{"id":282637,"date":"2022-02-14T11:01:00","date_gmt":"2022-02-14T10:01:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282637"},"modified":"2024-05-27T18:53:48","modified_gmt":"2024-05-27T16:53:48","slug":"12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/","title":{"rendered":"12 exerci\u021bii cu propria greutate pentru a v\u0103 men\u021bine \u00een form\u0103"},"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\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/#Ce_beneficii_ofera_exercitiile_cu_greutatea_corporala\" title=\"Ce beneficii ofer\u0103 exerci\u021biile cu greutatea corporal\u0103?\">Ce beneficii ofer\u0103 exerci\u021biile cu greutatea corporal\u0103?<\/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\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/#Nu_ati_mai_efectuat_pana_acum_un_antrenament_cu_propria_greutate_Atunci_incercati_aceste_12_exercitii\" title=\"Nu a\u021bi mai efectuat p\u00e2n\u0103 acum un antrenament cu propria greutate? Atunci \u00eencerca\u021bi aceste 12 exerci\u021bii\">Nu a\u021bi mai efectuat p\u00e2n\u0103 acum un antrenament cu propria greutate? Atunci \u00eencerca\u021bi aceste 12 exerci\u021bii<\/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\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/#3_exemple_de_antrenament_cu_propria_greutate\" title=\"3 exemple de antrenament cu propria greutate\">3 exemple de antrenament cu propria greutate<\/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\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/#Antrenament_cu_greutatea_corporala_pentru_picioare_perfect_tonifiate\" title=\"Antrenament cu greutatea corporal\u0103 pentru picioare perfect tonifiate\">Antrenament cu greutatea corporal\u0103 pentru picioare perfect tonifiate<\/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\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/#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>Fie c\u0103 sunte\u021bi \u00een c\u0103utarea unor exerci\u021bii care s\u0103 v\u0103 diversifice rutina de antrenament \u00een sal\u0103, fie c\u0103 ave\u021bi nevoie de o nou\u0103 inspira\u021bie pentru antrenamentul de acas\u0103, sunte\u021bi \u00een locul potrivit. \u00cen articolul nostru de ast\u0103zi, ve\u021bi descoperi c\u00e2teva exerci\u021bii eficiente pentru greutatea corporal\u0103, tehnica lor corect\u0103, diferite varia\u021bii \u0219i sfaturi pentru a le face mai dificile pentru sportivii mai experimenta\u021bi. Descoperi\u021bi \u0219i singuri c\u0103 este posibil s\u0103 <strong>efectua\u021bi un antrenament grozav \u0219i, \u00een acela\u0219i timp, s\u0103 v\u0103 men\u021bine\u021bi \u00een form\u0103 sau s\u0103 v\u0103 sus\u021bine\u021bi pierderea \u00een greutate sau dezvoltarea masei musculare chiar \u0219i f\u0103r\u0103 echipament<\/strong>. \u00cencerca\u021bi s\u0103 v\u0103 reorganiza\u021bi rutina de antrenament, spre exemplu, prin antrenamentele complete cu greutatea corporal\u0103 sau HIIT.<\/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\" id=\"ce-beneficii-ofera-exerci\u021biile-cu-greutatea-corporala\"><span class=\"ez-toc-section\" id=\"Ce_beneficii_ofera_exercitiile_cu_greutatea_corporala\"><\/span>Ce beneficii ofer\u0103 exerci\u021biile cu greutatea corporal\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen primul r\u00e2nd, nu ave\u021bi nevoie de niciun echipament special. O <a href=\"https:\/\/gymbeam.ro\/saltea-yoga-mat-baby-pink-beastpink.html\" class=\"ek-link\">saltea<\/a>&nbsp;este mai mult dec\u00e2t suficient\u0103. \u00cen plus, exist\u0103 mult mai multe beneficii ale antrenamentului cu propria greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u0103 pute\u021bi antrena oriunde<\/strong>. Chiar \u0219i \u00een camera de zi, \u00een camera de hotel, \u00een gr\u0103din\u0103, \u00een <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">parc<\/a>&nbsp;la locul amenajat pentru antrenamnte\u201e.<\/li>\n\n\n\n<li>Exerci\u021biile cu greutatea corporal\u0103 sunt, de asemenea, excelente pentru a v\u0103 <strong>diversifica antrenamentul la sal\u0103.<\/strong><\/li>\n\n\n\n<li>Pute\u021bi <strong>adapta<\/strong> exerci\u021biile pentru a se <strong>potrivi cu nivelul \u0219i abilit\u0103\u021bile voastre fitness.<\/strong><\/li>\n\n\n\n<li>Corpul vostru se va confrunta cu un nou tip de sarcin\u0103, care poate duce la <strong>dezvoltarea masei musculare \u0219i a for\u021bei.<\/strong><\/li>\n\n\n\n<li>Pute\u021bi folosi exerci\u021biile cu greutatea corporal\u0103 pentru a crea <strong>un circuit, un interval sau un antrenament clasic<\/strong>&nbsp;cu un num\u0103r fix de seturi \u0219i repet\u0103ri.<\/li>\n\n\n\n<li><strong>V\u0103 ve\u021bi tonifia partea superioar\u0103 a corpului<\/strong>, care este esen\u021bial\u0103 pentru o postur\u0103 bun\u0103.