{"id":291878,"date":"2021-12-08T14:48:55","date_gmt":"2021-12-08T13:48:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=291878"},"modified":"2022-10-05T12:21:14","modified_gmt":"2022-10-05T10:21:14","slug":"aflati-cum-sa-va-antrenati-la-bara-de-tractiuni-cu-aceste-10-exercitii-pentru-incepatori-si-sportivi-avansati","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/aflati-cum-sa-va-antrenati-la-bara-de-tractiuni-cu-aceste-10-exercitii-pentru-incepatori-si-sportivi-avansati\/","title":{"rendered":"Afla\u021bi cum s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni cu aceste 10 exerci\u021bii pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi"},"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\/aflati-cum-sa-va-antrenati-la-bara-de-tractiuni-cu-aceste-10-exercitii-pentru-incepatori-si-sportivi-avansati\/#Ce_beneficii_aduce_antrenamentul_cu_bara_de_tractiuni\" title=\"Ce beneficii aduce antrenamentul cu bara de trac\u021biuni?\">Ce beneficii aduce antrenamentul cu bara de trac\u021biuni?<\/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\/aflati-cum-sa-va-antrenati-la-bara-de-tractiuni-cu-aceste-10-exercitii-pentru-incepatori-si-sportivi-avansati\/#Cum_sa_va_antrenati_la_bara_de_tractiuni\" title=\"Cum s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni?\">Cum s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni?<\/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\/aflati-cum-sa-va-antrenati-la-bara-de-tractiuni-cu-aceste-10-exercitii-pentru-incepatori-si-sportivi-avansati\/#10_exercitii_de_baza_la_bara_de_tractiune_pentru_tonifierea_bratelor_spatelui_si_abdomenului\" title=\"10 exerci\u021bii de baz\u0103 la bara de trac\u021biune pentru tonifierea bra\u021belor, spatelui \u0219i abdomenului\">10 exerci\u021bii de baz\u0103 la bara de trac\u021biune pentru tonifierea bra\u021belor, spatelui \u0219i abdomenului<\/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\/aflati-cum-sa-va-antrenati-la-bara-de-tractiuni-cu-aceste-10-exercitii-pentru-incepatori-si-sportivi-avansati\/#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>Bara de trac\u021biuni se g\u0103se\u0219te \u00een majoritatea s\u0103lilor de sport, \u00eens\u0103 o pute\u021bi g\u0103si \u0219i \u00een afara lor. Poate c\u0103 ave\u021bi una chiar \u0219i acas\u0103, dar nu \u0219ti\u021bi prea multe despre acest tip de antrenament. Mul\u021bi oameni cred c\u0103 bara de trac\u021biuni este doar pentru b\u0103rba\u021bi, mai ales pentru cei mai puternici. Dup\u0103 ce ve\u021bi termina de citit acest articol, ve\u021bi \u00een\u021belege c\u0103 lucrurile nu stau chiar a\u0219a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bara de trac\u021biuni poate fi folosit\u0103 nu doar pentru trac\u021biuni, exerci\u021bii fizice<\/strong> sau alte cascadorii. Exist\u0103 \u0219i alte exerci\u021bii mai u\u0219oare, potrivite pentru aproape toat\u0103 lumea, pe care le ve\u021bi descoperi \u00een acest articol. Le pute\u021bi efectua pentru a v\u0103 diversifica antrenamentul \u0219i pentru a oferi corpului vostru <strong>un nou impuls muscular de dezvoltare a for\u021bei func\u021bionale.<\/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=\"Ce_beneficii_aduce_antrenamentul_cu_bara_de_tractiuni\"><\/span>Ce beneficii aduce antrenamentul cu bara de trac\u021biuni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Popularitatea exerci\u021biilor cu bara de trac\u021biuni cre\u0219te odat\u0103 cu num\u0103rul de locuri de antrenament nou construite, dar \u0219i pentru c\u0103 este un <a aria-label=\"ajutor  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bara-de-tractiuni-multifunctionala-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ajutor <\/a>la \u00eendem\u00e2n\u0103 pentru sala fitness de acas\u0103. <strong>Astfel, v\u0103 pute\u021bi antrena la bara de trac\u021biuni nu numai \u00een sala de sport, ci \u0219i acas\u0103 sau \u00een aer liber<\/strong>. La fel de bine o pute\u021bi a\u0219eza deasupra u\u0219ii, iar mini-sala voastr\u0103 de antrenament este gata. Marele avantaj este c\u0103 nu v\u0103 trebuie altceva dec\u00e2t propriul vostru corp. De asemenea, pute\u021bi s\u0103 folosi\u021bi \u0219i o<a href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\" band\u0103 elastic\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> band\u0103 elastic\u0103<\/a> pentru a v\u0103 ajuta s\u0103 efectua\u021bi exerci\u021biile.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-749x1124.jpeg\" alt=\"Ce beneficii aduce antrenamentul la bara de trac\u021biuni?\" class=\"wp-image-287754\" title=\"Ce beneficii aduce antrenamentul la bara de trac\u021biuni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Atunci c\u00e2nd face\u021bi exerci\u021bii la bara de trac\u021biuni, v\u0103 dezvolta\u021bi <strong>for\u021ba func\u021bional\u0103<\/strong>, ceea ce v\u0103 va ajuta \u00een timpul antrenamentelor cu gantere \u0219i \u00een via\u021ba de zi cu zi. Acest lucru se datoreaz\u0103 faptului c\u0103 mu\u0219chii vo\u0219tri vor lucra mai eficient \u00eempreun\u0103 cu sistemul nervos \u0219i, astfel, vor fi mai bine implica\u021bi.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul regulat la bara de trac\u021biuni nu v\u0103 va transforma \u00een Arnold Schwarzenegger, \u00eens\u0103 v\u0103 pute\u021bi a\u0219tepta cu siguran\u021b\u0103 la dezvoltarea masei musculare. Privi\u021bi, spre exemplu, la<a aria-label=\" Frank Medran (opens in a new tab)\" href=\"https:\/\/www.youtube.com\/watch?v=RFPsvF3UOdo&amp;t=3s&amp;ab_channel=FrankMedrano\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> Frank Medran<\/a> \u0219i la al\u021bi sportivi care practic\u0103 calistenia. Ace\u0219tia \u0219i-au construit corpul cu exerci\u021bii la bara de trac\u021biuni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bara de trac\u021biuni o s\u0103 v\u0103 ajute s\u0103 v\u0103 tonifia\u021bi mu\u0219chii bra\u021belor<\/strong> (umerii, biceps, triceps, antebra\u021be) \u0219i, de asemenea, mu\u0219chii <strong>spatelui<\/strong>, <strong>pieptului<\/strong> \u0219i <strong>abdomenului<\/strong>. Rezultatul nu va fi doar un corp mai tonifiat, ci \u0219i o postur\u0103 mai bun\u0103. Mai mult dec\u00e2t at\u00e2t, ve\u021bi avea o aderen\u021b\u0103 mai puternic\u0103 de care pute\u021bi profita, spre exemplu, la \u00eendrept\u0103ri. <span style=\"color:#ff6600\" class=\"tadv-color\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest tip de antrenament are, la fel ca aproape orice activitate fizic\u0103, \u0219i alte avantaje. Nu numai c\u0103 v\u0103 va ajuta s\u0103 v\u0103 <strong>dezvolta\u021bi masa muscular\u0103<\/strong>, \u00eens\u0103 ve\u021bi arde \u0219i o cantitate generoas\u0103 de calorii, <strong>sus\u021bin\u00e2nd astfel pierderea \u00een greutate<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi \u0219i condi\u021bia fizic\u0103 \u0219i mobilitatea, cum ar fi coordonarea, echilibrul sau flexibilitatea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Orice activitate fizic\u0103 are un impact pozitiv<\/strong> asupra condi\u021biei fizice \u0219i <strong>s\u0103n\u0103t\u0103\u021bii<\/strong> mintale. Cu siguran\u021b\u0103 cunoa\u0219te\u021bi acel sentiment minunat de dup\u0103 antrenament. Acesta este cauzat de endorfine (hormonii fericirii), care v\u0103 vor oferi o stare de fericire \u0219i de \u00eencredere pentru a v\u0103 sim\u021bi motiva\u021bi s\u0103 face\u021bi din nou mi\u0219care. <span style=\"color:#ff6600\" class=\"tadv-color\">[3-5]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_va_antrenati_la_bara_de_tractiuni\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la exerci\u021biile la bara de trac\u021biuni, chiar dac\u0103 sunte\u021bi \u00eencep\u0103tori. Dac\u0103 v\u0103 ve\u021bi antrena \u00een mod regulat, ve\u021bi observa \u00een cur\u00e2nd primele rezultate extraordinare.