{"id":271392,"date":"2022-04-04T08:31:00","date_gmt":"2022-04-04T06:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=271392"},"modified":"2024-05-27T19:59:25","modified_gmt":"2024-05-27T17:59:25","slug":"6-mituri-despre-fitnessul-feminin","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/6-mituri-despre-fitnessul-feminin\/","title":{"rendered":"10 cele mai frecvente gre\u0219eli pe care le fac femeile la sal\u0103 \u0219i care \u00eent\u00e2rzie rezultatele"},"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\/6-mituri-despre-fitnessul-feminin\/#1_Evitati_greutatile_mari\" title=\"1. Evita\u021bi greut\u0103\u021bile mari\">1. Evita\u021bi greut\u0103\u021bile mari<\/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\/6-mituri-despre-fitnessul-feminin\/#2_Va_focusati_doar_pe_antrenamentul_cardio\" title=\"2. V\u0103 focusa\u021bi doar pe antrenamentul cardio\">2. V\u0103 focusa\u021bi doar pe antrenamentul cardio<\/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\/6-mituri-despre-fitnessul-feminin\/#3_Va_concentrati_doar_pe_picioare_fese_si_abdomen_la_fiecare_sesiune_de_antrenament\" title=\"3. V\u0103 concentra\u021bi doar pe picioare, fese \u0219i abdomen la fiecare sesiune de antrenament\">3. V\u0103 concentra\u021bi doar pe picioare, fese \u0219i abdomen la fiecare sesiune de antrenament<\/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\/6-mituri-despre-fitnessul-feminin\/#4_Nu_respectati_un_plan_de_antrenament_bine_stabilit\" title=\"4. Nu respecta\u021bi un plan de antrenament bine stabilit\">4. Nu respecta\u021bi un plan de antrenament bine stabilit<\/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\/6-mituri-despre-fitnessul-feminin\/#5_Va_concentrati_doar_pe_exercitii_izolate\" title=\"5. V\u0103 concentra\u021bi doar pe exerci\u021bii izolate\">5. V\u0103 concentra\u021bi doar pe exerci\u021bii izolate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/6-mituri-despre-fitnessul-feminin\/#6_Petreceti_prea_mult_timp_sau_nu_suficient_cu_exercitii_fizice\" title=\"6. Petrece\u021bi prea mult timp sau nu suficient cu exerci\u021bii fizice\">6. Petrece\u021bi prea mult timp sau nu suficient cu exerci\u021bii fizice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/6-mituri-despre-fitnessul-feminin\/#7_Incercati_sa_faceti_prea_multe_exercitii\" title=\"7. \u00cencerca\u021bi s\u0103 face\u021bi prea multe exerci\u021bii\">7. \u00cencerca\u021bi s\u0103 face\u021bi prea multe exerci\u021bii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/6-mituri-despre-fitnessul-feminin\/#8_Aveti_asteptari_nerealiste\" title=\"8. Ave\u021bi a\u0219tept\u0103ri nerealiste\">8. Ave\u021bi a\u0219tept\u0103ri nerealiste<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/6-mituri-despre-fitnessul-feminin\/#9_Mergeti_la_sala_pentru_a_discuta_si_a_face_selfie-uri\" title=\"9. Merge\u021bi la sal\u0103 pentru a discuta \u0219i a face selfie-uri\">9. Merge\u021bi la sal\u0103 pentru a discuta \u0219i a face selfie-uri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/6-mituri-despre-fitnessul-feminin\/#10_Va_temeti_sa_cereti_sfaturi_de_la_persoane_mai_experimentate\" title=\"10. V\u0103 teme\u021bi s\u0103 cere\u021bi sfaturi de la persoane mai experimentate\">10. V\u0103 teme\u021bi s\u0103 cere\u021bi sfaturi de la persoane mai experimentate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/6-mituri-despre-fitnessul-feminin\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sunte\u021bi una dintre acele persoane care merg la sal\u0103 de ceva vreme, dar \u00eenc\u0103 nu ave\u021bi fese perfect conturate? Sau spera\u021bi s\u0103 ave\u021bi un \u201eabdomen plat \u00een \u0219ase s\u0103pt\u0103m\u00e2ni\u201d, a\u0219a cum promit revistele pentru femei, dar nu vede\u021bi niciun rezultat? Nu dispera\u021bi, nu sunte\u021bi singurele. Sunt mult mai multe femei care se confrunt\u0103 cu aceast\u0103 problem\u0103 dec\u00e2t v-a\u021bi a\u0219tepta. Prin urmare, \u00een articolul de ast\u0103zi, ne vom concentra asupra <strong>celor mai frecvente gre\u0219eli de antrenament f\u0103cute de femei \u00een sal\u0103<\/strong>, care le \u00eent\u00e2rzie rezultatele.