<\/li>\n\n\n\n<li>Dac\u0103 v\u0103 antrena\u021bi la intensitate mai mare, <strong>v\u0103 ve\u021bi&nbsp;\u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103.<\/strong><\/li>\n\n\n\n<li>Dac\u0103 ve\u021bi men\u021bine tehnica corect\u0103, v\u0103 ve\u021bi dezvolta&nbsp;<strong>coordonarea \u0219i flexibilitatea.<\/strong><\/li>\n\n\n\n<li>Exerci\u021biile pliometrice v\u0103 vor spori <strong>mobilitatea<\/strong>.<\/li>\n\n\n\n<li>Ve\u021bi arde o mul\u021bime de calorii \u0219i, astfel, v\u0103 ve\u021bi sus\u021bine <strong>pierderea \u00een greutate<\/strong>.<\/li>\n\n\n\n<li><strong>Un astfel de antrenament v\u0103 va lua p\u00e2n\u0103 la 30 de minute<\/strong>, lucru apreciat de managerii ocupa\u021bi, de mamele aflate \u00een concediu de maternitate \u0219i de alte persoane care sunt mereu \u00een contra-timp.<span style=\"color: #ff6600\">&nbsp;[1\u20134]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi sport \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos? Atunci trebuie s\u0103 afla\u021bi despre toate beneficiile unui stil de via\u021b\u0103 s\u0103n\u0103tos. Dac\u0103 v\u0103 intereseaz\u0103 acest subiect, citi\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cum-se-schimba-mintea-si-corpul-vostru-atunci-cand-incepeti-sa-faceti-miscare-si-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum se schimb\u0103 corpul \u0219i mintea atunci c\u00e2nd \u00eencepe\u021bi s\u0103 face\u021bi sport \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"nu-a\u021bi-mai-efectuat-pana-acum-un-antrenament-cu-propria-greutate-atunci-incerca\u021bi-aceste-12-exerci\u021bii\"><span class=\"ez-toc-section\" id=\"Nu_ati_mai_efectuat_pana_acum_un_antrenament_cu_propria_greutate_Atunci_incercati_aceste_12_exercitii\"><\/span>Nu a\u021bi mai efectuat p\u00e2n\u0103 acum un antrenament cu propria greutate? Atunci \u00eencerca\u021bi aceste 12 exerci\u021bii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi include aceste 12 exerci\u021bii \u00een antrenamentul HIIT sau \u00een circuit. Desigur, pute\u021bi alege doar exerci\u021biile care se potrivesc planului vostru de antrenament. \u00cen plus, v\u0103 pute\u021bi inspira \u0219i din exemplele de antrenamente de mai jos. <strong>Nu uita\u021bi s\u0103 v\u0103 implica\u021bi partea superioar\u0103 a corpului \u0219i s\u0103 v\u0103 concentra\u021bi s\u0103 efectua\u021bi tehnica corect\u0103 \u00een timpul fiec\u0103rui exerci\u021biu<\/strong>. Odat\u0103 ce o ve\u021bi st\u0103p\u00e2ni, nu ezita\u021bi s\u0103 \u00eencerca\u021bi \u0219i alte varia\u021bii de exerci\u021bii sau s\u0103 ad\u0103uga\u021bi pu\u021bin\u0103 greutate. \u00cen acest fel, pute\u021bi face fiecare exerci\u021biu mai solicitant.<\/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\" id=\"1-flotari\">1. Flot\u0103ri<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput: <\/strong>A\u0219eza\u021bi-v\u0103 \u00een genunchi \u0219i efectua\u021bi pozi\u021bia de plank cu bra\u021bele \u00eentinse. Pune\u021bi palmele deschise sub umeri, cu o deschidere mai mic\u0103 dec\u00e2t l\u0103\u021bimea umerilor. \u00centinde\u021bi umerii \u0219i trage\u021bi omopla\u021bii \u00een jos \u0219i \u00eenapoi. Coatele trebuie s\u0103 fie la 45 de grade de corp. \u00cencorda\u021bi-v\u0103 trunchiul \u0219i men\u021bine\u021bi corpul drept. Nu \u00eendoi\u021bi spatele, mai ales \u00een zona lombar\u0103.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Expira\u021bi, face\u021bi o flotare \u0219i \u00eencerca\u021bi s\u0103 atinge\u021bi u\u0219or podeaua cu pieptul \u00een pozi\u021bia inferioar\u0103. Apoi \u00eempinge\u021bi palmele \u0219i degetele \u00een covora\u0219 \u00een timp ce inspira\u021bi \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Face\u021bi \u00eenc\u0103 o repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, spate \u00eendoit (\u00een special \u00een partea lombar\u0103), omopla\u021bi instabili, coatele \u00eendep\u0103rtate de corp.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului:&nbsp;<\/strong>Flot\u0103ri din genunchi cu picioarele sau m\u00e2inile a\u0219ezate \u00eentr-o pozi\u021bie mai \u00eenalt\u0103 (pe banc\u0103, canapea, bar\u0103 de trac\u021biuni inferioar\u0103), flot\u0103ri cu b\u0103t\u0103i din palme.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului:<\/strong> flot\u0103ri cu <a href=\"https:\/\/gymbeam.ro\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slamball<\/a>, flot\u0103ri cu <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit ball<\/a> \u0219i flot\u0103ri cu <a href=\"https:\/\/gymbeam.ro\/minge-pentru-echilibru-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">perna de echilibru<\/a>, flot\u0103ri cu <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vesta ponderat\u0103<\/a>, cu <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">placa<\/a> pe spate, cu un <a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">set de antrenament tip suspensie<\/a>, cu <a href=\"https:\/\/gymbeam.ro\/manere-pentru-flotari-push-up-bar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e2nere<\/a> sau cu ajutorul <a href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">benzilor elastice<\/a> \u00een jurul corpului \u0219i prinse de palme.