{"id":270527,"date":"2021-08-03T13:26:21","date_gmt":"2021-08-03T11:26:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=270527"},"modified":"2021-08-04T09:09:10","modified_gmt":"2021-08-04T07:09:10","slug":"cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp\/","title":{"rendered":"Cum s\u0103 v\u0103 antrena\u021bi cu un set de suspensie? Descoperi\u021bi exerci\u021bii eficiente pentru \u00eentregul corp"},"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\/cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp\/#Cum_functioneaza_setul_de_suspensie\" title=\"Cum func\u021bioneaz\u0103 setul de suspensie?\">Cum func\u021bioneaz\u0103 setul de suspensie?<\/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\/cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp\/#De_ce_sa_va_antrenati_cu_un_set_de_suspensie_precum_TRX_Descoperiti_principalele_8_beneficii_pe_care_le_ofera\" title=\"De ce s\u0103 v\u0103 antrena\u021bi cu un set de suspensie precum TRX? Descoperi\u021bi principalele 8 beneficii pe care le ofer\u0103\">De ce s\u0103 v\u0103 antrena\u021bi cu un set de suspensie precum TRX? Descoperi\u021bi principalele 8 beneficii pe care le ofer\u0103<\/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\/cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp\/#Cum_sa_va_antrenati_cu_setul_de_suspensie\" title=\"Cum s\u0103 v\u0103 antrena\u021bi cu setul de suspensie?\">Cum s\u0103 v\u0103 antrena\u021bi cu setul de suspensie?<\/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\/cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp\/#Descoperiti_10_exercitii_eficiente_cu_setul_de_suspensie\" title=\"Descoperi\u021bi 10 exerci\u021bii eficiente cu setul de suspensie\">Descoperi\u021bi 10 exerci\u021bii eficiente cu setul de suspensie<\/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\/cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp\/#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>Setul de suspensie pentru antrenament poate fi cunoscut \u0219i sub denumirea de TRX<\/strong>. Randy Hetrick, fost membru al For\u021belor Speciale ale Statelor Unite, se afl\u0103 \u00een spatele inven\u021biei acestui instrument util de antrenament. \u00centr-o zi, i-a trecut pur \u0219i simplu prin minte s\u0103 fac\u0103 un nod pe centura de jiu-jitsu, a aruncat-o afar\u0103, a \u00eenchis u\u0219a \u0219i a \u00eencercat s\u0103 vad\u0103 dac\u0103 mi\u0219carea de tragere a centurii \u00eel va ajuta s\u0103 creeze o mi\u0219care asem\u0103n\u0103toare cu urcatul sc\u0103rilor. <strong>Practic, acesta \u0219i-a dat seama cum s\u0103 foloseasc\u0103 gravita\u021bia \u0219i propria greutate corporal\u0103 ca ajutor \u00een fitness<\/strong>. La sf\u00e2r\u0219itul anilor 1990, setul s\u0103u de suspensie era popular \u00een special \u00een r\u00e2ndul solda\u021bilor, deoarece reprezenta o modalitate u\u0219oar\u0103 de a se antrena eficient aproape oriunde. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Designul original avea forma unui Y inversat f\u0103r\u0103 posibilitatea de a regla lungimea curelelor, a\u0219a cum este cazul ast\u0103zi. \u00cen timp, aspectul \u0219i propriet\u0103\u021bile setului de suspensie s-au schimbat. <strong>Setul TRX a devenit treptat popular \u00een r\u00e2ndul publicului \u0219i a\u0219a s-a n\u0103scut o nou\u0103 tendin\u021b\u0103 fitness.<\/strong> Acesta s-a r\u0103sp\u00e2ndit din SUA peste tot \u00een lume, iar \u00een zilele noastre \u00eel pute\u021bi g\u0103si \u00een aproape fiecare sal\u0103 de sport. <strong>\u00cen articolul de ast\u0103zi v\u0103 vom explica toate detaliile acestui instrument, vom descrie beneficiile sale \u0219i v\u0103 vom prezenta exerci\u021bii eficiente cu acesta.<\/strong><\/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\/05\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"TRX este un ajutor eficient pentru fitness\" class=\"wp-image-260562\" width=\"843\" height=\"562\" title=\"Setul cu suspensie este un ajutor eficient pentru fitness\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-2048x1365.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=\"Cum_functioneaza_setul_de_suspensie\"><\/span>Cum func\u021bioneaz\u0103 setul de suspensie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul cu TRX func\u021bioneaz\u0103 prin expunerea corpului la instabilitate. Apoi, trebuie s\u0103 \u00eel echilibra\u021bi \u0219i s\u0103 implica\u021bi automat partea superioar\u0103 a corpului \u00een timpul fiec\u0103rui exerci\u021biu. <strong>Datorit\u0103 acestui lucru, v\u0103 ve\u021bi tonifia foarte bine corpul \u0219i, \u00een acela\u0219i timp, v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi capacitatea de a v\u0103 men\u021bine echilibrul<\/strong>. Atunci c\u00e2nd v\u0103 ag\u0103\u021ba\u021bi bra\u021bele sau picioarele \u00een curele, greutatea corporal\u0103 devine sarcina voastr\u0103, iar voi trebuie s\u0103 rezista\u021bi gravita\u021biei. Pute\u021bi ajusta cu u\u0219urin\u021b\u0103 dificultatea exerci\u021biilor regl\u00e2nd lungimea curelelor sau schimb\u00e2nd \u00eenclina\u021bia corpului. <strong>Cu ajutorul TRX, v\u0103 pute\u021bi antrena aproape la fel ca \u0219i \u00een timpul unui antrenament fitness obi\u0219nuit la sal\u0103<\/strong>. Pute\u021bi face \u00een mod eficient exerci\u021bii bazate pe trac\u021biune, precum \u0219i pe presiune \u0219i rota\u021bie, dar \u0219i genuflexiuni sau fand\u0103ri. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentele cu <a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\"setul de suspensie  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">setul de suspensie <\/a>sunt foarte cunoscute la cursurile de fitness de grup. Tot mai multe persoane se antreneaz\u0103 cu acesta fie \u00een sala de sport, fie la antrenamentele de strad\u0103. <strong>Acesta este un instrument foarte compact \u0219i portabil care se ata\u0219eaz\u0103 pur \u0219i simplu de o <a href=\"https:\/\/gymbeam.ro\/bara-de-tractiuni-multifunctionala-gymbeam.html\" target=\"_blank\" aria-label=\"bar\u0103 orizontal\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bar\u0103 orizontal\u0103<\/a>, de o creang\u0103 de copac sau de <a href=\"https:\/\/gymbeam.ro\/suport-de-perete-x-mount-gymbeam.html\" target=\"_blank\" aria-label=\"un suport \u00een form\u0103 de X (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">un suport \u00een form\u0103 de X<\/a>.<\/strong><\/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=\"De_ce_sa_va_antrenati_cu_un_set_de_suspensie_precum_TRX_Descoperiti_principalele_8_beneficii_pe_care_le_ofera\"><\/span>De ce s\u0103 v\u0103 antrena\u021bi cu un set de suspensie precum TRX? Descoperi\u021bi principalele 8 beneficii pe care le ofer\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi avea parte de un antrenament minunat cu setul de suspensie aproape oriunde. Este u\u0219or, portabil \u0219i simplu de reglat. Care sunt celelalte beneficii ale sale \u0219i de ce ar trebui s\u0103 \u00eel include\u021bi \u00een antrenamentul vostru?<\/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\">1. V\u0103 ve\u021bi antrena \u00eentregul corp<\/h3>\n\n\n\n<p>De\u0219i setul de suspensie implic\u0103 direct zona abdominal\u0103 \u00een mod intensiv, aceasta nu este singura parte a corpului pe care o ve\u021bi implica \u00een antrenamentele de acest gen. <strong>TRX este o abreviere pentru Exerci\u021bii de rezisten\u021b\u0103 total\u0103 corporal\u0103, care se traduce prin rezisten\u021b\u0103 complet\u0103 a corpului sau antrenament de for\u021b\u0103<\/strong>. \u00cen plus fa\u021b\u0103 de multe variante ale exerci\u021biului de tip plank, pute\u021bi efectua \u0219i o varietate de exerci\u021bii pentru abdomen, bra\u021be, spate, fesieri sau picioare. Cele mai multe dintre ele sunt complexe, ceea ce \u00eenseamn\u0103 c\u0103 ve\u021bi implica mai multe p\u0103r\u021bi ale corpului simultan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, exerci\u021biile cu setul de suspensie v\u0103 <strong>dezvolt\u0103 \u0219i rezisten\u021ba func\u021bional\u0103<\/strong>. Acest lucru nu se m\u0103soar\u0103 prin circumferin\u021ba bicepsului, ci prin capacitatea de a efectua \u00een mod eficient mi\u0219c\u0103ri comune, cum ar fi c\u0103ratul cump\u0103r\u0103turilor grele sau mutarea mobilierului.<\/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 loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-749x1124.jpg\" alt=\"Cum func\u021bioneaz\u0103 TRX?\" class=\"wp-image-260576\" title=\"Cum func\u021bioneaz\u0103 setul de suspensie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\">2. V\u0103 ve\u021bi tonifia partea superioar\u0103 a corpului<\/h3>\n\n\n\n<p>Ve\u021bi implica sistemul de stabilizare a coloanei vertebrale profunde sau de baz\u0103 cu aproape fiecare exerci\u021biu folosind setul de suspensie. Acest lucru se datoreaz\u0103 faptului c\u0103 aceste exerci\u021bii necesit\u0103 un accent mai mare pe stabilitatea \u0219i coordonarea corpului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trunchiul face leg\u0103tura \u00eentre jum\u0103t\u0103\u021bile superioare \u0219i inferioare ale corpului \u0219i, atunci c\u00e2nd acesta este implicat \u00een mod corespunz\u0103tor, men\u021bine stabilitatea coloanei vertebrale \u0219i a bazinului. Acest lucru protejeaz\u0103 sistemul locomotor de leziuni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Un trunchi puternic \u00eembun\u0103t\u0103\u021be\u0219te flexibilitatea, stabilitatea, coordonarea \u0219i postura \u00een timpul activit\u0103\u021bilor zilnice. Indiferent c\u0103 ridica\u021bi greut\u0103\u021bi sau face\u021bi cur\u0103\u021benie \u00een cas\u0103, acesta este sprijinul vostru de \u00eencredere.