{"id":280936,"date":"2021-09-27T09:40:09","date_gmt":"2021-09-27T07:40:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=280936"},"modified":"2024-05-29T09:37:42","modified_gmt":"2024-05-29T07:37:42","slug":"obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/","title":{"rendered":"Ob\u021bine\u021bi fese ferme \u0219i rotunde, f\u0103r\u0103 greut\u0103\u021bi. \u00cencerca\u021bi acum antrenamentul cu benzi elastice"},"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\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/#5_motive_pentru_care_sa_incepeti_sa_va_antrenati_cu_benzile_elastice\" title=\"5 motive pentru care s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi cu benzile elastice\">5 motive pentru care s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi cu benzile elastice<\/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\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/#Antrenament_pentru_fese_cu_benzi_elastice_La_ce_sa_va_asteptati\" title=\"Antrenament pentru fese cu benzi elastice. La ce s\u0103 v\u0103 a\u0219tepta\u021bi?\">Antrenament pentru fese cu benzi elastice. La ce s\u0103 v\u0103 a\u0219tepta\u021bi?<\/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\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/#Exercitii_pentru_fese_cu_benzile_elastice_La_ce_sa_acordati_atentie_in_timpul_antrenamentului\" title=\"Exerci\u021bii pentru fese cu benzile elastice. La ce s\u0103 acorda\u021bi aten\u021bie \u00een timpul antrenamentului?\">Exerci\u021bii pentru fese cu benzile elastice. La ce s\u0103 acorda\u021bi aten\u021bie \u00een timpul antrenamentului?<\/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\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/#Antrenament_eficient_pentru_fese_ferme_cu_banda_elastica\" title=\"Antrenament eficient pentru fese ferme cu banda elastic\u0103\">Antrenament eficient pentru fese ferme cu banda elastic\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Benzile elastice de diferite culori \u0219i lungimi sunt \u00een prezent printre cele mai populare mijloace de antrenament. <strong>Datorit\u0103 lor, antrenamentele plictisitoare cu greutatea corporal\u0103 au devenit pentru unii oameni mult mai distractive \u0219i, cel mai important, mai eficiente.<\/strong> Pute\u021bi s\u0103 v\u0103 antrena\u021bi cu acestea acas\u0103, \u00een zona de antrenament de strad\u0103 sau oriunde altundeva. Benzile v\u0103 pot ajuta s\u0103 v\u0103 tonifia\u021bi mu\u0219chii feselor, coapselor, dar \u0219i bra\u021belor \u0219i spatelui, f\u0103r\u0103 a fi nevoie s\u0103 v\u0103 deplasa\u021bi la sal\u0103. \u00cen acest articol, ve\u021bi descoperi de ce trebuie s\u0103 da\u021bi o \u0219ans\u0103 antrenamentului cu benzi elastice \u0219i pute\u021bi \u00eencerca chiar acum un antrenament pentru fese rotunde urm\u0103rind videoclipul nostru.<\/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\/DSCF0208-2-1124x749.jpg\" alt=\"Exerci\u021bii pentru fese cu benzile elastice\" class=\"wp-image-265438\" style=\"width:843px;height:562px\" title=\"Exerci\u021bii pentru fese cu benzile elastice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-2048x1365.