<\/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_Evitati_greutatile_mari\"><\/span>1. Evita\u021bi greut\u0103\u021bile mari<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eNu ridic greut\u0103\u021bi pentru c\u0103 nu vreau s\u0103 ar\u0103t ca un b\u0103rbat.\u201d<\/em> Probabil a\u021bi citit sau a\u021bi mai auzit aceast\u0103 replic\u0103, \u00eens\u0103 ce trebuie s\u0103 \u0219ti\u021bi este faptul c\u0103 <strong>antrenamentul de for\u021b\u0103 nu este suficient pentru a dezvolta o silueta masculin\u0103<\/strong>. Dac\u0103 procesul de dezvoltare a masei musculare ar fi at\u00e2t de simplu pentru femei, profesioni\u0219tii din domeniul fitness-ului nu ar trebui s\u0103 petreac\u0103 sute de ore la sal\u0103 pentru a sta pe podium \u00een competi\u021biile fitness. <strong>Pur \u0219i simplu femeile nu au poten\u021bialul pentru o astfel de dezvoltare muscular\u0103<\/strong>, deoarece <strong>au niveluri hormonale diferite<\/strong>, \u0219i anume <strong>testosteronul<\/strong>, care are un impact asupra cre\u0219terii musculare. A\u0219a c\u0103 nu este posibil ca antrenamentul de for\u021b\u0103 s\u0103 v\u0103 fac\u0103 bicepsul prea mare, \u00eens\u0103, cu ajutorul exerci\u021biilor fizice, pute\u021bi s\u0103 v\u0103 cre\u0219te\u021bi for\u021ba, v\u0103 pute\u021bi tonifia silueta \u0219i, de asemenea, pute\u021bi pierde din gr\u0103simea suplimentar\u0103. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 a\u021bi femei care au la fel de mult\u0103 mas\u0103 muscular\u0103 ca \u0219i b\u0103rba\u021bii, cu siguran\u021b\u0103 <strong>nu se datoreaz\u0103 antrenamentului de for\u021b\u0103<\/strong>. Acest lucru este probabil cauzat de steroizi anabolizan\u021bi, hormoni de cre\u0219tere \u0219i alte substan\u021be stimulative.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1124x749.jpg\" alt=\"Gre\u0219eli fitness efectuate de femei: evitarea antrenamentului de for\u021b\u0103\" class=\"wp-image-308095\" style=\"width:843px;height:562px\" title=\"Gre\u0219eli fitness efectuate de femei: evitarea antrenamentului de for\u021b\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Va_focusati_doar_pe_antrenamentul_cardio\"><\/span>2. V\u0103 focusa\u021bi doar pe antrenamentul cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd veni\u021bi pentru prima dat\u0103 la sal\u0103, ce vede\u021bi? Zeci de aparate despre care nu ave\u021bi idee pentru ce sunt. Din fericire, l\u00e2ng\u0103 fereastr\u0103, vede\u021bi ceva cunoscut &#8211; <strong>biciclete \u0219i benzi de alergare<\/strong>. Alegerea este clar\u0103 deoarece trece\u021bi \u00een siguran\u021ba zonei cardio, unde petrece\u021bi o or\u0103, dup\u0103 care pleca\u021bi cu sentimentul c\u0103 a\u021bi procedat corect. Dac\u0103 face\u021bi asta \u00een mod regulat, <strong>nu v\u0103 pute\u021bi a\u0219tepta la forme apetisante \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-despre-construirea-posteriorului-perfect\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fese rotunde.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #000000\">Probabil ve\u021bi spune c\u0103 profesioni\u0219tii cunoscu\u021bi din domeniul fitness-ului adaug\u0103 \u00een mod regulat post\u0103ri \u00een timp ce alearg\u0103 pe band\u0103. Ei bine, da, dar <strong>probabil c\u0103 ace\u0219tia \u0219i-au terminat deja antrenamentul de for\u021b\u0103, principalul motiv pentru care au un corp at\u00e2t de tonifiat<\/strong>. Combina\u021bia dintre antrenamentul de for\u021b\u0103 \u0219i cardio este o modalitate excelent\u0103 de a ob\u021bine o siluet\u0103 feminin\u0103 de vis, cu forme vizibile. A\u0219adar, folosi\u021bi greut\u0103\u021bi <strong>pentru a v\u0103 dezvolta masa muscular\u0103, pentru a cre\u0219te \u00een mod s\u0103n\u0103tos volumul acesteia<\/strong> \u0219i pentru a v\u0103 cre\u0219te \u0219i rata metabolismului. \u00cen urm\u0103toarele 24-48 de ore, pute\u021bi arde mai multe calorii dec\u00e2t dac\u0103 nu a\u021bi face deloc mi\u0219care. \u00cen plus, ve\u021bi deveni mai puternice \u0219i ve\u021bi ob\u021bine un corp tonifiat, iar \u00een ceea ce prive\u0219te antrenamentul cardio, acesta ajut\u0103 la sus\u021binerea <strong>s\u0103n\u0103t\u0103\u021bii sistemului cardiovascular \u0219i, de asemenea, la \u00eembun\u0103t\u0103\u021birea condi\u021biei fizice<\/strong>. Dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi, \u00eel pute\u021bi efectua pentru a v\u0103 <strong>cre\u0219te consumul de energie<\/strong>. Totu\u0219i, este indicat ca antrenamentul de for\u021b\u0103 s\u0103 fie principala form\u0103 de antrenament.