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sportivii vor aprecia \u00een mod cert faptul c\u0103 un trunchi puternic \u00eei poate ajuta, de asemenea, s\u0103 accelereze \u0219i s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 tehnica de alergare, deoarece puterea este transferat\u0103 mai eficient la membrele inferioare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De asemenea, un trunchi puternic v\u0103 protejeaz\u0103 spatele<\/strong> de leziuni sau dureri cauzate de o postur\u0103 slab\u0103. Nu trebuie s\u0103 face\u021bi mereu doar abdomene pentru a avea un abdomen puternic, bine construit. \u00cencerca\u021bi \u00een schimb antrenamentul func\u021bional TRX. <span style=\"color:#ff6600\" class=\"tadv-color\">[3-4]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u0103 ve\u021bi construi masa muscular\u0103 \u0219i ve\u021bi diminua dezechilibrele musculare<\/h3>\n\n\n\n<p>Dac\u0103 nu v-a\u021bi antrenat p\u00e2n\u0103 acum cu TRX, este posibil s\u0103 crede\u021bi c\u0103 aceasta reprezint\u0103 o activitate u\u0219oar\u0103 de tip cardio care nu v\u0103 va ajuta s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103. Dimpotriv\u0103. Odat\u0103 ce \u00eencerca\u021bi c\u00e2teva exerci\u021bii sau un antrenament intens cu setul de suspensie, febra muscular\u0103 ce va ap\u0103rea ulterior v\u0103 va demonstra c\u0103 v\u0103 \u00een\u0219ela\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Atunci c\u00e2nd cercet\u0103torii au comparat impactul antrenamentului cu setul de suspensie cu antrenamentul de for\u021b\u0103 conven\u021bional din sala de sport, au descoperit c\u0103 efectul ambelor abord\u0103ri a fost similar<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103 simpla utilizare a propriei greut\u0103\u021bi cu ajutorul unui set de suspensie v\u0103 poate ajuta s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103. De asemenea, s-a constatat c\u0103 <strong>organismul r\u0103spunde la acest tip de exerci\u021bii<\/strong> la fel ca \u00een cazul antrenamentului tradi\u021bional cu greut\u0103\u021bi mari, av\u00e2nd o produc\u021bie crescut\u0103 de hormoni de cre\u0219tere, care este unul dintre hormonii anabolici ce sus\u021bin dezvoltarea \u0219i protec\u021bia masei musculare. <span style=\"color:#ff6600\" class=\"tadv-color\">[5-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Conform unor studii, cu ajutorul antrenamentelor TRX pute\u021bi reduce \u0219i dezechilibrele musculare<\/strong>. Acest lucru se datoreaz\u0103 cel mai probabil faptului c\u0103 antrenamentul cu un set de suspensie necesit\u0103 o tehnic\u0103 corect\u0103 \u0219i chiar implicarea mai multor grupuri musculare. Unii sportivi, precum \u00eenot\u0103torii, pot folosi antrenamentul TRX pentru a preveni \u00een mod eficient durerile de um\u0103r, deoarece um\u0103rul este cel mai solicitat la \u00eenot. <span style=\"color:#ff6600\" class=\"tadv-color\">[8-9]<\/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 v\u0103 intereseaz\u0103 s\u0103 \u0219ti\u021bi cum s\u0103 c\u00e2\u0219tiga\u021bi \u00een mod eficient mas\u0103 muscular\u0103, descoperi\u021bi toate informa\u021biile necesare \u00een articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021b<\/a><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/a><\/strong><\/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\/05\/DSC09750-1124x750.jpg\" alt=\"Antrenamentul cu TRX v\u0103 ajut\u0103 s\u0103 sl\u0103bi\u021bi\" class=\"wp-image-260642\" width=\"843\" height=\"563\" title=\"Antrenamentul cu TRX v\u0103 ajut\u0103 s\u0103 sl\u0103bi\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ve\u021bi arde calorii \u0219i ve\u021bi putea pierde \u00een greutate mai repede<\/h3>\n\n\n\n<p>Vre\u021bi s\u0103 sl\u0103bi\u021bi, alerga\u021bi \u00een mod regulat \u0219i a\u021bi vrea s\u0103 alterna\u021bi alergarea cu un alt antrenament pentru a v\u0103 tonifia corpul, dar nu v\u0103 place s\u0103 lucra\u021bi cu greut\u0103\u021bi? Experimenta\u021bi un antrenament eficient cu setul de suspensie. Astfel, v\u0103 pute\u021bi lucra tot corpul, ve\u021bi transpira mult \u0219i, \u00een acela\u0219i timp, ve\u021bi sus\u021bine pierderea \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O femeie care c\u00e2nt\u0103re\u0219te \u00een medie 60 kg arde aproximativ 365 de calorii pe or\u0103 de antrenament, iar un b\u0103rbat de 80 kg arde 487 de calorii<\/strong>. Acest lucru poate contribui semnificativ la atingerea unui deficit caloric, esen\u021bial pentru pierderea \u00een greutate, \u00eens\u0103 depinde \u00eentotdeauna de intensitatea antrenamentului \u0219i de exerci\u021biile incluse. <strong>Antrenamentul TRX este genial \u0219i pentru antrenamentele cu intervale scurte, cum ar fi <a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" aria-label=\"HIIT (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a><\/strong>, pe care le pute\u021bi efectua \u00een mai pu\u021bin de 30 de minute. Astfel, v\u0103 ve\u021bi antrena la o intensitate mai mare \u0219i ve\u021bi consuma mult\u0103 energie \u00eentr-un timp scurt.