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_motive_pentru_care_sa_incepeti_sa_va_antrenati_cu_benzile_elastice\"><\/span>5 motive pentru care s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi cu benzile elastice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu numai c\u0103 aceste benzi v\u0103 vor ajuta s\u0103 v\u0103 trezi\u021bi mu\u0219chii \u0219i s\u0103 v\u0103 preg\u0103ti\u021bi \u00eentregul corp pentru antrenament, dar ve\u021bi putea s\u0103 efectua\u021bi un antrenament de calitate cu propria greutatea corporal\u0103. Cu siguran\u021b\u0103 \u00eei ve\u021bi g\u0103si locul \u00een planul vostru de antrenament, indiferent c\u0103 sunte\u021bi \u00eencep\u0103tori sau sportivi cu experien\u021b\u0103. <strong>De ce<a aria-label=\" benzile elastice (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/benzi-elastice-resistance-set-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> benzile elastice<\/a> au devenit un succes printre pasiona\u021bii de fitness?<\/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\">1. V\u0103 antrena\u021bi masa muscular\u0103 f\u0103r\u0103 greut\u0103\u021bi<\/h3>\n\n\n\n<p>V\u0103 dori\u021bi fese rotunde \u0219i coapse ferme, dar genuflexiunile sau ridic\u0103rile de greut\u0103\u021bi pur \u0219i simplu nu sunt pentru voi? Atunci nu ezita\u021bi \u0219i \u00eencerca\u021bi un antrenament cu benzile elastice. <strong>Conform studiilor, antrenamentul cu benzi elastice are efecte similare asupra masei musculare ca \u0219i antrenamentul tradi\u021bional cu greut\u0103\u021bi<\/strong>. Genuflexiunile, \u00eendrept\u0103rile sau bench press nu sunt echivalente benzilor elastice, dar ve\u021bi aduce o provocare mu\u0219chilor vo\u0219tri. A\u0219adar, cu ajutorul lor, v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi for\u021ba \u0219i v\u0103 ve\u021bi sprijini dezvoltarea muscular\u0103. \u00cen plus, acestea sunt un mare ajutor pentru activarea \u0219i \u00eenc\u0103lzirea mu\u0219chilor \u00eenainte de antrenamentul de for\u021b\u0103. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg\" alt=\"5 motive pentru care s\u0103 v\u0103 antrena\u021bi cu benzile elastice\" class=\"wp-image-265469\" title=\"5 motive pentru care s\u0103 v\u0103 antrena\u021bi cu benzile elastice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-scaled.jpeg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. V\u0103 ve\u021bi proteja articula\u021biile<\/h3>\n\n\n\n<p>A\u021bi suferit vreodat\u0103 de dureri de genunchi sau de alte dureri articulare \u00een timpul exerci\u021biilor fizice? <strong>Antrenamentul de for\u021b\u0103 cu benzile elastice nu \u00eengreuneaz\u0103 sistemul musculo-scheletic la fel de mult ca antrenamentul de for\u021b\u0103 clasic cu greut\u0103\u021bi. Prin urmare, benzile sunt o op\u021biune excelent\u0103 pentru un antrenament solicitant f\u0103r\u0103 restric\u021bii de mi\u0219care.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unele sunt folosite chiar \u00een tratamentul de recuperare sau \u00een kinetoterapie. Ele ajut\u0103 la stabilizarea articula\u021biilor \u00een pozi\u021bia corect\u0103, ceea ce cre\u0219te siguran\u021ba \u00een timpul antrenamentului. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u0103 alege\u021bi singuri nivelul de dificultate<\/h3>\n\n\n\n<p>Este posibil s\u0103 fi observat c\u0103 exist\u0103 benzi de elastice cu diferite lungimi <a aria-label=\"scurte (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cross-band-level-5-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">scurte<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\"lungi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lungi<\/a>  \u0219i chiar culori. Nu cump\u0103ra\u021bi una albastr\u0103 doar pentru c\u0103 se are aceea\u0219i culoare cu <a href=\"https:\/\/gymbeam.ro\/tricou-pentru-femei-trn-navy-gymbeam.html\" target=\"_blank\" aria-label=\"tricoul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tricoul<\/a> sau <a