<span style=\"color: #ff6600\"> [3\u2013\u20604]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul cardio singur nu reprezint\u0103 o modalitate de a v\u0103 dezvolta masa muscular\u0103. Dac\u0103 v\u0103 uita\u021bi la fizicul atle\u021bilor, <strong>ve\u021bi vedea cu greu mu\u0219chi dezvolta\u021bi \u00een exces<\/strong>. Deloc surprinz\u0103tor, din moment ce este nevoie de energie pentru a men\u021bine masa muscular\u0103. Dac\u0103 v\u0103 plac antrenamentele de rezisten\u021b\u0103, cum ar fi alergarea pe distan\u021be mai lungi, atunci nu are sens ca organismul s\u0103 re\u021bin\u0103 mai mult\u0103 mas\u0103 muscular\u0103. Corpul \u00eencepe s\u0103 lucreze ca un economist priceput, calcul\u00e2nd c\u0103 excesul de energie pentru a men\u021bine o cantitate mare de mu\u0219chi cost\u0103. A\u0219adar, prefer\u0103 s\u0103 scape de aceasta. Totu\u0219i, dac\u0103 efectua\u021bi un antrenament de for\u021b\u0103, acest lucru <strong>ofer\u0103 mu\u0219chilor un impuls de cre\u0219tere \u0219i consolidare<\/strong>, permi\u021b\u00e2ndu-v\u0103 s\u0103 ob\u021bine\u021bi un fizic sportiv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219adar, dac\u0103 v\u0103 dori\u021bi o siluet\u0103 apetisant\u0103 cu forme care s\u0103 arate c\u0103 v\u0103 antrena\u021bi la sal\u0103, ave\u021bi o singur\u0103 alegere. <strong>Nu mai alerga\u021bi pe banda de alergare ore \u00een \u0219ir<\/strong>, lua\u021bi greut\u0103\u021bi \u00een m\u00e2ini, munci\u021bi din greu \u0219i respecta\u021bi-v\u0103 planul de antrenament. R\u0103bdarea \u0219i consecven\u021ba sunt premise excelente pentru succes.<\/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=\"29715,28936,44254,28792,42481,29712,36328,49021,46033,36364,29120,36025,40192\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Va_concentrati_doar_pe_picioare_fese_si_abdomen_la_fiecare_sesiune_de_antrenament\"><\/span>3. V\u0103 concentra\u021bi doar pe picioare, fese \u0219i abdomen la fiecare sesiune de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe ce p\u0103r\u021bi musculare se concentreaz\u0103 cel mai mult femeile care merg la sal\u0103? Cel mai probabil pe <strong>picioare, fese \u0219i pe abdomen<\/strong>. Cu siguran\u021b\u0103 a\u021bi observat la sal\u0103 doamne care fac din greu genuflexiuni sau sute de fand\u0103ri, dar care nu-\u0219i lucreaz\u0103 partea superioar\u0103 a corpului. Nu e nimic \u00een neregul\u0103 s\u0103 v\u0103 dori\u021bi fese rotunde \u0219i s\u0103 lucra\u021bi pentru asta. <strong>Dar nu \u00eenseamn\u0103 c\u0103 toate cele cinci antrenamente s\u0103pt\u0103m\u00e2nale ar trebui s\u0103 se concentreze doar pe partea inferioar\u0103 a corpului.<\/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 mu\u0219chii s\u0103 \u00eenceap\u0103 s\u0103 devin\u0103 mai puternici, <strong>au nevoie \u0219i de timp pentru a se&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>regenera<\/strong><\/a>. Acesta este procesul \u00een timpul c\u0103ruia <strong>corpul formeaz\u0103 \u0219i reconstruie\u0219te masa muscular\u0103 \u0219i alte \u021besuturi<\/strong>. Corpul uman are nevoie de timp pentru a se regenera. Dac\u0103 nu, v\u0103 expune\u021bi <strong>riscului de a suferi leziuni ale \u021besuturilor moi \u0219i musculo-scheletice<\/strong>. Regenerarea insuficient\u0103 atrage dup\u0103 sine \u0219i o <strong>lips\u0103 de energie, oboseal\u0103 sau dureri musculare excesive<\/strong>. A\u0219a c\u0103 acorda\u021bi mu\u0219chilor vo\u0219tri <strong>suficient<\/strong> <strong>timp<\/strong> pentru a se odihni dup\u0103 antrenamente. \u00cen plus, v\u0103 pute\u021bi sus\u021bine regenerarea cu ajutorul<strong>&nbsp;<a href=\"https:\/\/gymbeam.ro\/rola-masaj\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dispozitivelor de masaj \u0219i al alimentelor de calitate<\/a><\/strong>&nbsp;<strong>sau prin activitate fizic\u0103 de intensitate moderat\u0103.