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/01-pushup.gif\" alt=\"Cum s\u0103 efectua\u021bi flot\u0103rile?\" class=\"wp-image-303704\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect flot\u0103rile?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"2-plank\">2. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput: <\/strong>A\u0219eza\u021bi-v\u0103 \u00een genunchi \u0219i efectua\u021bi pozi\u021bia de plank cu bra\u021bele \u00eentinse. Pune\u021bi palmele deschise sub umeri, cu o deschidere mai mic\u0103 dec\u00e2t l\u0103\u021bimea umerilor. \u00centinde\u021bi umerii \u0219i trage\u021bi omopla\u021bii \u00een jos \u0219i \u00eenapoi. Coatele trebuie s\u0103 fie la 45 de grade de corp. \u00cencorda\u021bi-v\u0103 trunchiul \u0219i men\u021bine\u021bi corpul drept. Nu \u00eendoi\u021bi spatele, mai ales \u00een zona lombar\u0103.<\/li>\n\n\n\n<li><strong>Execu\u021bie:&nbsp;<\/strong>Respira\u021bi natural, men\u021bine\u021bi corpul nemi\u0219cat \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie pentru c\u00e2teva secunde (m\u0103sura\u021bi timpul pe ceasul sport sau pe telefon).<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> \u00cendoi\u021bi spatele, \u0219oldurile cad pe podea, pelvisul este prea sus.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului: <\/strong>Plank din genunchi, plank cu ridicarea bra\u021bului sau a piciorului sau plank cu ridicarea bra\u021bului \u0219i piciorului opus.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului: <\/strong>plank cu mingea fitness, plank cu perna de echilibru, plank cu slam ball sau plank cu setul de suspensie.<\/li>\n<\/ul>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi mai multe detalii despre modul \u00een care exerci\u021biile tip plank v\u0103 pot ajuta s\u0103 v\u0103 atinge\u021bi silueta visat\u0103, consulta\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce se \u00eent\u00e2mpl\u0103 atunci c\u00e2nd face\u021bi plank \u00een fiecare zi.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/02-plank.gif\" alt=\"Cum s\u0103 efectua\u021bi corect un plank?\" class=\"wp-image-303721\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect un plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"3-ridicari-de-\u0219olduri\">3. Ridic\u0103ri de \u0219olduri<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate \u0219i l\u0103sa\u021bi-v\u0103 bra\u021bele pe l\u00e2ng\u0103 corp, cu palmele \u00eendreptate \u00een jos. \u00cendoi\u021bi genunchii, trage\u021bi-i spre fese \u0219i l\u0103sa\u021bi-v\u0103 picioarele pe podea.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Ridica\u021bi-v\u0103 pelvisul activ\u00e2nd fesierii \u0219i ischio-jambierii. Concentra\u021bi-v\u0103 pe contrac\u021bia feselor \u00een pozi\u021bia superioar\u0103. \u021aine\u021bi pelvisul sus o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi-l cu o mi\u0219care controlat\u0103. Face\u021bi urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 mic\u0103 de mi\u0219care, implicarea insuficient\u0103 a fesierilor, spatele \u00eendoit, o mi\u0219care necontrolat\u0103.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului:&nbsp;<\/strong>Sus\u021binere izometric\u0103 \u00een pozi\u021bia superioar\u0103 (20\u201330 de secunde), punte pentru mu\u0219chii gluteali cu un singur picior (un picior este \u00eentins spre tavan).<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului: <\/strong>ridic\u0103ri de \u0219olduri cu perna de echilibru, ridic\u0103ri de \u0219olduri cu <a href=\"https:\/\/gymbeam.ro\/benzi-elastice-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">benzi elastice<\/a>&nbsp;deasupra genunchilor sau <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> pe pelvis.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/03-glute-bridge.gif\" alt=\"Cum s\u0103 efectua\u021bi corect ridic\u0103rile de \u0219olduri?\" class=\"wp-image-303735\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect ridic\u0103rile de \u0219olduri?\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36025,36298,36304,48829,50959,65257\" ><\/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\" id=\"4-fandari-tip-paianjen-spider-lunges\">4. Fand\u0103ri tip p\u0103ianjen (Spider Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput: <\/strong>A\u0219eza\u021bi-v\u0103 \u00een genunchi \u0219i efectua\u021bi pozi\u021bia de plank cu bra\u021bele \u00eentinse. Pune\u021bi palmele deschise sub umeri, cu o deschidere mai mic\u0103 dec\u00e2t l\u0103\u021bimea umerilor. \u00centinde\u021bi umerii \u0219i trage\u021bi omopla\u021bii \u00een jos \u0219i \u00eenapoi. Coatele trebuie s\u0103 fie la 45 de grade de corp. \u00cencorda\u021bi-v\u0103 trunchiul \u0219i men\u021bine\u021bi corpul drept. Nu \u00eendoi\u021bi spatele, mai ales \u00een zona lombar\u0103.