href=\"https:\/\/gymbeam.ro\/colanti-pentru-femei-simple-turquoise-gymbeam.html\" target=\"_blank\" aria-label=\"colan\u021bii (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">colan\u021bii<\/a> vo\u0219tri prefera\u021bi de antrenament. <strong>Culorile diferite reprezint\u0103, de asemenea, grade diferite de rezisten\u021b\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drept urmare, pute\u021bi cre\u0219te cu u\u0219urin\u021b\u0103 dificultatea pe m\u0103sur\u0103 ce deveni\u021bi mai puternici. Cea mai bun\u0103 op\u021biune este s\u0103 ave\u021bi acas\u0103 <a aria-label=\"mai multe benzi  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/set-de-benzi-elastice-resistance-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mai multe benzi <\/a>de culori \u0219i lungimi diferite, pe care s\u0103 le alterna\u021bi \u0219i cu care s\u0103 face\u021bi o varietate de exerci\u021bii de for\u021b\u0103 \u0219i stretching. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/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. Economisi\u021bi bani, spa\u021biu \u0219i pute\u021bi chiar s\u0103 v\u0103 antrena\u021bi \u00een timpul c\u0103l\u0103toriilor<\/h3>\n\n\n\n<p>Nu trebuie s\u0103 cheltui\u021bi o avere doar pentru c\u0103 dori\u021bi s\u0103 v\u0103 antrena\u021bi \u00een mod corespunz\u0103tor. <strong>Benzile elastice sunt accesibile \u0219i, pe deasupra, nu vor ocupa mult spa\u021biu la voi acas\u0103.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Atunci c\u00e2nd nu v\u0103 mai distra\u021bi acas\u0103 cu ajutorul antrenamentului, pur \u0219i simplu \u00eempacheta\u021bi-v\u0103 benzile elastice \u00eentr-o <a aria-label=\"geant\u0103 sport (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/geanta-sport-bae-pink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">geant\u0103 sport<\/a> \u0219i lua\u021bi-le cu voi la sal\u0103 sau pentru un antrenament \u00een aer liber. \u00cen mod similar, nu vor ocupa mult spa\u021biu \u00een <a aria-label=\"rucsac (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/rucsac-adventure-military-green-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rucsac<\/a> sau chiar \u00een valiza de bagaj, iar voi ve\u021bi putea avea parte de un antrenament excelent chiar \u0219i \u00een vacan\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. V\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi gama de mi\u0219care \u0219i flexibilitatea<\/h3>\n\n\n\n<p>Datorit\u0103 elasticit\u0103\u021bii lor, benzile sunt un mare ajutor pentru stretching-ul obi\u0219nuit \u0219i pentru stretching-ul dinamic al \u00eentregului corp. <strong>Le pute\u021bi folosi \u00eenainte de antrenamentul de for\u021b\u0103, pentru a \u00eenc\u0103lzi articula\u021biile mari, cum ar fi cele ale umerilor, ale \u0219oldurilor sau ale genunchilor, \u0219i astfel s\u0103 le preg\u0103ti\u021bi pentru a sus\u021bine antrenamentul. <\/strong>De exemplu, atunci c\u00e2nd v\u0103 preg\u0103ti\u021bi pentru o serie dificil\u0103 de genuflexiuni, \u00eencerca\u021bi acest exerci\u021biu de relaxare a \u0219oldului: \u00eentinde\u021bi-v\u0103 pe spate, prinde\u021bi o <a aria-label=\"band\u0103 lung\u0103  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 lung\u0103 <\/a>cu o rezisten\u021b\u0103 u\u0219oar\u0103 peste unul dintre picioare, apoi face\u021bi cercuri de-a lungul corpului cu banda \u00eentins\u0103. <strong>Prin stretching-ul static de la sf\u00e2r\u0219itul antrenamentului, benzile v\u0103 pot ajuta s\u0103 ajunge\u021bi \u00eentr-o pozi\u021bie mai profund\u0103, astfel \u00eenc\u00e2t s\u0103 v\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi \u00een mod eficient flexibilitatea.