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[5\u2013\u20607]<\/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 lucra\u021bi \u0219i la partea superioar\u0103 a corpului, este posibil s\u0103 \u00eencepe\u021bi \u00een cur\u00e2nd s\u0103 vede\u021bi alte schimb\u0103ri. <strong>Bra\u021bele vor \u00eencepe s\u0103 se modeleze, l\u0103rgindu-v\u0103 u\u0219or spatele \u0219i rotunjindu-v\u0103 umerii<\/strong>. Acest lucru v\u0103 va face partea superioar\u0103 a corpului mai mare din punct de vedere optic \u0219i va face ca silueta voastr\u0103 s\u0103 arate mai bine \u00een general, mai simetric\u0103 \u0219i mai sub\u021bire.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg\" alt=\"Gre\u0219eli fitness ale femeilor: focus doar pe picioare, fese \u0219i abdomen la fiecare antrenament\" class=\"wp-image-308284\" style=\"width:843px;height:563px\" title=\"Gre\u0219eli fitness ale femeilor: focus doar pe picioare, fese \u0219i abdomen la fiecare antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nu_respectati_un_plan_de_antrenament_bine_stabilit\"><\/span>4. Nu respecta\u021bi un plan de antrenament bine stabilit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mersul la sal\u0103 este un \u00eenceput excelent. Dar dac\u0103 nu ave\u021bi un program de antrenament bine stabilit, este <strong>greu s\u0103 ob\u021bine\u021bi rezultatele la care v-a\u021bi a\u0219tepta<\/strong>. Pentru a fi mai clari, programul de antrenament nu \u00eenseamn\u0103 s\u0103 intra\u021bi \u00een sala de sport \u0219i s\u0103 repeta\u021bi orbe\u0219te ceea ce fac to\u021bi cei din jur. <strong>Nici nu este indicat s\u0103 \u00eencerca\u021bi s\u0103 lucra\u021bi pe toate aparatele pe care le ave\u021bi la dispozi\u021bie<\/strong>, dar nici nu este ideal s\u0103 veni\u021bi la sal\u0103 \u0219i s\u0103 petrece\u021bi o or\u0103 lucr\u00e2nd doar o anumit\u0103 parte a corpului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cea mai bun\u0103 op\u021biune pentru a \u00eencepe este s\u0103 <strong>solicita\u021bi unui profesionist s\u0103 v\u0103 stabileasc\u0103 un plan de antrenament special pentru voi<\/strong> \u0219i s\u0103 v\u0103 sf\u0103tuiasc\u0103 cu privire la tehnic\u0103. \u00cen plus, sfaturile din articolul nostru v\u0103 pot fi de folos: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate &#8211; Sfaturi, antrenamente, cele mai frecvente gre\u0219eli.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Va_concentrati_doar_pe_exercitii_izolate\"><\/span>5. V\u0103 concentra\u021bi doar pe exerci\u021bii izolate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tocmai a\u021bi descoperit programul de antrenament al unei concurente la un concurs de bikini care mai are o lun\u0103 p\u00e2n\u0103 la competi\u021bie \u0219i ave\u021bi senza\u021bia c\u0103 dac\u0103 ea se antreneaz\u0103 a\u0219a \u0219i arat\u0103 grozav, pute\u021bi \u0219i voi? Probabil, dar v\u0103 lipse\u0219te contextul. Scopul antrenamentului ei este pu\u021bin diferit. O astfel de concurent\u0103 care st\u0103 pe scen\u0103 \u00een lumina reflectoarelor <strong>trebuie s\u0103 aib\u0103 fiecare mu\u0219chi vizibil, a\u0219a c\u0103 antrenamentele ei se concentreaz\u0103 mai mult pe exerci\u021biile izolate la un anumit stadiu al preg\u0103tirii<\/strong>. Dac\u0103 \u00eei copia\u021bi antrenamentele f\u0103r\u0103 s\u0103 ave\u021bi idee ce rol are acesta, ve\u021bi petrece timp inutil efectu\u00e2nd c\u00e2teva exerci\u021bii pentru bicep\u0219i sau tricep\u0219i \u00een num\u0103r masiv. Pentru a v\u0103 antrena fiecare grup\u0103 muscular\u0103, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=330062\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">va trebui s\u0103 petrece\u021bi mult timp \u00een sala de sport<\/a>, ceea ce poate nu rezoneaz\u0103 cu programul vostru zilnic obi\u0219nuit. \u00cen concluzie, <strong>antrenamentul vostru fitness va deveni o povar\u0103 mare \u00een timp pentru voi \u0219i probabil c\u0103 nu ve\u021bi rezista mult.