<span style=\"color:#ff6600\" class=\"tadv-color\"> [10]<\/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 dori\u021bi s\u0103 afla\u021bi mai multe despre pierderea \u00een greutate, despre deficitul caloric \u0219i alte reguli importante \u00een procesul de sl\u0103bire, citi\u021bi articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">No\u021biuni de baz\u0103 simple cu privire la pierderea \u00een greutate: o s\u0103 v\u0103 surprind\u0103 ce este cu adev\u0103rat important<\/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\">5. Voi alege\u021bi dificultatea fiec\u0103rui exerci\u021biu<\/h3>\n\n\n\n<p>Este posibil s\u0103 crede\u021bi c\u0103 TRX este potrivit doar pentru sportivii avansa\u021bi sau profesioni\u0219ti, \u00eens\u0103 nu este adev\u0103rat, deoarece <strong>chiar \u0219i un \u00eencep\u0103tor poate efectua exerci\u021bii cu setul de suspensie<\/strong>, de preferin\u021b\u0103 sub supravegherea unui antrenor.<\/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 loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg\" alt=\"Avantajele antrenamentului cu un set de suspensie\" class=\"wp-image-260656\" title=\"Avantajele antrenamentului cu un set de suspensie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Dificultatea exerci\u021biilor poate fi u\u0219or crescut\u0103 sau sc\u0103zut\u0103 prin ajustarea lungimii curelelor \u0219i schimbarea \u00eenclina\u021biei corpului vostru. De exemplu, pute\u021bi face mai u\u0219or orice exerci\u021biu din picioare deplas\u00e2ndu-v\u0103 cu c\u00e2\u021biva pa\u0219i \u00eenapoi. Pe de alt\u0103 parte, cu c\u00e2t ve\u021bi sta mai departe, cu at\u00e2t exerci\u021biul va fi mai dificil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi controla dificultatea performan\u021bei voastre sportive schimb\u00e2nd pozi\u021bia m\u00e2nerelor cu cleme metalice.<strong> Acestea reprezint\u0103 un instrument universal utilizabil pentru to\u021bi sportivii, inclusiv pentru categoriile de v\u00e2rst\u0103 \u00eenaintat\u0103 sau \u00eencep\u0103tori.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/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\">6. V\u0103 pute\u021bi simplifica unele exerci\u021bii<\/h3>\n\n\n\n<p>Spre exemplu, pute\u021bi s\u0103 face\u021bi genuflexiuni \u00eentr-un picior f\u0103r\u0103 s\u0103 v\u0103 sprijini\u021bi de ceva? St\u0103p\u00e2nirea acestui exerci\u021biu nu este u\u0219oar\u0103, ci necesit\u0103 picioare puternice, o mare mobilitate a articula\u021biilor \u0219i stabilitate. <strong>Aici vine \u00een ajutor antrenamentul TRX, datorit\u0103 curelelor sale practice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, nu v\u0103 ve\u021bi mai \u00eenclina at\u00e2t de mult \u00eenainte sau \u00eenapoi \u0219i ve\u021bi simplifica genuflexiunile. \u00cen acela\u0219i timp, v\u0103 ve\u021bi \u00eent\u0103ri mu\u0219chii pe care \u00eei implica\u021bi \u00een antrenament \u0219i, \u00een timp, ve\u021bi controla mai bine mi\u0219c\u0103rile \u0219i f\u0103r\u0103 TRX.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. V\u0103 pute\u021bi antrena oriunde<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Nu ave\u021bi timp pentru un antrenament la sal\u0103? Ag\u0103\u021ba\u021bi setul de suspensie pe u\u0219\u0103 \u0219i \u00eencepe\u021bi antrenamentul rapid de acas\u0103.<\/li><li>Vre\u021bi s\u0103 v\u0103 antrena\u021bi \u00een mod corespunz\u0103tor \u00eens\u0103 ave\u021bi chef s\u0103 v\u0103 antrena\u021bi \u00een aer liber? Atunci tot ce trebuie s\u0103 face\u021bi este s\u0103 lua\u021bi cu voi setul de suspensie, s\u0103 g\u0103si\u021bi o creang\u0103 solid\u0103 sau o bar\u0103 rezistent\u0103 \u0219i pute\u021bi face mi\u0219care la aer curat.<\/li><li>Vre\u021bi s\u0103 r\u0103m\u00e2ne\u021bi activi chiar \u0219i \u00een vacan\u021b\u0103? Pune\u021bi setul TRX \u00een bagaj \u0219i tot ce trebuie s\u0103 face\u021bi este s\u0103 g\u0103si\u021bi un loc potrivit pentru a \u00eencepe un  antrenament HIIT rapid sau un antrenament de tip circuit.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sistemul de antrenament tip suspensie este un instrument compact care v\u0103 permite s\u0103 efectua\u021bi un antrenament de \u00eenalt\u0103 calitate aproape oriunde.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[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\">8. Ve\u021bi schimba stereotipul de antrenament<\/h3>\n\n\n\n<p>V-a\u021bi s\u0103turat s\u0103 ridica\u021bi greut\u0103\u021bi, s\u0103 v\u0103 antrena\u021bi la sal\u0103 sau s\u0103 v\u0103 antrena\u021bi doarcu propria greutate? <strong>Un sistem de antrenament tip suspensie poate \u00eensemna o schimbare pl\u0103cut\u0103, un nou impuls, o motiva\u021bie \u0219i, cel mai important, o nou\u0103 dimensiune a antrenamentului.