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [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\/XFit_Loop_Bands_for_Stretching-1124x749.png\" alt=\"Stretching cu benzile elastice\" class=\"wp-image-265485\" style=\"width:843px;height:562px\" title=\"Stretching cu benzile elastice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching.png 1500w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Imagine de la cdn.shopify.com<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenament_pentru_fese_cu_benzi_elastice_La_ce_sa_va_asteptati\"><\/span>Antrenament pentru fese cu benzi elastice. La ce s\u0103 v\u0103 a\u0219tepta\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a \u00eencepe antrenamentul cu benzile elastice, \u00eenc\u0103lzi\u021bi u\u0219or \u00eentregul corp. <strong>Aceast\u0103 parte este, de asemenea, important\u0103 pentru voi \u0219i are rolul de a face trecerea de la modul de lucru la modul de antrenament.<\/strong> Nu este indicat \u00een aceast\u0103 etap\u0103 s\u0103 v\u0103 g\u00e2ndi\u021bi la ce mai ave\u021bi de rezolvat la serviciu sau la ceea ce v\u0103 a\u0219teapt\u0103 acas\u0103. <strong>Sunte\u021bi \u00een acest punct pentru a v\u0103 relaxa, pentru a face ceva pentru s\u0103n\u0103tatea voastr\u0103 \u0219i pentru a avea o talie de invidiat.<\/strong> Indiferent dac\u0103 ave\u021bi de g\u00e2nd s\u0103 face\u021bi HIIT, antrenament 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<h3 class=\"wp-block-heading\"><ol>\n \t<li>\u00cenc\u0103lzirea<\/li>\n<\/ol><\/h3>\n\n\n\n<p><strong>\u00cenc\u0103lzirea v\u0103 ajut\u0103 s\u0103 v\u0103 preg\u0103ti\u021bi mu\u0219chii, inima \u0219i pl\u0103m\u00e2nii pentru efortul ce urmeaz\u0103.<\/strong> \u00cenc\u0103lzirea poate fi de mai multe forme: o plimbare rapid\u0103 c\u0103tre 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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"864\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1124x864.jpg\" alt=\"Stretching-ul de dinainte de antrenament \u0219i \u00eenc\u0103lzirea cu benzile elastice\" class=\"wp-image-265598\" style=\"width:843px;height:648px\" title=\"Stretching-ul de dinainte de antrenament \u0219i \u00eenc\u0103lzirea cu benzile elastice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1124x864.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-400x308.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1536x1181.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-2048x1575.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\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 antrenamentul urm\u0103tor cu ajutorul unei mi\u0219c\u0103ri circulare, la fel cum a\u021bi \u00eenv\u0103\u021bat \u00een \u0219coala primar\u0103 la orele de educa\u021bie fizic\u0103. <strong>Acest lucru 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\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi informa\u021bii mai detaliate despre \u00eenc\u0103lzire \u0219i stretching, nu rata\u021bi articolul nostru intitulat<a href=\"https:\/\/gymbeam.ro\/blog\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/\" target=\"_blank\" aria-label=\" \u00cenc\u0103lzirea, stretchingul \u0219i relaxarea \u2013 sunt cu adev\u0103rat importante? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>\u00cenc\u0103lzirea, stretchingul \u0219i relaxarea \u2013 sunt cu adev\u0103rat importante?