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 o cale mult mai simpl\u0103 de parcurs dec\u00e2t s\u0103 face\u021bi zeci de exerci\u021bii izolate. A\u0219adar, <strong>concentra\u021bi-v\u0103 pe <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exercitii-pentru-definirea-masei-musculare\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">exerci\u021bii complexe<\/a>, precum <a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genuflexiuni<\/a>, deadlift-uri sau trac\u021biuni<\/strong>. Pentru acestea v\u0103 ve\u021bi exersa mai multe p\u0103r\u021bi musculare \u00een acela\u0219i timp, a\u0219a c\u0103 ve\u021bi prinde doi iepuri dintr-o lovitur\u0103. Petrece\u021bi mai pu\u021bin timp la sal\u0103, dar v\u0103 ve\u021bi \u0219i maximiza rezultatele, ceea ce va da roade \u00een timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toate exerci\u021biile complexe pot fi efectuate \u00een mod eficient chiar \u0219i de acas\u0103. Pute\u021bi folosi o&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 cu greut\u0103\u021bi<\/a> pentru a face genuflexiunile mai dificile, o <a aria-label=\"bar\u0103 olimpic\u0103 de antrenament (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bar\u0103 olimpic\u0103 de antrenament<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"greut\u0103\u021bi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi<\/a> pentru deadlifting. De asemenea, pute\u021bi exersa trac\u021biunile cu&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bara-pentru-tractiuni-cu-montare-pe-perete-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bara de trac\u021biuni ce se monteaz\u0103 pe perete<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bara-de-tractiuni-cu-fixare-pe-usa-pull-up-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pe u\u0219\u0103<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1124x750.jpeg\" alt=\"Gre\u0219eli fitness ale femeilor: v\u0103 concentra\u021bi prea mult pe exerci\u021biile izolate\" class=\"wp-image-308123\" style=\"width:843px;height:563px\" title=\"Gre\u0219eli fitness ale femeilor: v\u0103 concentra\u021bi prea mult pe exerci\u021biile izolate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Petreceti_prea_mult_timp_sau_nu_suficient_cu_exercitii_fizice\"><\/span>6. Petrece\u021bi prea mult timp sau nu suficient cu exerci\u021bii fizice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru doamnele care <strong>nu pot estima corect durata optim\u0103 a unui antrenament<\/strong>, vedem dou\u0103 extreme. \u00cen primul caz, acestea vin la sal\u0103 cu ideea c\u0103 <strong>doar dou\u0103zeci de minute de antrenament sunt suficiente pentru a se antrena<\/strong>. Internetul este plin de videoclipuri care promit rezultate \u00een c\u00e2teva minute. Prin urmare, o jum\u0103tate de or\u0103 ar trebui s\u0103 fie suficient\u0103, nu?<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/eF8LgGz4LqTxiSw9UAeuH0yKtumegmMHduQEsdxWJ5Ip4vj2HHE3PLKWsyrQuLqw3SCkL_FH43gaok3HWUEU_sEiKy5CptS20TQwoMdykpK8ZzJjLITsnfAb3w2-dEOytZTqfmdK\" alt=\"\" title=\"Gre\u0219eli fitness ale femeilor: petrec prea mult timp sau nu suficient f\u0103c\u00e2nd exerci\u021bii fizice\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Acest lucru poate s\u0103 nu fie \u00een \u00eentregime adev\u0103rat. Re\u021bine\u021bi c\u0103 <strong>antrenamentul de for\u021b\u0103 are specificul s\u0103u<\/strong>. \u00centre seturi de exerci\u021bii individuale, trebuie s\u0103 oferi\u021bi spa\u021biu corpului pentru a-\u0219i regenera rapid energia. Abia atunci v\u0103 pute\u021bi apropia de epuizare muscular\u0103 \u0219i pute\u021bi oferi corpului un impuls pentru a-\u0219i dezvolta \u0219i tonifia masa muscular\u0103. Re\u021bine\u021bi c\u0103 p\u00e2n\u0103 \u0219i <strong>preg\u0103tirea greut\u0103\u021bilor pentru o halter\u0103 \u0219i cur\u0103\u021barea lor poate dura c\u00e2teva minute<\/strong>. P\u00e2n\u0103 s\u0103 v\u0103 da\u021bi seama, a trecut deja o jum\u0103tate de or\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, este diferit \u00een cazul antrenamentulul&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT&nbsp;<\/a>de acas\u0103, \u00een care efectua\u021bi exerci\u021biile intens \u0219i cu efort maxim pe toat\u0103 durata acestuia. \u00cen acest caz, <strong>20-30 de minute sunt \u00eentr-adev\u0103r suficiente.