<\/strong> Pute\u021bi lucra cu acesta ca parte a unui antrenament de tip circuit, HIIT sau un antrenament de for\u021b\u0103. Atunci c\u00e2nd combina\u021bi TRX cu alte accesorii, cum ar fi<span style=\"color:#ff6600\" class=\"tadv-color\"> <a aria-label=\"kettlebell (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<\/a>, <a aria-label=\"coard\u0103 de s\u0103rit, (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">coard\u0103 de s\u0103rit,<\/a> <a href=\"https:\/\/gymbeam.ro\/roata-pentru-fitness-double-ab-wheel-gymbeam.html\" target=\"_blank\" aria-label=\"roat\u0103 fitness (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">roat\u0103 fitness<\/a> sau <a href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\"cutie pliometric\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cutie pliometric\u0103<\/a><\/span>, pute\u021bi avea parte de un antrenament \u0219i mai divers.<\/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\/05\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg\" alt=\"Cum s\u0103 include\u021bi exerci\u021bii cu sistemul de antrenament cu suspensie \u00een antrenamentul vostru?\" class=\"wp-image-260676\" width=\"843\" height=\"562\" title=\"Cum s\u0103 include\u021bi exerci\u021bii cu sistemul de antrenament cu suspensie \u00een antrenamentul vostru?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-2048x1365.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=\"Cum_sa_va_antrenati_cu_setul_de_suspensie\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi cu setul de suspensie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a \u00eencepe antrenamentul cu setul de suspensie, face\u021bi o \u00eenc\u0103lzire u\u0219oar\u0103. <strong>Aceast\u0103 parte este important\u0103 pentru mintea voastr\u0103, care trebuie s\u0103 treac\u0103 de pe modul job pe modul antrenament<\/strong>. Este normal s\u0103 v\u0103 g\u00e2ndi\u021bi \u00een aceast\u0103 etap\u0103 la ceea ce v-a sc\u0103pat la serviciu sau la ceea ce v\u0103 a\u0219teapt\u0103 acas\u0103. <strong>Sunte\u021bi aici pentru a v\u0103 relaxa \u0219i a face ceva pentru s\u0103n\u0103tatea \u0219i silueta voastr\u0103.<\/strong> Fie c\u0103 alege\u021bi HIIT, antrenamentul de for\u021b\u0103 sau cardio intens, \u00eencerca\u021bi s\u0103 acorda\u021bi aten\u021bie tuturor acestor p\u0103r\u021bi.<\/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>\n \t<li>\u00cenc\u0103lzirea<\/li>\n<\/ol><\/h3>\n\n\n\n<p><strong>\u00cenc\u0103lzirea v\u0103 ajut\u0103 s\u0103 v\u0103 preg\u0103ti\u021bi masa muscular\u0103, inima \u0219i pl\u0103m\u00e2nii pentru efortul ce urmeaz\u0103 a fi depus.<\/strong> \u00cenc\u0103lzirea poate avea multe forme: o plimbare rapid\u0103 spre sal\u0103, alergare pe loc sau pe band\u0103, c\u00e2teva burpees sau s\u0103rituri de coard\u0103. Tot ce trebuie s\u0103 face\u021bi este s\u0103 efectua\u021bi aceast\u0103 activitate timp de 5-10 minute. Este indicat s\u0103 respira\u021bi u\u0219or. Nu dori\u021bi s\u0103 depune\u021bi tot efortul \u00een prima faz\u0103 a antrenamentului.<\/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 loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg\" alt=\"Cum s\u0103 v\u0103 antrena\u021bi cu setul de suspensie?\" class=\"wp-image-260690\" title=\"Cum s\u0103 v\u0103 antrena\u021bi cu setul de suspensie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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\">2. Efectua\u021bi un stretching dinamic<\/h3>\n\n\n\n<p>\u00cenc\u0103lzirea trebuie apoi urmat\u0103 de un stretching dinamic. Preg\u0103ti\u021bi-v\u0103 toate articula\u021biile pentru antrenamentul urm\u0103tor cu ajutorul unei mi\u0219c\u0103ri circulare, la fel cum a\u021bi \u00eenv\u0103\u021bat \u00een \u0219coala primar\u0103 la orele de educa\u021bie fizic\u0103. <strong>Acest lucru va \u00eembun\u0103t\u0103\u021bi gama de mi\u0219care a articula\u021biilor \u0219i va reduce riscul de accidentare \u00een timpul antrenamentului.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/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 dori\u021bi s\u0103 afla\u021bi informa\u021bii mai detaliate despre \u00eenc\u0103lzire \u0219i stretching, nu rata\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<h3 class=\"wp-block-heading\">3. Trece\u021bi la partea principal\u0103 a antrenamentului<\/h3>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 planifica\u021bi \u00een avans ce antrenament ve\u021bi efectua \u00een acea zi. Alege\u021bi una sau mai multe p\u0103r\u021bi ale corpului, apoi selecta\u021bi exerci\u021bii specifice, num\u0103rul de repet\u0103ri \u0219i seturi. De asemenea, pute\u021bi programa un antrenament \u00een circuit, un antrenament HIIT sau tabata. Nu ezita\u021bi s\u0103 v\u0103 nota\u021bi antrenamentul pe o bucat\u0103 de h\u00e2rtie sau pe telefonul mobil, pe care s\u0103 \u00eel ave\u021bi la \u00eendem\u00e2n\u0103. Datorit\u0103 acestui fapt, ve\u021bi \u0219ti exact ce aparat s\u0103 folosi\u021bi \u0219i ve\u021bi economisi timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Concentra\u021bi-v\u0103 pe corectitudinea tehnicii atunci c\u00e2nd face\u021bi exerci\u021bii \u0219i cre\u0219te\u021bi sarcina treptat.