{"id":275046,"date":"2021-08-27T09:17:32","date_gmt":"2021-08-27T07:17:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275046"},"modified":"2024-05-28T11:38:36","modified_gmt":"2024-05-28T09:38:36","slug":"cum-sa-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/","title":{"rendered":"Cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u00een parcurile de antrenament \u00een aer liber?"},"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-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/#Cum_arata_un_parc_de_antrenament\" title=\"Cum arat\u0103 un parc de antrenament?\">Cum arat\u0103 un parc de antrenament?<\/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-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/#7_avantaje_ale_antrenamentului_intr-un_parc_de_antrenament\" title=\"7 avantaje ale antrenamentului \u00eentr-un parc de antrenament\">7 avantaje ale antrenamentului \u00eentr-un parc de antrenament<\/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-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/#Ce_elemente_compun_antrenamentul\" title=\"Ce elemente compun antrenamentul?\">Ce elemente compun antrenamentul?<\/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-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/#5_exercitii_pentru_a_va_tonifia_intregul_corp_in_parcul_de_antrenament\" title=\"5 exerci\u021bii pentru a v\u0103 tonifia \u00eentregul corp \u00een parcul de antrenament\">5 exerci\u021bii pentru a v\u0103 tonifia \u00eentregul corp \u00een parcul de antrenament<\/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-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/#Ce_alte_exercitii_puteti_face_in_parcul_de_antrenament\" title=\"Ce alte exerci\u021bii pute\u021bi face \u00een parcul de antrenament?\">Ce alte exerci\u021bii pute\u021bi face \u00een parcul de antrenament?<\/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\/cum-sa-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/#Ce_alte_tipuri_de_instrumente_ajutatoare_puteti_folosi_intr-un_parc_de_antrenament\" title=\"Ce alte tipuri de instrumente ajut\u0103toare pute\u021bi folosi \u00eentr-un parc de antrenament?\">Ce alte tipuri de instrumente ajut\u0103toare pute\u021bi folosi \u00eentr-un parc de antrenament?<\/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\/cum-sa-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/#Care_este_lectia\" title=\"Care este lec\u021bia?\">Care este lec\u021bia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cencerca\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, dar sim\u021bi\u021bi c\u0103 ridicarea greut\u0103\u021bilor este singura cale c\u0103tre obiectivul vostru de vis? V\u0103 vom demonstra c\u0103 nu este a\u0219a. Pute\u021bi ob\u021bine rezultate excelente efectu\u00e2nd exerci\u021bii fizice \u0219i \u00eentr-un <strong>parc de antrenament<\/strong>. \u00cen articolul de ast\u0103zi, v\u0103 vom prezenta avantajele acestuia, vom descrie cum ar trebui s\u0103 arate antrenamentul \u0219i v\u0103 vom ar\u0103ta c\u00e2teva exerci\u021bii eficiente cu ajutorul c\u0103rora s\u0103 v\u0103 antrena\u021bi <strong>\u00eentregul corp<\/strong>. Dac\u0103 ave\u021bi deja experien\u021b\u0103 cu acest gen de antrenament, v\u0103 ve\u021bi bucura \u0219i de sfaturi despre cum s\u0103 cre\u0219te\u021bi dificultatea acestora pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi performan\u021ba sportiv\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=\"Cum_arata_un_parc_de_antrenament\"><\/span>Cum arat\u0103 un parc de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd spune\u021bi loc de joac\u0103 \u00een aer liber, majoritatea se g\u00e2ndesc la locuri pline de copii, tobogane \u0219i leag\u0103ne, unde poate exist\u0103 \u0219i o scar\u0103 de c\u0103\u021b\u0103rat. Cu toate acestea, parcurile de antrenament arat\u0103 destul de diferit. De regul\u0103, acestea sunt <strong>dotate cu bare paralele, bare orizontale, diverse sc\u0103ri \u0219i alte structuri<\/strong> pe care se pot efectua nenum\u0103rate exerci\u021bii. Dac\u0103 ave\u021bi posibilitatea s\u0103 v\u0103 echipa\u021bi cu alte accesorii fitness, ve\u021bi putea efectua \u00een parc un antrenament complet de for\u021b\u0103 f\u0103r\u0103 nicio problem\u0103.<\/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\/06\/iStock-1295852637-1124x749.jpg\" alt=\"Parc de antrenament: bare paralele, bare orizontale, sc\u0103ri \u0219i alte structuri\" class=\"wp-image-262134\" style=\"width:843px;height:562px\" title=\"Parc de antrenament: bare paralele, bare orizontale, sc\u0103ri \u0219i alte structuri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-2048x1365.