<\/strong><\/a><\/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, punctul cel mai important al serii, v\u0103 a\u0219teapt\u0103 antrenamentul. <strong>Pute\u021bi efectua exerci\u021biile pentru fese conform videoclipului nostru sau le pute\u021bi ad\u0103uga la antrenamentul complex al membrelor inferioare cu greut\u0103\u021bi sau la un antrenament complet al corpului.<\/strong> Preg\u0103ti\u021bi <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\"salteaua de exerci\u021bii  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">salteaua de exerci\u021bii <\/a>\u0219i lua\u021bi-v\u0103 toate benzile pe care le ave\u021bi la dispozi\u021bie, at\u00e2t <a href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\"lungi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lungi<\/a> c\u00e2t \u0219i <a href=\"https:\/\/gymbeam.ro\/benzi-elastice-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\"scurte  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">scurte <\/a>\u0219i cu rezisten\u021be diferite. Datorit\u0103 acestui fapt, pute\u021bi reduce sau cre\u0219te intensitatea \u0219i dificultatea antrenamentului dup\u0103 cum considera\u021bi. V\u0103 a\u0219teapt\u0103 o gam\u0103 larg\u0103 de exerci\u021bii pentru mu\u0219chii gluteali, inclusiv deadlift-uri, genuflexiuni sau hip thrusts. Masa voastr\u0103 muscular\u0103 v\u0103 arde gr\u0103simea \u00een mod pl\u0103cut \u00een timpul antrenamentului iar voi ve\u021bi primi o cantitate mare de endorfine \u0219i senza\u021bia de satisfac\u021bie la final.<\/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=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Cum s\u0103 \u00eencepe\u021bi antrenamentul cu benzile elastice?\" class=\"wp-image-265522\" style=\"width:843px;height:560px\" title=\"Cum s\u0103 \u00eencepe\u021bi antrenamentul cu benzile elastice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4.<\/strong> Ad\u0103uga\u021bi o etap\u0103 de relaxare dup\u0103 un antrenament intens<\/h3>\n\n\n\n<p>Dup\u0103 partea principal\u0103 a antrenamentului, este posibil s\u0103 mai ave\u021bi \u00eenc\u0103 o frecven\u021b\u0103 cardiac\u0103 ridicat\u0103, s\u0103 ave\u021bi dificult\u0103\u021bi de respira\u021bie iar masa voastr\u0103 muscular\u0103 probabil c\u0103 deja v\u0103 solicit\u0103 o relaxare. <strong>Scopul acestei faze este de a readuce ritmul cardiac la normal, de a v\u0103 lini\u0219ti \u0219i de a relaxa tensiunea muscular\u0103<\/strong>. Aceast\u0103 parte este deosebit de important\u0103 dac\u0103 tocmai a\u021bi terminat un antrenament de intensitate mai mare, cum ar fi CrossFit WOD, HIIT sau antrenament pentru picioare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5.<\/strong> Face\u021bi un stretching u\u0219or la sf\u00e2r\u0219itul antrenamentului<\/h3>\n\n\n\n<p>Chiar dac\u0103 sunte\u021bi deja ner\u0103bd\u0103tori s\u0103 face\u021bi du\u0219 \u0219i s\u0103 v\u0103 bucura\u021bi de masa de dup\u0103 antrenament, mai aloca\u021bi-v\u0103 c\u00e2teva minute de stretching static. <strong>Acest lucru v\u0103 va ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi flexibilitatea \u0219i postura.<\/strong> \u00cen plus, pute\u021bi contribui la regenerarea muscular\u0103 \u0219i mai t\u00e2rziu dup\u0103 antrenament, folosind <a href=\"https:\/\/gymbeam.ro\/rola-masaj\" target=\"_blank\" aria-label=\"role pentru masaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">role pentru masaj<\/a> sau un <a href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"aparat de masaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aparat de masaj<\/a>. <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 v\u0103 intereseaz\u0103 ce anume v\u0103 poate sus\u021bine regenerarea muscular\u0103, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/lea2-1124x843.jpg\" alt=\"Dispozitivul de masaj ca instrument de regenerare\" class=\"wp-image-265537\" style=\"width:843px;height:632px\" title=\"Dispozitivul de masaj ca instrument de regenerare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-2048x1536.