<\/li>\n\n\n\n<li><strong>Execu\u021bie:&nbsp;<\/strong>Face\u021bi o fandare cu piciorul drept \u00een timp ce expira\u021bi (ideal p\u00e2n\u0103 la palma dreapt\u0103, dac\u0103 mobilitatea \u0219i flexibilitatea v\u0103 permit). Apoi inspira\u021bi \u0219i aduce\u021bi piciorul \u00een pozi\u021bia ini\u021bial\u0103. Apoi face\u021bi o fandare cu piciorul st\u00e2ng spre palma st\u00e2ng\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>spate \u00eendoit.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului: <\/strong>atunci c\u00e2nd face\u021bi fandarea, ridica\u021bi acela\u0219i bra\u021b ca \u0219i piciorul de lucru \u0219i ridica\u021bi privirea spre tavan.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului:&nbsp;<\/strong>a\u0219eza\u021bi banda elastic\u0103 deasupra gleznelor sau folosi\u021bi <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/04-spider-lunge.gif\" alt=\"Cum s\u0103 efectua\u021bi corect fand\u0103rile tip p\u0103ianjen?\" class=\"wp-image-303749\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect fand\u0103rile tip p\u0103ianjen?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"5-plank-cu-atingere-de-umeri\">5. Plank cu atingere de umeri<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:&nbsp;<\/strong>A\u0219eza\u021bi-v\u0103 \u00een genunchi \u0219i efectua\u021bi pozi\u021bia de plank cu bra\u021bele \u00eentinse. Pune\u021bi palmele deschise sub umeri, cu o deschidere mai mic\u0103 dec\u00e2t l\u0103\u021bimea umerilor. \u00centinde\u021bi umerii \u0219i trage\u021bi omopla\u021bii \u00een jos \u0219i \u00eenapoi. Coatele trebuie s\u0103 fie la 45 de grade de corp. \u00cencorda\u021bi-v\u0103 trunchiul \u0219i men\u021bine\u021bi corpul drept. Nu \u00eendoi\u021bi spatele, mai ales \u00een zona lombar\u0103.<\/li>\n\n\n\n<li><strong>Execu\u021bie:&nbsp;<\/strong>Ridica\u021bi bra\u021bul drept \u0219i atinge\u021bi um\u0103rul st\u00e2ng. \u00cen acela\u0219i timp, \u00eencerca\u021bi s\u0103 men\u021bine\u021bi o pozi\u021bie stabil\u0103. Apoi l\u0103sa\u021bi bra\u021bul pe covora\u0219 \u0219i face\u021bi aceea\u0219i mi\u0219care pe cealalt\u0103 parte.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>spate \u00eendoit, mi\u0219c\u0103ri necontrolate, \u00eenclinare \u00een lateral.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului: <\/strong>plank din genunchi.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului: <\/strong>minge fitness sau pern\u0103 de echilibru, sau greut\u0103\u021bi pentru <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eencheietura m\u00e2inii&nbsp;<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/05-plank-tap.gif\" alt=\"Cum s\u0103 efectua\u021bi corect plank cu atingere de umeri?\" class=\"wp-image-303773\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect plank cu atingere de umeri?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"6-genuflexiuni\">6. Genuflexiuni<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:&nbsp;<\/strong>Deschiderea picioarelor la l\u0103\u021bimea umerilor. Greutatea trebuie s\u0103 fie pe tot piciorul.<\/li>\n\n\n\n<li><strong>Execu\u021bie:&nbsp;<\/strong>Inspira\u021bi \u0219i efectua\u021bi o genuflexiune \u00eemping\u00e2nd pelvisul \u00eenapoi \u0219i \u00een jos. Ave\u021bi grij\u0103 s\u0103 nu \u00eendoi\u021bi gre\u0219it coloana vertebral\u0103 \u00een zona lombar\u0103 sau toracic\u0103. Cobor\u00e2\u021bi p\u00e2n\u0103 \u00een punctul \u00een care pute\u021bi men\u021bine spatele curbat \u00een mod natural. Axa genunchiului, gleznei \u0219i picioarelor ar trebui s\u0103 fie dreapt\u0103. Ridica\u021bi-v\u0103 \u00eencord\u00e2nd fesierii \u0219i mu\u0219chii coapselor \u00een timp ce expira\u021bi. Face\u021bi urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>spatele este \u00eendoit, o gam\u0103 mic\u0103 de mi\u0219care, \u00eenclinare \u00eenainte, genunchii sunt \u00eendrepta\u021bi spre interior, greutatea este distribuit\u0103 neuniform, prea mult\u0103 greutate pe degete sau c\u0103lc\u00e2i.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului:&nbsp;<\/strong>Genuflexiuni cu un singur picior, genuflexiune joase (genuflexiuni \u00eentr-un interval de c\u00e2\u021biva centimetri \u00een pozi\u021bia inferioar\u0103).<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului:&nbsp;<\/strong>genuflexiuni cu benzile elastice deasupra genunchilor, cu mingea fitness deasupra capului, pe perna de echilibu, cu o&nbsp;<a href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bar\u0103 olimpic\u0103<\/a>, cu kettlebell, cu o <a href=\"https:\/\/gymbeam.ro\/minge-medicinala-gymbeam.html\" class=\"ek-link\">minge medicinal\u0103<\/a> sau cu un&nbsp;<a href=\"https:\/\/gymbeam.ro\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sac pentru fitness<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/06-squat.gif\" alt=\"Cum s\u0103 efectua\u021bi genuflexiunile corect?