/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\"><strong>9.<\/strong> Este compact\u0103\n\n&nbsp;\n\n&nbsp;<\/h3>\n\n\n\n<p><strong>Gantera kettlebell nu ocup\u0103 mult spa\u021biu acas\u0103.<\/strong> Astfel, o pute\u021bi ascunde sub pat sau \u00een col\u021bul camerei, chiar \u0219i \u00een cea mai mic\u0103 \u00eenc\u0103pere. Desigur, depinde de num\u0103rul de gantere achizi\u021bionate, \u00eens\u0103 acestea ocup\u0103 mai pu\u021bin spa\u021biu dec\u00e2t aparatele de exerci\u021bii sau<a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" ganterele clasice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> ganterele clasice<\/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\"><strong>10.<\/strong> Exist\u0103 o mul\u021bime de variante dintre care pute\u021bi alege<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi \u00eencep\u0103tori, este suficient\u0103 o greutate mai mic\u0103 (spre exemplu, un kettlebell de 4 sau 8 kg). Dac\u0103 face\u021bi mi\u0219care \u00een mod regulat, ve\u021bi deveni mai puternici \u00een timp \u0219i, astfel, pute\u021bi \u00eencerca s\u0103 v\u0103 antrena\u021bi cu o ganter\u0103 de 12 sau 16 kg. <strong>Dac\u0103 nu v\u0103 place s\u0103 ave\u021bi mai multe gantere tip kettlebell cu greut\u0103\u021bi diferite \u0219i dori\u021bi s\u0103 economisi\u021bi spa\u021biu, atunci un<a aria-label=\" kettlebell reglabil  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> kettlebell reglabil <\/a>cu greut\u0103\u021bi de la 4,5 la 18 kg este ideal pentru voi<\/strong>, deoarece este potrivit at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru cei avansa\u021bi.<\/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.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-1124x749.jpg\" alt=\"Ce greut\u0103\u021bi au ganterele kettlebell?\" class=\"wp-image-240756\" width=\"843\" height=\"562\" title=\"Ce greut\u0103\u021bi au ganterele kettlebell?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_cele_mai_bune_exercitii_pentru_fese_si_picioare_cu_gantera_Kettlebell\"><\/span>8 cele mai bune exerci\u021bii pentru fese \u0219i picioare cu gantera Kettlebell<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 exerci\u021biile cu gantera kettlebell sunt complet noi pentru voi, <strong>\u00eencepe\u021bi cu o greutate mai mic\u0103<\/strong> \u0219i acorda\u021bi o aten\u021bie deosebit\u0103 <strong>efectu\u0103rii corecte a exerci\u021biilor specifice<\/strong>. Odat\u0103 ce deveni\u021bi mai \u00eencrez\u0103tori \u00een tehnica exerci\u021biilor iar greutatea cu care sunte\u021bi obi\u0219nui\u021bi nu mai reprezint\u0103 o provocare pentru voi, nu ezita\u021bi s\u0103 \u00eencepe\u021bi s\u0103 utiliza\u021bi un kettlebell mai greu sau s\u0103 ad\u0103uga\u021bi greut\u0103\u021bi la kettlebell-ul reglabil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nu uita\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi u\u0219or \u00eenainte de fiecare antrenament<\/strong>, fie alerg\u00e2nd pe loc, fie efectu\u00e2nd s\u0103rituri sau mi\u0219c\u0103ri de dans, <strong>apoi trece\u021bi la un stretching dinamic<\/strong>, \u00een cadrul c\u0103ruia s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi toate articula\u021biile importante, cum ar fi cele ale genunchilor sau ale \u0219oldurilor printr-o mi\u0219care circular\u0103 \u0219i apoi efectua\u021bi <strong>un stretching static<\/strong>. Dori\u021bi s\u0103 afla\u021bi mai multe despre stretching, tipurile de stretching \u0219i beneficiile sale? Atunci citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00cenc\u0103lzirea, stretchingul \u0219i relaxarea \u2013 sunt cu adev\u0103rat importante?