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Dac\u0103 v\u0103 antrena\u021bi de acas\u0103, atunci articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alcatuiti-un-plan-de-calitate-pentru-antrenamentele-realizate-acasa\/\" target=\"_blank\" aria-label=\"Cum s\u0103 alc\u0103tui\u021bi un plan de calitate pentru antrenamentele realizate acas\u0103?  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alc\u0103tui\u021bi un plan de calitate pentru antrenamentele realizate acas\u0103?<\/strong> <\/a>v\u0103 poate fi de folos.<\/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\">4. Mai ales dup\u0103 un antrenament mai intens, ad\u0103uga\u021bi un moment de relaxare muscular\u0103<\/h3>\n\n\n\n<p>Dup\u0103 partea principal\u0103 a antrenamentului, este posibil s\u0103 mai ave\u021bi \u00eenc\u0103 o frecven\u021b\u0103 cardiac\u0103 ridicat\u0103, s\u0103 ave\u021bi dificult\u0103\u021bi de respira\u021bie iar masa voastr\u0103 muscular\u0103 probabil c\u0103 deja v\u0103 solicit\u0103 o relaxare. <strong>Scopul acestei faze este de a readuce ritmul cardiac la normal, de a v\u0103 lini\u0219ti \u0219i de a relaxa tensiunea muscular\u0103<\/strong>. Aceast\u0103 parte este deosebit de important\u0103 dac\u0103 tocmai a\u021bi terminat un antrenament de intensitate mai mare, cum ar fi CrossFit WOD, HIIT sau antrenament pentru picioare.<\/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\">5. Face\u021bi un stretching u\u0219or la sf\u00e2r\u0219itul antrenamentelor<\/h3>\n\n\n\n<p>Chiar dac\u0103 sunte\u021bi deja ner\u0103bd\u0103tori s\u0103 face\u021bi du\u0219 \u0219i s\u0103 v\u0103 bucura\u021bi de masa de dup\u0103 antrenament, mai aloca\u021bi-v\u0103 c\u00e2teva minute de stretching static. <strong>Acest lucru v\u0103 va ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi flexibilitatea \u0219i postura.<\/strong> \u00cen plus, pute\u021bi contribui la regenerarea muscular\u0103 \u0219i mai t\u00e2rziu dup\u0103 antrenament, folosind o <span style=\"color:#ff6600\" class=\"tadv-color\"><a href=\"https:\/\/gymbeam.ro\/rola-masaj\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rol\u0103 de masaj<\/a><\/span> sau un<a href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" pistol de masaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color:#ff6600\" class=\"tadv-color\">pistol de masaj<\/span><\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/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 v\u0103 intereseaz\u0103 ce anume v\u0103 poate sus\u021bine regenerarea muscular\u0103, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/a><\/strong><\/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\/05\/iStock-1214454111-1124x749.jpg\" alt=\"Stretching-ul de dup\u0103 antrenament\" class=\"wp-image-260705\" width=\"843\" height=\"562\" title=\"Stretching-ul de dup\u0103 antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111.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=\"Descoperiti_10_exercitii_eficiente_cu_setul_de_suspensie\"><\/span>Descoperi\u021bi 10 exerci\u021bii eficiente cu setul de suspensie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Acestea sunt exerci\u021bii pentru abdomen, bra\u021be \u0219i spate, \u00eens\u0103 v\u0103 ve\u021bi implica \u0219i fesierii \u0219i picioarele \u00een activitatea fizic\u0103<\/strong>. Pute\u021bi include aceste exerci\u021bii \u00een antrenamentul complet al corpului sau pute\u021bi alege exerci\u021bii specifice pentru partea corpului pe care urmeaz\u0103 s\u0103 o lucra\u021bi. Ele pot deveni o parte a antrenamentului vostru de circuit sau HIIT intensiv. Trebuie doar s\u0103 seta\u021bi intervalul de exerci\u021bii \u0219i de odihn\u0103. Spre exemplu, intervalul de 30 de secunde de exerci\u021bii \u0219i 30 de secunde de odihn\u0103 este frecvent utilizat \u00een r\u00e2ndul sportivilor. Acorda\u021bi aten\u021bie corectitudinii tehnice, lucra\u021bi mai \u00eencet la \u00eenceput \u0219i alege\u021bi o variant\u0103 mai u\u0219oar\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\"><strong>La ce s\u0103 fi\u021bi aten\u021bi c\u00e2nd face\u021bi mi\u0219care cu TRX?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Implica\u021bi-v\u0103 partea superioar\u0103 a corpului<\/strong> \u2013 v\u0103 va ajuta s\u0103 v\u0103 men\u021bine\u021bi echilibrul \u0219i tehnica potrivit\u0103.<\/li><li><strong>Nu uita\u021bi s\u0103 respira\u021bi \u00een mod regulat.<\/strong><\/li><li><strong>Regla\u021bi dificultatea<\/strong> &#8211; pentru majoritatea exerci\u021biilor, ve\u021bi reduce dificultatea exerci\u021biului mi\u0219c\u00e2ndu-v\u0103 cu c\u00e2\u021biva pa\u0219i \u00eenapoi. Pentru dificult\u0103\u021bi mai mari, face\u021bi c\u00e2\u021biva pa\u0219i \u00eenainte \u0219i efectua\u021bi \u00eentreaga gam\u0103 de mi\u0219care.