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cealalt\u0103 extrem\u0103 este atunci c\u00e2nd doamnele vin la sal\u0103 cu ideea de a se antrena din greu. Acestea reu\u0219esc <strong>s\u0103 petreac\u0103 cu u\u0219urin\u021b\u0103 dou\u0103 ore ridic\u00e2nd toate greut\u0103\u021bile cu un efort maxim<\/strong>. Apoi \u00ee\u0219i termin\u0103 antrenamentul cu o alergare de o or\u0103 pe band\u0103 \u0219i se \u00eentorc acas\u0103 epuizate. Nu mai este nevoie sa spunem c\u0103 aceast\u0103 abordare este nesustenabil\u0103 pe termen lung.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219adar, \u00eencerca\u021bi s\u0103 p\u0103stra\u021bi un echilibru \u00een aceste dou\u0103 abord\u0103ri. Merge\u021bi \u00een mod regulat la sesiunile de antrenament \u0219i petrece\u021bi <strong>aproximativ 60-90 de minute, cu tot cu \u00eenc\u0103lzire, etapa de relaxare \u0219i stretching<\/strong>. \u00cen tot acest timp, pute\u021bi ob\u021bine \u0219i rezultate, \u0219i v\u0103 ve\u021bi putea continua \u0219i sarcinile zilnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nu este nevoie s\u0103 ave\u021bi dureri sau febr\u0103 muscular\u0103 dup\u0103 fiecare antrenament \u00eenc\u00e2t s\u0103 fi\u021bi incapabile s\u0103 urca\u021bi sc\u0103rile<\/strong>. Cu siguran\u021b\u0103 acest lucru nu \u00eenseamn\u0103 c\u0103 v-a\u021bi antrenat bine, ci mai degrab\u0103 c\u0103 a\u021bi exagerat.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Incercati_sa_faceti_prea_multe_exercitii\"><\/span>7. \u00cencerca\u021bi s\u0103 face\u021bi prea multe exerci\u021bii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cencep\u0103torii fac adesea gre\u0219eala de a exagera atunci c\u00e2nd \u00eencep s\u0103 se antreneze la sal\u0103. Ace\u0219tia nu realizeaz\u0103 c\u0103 este mai bine s\u0103 fac\u0103 schimb\u0103ri treptat. \u00cen loc s\u0103 \u00eenceap\u0103, s\u0103 zicem, prin a face <strong>trei sesiuni de antrenament de for\u021b\u0103 pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, \u00ee\u0219i programeaz\u0103 antrenamentul ca \u0219i cum ar fi <strong>sportivi profesioni\u0219ti<\/strong>. \u0218ase sesiuni de antrenament de for\u021b\u0103, plus patru ore de cardio \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 par o necesitate pentru ei. Ei bine, c\u00e2t timp crede\u021bi c\u0103 va dura aceast\u0103 rutin\u0103? Cel mai probabil vor renun\u021ba dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni, sau chiar mai devreme \u0219i nu este de mirare. <strong>O astfel de abordare este pur \u0219i simplu imposibil de gestionat pentru \u00eencep\u0103tori<\/strong>. Corpul nu este obi\u0219nuit cu mi\u0219carea, iar suprasolicitarea brusc\u0103 poate duce la <strong>oboseal\u0103 sever\u0103, dureri musculare sau, mai r\u0103u, leziuni sau accident\u0103ri<\/strong>. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stabili\u021bi un num\u0103r realist de sesiuni de antrenament pe care le pute\u021bi face \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103. Dac\u0103 vre\u021bi s\u0103 <strong>merge\u021bi la sal\u0103 de 2-3 ori<\/strong>, cea mai bun\u0103 op\u021biune pentru voi va fi un antrenament pentru \u00eentregul corp pentru a antrena fiecare grup\u0103 muscular\u0103. \u00cencerca\u021bi s\u0103 ave\u021bi de fiecare dat\u0103 cel pu\u021bin o zi liber\u0103 \u00eentre antrenamente pentru a permite masei musculare s\u0103 se regenereze suficient. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care ajunge\u021bi s\u0103 <strong>merge\u021bi la sal\u0103 de patru ori pe s\u0103pt\u0103m\u00e2n\u0103, stabili\u021bi dou\u0103 sesiuni pentru partea superioar\u0103 a corpului \u0219i dou\u0103 sesiuni pentru partea inferioar\u0103<\/strong>. Alterna\u021bi aceste antrenamente astfel \u00eenc\u00e2t masa muscular\u0103 s\u0103 se poat\u0103 odihni \u00eentotdeauna cel pu\u021bin 48 de ore. Acest lucru creeaz\u0103 o sarcin\u0103 optim\u0103 de antrenament care va da rezultate \u00een cur\u00e2nd. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-pentru-incepatori-pentru-a-progresa-rapid-si-sustenabil-in-sala\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 sfaturi pentru \u00eencep\u0103tori pentru a progresa rapid \u0219i sustenabil<\/strong><\/a>&nbsp;v\u0103 poate fi util \u00een timpul primelor voastre vizite la sal\u0103.