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=\"7_avantaje_ale_antrenamentului_intr-un_parc_de_antrenament\"><\/span>7 avantaje ale antrenamentului \u00eentr-un parc de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 nu a\u021bi \u00eencercat s\u0103 v\u0103 antrena\u021bi \u00eentr-un parc de antrenament, v\u0103 vom prezenta c\u00e2teva avantaje cu care sper\u0103m s\u0103 v\u0103 convingem s\u0103 \u00eencerca\u021bi acest lucru.<\/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. Pute\u021bi face mi\u0219care oric\u00e2nd dori\u021bi<\/h3>\n\n\n\n<p>Lucra\u021bi \u00een schimburi \u0219i programul centrelor de fitness din apropiere nu sunt potrivite pentru voi? Parcul de antrenament ofer\u0103, astfel, o alternativ\u0103 excelent\u0103. <strong>Pute\u021bi merge s\u0103 v\u0103 antrena\u021bi diminea\u021ba devreme \u00een zori sau \u00een timp ce sala de sport este \u00een pauza de pr\u00e2nz<\/strong>. Totul depinde doar de voi. \u00cen plus, nu ve\u021bi risca niciodat\u0103 s\u0103 fi\u021bi expediat acas\u0103 \u00een mijlocul unei serii de antrenament din cauza orei de \u00eenchidere.<\/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\">2. Nu trebuie s\u0103 pl\u0103ti\u021bi abonamentul de membru<\/h3>\n\n\n\n<p>Mersul regulat la o sal\u0103 de ultim\u0103 genera\u021bie poate deveni destul de costisitor. Parcul de antrenament \u00een aer liber este un mod genial de <strong>a economisi bani \u0219i de a oferi corpului vostru tot ceea ce merit\u0103.<\/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. V\u0103 ve\u021bi cre\u0219te aportul de vitamina D<\/h3>\n\n\n\n<p>Dac\u0103 soarele este sus pe cer \u0219i voi sunte\u021bi echipa\u021bi cu pantaloni scur\u021bi \u0219i un tricou pentru a v\u0103 antrena \u00een parcul de antrenament, acest lucru reprezint\u0103 o modalitate excelent\u0103 de a v\u0103 <strong>cre\u0219te aportul de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" class=\"ek-link\">vitamina D<\/a><\/span> din organism<\/strong>. Un aport suficient de vitamina D are un impact nu doar asupra bun\u0103st\u0103rii noastre psihologice, ci \u0219i asupra s\u0103n\u0103t\u0103\u021bii oaselor, func\u021biei musculare \u0219i a\u0219a mai departe. <span style=\"color: #ff6600\">[1\u20133]<\/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\">4. V\u0103 ve\u021bi bronza frumos<\/h3>\n\n\n\n<p>Nu trebuie s\u0103 ob\u021bine\u021bi o piele de culoare ciocolatie st\u00e2nd ore \u00een \u0219ir pe malul unei ape sau \u00eentr-un solar. Dac\u0103 v\u0103 da\u021bi jos tricoul \u00een timpul antrenamentului \u00een aer liber \u0219i l\u0103sa\u021bi razele soarelui s\u0103 v\u0103 scalde pielea, ve\u021bi reu\u0219i <strong>s\u0103 v\u0103 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/beta-carotenul-o-sursa-vegetala-de-vitamina-a-benefica-nu-doar-pentru-ochi-si-piele\/\" class=\"ek-link\">bronza\u021bi<\/a><\/span><\/strong> cu fiecare serie lucrat\u0103. \u00cen plus, va fi o modalitate mult mai distractiv\u0103 \u0219i mai ieftin\u0103 de a \u201eprinde culoare\u201d.<\/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\/06\/iStock-1289359388-1124x749.jpg\" alt=\"De ce s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care \u00een parcul de antrenament\" class=\"wp-image-262148\" style=\"width:843px;height:562px\" title=\"De ce s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care \u00een parcul de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. V\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi rutina de antrenament<\/h3>\n\n\n\n<p>Vre\u021bi s\u0103 efectua\u021bi acelea\u0219i exerci\u021bii pe termen lung? Atunci este important s\u0103 v\u0103 bucura\u021bi \u00eentotdeauna de antrenament. Repetarea c\u00e2torva exerci\u021bii cu acela\u0219i echipament la sal\u0103 poate deveni pu\u021bin plictisitor, nu crede\u021bi? O vizit\u0103 ocazional\u0103 \u00een parcul de antrenament poate fi o ocazie excelent\u0103 de a <strong>renun\u021ba la stereotipuri \u0219i de a pune o sarcin\u0103 diferit\u0103 asupra masei voastre musculare<\/strong>. S-ar putea s\u0103 v\u0103 surprind\u0103 faptul c\u0103, dup\u0103 primul vostru antrenament \u00een aer liber, ve\u021bi avea dureri musculare \u00een locuri de care nici nu \u0219tia\u021bi c\u0103 exist\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\">6. V\u0103 ve\u021bi personaliza antrenamentul \u00een func\u021bie de nevoile voastre<\/h3>\n\n\n\n<p>V\u0103 este team\u0103 s\u0103 merge\u021bi \u00eentr-un parc de antrenament pentru c\u0103 nu pute\u021bi efectua trac\u021biuni \u0219i, \u00een general, sim\u021bi\u021bi c\u0103 un astfel de loc nu este potrivit pentru \u00eencep\u0103tori? Ei bine, v\u0103 \u00een\u0219ela\u021bi. \u00cen timpul primelor sesiuni de antrenament \u00een aer liber, o <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-2-gymbeam.html\" class=\"ek-link\">band\u0103 elastic\u0103<\/a><\/strong><\/span> poate fi de un real sprijin, deoarece <strong>v\u0103 ajut\u0103 s\u0103 face\u021bi unele exerci\u021bii mai u\u0219oare \u0219i, astfel, simplific\u0103 fiecare repetare<\/strong>. Pute\u021bi alege apoi benzi mai sub\u021biri, ceea ce v\u0103 va u\u0219ura efortul p\u00e2n\u0103 \u00een punctul \u00een care nu ve\u021bi mai avea nevoie de ele. Cu toate acestea, \u00een urm\u0103toarea parte a articolului vom prezenta \u0219i exerci\u021bii pe care un \u00eencep\u0103tor le poate face f\u0103r\u0103 nici un fel de ajutor.