<\/li><\/ul>\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\">1. Trac\u021biuni<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal<\/strong>: spatele, mu\u0219chii pectorali \u0219i bra\u021be<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> \u021aine\u021bi-v\u0103 spatele drept tot timpul. \u00cencerca\u021bi s\u0103 v\u0103 fixa\u021bi umerii \u00een pozi\u021bia inferioar\u0103, nu \u00eei ridica\u021bi spre urechi. \u021aine\u021bi coatele pe l\u00e2ng\u0103 corp.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy.gif\" alt=\"Trac\u021biuni cu TRX\" class=\"wp-image-260719\" title=\"Trac\u021biuni cu setul de suspensie\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Trac\u021biuni pentru umeri<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal: <\/strong>umerii, spatele, mu\u0219chii pectorali<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> \u021aine\u021bi-v\u0103 spatele drept tot timpul. \u00cencerca\u021bi s\u0103 v\u0103 fixa\u021bi umerii \u00een pozi\u021bia inferioar\u0103, nu \u00eei ridica\u021bi spre urechi. \u021aine\u021bi coatele pe l\u00e2ng\u0103 corp.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-ramena.gif\" alt=\"Cum se efectueaz\u0103 trac\u021biunile pentru umeri cu TRX?\" class=\"wp-image-260733\" title=\"Cum se efectueaz\u0103 trac\u021biunile pentru umeri cu setul de suspensie?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Flot\u0103ri<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal:<\/strong> bra\u021bele, mu\u0219chii pectorali<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> \u021aine\u021bi-v\u0103 spatele drept tot timpul. \u00cencerca\u021bi s\u0103 v\u0103 fixa\u021bi umerii \u00een pozi\u021bia inferioar\u0103, nu \u00eei ridica\u021bi spre urechi. \u021aine\u021bi coatele pe l\u00e2ng\u0103 corp.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Kliky.gif\" alt=\"Cum se efectueaz\u0103 flot\u0103rile cu TRX?\" class=\"wp-image-260747\" title=\"Cum se efectueaz\u0103 flot\u0103rile cu setul de suspensie?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Flexii biceps<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal:<\/strong> bra\u021bele, mu\u0219chii pectorali<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> \u00cencerca\u021bi s\u0103 v\u0103 fixa\u021bi umerii \u00eentr-o pozi\u021bie inferioar\u0103. Trage\u021bi bra\u021bele spre urechi \u0219i men\u021bine\u021bi coatele \u00een aceea\u0219i pozi\u021bie pe tot parcursul exerci\u021biului.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-biceps.gif\" alt=\"Cum se efectueaz\u0103 flexiile biceps cu TRX?\" class=\"wp-image-260761\" title=\"Cum se efectueaz\u0103 flexiile biceps cu setul de suspensie?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Plank \u0219i ridic\u0103ri de genunchi<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal:<\/strong> partea superioar\u0103 a corpului, bra\u021bele<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> \u021aine\u021bi-v\u0103 spatele drept, concentra\u021bi-v\u0103 mai ales pe zona lombar\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy.gif\" alt=\"Cum se efectueaz\u0103 exerci\u021biul plank cu TRX?\" class=\"wp-image-260775\" title=\"Cum se efectueaz\u0103 exerci\u021biul plank cu setul de suspensie?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Raise the roof<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal:<\/strong> partea superioar\u0103 a corpului, bra\u021bele<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> \u021aine\u021bi-v\u0103 spatele drept \u00eentr-o pozi\u021bie inferioar\u0103, concentra\u021bi-v\u0103 mai ales pe zona lombar\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy-2.gif\" alt=\"Cum se efectueaz\u0103 exerci\u021biul raise the roof cu TRX?\" class=\"wp-image-260789\" title=\"Cum se efectueaz\u0103 exerci\u021biul raise the roof cu setul de suspensie?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Fand\u0103ri \u00eenapoi<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal:<\/strong> partea din fa\u021b\u0103 \u0219i din spate a coapselor, fesierii<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> Genunchiul vostru trebuie s\u0103 ating\u0103 u\u0219or solul \u00een pozi\u021bia inferioar\u0103. Pentru un confort sporit, pune\u021bi un covora\u0219 de exerci\u021bii sub picioare. Pute\u021bi alterna picioarele sau mai \u00eent\u00e2i face\u021bi un set pe un picior \u0219i apoi pe cel\u0103lalt.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady.gif\" alt=\"Cum se efectueaz\u0103 fand\u0103rile \u00eenapoi cu TRX?\" class=\"wp-image-260803\" title=\"Cum se efectueaz\u0103 fand\u0103rile \u00eenapoi cu setul de suspensie?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Fand\u0103ri cu un singur picior<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal:<\/strong> partea din fa\u021b\u0103 \u0219i din spate a coapselor, fesierii<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> Acest exerci\u021biu necesit\u0103 o mare stabilitate, a\u0219a c\u0103 focusa\u021bi-v\u0103 foarte bine c\u00e2nd \u00eel efectua\u021bi \u0219i \u00eencerca\u021bi s\u0103 v\u0103 echilibra\u021bi cu bra\u021bele. Asigura\u021bi-v\u0103 c\u0103 axa genunchiului, gleznei \u0219i degetului piciorului de lucru sunt la acela\u0219i nivel. Face\u021bi mai \u00eent\u00e2i un set pe un picior \u0219i apoi pe cel\u0103lalt.