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toate aceste exerci\u021bii pot fi efectuate \u0219i cu <strong>propria greutate<\/strong>, f\u0103r\u0103 a utiliza greut\u0103\u021bi. Prin antrenarea <strong>mu\u0219chilor mari<\/strong>, precum cei din partea din fa\u021b\u0103 \u0219i din spate a coapselor, precum \u0219i din partea de jos, <strong>ve\u021bi arde o mul\u021bime de calorii \u00een acela\u0219i timp<\/strong>. Urm\u0103toarele exerci\u021bii sunt complexe, prin urmare ve\u021bi implica \u0219i <strong>trunchiul, mu\u0219chii bra\u021belor \u0219i ai spatelui<\/strong>, pe l\u00e2ng\u0103 mu\u0219chii primari ai membrelor inferioare.<\/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\"><ol>   <li>Genuflexiuni cu kettlebell<\/li> <\/ol><\/h3>\n\n\n\n<p><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: Dep\u0103rta\u021bi picioarele pu\u021bin mai mult dec\u00e2t l\u0103\u021bimea umerilor. Lua\u021bi kettlebell-ul cu bra\u021bele \u00eentinse pe l\u00e2ng\u0103 corp. Spatele trebuie s\u0103 fie drept, cu umerii \u00een jos, cu abdomenul \u00eencordat \u0219i cu privirea \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectuarea exerci\u021biului<\/strong>: face\u021bi o genuflexiune, kettlebell-ul poate atinge u\u0219or podeaua \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 contract\u00e2ndu-v\u0103 coapsele \u0219i fesierii. Bra\u021bele r\u0103m\u00e2n \u00een aceea\u0219i pozi\u021bie pe tot parcursul exerci\u021biului. Genunchii sunt \u00eendrepta\u021bi spre exterior iar greutatea corpului este pe toat\u0103 suprafa\u021ba t\u0103lpilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gre\u0219eli frecvente<\/strong>: spate rotunjit sau prea \u00eendoit, genunchi \u00eendrepta\u021bi spre interior, umeri ridica\u021bi spre urechi, greutatea corporal\u0103 este concentrat\u0103 pe degetele de la picioare, \u00eenclinare excesiv\u0103 \u00een fa\u021b\u0103, raz\u0103 mic\u0103 de mi\u0219care.<\/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.cz\/blog\/wp-content\/uploads\/2021\/04\/1.-Kettlebell-drep.gif\" alt=\"Cum s\u0103 executa\u021bi corect genuflexiunile cu kettlebell\" class=\"wp-image-240770\" width=\"843\" height=\"474\" title=\"Cum s\u0103 executa\u021bi corect genuflexiunile cu kettlebell-ul\"\/><\/figure><\/div>\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\">2. \u00cendrept\u0103ri cu kettlebell<\/h3>\n\n\n\n<p><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: Dep\u0103rta\u021bi picioarele pu\u021bin mai mult dec\u00e2t l\u0103\u021bimea umerilor. Lua\u021bi kettlebell-ul cu ambele bra\u021be \u00eentinse pe l\u00e2ng\u0103 corp. Spatele trebuie s\u0103 fie drept, cu umerii \u00een jos, cu abdomenul \u00eencordat \u0219i cu privirea \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectuarea exerci\u021biului<\/strong>: l\u0103sa\u021bi-v\u0103 \u00een jos av\u00e2nd \u0219oldurile \u00eenapoi \u0219i genunchii u\u0219or \u00eendoi\u021bi. Bra\u021bele r\u0103m\u00e2n \u00een aceea\u0219i pozi\u021bie pe tot parcursul exerci\u021biului. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 contract\u00e2ndu-v\u0103 coapsele \u0219i fesierii. Genunchii sunt \u00eendrepta\u021bi spre exterior iar greutatea corpului este pe toat\u0103 suprafa\u021ba t\u0103lpilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gre\u0219eli frecvente<\/strong>: spate rotunjit sau prea \u00eendoit, genunchi \u00eendrepta\u021bi spre interior, umeri ridica\u021bi spre urechi, greutatea corporal\u0103 este concentrat\u0103 pe degetele de la picioare, \u00eenclinare excesiv\u0103 \u00een fa\u021b\u0103, raz\u0103 mic\u0103 de mi\u0219care.<\/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.cz\/blog\/wp-content\/uploads\/2021\/04\/2.-Kettlebell-mrtvy-tah.gif\" alt=\"Cum s\u0103 executa\u021bi corect \u00eendrept\u0103ri cu kettlebell\" class=\"wp-image-240784\" width=\"843\" height=\"474\" title=\"Cum s\u0103 executa\u021bi corect deadlift-uri cu kettlebell-ul\"\/><\/figure><\/div>\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\">3. Fand\u0103ri spre \u00eenapoi efectuate cu kettlebell<\/h3>\n\n\n\n<p><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: Dep\u0103rta\u021bi moderat picioarele. \u021aine\u021bi kettlebell-ul de m\u00e2ner cu ambele m\u00e2ini \u0219i men\u021bine\u021bi-l aproape de piept, \u00eendoind bra\u021bele din coate. Spatele trebuie s\u0103 fie drept, cu umerii \u00een jos, cu abdomenul \u00eencordat \u0219i cu privirea \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectuarea exerci\u021biului<\/strong>: face\u021bi o fandare \u00eentinz\u00e2nd un picior spre partea din spate \u0219i \u00eendoind genunchiul celuilalt picior. Genunchiul din spate poate atinge u\u0219or podeaua. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 cu ajutorul coapselor \u0219i a fesierilor. Face\u021bi aceea\u0219i mi\u0219care cu cel\u0103lalt picior. Greutatea corporal\u0103 trebuie s\u0103 fie pe toat\u0103 suprafa\u021ba t\u0103lpilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gre\u0219eli frecvente<\/strong>: spate rotunjit sau prea \u00eendoit, umeri ridica\u021bi spre urechi, \u00eenclinare excesiv\u0103 \u00een fa\u021b\u0103, raz\u0103 mic\u0103 de mi\u0219care, genunchiul nu este aliniat cu degetele de la picioare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/3.-Kettlebell-Vypady-vzad.gif\" alt=\"Cum s\u0103 executa\u021bi corect fand\u0103ri spre \u00eenapoi cu kettlebell\" class=\"wp-image-240798\" width=\"843\" height=\"474\" title=\"Cum s\u0103 executa\u021bi corect fand\u0103ri \u00eenapoi cu kettlebell-ul\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Fand\u0103ri laterale efectuate cu kettlebell<\/h3>\n\n\n\n<p><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: dep\u0103rta\u021bi moderat picioarele. \u021aine\u021bi kettlebell-ul de m\u00e2ner cu ambele m\u00e2ini \u0219i men\u021bine\u021bi-l aproape de piept, \u00eendoind bra\u021bele din coate. Genunchiul piciorului care este \u00een mi\u0219care trebuie \u00eendreptat spre exterior \u00een timp ce \u00eel \u00eendoi\u021bi. Spatele trebuie s\u0103 fie drept, cu umerii \u00een jos, cu abdomenul \u00eencordat \u0219i cu privirea \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectuarea exerci\u021biului<\/strong>: efectua\u021bi o mi\u0219care p\u0103\u0219ind \u00een lateral \u0219i \u00eendoind genunchiul unui picior. Cel\u0103lalt picior r\u0103m\u00e2ne \u00eentins. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 cu ajutorul feselor \u0219i a coapselor. Face\u021bi aceea\u0219i mi\u0219care cu cel\u0103lalt picior. Greutatea corporal\u0103 trebuie s\u0103 fie pe toat\u0103 suprafa\u021ba t\u0103lpilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gre\u0219eli frecvente<\/strong>: spate rotunjit sau prea \u00eendoit, umeri ridica\u021bi spre urechi, genunchiul piciorului angajat \u00een mi\u0219care este \u00eendreptat spre interior \u00een timpul \u00eenclin\u0103rii, raz\u0103 mic\u0103 de mi\u0219care.