<\/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\">7. Ve\u021bi deveni un sportiv mai complex<\/h3>\n\n\n\n<p>Parcul de antrenament v\u0103 permite s\u0103 include\u021bi \u00een antrenament exerci\u021bii pe care probabil nu le-a\u021bi putea efectua \u00eentr-o sal\u0103 de sport clasic\u0103. Cu toate c\u0103 este bine s\u0103 ridica\u021bi zeci de kilograme la banca de \u00eempins, \u00eencerca\u021bi s\u0103 <strong>sta\u021bi un minut ag\u0103\u021ba\u021bi de barele paralele<\/strong>. Nu este chiar at\u00e2t de u\u0219or, nu-i a\u0219a? Un loc de joac\u0103 \u00een aer liber este o modalitate genial\u0103 de a v\u0103 <strong>extinde abilit\u0103\u021bile sportive \u0219i de a deveni sportivi mai complec\u0219i<\/strong>. Dac\u0103 \u00eenc\u0103 nu v-am convins cu privire la beneficiile antrenamentului \u00een aer liber, pute\u021bi citi mai multe despre acestea, dar \u0219i despre motivele pentru care ar trebui s\u0103 face\u021bi acest tip de antrenament \u00een articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/\" class=\"ek-link\">Antrenamentul \u00een aer liber &#8211; De ce \u0219i cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u00een aer liber<\/a>.<\/strong><\/span><\/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=\"722\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1124x722.jpg\" alt=\"\u00cenv\u0103\u021ba\u021bi s\u0103 sta\u021bi \u00een m\u00e2ini \u0219i alte elemente de gimnastic\u0103 \u00een parcul de antrenament\" class=\"wp-image-262315\" style=\"width:843px;height:542px\" title=\"\u00cenv\u0103\u021ba\u021bi s\u0103 sta\u021bi \u00een m\u00e2ini \u0219i alte elemente de gimnastic\u0103 \u00een parcul de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-2048x1316.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"49009,46027,36058,46021,47623,36310,36280,8151,36229,36211,48997,44941,29118,53680,8186,51082\" ><\/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=\"Ce_elemente_compun_antrenamentul\"><\/span>Ce elemente compun antrenamentul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 g\u00e2ndi\u021bi c\u0103 ve\u021bi merge cu ma\u0219ina \u00een parc, v\u0103 ve\u021bi antrena \u0219i asta este tot, face\u021bi o mare gre\u0219eal\u0103. Pentru a evita leziunile \u0219i pentru a semnala corpului momentul \u00een care se apropie perioada de exerci\u021biu fizic \u0219i c\u00e2nd se termin\u0103 aceasta, ar trebui s\u0103 urma\u021bi <strong>elementele de baz\u0103<\/strong> <strong>ale fiec\u0103rui antrenament<\/strong>. Care sunt acestea?<\/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. \u00cenc\u0103lzirea<\/h3>\n\n\n\n<p>\u00cenc\u0103lzirea este un element peste care nu ar trebui s\u0103 s\u0103ri\u021bi niciodat\u0103. Aceasta este extrem de important\u0103 mai ales pentru persoanele care au stat la calculator toat\u0103 ziua f\u0103r\u0103 s\u0103 se mi\u0219te aproape deloc. Scopul \u00eenc\u0103lzirii este <strong>de a preg\u0103ti inima, pl\u0103m\u00e2nii, mu\u0219chii \u0219i \u00eentregul corp pentru efortul fizic<\/strong>. Depinde \u00een totalitate de voi \u00een ce mod alege\u021bi s\u0103 face\u021bi aceast\u0103 \u00eenc\u0103lzire. Suntem de p\u0103rere c\u0103 nu are rost s\u0103 merge\u021bi cu ma\u0219ina \u00eentr-un parc de antrenament \u0219i s\u0103 s\u0103ri\u021bi coarda timp de zece minute pentru a v\u0103 \u00eenc\u0103lzi. Mersul pe jos p\u00e2n\u0103 la loca\u021bia aleas\u0103 poate fi, de asemenea, o modalitate excelent\u0103 <strong>de a v\u0103 \u00eenc\u0103lzi \u00eenainte de antrenament<\/strong>. \u00cen func\u021bie de distan\u021b\u0103, pute\u021bi decide fie s\u0103 <strong>merge\u021bi cu bicicleta<\/strong>, s\u0103 alerga\u021bi sau s\u0103 face\u021bi <strong>o plimbare mai rapid\u0103<\/strong>. Re\u021bine\u021bi, totu\u0219i, c\u0103 este doar de \u00eenc\u0103lzire \u0219i, prin urmare, o alergare de 15 km c\u0103tre parc nu este cea mai bun\u0103 op\u021biune.