{"id":285638,"date":"2021-08-13T13:01:38","date_gmt":"2021-08-13T11:01:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285638"},"modified":"2021-08-13T13:01:40","modified_gmt":"2021-08-13T11:01:40","slug":"antrenament-eficient-de-6-minute-la-domiciliu","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/antrenament-eficient-de-6-minute-la-domiciliu\/","title":{"rendered":"Antrenament eficient de 6 minute pentru abdomen realizat acas\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\/antrenament-eficient-de-6-minute-la-domiciliu\/#Antrenamentul_ideal_este_format_din_aceste_5_parti\" title=\"Antrenamentul ideal este format din aceste 5 p\u0103r\u021bi\">Antrenamentul ideal este format din aceste 5 p\u0103r\u021bi<\/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\/antrenament-eficient-de-6-minute-la-domiciliu\/#Cum_sa_va_lucrati_abdomenul\" title=\"Cum s\u0103 v\u0103 lucra\u021bi abdomenul?\">Cum s\u0103 v\u0103 lucra\u021bi abdomenul?<\/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\/antrenament-eficient-de-6-minute-la-domiciliu\/#De_ce_sa_va_lucrati_abdomenul\" title=\"De ce s\u0103 v\u0103 lucra\u021bi abdomenul?\">De ce s\u0103 v\u0103 lucra\u021bi abdomenul?<\/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\/antrenament-eficient-de-6-minute-la-domiciliu\/#Cum_sa_va_antrenati_muschii_abdominali_Un_antrenament_rapid_de_6_minute_pentru_a_va_tonifia_abdomenul_va_va_ajuta\" title=\"Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii abdominali? Un antrenament rapid de 6 minute pentru a v\u0103 tonifia abdomenul v\u0103 va ajuta\">Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii abdominali? Un antrenament rapid de 6 minute pentru a v\u0103 tonifia abdomenul v\u0103 va ajuta<\/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\/antrenament-eficient-de-6-minute-la-domiciliu\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ce pute\u021bi face \u00een \u0219ase minute? Pute\u021bi s\u0103 preg\u0103ti\u021bi micul dejun, s\u0103 citi\u021bi c\u00e2teva post\u0103ri pe re\u021belele de socializare sau s\u0103 urm\u0103ri\u021bi un calup \u00eentreg de reclame la televizor. Pe l\u00e2ng\u0103 toate astea, pute\u021bi ad\u0103uga \u0219i antrenamentul pentru abdomen pe care l-am creat special pentru voi. <strong>Un abdomen tonifiat nu este doar un simbol al unei bune condi\u021bii fizice, ci o s\u0103 v\u0103 ajute \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi postura<\/strong>. \u00cen plus fa\u021b\u0103 de exerci\u021biile prezentate, \u00een articolul de ast\u0103zi ve\u021bi descoperi \u0219i alte sfaturi cu privire la un antrenament corespunz\u0103tor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenamentul_ideal_este_format_din_aceste_5_parti\"><\/span>Antrenamentul ideal este format din aceste 5 p\u0103r\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Indiferent c\u0103 inten\u021biona\u021bi s\u0103 v\u0103 lucra\u021bi abdomenul conform videoclipului oferit de noi sau vre\u021bi s\u0103 efectua\u021bi alte exerci\u021bii, pentru un antrenament adecvat este indicat s\u0103 respecta\u021bi structura de baz\u0103. Dac\u0103 ave\u021bi un loc de munc\u0103 sedentar \u0219i merge\u021bi direct de la serviciu la antrenament, nu este recomandat s\u0103 \u00eencepe\u021bi imediat s\u0103 lucra\u021bi cu greut\u0103\u021bi sau s\u0103 \u00eencepe\u021bi un antrenament HIIT intens. Acest lucru poate duce la o accidentare care s\u0103 v\u0103 scoat\u0103 din &#8220;joc&#8221; pentru o vreme. Prin urmare, este important s\u0103 v\u0103 preg\u0103ti\u021bi pentru antrenament \u0219i s\u0103 nu subestima\u021bi \u00eenc\u0103lzirea \u00eentregului corp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Aceast\u0103 etap\u0103 este important\u0103 \u0219i pentru minte, care trebuie s\u0103 treac\u0103 de la modul de lucru la modul de antrenament.