{"id":282198,"date":"2017-03-08T16:26:00","date_gmt":"2017-03-08T15:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282198"},"modified":"2023-09-08T09:07:20","modified_gmt":"2023-09-08T07:07:20","slug":"21-cele-mai-bune-exercitii-pentru-abdomen","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/","title":{"rendered":"21 cele mai bune exerci\u021bii cu propria greutate pentru \u00eent\u0103rirea abdomenului"},"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\/21-cele-mai-bune-exercitii-pentru-abdomen\/#RIDICARI_SCURTE_%E2%80%93_ABDOMENE\" title=\"RIDIC\u0102RI SCURTE \u2013 ABDOMENE\">RIDIC\u0102RI SCURTE \u2013 ABDOMENE<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen\/#RIDICARI_SCURTE_%E2%80%93_ABDOMENE_CU_PICIOARELE_RIDICATE\" title=\"RIDIC\u0102RI SCURTE \u2013 ABDOMENE CU PICIOARELE RIDICATE\">RIDIC\u0102RI SCURTE \u2013 ABDOMENE CU PICIOARELE RIDICATE<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen\/#RIDICARI_CATRE_DEGETE\" title=\"RIDIC\u0102RI C\u0102TRE DEGETE&nbsp;\">RIDIC\u0102RI C\u0102TRE DEGETE&nbsp;<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen\/#RIDICARI_LA_GENUNCHI\" title=\"RIDIC\u0102RI LA GENUNCHI\">RIDIC\u0102RI LA GENUNCHI<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen\/#RIDICARI_SCURTE_REVERSE\" title=\"RIDIC\u0102RI SCURTE REVERSE\">RIDIC\u0102RI SCURTE REVERSE<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen\/#MISCARI_DIN_PICIOARE\" title=\"MI\u0218C\u0102RI DIN PICIOARE\">MI\u0218C\u0102RI DIN PICIOARE<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen\/#PLANK_LATERAL\" title=\"PLANK LATERAL\">PLANK LATERAL<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#RIDICARI_SCURTE_LATERALE_%E2%80%93_ABDOMENE\" title=\"RIDIC\u0102RI SCURTE LATERALE \u2013 ABDOMENE\">RIDIC\u0102RI SCURTE LATERALE \u2013 ABDOMENE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#RIDICARE_OBLICA_SPRE_DEGETE\" title=\"RIDICARE OBLIC\u0102 SPRE DEGETE\">RIDICARE OBLIC\u0102 SPRE DEGETE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#TWIST_RUSESC\" title=\"TWIST RUSESC\">TWIST RUSESC<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#Plank\" title=\"Plank\">Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#BICICLETA\" title=\"BICICLETA\">BICICLETA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#Plank_Jack\" title=\"Plank Jack\">Plank Jack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#RIDICARI_SCURTE_INTERIOARE_SI_EXTERIOARE\" title=\"RIDIC\u0102RI SCURTE INTERIOARE \u0218I EXTERIOARE\">RIDIC\u0102RI SCURTE INTERIOARE \u0218I EXTERIOARE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#FOARFECE\" title=\"FOARFECE\">FOARFECE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#ABDOMENE_IN_V\" title=\"ABDOMENE \u00ceN V\">ABDOMENE \u00ceN V<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#Toe_Taps\" title=\"Toe Taps\">Toe Taps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#SUPERMAN\" title=\"SUPERMAN\">SUPERMAN<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#T-PLANKS\" title=\"T-PLANKS\">T-PLANKS<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#%E2%80%9CCAINELE_ZBURATOR%E2%80%9D\" title=\"&#8220;C\u00c2INELE ZBUR\u0102TOR&#8221;\">&#8220;C\u00c2INELE ZBUR\u0102TOR&#8221;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#PLANK_CU_RIDICARI_ALTERNATIVE_ALE_BRATELOR_SI_PICIOARELOR\" title=\"PLANK CU RIDIC\u0102RI ALTERNATIVE ALE BRA\u021aELOR \u0218I PICIOARELOR\">PLANK CU RIDIC\u0102RI ALTERNATIVE ALE BRA\u021aELOR \u0218I