<\/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\">2. Stretching-ul dinamic<\/h3>\n\n\n\n<p>Odat\u0103 ce v-a\u021bi \u00eenc\u0103lzit deja, urmeaz\u0103 <strong>stretching-ul dinamic<\/strong>. Dac\u0103 nu \u0219ti\u021bi cum s\u0103 face\u021bi acest lucru, \u00eencerca\u021bi s\u0103 v\u0103 aminti\u021bi de antrenamentele pe care le-a\u021bi f\u0103cut \u00een timpul orelor de educa\u021bie fizic\u0103 din copil\u0103rie. V\u0103 mai aminti\u021bi de <strong>loviturile \u00eenalte de picioare, de r\u0103sucirile de trunchi \u0219i de \u00eencheieturi, precum \u0219i de alte exerci\u021bii<\/strong>? La treab\u0103, atunci. Aceast\u0103 preg\u0103tire v\u0103 va \u00eembun\u0103t\u0103\u021bi gama de mi\u0219c\u0103ri individuale \u0219i va reduce riscul de producere a leziunilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a v\u0103 ajuta s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi \u0219i s\u0103 v\u0103 antrena\u021bi, consulta\u021bi informa\u021biile din articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/\" class=\"ek-link\">\u00cenc\u0103lzirea, stretching-ul \u0219i relaxarea &#8211; sunt cu adev\u0103rat importante?<\/a><\/strong><\/span><\/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=\"632\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1124x632.jpg\" alt=\"Stretching-ul dinamic ca \u00eenc\u0103lzire \u00eenainte de antrenament\" class=\"wp-image-262162\" style=\"width:843px;height:474px\" title=\"Stretching-ul dinamic ca \u00eenc\u0103lzire \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Elementul principal de antrenament<\/h3>\n\n\n\n<p>\u0218i acum s\u0103 discut\u0103m despre <strong>antrenamentul \u00een sine<\/strong>. Acesta depinde \u00een totalitate de modul \u00een care \u00eel configura\u021bi, indiferent dac\u0103 v\u0103 antrena\u021bi<strong> \u00eentregul corp sau v\u0103 concentra\u021bi doar pe anumite p\u0103r\u021bi<\/strong>. Cu toate acestea, ave\u021bi grij\u0103 s\u0103 nu exagera\u021bi cu \u00eenc\u0103lzirea de la \u00eenceput \u0219i familiariza\u021bi-v\u0103 bine cu exerci\u021biile pe care dori\u021bi s\u0103 le \u00eencerca\u021bi \u00eenainte de antrenament. Acest lucru v\u0103 va ajuta s\u0103 adopta\u021bi tehnica potrivit\u0103 \u0219i s\u0103 ob\u021bine\u021bi rezultate maxime. Dac\u0103 \u00eent\u00e2lni\u021bi alte persoane \u00een parcul de antrenament care au venit s\u0103 fac\u0103 mi\u0219care, nu ezita\u021bi s\u0103 le cere\u021bi sfaturi. Sportivii mai experimenta\u021bi v\u0103 vor ajuta cu siguran\u021b\u0103 la \u00eenceput.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 pute\u021bi inspira, de asemenea, din articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" class=\"ek-link\">Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate \u2013 sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli<\/a><\/strong><span style=\"color:#000000\" class=\"tadv-color\">.<\/span><\/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\">4. Faza de relaxare<\/h3>\n\n\n\n<p>Dac\u0103 a\u021bi avut parte de un antrenament dificil, dac\u0103 a\u021bi depus efort la maxim sau dac\u0103 a\u021bi inclus HIIT la final, trebuie s\u0103 include\u021bi \u0219i o <strong>faz\u0103 de relaxare<\/strong>. Acest lucru v\u0103 va ajuta s\u0103 v\u0103 <strong>calma\u021bi \u0219i s\u0103 v\u0103 \u00eencetini\u021bi ritmul cardiac<\/strong>. \u00cen contextul antrenamentelor din parcul de antrenament, o plimbare cu bicicleta spre cas\u0103 \u00eentr-un ritm moderat sau mersul pe jos \u00eentr-un ritm mai lent pot fi ideale ca faz\u0103 de relaxare.<\/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. Stretching-ul static<\/h3>\n\n\n\n<p>Ultima etap\u0103 a antrenamentului vostru ar trebui s\u0103 fie o <strong>scurt\u0103 sesiune de stretching static<\/strong> care s\u0103 ajute la \u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii corpului \u0219i, de asemenea, la regenerarea acestuia. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" class=\"ek-link\">Pistolul de masaj<\/a><\/span> sau <span style=\"color:#ff6600\" class=\"tadv-color\"><a href=\"https:\/\/gymbeam.ro\/rola-masaj\" class=\"ek-link\">rolele de masaj<\/a><\/span> v\u0103 pot ajuta \u00een acest sens. <span style=\"color: #ff6600\">[4]<\/span><\/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\/06\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg\" alt=\"Stretching-ul static \u0219i aparatele de masaj ajut\u0103 la o mai bun\u0103 regenerare dup\u0103 antrenament\" class=\"wp-image-262176\" style=\"width:843px;height:562px\" title=\"Stretching-ul static \u0219i aparatele de masaj ajut\u0103 la o mai bun\u0103 regenerare dup\u0103 antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-2048x1365.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=\"5_exercitii_pentru_a_va_tonifia_intregul_corp_in_parcul_de_antrenament\"><\/span>5 exerci\u021bii pentru a v\u0103 tonifia \u00eentregul corp \u00een parcul de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 nu v-a\u021bi antrenat niciodat\u0103 \u00eentr-un parc de antrenament, probabil c\u0103 nu \u0219ti\u021bi de unde s\u0103 \u00eencepe\u021bi. Astfel, am preg\u0103tit 5 exerci\u021bii de baz\u0103 pentru voi, cu care s\u0103 v\u0103 antrena\u021bi treptat \u00eentregul corp. Pentru fiecare dintre acestea, avem \u0219i c\u00e2teva sfaturi despre cum le pute\u021bi face mai u\u0219oare sau mai solicitante. Acest lucru ar trebui s\u0103 v\u0103 permit\u0103 s\u0103 repeta\u021bi fiecare exerci\u021biu de 8-12 ori, \u00een mod ideal \u00een 3 serii. Nu v\u0103 face\u021bi griji, nu doar sportivii avansa\u021bi, ci \u0219i \u00eencep\u0103torii le pot face. A\u0219adar, v\u0103 ve\u021bi al\u0103tura \u0219i voi pentru antrenament?