<\/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.cz\/blog\/wp-content\/uploads\/2021\/04\/4.-Kettlebell-vypady-do-strany-1.gif\" alt=\"Cum s\u0103 executa\u021bi corect fand\u0103ri laterale cu kettlebell\" class=\"wp-image-240812\" width=\"843\" height=\"474\" title=\"Cum s\u0103 executa\u021bi corect fand\u0103ri laterale cu kettlebell-ul\"\/><\/figure><\/div>\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\">5. Genuflexiuni cu s\u0103ritur\u0103 efectuate cu kettlebell<\/h3>\n\n\n\n<p><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: Dep\u0103rta\u021bi picioarele pu\u021bin mai mult dec\u00e2t l\u0103\u021bimea umerilor. Lua\u021bi kettlebell-ul cu ambele bra\u021be \u00eentinse pe l\u00e2ng\u0103 corp. Spatele trebuie s\u0103 fie drept, cu umerii \u00een jos, cu abdomenul \u00eencordat \u0219i cu privirea \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectuarea exerci\u021biului<\/strong>: face\u021bi o genuflexiune \u0219i s\u0103ri\u021bi prin contractarea coapselor, a fesierilor \u0219i a gambelor, astfel \u00eenc\u00e2t picioarele s\u0103 se ridice de la sol. Apoi reveni\u021bi \u00een pozi\u021bia de ghemuit. Bra\u021bele r\u0103m\u00e2n \u00een aceea\u0219i pozi\u021bie pe tot parcursul exerci\u021biului. Genunchii trebuie \u00eendrepta\u021bi spre exterior.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gre\u0219eli frecvente<\/strong>: spate rotunjit sau prea \u00eendoit, genunchi \u00eendrepta\u021bi spre interior, umeri ridica\u021bi spre urechi, \u00eenclinare excesiv\u0103 \u00een fa\u021b\u0103, raz\u0103 mic\u0103 de mi\u0219care.<\/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.cz\/blog\/wp-content\/uploads\/2021\/04\/5.-Kettlebell-drep-s-vyskokom.gif\" alt=\"Cum s\u0103 executa\u021bi corect genuflexiuni cu s\u0103rituri cu kettlebell\" class=\"wp-image-240826\" width=\"843\" height=\"474\" title=\"Cum s\u0103 executa\u021bi corect genuflexiuni cu s\u0103rituri cu kettlebell-ul\"\/><\/figure><\/div>\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\">6. Fand\u0103ri spre \u00eenapoi cu s\u0103ritur\u0103 efectuate cu kettlebell<\/h3>\n\n\n\n<p><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: Dep\u0103rta\u021bi moderat picioarele. \u021aine\u021bi kettlebell-ul de m\u00e2ner cu ambele m\u00e2ini \u0219i men\u021bine\u021bi-l aproape de piept, \u00eendoind bra\u021bele din coate. Spatele trebuie s\u0103 fie drept, cu umerii \u00een jos, cu abdomenul \u00eencordat \u0219i cu privirea \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectuarea exerci\u021biului:<\/strong> face\u021bi o fandare \u00eentinz\u00e2nd un picior \u00eenapoi \u0219i \u00eendoind genunchiul celuilalt picior. Genunchiul din spate poate atinge u\u0219or podeaua. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 cu ajutorul coapselor, a fesierilor \u0219i a gambelor \u0219i schimba\u021bi picioarele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gre\u0219eli frecvente<\/strong>: spate rotunjit sau prea \u00eendoit, umeri ridica\u021bi spre urechi, raz\u0103 mic\u0103 de mi\u0219care.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/6.