<\/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=\"8_Aveti_asteptari_nerealiste\"><\/span>8. Ave\u021bi a\u0219tept\u0103ri nerealiste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Crede\u021bi c\u0103 dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni de antrenament ve\u021bi avea fese ca Jennifer Lopez? Atunci ve\u021bi fi dezam\u0103gite, deoarece <strong>va trece ceva timp p\u00e2n\u0103 c\u00e2nd ve\u021bi putea vedea schimb\u0103ri minore, dar \u0219i mai mult pentru cele mai mari<\/strong>. Cu toate acestea, <strong>genetica, structura corpului vostru \u0219i altele asemenea joac\u0103 un rol destul de important \u00een aspectul fizic<\/strong> al fiec\u0103ruia dintre noi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spre exemplu, dac\u0103 ave\u021bi un os pelvin mai mare, nu \u00eel ve\u021bi mic\u0219ora dac\u0103 ve\u021bi sl\u0103bi cu ajutorul exerci\u021biilor fizice. Accepta\u021bi aceste lucruri ca pe un fapt pe care nu \u00eel ve\u021bi putea schimba niciodat\u0103. Cu to\u021bii suntem diferi\u021bi, iar acesta este un lucru bun. Via\u021ba ar fi plictisitoare dac\u0103 am fi cu to\u021bii identici, nu? A\u0219a c\u0103 nu pierde\u021bi timpul cu ceea ce nu pute\u021bi controla \u0219i face\u021bi ceea ce \u021bine de voi s\u0103 schimba\u021bi. G\u00e2ndi\u021bi-v\u0103 la faptul c\u0103 <strong>transformarea fizicului este un proces lung<\/strong> care va necesita ore \u00eentregi de efort. A\u0219a c\u0103 \u00eencepe\u021bi activit\u0103\u021bile care v\u0103 plac, astfel \u00eenc\u00e2t s\u0103 nu v\u0103 plictisi\u021bi de ele. Este singurul mod \u00een care ve\u021bi rezista p\u00e2n\u0103 c\u00e2nd v\u0103 ve\u021bi atinge scopul. \u00cenarma\u021bi-v\u0103 cu r\u0103bdare, deoarece rezultatele nu vor fi vizibile dup\u0103 primul antrenament. Nici kilogramele \u00een plus nu au ap\u0103rut peste noapte, a\u0219a c\u0103 ar fi naiv s\u0103 crede\u021bi c\u0103 acestea vor disp\u0103rea la fel de repede.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate c\u0103 ve\u021bi deveni motiva\u021bi s\u0103 v\u0103 schimba\u021bi cu ajutorul articolului nostru intitulat&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-schimba-mintea-si-corpul-vostru-atunci-cand-incepeti-sa-faceti-miscare-si-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cum se schimb\u0103 corpul \u0219i mintea atunci c\u00e2nd \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/a><\/strong><\/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=\"9_Mergeti_la_sala_pentru_a_discuta_si_a_face_selfie-uri\"><\/span>9. Merge\u021bi la sal\u0103 pentru a discuta \u0219i a face selfie-uri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un alt lucru de care femeile uneori nu \u00ee\u0219i dau seama este c\u0103 <strong>nu este suficient doar s\u0103 mearg\u0103 la sal\u0103<\/strong>. Dac\u0103 vre\u021bi rezultate, <strong>trebuie s\u0103 v\u0103 \u0219i antrena\u021bi acolo<\/strong>. Faptul c\u0103 sta\u021bi o or\u0103 \u00eentinse pe un covora\u0219 vorbind cu o prieten\u0103 pur \u0219i simplu nu v\u0103 ajut\u0103 s\u0103 ave\u021bi un corp de etalat la plaj\u0103. Nici acele c\u00e2teva abdomene la fiecare cinci minute nu vor fi de folos, dar nici selfie-urile pentru Instagram sau hashtag-urile fitness, fitnessgirls sau altele asemenea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 vede\u021bi rezultate, trebuie s\u0103 v\u0103 <strong>lucra\u021bi corpul<\/strong>. A\u0219adar, lua\u021bi ni\u0219te greut\u0103\u021bi \u0219i \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi. Ve\u021bi discuta mai t\u00e2rziu despre via\u021b\u0103 cu prietenele la cafea, nu la sal\u0103. Ve\u021bi vedea c\u0103 va merita senza\u021bia dup\u0103 un antrenament bun. Dac\u0103 nu v\u0103 place s\u0103 ridica\u021bi greut\u0103\u021bi, \u00eencerca\u021bi alte exerci\u021bii. Cu siguran\u021b\u0103 exist\u0103 ceva care s\u0103 v\u0103 plac\u0103 la maximum, trebuie doar s\u0103 descoperi\u021bi ce anume. A\u0219adar, ce zice\u021bi de \u00eenot,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">atletism<\/a>, tenis sau badminton?