<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-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:\/\/lh6.googleusercontent.com\/S0dCh4JW0umVt27k7BH3nwIanYBX3x0AAl_exxQ3sucMFhBvPdgI-kXqzVGHecN8bW8hZca8ufAgyGjIiGFUt74gmUEspJJjuNxyqDD4caSbVtoYXzbgOnrRm1boauW12-dbzIMS\" alt=\"Cum s\u0103 efectua\u021bi prima voastr\u0103 trac\u021biune? Cu ajutorul unei benzi elastice\" title=\"Cum s\u0103 efectua\u021bi prima voastr\u0103 trac\u021biune? Cu ajutorul unei benzi elastice\"\/><\/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\">1. Trac\u021biuni la bar\u0103<\/h3>\n\n\n\n<p><strong>Ce se tonifiaz\u0103 \u00een principal<\/strong>: mu\u0219chii din partea superioar\u0103 a corpului<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Execu\u021bie:<\/strong> A\u0219eza\u021bi-v\u0103 sub bar\u0103 \u0219i apuca\u021bi-o cu m\u00e2inile. Prinderea trebuie s\u0103 fie pu\u021bin mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor. Inspira\u021bi, str\u00e2nge\u021bi omopla\u021bii \u00eempreun\u0103 \u0219i trage\u021bi pieptul spre trapez \u00een timp ce expira\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai u\u0219or:&nbsp;<\/strong><\/p>\n\n\n\n<p>O trac\u021biune este un exerci\u021biu complex care implic\u0103 un num\u0103r mare de mu\u0219chi din partea superioar\u0103 a corpului. Cu toate acestea, pentru a gestiona trac\u021biunea \u00een parc, trebuie s\u0103 ave\u021bi deja dezvoltat\u0103 aceast\u0103 putere, pe care nu to\u021bi \u00eencep\u0103torii nu o au. Exist\u0103, totu\u0219i, modalit\u0103\u021bi de a simplifica acest exerci\u021biu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alege\u021bi o bar\u0103 situat\u0103 mai jos<\/strong>, care s\u0103 fie la nivelul ochilor. Ag\u0103\u021ba\u021bi-v\u0103 de bar\u0103, dar \u021bine\u021bi picioarele pe p\u0103m\u00e2nt. Folosi\u021bi-v\u0103 m\u00e2inile pentru a v\u0103 trage \u00een sus de bar\u0103 \u0219i ridica\u021bi-v\u0103 fesele ca la genuflexiuni.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ajuta\u021bi-v\u0103 de o <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/banda-elastica-cross-band-level-4-gymbeam.html\" class=\"ek-link\">band\u0103 elastic\u0103<\/a><\/span><\/strong>. Ag\u0103\u021ba\u021bi-o de bar\u0103 (folosind un fox knot) \u0219i plasa\u021bi un genunchi \u00een &#8220;ochiul&#8221; inferior. Ag\u0103\u021ba\u021bi-v\u0103 de bar\u0103 \u0219i face\u021bi aceea\u0219i mi\u0219care ca la trac\u021biunea clasic\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant:<\/strong> folosi\u021bi o vest\u0103 cu greut\u0103\u021bi. Depinde de voi c\u00e2t de mare este greutatea aleas\u0103 &#8211; <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" class=\"ek-link\">10 kg<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-15-kg-gymbeam.html\" class=\"ek-link\">15 kg<\/a><\/span> sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-20-kg-gymbeam.html\" class=\"ek-link\">20 kg<\/a><\/span>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Flot\u0103ri la bare paralele<\/h3>\n\n\n\n<p><strong>Ce se tonifiaz\u0103 \u00een principal<\/strong>: mu\u0219chii din partea superioar\u0103 a corpului<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Execu\u021bie:<\/strong> Pozi\u021bia de sus implicit\u0103 &#8211; bra\u021bele sunt \u00eentinse de-a lungul corpului, \u021bine\u021bi-v\u0103 de bare, picioarele u\u0219or \u00eendoite. Corpul este \u021binut ferm \u00een linie dreapt\u0103. \u021aine\u021bi capul \u00eentins, ave\u021bi grij\u0103 s\u0103 nu v\u0103 sl\u0103bi\u021bi pozi\u021bia \u0219i \u021bine\u021bi umerii departe de urechi. \u00cenclina\u021bi-v\u0103 u\u0219or \u00eenainte \u0219i \u00eendoi\u021bi \u00eencet coatele pe m\u0103sur\u0103 ce corpul coboar\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai u\u0219or:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Opta\u021bi pentru bare mai joase<\/strong>, astfel \u00eenc\u00e2t picioarele voastre s\u0103 poat\u0103 atinge solul pe tot parcursul acestui exerci\u021biu. Pute\u021bi u\u0219ura \u0219i sarcina pe m\u00e2ini, dup\u0103 cum considera\u021bi.<\/li>\n\n\n\n<li><strong>S\u0103ri\u021bi u\u0219or de la sol<\/strong>. Acest lucru simplific\u0103 gama de mi\u0219care atunci c\u00e2nd reveni\u021bi la pozi\u021bia ini\u021bial\u0103.<\/li>\n\n\n\n<li><strong>Folosi\u021bi un extensor.