\" class=\"wp-image-303787\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi genuflexiunile corect?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"7-fandari-in-lateral\">7. Fand\u0103ri \u00een lateral<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput: <\/strong>deschidere medie a picioarelor.<\/li>\n\n\n\n<li><strong>Execu\u021bie:&nbsp;<\/strong>Inspira\u021bi, face\u021bi o fandare lateral\u0103 cu un picior \u0219i muta\u021bi greutatea pe piciorul \u00een lucru. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi \u0219i efectua\u021bi fandarea pe cealalt\u0103 parte. Genunchii \u0219i picioarele sunt \u00eendreptate \u00een aceea\u0219i direc\u021bie pe tot parcursul execu\u021biei, u\u0219or \u00een lateral.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>spatele este \u00eendoit, o gam\u0103 mic\u0103 de mi\u0219care, genunchii sunt \u00eendrepta\u021bi spre interior.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului: <\/strong>fand\u0103ri \u00een lateral cu s\u0103ritur\u0103.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului:&nbsp;<\/strong>Fand\u0103ri cu setul de suspensie deasupra genunchilor sau gleznelor, fand\u0103ri pe perna de echilibru, cu un kettlebell, minge medicinal\u0103 sau sac fitness.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/07-side-lunge.gif\" alt=\"Cum s\u0103 efectua\u021bi corect fand\u0103rile \u00een lateral?\" class=\"wp-image-303801\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect fand\u0103rile \u00een lateral?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"8-genuflexiuni-cu-saritura\">8. Genuflexiuni cu s\u0103ritur\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput: <\/strong>Deschiderea picioarelor la l\u0103\u021bimea umerilor. Greutatea trebuie s\u0103 fie pe tot piciorul.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Inspira\u021bi \u0219i efectua\u021bi o genuflexiune \u00eemping\u00e2nd pelvisul \u00eenapoi \u0219i \u00een jos. Ave\u021bi grij\u0103 s\u0103 nu \u00eendoi\u021bi gre\u0219it coloana vertebral\u0103 \u00een zona lombar\u0103 sau toracic\u0103. Cobor\u00e2\u021bi p\u00e2n\u0103 \u00een punctul \u00een care pute\u021bi men\u021bine spatele curbat \u00een mod natural. Axa genunchiului, gleznei \u0219i picioarelor ar trebui s\u0103 fie dreapt\u0103. Efectua\u021bi s\u0103ritura \u00eencord\u00e2nd fesierii \u0219i mu\u0219chii coapselor \u00een timp ce expira\u021bi. Inspira\u021bi c\u00e2nd ajunge\u021bi \u00eenapoi sus apoi face\u021bi urm\u0103toarea genuflexiune \u0219i repeta\u021bi s\u0103ritura.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>Spatele este \u00eendoit, o gam\u0103 mic\u0103 de mi\u0219care, \u00eenclinare \u00eenainte, genunchii \u00eendrepta\u021bi spre interior, greutatea este distribuit\u0103 neuniform, c\u0103tre degete sau c\u0103lc\u00e2i.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului: <\/strong>Ad\u0103uga\u021bi un alt salt \u00een pozi\u021bia superioar\u0103 tr\u0103g\u00e2nd genunchii spre piept (a\u0219a-numitul tuck jump).<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului: <\/strong>genuflexiune cu s\u0103ritur\u0103 folosind o <a href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cutie pliometric\u0103<\/a>, genuflexiune cu s\u0103ritur\u0103 folosind perna de echilibru sau sacul fitness.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/08-squat-jump.gif\" alt=\"Cum s\u0103 efectua\u021bi corect genuflexiunile cu s\u0103ritur\u0103?\" class=\"wp-image-303815\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect genuflexiunile cu s\u0103ritur\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"9-fandari-inainte-cu-saritura\">9. Fand\u0103ri \u00eenainte cu s\u0103ritur\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput: <\/strong>deschidere medie a picioarelor.<\/li>\n\n\n\n<li><strong>Execu\u021bie:&nbsp;<\/strong>Picioarele \u0219i genunchii sunt \u00eendrepta\u021bi \u00een aceea\u0219i direc\u021bie pe tot parcursul execu\u021biei, u\u0219or \u00een lateral. \u00cencepe\u021bi cu un pas \u00eenainte \u0219i u\u0219or \u00een lateral. Muta\u021bi-v\u0103 greutatea pe piciorul din fa\u021b\u0103. Cobor\u00e2\u021bi p\u00e2n\u0103 la punctul \u00een care genunchiul creeaz\u0103 90 de grade cu gambele sau chiar mai jos. Efectua\u021bi o s\u0103ritur\u0103 \u00eencord\u00e2nd fesierii \u0219i mu\u0219chii coapselor \u00een timp ce expira\u021bi \u0219i schimba\u021bi picioarele. Imediat ce ajunge\u021bi la podea, inspira\u021bi \u0219i face\u021bi o alt\u0103 repetare. Folosi\u021bi-v\u0103 bra\u021bele pentru a v\u0103 ajuta s\u0103 ave\u021bi stabilitate.