<\/strong> Nu este indicat ca \u00een acest moment s\u0103 v\u0103 g\u00e2ndi\u021bi la sarcinile neterminate de la job sau la ceea ce v\u0103 a\u0219teapt\u0103 acas\u0103. <strong>Nu trebuie dec\u00e2t s\u0103 v\u0103 relaxa\u021bi \u0219i s\u0103 face\u021bi ceva pentru s\u0103n\u0103tatea \u0219i fizicul vostru.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1124x749.jpg\" alt=\"De ce s\u0103 face\u021bi stretching \u00eenainte de antrenament?\" class=\"wp-image-255901\" width=\"843\" height=\"562\" title=\"De ce s\u0103 face\u021bi stretching \u00eenainte de antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Efectua\u021bi \u00eenc\u0103lzirea<\/h3>\n\n\n\n<p><strong>Scopul \u00eenc\u0103lzirii este de a preg\u0103ti inima, pl\u0103m\u00e2nii, mu\u0219chii \u0219i \u00eentregul corp pentru efortul fizic<\/strong>. O \u00eenc\u0103lzire poate lua mai multe forme: o plimbare rapid\u0103 \u00een drum spre sal\u0103, alergare pe loc sau pe band\u0103, sau c\u00e2teva s\u0103rituri la <span style=\"color: #ff6600\"><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\">coard\u0103<\/a><\/span>. Tot ce trebuie este s\u0103 face\u021bi acest lucru timp de 5 &#8211; 10 minute \u0219i s\u0103 respira\u021bi u\u0219or. Nu este recomandat s\u0103 depune\u021bi tot efortul \u00eenc\u0103 din prima etap\u0103 de antrenament.<\/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. Focusa\u021bi-v\u0103 pe un stretching dinamic<\/h3>\n\n\n\n<p>Dup\u0103 \u00eenc\u0103lzire urmeaz\u0103 stretching-ul dinamic. Efectua\u021bi mi\u0219c\u0103ri de rotire a articula\u021biilor a\u0219a cum a\u021bi \u00eenv\u0103\u021bat la ora de educa\u021bie fizic\u0103 la \u0219coal\u0103. <strong>Acest lucru va \u00eembun\u0103t\u0103\u021bi gama de mi\u0219care \u0219i va reduce riscul de accident\u0103ri \u00een timpul antrenamentului.<\/strong><span style=\"color: #ff6600\">&nbsp;[1]<\/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 vre\u021bi s\u0103 afla\u021bi mai multe despre \u00eenc\u0103lzire \u0219i stretching, consulta\u021bi informa\u021biile din 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\"> <span style=\"color: #ff6600\"><strong>\u00cenc\u0103lzirea, stretchingul \u0219i relaxarea \u2013 sunt cu adev\u0103rat importante?<\/strong><\/span><\/a><\/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\">3. Continua\u021bi cu etapa principal\u0103 de antrenament<\/h3>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 v\u0103 planifica\u021bi antrenamentul dinainte. Selecta\u021bi una sau mai multe p\u0103r\u021bi ale corpului pe care s\u0103 v\u0103 concentra\u021bi. Apoi selecta\u021bi exerci\u021bii specifice, num\u0103rul de repet\u0103ri \u0219i serii. De asemenea, pute\u021bi planifica un antrenament de tip \u201ecircuit\u201d, HIIT sau TABATA. Nota\u021bi-v\u0103 tipul de antrenament pe h\u00e2rtie sau pe telefon pentru a-l avea la \u00eendem\u00e2n\u0103. Acest lucru o s\u0103 v\u0103 ajute s\u0103 fi\u021bi focusa\u021bi \u0219i s\u0103 efectua\u021bi exerci\u021biile economisind timp. <strong>\u00cen timpul efectu\u0103rii exerci\u021biilor, concentra\u021bi-v\u0103 pe tehnica corect\u0103 \u0219i m\u0103ri\u021bi sarcina treptat<\/strong>. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care v\u0103 antrena\u021bi acas\u0103, pentru a v\u0103 planifica antrenamentul v\u0103 poate fi de folos s\u0103 citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alcatuiti-un-plan-de-calitate-pentru-antrenamentele-realizate-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 alc\u0103tui\u021bi un plan de calitate pentru antrenamentele realizate acas\u0103?