<\/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\"><li><strong>Cele mai multe exerci\u021bii la bara de trac\u021biuni pot fi adaptate abilit\u0103\u021bilor voastre<\/strong>. Dac\u0103 dori\u021bi s\u0103 fie mai u\u0219or, utiliza\u021bi o <a aria-label=\"band\u0103 elastic\u0103 (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a> sau un extensor. Acesta va reduce greutatea \u0219i o s\u0103 v\u0103 ajute s\u0103 lupta\u021bi \u00eempotriva gravita\u021biei. Dac\u0103, pe de alt\u0103 parte, exerci\u021biile de baz\u0103 sunt prea u\u0219oare pentru voi, ad\u0103uga\u021bi pu\u021bin\u0103 sarcin\u0103 \u0219i trece\u021bi la nivelul urm\u0103tor. Pute\u021bi \u00eencerca s\u0103 v\u0103 antrena\u021bi cu o <a aria-label=\"vest\u0103 cu greut\u0103\u021bi (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 cu greut\u0103\u021bi<\/a> sau s\u0103 ata\u0219a\u021bi <a aria-label=\"greut\u0103\u021bi pentru glezne. (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne.<\/a> O alt\u0103 op\u021biune este o <a aria-label=\"centur\u0103 (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/centura-pentru-flotari-la-paralele-dip-belt-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">centur\u0103<\/a> pe care s\u0103 ag\u0103\u021ba\u021bi un <a aria-label=\"kettlebell (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>.<\/li><li><strong>Include\u021bi antrenamentele selectate \u00een mod regulat<\/strong>, cel pu\u021bin de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. La \u00eenceput, este suficient s\u0103 face\u021bi doar c\u00e2teva repet\u0103ri (de exemplu, 6-12 exerci\u021bii, 3-5 seturi). M\u0103ri\u021bi aceste numere treptat pe m\u0103sur\u0103 ce v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi.<\/li><li><strong>\u00cencerca\u021bi s\u0103 efectua\u021bi fiecare exerci\u021biu \u00eencet \u00een timp ce v\u0103 controla\u021bi mi\u0219carea<\/strong>. Prioritatea voastr\u0103 trebuie s\u0103 fie o performan\u021b\u0103 corect\u0103, nu num\u0103rul de repet\u0103ri. Ve\u021bi deveni mai buni doar st\u0103p\u00e2nind corect tehnica. Ve\u021bi \u00eenv\u0103\u021ba s\u0103 v\u0103 implica\u021bi mu\u0219chii potrivi\u021bi \u0219i ve\u021bi preveni accident\u0103rile \u0219i posibilele dezechilibre musculare.<\/li><li><strong>Pe scurt, nu trebuie s\u0103 pierde\u021bi tot timpul cu antrenamentul la bara de trac\u021biuni<\/strong>, ci pute\u021bi alege doar c\u00e2teva dintre exerci\u021biile de mai jos. De exemplu, ve\u021bi avea nevoie de trac\u021biuni cu priz\u0103 larg\u0103 pentru a v\u0103 antrena mu\u0219chii spatelui, \u00een timp ce pentru a v\u0103 exersa bicepsul, ve\u021bi avea nevoie de trac\u021biuni chin-up, \u00eens\u0103 pute\u021bi ad\u0103uga ridic\u0103ri de genunchi sau L-sit la exerci\u021biile preferate pentru abdomene.