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 mic\u0103 de mi\u0219care, coordonare gre\u0219it\u0103.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului: <\/strong>Fand\u0103ri \u00eenainte f\u0103r\u0103 s\u0103rituri.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului:&nbsp;<\/strong>Fand\u0103ri cu s\u0103rituri folosind perna de echilibru, sacul fitness, haltere sau veste cu greutate.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/09-jumping-lunge.gif\" alt=\"Cum s\u0103 efectua\u021bi corect fand\u0103rile \u00eenainte cu s\u0103ritur\u0103?\" class=\"wp-image-303829\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect fand\u0103rile \u00eenainte cu s\u0103ritur\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"10-indreptari-pe-un-picior\">10. \u00cendrept\u0103ri pe un picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput: <\/strong>deschidere medie a picioarelor.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Picioarele \u0219i genunchii sunt \u00eendrepta\u021bi \u00een aceea\u0219i direc\u021bie pe tot parcursul execu\u021biei, u\u0219or \u00een lateral. Muta\u021bi greutatea pe piciorul de lucru, care este u\u0219or \u00eendoit. Apleca\u021bi-v\u0103 \u00eenainte \u00een timp ce inspira\u021bi \u0219i \u00eentinde\u021bi simultan cel\u0103lalt picior \u00eentins \u00eenapoi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eencord\u00e2nd fesierii \u0219i mu\u0219chii coapselor \u00een timp ce expira\u021bi. Folosi\u021bi-v\u0103 bra\u021bele pentru a v\u0103 ajuta s\u0103 ave\u021bi stabilitate. Mai \u00eent\u00e2i, efectua\u021bi c\u00e2teva repet\u0103ri cu un picior, apoi cu cel\u0103lalt.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 mic\u0103 de mi\u0219care, coordonare gre\u0219it\u0103, spatele este \u00eendoit.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului: <\/strong>Utiliza\u021bi un scaun pentru a v\u0103 ajuta s\u0103 ave\u021bi stabilitate.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului:&nbsp;<\/strong>\u00cendrept\u0103ri cu un singur picior cu kettlebell \u00eentr-o m\u00e2n\u0103, mingea fitness deasupra capului, pe perna de echilibru sau cu setul de suspensie.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/10-single-leg-deadlift.gif\" alt=\"Cum s\u0103 efectua\u021bi corect deadlift-ul cu un singur picior?\" class=\"wp-image-303843\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect deadlift-ul cu un singur picior?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"11-fandari-inapoi\">11. Fand\u0103ri \u00eenapoi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput: <\/strong>deschidere medie a picioarelor.<\/li>\n\n\n\n<li><strong>Execu\u021bie:&nbsp;<\/strong>Picioarele \u0219i genunchii sunt \u00eendreptate \u00een aceea\u0219i direc\u021bie pe tot parcursul execu\u021biei, u\u0219or \u00een lateral. Face\u021bi fandarea \u00een spate cu un picior \u00een timp ce inspira\u021bi. Greutatea este pe piciorul \u00een picioare, iar genunchiul piciorului din spate atinge u\u0219or covora\u0219ul. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi. Apoi face\u021bi un pas pe cealalt\u0103 parte. Folosi\u021bi-v\u0103 bra\u021bele pentru a v\u0103 ajuta s\u0103 ave\u021bi stabilitate.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 mic\u0103 de mi\u0219care, coordonare gre\u0219it\u0103, spatele este \u00eendoit.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului:&nbsp;<\/strong>fandare \u00eenapoi cu scaun, fandare cu alternare de s\u0103rituri, fandare invers\u0103 cu ridicarea genunchiului.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului:&nbsp;<\/strong>fandare \u00eenapoi cu o halter\u0103, cu sacul fitness, kettlebell, minge fitness deasupra capului sau cu setul de suspensie.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/11-reverse-lunge.gif\" alt=\"Cum s\u0103 efectua\u021bi corect fand\u0103rile \u00eenapoi?\" class=\"wp-image-303857\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect fand\u0103rile \u00eenapoi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"12-mersul-pe-jos\">12. Mersul pe jos<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput: <\/strong>deschidere medie a picioarelor.<\/li>\n\n\n\n<li><strong>Execu\u021bie:&nbsp;<\/strong>Apleca\u021bi-v\u0103 \u00eenainte \u00een timp ce inspira\u021bi \u0219i r\u0103m\u00e2ne\u021bi \u00een pozi\u021bia superioar\u0103 de plank cu bra\u021bele \u00eentinse. \u00cencorda\u021bi-v\u0103 trunchiul \u0219i folosi\u021bi-v\u0103 m\u00e2inile pentru a v\u0103 \u00eendep\u0103rta de covora\u0219 \u0219i a reveni mereu la pozi\u021bia de pornire. \u00cendrepta\u021bi-v\u0103 spatele \u0219i trece\u021bi la urm\u0103toarea repeti\u021bie.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>spatele este \u00eendoit, \u0219oldurile cad pe podea.