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-1124x750.jpg\" alt=\"Cum s\u0103 v\u0103 planifica\u021bi antrenamentul?\" class=\"wp-image-255915\" width=\"843\" height=\"563\" title=\"Cum s\u0103 v\u0103 planifica\u021bi antrenamentul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ad\u0103uga\u021bi o etap\u0103 de cool down mai ales dup\u0103 un antrenament mai intens<\/h3>\n\n\n\n<p>Dup\u0103 antrenamentul propriu-zis, este posibil s\u0103 ave\u021bi o frecven\u021b\u0103 cardiac\u0103 mai ridicat\u0103, s\u0103 ave\u021bi dificult\u0103\u021bi de respira\u021bie iar masa voastr\u0103 muscular\u0103 s\u0103 solicite o relaxare. <strong>Scopul etapei de cool down este de a readuce ritmul cardiac la valorile normale, de a calma organismul \u0219i de a relaxa mu\u0219chii \u00eenc\u0103 \u00eencorda\u021bi<\/strong>. Dac\u0103 a\u021bi efectuat exerci\u021bii de intensitate ridicat\u0103, cum ar fi un cross-fit WOD, HIIT sau un antrenament greu pentru picioare aceast\u0103 etap\u0103 este deosebit de important\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Efectua\u021bi un stretching u\u0219or la sf\u00e2r\u0219itul fiec\u0103rui antrenament<\/h3>\n\n\n\n<p>Chiar dac\u0103 dup\u0103 antrenament abia a\u0219tepta\u021bi s\u0103 face\u021bi un du\u0219 \u0219i s\u0103 m\u00e2nca\u021bi, este indicat s\u0103 mai petrece\u021bi c\u00e2teva minute efectu\u00e2nd un stretching static. <strong>Acest lucru o s\u0103 v\u0103 ajute s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi flexibilitatea \u0219i postura<\/strong>. De asemenea, v\u0103 pute\u021bi sus\u021bine regenerarea muscular\u0103 dup\u0103 antrenament cu ajutorul <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/rola-masaj\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rolelor de masaj<\/a><span style=\"color: #000000\"> sau al <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pistolului de masaj<\/a><\/span><\/span><\/span>. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce pute\u021bi face pentru a v\u0103 sus\u021bine regenerarea muscular\u0103, citi\u021bi articolul nostru intitulat<a aria-label=\" Cum s\u0103 sus\u021bine\u021bI regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente? (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>Cum s\u0103 sus\u021bine\u021b<\/strong><\/span><\/a><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" aria-label=\" Cum s\u0103 sus\u021bine\u021bI regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>i<\/strong><\/span><\/a><a aria-label=\" Cum s\u0103 sus\u021bine\u021bI regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente? (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong> regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/strong><\/span><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1124x751.jpg\" alt=\"Stretching-ul de dup\u0103 antrenament\" class=\"wp-image-255930\" width=\"843\" height=\"563\" title=\"Stretching-ul de dup\u0103 antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_va_lucrati_abdomenul\"><\/span>Cum s\u0103 v\u0103 lucra\u021bi abdomenul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a v\u0103 \u00eent\u0103ri mu\u0219chii abdominali, este important s\u0103 urma\u021bi principiile antrenamentului de for\u021b\u0103, ca \u0219i \u00een cazul altor grupe musculare. Re\u021bine\u021bi faptul c\u0103 este posibil s\u0103 <strong>nu ave\u021bi \u201ep\u0103tr\u0103\u021bele\u201d doar de la antrenamentul de