{"id":277927,"date":"2021-07-14T09:40:24","date_gmt":"2021-07-14T07:40:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277927"},"modified":"2021-07-14T11:26:49","modified_gmt":"2021-07-14T09:26:49","slug":"imbunatatiti-va-forta-si-performana-fizica-incercati-antrenamentul-cu-slam-ball","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/imbunatatiti-va-forta-si-performana-fizica-incercati-antrenamentul-cu-slam-ball\/","title":{"rendered":"\u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 for\u021ba \u0219i performan\u021ba fizic\u0103. \u00cencerca\u021bi antrenamentul cu Slam Ball"},"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\/imbunatatiti-va-forta-si-performana-fizica-incercati-antrenamentul-cu-slam-ball\/#Ce_este_Slam_Ball\" title=\"Ce este Slam Ball?\">Ce este Slam Ball?<\/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\/imbunatatiti-va-forta-si-performana-fizica-incercati-antrenamentul-cu-slam-ball\/#Antrenamentul_cu_Slam_Ball_va_va_imbunatati_performanta_sportiva\" title=\"Antrenamentul cu Slam Ball v\u0103 va \u00eembun\u0103t\u0103\u021bi performan\u021ba sportiv\u0103\">Antrenamentul cu Slam Ball v\u0103 va \u00eembun\u0103t\u0103\u021bi performan\u021ba sportiv\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/imbunatatiti-va-forta-si-performana-fizica-incercati-antrenamentul-cu-slam-ball\/#Cum_sa_va_antrenati_intregul_corp_cu_Slam_Ball\" title=\"Cum s\u0103 v\u0103 antrena\u021bi \u00eentregul corp cu Slam Ball?\">Cum s\u0103 v\u0103 antrena\u021bi \u00eentregul corp cu Slam Ball?<\/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\/imbunatatiti-va-forta-si-performana-fizica-incercati-antrenamentul-cu-slam-ball\/#Pregatiti-va_pentru_cateva_exercitii_eficiente_cu_Slam_Ball\" title=\"Preg\u0103ti\u021bi-v\u0103 pentru c\u00e2teva exerci\u021bii eficiente cu Slam Ball\">Preg\u0103ti\u021bi-v\u0103 pentru c\u00e2teva exerci\u021bii eficiente cu Slam Ball<\/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\/imbunatatiti-va-forta-si-performana-fizica-incercati-antrenamentul-cu-slam-ball\/#Antrenamentul_complet_cu_Slam_Ball\" title=\"Antrenamentul complet cu Slam Ball\">Antrenamentul complet cu Slam Ball<\/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\/imbunatatiti-va-forta-si-performana-fizica-incercati-antrenamentul-cu-slam-ball\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0103 vine \u0219i vou\u0103 c\u00e2teodat\u0103 s\u0103 tr\u00e2nti\u021bi ceva \u0219i s\u0103 v\u0103 elibera\u021bi de toat\u0103 energia negativ\u0103, dar nu ave\u021bi nimic la \u00eendem\u00e2n\u0103? Atunci Slam Ball este accesoriul perfect \u0219i \u00een acest scop, deoarece este o minge foarte durabil\u0103 \u0219i rezist\u0103 la lovituri puternice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slam Ball v\u0103 ajut\u0103 nu numai s\u0103 v\u0103 limpezi\u021bi mintea, ci \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi <strong>for\u021ba, agilitatea \u0219i starea fizic\u0103 general\u0103<\/strong>. Pute\u021bi utiliza slam ball <strong>pentru a v\u0103 diversifica cele mai banale exerci\u021bii, cum ar fi flot\u0103rile, exerci\u021biile care implic\u0103 partea superioar\u0103 a corpului sau chiar burpees<\/strong>. Slam Ball va duce vechea rutin\u0103 de antrenament la un nou nivel, a\u0219adar includerea sa \u00een plan este o idee genial\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-1124x767.jpg\" alt=\"Ce este Slam Ball?\" class=\"wp-image-270567\" width=\"843\" height=\"575\" title=\"Ce este Slam Ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-1124x767.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858.jpg 1239w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_Slam_Ball\"><\/span>Ce este Slam Ball?