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=\"Exercitii_pentru_fese_cu_benzile_elastice_La_ce_sa_acordati_atentie_in_timpul_antrenamentului\"><\/span>Exerci\u021bii pentru fese cu benzile elastice. La ce s\u0103 acorda\u021bi aten\u021bie \u00een timpul antrenamentului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 nu a\u021bi avut \u00eenc\u0103 timp s\u0103 v\u0103 achizi\u021biona\u021bi benzi elastice, nu ezita\u021bi s\u0103 v\u0103 antrena\u021bi doar cu propria greutate. Data viitoare, cel pu\u021bin ve\u021bi \u0219ti cum s\u0103 efectua\u021bi exerci\u021biile \u0219i, datorit\u0103 setului de suspensie, le ve\u021bi cre\u0219te dificultatea. Ideal ar fi s\u0103 preg\u0103ti\u021bi diferite tipuri de benzi cu lungimi \u0219i rezisten\u021be diferite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>La ce s\u0103 v\u0103 a\u0219tepta\u021bi la antrenamentul pentru fese ferme?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen total, exerci\u021biile vor dura doar 12 minute,<\/li>\n\n\n\n<li>v\u0103 antrena\u021bi 45 de secunde, apoi v\u0103 odihni\u021bi timp de 15 secunde,<\/li>\n\n\n\n<li>antrenamentul include 11 exerci\u021bii eficiente pentru mu\u0219chii fesieri,<\/li>\n\n\n\n<li>\u021bine\u021bi-v\u0103 spatele drept la toate exerci\u021biile \u0219i implica\u021bi-v\u0103 \u0219i partea central\u0103 a corpului pentru o tehnic\u0103 mai bun\u0103 \u0219i o eficien\u021b\u0103 mai mare a exerci\u021biului.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u00cendrept\u0103ri rom\u00e2ne\u0219ti cu picioarele dep\u0103rtate<\/h3>\n\n\n\n<p>\u021aine\u021bi-v\u0103 picioarele pu\u021bin mai dep\u0103rtate dec\u00e2t l\u0103\u021bimea umerilor, prinde\u021bi banda peste degetele de la picioare \u0219i apuca\u021bi-o de la mijloc cu ambele m\u00e2ini. \u00cendoi\u021bi u\u0219or genunchii, trage\u021bi umerii \u00een jos \u0219i mi\u0219ca\u021bi \u0219oldurile \u00eenapoi. Atunci c\u00e2nd v\u0103 \u00eendrepta\u021bi \u00een sus, utiliza\u021bi for\u021ba mu\u0219chilor din spatele coapselor (hamstrings) \u0219i a feselor.<\/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. \u00cendrept\u0103ri<\/h3>\n\n\n\n<p>Acest exerci\u021biu este similar cu cel anterior, pur \u0219i simplu lua\u021bi o pozi\u021bie mai \u00eengust\u0103 \u0219i apuca\u021bi banda cu m\u00e2inile pe l\u00e2ng\u0103 corp. \u00cendoi\u021bi mai mult genunchii \u0219i efectua\u021bi o jum\u0103tate de genuflexiune \u00een pozi\u021bia inferioar\u0103.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/241A4779-749x1124.jpg\" alt=\"Exerci\u021bii pentru mu\u0219chi fesieri puternici cu banda elastic\u0103\" class=\"wp-image-265553\" title=\"Exerci\u021bii pentru mu\u0219chi fesieri puternici cu banda elastic\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Good Morning<\/h3>\n\n\n\n<p>Pozi\u021bia ini\u021bial\u0103 a corpului este similar\u0103 cu exerci\u021biul anterior, \u00eens\u0103 trebuie schimbat\u0103 doar pozi\u021bia benzii. A\u0219adar, ag\u0103\u021ba\u021bi banda elastic\u0103 astfel \u00eenc\u00e2t s\u0103 v\u0103 \u00eenconjoare at\u00e2t sub picioare, c\u00e2t \u0219i dup\u0103 g\u00e2t. \u00cendoi\u021bi-v\u0103 u\u0219or genunchii, la fel ca \u00een cazul deadlift-ului rom\u00e2nesc, \u0219i \u00eencerca\u021bi s\u0103 ajunge\u021bi la cea mai joas\u0103 pozi\u021bie posibil\u0103 pe care o pute\u021bi efectua f\u0103r\u0103 a v\u0103 \u00eendoi spatele.