for\u021b\u0103<\/strong>. \u00cen primul r\u00e2nd, trebuie s\u0103 reduce\u021bi gr\u0103simea corporal\u0103 &#8211; adic\u0103 s\u0103 pierde\u021bi \u00een greutate. Acest lucru se poate realiza cu un deficit caloric arz\u00e2nd mai mult\u0103 energie dec\u00e2t primi\u021bi. Cel mai bine func\u021bioneaz\u0103 reduc\u00e2nd aportul de energie din alimenta\u021bie \u0219i cresc\u00e2nd produc\u021bia de energie prin antrenamente de for\u021b\u0103, cardio sau alte activit\u0103\u021bi sportive. Nu uita\u021bi s\u0103 acorda\u021bi suficient timp regener\u0103rii \u0219i somnului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Citi\u021bi despre deficitul de calorii \u0219i alte reguli importante privind pierderea \u00een greutate \u00een articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">No\u021biuni de baz\u0103 simple cu privire la pierderea \u00een greutate: o s\u0103 v\u0103 surprind\u0103 ce este cu adev\u0103rat important<\/a><\/strong><\/span><\/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=\"De_ce_sa_va_lucrati_abdomenul\"><\/span>De ce s\u0103 v\u0103 lucra\u021bi abdomenul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mu\u0219chii abdominali puternici \u0219i bine tonifia\u021bi nu sunt doar pl\u0103cut de privit, ci \u00eendeplinesc \u0219i o func\u021bie important\u0103 \u00een corp. <strong>Ace\u0219tia fac parte dintr-un sistem de stabilizare a trunchiului \u0219i coloanei vertebrale, care au un rol \u00een corectarea posturii at\u00e2t \u00een sport, c\u00e2t \u0219i \u00een via\u021ba de zi cu zi<\/strong>. Exerci\u021biile axate pe mu\u0219chii abdominali v\u0103 vor ajuta s\u0103 ave\u021bi un trunchi ferm \u0219i bine tonifiat, \u00eens\u0103 exist\u0103 \u0219i alte mi\u0219c\u0103ri pe care le efectua\u021bi f\u0103r\u0103 s\u0103 v\u0103 da\u021bi seama de importan\u021ba lor. Acestea includ exerci\u021bii complexe, cum ar fi \u00eendrept\u0103ri genuflexiuni sau trac\u021biuni. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/File_011-1124x749.jpeg\" alt=\"De ce s\u0103 v\u0103 lucra\u021bi abdomenul?\" class=\"wp-image-255944\" width=\"843\" height=\"562\" title=\"De ce s\u0103 v\u0103 lucra\u021bi abdomenul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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\">Care sunt beneficiile unui abdomen tonifiat?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>datorit\u0103 unui trunchi puternic, nu ve\u021bi mai avea dureri de spate<\/strong><\/li><li><strong>v\u0103 \u00eembun\u0103t\u0103\u021be\u0219te postura<\/strong><\/li><li><strong>ve\u021bi avea o talie mai sub\u021bire<\/strong><\/li><li><strong>sus\u021bine for\u021ba func\u021bional\u0103<\/strong> &#8211; acest lucru v\u0103 va ajuta \u00een antrenamente \u0219i \u00een mi\u0219c\u0103rile de zi cu zi<\/li><li><strong>\u00een cazul alerg\u0103rii, un trunchi solid v\u0103 va ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi tehnica<\/strong><\/li><li><strong>ve\u021bi avea un echilibru mai bun<\/strong> &#8211; v\u0103 \u00eempiedic\u0103 s\u0103 c\u0103de\u021bi \u00een timp ce sta\u021bi \u00een picioare \u00een autobuz iar \u0219oferul fr\u00e2neaz\u0103 puternic<span style=\"color: #ff6600\">&nbsp;[5-7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_va_antrenati_muschii_abdominali_Un_antrenament_rapid_de_6_minute_pentru_a_va_tonifia_abdomenul_va_va_ajuta\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii abdominali? Un antrenament rapid de 6 minute pentru a v\u0103 tonifia abdomenul v\u0103 va ajuta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi include acest antrenament de 6 minute separat sau \u00een combina\u021bie cu