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate c\u0103 a\u021bi \u00eent\u00e2lnit p\u00e2n\u0103 acum aceast\u0103 minge de culoare neagr\u0103, dar nu \u0219tia\u021bi c\u0103 ar putea reprezenta un mare ajutor pentru antrenament.<em><a href=\"https:\/\/gymbeam.ro\/slam-ball-gymbeam.html\" class=\"ek-link\"> <\/a><\/em><a aria-label=\"Slam Ball  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Slam Ball <\/a>este un tip de minge medicinal\u0103 care <strong>nu sare \u0219i care este umplut\u0103 cu nisip<\/strong>. Acesta din urm\u0103 se mi\u0219c\u0103 \u00een interiorul mingii, f\u0103c\u00e2nd mai dificil\u0103 manipularea acesteia. Drept urmare, acest ajutor neobi\u0219nuit v\u0103 va ajuta s\u0103 v\u0103 implica\u021bi mu\u0219chii pe care nu \u00eei folosi\u021bi foarte des \u00een antrenamentul tradi\u021bional cu greut\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Suprafa\u021ba mingii Slam Ball este din cauciuc durabil<\/strong>. Aceasta are diferite dimensiuni \u0219i greut\u0103\u021bi, \u00eens\u0103 exist\u0103 \u0219i mingi cu greutatea de 80 kg. Slam Ball sunt utilizate cel mai des ca <strong>parte a antrenamentului func\u021bional \u0219i de circuit<\/strong>. Acestea sunt adesea incluse \u00een planul de antrenament al fanilor CrossFit, al juc\u0103torilor de baschet, dar \u0219i celor de rugby care \u00eencearc\u0103 s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 <strong>for\u021ba (agilitatea) \u0219i dinamica.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 obiectivul vostru este s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi agilitatea \u0219i dinamica, nu trebuie s\u0103 pierde\u021bi antrenamentul cu coarda de s\u0103rit explicat mai detaliat \u00een articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pierderea \u00een greutate, dezvoltarea condi\u021biei fizice \u0219i alte 8 motive pentru care s\u0103 \u00eencepe\u021bi s\u0103 s\u0103ri\u021bi coarda.<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1124x749.jpg\" alt=\"Slam Ball este un ajutor eficient \u00een antrenamente\" class=\"wp-image-270764\" width=\"843\" height=\"562\" title=\"Slam Ball este un ajutor eficient \u00een antrenamente\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenamentul_cu_Slam_Ball_va_va_imbunatati_performanta_sportiva\"><\/span>Antrenamentul cu Slam Ball v\u0103 va \u00eembun\u0103t\u0103\u021bi performan\u021ba sportiv\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul cu Slam Ball ofer\u0103 multe tipuri de exerci\u021bii \u0219i mi\u0219c\u0103ri pe care nu le pute\u021bi efectua cu ajutorul ganterelor sau greut\u0103\u021bilor. Pute\u021bi, de exemplu, <strong>s\u0103 ridica\u021bi acest tip de minge deasupra capului \u0219i s\u0103 o tr\u00e2nti\u021bi folosindu-v\u0103 toat\u0103 puterea<\/strong>, s\u0103 o arunca\u021bi peste um\u0103r sau c\u0103tre partenerul vostru de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin efectuarea unor astfel de mi\u0219c\u0103ri, <strong>v\u0103 ve\u021bi implica mu\u0219chii \u00eentregului corp<\/strong> \u0219i ve\u021bi dezvolta abilit\u0103\u021bi de care pute\u021bi profita nu numai \u00een sport, ci \u0219i \u00een via\u021ba de zi cu zi. Cu alte cuvinte, datorit\u0103 antrenamentului cu Slam Ball, ve\u021bi deveni mai buni la baschet, dar ve\u021bi putea s\u0103 v\u0103 ajuta\u021bi mai u\u0219or prietenii s\u0103 mute mobilierul greu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Antrenamentul cu Slam Ball v\u0103 poate \u00eembun\u0103t\u0103\u021bi urm\u0103toarele abilit\u0103\u021bi sportive:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>echilibrul,<\/li><li>coordonarea,<\/li><li>gama