<\/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. Genuflexiuni<\/h3>\n\n\n\n<p>Dep\u0103rta\u021bi picioarele \u0219i prinde\u021bi banda deasupra genunchilor. Efectua\u021bi o genuflexiune pe c\u00e2t de ad\u00e2nc posibil sau c\u00e2t v\u0103 permite mobilitatea \u0219oldului f\u0103r\u0103 a v\u0103 \u00eendoi spatele. De asemenea, asigura\u021bi-v\u0103 c\u0103 axa genunchiului, gleznei \u0219i degetului de la picioare este la acela\u0219i nivel.<\/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. Squat Pumps<\/h3>\n\n\n\n<p>Pozi\u021bia corpului vostru trebuie s\u0103 fie aceea\u0219i ca \u00een exerci\u021biul anterior, doar c\u0103 de data asta nu v\u0103 ve\u021bi \u00eendrepta spatele \u00eentre genuflexiuni. R\u0103m\u00e2ne\u021bi \u00een pozi\u021bia inferioar\u0103 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\">6. Fand\u0103ri \u00eenapoi<\/h3>\n\n\n\n<p>Nu ave\u021bi nevoie de o band\u0103 elastic\u0103 pentru acest exerci\u021biu, dar dac\u0103 dori\u021bi s\u0103-i cre\u0219te\u021bi dificultatea, a\u0219eza\u021bi-o peste genunchi, la fel cum a\u021bi f\u0103cut-o \u00een exerci\u021biul cu genuflexiunile. Efectua\u021bi o fandare \u00eenapoi cu un picior \u0219i apoi extinde\u021bi u\u0219or acest picior spre piciorul \u00eendoit. Genunchiul piciorului din spate poate atinge u\u0219or solul \u00een pozi\u021bia inferioar\u0103. Exerci\u021biul este mai dificil \u00een ceea ce prive\u0219te stabilitatea, prin urmare efectua\u021bi-l \u00eencet, cu concentrare maxim\u0103. Efectua\u021bi exerci\u021biul pe o parte \u0219i schimba\u021bi-v\u0103 picioarele dup\u0103 o pauz\u0103 de 15 secunde.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Plank cu ridic\u0103ri de picior<\/h3>\n\n\n\n<p>Ata\u0219a\u021bi o band\u0103 elastic\u0103 cu o<a href=\"https:\/\/gymbeam.ro\/banda-elastica-resistance-band-soft-gymbeam.html\" target=\"_blank\" aria-label=\" rezisten\u021b\u0103 u\u0219oar\u0103  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> rezisten\u021b\u0103 u\u0219oar\u0103 <\/a>peste glezne \u0219i trece\u021bi \u00een pozi\u021bia de plank. \u00cencepe\u021bi s\u0103 v\u0103 ridica\u021bi picioarele \u00een mod alternativ \u0219i concentra\u021bi-v\u0103 pe centrul ferm al corpului \u0219i pe spate c\u00e2t mai mult posibil.<\/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. Hidrantul<\/h3>\n\n\n\n<p>Pentru acest exerci\u021biu, lua\u021bi o band\u0103 cu <a href=\"https:\/\/gymbeam.ro\/banda-elastica-resistance-band-hard-gymbeam.html\" target=\"_blank\" aria-label=\"rezisten\u021b\u0103 mai mare (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rezisten\u021b\u0103 mai mare<\/a> \u0219i a\u0219eza\u021bi-o deasupra genunchilor. Sta\u021bi sprijini\u021bi pe genunchi si cu palmele pe podea. Atunci c\u00e2nd v\u0103 antrena\u021bi, \u00eencerca\u021bi s\u0103 sim\u021bi\u021bi cu adev\u0103rat mu\u0219chii fesieri. Mai \u00eent\u00e2i, efectua\u021bi un set pe un picior \u0219i dup\u0103 o pauz\u0103 de 15 secunde, \u00eenlocui\u021bi membrul.<\/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. Hip thrust<\/h3>\n\n\n\n<p>Culca\u021bi-v\u0103 pe spate \u0219i pune\u021bi banda elastic\u0103 deasupra genunchilor. \u00cempinge\u021bi-v\u0103 m\u00e2inile, picioarele \u0219i partea superioar\u0103 a spatelui pe saltea pe tot parcursul exerci\u021biului. Ridica\u021bi bazinul \u0219i, din pozi\u021bia superioar\u0103, ap\u0103sa\u021bi ferm mu\u0219chii fesieri, dep\u0103rta\u021bi u\u0219or picioarele \u0219i apoi readuce\u021bi genunchii \u00een pozi\u021bia ini\u021bial\u0103 \u0219i trece\u021bi la urm\u0103toarea repetare.