alte antrenamente pentru diferite p\u0103r\u021bi ale corpului. \u00cenainte de a \u00eencepe, face\u021bi o \u00eenc\u0103lzire u\u0219oar\u0103 \u0219i mi\u0219ca\u021bi-v\u0103 \u00eentregul corp. Apoi, face\u021bi un stretching u\u0219or &#8211; \u00eencerca\u021bi pozi\u021bia yoga denumit\u0103 <span style=\"color: #ff6600\"><a href=\"https:\/\/thumbs.gfycat.com\/DarkDentalJackal-max-1mb.gif\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cobra<\/a><\/span>. De asemenea, v\u0103 pute\u021bi \u00eendoi genunchii st\u00e2nd pe spate \u0219i s\u0103 \u00eei trage\u021bi la piept. Apoi aseza\u021bi-i \u00een lateral, \u00een timp ce v\u0103 \u00eentoarce\u021bi pieptul \u0219i capul \u00een cealalt\u0103 direc\u021bie, lucr\u00e2ndu-v\u0103 astfel mu\u0219chii abdominali oblici.<\/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=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg\" alt=\"Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii abdominali?\" class=\"wp-image-255958\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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\">Ce trebuie s\u0103 \u0219ti\u021bi \u00eenainte de a v\u0103 antrena?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>nu v\u0103 trebuie accesorii sportive, <\/strong>pur \u0219i simplu o <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/covoras-pliabil-pentru-fitness-yoga-mat-green-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a><\/span><\/li><li><strong>antrenamentul const\u0103 \u00een 7 exerci\u021bii<\/strong><\/li><li><strong>v\u0103 ve\u021bi lucra mu\u0219chii abdominali drep\u021bi, inferiori \u0219i oblici<\/strong><\/li><li><strong>antrena\u021bi-v\u0103 timp de 45 de secunde<\/strong><\/li><li><strong>apoi face\u021bi o pauz\u0103 de 20 de secunde<\/strong><\/li><\/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\">Exerci\u021biile abdominale: la ce s\u0103 ave\u021bi grij\u0103 \u00een timpul antrenamentului?<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>1. Abdomenele<\/strong><\/h4>\n\n\n\n<p>Asigura\u021bi-v\u0103 c\u0103 partea inferioar\u0103 a spatelui (zona lombar\u0103) este ferm a\u0219ezat\u0103 pe saltea pe tot parcursul exerci\u021biului. \u00cencorda\u021bi-v\u0103 abdomenul. Respira\u021bi c\u00e2nd sta\u021bi jos \u0219i expira\u021bi c\u00e2nd v\u0103 ridica\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>2. Abdomene \u00een diagonal\u0103<\/strong><\/h4>\n\n\n\n<p>\u021aine\u021bi umerii pe saltea pe toat\u0103 durata exerci\u021biului. Expira\u021bi \u00een pozi\u021bia superioar\u0103 astfel \u00eenc\u00e2t cotul s\u0103 poat\u0103 atinge cu u\u0219urin\u021b\u0103 genunchiul opus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>3. Abdomene cu picioarele ridicate<\/strong><\/h4>\n\n\n\n<p>Asigura\u021bi-v\u0103 din nou c\u0103 partea inferioar\u0103 a spatelui este lipit\u0103 de covor, nu uita\u021bi s\u0103 expira\u021bi \u00een pozi\u021bia superioar\u0103 \u0219i \u00eendoi\u021bi u\u0219or picioarele.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>4. Abdomene laterale cu ridic\u0103ri de picioare<\/strong><\/h4>\n\n\n\n<p>Acest exerci\u021biu const\u0103 \u00een dou\u0103 pozi\u021bii. \u00cen prima pozi\u021bie, asigura\u021bi-v\u0103 c\u0103 partea inferioar\u0103 a spatelui este lipit\u0103 de saltea. Atunci c\u00e2nd v\u0103 \u00eentinde\u021bi picioarele \u00een pozi\u021bia inferioar\u0103, g\u00e2ndi\u021bi-v\u0103 c\u0103 exerci\u021biul va fi mai solicitant cu c\u00e2t v\u0103 apropia\u021bi de podea. Expira\u021bi c\u00e2nd ridica\u021bi picioarele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>5. Plank cu aducerea