-Kettlebell-vypady-vzad-s-vyskokom.gif\" alt=\"Cum s\u0103 executa\u021bi corect fand\u0103ri \u00eenapoi cu s\u0103rituri cu kettlebell\" class=\"wp-image-240840\" width=\"843\" height=\"474\" title=\"Cum s\u0103 executa\u021bi corect fand\u0103ri \u00eenapoi cu s\u0103rituri cu kettlebell-ul\"\/><\/figure><\/div>\n\n\n\n<p><strong>Varia\u021bie mai u\u0219oar\u0103 cu bucl\u0103 biceps<\/strong><\/p>\n\n\n\n<p>Pute\u021bi \u00eenlocui fand\u0103rile cu aceast\u0103 variant\u0103. Proced\u00e2nd astfel, v\u0103 ve\u021bi implica \u0219i bicepsul \u00een antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: dep\u0103rta\u021bi moderat picioarele. \u021aine\u021bi kettlebell-ul de m\u00e2ner cu ambele m\u00e2ini. Spatele trebuie s\u0103 fie drept, cu umerii \u00een jos, cu abdomenul \u00eencordat \u0219i cu privirea \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectuarea exerci\u021biului<\/strong>: face\u021bi o fandare \u00eentinz\u00e2nd un picior \u00eenapoi \u0219i \u00eendoind genunchiul celuilalt picior. Genunchiul din spate poate atinge u\u0219or podeaua. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 cu ajutorul coapselor, a fesierilor \u0219i a gambelor \u0219i schimba\u021bi picioarele. \u00cen acela\u0219i timp, \u00eendoi\u021bi bra\u021bele din coate atunci c\u00e2nd cobor\u00e2\u021bi \u0219i c\u00e2nd reveni\u021bi \u0219i efectua\u021bi curbarea bicepsului. Extinde\u021bi din nou bra\u021bele \u00een timp ce v\u0103 ridica\u021bi. Coatele r\u0103m\u00e2n \u00een aceea\u0219i pozi\u021bie aproape de corp \u00een timp ce le \u00eendoi\u021bi &#8211; nu trebuie s\u0103 fie \u00eendreptate nici \u00een exterior, nici \u00een interior.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gre\u0219eli frecvente<\/strong>: spate rotunjit sau prea \u00eendoit, umeri ridica\u021bi spre urechi, coate \u00eendreptate spre exterior la \u00eenclinare, raz\u0103 mic\u0103 de mi\u0219care.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/6.-Kettlebell-vypady-vzad-s-bicepsom.gif\" alt=\"Cum s\u0103 executa\u021bi corect fand\u0103ri spre \u00eenapoi \u0219i bucla biceps cu kettlebell\" class=\"wp-image-240854\" width=\"843\" height=\"474\" title=\"Cum s\u0103 executa\u021bi corect fand\u0103ri \u00eenapoi \u0219i bucla biceps cu kettlebell-ul\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. \u00cendrept\u0103ri rom\u00e2ne\u0219ti pe un picior efectuate cu kettlebell<\/h3>\n\n\n\n<p><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: dep\u0103rta\u021bi picioarele pu\u021bin mai mult dec\u00e2t l\u0103\u021bimea umerilor. \u021aine\u021bi kettlebell-ul cu un bra\u021b \u00eentins pe l\u00e2ng\u0103 corp. Spatele trebuie s\u0103 fie drept, cu umerii \u00een jos, cu abdomenul \u00eencordat \u0219i cu privirea \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectuarea exerci\u021biului<\/strong>: mai \u00eent\u00e2i efectua\u021bi exerci\u021biul cu un picior, apoi schimba\u021bi picioarele. \u021aine\u021bi kettlebell-ul \u00een m\u00e2na dreapt\u0103, \u00eentinde\u021bi piciorul st\u00e2ng \u00eenapoi \u0219i \u00eenclina\u021bi-v\u0103 \u00eenainte \u00een acela\u0219i timp. Nu este necesar s\u0103 atinge\u021bi solul cu kettlebell-ul, cel mai important este s\u0103 v\u0103 men\u021bine\u021bi spatele drept \u0219i picioarele doar u\u0219or \u00eendoite de la genunchi. Bra\u021bele r\u0103m\u00e2n \u00een aceea\u0219i pozi\u021bie pe tot parcursul exerci\u021biului. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 prin contractarea mu\u0219chilor coapsei \u0219i a fesierilor \u0219i repeta\u021bi mi\u0219carea. Mi\u0219carea trebuie s\u0103 fie continu\u0103 \u0219i controlat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gre\u0219eli frecvente<\/strong>: spate rotunjit sau prea \u00eendoit, umeri ridica\u021bi spre urechi, \u00eenclinare \u00een p\u0103r\u021bi \u00een timpul mi\u0219c\u0103rii, \u0219oldul se \u00eenclin\u0103 excesiv \u00eenainte \u00een pozi\u021bia superioar\u0103, \u00eenclinare excesiv\u0103 a genunchiului, raz\u0103 mic\u0103 de mi\u0219care.<\/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.cz\/blog\/wp-content\/uploads\/2021\/04\/7.-Kettlebell-Rumunsky-mrtvy-tah-1.gif\" alt=\"Cum s\u0103 executa\u021bi corect  \u00eendrept\u0103ri rom\u00e2ne\u0219ti pe un picior efectuate cu kettlebell\" class=\"wp-image-240868\" width=\"843\" height=\"474\" title=\"Cum s\u0103 executa\u021bi corect deadlift-ul rom\u00e2nesc cu un picior cu kettlebell-ul\"\/><\/figure><\/div>\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\">8. Plank + \u00cendrept\u0103ri cu kettlebell <\/h3>\n\n\n\n<p>\u00cen plus, cu acest exerci\u021biu ve\u021bi implica \u0219i trunchiul \u0219i bra\u021bele, excep\u021bie f\u0103c\u00e2nd mu\u0219chii membrelor inferioare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: dep\u0103rta\u021bi picioarele pu\u021bin mai mult dec\u00e2t l\u0103\u021bimea umerilor. Apuca\u021bi kettlebellul cu ambele bra\u021be \u00eentinse pe l\u00e2ng\u0103 corp. Abdomenul trebuie \u00eencordat pe tot parcursul exerci\u021biului iar privirea trebuie men\u021binut\u0103 \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectuarea exerci\u021biului<\/strong>: ajunge\u021bi \u00eentr-o pozi\u021bie inferioar\u0103 \u00eemping\u00e2nd \u0219oldurile \u00eenapoi \u0219i \u00eendoind u\u0219or genunchii. Bra\u021bele r\u0103m\u00e2n \u00eentinse tot timpul. Pune\u021bi kettlebell-ul la sol, muta\u021bi-v\u0103 greutatea pe membrele superioare \u0219i \u00eentinde\u021bi-v\u0103 ambele picioare \u00eenapoi. Men\u021bine\u021bi-v\u0103 spatele drept at\u00e2t \u00een timpul deadlift-ului, c\u00e2t \u0219i \u00een plank.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gre\u0219eli frecvente<\/strong>: spate rotunjit sau prea \u00eendoit \u00een timpul exerci\u021biului, umeri ridica\u021bi spre urechi, genunchi \u00eendrepta\u021bi spre interior, greutatea corporal\u0103 este pe degetele de la picioare \u00een timpul deadliftului, \u00eenclinarea excesiv\u0103 \u00eenainte \u00een pozi\u021bia superioar\u0103, raz\u0103 mic\u0103 de mi\u0219care.<\/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.cz\/blog\/wp-content\/uploads\/2021\/04\/8.-Kettlebell-plank-mrtvy-tah.gif\" alt=\"Cum s\u0103 executa\u021bi corect plank + \u00eendrept\u0103r cu kettlebell-ul\" class=\"wp-image-240882\" width=\"843\" height=\"474\" title=\"Cum s\u0103 executa\u021bi corect plank + deadlift cu kettlebell-ul\"\/><\/figure><\/div>\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\">Ve\u021bi g\u0103si o surs\u0103 de inspira\u021bie pentru antrenamentul cu kettlebell \u0219i \u00een videoclipul: Antrenament intensiv cu Kettlebell pentru arderea gr\u0103similor<\/h3>\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=\"Antrenament intensiv cu kettlebell pentru arderea gr\u0103simii l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/KaA9spP2fzo?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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_includeti_aceste_exercitii_in_antrenamentul_vostru\"><\/span>Cum s\u0103 include\u021bi aceste exerci\u021bii \u00een antrenamentul vostru?