de mi\u0219c\u0103ri articulare,<\/li><li>viteza,<\/li><li>for\u021ba exploziv\u0103,<\/li><li>dinamica,<\/li><li>rata de reac\u021bie. <span style=\"color:#ff6600\" class=\"tadv-color\">[1-3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 acestea, ve\u021bi putea <strong>s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103, s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi condi\u021bia fizic\u0103 \u0219i s\u0103 v\u0103 consolida\u021bi partea superioar\u0103 a corpului<\/strong>. \u00cen plus, ve\u021bi sus\u021bine \u0219i pierderea \u00een greutate, \u021bin\u00e2nd cont de toate caloriile arse, dar s\u0103 nu uita\u021bi c\u0103 antrenamentul cu Slam Ball <strong>este distractiv \u0219i v\u0103 ajut\u0103 s\u0103 v\u0103 diversifica\u021bi exerci\u021biile<\/strong>. O pute\u021bi include \u00een antrenamentul vostru de circuit, HIIT sau chiar \u00een antrenamentul clasic de for\u021b\u0103. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20135]<\/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 sunte\u021bi \u00een c\u0103utarea altor modalit\u0103\u021bi de a v\u0103 condimenta rutina de antrenament, nu ezita\u021bi s\u0103 \u00eencerca\u021bi antrenamentul TRX.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1124x750.jpg\" alt=\"Slam Ball sus\u021bine pierderea \u00een greutate \u0219i rezisten\u021ba\" class=\"wp-image-270732\" width=\"843\" height=\"563\" title=\"Slam Ball sus\u021bine pierderea \u00een greutate \u0219i rezisten\u021ba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_va_antrenati_intregul_corp_cu_Slam_Ball\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi \u00eentregul corp cu Slam Ball?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a \u00eencepe antrenamentul, efectua\u021bi o \u00eenc\u0103lzire u\u0219oar\u0103. <strong>Aceast\u0103 etap\u0103 este important\u0103 pentru mintea voastr\u0103, care trebuie s\u0103 fie transferat\u0103 de la modul de lucru la modul de antrenament<\/strong>. \u00cen acest moment nu trebuie s\u0103 v\u0103 g\u00e2ndi\u021bi la ceea ce nu a\u021bi apucat s\u0103 face\u021bi la serviciu sau la ceea ce v\u0103 a\u0219teapt\u0103 acas\u0103. <strong>Sunte\u021bi aici pentru a v\u0103 relaxa \u0219i a face ceva pentru s\u0103n\u0103tatea \u0219i corpul vostru<\/strong>. Fie c\u0103 alege\u021bi antrenamentul HIIT, de for\u021b\u0103 sau cardio intens, \u00eencerca\u021bi s\u0103 acorda\u021bi aten\u021bie tuturor acestor etape.<\/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=\"51178,51160,28340,8350,49009,51217 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. <\/strong>\u00cenc\u0103lzirea<\/h3>\n\n\n\n<p><strong>\u00cenc\u0103lzirea v\u0103 ajut\u0103 s\u0103 v\u0103 preg\u0103ti\u021bi mu\u0219chii, inima \u0219i pl\u0103m\u00e2nii pentru viitorul antrenament<\/strong>. Aceasta poate fi sub multe forme: o plimbare rapid\u0103 spre sal\u0103, alergare pe loc sau pe band\u0103, c\u00e2teva burpees sau <a href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\"s\u0103rituri de coard\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103rituri de coard\u0103<\/a>. Tot ce trebuie s\u0103 face\u021bi este s\u0103 efectua\u021bi aceast\u0103 activitate timp de 5-10 minute \u0219i s\u0103 respira\u021bi u\u0219or. Nu dori\u021bi s\u0103 depune\u021bi tot efortul \u00eenc\u0103 din prima faz\u0103 a antrenamentului.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg\" alt=\"Cum s\u0103 v\u0103 antrena\u021bi cu slam ball?