{"id":269378,"date":"2019-04-16T05:49:00","date_gmt":"2019-04-16T03:49:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=269378"},"modified":"2024-05-27T19:53:21","modified_gmt":"2024-05-27T17:53:21","slug":"5-secrete-ale-antrenamentului-hiit-pe-care-trebuie-sa-le-stiti","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/5-secrete-ale-antrenamentului-hiit-pe-care-trebuie-sa-le-stiti\/","title":{"rendered":"5 secrete ale antrenamentului HIIT pe care trebuie s\u0103 le \u0219ti\u021bi"},"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\/5-secrete-ale-antrenamentului-hiit-pe-care-trebuie-sa-le-stiti\/#1_Nu_trebuie_sa_incepeti_in_forta_de_la_inceput\" title=\"1. Nu trebuie s\u0103 \u00eencepe\u021bi \u00een for\u021b\u0103 de la \u00eenceput\">1. Nu trebuie s\u0103 \u00eencepe\u021bi \u00een for\u021b\u0103 de la \u00eenceput<\/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\/5-secrete-ale-antrenamentului-hiit-pe-care-trebuie-sa-le-stiti\/#2_Forma_este_mai_importanta_decat_repetarea\" title=\"2. Forma este mai important\u0103 dec\u00e2t repetarea\">2. Forma este mai important\u0103 dec\u00e2t repetarea<\/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\/5-secrete-ale-antrenamentului-hiit-pe-care-trebuie-sa-le-stiti\/#3_Da_puteti_adapta_exercitiile_dar_intai_trebuie_sa_le_incercati\" title=\"3. Da, pute\u021bi adapta exerci\u021biile, dar \u00eent\u00e2i trebuie s\u0103 le \u00eencerca\u021bi\">3. Da, pute\u021bi adapta exerci\u021biile, dar \u00eent\u00e2i trebuie s\u0103 le \u00eencerca\u021bi<\/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\/5-secrete-ale-antrenamentului-hiit-pe-care-trebuie-sa-le-stiti\/#4_Odihna_sa_fie_intr-adevar_odihna\" title=\"4. Odihna s\u0103 fie \u00eentr-adev\u0103r odihn\u0103\">4. Odihna s\u0103 fie \u00eentr-adev\u0103r odihn\u0103<\/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\/5-secrete-ale-antrenamentului-hiit-pe-care-trebuie-sa-le-stiti\/#5_Inainte_de_exercitii_nu_uitati_de_hidratare\" title=\"5. \u00cenainte de exerci\u021bii nu uita\u021bi de hidratare\">5. \u00cenainte de exerci\u021bii nu uita\u021bi de hidratare<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Antrenamentul de \u00eenalt\u0103 intensitate de tip interval<\/strong>, scurt \u0219i rapid, numit \u0219i <a title=\"HIIT\" href=\"https:\/\/gymbeam.ro\/blog\/6-motive-de-ce-sa-incercati-antrenamentul-cu-intervale-de-mare-intensitate-hiit-si-planul-de-antrena\/\" target=\"_blank\" rel=\"noopener noreferrer\">HIIT<\/a> sau high-intensity interval training, este cea mai bun\u0103 cale pentru arderea kilogramelor \u00een plus \u0219i care v\u0103 va sc\u0103pa de col\u0103ceii din jurul taliei. Dac\u0103 nu sunte\u021bi siguri c\u0103 efectua\u021bi \u00een mod corect acest antrenament, Sean Bartram, antrenor al Indianapolis Colts \u0219i autorul c\u0103r\u021bii Antrenamentul de \u00eenalt\u0103 intensitate pentru Femei, a notat c\u00e2teva secrete, iar noi vi le dezv\u0103luim. Nu v\u0103 mai \u00eendoi\u021bi de acest tip de antrenament \u0219i <strong>profita\u021bi de beneficiile<\/strong> acestui antrenament cu urm\u0103toarele sfaturi pentru \u00eencep\u0103tori.<\/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=\"1_Nu_trebuie_sa_incepeti_in_forta_de_la_inceput\"><\/span>1. Nu trebuie s\u0103 \u00eencepe\u021bi \u00een for\u021b\u0103 de la \u00eenceput<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imaginea b\u0103rbatului transpirat, musculos \u00eenfrunt\u00e2nd legile gravita\u021biei prin demonstrarea unor s\u0103rituri de box v\u0103 va<strong> descuraja suficient<\/strong> \u00eenc\u00e2t s\u0103 v\u0103 determine s\u0103 \u00eencerca\u021bi antrenamentul de \u00eenalt\u0103 intensitate. Aproape fiecare <strong>mi\u0219care &#8220;exploziv\u0103&#8221;<\/strong> se poate adapta, at\u00e2ta timp c\u00e2t nu ve\u021bi fi preg\u0103ti\u021bi s\u0103 trece\u021bi la un nivel mai avansat \u00een antrenamentul vostru.