<\/strong> Ag\u0103\u021ba\u021bi-l de partea din fa\u021b\u0103 a ambelor bare. Dac\u0103 barele nu sunt adaptate pentru acest lucru, apuca\u021bi extensorul \u00eentre m\u00e2ner \u0219i bar\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai dificil:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>folosi\u021bi o vest\u0103 cu greut\u0103\u021bi<\/li>\n\n\n\n<li>folosi\u021bi o <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/centura-pentru-flotari-la-paralele-dip-belt-gymbeam.html\" class=\"ek-link\">curea<\/a><\/span> cu greut\u0103\u021bi<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1124x751.jpg\" alt=\"Cum s\u0103 efectua\u021bi flot\u0103ri corecte la barele paralele?\" class=\"wp-image-262195\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 efectua\u021bi flot\u0103ri corecte la barele paralele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Ridic\u0103ri de picioare din at\u00e2rnat<\/h3>\n\n\n\n<p><strong>Ce se tonifiaz\u0103 \u00een principal<\/strong>: partea superioar\u0103 a corpului<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Execu\u021bie:<\/strong> Ag\u0103\u021ba\u021bi-v\u0103 de bar\u0103 \u0219i \u00eendoi\u021bi picioarele. \u00cen timp ce inhala\u021bi, ridica\u021bi genunchii \u00eendoi\u021bi p\u00e2n\u0103 la b\u0103rbie, apoi l\u0103sa\u021bi-i \u00eencet \u00een jos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai u\u0219or:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Utiliza\u021bi o bar\u0103 orizontal\u0103 care mai aproape de sol. Pute\u021bi atinge p\u0103m\u00e2ntul cu picioarele dup\u0103 fiecare repetare.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai dificil:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ridica\u021bi picioarele \u00een pozi\u021bie de \u00eentins \u00een loc s\u0103 le \u00eendoi\u021bi.<\/li>\n\n\n\n<li>Folosi\u021bi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a><span style=\"color:#000000\" class=\"tadv-color\">.<\/span><\/span><\/li>\n<\/ul>\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\/06\/iStock-1283557117-1124x750.jpg\" alt=\"Ridic\u0103rile de picioare din at\u00e2rnat \u00eent\u0103resc mu\u0219chii abdominali\" class=\"wp-image-262209\" style=\"width:843px;height:563px\" title=\"Ridic\u0103rile de picioare din at\u00e2rnat \u00eent\u0103resc mu\u0219chii abdominali\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Genuflexiuni<\/h3>\n\n\n\n<p><strong>Ce se tonifiaz\u0103 \u00een principal<\/strong>: picioarele, mu\u0219chii fesieri<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" class=\"ek-link\">Execu\u021bie<\/a>:<\/strong> Sta\u021bi \u00een pozi\u021bie vertical\u0103 \u0219i \u00eentinde\u021bi picioarele la l\u0103\u021bimea umerilor. Trage\u021bi \u00een sus abdomenul \u0219i \u00eempinge\u021bi u\u0219or umerii \u00eenapoi. \u021aine\u021bi palmele apropiate \u00een fa\u021ba corpului. \u00cen timp ce inhala\u021bi, cobor\u00e2\u021bi corpul \u00eencet, \u00eempinge\u021bi-v\u0103 fesele \u00eenapoi, nu v\u0103 arcui\u021bi spatele. R\u0103m\u00e2ne\u021bi \u00een pozi\u021bia cobor\u00e2t\u0103 timp de 2 secunde \u0219i ridica\u021bi-v\u0103 \u00eencet \u00een timp ce expira\u021bi folosind aceea\u0219i traiectorie.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai u\u0219or:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Folosi\u021bi <a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" class=\"ek-link\"><span style=\"color:#ff6600\" class=\"tadv-color\">setul de antrenament de tip suspensie<\/span><\/a>. Atunci c\u00e2nd efectua\u021bi genuflexiuni, pute\u021bi s\u0103 v\u0103 \u021bine\u021bi de acesta, plus c\u0103 nu trebuie s\u0103 efectua\u021bi \u00eentreaga gam\u0103 de mi\u0219care, ci doar c\u00e2t pute\u021bi face.<\/li>\n\n\n\n<li>\u00cen acela\u0219i mod, pute\u021bi folosi un extensor suspendat.<\/li>\n\n\n\n<li>Ajuta\u021bi-v\u0103 de m\u00e2ini.<\/li>\n\n\n\n<li>Folosi\u021bi banca.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai dificil:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Folosi\u021bi o vest\u0103 cu greut\u0103\u021bi .<\/li>\n\n\n\n<li>Folosi\u021bi un<span style=\"color: #ff6600\">&nbsp;<a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebell<\/a><\/span>.<\/li>\n\n\n\n<li><strong>Folosi\u021bi un extensor.<\/strong> Sta\u021bi pe o parte cu ambele picioare, \u00eenf\u0103\u0219ura\u021bi extensorul \u00een jurul g\u00e2tului dup\u0103 umeri. Acest instrument va exercita o presiune similar\u0103 asupra corpului vostru ca o ganter\u0103 mai u\u0219oar\u0103. C\u00e2nd efectua\u021bi acest exerci\u021biu, asigura\u021bi-v\u0103 c\u0103 utiliza\u021bi tehnica potrivit\u0103 ca \u00eentr-o genuflexiune clasic\u0103.