\" class=\"wp-image-270586\" title=\"Cum s\u0103 v\u0103 antrena\u021bi cu slam ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>2. <\/strong>Nu v\u0103 gr\u0103bi\u021bi cu stretching-ul dinamic<\/h3>\n\n\n\n<p>\u00cenc\u0103lzirea trebuie apoi urmat\u0103 de un stretching dinamic. Preg\u0103ti\u021bi-v\u0103 toate articula\u021biile pentru urm\u0103torul antrenament efectu\u00e2nd o mi\u0219care circular\u0103, a\u0219a cum a\u021bi \u00eenv\u0103\u021bat \u00een \u0219coal\u0103 la orele de educa\u021bie fizic\u0103. <strong>Acest lucru v\u0103 va \u00eembun\u0103t\u0103\u021bi gama de mi\u0219care a articula\u021biilor \u0219i va reduce riscul de accidentare \u00een timpul antrenamentului<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe informa\u021bii despre \u00eenc\u0103lzire \u0219i stretching, nu rata\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00cenc\u0103lzirea, stretchingul \u0219I relaxarea \u2013 sunt cu adev\u0103rat importante?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. <\/strong>Trece\u021bi la partea principal\u0103 a antrenamentului<\/h3>\n\n\n\n<p>Dup\u0103 ce a\u021bi petrecut c\u00e2teva minute cu \u00eenc\u0103lzirea, trece\u021bi la antrenament. <strong>\u00cencerca\u021bi toate exerci\u021biile cu Slam Ball urm\u0103rind videoclipul nostru sau alege\u021bi-le doar pe cele care se potrivesc planului vostru actual de antrenament.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. <\/strong>Relaxa\u021bi-v\u0103 dup\u0103 un antrenament intens<\/h3>\n\n\n\n<p>Dup\u0103 ce a\u021bi \u00eencheiat partea principal\u0103 a antrenamentului, este posibil s\u0103 ave\u021bi \u00een continuare o frecven\u021b\u0103 cardiac\u0103 mai mare, s\u0103 ave\u021bi dificult\u0103\u021bi de respira\u021bie iar masa voastr\u0103 muscular\u0103 s\u0103 cear\u0103 odihn\u0103. <strong>Scopul fazei de relaxare este de a readuce ritmul cardiac la normal, de a v\u0103 lini\u0219ti \u0219i relaxa tensiunea muscular\u0103<\/strong>. Aceast\u0103 parte este deosebit de important\u0103 dac\u0103 tocmai a\u021bi terminat un antrenament de intensitate ridicat\u0103, cum ar fi CrossFit WOD, HIIT sau antrenament pentru picioare.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. <\/strong>Efectua\u021bi o \u00eentindere u\u0219oar\u0103 la sf\u00e2r\u0219it<\/h3>\n\n\n\n<p>Chiar dac\u0103 abia a\u0219tepta\u021bi s\u0103 face\u021bi un du\u0219 \u0219i s\u0103 v\u0103 bucura\u021bi de masa de dup\u0103 antrenament, mai petrece\u021bi c\u00e2teva minute pentru a efectua un stretching static. Acest lucru <strong>o s\u0103 v\u0103 ajute s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi flexibilitatea \u0219i postura<\/strong>. De asemenea, pute\u021bi accelera mai t\u00e2rziu regenerarea dup\u0103 un antrenament folosind o<a aria-label=\" rol\u0103 de masaj (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/rola-masaj\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> rol\u0103 de masaj<\/a> sau un <a aria-label=\"pistol de masaj (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pistol de masaj<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 informa\u021bii care s\u0103 v\u0103 ajute s\u0103 v\u0103 accelera\u021bi procesul de regenerare, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1124x749.jpg\" alt=\"Este important stretching-ul dup\u0103 antrenament?\" class=\"wp-image-270644\" width=\"843\" height=\"562\" title=\"Este important stretching-ul dup\u0103 antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pregatiti-va_pentru_cateva_exercitii_eficiente_cu_Slam_Ball\"><\/span>Preg\u0103ti\u021bi-v\u0103 pentru c\u00e2teva exerci\u021bii eficiente cu Slam Ball<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 Slam Ball este un accesoriu complet nou pentru voi, \u00eencepe\u021bi cu o greutate mai mic\u0103, dup\u0103 care pute\u021bi cre\u0219te sarcina \u00een timp. <strong>\u00cen videoclipul nostru cu exerci\u021bii ve\u021bi g\u0103si inspira\u021bia de care ave\u021bi nevoie pentru a v\u0103 antrena.