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-805069236.jpg\" alt=\"Antrenament de \u00eenalt\u0103 intensitate, 5 secrete, pe care trebuie s\u0103 le cunoa\u0219te\u021bi despre HIIT\" style=\"width:843px;height:562px\" title=\"Antrenament de \u00eenalt\u0103 intensitate, 5 secrete, pe care trebuie s\u0103 le cunoa\u0219te\u021bi despre HIIT\"\/><\/figure>\n<\/div>\n\n\n<p>&#8220;<em>Nu v\u0103 fie team\u0103 de HIIT<\/em>&#8221; spune Sean.&nbsp;<em>&#8220;Dac\u0103 nu v\u0103 sim\u021bi\u021bi confortabil \u00een executarea exerci\u021biilor pliometrice, pute\u021bi s\u0103 le \u00eenlocui\u021bi cu altele.&#8221;&nbsp;&nbsp;<\/em>De exemplu, Sean recomand\u0103 <strong>fandarea \u00een spate<\/strong> \u00een loc de s\u0103ritura din fandare \u00een fandare (jump lunge), dac\u0103 nu v\u0103 sim\u021bi\u021bi preg\u0103ti\u021bi s\u0103 o executa\u021bi. Concentra\u021bi-v\u0103 \u00eent\u00e2i pe <strong>sim\u021birea acestor mi\u0219c\u0103ri<\/strong>, dac\u0103 sunte\u021bi preg\u0103ti\u021bi, ad\u0103uga\u021bi mai multe elemente explozive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Forma_este_mai_importanta_decat_repetarea\"><\/span>2. Forma este mai important\u0103 dec\u00e2t repetarea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Important este s\u0103 v\u0103 concentra\u021bi pe forma personal\u0103 a exerci\u021biului, \u0219i s\u0103 efectua\u021bi <strong>repet\u0103rile corect<\/strong>. <em>&#8220;Avem o regul\u0103 de aur, care este aceea, c\u0103 pe primul loc este important\u0103 exactitatea formei exerci\u021biului, iar abia pe locul al doilea rapiditatea.<\/em>&nbsp;t<em>rebuie s\u0103 v\u0103 concentra\u021bi pe calitate, nu pe cantitate<\/em>.<i>&#8220;,&nbsp;<\/i>spune Sean. Astfel, dac\u0103 reu\u0219i\u021bi s\u0103 face\u021bi doar <strong>5 genuflexiuni corecte timp de 30 de secunde<\/strong>, sunte\u021bi pe drumul cel bun \u0219i v\u0103 concentra\u021bi pe execu\u021bia exerci\u021biului.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-648875254.jpg\" alt=\"Antrenament de \u00eenalt\u0103 intensitate, 5 secrete pe care trebuie s\u0103 le cunoa\u0219te\u021bi despre HIIT\" style=\"width:843px;height:562px\" title=\"Antrenament de \u00eenalt\u0103 intensitate, 5 secrete pe care trebuie s\u0103 le cunoa\u0219te\u021bi despre HIIT\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Da_puteti_adapta_exercitiile_dar_intai_trebuie_sa_le_incercati\"><\/span>3. Da, pute\u021bi adapta exerci\u021biile, dar \u00eent\u00e2i trebuie s\u0103 le \u00eencerca\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chiar dac\u0103 nu pute\u021bi s\u0103 rezista\u021bi mai mult timp efectu\u00e2nd trac\u021biunile la bar\u0103, nu v\u0103 da\u021bi b\u0103tu\u021bi.&nbsp;Exerci\u021biul \u00eel&nbsp;<strong>pute\u021bi adapta \u0219i pe parcursul antrenamentului&nbsp;<\/strong>&#8211; for\u021ba\u021bi-v\u0103 s\u0103 efectua\u021bi cel pu\u021bin o repetare, chiar dac\u0103 sim\u021bi\u021bi c\u0103 mu\u0219chii v\u0103 tremur\u0103 \u0219i nu sunte\u021bi siguri dac\u0103 ve\u021bi reu\u0219i. <em>&#8220;\u00cencepe\u021bi cu &nbsp;trac\u021biuni simple, \u0219i chiar dac\u0103 face\u021bi doar dou\u0103, ar trebui s\u0103 le face\u021bi \u00een continuare, \u00eenainte de a \u00eencepe cu trac\u021biunile adaptate de voi, \u0219i astfel continua\u021bi cu repet\u0103rile&#8221;<\/em>, explic\u0103 Sean.<em>&#8220;Probabil la al treilea set ve\u021bi face doar o singur\u0103 trac\u021biune simpl\u0103, \u00eenainte de a cobor\u00ee la sol (dac\u0103 efectua\u021bi cel pu\u021bin o trac\u021biune complet\u0103), iar acest lucru v\u0103 va ajuta s\u0103 c\u0103p\u0103ta\u021bi mai mult\u0103 putere.