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Din moment ce acestea sunt exerci\u021bii destul de intense \u0219i solicitante, nu este indicat s\u0103 le <strong>include\u021bi pe toate \u00eentr-un singur antrenament<\/strong>. Le pute\u021bi include treptat pe parcursul s\u0103pt\u0103m\u00e2nii \u00een antrenamentele voastre. De exemplu, face\u021bi c\u00e2teva exerci\u021bii care s\u0103 implice <strong>\u00eentregul corp<\/strong>, include\u021bi altele \u00een <strong>antrenamentul HIIT<\/strong> \u0219i l\u0103sa\u021bi <strong>restul pentru antrenamentul de for\u021b\u0103 al p\u0103r\u021bii inferioare a corpului<\/strong>. De asemenea, este important s\u0103 v\u0103 g\u00e2ndi\u021bi la distribuirea exerci\u021biilor \u00eentr-o unitate de antrenament. Acest lucru \u00eenseamn\u0103 s\u0103 include\u021bi cele mai dificile exerci\u021bii, cum ar fi genuflexiunile \u0219i fand\u0103rile chiar de la \u00eenceput c\u00e2nd ave\u021bi cea mai mare energie.<\/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.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-1124x749.jpg\" alt=\"Antrenamentul cu kettlebell\" class=\"wp-image-240896\" width=\"843\" height=\"562\" title=\"Antrenamentul cu kettlebell\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Dac\u0103 lucra\u021bi de acas\u0103 \u0219i dori\u021bi s\u0103 v\u0103 crea\u021bi propriul plan de antrenament, nu rata\u021bi articolul nostru. <a aria-label=\"Cum s\u0103 alc\u0103tui\u021bI un plan de calitate pentru antrenamentele realizate acas\u0103? (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alcatuiti-un-plan-de-calitate-pentru-antrenamentele-realizate-acasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alc\u0103tui\u021bI un plan de calitate pentru antrenamentele realizate acas\u0103?<\/strong><\/a> Iar dac\u0103 dori\u021bi s\u0103 duce\u021bi antrenamentul de acas\u0103 la un nou nivel, v\u0103 pute\u021bi inspira din articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 face\u021bi antrenamentul de acas\u0103 mai interesant, chiar \u0219i f\u0103r\u0103 accesorii fitness.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte de a \u00eencepe antrenamentul, <strong>nu uita\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi \u00een mod corespunz\u0103tor \u0219i s\u0103 v\u0103 preg\u0103ti\u021bi corpul \u0219i mintea pentru acesta<\/strong>. Pute\u021bi face ni\u0219te s\u0103rituri cu forfecare, pute\u021bi dansa pe melodia preferat\u0103 sau pute\u021bi face c\u00e2teva burpee. Apoi <strong>\u00eenc\u0103lzi\u021bi-v\u0103 articula\u021biile principale<\/strong> ale corpului f\u0103c\u00e2nd o mi\u0219care circular\u0103, a\u0219a cum a\u021bi \u00eenv\u0103\u021bat la orele de educa\u021bie fizic\u0103 \u0219i apoi pute\u021bi s\u0103 \u00eencepe\u021bi partea principal\u0103 a antrenamentului. Pute\u021bi <strong>include<\/strong> acest antrenament axat pe <strong>partea inferioar\u0103 a corpului de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Num\u0103rul de repet\u0103ri depinde de voi, \u00eens\u0103 <strong>urma\u021bi-v\u0103 \u00eentotdeauna propriile sentimente, a\u0219a \u00eenc\u00e2t mu\u0219chii s\u0103 \u201eard\u0103\u201d corespunz\u0103tor<\/strong> p\u00e2n\u0103 la sf\u00e2r\u0219itul seriei iar voi s\u0103 v\u0103 pute\u021bi antrena p\u00e2n\u0103 c\u00e2nd mu\u0219chii sunt epuiza\u021bi. Dup\u0103 ce a\u021bi terminat partea principal\u0103 a antrenamentului, opri\u021bi-v\u0103 un moment pentru a v\u0103 relaxa \u0219i face\u021bi <strong>un pic de stretching<\/strong> static.