<\/strong> Dac\u0103 nu ave\u021bi o minge Slam Ball, pute\u021bi efectua toate aceste exerci\u021bii \u0219i cu o minge medicinal\u0103 moale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De ce ve\u021bi avea nevoie \u0219i la ce trebuie s\u0103 fi\u021bi aten\u021bi \u00een timpul antrenamentului?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>cu excep\u021bia <a aria-label=\"Slam Ball (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Slam Ball<\/a> sau a <a aria-label=\"mingii medicinale (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/minge-medicinala-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mingii medicinale<\/a> moi, ve\u021bi avea nevoie de o saltea pentru antrenament, precum \u0219i de dou\u0103 <a href=\"https:\/\/gymbeam.ro\/excercise-puzzle-mat-gymbeam.html\" target=\"_blank\" aria-label=\"saltele de tip puzzle (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltele de tip puzzle<\/a> pentru a amortiza c\u0103derea mingii,<\/li><li>\u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi spatele curbat \u00een mod natural \u00een timpul tuturor exerci\u021biilor \u0219i, \u00een acela\u0219i timp, implica\u021bi-v\u0103 partea superioar\u0103 a corpului pentru a ob\u021bine o tehnic\u0103 mai bun\u0103 \u0219i o eficien\u021b\u0103 mai mare,<\/li><li>la \u00eenceput, efectua\u021bi exerci\u021biile lent \u0219i odat\u0103 ce v\u0103 familiariza\u021bi cu tehnica, \u00eencerca\u021bi s\u0103 accelera\u021bi ritmul.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg\" alt=\"Cele mai bune exerci\u021bii cu Slam Ball\" class=\"wp-image-270601\" width=\"843\" height=\"684\" title=\"Cele mai bune exerci\u021bii cu Slam Ball\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-400x325.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1536x1247.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-2048x1662.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><ol>\n \t<li><strong>Arunc\u0103ri din genunchi<\/strong><\/li>\n<\/ol><\/h3>\n\n\n\n<p>L\u0103sa\u021bi-v\u0103 pe genunchi \u0219i a\u0219eza\u021bi covora\u0219ul puzzle \u00een fa\u021ba voastr\u0103. Apuca\u021bi mingea cu ambele m\u00e2ini, \u00eendrepta\u021bi spatele \u0219i ridica\u021bi-o deasupra capului. Apoi tr\u00e2nti\u021bi mingea pe covorul din fa\u021ba voastr\u0103. Folosi\u021bi for\u021ba umerilor, bra\u021belor, trunchiului \u0219i bazinului. Prinde\u021bi Slam Ball imediat dup\u0103 ce a\u021bi efectuat aruncarea \u0219i repeta\u021bi mi\u0219carea.<\/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. <strong>Flot\u0103ri pliometrice<\/strong><\/h3>\n\n\n\n<p>A\u0219eza\u021bi Slam Ball pe p\u0103m\u00e2nt \u0219i efectua\u021bi pozi\u021bia plank, apuca\u021bi mingea din lateral cu m\u00e2inile \u0219i sprijini\u021bi-v\u0103 pe ea. Bra\u021bele \u0219i picioarele sunt extinse \u00een pozi\u021bia ini\u021bial\u0103. Implica\u021bi-v\u0103 partea superioar\u0103 a corpului, efectua\u021bi o flotare \u0219i \u021bine\u021bi spatele drept (nu \u00eendoi\u021bi coloana lombar\u0103). Face\u021bi un salt dinamic \u0219i \u021bine\u021bi str\u00e2ns mingea pe tot parcursul exerci\u021biului. \u00cencerca\u021bi s\u0103 efectua\u021bi acest salt folosind for\u021ba exploziv\u0103, astfel \u00eenc\u00e2t mingea s\u0103 nu ating\u0103 salteaua pentru o secund\u0103. Apoi trece\u021bi la urm\u0103toarea flotare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executare mai u\u0219oar\u0103: <\/strong>Pute\u021bi face exerci\u021biul mai u\u0219or st\u00e2nd \u00een genunchi sau s\u0103rind peste faza pliometric\u0103 cu saltul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-749x1124.jpg\" alt=\"Cum se execut\u0103 flot\u0103rile cu Slam Ball?