PICIOARELOR<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/#BONUS_ANTRENAMENT_DE_12_MINUTE_PENTRU_ABDOMEN\" title=\"BONUS: ANTRENAMENT DE 12 MINUTE PENTRU ABDOMEN\">BONUS: ANTRENAMENT DE 12 MINUTE PENTRU ABDOMEN<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A ob\u021bine un six-pack este posibil, dar ob\u021binerea unui core puternic nu \u00eenseamn\u0103 doar evitarea carbohidra\u021bilor \u0219i \u00een cele din urm\u0103, petrecerea orelor \u00eentregi \u00een sala de sport. G\u0103si\u021bi o modalitate <em>(\u0219i cu mult mai rezonabil\u0103)<\/em> mai simpl\u0103 de a \u00eent\u0103ri abdomenul: <strong>exerci\u021bii cu propria greutate<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u00cen cele din urm\u0103, exist\u0103 mai multe motive <strong>pentru care&nbsp;s\u0103 v\u0103 \u00eent\u0103ri\u021bi core-ul<\/strong>, dec\u00e2t doar acela de a ar\u0103ta bine la plaj\u0103. Core-ul<em>(format din mu\u0219chii abdominali superiori \u0219i inferiori, de mu\u0219chii oblici, de spate, lombari,&#8230;)<\/em> ofer\u0103 cadrul muscular care <strong>protejeaz\u0103 organele interne, promoveaz\u0103 mi\u0219carea \u0219i asigur\u0103 echilibrul \u0219i stabilitatea \u00eentregului corp<\/strong>.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Cwiczenia-na-smukle-ramiona_1.jpg\" alt=\"cele mai bune exercitii pentru antrenament\" width=\"843\" height=\"562\" title=\"cele mai bune exercitii pentru antrenament\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u00cencerca\u021bi antrenamentul de 12 minute<\/strong>, \u00een care exersa\u021bi mu\u0219chii superiori, inferiori \u0219i oblici la nivelul abdomenului \u0219i lucra\u021bi la puterea profund\u0103 a core-ului, sau combina\u021bi unele exerci\u021bii \u00een sala de sport cu cele de acas\u0103. Nu uita\u021bi c\u0103 <strong>alimenta\u021bia corespunz\u0103toare are un rol foarte important<\/strong>&nbsp;\u00een ob\u021binerea rezultatelor pe care le dori\u021bi, \u0219i de aceea ad\u0103uga\u021bi la antrenamentele dvs. o&nbsp;<strong>alimenta\u021bia hipocaloric\u0103, cu con\u021binut ridicat de proteine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"RIDICARI_SCURTE_%E2%80%93_ABDOMENE\"><\/span>RIDIC\u0102RI SCURTE \u2013 ABDOMENE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">St\u00e2nd culcat pe spate cu genunchii flexa\u021bi \u0219i cu m\u00e2inile la ceaf\u0103. Partea inferioar\u0103 a spatelui pres\u0103m la podea, \u00een timp ce partea superioar\u0103 ridic\u0103m u\u0219or \u00een fa\u021b\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Crunch.jpg\" alt=\"GHEMUIT \u2013 \u00ceNTINS cele mai bune exercitii pentru abdomen\" width=\"843\" height=\"562\" title=\"GHEMUIT \u2013 \u00ceNTINS cele mai bune exercitii pentru abdomen\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;Obiectivul: Mu\u0219chii abdominali superiori<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"RIDICARI_SCURTE_%E2%80%93_ABDOMENE_CU_PICIOARELE_RIDICATE\"><\/span>RIDIC\u0102RI SCURTE \u2013 ABDOMENE CU PICIOARELE RIDICATE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat pe spate cu partea inferioar\u0103 a spatelui presat\u0103 la podea. Cu m\u00e2inile la ceaf\u0103, ridic\u0103m picioarele deasupra noastr\u0103, \u00eencruci\u0219ate \u00een glezne \u0219i genunchii u\u0219or flexa\u021bi. Str\u00e2ngem mu\u0219chii abdominali, ridic\u00e2nd trunchiul spre genunchi. Avem grij\u0103 s\u0103 <strong>nu \u00eempingem b\u0103rbia c\u00e2tre piept<\/strong> la ficare \u201dridicare\u201d. Expir\u0103m \u00een momentul c\u0103nd ne apropiem de genunchi \u0219i inspir\u0103m la revenirea \u00een pozi\u021bia ini\u021bial\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/VerticalLegCrunch_0.jpg\" alt=\"RIDIC\u0102RI SCURTE \u2013 ABDOMENE CU PICIOARELE RIDICATE\" width=\"843\" height=\"562\" title=\"RIDIC\u0102RI SCURTE \u2013 ABDOMENE CU PICIOARELE RIDICATE\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>Obiectivul: Mu\u0219chii abdominali superiori<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"RIDICARI_CATRE_DEGETE\"><\/span>RIDIC\u0102RI C\u0102TRE DEGETE&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat pe spate, cu picioarele \u0219i m\u00e2inile \u00eentinse, \u00eencord\u0103m coatele \u0219i genunchii \u0219i \u00eentre timp <strong>ridic\u0103m partea inferioar\u0103 \u0219i superioar\u0103 a corpului<\/strong>, ca \u0219i cum am dori s\u0103 ne atingem degetele picioarelor.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/VUps_0.jpg\" alt=\"RIDIC\u0102RI C\u0102TRE DEGETE cele mai bune exercitii pentru abdomen\" width=\"843\" height=\"562\" title=\"RIDIC\u0102RI C\u0102TRE DEGETE cele mai bune exercitii pentru abdomen\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>Obiectivul: Mu\u0219chii abdominali superiori<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"RIDICARI_LA_GENUNCHI\"><\/span>RIDIC\u0102RI LA GENUNCHI<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat pe spate, \u021binem <strong>palmele \u00een jos de-a lungul corpului<\/strong> chiar sub partea inferioar\u0103 a spatelui \u0219i fesieri. Pres\u0103m spatele la podea cu picioarele ridicate de la podea. Partea inferioar\u0103 a spatelui pres\u0103m la podea \u00eentre timp ce genunchiul st\u00e2ng ridic\u0103m la piept. <strong>Piciorul drept \u021binem deasupra podelei<\/strong>. \u00cendrept\u0103m piciorul st\u00e2ng \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repet\u0103m cu piciorul drept.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;Obiectivul: Mu\u0219chii abdominali inferiori<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"RIDICARI_SCURTE_REVERSE\"><\/span>RIDIC\u0102RI SCURTE REVERSE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat pe spate cu partea inferioar\u0103 a spatelui presat\u0103 la podea. Cu m\u00e2inile la ceaf\u0103 sau de-a lungul corpului, cu picioarele \u00eencruci\u0219ate la glezne, le ridic\u0103m. Partea inferioar\u0103 a spatelui <strong>dezlipim de la podea \u0219i tragem abdomenul<\/strong>. \u00cempingem picioarele \u00een tavan la fiecare repetare.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ReverseLunge_0.jpg\" alt=\"RIDIC\u0102RI SCURTE REVERSE\" width=\"843\" height=\"562\" title=\"RIDIC\u0102RI SCURTE REVERSE\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali inferiori<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"MISCARI_DIN_PICIOARE\"><\/span>MI\u0218C\u0102RI DIN PICIOARE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat cu fa\u021ba \u00een sus cu picioarele \u00eentinse \u0219i m\u00e2inile sub fesieri pentru <strong>sus\u021binerea p\u0103r\u021bii inferioare a spatelui<\/strong>. Am\u0103ndou\u0103 picioare sunt ridicate la c\u0103\u021biva centimetri de la podea \u0219i le mi\u0219c\u0103m alternativ \u00een sus \u0219i \u00een jos.