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady-2.gif\" alt=\"fand\u0103ri cu TRX\" class=\"wp-image-260817\" title=\"fand\u0103ri cu setul de suspensie\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Genuflexiuni cu un picior<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal:<\/strong> partea din fa\u021b\u0103 \u0219i din spate a coapselor, fesierii<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> Cu c\u00e2t ajunge\u021bi mai ad\u00e2nc \u00een faza inferioar\u0103, cu at\u00e2t va fi mai dificil s\u0103 v\u0103 l\u0103sa\u021bi pe un picior. Asigura\u021bi-v\u0103 c\u0103 axa genunchiului, gleznei \u0219i degetului piciorului de lucru sunt la acela\u0219i nivel. V\u0103 pute\u021bi alterna picioarele sau pute\u021bi face mai \u00eent\u00e2i un set pe un picior \u0219i apoi pe cel\u0103lalt.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-na-jednej-nohe.gif\" alt=\"Cum se efectueaz\u0103 genuflexiunile cu un singur picior cu TRX?\" class=\"wp-image-260831\" title=\"Cum se efectueaz\u0103 genuflexiunile cu un singur picior cu setul de suspensie?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Genuflexiuni cu s\u0103ritur\u0103<\/h3>\n\n\n\n<p><strong>P\u0103r\u021bi implicate \u00een principal:<\/strong> partea din fa\u021b\u0103 \u0219i din spate a coapselor, fesierii<\/p>\n\n\n\n<p><strong>La ce anume s\u0103 acorda\u021bi aten\u021bie?<\/strong> \u021aine\u021bi-v\u0103 spatele drept pe tot parcursul exerci\u021biului. Cu c\u00e2t ajunge\u021bi mai jos \u00een faza inferioar\u0103, cu at\u00e2t va fi mai dificil s\u0103 efectua\u021bi exerci\u021biul.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-s-vyskokom.gif\" alt=\"Cum efectua\u021bi genuflexiuni cu s\u0103ritur\u0103 cu TRX?\" class=\"wp-image-260845\" title=\"Cum s\u0103 efectua\u021bi genuflexiuni cu s\u0103ritur\u0103 cu setul de suspensie\"\/><\/figure><\/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>Antrenamentul cu sistemul de suspensie v\u0103 poate aduce un nou impuls pentru mi\u0219care. <strong>Acesta v\u0103 va ajuta \u00een drumul vostru c\u0103tre un corp puternic \u0219i func\u021bional. \u00cen acela\u0219i timp, v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi \u0219i stabilitatea \u0219i coordonarea<\/strong>. \u00cen plus, pute\u021bi lua oriunde cu voi sistemul de antrenament cu suspensie sau \u00eel pute\u021bi folosi atunci c\u00e2nd face\u021bi exerci\u021bii \u00een aer liber. Cu ajutorul acestuia v\u0103 ve\u021bi asigura c\u0103 ave\u021bi parte de un antrenament complet de \u00eenalt\u0103 calitate, aproape oric\u00e2nd \u0219i oriunde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218tia\u021bi despre sistemul TRX sau avea\u021bi \u00een plan s\u0103 \u00eel include\u021bi \u00een mod regulat \u00een antrenamentele voastre? \u00cencerca\u021bi exerci\u021biile pe care le-am descris \u00een articol \u0219i spune\u021bi-ne \u00een comentarii dac\u0103 v-au pl\u0103cut. Nu uita\u021bi s\u0103 distribui\u021bi articolul \u0219i prietenilor vo\u0219tri care \u00een mod sigur vor aprecia aceast\u0103 inspira\u021bie pentru un antrenament de \u00eenalt\u0103 calitate cu sistemul de antrenament cu suspensie.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Un set de suspensie v\u0103 permite s\u0103 v\u0103 tonifia\u021bi partea superioar\u0103 a corpului, s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103 \u0219i s\u0103 pierde\u021bi \u00een greutate \u00een mod eficient. Noi v\u0103 vom ar\u0103ta cum s\u0103 face\u021bi acest lucru.<\/p>\n","protected":false},"author":129,"featured_media":260553,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7106,7484,6458,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-270527","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-accesorii-fitness","9":"tag-antrenament","10":"tag-exercitii-ro","11":"tag-exercitii-cu-propria-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 v\u0103 antrena\u021bi cu un set de suspensie? 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Descoperi\u021bi exerci\u021bii eficiente pentru \u00eentregul corp"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/270527","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=270527"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/270527\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/260553"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=270527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=270527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=270527"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=270527"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=270527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}