\" class=\"wp-image-270617\" title=\"Cum se execut\u0103 flot\u0103rile cu Slam Ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500.jpg 836w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3.&nbsp;<strong>Burpees<\/strong><\/h3>\n\n\n\n<p>A\u0219eza\u021bi-v\u0103 \u00een pozi\u021bia plank cu bra\u021bele \u00eentinse \u0219i sprijini\u021bi-v\u0103 de minge la fel cum a\u021bi f\u0103cut \u00een exerci\u021biul anterior. \u021aine str\u00e2ns mingea, ridica\u021bi-v\u0103 printr-o genuflexiune \u0219i ridica\u021bi mingea \u00een mod dinamic deasupra capului. Efectua\u021bi aceea\u0219i mi\u0219care ca \u0219i la burpee. Ridica\u021bi mingea \u00een timp ce v\u0103 ridica\u021bi de la sol \u0219i apoi tr\u00e2nti\u021bi-o pe covorul de tip puzzle. Pe urm\u0103, apuca\u021bi mingea, a\u0219eza\u021bi-v\u0103 \u00een pozi\u021bia plank \u0219i repeta\u021bi exerci\u021biul. \u00cencerca\u021bi s\u0103 folosi\u021bi puterea p\u0103r\u021bii superioare a corpului \u00een timp ce v\u0103 ridica\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executare mai u\u0219oar\u0103: <\/strong>Nu trebuie s\u0103 ridica\u021bi Slam Ball &#8211; pur \u0219i simplu l\u0103sa\u021bi-o la sol \u0219i sprijini\u021bi-v\u0103 pe ea \u00een pozi\u021bia inferioar\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\">4. <strong>Flot\u0103ri <\/strong><\/h3>\n\n\n\n<p>Din nou, \u00eencepe\u021bi din pozi\u021bia de plank cu bra\u021bele \u00eentinse. Sprijini\u021bi-v\u0103 un bra\u021b pe Slam Ball \u0219i efectua\u021bi o flotare. Apoi roti\u021bi mingea pe cealalt\u0103 parte, sprijini\u021bi-v\u0103 pe ea cu cealalt\u0103 m\u00e2n\u0103 \u0219i repeta\u021bi flotarea. \u00cen timpul cobor\u00e2rii, \u00eencerca\u021bi s\u0103 v\u0103 apropia\u021bi pieptul c\u00e2t mai mult de saltea pentru a activa mai mul\u021bi mu\u0219chi. Repeta\u021bi mi\u0219carea timp de 30 de secunde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executare mai u\u0219oar\u0103: <\/strong>Pute\u021bi efectua flot\u0103rile \u00een genunchi.<\/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. <b>Fand\u0103ri \u00eenapoi cu r\u0103sucire<\/b><\/h3>\n\n\n\n<p>\u00cencepe\u021bi dintr-o pozi\u021bie larg\u0103, cu picioarele aliniate cu \u0219oldurile. \u021aine\u021bi Slam Ball cu coatele \u00eendoite \u0219i men\u021bine\u021bi-le \u00een fa\u021b\u0103 pe tot parcursul exerci\u021biului.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Efectua\u021bi o fandare \u00eenapoi cu piciorul drept \u0219i, \u00een acela\u0219i timp, roti\u021bi piciorul st\u00e2ng \u00een lateral. Genunchiul piciorului din spate poate atinge u\u0219or solul. Apoi plasa\u021bi piciorul \u00een pozi\u021bia ini\u021bial\u0103 \u0219i efectua\u021bi fandarea \u00eenapoi cu cel\u0103lalt picior. \u00cen timpul r\u0103sucirii trebuie s\u0103 roti\u021bi \u00eentreaga jum\u0103tate superioar\u0103 a corpului, inclusiv capul \u0219i s\u0103 \u021bine\u021bi bra\u021bele \u00eendoite.<\/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.&nbsp;<strong>Russian Twist<\/strong><\/h3>\n\n\n\n<p>A\u0219eza\u021bi-v\u0103 jos, apuca\u021bi Slam Ball de ambele p\u0103r\u021bi cu bra\u021bele \u00eendoite. \u00cendoi\u021bi u\u0219or genunchii \u0219i apoi ridica\u021bi picioarele. Pute\u021bi sta picior peste picior \u00een aer pentru un echilibru mai bun. Picioarele voastre ar trebui s\u0103 r\u0103m\u00e2n\u0103 \u00een aceast\u0103 pozi\u021bie pe tot parcursul exerci\u021biului. Cu c\u00e2t picioarele sunt mai aproape de sol, cu at\u00e2t exerci\u021biul va deveni mai greu. Mi\u0219carea \u00eencepe cu rota\u021bia jum\u0103t\u0103\u021bii superioare a corpului \u00eentr-o parte. Mingea trebuie s\u0103 ating\u0103 salteaua \u00een timpul rota\u021biei. Apoi, efectua\u021bi aceea\u0219i mi\u0219care pe cealalt\u0103 parte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executare mai u\u0219oar\u0103: <\/strong>\u00cendoi\u021bi u\u0219or genunchii, dar l\u0103sa\u021bi-v\u0103 picioarele pe p\u0103m\u00e2nt pe tot parcursul exerci\u021biului.