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FlutterKick_0.jpg\" alt=\"MI\u0218C\u0102RI DIN PICIOARE\" width=\"843\" height=\"562\" title=\"MI\u0218C\u0102RI DIN PICIOARE\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali inferiori<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"PLANK_LATERAL\"><\/span>PLANK LATERAL<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat pe lateral, bra\u021bul de jos este flexat \u00een cot. Cotul ar trebui s\u0103 fie direct sub um\u0103r \u0219i cealalt\u0103 m\u00e2n\u0103 \u00een \u0219old. <strong>\u00cendrept\u0103m gleznele, \u0219oldurile umerii \u0219i capul<\/strong>. \u00cempingem corpul \u00eenspre tavan, \u0219i balans\u0103m deasupra podelei cu picioarele puse deasupra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali oblici<\/em><\/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=\"RIDICARI_SCURTE_LATERALE_%E2%80%93_ABDOMENE\"><\/span>RIDIC\u0102RI SCURTE LATERALE \u2013 ABDOMENE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">St\u00e2nd culcat pe partea lateral\u0103 cu genunchii flexa\u021bi \u00een unghiul drept \u00eendrepta\u021bi spre st\u00e2nga. Partea superioar\u0103 a corpului este \u00eentr-o parte \u00een timp ce ridic\u0103m umerii la c\u00e2\u021biva centimetrii de la podea. Men\u021binem pozi\u021bia \u0219i dup\u0103 scurt timp ne l\u0103s\u0103m \u00eencet. <strong>Schimb\u0103m p\u0103r\u021bile \u0219i repet\u0103m<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/LyingSideCrunch.jpg\" alt=\"RIDIC\u0102RI SCURTE LATERALE - ABDOMENE\" width=\"843\" height=\"562\" title=\"RIDIC\u0102RI SCURTE LATERALE - ABDOMENE\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>Obiectivul: Mu\u0219chii abdominali oblici<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"RIDICARE_OBLICA_SPRE_DEGETE\"><\/span>RIDICARE OBLIC\u0102 SPRE DEGETE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">St\u00e2nd culcat pe partea lateral\u0103, cu m\u00e2inile \u00eencruci\u0219ate pe piept, picioarele \u00eempreunate le ridic\u0103m de la podea \u0219i cotul de sus \u00eel \u00eendrept\u0103m spre \u0219old. Pentru <strong>o stabilitate mai bun\u0103<\/strong> cealalt\u0103 m\u00e2n\u0103 o punem pe podea.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ObliqueVUp.jpg\" alt=\"RIDICARE OBLIC\u0102 SPRE DEGETE\" width=\"843\" height=\"562\" title=\"RIDICARE OBLIC\u0102 SPRE DEGETE\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>Obiectivul: Mu\u0219chii abdominali oblici<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"TWIST_RUSESC\"><\/span>TWIST RUSESC<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd a\u0219ezat cu genunchii flexa\u021bi \u0219i t\u0103lpile la podea, m\u00e2inile le p\u0103str\u0103m \u00een fa\u021b\u0103 cu palmele \u00eendreptate \u00een jos. St\u0103m astfel \u00eenc\u00e2t <strong>trinchiul s\u0103 fie \u00een unghi de 45 \u00b0 fa\u021b\u0103 de podea<\/strong>. Ne \u00eentoarecem spre dreapta c\u00e2t putem de mult, urm\u00e2nd o scurt\u0103 pauz\u0103 \u0219i continu\u0103m spre st\u00e2nga.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/RussianTwist.jpg\" alt=\"TWIST RUSESC cele mai bune exercitii pentru abdomen\" width=\"843\" height=\"562\" title=\"TWIST RUSESC cele mai bune exercitii pentru abdomen\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>Obiectivul: Mu\u0219chii abdominali oblici<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plank\"><\/span>Plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen pozi\u021bia culcat cu fa\u021ba la podea, avem picioarele&nbsp;unite \u0219i antebra\u021bele pe podea. Tragem abdomenul \u0219i fesierii, ridic\u00e2nd trunchiul de la podea p\u00e2n\u0103 se formeaz\u0103 o&nbsp;<strong>linie dreapt\u0103 de la cap p\u00e2n\u0103 la c\u0103lc\u0103ie<\/strong>. P\u0103str\u0103m pozi\u021bia. \u00cencet ne l\u0103s\u0103m pe podea.