&#8221;&nbsp;<\/em><\/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=\"4_Odihna_sa_fie_intr-adevar_odihna\"><\/span>4. Odihna s\u0103 fie \u00eentr-adev\u0103r odihn\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8220;Nu v\u0103 fie team\u0103, acele 30 de secunde trec rapid. Asigura\u021bi-v\u0103 c\u0103 \u00eentr-adev\u0103r v\u0103 odihni\u021bi \u00een perioada, \u00een care trebuie s\u0103 v\u0103 odihni\u021bi, astfel \u00eenc\u00e2t s\u0103 v\u0103 scad\u0103 pulsul&#8221;, <\/em>recomand\u0103 Sean<em>. &#8220;\u00cen acest fel, ve\u021bi putea s\u0103 \u00eencepe\u021bi o alt\u0103 rund\u0103 la intensitatea dorit\u0103.&#8221;<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-841523430.jpg\" alt=\"Antrenament de \u00eenalt\u0103 intensitate, 5 secrete pe care trebuie s\u0103 le cunoa\u0219te\u021bi despre HIIT\" style=\"width:843px;height:562px\" title=\"Antrenament de \u00eenalt\u0103 intensitate, 5 secrete pe care trebuie s\u0103 le cunoa\u0219te\u021bi despre HIIT\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Inainte_de_exercitii_nu_uitati_de_hidratare\"><\/span>5. \u00cenainte de exerci\u021bii nu uita\u021bi de hidratare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De la antrenamentul HIIT v\u0103 va fi sete, dar dac\u0103 ve\u021bi bea mult\u0103 ap\u0103 \u00een timpul antrenamentului, ve\u021bi avea crampe abdominale. Sean recomand\u0103 s\u0103 be\u021bi 1,5 p\u00e2n\u0103 la 3 dcl de <a href=\"https:\/\/gymbeam.ro\/bauturi\" target=\"_blank\" aria-label=\"b\u0103utur\u0103 izotonic\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103utur\u0103 izotonic\u0103<\/a> cu 30 de minute \u00eenainte de \u00eenceperea exerci\u021biilor. \u00cen timpul antrenamentului, ar trebui s\u0103 be\u021bi c\u00e2te pu\u021bin\u0103 ap\u0103 sau o cantitate mic\u0103 de b\u0103uturi pentru sportivi, special concepute pentru acest scop.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-598520474.jpg\" alt=\"Antrenament de \u00eenalt\u0103 intensitate, 5 secrete pe care trebuie s\u0103 le cunoa\u0219te\u021bi despre HIIT\" style=\"width:843px;height:562px\" title=\"Antrenament de \u00eenalt\u0103 intensitate, 5 secrete pe care trebuie s\u0103 le cunoa\u0219te\u021bi despre HIIT\"\/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 a\u021bi avut dubii legate de HIIT- antrementul de \u00eenalt\u0103 intensitate, credem c\u0103 acest articol v-a fost de ajutor \u0219i v-a dezv\u0103luit cum pute\u021bi face fa\u021b\u0103 acestui tip de antrenament, f\u0103r\u0103 eforturi inutile. Aceste <strong>5 secrete ale antrenamentului HIIT<\/strong> de la specialist, v\u0103 vor garanta, c\u0103 antrenamentul HIIT v\u0103 va face pl\u0103cere.<strong> Ce tip de antrenament HIIT v\u0103 reprezint\u0103?<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Antrenamentul HIIT este cel mai eficient antrenament cardio pentru arderea gr\u0103similor \u0219i accelerarea metabolismului. Care sunt secretele antrenamentului?<\/p>\n","protected":false},"author":25,"featured_media":114949,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,6494,6182,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-269378","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-acasa","10":"tag-antrenament-hiit","11":"tag-sanatate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 secrete ale antrenamentului HIIT pe care trebuie s\u0103 le \u0219ti\u021bi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenamentul HIIT este cel mai eficient antrenament cardio pentru arderea gr\u0103similor \u0219i accelerarea metabolismului. 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