<\/li><li><strong>Atunci c\u00e2nd v\u0103 decide\u021bi s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni, lua\u021bi cu voi \u0219i <a aria-label=\"setul de suspensie (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">setul de suspensie<\/a> sau <a aria-label=\"inelele pentru gimnastic\u0103 (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/inele-de-gimnastica-crossfit-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">inelele pentru gimnastic\u0103<\/a><\/strong>. Pute\u021bi ata\u0219a cu u\u0219urin\u021b\u0103 aceste ajutoare pe bara de trac\u021biune \u0219i astfel ve\u021bi lucra eficient bra\u021bele, partea central\u0103 a corpului \u0219i picioarele. Acest lucru o s\u0103 v\u0103 modifice antrenamentul \u0219i mai mult. \u0218i \u00een acela\u021bi timp, ve\u021bi angaja mai mul\u021bi mu\u0219chi. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi \u00een c\u0103utarea altor modalit\u0103\u021bi de a v\u0103 tonifia partea superioar\u0103 a trunchiului, \u00eencerca\u021bi antrenamentul din articolul nostru <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 antrena\u021bi cu un set de suspensie? descoperi\u021bi exerci\u021bii eficiente pentru \u00eentregul corp<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36229,36304,48922,48835,48829,51082,47623,36310,46021,53353,36352,36346 \" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_exercitii_de_baza_la_bara_de_tractiune_pentru_tonifierea_bratelor_spatelui_si_abdomenului\"><\/span>10 exerci\u021bii de baz\u0103 la bara de trac\u021biune pentru tonifierea bra\u021belor, spatelui \u0219i abdomenului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu uita\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi u\u0219or \u00eenainte de antrenament (cu o alergare pe loc sau <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\u0103rind coarda<\/a>). Apoi \u00eenc\u0103lzi\u021bi-v\u0103 tot corpul efectu\u00e2nd mi\u0219c\u0103ri circulare cu articula\u021biile mari. Apoi, opri\u021bi-v\u0103 c\u00e2teva minute \u0219i pentru un stretching.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021biile de mai jos v\u0103 vor tonifia \u00eentreaga parte superioar\u0103 a corpului. Unele dintre ele, cum ar fi trac\u021biunile scapulare sau negative, v\u0103 vor ajuta \u00een drumul c\u0103tre prima trac\u021biune. Iar dac\u0103 tot nu reu\u0219i\u021bi, lua\u021bi un extensor pentru a v\u0103 ajuta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Trac\u021biunile scapulare<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere<\/strong>: prinde\u021bi bara cu o priz\u0103 mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor (palmele sunt \u00een pozi\u021bia opus\u0103 fa\u021b\u0103 de voi). Activa\u021bi-v\u0103 trunchiul \u0219i l\u0103sa\u021bi-v\u0103 picioarele s\u0103 at\u00e2rne \u00een mod natural.<\/li><li><strong>Efectuarea exerci\u021biului:<\/strong> trage\u021bi omopla\u021bii \u00een acela\u0219i timp \u0219i umerii departe de urechi \u00een timp ce expira\u021bi cu ajutorul unei mi\u0219c\u0103ri controlate. R\u0103m\u00e2ne\u021bi \u00een pozi\u021bia superioar\u0103 timp de o secund\u0103, apoi reveni\u021bi la pozi\u021bia de pornire \u0219i repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>balansare, mi\u0219care necontrolat\u0103, raz\u0103 de mi\u0219care insuficient\u0103 sau excesiv\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Scapula-pull-up.gif\" alt=\"Cum se efectueaz\u0103 trac\u021biunile scapulare?\" class=\"wp-image-287784\" width=\"853\" height=\"480\" title=\"Cum se efectueaz\u0103 corect trac\u021biunile scapulare?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Trac\u021biunile negative<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere: <\/strong>prinde\u021bi bara cu o priz\u0103 mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor \u0219i ajunge\u021bi \u00een pozi\u021bia superioar\u0103 de trac\u021biune (nu ezita\u021bi s\u0103 trece\u021bi de aceasta sau s\u0103 folosi\u021bi o cutie pliometric\u0103). Activa\u021bi-v\u0103 trunchiul, dar \u0219i mu\u0219chii spatelui \u0219i ai bra\u021belor.