genunchiului spre cot<\/strong><\/h4>\n\n\n\n<p>\u00cen acest exerci\u021biu, este important s\u0103 ave\u021bi mereu o centrare ferm\u0103 a corpului. Ave\u021bi grij\u0103 s\u0103 nu v\u0103 \u00eencorda\u021bi umerii. Expira\u021bi atunci c\u00e2nd v\u0103 trage\u021bi piciorul spre corp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>6. Plank cu atingerea umerilor<\/strong><\/h4>\n\n\n\n<p>\u00cen aceast\u0103 pozi\u021bie, acorda\u021bi aten\u021bie centr\u0103rii ferme a corpului \u0219i men\u021bine\u021bi genunchii deasupra solului. Expira\u021bi \u00een momentul \u00een care v\u0103 atinge\u021bi umerii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>7. Plank lateral alternant<\/strong><\/h4>\n\n\n\n<p>Nu este indicat \u00een acest exerci\u021biu s\u0103 permite\u021bi tensiune \u00een zona mu\u0219chilor abdominali \u0219i a pelvisului. Alterna\u021bi pozi\u021biile de plank \u0219i expira\u021bi \u00een timp ce ridica\u021bi bra\u021bul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Exemplu de antrenament de 6 minute pentru acas\u0103 pentru a v\u0103 tonifia mu\u0219chii abdominali<\/h3>\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 I 6 minute de execrci\u021bii eficiente pentru abdomen I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Usf-i1J2t6I?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<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=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un antrenament corespunz\u0103tor ar trebui s\u0103 aib\u0103 o anumit\u0103 structur\u0103. <strong>Pentru prevenirea accident\u0103rilor, rezultate excelente \u0219i satisfac\u021bia lucrului bine f\u0103cut, cel mai bun mod de a v\u0103 antrena este de a efectua o u\u0219oar\u0103 \u00eenc\u0103lzire \u00eenainte \u0219i de a include o etap\u0103 de cool down \u0219i stretching dup\u0103 aceea.<\/strong> Nu uita\u021bi acest lucru, chiar dac\u0103 antrenamentul vostru este de doar 6 minute. <strong>Antrenamentul regulat al mu\u0219chilor abdominali v\u0103 ajut\u0103 s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi postura, for\u021ba func\u021bional\u0103 \u0219i echilibrul.<\/strong> A\u0219adar, voi ce mai a\u0219tepta\u021bi?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi \u00eencercat s\u0103 v\u0103 antrena\u021bi mu\u0219chii abdominali conform antrenamentului nostru? Care sunt exerci\u021biile voastre preferate \u0219i ce v\u0103 dori\u021bi mai exact \u00een programul vostru de antrenament? Spune\u021bi-ne ideile voastre \u00een comentariile. Dac\u0103 v-a pl\u0103cut articolul cu sfaturi despre acest tip de antrenament, 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\/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\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>Un abdomen tonifiat este un simbol al unei bune condi\u021bii fizice \u0219i, \u00een plus, ajut\u0103 la \u00eembun\u0103t\u0103\u021birea posturii. Antrenamentul nostru eficient pentru abdomen dureaz\u0103 foarte pu\u021bin timp \u0219i necesit\u0103 doar o saltea pentru exerci\u021bii.<\/p>\n","protected":false},"author":129,"featured_media":255892,"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":[80],"tags":[6314,7484,6458,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285638","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-abdomen","9":"tag-antrenament","10":"tag-exercitii-ro","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>Antrenament eficient de 6 minute pentru abdomen realizat acas\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ave\u021bi 6 minute la dispozi\u021bie? 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