<\/li>\n<\/ul>\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\/06\/iStock-1268778209-1124x749.jpg\" alt=\"Cum s\u0103 face\u021bi genuflexiunile mai dificile cu un extensor\" class=\"wp-image-262223\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 face\u021bi genuflexiunile mai dificile cu un extensor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Fand\u0103ri<\/h3>\n\n\n\n<p><strong>Ce se tonifiaz\u0103 \u00een principal:<\/strong> picioarele, mu\u0219chii fesieri<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Execu\u021bie:<\/strong> Pune\u021bi un picior \u00eenainte, un picior \u00eenapoi, \u021bine\u021bi-v\u0103 spatele drept. \u00cen timp ce inhala\u021bi, cobor\u00e2\u021bi corpul, l\u0103sa\u021bi genunchiul din spate \u00een jos. Nu \u00eendoi\u021bi spatele. \u00cen timp ce expira\u021bi, merge\u021bi \u00eenapoi folosind aceea\u0219i traiectorie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai u\u0219or:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Folosi\u021bi setul de antrenament de suspensie. Pute\u021bi s\u0103 v\u0103 \u021bine\u021bi de acesta \u00een timpul fand\u0103rilor sau nu efectua\u021bi \u00eentreaga gam\u0103 de mi\u0219c\u0103ri, ci doar partea pe care o pute\u021bi voi face.<\/li>\n\n\n\n<li>\u00cen acela\u0219i mod, pute\u021bi folosi un extensor suspendat.<\/li>\n\n\n\n<li>Ajuta\u021bi-v\u0103 de m\u00e2ini.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 face\u021bi exerci\u021biul mai dificil:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Folosi\u021bi o centur\u0103 cu greut\u0103\u021bi.<\/li>\n\n\n\n<li>\u021aine\u021bi ganterele \u00een m\u00e2ini (fie \u021bine\u021bi una \u00een ambele m\u00e2ini, fie c\u00e2te una \u00een fiecare m\u00e2n\u0103).<\/li>\n\n\n\n<li>Pune\u021bi piciorul din spate \u00eentr-o pozi\u021bie mai \u00eenalt\u0103 (a\u0219eza\u021bi-l pe banc\u0103, ag\u0103\u021ba\u021bi-l de trepte sau pune\u021bi-l \u00een sistemul de tonifiere). P\u0103stra\u021bi trunchiul corpului ferm, men\u021bine\u021bi stabilitatea.<\/li>\n<\/ul>\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\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"Antrena\u021bi-v\u0103 picioarele \u0219i fesele cu ajutorul fand\u0103rilor\" class=\"wp-image-262237\" style=\"width:843px;height:562px\" title=\"Antrena\u021bi-v\u0103 picioarele \u0219i fesele cu ajutorul fand\u0103rilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-2048x1365.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=\"Ce_alte_exercitii_puteti_face_in_parcul_de_antrenament\"><\/span>Ce alte exerci\u021bii pute\u021bi face \u00een parcul de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>flot\u0103ri <\/b>&#8211; pute\u021bi \u00eencerca diferite variante (picioare \u00een aer ag\u0103\u021bate de glezne pe sc\u0103ri, picioare ag\u0103\u021bate \u00een TRX)<\/li>\n\n\n\n<li><strong>flot\u0103ri inverse pentru triceps<\/strong> &#8211; picioarele pe p\u0103m\u00e2nt, palmele a\u0219ezate pe banc\u0103, aceste exerci\u021bii pot fi mai solicitante prin plasarea palmelor pe p\u0103m\u00e2nt \u0219i ag\u0103\u021barea picioarelor de glezne \u00een TRX sau prinderea lor \u00eentre suporturi<\/li>\n\n\n\n<li><strong>muscle up<\/strong> &#8211; antrenament pentru sportivii avansa\u021bi, \u00een primele zile v\u0103 pute\u021bi ajuta de un extensor<\/li>\n\n\n\n<li><strong><strong>c\u0103\u021b\u0103rare pe scara orizontal\u0103<\/strong><\/strong><\/li>\n\n\n\n<li><strong>ramat din at\u00e2rnat<\/strong> &#8211; ag\u0103\u021ba\u021bi-v\u0103 de bar\u0103, picioarele sunt pe p\u0103m\u00e2nt (\u00eentinse sau \u00eendoite), trage\u021bi-v\u0103 \u00een sus spre bar\u0103<\/li>\n\n\n\n<li><strong>L-sit pe barele paralele<\/strong> &#8211; bra\u021bele sunt \u00een lateral, \u021bine\u021bi-v\u0103 de bare, picioarele sunt \u00een aer \u0219i \u00eencerca\u021bi s\u0103 ridica\u021bi picioarele \u00eentinse \u00een aer, astfel \u00eenc\u00e2t acestea s\u0103 fac\u0103 un unghi drept cu corpul<\/li>\n\n\n\n<li><strong>abdomene la bar\u0103<\/strong> &#8211; ag\u0103\u021ba\u021bi-v\u0103 de bar\u0103, astfel \u00eenc\u00e2t s\u0103 fi\u021bi cu capul \u00een jos, ridic\u00e2ndu-v\u0103 treptat capul spre genunchi cu centrul corpului<\/li>\n\n\n\n<li><strong>urc\u0103ri pe banc\u0103<\/strong><\/li>\n\n\n\n<li><strong>s\u0103rituri la banc\u0103<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/06\/iStock-1316807268-1124x749.jpg\" alt=\"Prezentare general\u0103 a exerci\u021biilor pe care le pute\u021bi efectua \u00een parcul de antrenament\" class=\"wp-image-262252\" style=\"width:843px;height:562px\" title=\"Prezentare general\u0103 a exerci\u021biilor pe care le pute\u021bi efectua \u00een parcul de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 nenum\u0103rate exerci\u021bii pe care le pute\u021bi \u00eencerca \u00een parcul de antrenament \u0219i pe care le pute\u021bi personaliza \u00een func\u021bie de nevoile voastre. Efectua\u021bi exerci\u021bii fie individual, fie \u00een serie, fie \u00een a\u0219a-numitele super serii (de obicei, dou\u0103 combina\u021bii de exerci\u021bii), sau crea\u021bi-v\u0103 propriul <strong>antrenament \u00een circuit<\/strong> cu mai multe exerci\u021bii. Dac\u0103 dori\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 lucra\u021bi cu un sistem fitness de suspensie, cum ar fi TRX, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp\/\" class=\"ek-link\">Cum s\u0103 v\u0103 antrena\u021bi cu un set de suspensie? Descoperi\u021bi exerci\u021bii eficiente pentru \u00eentregul corp<\/a><\/strong><span style=\"color:#000000\" class=\"tadv-color\">.