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1124x750.jpg\" alt=\"Russian twist cu Slam Ball\" class=\"wp-image-270749\" width=\"843\" height=\"563\" title=\"Russian twist cu Slam Ball\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. <strong>Abdomene cu picioarele ridicate \u0219i mingea peste cap<\/strong><\/h3>\n\n\n\n<p>A\u0219eza\u021bi-v\u0103 pe spate \u0219i ridica\u021bi picioarele. \u00cendoi\u021bi genunchii, astfel \u00eenc\u00e2t partea din fa\u021b\u0103 a coapselor \u0219i a trunchiului s\u0103 creeze un unghi de aprox. 90\u00b0. Acela\u0219i unghi trebuie aplicat \u0219i \u00eentre partea din spate a coapselor \u0219i gambe. Extinde\u021bi bra\u021bele deasupra capului \u0219i apuca\u021bi Slam Ball. Apoi aduce\u021bi mingea pe tibie activ\u00e2ndu-v\u0103 abdomenul. \u00centotdeauna efectua\u021bi un abdomen cu Slam Ball \u0219i una doar cu greutatea corporal\u0103. \u00cencerca\u021bi s\u0103 v\u0103 \u00eempinge\u021bi spatele inferior pe saltea pe tot parcursul exerci\u021biului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8.&nbsp;<strong>Wood-Choppers<\/strong><\/h3>\n\n\n\n<p>\u00cencepe\u021bi din pozi\u021bia dep\u0103rtat, cu picioarele mai \u00eentinse dec\u00e2t umerii. Apuca\u021bi Slam Ball cu ambele bra\u021be \u00eentinse. Ridica\u021bi u\u0219or bra\u021bele \u00een lateral \u0219i face\u021bi o \u00eendoire dinamic\u0103 oblic\u0103. Aceast\u0103 mi\u0219care aminte\u0219te de t\u0103ierea lemnului, de aici \u0219i numele. Mingea \u021binte\u0219te spre tibie \u0219i chiar o poate atinge u\u0219or. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi mi\u0219carea. Efectua\u021bi exerci\u021biul timp de 30 de secunde pe o parte, urmat\u0103 de o pauz\u0103 de 15 secunde \u0219i apoi executa\u021bi pe cealalt\u0103 parte.<\/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\">9.&nbsp;<strong>Genuflexiuni cu s\u0103ritur\u0103<\/strong><\/h3>\n\n\n\n<p>\u00cencepe\u021bi din pozi\u021bia dep\u0103rtat, cu picioarele mai \u00eentinse dec\u00e2t umerii. \u00cembr\u0103\u021bi\u0219a\u021bi Slam Ball cu ambele m\u00e2ini \u0219i ap\u0103sa\u021bi-o pe piept. Efectua\u021bi o genuflexiune, nu neap\u0103rat una foarte ad\u00e2nc\u0103. \u00cencerca\u021bi doar s\u0103 v\u0103 men\u021bine\u021bi spatele curbat \u00een mod natural pe tot parcursul exerci\u021biului. Genunchii \u0219i degetele de la picioare trebuie s\u0103 fie \u00een linie spre \u00eenafar\u0103. Folosi\u021bi for\u021ba exploziv\u0103 a picioarelor \u00een timpul saltului. Ridica\u021bi picioarele de la sol \u00een pozi\u021bia superioar\u0103, apoi l\u0103sa\u021bi-v\u0103 \u00een jos \u0219i repeta\u021bi mi\u0219carea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executare mai u\u0219oar\u0103: <\/strong>Efectua\u021bi genuflexiuni obi\u0219nuite f\u0103r\u0103 s\u0103rituri.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1124x843.jpg\" alt=\"Cum se execut\u0103 genuflexiunile cu Slam Ball?\" class=\"wp-image-270668\" width=\"843\" height=\"632\" title=\"Cum se execut\u0103 genuflexiunile cu Slam Ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10.