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Plank_1_.jpg\" alt=\"PLANK cele mai bune exercitii pentru abdomen\" width=\"843\" height=\"562\" title=\"PLANK cele mai bune exercitii pentru abdomen\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>Obiectivul: Mu\u0219chii abdominali superiori \u0219i inferiori, fesieri<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">.<\/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=\"BICICLETA\"><\/span>BICICLETA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">St\u00e2nd culcat pe spate cu piciorele extinse \u0219i m\u00e2inile la piept. Ridic\u0103m genunchiul drept spre piept, \u00een timp ce bra\u021bul st\u00e2ng rotim spre genunchiul drept. Ne \u00eentoarcem \u00een pozi\u021bia ini\u021bial\u0103 \u0219i continu\u0103m cu piciorul st\u00e2ng.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;Obiectivul: Mu\u0219chii abdominali inferiori \u0219i oblici<\/em><\/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=\"Plank_Jack\"><\/span>Plank Jack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd \u00een pozi\u021bia \u201dplank\u201d, ne&nbsp;<strong>balans\u0103m pe antebra\u021be<\/strong> (\u00eendrept\u0103m genunchii) <strong>\u0219i degetele picioarelor<\/strong>. Tragem abdomenul astfel, \u00eenc\u00e2t corpul s\u0103 fie \u00een linie dreapt\u0103 de la cap p\u00e2n\u0103 la c\u0103lc\u0103ie. Men\u021binem trupul \u00eencordat cu piciorele extinse. Revenim \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repet\u0103m.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/PlankJack.jpg\" alt=\"plank jack\" width=\"843\" height=\"562\" title=\"plank jack\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>Obiectivul: Mu\u0219chii abdominali superiori \u0219i inferiori<\/em><\/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=\"RIDICARI_SCURTE_INTERIOARE_SI_EXTERIOARE\"><\/span>RIDIC\u0102RI SCURTE INTERIOARE \u0218I EXTERIOARE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat pe spate cu picioarele \u00eempreunate, m\u00e2inile la ceaf\u0103 \u0219i coturile pe larg. Ridic\u0103m omopla\u021bii \u0219i picioarele de la podea, flex\u0103m genunchii \u0219i le direc\u021bion\u0103m <strong>la piept, pe care de asemenea le ridic\u0103m de la podea<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali superiori \u0219i inferiori<\/em><\/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=\"FOARFECE\"><\/span>FOARFECE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat pe spate pe orizintal\u0103 cu picioarele \u00eempreunate, m\u00e2inile la ceaf\u0103 \u0219i coturile pe larg. Ridic\u0103m piciorul drept spre tavan \u0219i piciorul st\u00e2ng \u021binem la c\u00e2\u021biva centimetri de la podea. Efectu\u0103m o \u201dridicare scurt\u0103\u201d standard, \u00een timp ce partea superioar\u0103 a corpului este la c\u00e2\u021biva centimetri deasupra podelei, dup\u0103 ce <strong>\u00eentindem picioarele<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ScissorCrunches.jpg\" alt=\"FOARFECE cele mai bune exercitii pentru abdomen\" width=\"843\" height=\"562\" title=\"FOARFECE cele mai bune exercitii pentru abdomen\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali inferiori<\/em><\/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=\"ABDOMENE_IN_V\"><\/span>ABDOMENE \u00ceN V<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd cu fa\u021ba spre tavan, cu picioarele \u0219i m\u00e2inile de-a lungul corpului, ridic\u0103m capul \u0219i picioarele la c\u00e2\u021biva centimetri \u0219i \u00eentre timp <strong>ne a\u0219ez\u0103m<\/strong>, apropiem genunchii&nbsp;p\u00e2n\u0103 la coate, chiar deasupra \u0219oldurilor. <strong>P\u0103str\u0103m pozi\u021bia<\/strong>, apoi \u00eencet ne l\u0103s\u0103m, \u00eentindem picioarele \u021bin\u00e2nd capul \u0219i picioarele u\u0219or deasupra podelei. Repet\u0103m totul.