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1124x748.jpg\" alt=\"Gre\u0219eli fitness ale femeilor: merge\u021bi la sal\u0103 pentru discu\u021bii \u0219i selfie-uri\" class=\"wp-image-308139\" style=\"width:843px;height:561px\" title=\"Gre\u0219eli fitness ale femeilor: merge\u021bi la sal\u0103 pentru discu\u021bii \u0219i selfie-uri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Va_temeti_sa_cereti_sfaturi_de_la_persoane_mai_experimentate\"><\/span>10. V\u0103 teme\u021bi s\u0103 cere\u021bi sfaturi de la persoane mai experimentate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cele din urm\u0103, un pont care se aplic\u0103 nu numai \u00een fitness, ci \u0219i \u00een toate celelalte domenii ale vie\u021bii: <strong>cere\u021bi sfatul persoanelor mai experimentate<\/strong>. L\u0103sa\u021bi deoparte ego-ul care v\u0103 spune c\u0103 voi \u0219ti\u021bi cel mai bine. Contacta\u021bi oameni care au mai mult\u0103 experien\u021b\u0103 dec\u00e2t voi. Este posibil s\u0103 ob\u021bine\u021bi rezultate \u0219i f\u0103r\u0103 ajutorul altora, dar ve\u021bi avea nevoie de mult timp pentru a studia cantitatea de informa\u021bii pe care ace\u0219tia o \u0219tiu deja. Prin urmare, este recomandat ca \u00eencep\u0103torii s\u0103 contacteze un instructor de fitness cu experien\u021b\u0103 \u00een care s\u0103 aib\u0103 \u00eencredere pentru a fi ghida\u021bi prin acest proces. Astfel, pute\u021bi accelera considerabil ob\u021binerea rezultatelor. \u00cen plus, acest lucru v\u0103 ajut\u0103 \u0219i s\u0103 evita\u021bi&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-greseli-dupa-antrenament-care-intarzie-rezultatele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cele mai frecvente erori de antrenament care \u00eent\u00e2rzie rezultatele.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v-a\u021bi hot\u0103r\u00e2t s\u0103 merge\u021bi la sal\u0103, asigura\u021bi-v\u0103 c\u0103 <strong>evita\u021bi aceste gre\u0219eli comune<\/strong>. \u00cencepe\u021bi pas cu pas, lucra\u021bi la corpul vostru \u0219i g\u00e2ndi\u021bi-v\u0103 c\u0103 fitness-ul este un stil de via\u021b\u0103, nu o solu\u021bie pe termen scurt pentru pierderea \u00een greutate. Dac\u0103 a\u021bi fost persoane sedentare \u00een ultimii dou\u0103zeci de ani, nu v\u0103 pute\u021bi a\u0219tepta s\u0103 pierde\u021bi toat\u0103 greutatea \u00een exces \u00eentr-o lun\u0103. Ave\u021bi r\u0103bdare \u0219i, \u00een cele din urm\u0103, ve\u021bi vedea rezultatele dorite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu uita\u021bi, <strong>calea c\u0103tre o siluet\u0103 de vis nu este reprezentat\u0103 de o linie dreapt\u0103<\/strong>. Nu v\u0103 opri\u021bi dac\u0103 v\u0103 \u00eencurca\u021bi din gre\u0219eal\u0103, dac\u0103 v\u0103 \u00eemboln\u0103vi\u021bi \u0219i ie\u0219i\u021bi din rutina de antrenament sau dac\u0103 lucrurile nu merg exact conform planului. Cel mai important este s\u0103 v\u0103 aduna\u021bi mereu \u0219i s\u0103 reveni\u021bi pe calea c\u0103tre obiectivul pe care vi l-a\u021bi stabilit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi prieteni care nu v\u0103d rezultate din cauza unora dintre aceste gre\u0219eli? Dac\u0103 da, distribui\u021bi-le \u0219i lor articolul nostru, astfel \u00eenc\u00e2t s\u0103 poat\u0103 ob\u021bine \u00een sf\u00e2r\u0219it silueta visat\u0103.<\/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\/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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0218ti\u021bi cum trebuie s\u0103 v\u0103 antrena\u021bi la sal\u0103 pentru a vedea rapid rezultate? Trebuie doar s\u0103 evita\u021bi aceste cele mai frecvente gre\u0219eli. A\u0219adar, construi\u021bi-v\u0103 un plan optim de antrenament \u00een ceea ce prive\u0219te frecven\u021ba, durata \u0219i intensitatea potrivit\u0103 a antrenamentelor voastre.<\/p>\n","protected":false},"author":100,"featured_media":308262,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7262,6938,7346],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-271392","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-de-forta","10":"tag-mituri","11":"tag-stagnare","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>10 cele mai frecvente gre\u0219eli pe care le fac femeile la sal\u0103 \u0219i care \u00eent\u00e2rzie rezultatele - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care sunt cele mai frecvente gre\u0219eli de antrenament pe care le fac femeile? 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