&nbsp;<strong>Arunc\u0103ri laterale<\/strong><\/h3>\n\n\n\n<p>Lua\u021bi dou\u0103 buc\u0103\u021bi de saltea puzzle \u0219i a\u0219eza\u021bi-le pe p\u0103m\u00e2nt l\u00e2ng\u0103 picioare, fiecare pe o parte. \u00cencepe\u021bi din pozi\u021bia dep\u0103rtat, cu picioarele mai \u00eentinse dec\u00e2t umerii. Apuca\u021bi Slam Ball cu ambele bra\u021be \u00eentinse. Ridica\u021bi bra\u021bele \u0219i tr\u00e2nti\u021bi-o pe covor pe o parte. Apoi apuca\u021bi mingea din nou, ridica\u021bi-o \u00een sus \u0219i tr\u00e2nti\u021bi-o pe covor pe cealalt\u0103 parte. \u00cendoi\u021bi-v\u0103 genunchii \u00een timp ce cobor\u00e2\u021bi \u0219i, \u00een acela\u0219i timp, schimba\u021bi pozi\u021bia picioarelor \u0219i \u00eentoarce\u021bi-le spre partea pe care lucra\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11.<strong> Plank pe Slam Ball<\/strong><\/h3>\n\n\n\n<p>A\u0219eza\u021bi mingea pe p\u0103m\u00e2nt \u0219i sprijini\u021bi-v\u0103 pe aceasta cu bra\u021bele. Extinde\u021bi picioarele \u0219i activa\u021bi-v\u0103 partea superioar\u0103 a corpului. Apoi \u00eencepe\u021bi s\u0103 roti\u021bi mingea \u00een lateral folosind antebra\u021bele. \u00cencerca\u021bi s\u0103 face\u021bi cercuri \u00eentr-o parte, apoi \u00een cealalt\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Executare mai u\u0219oar\u0103: <\/strong>R\u0103m\u00e2ne\u021bi \u00een pozi\u021bia plank c\u00e2t mai mult posibil, f\u0103r\u0103 a roti Slam Ball.<\/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=\"Antrenamentul_complet_cu_Slam_Ball\"><\/span>Antrenamentul complet cu Slam Ball<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Exerci\u021bii de TOP pentru un corp puternic cu Slam Ball I Home Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/DGNxIA8rvpg?start=5&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slam Ball este un ajutor neobi\u0219nuit pentru exerci\u021biile fizice care v\u0103 ajut\u0103 <strong>s\u0103 v\u0103 diversifica\u021bi antrenamentul \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi abilit\u0103\u021bile sportive<\/strong>. Astfel, nu numai c\u0103 v\u0103 ve\u021bi implica \u0219i \u00eent\u0103ri mu\u0219chii \u00eentregului corp, ci ve\u021bi sus\u021bine \u0219i pierderea \u00een greutate. Pute\u021bi folosi Slam Ball \u00een antrenamentul HIIT sau de for\u021b\u0103 \u0219i v\u0103 pute\u021bi inspira din videoclipul nostru ce con\u021bine exerci\u021bii complexe pentru \u00eentregul corp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi a\u021bi experimentat antrenamentul cu Slam Ball p\u00e2n\u0103 acum? Spune\u021bi-ne experien\u021ba voastr\u0103 noi \u00een comentarii. Dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri, astfel \u00eenc\u00e2t s\u0103 poat\u0103 afla despre antrenamentele cu slam ball.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00cencerca\u021bi un antrenament rapid \u0219i eficient cu Slam Ball pentru \u00eentregul corp. Acesta v\u0103 va sus\u021bine \u0219i \u00eembun\u0103t\u0103\u021bi \u00een mod eficient for\u021ba, coordonarea \u0219i pierderea \u00een greutate.<\/p>\n","protected":false},"author":129,"featured_media":270719,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7106,7484,7190,6410],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-277927","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-cresterea-masei-musculare","11":"tag-exercitii","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>\u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 for\u021ba \u0219i performan\u021ba fizic\u0103. \u00cencerca\u021bi antrenamentul cu Slam Ball - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Slam Ball este de ajutor pentru pierderea \u00een greutate, pentru dezvoltarea muscular\u0103 \u0219i a for\u021bei. 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