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tabel cu un exemplu de antrenament &#8211; alege\u021bi singuri greutatea<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Exerci\u021biu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Num\u0103rul de repet\u0103ri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Num\u0103rul de serii<\/th><th class=\"has-text-align-center\" data-align=\"center\">pauz\u0103 \u00eentre serii<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni cu s\u0103ritur\u0103 efectuate cu kettlebell<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fand\u0103ri spre \u00eenapoi efectuate cu kettlebell<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201316<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00cendrept\u0103ri efectuate cu kettlebell<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni efectuate cu kettlebell<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00cendrept\u0103ri rom\u00e2ne\u0219ti \u00eentr-un picior efectuate cu kettlebell<\/td><td class=\"has-text-align-center\" data-align=\"center\">8-12, un picior, apoi cel\u0103lalt picior<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O minge de fier cu m\u00e2ner ajut\u0103 omenirea s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 condi\u021bia fizic\u0103 \u0219i constitu\u021bia de mul\u021bi ani. <strong>Antrenamentul cu gantera de tip kettlebell are multe beneficii.<\/strong> O pute\u021bi folosi \u00een aproape fiecare antrenament al vostru, v\u0103 ve\u021bi tonifia \u00eentregul corp cu aceasta iar anumite exerci\u021bii v\u0103 vor pune efectiv pe jar aproape to\u021bi mu\u0219chii deodat\u0103. \u00cen acest articol a\u021bi descoperit <strong>8 exerci\u021bii foarte eficiente care v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi picioare puternice \u0219i fese rotunde<\/strong>. \u00cen acela\u0219i timp, ve\u021bi arde un num\u0103r mare de calorii \u0219i v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 \u0219i mobilitatea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218ti\u021bi \u0219i voi toate aceste exerci\u021bii? Pl\u0103nui\u021bi s\u0103 \u00eencerca\u021bi acest tip de antrenament? \u00cemp\u0103rt\u0103\u0219i\u021bi-v\u0103 experien\u021ba cu noi \u00een comentarii \u0219i, dac\u0103 v-a pl\u0103cut articolul, \u00eel pute\u021bi distribui \u0219i prietenilor vo\u0219tri, astfel \u00eenc\u00e2t ace\u0219tia s\u0103 poat\u0103 afla \u0219i ei despre beneficiile antrenamentului cu kettlebell.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0218ti\u021bi cum s\u0103 v\u0103 antrena\u021bi cu o ganter\u0103 kettlebell pentru a avea fese rotunde \u0219i picioare puternice? \u00cen acest articol v\u0103 vom ar\u0103ta beneficiile exerci\u021biilor cu kettlebell \u0219i multe alte exerci\u021bii extrem de eficiente pentru partea inferioar\u0103 a corpului.<\/p>\n","protected":false},"author":129,"featured_media":240705,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,6458,6422,6434],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259864","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-exercitii-ro","10":"tag-exercitii-pentru-picioare","11":"tag-exercitii-pentru-posterior","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>8 cele mai bune exerci\u021bii pentru fese \u0219i picioare cu Kettlebell - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u0103 antrena\u021bi \u0219i voi cu kettlebell? 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