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Vtuck.jpg\" alt=\"ABDOMENE \u00ceN V\" width=\"843\" height=\"562\" title=\"ABDOMENE \u00ceN V\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali superiori \u0219i inferiori<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Toe_Taps\"><\/span>Toe Taps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat pe spate cu m\u00e2inile la ceaf\u0103, <strong>ridic\u0103m picioarele \u00een unghi de 90 de grade<\/strong>. Pres\u0103m partea inferioar\u0103 a spatelui la podea \u0219i efectu\u0103m crunch \u00een fa\u021b\u0103, \u00een timp ce bra\u021bele sunt deasupra podelei. Cu degetele \u00eendreptate \u00een jos, piciorul drept este mai jos \u0219i lipit de podea. <strong>Revenim \u00een pozi\u021bia ini\u021bial\u0103<\/strong> \u0219i repet\u0103m cu piciorul st\u00e2ng.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ToeTaps.jpg\" alt=\"exercitiu TOE TAPS\" width=\"843\" height=\"562\" title=\"exercitiu TOE TAPS\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali inferiori<\/em><\/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=\"SUPERMAN\"><\/span>SUPERMAN<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd culcat pe burt\u0103 <strong>cu bra\u021bele \u00eentinse \u0219i palmele \u00eendreptate \u00een jos, <\/strong>tragem abdomenul, fesierii \u0219i apropiem omopla\u021bii \u0219i \u00een acela\u0219i timp ridic\u0103m bra\u021bele, pieptul \u0219i picioarele de la podea. P\u0103str\u0103m pozi\u021bia. Ne l\u0103s\u0103m u\u0219or \u00een jos, \u021bin\u00e2nd tot timpul b\u0103rbia \u00een jos.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Superman.jpg\" alt=\"SUPERMAN\" width=\"843\" height=\"562\" title=\"SUPERMAN\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Spatele \u0219i fesierii<\/em><\/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=\"T-PLANKS\"><\/span>T-PLANKS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e2nd \u00een pozi\u021bia \u201dflot\u0103ri\u201d. Transfer\u0103m greutatea pe m\u00e2na st\u00e2ng\u0103 \u0219i \u00eentoarcem trunchiul. Picioarele le \u021binem \u00eendreptate, ridic\u0103m piciorul drept astfel ca <strong>trunchiul \u0219i m\u00e2inile s\u0103 formeze \u201dT\u201d<\/strong>. P\u0103str\u0103m pozi\u021bia.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/TStabalization.jpg\" alt=\"STABILITATEA - T\" width=\"843\" height=\"562\" title=\"STABILITATEA - T\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali oblici<\/em><\/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=\"%E2%80%9CCAINELE_ZBURATOR%E2%80%9D\"><\/span>&#8220;C\u00c2INELE ZBUR\u0102TOR&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne balans\u0103m pe m\u00e2ini \u0219i genunchi. Ridic\u0103m piciorul drept \u0219i m\u00e2na st\u00e2ng\u0103, piciorul este \u00eendreptat \u00een spate \u0219i m\u00e2na st\u00e2ng\u0103 \u00een fa\u021b\u0103. <strong>Men\u021binem pozi\u021bia<\/strong>. Repet\u0103m cu piciorul \u0219i m\u00e2na cealalt\u0103.