<\/li>\n\n\n\n<li><strong>Varia\u021bii ale exerci\u021biului: <\/strong>ad\u0103uga\u021bi atingeri de um\u0103r sau ridica\u021bi membrele \u00een pozi\u021bia de plank, face\u021bi o flotare \u00een pozi\u021bia inferioar\u0103.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant cu ajutorul echipamentului: <\/strong>ad\u0103uga\u021bi o vest\u0103 ponderat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/12-walkout.gif\" alt=\"Cum s\u0103 efectua\u021bi corect mersul pe jos?\" class=\"wp-image-303871\" style=\"width:853px;height:480px\" title=\"Cum s\u0103 efectua\u021bi corect mersul pe jos?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"3-exemple-de-antrenament-cu-propria-greutate\"><span class=\"ez-toc-section\" id=\"3_exemple_de_antrenament_cu_propria_greutate\"><\/span>3 exemple de antrenament cu propria greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu v\u0103 \u00eengrijora\u021bi cu privire la crearea unui plan de antrenament. Alege\u021bi unul dintre cele trei exemple de mai jos, lua\u021bi-v\u0103 covora\u0219ul \u0219i \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi! Nu uita\u021bi s\u0103 v\u0103 sus\u021bine\u021bi procesul de regenerare a organismului cu ajutorul unei b\u0103uturi <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteice<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu uita\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi u\u0219or corpul \u00eenainte de partea principal\u0103 a antrenamentului (alergare pe loc,&nbsp;<a href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103rituri la coard\u0103<\/a>). Apoi, preg\u0103ti\u021bi-v\u0103 corpul pentru exerci\u021biul urm\u0103tor efectu\u00e2nd mi\u0219c\u0103ri circulare cu articula\u021biile mari. Odat\u0103 ce a\u021bi terminat antrenamentul, face\u021bi-v\u0103 timp \u0219i pentru stretching.<\/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\" id=\"1-hiit-cu-propria-greutate-pentru-o-condi\u021bie-fizica-mai-buna\">1. HIIT cu propria greutate pentru o condi\u021bie fizic\u0103 mai bun\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 de secunde de lucru, 30 de secunde de pauz\u0103<\/li>\n\n\n\n<li>\u00eencepe\u021bi cu exerci\u021biul 1, apoi trece\u021bi la exerci\u021biul 2 etc.<\/li>\n\n\n\n<li>\u00eencerca\u021bi s\u0103 executa\u021bi 3 p\u00e2n\u0103 la 5 seturi<\/li>\n\n\n\n<li>face\u021bi o pauz\u0103 de 60 p\u00e2n\u0103 la 90 de secunde \u00eentre seturi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Exerci\u021bii pentru antrenamentul HIIT:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>mers pe jos<\/li>\n\n\n\n<li>genuflexiuni cu s\u0103rituri<\/li>\n\n\n\n<li>plank cu atingere de umeri<\/li>\n\n\n\n<li>fand\u0103ri tip p\u0103ianjen (Spider Lunges)<\/li>\n\n\n\n<li>fand\u0103ri \u00eenainte cu s\u0103rituri<\/li>\n<\/ol>\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 s\u0103 afla\u021bi mai multe detalii despre beneficiile antrenamentelor HIIT, consulta\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" aria-label=\"Atrenament clasic cardio sau hiit \u2013 care arde mai bine gr\u0103simile? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Atrenament clasic cardio sau hiit \u2013 care arde mai bine gr\u0103simile?<\/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\" id=\"2-antrenament-complet-cu-greutatea-corporala\">2. Antrenament complet cu greutatea corporal\u0103 <\/h3>\n\n\n\n<p>Mai \u00eent\u00e2i, executa\u021bi toate seturile unui exerci\u021biu, apoi trece\u021bi la urm\u0103torul. Ad\u0103uga\u021bi greutate \u0219i alege\u021bi o alt\u0103 variant\u0103 de exerci\u021biu dac\u0103 este necesar. Lua\u021bi o pauz\u0103 de 1-2 minute \u00eentre seturi.<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Exerci\u021biu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Num\u0103rul de repet\u0103ri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Num\u0103rul de seturi<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">mers pe jos<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u201310<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">genuflexiuni cu s\u0103ritur\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">fand\u0103ri \u00eenapoi<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201312 pentru fiecare picior<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">flot\u0103ri<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">plank&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">30\u201360 de secunde fiecare sus\u021binere<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">fand\u0103ri tip p\u0103ianjen (Spider Lunges)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 pentru fiecare picior<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-antrenament-pentru-fese-\u0219i-picioare-cu-greutatea-corporala\">3. Antrenament pentru fese \u0219i picioare cu greutatea corporal\u0103<\/h3>\n\n\n\n<p>Mai \u00eent\u00e2i, executa\u021bi toate seturile unui exerci\u021biu, apoi trece\u021bi la urm\u0103torul. Ad\u0103uga\u021bi greutate \u0219i alege\u021bi o alt\u0103 variant\u0103 de exerci\u021biu dac\u0103 este necesar. Lua\u021bi o pauz\u0103 de 1-2 minute \u00eentre seturi.