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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:\/\/lh3.googleusercontent.com\/IeBrAJWddvj4KYl3HSNm3QRti92AFtohidQlPSMp4l4JFWiffVLI_mCLTEh851ydrL8PogO1OeOR7JLOCbXWHyAm4zlhn3YWppnfFVMwMhLw8opeCXQNJ6oynbMm9cDYEeZ1zmVU\" alt=\"Ce tipuri de instrumente ajut\u0103toare pute\u021bi folosi \u00eentr-un parc de antrenament?\" title=\"Ce tipuri de instrumente ajut\u0103toare pute\u021bi folosi \u00eentr-un parc de antrenament?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_alte_tipuri_de_instrumente_ajutatoare_puteti_folosi_intr-un_parc_de_antrenament\"><\/span>Ce alte tipuri de instrumente ajut\u0103toare pute\u021bi folosi \u00eentr-un parc de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 plictisi\u021bi \u00een timp de echipamentul existent \u00een parcul de antrenament, v\u0103 pute\u021bi aduce propriile ajutoare pentru a v\u0103 extinde op\u021biunile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vest\u0103 cu greut\u0103\u021bi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color:#ff6600\" class=\"tadv-color\"><a href=\"https:\/\/gymbeam.ro\/set-de-benzi-elastice-resistance-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">benzi <\/span>elastice<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>extensoare<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kettlebell&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sistem de suspensie (TRX, <a href=\"https:\/\/gymbeam.ro\/sistem-de-suspensie-ab-straps-gymbeam.html\" target=\"_blank\" aria-label=\"AB straps (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">AB straps<\/a>)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/inele-de-gimnastica-crossfit-gymbeam.html\" class=\"ek-link\">inele de gimnastic\u0103<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/coarda-crossfit-gymbeam.html\" class=\"ek-link\">coard\u0103 de s\u0103rit<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" class=\"ek-link\">cutie pliometric\u0103<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/minge-medicinala-gymbeam.html\" class=\"ek-link\">minge medicinal\u0103<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/franghie-battle-rope-12-m-gymbeam.html\" class=\"ek-link\">fr\u00e2nghie<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" class=\"ek-link\">ganter\u0103 hexagonal\u0103<\/a><\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_lectia\"><\/span>Care este lec\u021bia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul \u00een parcul de antrenament este o modalitate excelent\u0103 <strong>de a ie\u0219i din rutina de la sal\u0103<\/strong>. Dac\u0103 alege\u021bi exerci\u021biile potrivite pentru nivelul vostru, pute\u021bi ob\u021bine <strong>rezultate excelente<\/strong>. Ca bonus, v\u0103 ve\u021bi bucura de mi\u0219care \u00een aer curat \u0219i ve\u021bi economisi banii da\u021bi pe abonamentul la sal\u0103. Merit\u0103 o \u00eencercare, nu-i a\u0219a?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Voi include\u021bi \u00een mod regulat exerci\u021bii \u00een \u00een antrenamentul vostru \u00een parc?<\/strong> Dac\u0103 da, care este exerci\u021biul vostru preferat? \u00cemp\u0103rt\u0103\u0219i\u021bi-v\u0103 p\u0103rerea cu noi \u00een comentarii \u0219i, dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri. Niciodat\u0103 nu ve\u021bi avea suficiente sfaturi legate de antrenament.<\/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.ro\/greutati\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGreut\u0103\u021bi \u0219i gantere\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.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSet de antrenament tip suspensie\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Antrenamentul la sal\u0103 devine uneori plictisitor? Descoperi\u021bi parcurile de antrenament \u00een aer liber \u0219i \u00eencerca\u021bi antrenamentul nostru, dar \u0219i alte exerci\u021bii care v\u0103 vor ajuta s\u0103 deveni\u021bi sportivi mai complec\u0219i.<\/p>\n","protected":false},"author":100,"featured_media":262306,"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":[7106,7484,7262,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-275046","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-antrenament-de-forta","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 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u00een parcurile de antrenament \u00een aer liber? 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