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/BirdDog.jpg\" alt=\"CAINELE ZBURATOR\" width=\"843\" height=\"562\" title=\"CAINELE ZBURATOR\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali superiori \u0219i inferiori, fesieri<\/em><\/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=\"PLANK_CU_RIDICARI_ALTERNATIVE_ALE_BRATELOR_SI_PICIOARELOR\"><\/span>PLANK CU RIDIC\u0102RI ALTERNATIVE ALE BRA\u021aELOR \u0218I PICIOARELOR<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0103str\u0103m pozi\u021bia \u201dflot\u0103ri\u201d. Ridic\u0103m m\u00e2na dreapt\u0103 \u0219i piciorul st\u00e2ng \u00een acela\u0219i timp f\u00e2r\u0103 s\u0103 mi\u0219c\u0103m corpul. <strong>Men\u021binem pozi\u021bia<\/strong>. Revenim \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repet\u0103m, ridic\u0103m piciorul \u0219i m\u00e2na cealalt\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/PlankAlternatingArmLegRaise.jpg\" alt=\"PLANK CU RIDICARI ALTERNATIVE ALE MEMBRELOR\" width=\"843\" height=\"562\" title=\"PLANK CU RIDICARI ALTERNATIVE ALE MEMBRELOR\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp;&nbsp;Obiectivul: Mu\u0219chii abdominali superiori \u0219i inferiori, fesieri<\/em><\/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=\"BONUS_ANTRENAMENT_DE_12_MINUTE_PENTRU_ABDOMEN\"><\/span>BONUS: ANTRENAMENT DE 12 MINUTE PENTRU ABDOMEN<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cencerca\u021bi acest <strong>antrenament rapid al \u00eentregului core<\/strong>. Efectua\u021bi&nbsp;<strong>c\u00e2t mai multe repet\u0103ri timp de 30 de secunde<\/strong>, pentru fiecare exerci\u021biu. La exerci\u021biile statice <strong>men\u021bine\u021bi pozi\u021bia timp de 30 de secunde<\/strong>. Face\u021bi 3 seturi cu o <strong>pauz\u0103 de 30 de secunde<\/strong> \u00eentre ele. C\u0103nd v\u0103 \u00eent\u0103ri\u021bi abdomenul, pute\u021bi m\u0103ri num\u0103rul de repet\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">1.&nbsp;Ridic\u0103ri spre degete <\/p>\n\n\n\n<p class=\"has-text-align-left\">2.&nbsp;Twist rusesc <\/p>\n\n\n\n<p class=\"has-text-align-left\">3.&nbsp;Mi\u0219c\u0103ri din picioare <\/p>\n\n\n\n<p class=\"has-text-align-left\">4.&nbsp;Biciclet\u0103 <\/p>\n\n\n\n<p class=\"has-text-align-left\">5. Plank <\/p>\n\n\n\n<p class=\"has-text-align-left\">6.&nbsp;Plank lateral<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/working_out-the_class-4-2.gif\" alt=\"cele mai bune exercitii pentru antrenament\" width=\"843\" height=\"562\" title=\"cele mai bune exercitii pentru antrenament\"\/><\/figure><\/div>\n\n\n\n<p>Ve\u021bi \u00eencerca aceste exerci\u021bii? Sau deja le efectua\u021bi \u00een mod regulat? \u00cemp\u0103rt\u0103\u0219i\u021bi-v\u0103 \u00een comentarii p\u0103rerea despre exerci\u021biile preferate pentru abdomen. \u00cen cazul \u00een care v-a pl\u0103cut articolul, \u00eel pute\u021bi <strong>sprijini printr-un share!<\/strong><\/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\/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\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","protected":false},"excerpt":{"rendered":"<p>21 cele mai bune exerci\u021bii cu propria greutate pentru a consolida abdomenul, care v\u0103 protejeaz\u0103 organele interne, ofer\u0103 echilibrul \u0219i stabilitatea corpului.<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71,95],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-282198","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-sisteme-de-nutritie","7":"category-instructiuni-si-sfaturi","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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