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Exerci\u021biu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Num\u0103rul de repet\u0103ri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Num\u0103rul de seturi<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridic\u0103ri de \u0219olduri<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Deadlift cu un singur picior<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 pentru fiecare picior<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fand\u0103ri cu alternare de s\u0103rituri <\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201316&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fand\u0103ri laterale cu alternare de s\u0103rituri <\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pute\u021bi g\u0103si alte sfaturi practice despre cum s\u0103 crea\u021bi un plan de antrenament eficient f\u0103r\u0103 echipament \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness\/\" target=\"_blank\" aria-label=\"Cum s\u0103 v\u0103 face\u021bi antrenamentul de acas\u0103 mai interesant, chiar \u0219i f\u0103r\u0103 accesorii fitness (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 face\u021bi antrenamentul de acas\u0103 mai interesant, chiar \u0219i f\u0103r\u0103 accesorii fitness<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"antrenament-cu-greutatea-corporala-pentru-picioare-perfect-tonifiate\"><span class=\"ez-toc-section\" id=\"Antrenament_cu_greutatea_corporala_pentru_picioare_perfect_tonifiate\"><\/span>Antrenament cu greutatea corporal\u0103 pentru picioare perfect tonifiate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi s\u0103 v\u0103 inspira\u021bi din alt\u0103 parte pentru antrenament sau \u00eencepe\u021bi imediat s\u0103 v\u0103 antrena\u021bi urm\u00e2nd videoclipul nostru cu exerci\u021bii pentru partea inferioar\u0103 a corpului.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<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=\"Home Workout l Exerci\u021bii pentru Picioare Perfect Tonifiate l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/KZQbaiaVvVQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" 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\" id=\"ce-trebuie-sa-re\u021bine\u021bi\"><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>Exerci\u021biile cu greutatea corporal\u0103 v\u0103 pot ajuta s\u0103 sc\u0103pa\u021bi de rutina antrenamentului \u0219i de stagnarea obiectivului propus. Astfel, v\u0103 ve\u021bi folosi mu\u0219chii pe care nu ii implica\u021bi at\u00e2t de mult \u00een sal\u0103. Prin urmare, v\u0103 ve\u021bi tonifia corpul. \u00cen plus, v\u0103 va permite s\u0103 v\u0103 <strong>tonifia\u021bi partea superioar\u0103 a corpului, coordonarea \u0219i flexibilitatea.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi adapta aceste exerci\u021bii dup\u0103 cum considera\u021bi \u0219i, \u00een plus, le pute\u021bi face mai solicitante ad\u0103ug\u00e2nd greut\u0103\u021bi. Le pute\u021bi introduce \u00een rutina voastr\u0103 de antrenament sau v\u0103 pute\u021bi inspira din exemplul nostru de antrenament HIIT, pentru picioare sau 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>A\u021bi aflat noi sfaturi pe care s\u0103 le folosi\u021bi \u00een antrenamentul vostru? Dac\u0103 da, nu uita\u021bi s\u0103 distribui\u021bi acest articol \u0219i prietenilor vo\u0219tri, care se vor bucura de o nou\u0103 inspira\u021bie.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nu exist\u0103 niciodat\u0103 suficiente idei de antrenament f\u0103r\u0103 echipament. \u00cen articolul nostru, ve\u021bi descoperi 12 exerci\u021bii eficiente cu propria greutate, care v\u0103 vor ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi condi\u021bia fizic\u0103, s\u0103 v\u0103 sus\u021bine\u021bi pierderea \u00een greutate \u0219i s\u0103 v\u0103 tonifia\u021bi corpul. Astfel, am inclus \u0219i trei exemple de antrenamente pe care le pute\u021bi efectua oriunde dori\u021bi.<\/p>\n","protected":false},"author":129,"featured_media":341592,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,6494,6410,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-282637","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-acasa","10":"tag-exercitii","11":"tag-exercitii-cu-propria-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 exerci\u021bii cu propria greutate pentru a v\u0103 men\u021bine \u00een form\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenamentele f\u0103r\u0103 echipament sus\u021bin dezvoltarea for\u021bei \u0219i pierderea \u00een greutate. 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