<\/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-941851144-1124x749.jpg\" alt=\"Ridic\u0103ri de \u0219olduri cu banda elastic\u0103\" class=\"wp-image-265623\" style=\"width:843px;height:562px\" title=\"Ridic\u0103ri de \u0219olduri cu banda elastic\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Ridic\u0103ri de \u0219old cu oprire<\/h3>\n\n\n\n<p>R\u0103m\u00e2ne\u021bi \u00een pozi\u021bia superioar\u0103 a \u0219oldului \u0219i \u00eempinge\u021bi u\u0219or genunchii. P\u0103stra\u021bi-v\u0103 mereu activi mu\u0219chii fesieri.<\/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. Seated Hip Abduction<\/h3>\n\n\n\n<p>Ridica\u021bi-v\u0103 \u00een pozi\u021bia \u0219ez\u00e2nd, \u00eendoi\u021bi genunchii \u0219i a\u0219eza\u021bi-v\u0103 m\u00e2inile \u00een spatele corpului. L\u0103sa\u021bi banda elastic\u0103 deasupra genunchilor \u0219i \u00eencerca\u021bi s\u0103 p\u0103stra\u021bi toat\u0103 suprafa\u021ba picioarelor la podea \u00een timpul mi\u0219c\u0103rilor de \u0219olduri. \u021aine\u021bi genunchii mai dep\u0103rta\u021bi cel pu\u021bin 1-2 secunde, apoi reveni\u021bi la pozi\u021bia ini\u021bial\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=\"Antrenament_eficient_pentru_fese_ferme_cu_banda_elastica\"><\/span>Antrenament eficient pentru fese ferme cu banda elastic\u0103<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=\"Antrenament cu banda elastic\u0103 pentru un posterior ferm l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/B84HHNAB2J4?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=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul cu benzile elastice este eficient pentru a v\u0103 tonifia mu\u0219chii \u00eentregului corp. Pute\u021bi alege dintr-un num\u0103r mare de forme \u0219i grade de rezisten\u021b\u0103 \u0219i v\u0103 pute\u021bi antrena cu aceste benzi acas\u0103, la sal\u0103, \u00een zona de antrenament urban\u0103, dar \u0219i la caban\u0103 sau pe plaj\u0103 \u00een timpul vacan\u021bei. <strong>V\u0103 pute\u021bi organiza singuri antrenamentul sau v\u0103 pute\u021bi inspira din exemplul nostru de antrenament din videoul prezentat \u00een acest articol, care se potrive\u0219te perfect planului de antrenament al tuturor celor care se str\u0103duiesc s\u0103 ob\u021bin\u0103 fese ferme.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi v\u0103 antrena\u021bi \u00een mod regulat cu benzile elastice? Care sunt exerci\u021biile care v\u0103 plac \u0219i pe care le include\u021bi \u0219i pe care le considera\u021bi cele mai eficiente? \u00cemp\u0103rt\u0103\u0219i\u021bi-v\u0103 experien\u021ba cu noi \u00een comentarii. Iar dac\u0103 v-a pl\u0103cut acest articol despre antrenamentul cu benzile elastice, nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00cencerca\u021bi antrenamentul nostru rapid \u0219i eficient de \u00eent\u0103rire a feselor, pentru care ve\u021bi avea nevoie doar de benzi elastice \u0219i de o saltea de exerci\u021bii.<\/p>\n","protected":false},"author":129,"featured_media":265431,"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":[7106,6494,7118,6434],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-280936","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-acasa","10":"tag-benzi-elastice","11":"tag-exercitii-pentru-posterior","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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