<\/li><li><strong>Efectuarea exerci\u021biului:<\/strong> cobor\u00e2\u021bi \u00een pozi\u021bia inferioar\u0103 c\u00e2t mai lent posibil \u00een timp ce expira\u021bi. Odat\u0103 ce coatele sunt aproape \u00eentinse, r\u0103m\u00e2ne\u021bi pe cutie sau pe sol. Reveni\u021bi \u00een pozi\u021bia de pornire \u0219i repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>cobor\u00e2re prea rapid\u0103, mi\u0219c\u0103ri necontrolate, balansare, activarea insuficient\u0103 sau excesiv\u0103 a mu\u0219chilor spatelui, bra\u021belor \u0219i abdomenului.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Negative-pull-ups.gif\" alt=\"Cum se efectueaz\u0103 corect trac\u021biunile negative?\" class=\"wp-image-287801\" width=\"853\" height=\"480\" title=\"Cum se efectueaz\u0103 corect trac\u021biunile negative?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3.Trac\u021biuni la b\u0103rbie<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere: <\/strong>prinde\u021bi bara cu o priz\u0103 la l\u0103\u021bimea umerilor (palmele sunt orientate spre voi). L\u0103sa\u021bi-v\u0103 picioarele s\u0103 at\u00e2rne sau \u00eendoi\u021bi-le \u0219i \u00eencruci\u0219a\u021bi-le. Activa\u021bi-v\u0103 trunchiul.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>trage\u021bi omopla\u021bii \u00een acela\u0219i timp \u0219i activa\u021bi mu\u0219chii spatelui \u0219i ai bra\u021belor \u00een timp ce expira\u021bi. \u00cencepe\u021bi s\u0103 v\u0103 trage\u021bi corpul \u00een sus. Pieptul este orientat spre bar\u0103. Odat\u0103 ce capul este u\u0219or deasupra barei, \u00eencepe\u021bi s\u0103 cobor\u00e2\u021bi \u00eencet \u00een timp ce inspira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103, \u021bine\u021bi umerii \u00eenapoi \u0219i \u00een jos. Repeta\u021bi trac\u021biunea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>balansare, raz\u0103 de mi\u0219care insuficient\u0103, spatele este arcuit \u00een pozi\u021bia superioar\u0103, umerii sunt ridica\u021bi sau v\u0103 ajuta\u021bi de picioare.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Chin-up-podhmat.gif\" alt=\"Cum se efectueaz\u0103 corect chin-ups?\" class=\"wp-image-287816\" width=\"853\" height=\"480\" title=\"Cum se efectueaz\u0103 corect chin-ups?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Trac\u021biuni cu priz\u0103 \u00eengust\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere: <\/strong>prinde\u021bi bara cu o priz\u0103 mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor (palmele sunt \u00eendreptate invers fa\u021b\u0103 de voi). L\u0103sa\u021bi-v\u0103 picioarele s\u0103 at\u00e2rne sau \u00eendoi\u021bi-le \u0219i \u00eencruci\u0219a\u021bi-le. Activa\u021bi-v\u0103 trunchiul.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>trage\u021bi omopla\u021bii \u00een acela\u0219i timp \u0219i activa\u021bi mu\u0219chii spatelui \u0219i ai bra\u021belor \u00een timp ce expira\u021bi. \u00cencepe\u021bi s\u0103 v\u0103 trage\u021bi corpul \u00een sus. Pieptul este orientat spre bar\u0103. Odat\u0103 ce capul este u\u0219or deasupra barei, \u00eencepe\u021bi s\u0103 cobor\u00e2\u021bi \u00eencet \u00een timp ce inspira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103, \u021bine\u021bi umerii \u00eenapoi \u0219i \u00een jos. Repeta\u021bi trac\u021biunea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>balansare, raz\u0103 de mi\u0219care insuficient\u0103, spatele este arcuit, umerii sunt ridica\u021bi, v\u0103 ajuta\u021bi de picioare.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Pull-up-nadhmat-na-uzko.gif\" alt=\"Cum se efectueaz\u0103 corect trac\u021biunile cu priz\u0103 \u00eengust\u0103?\" class=\"wp-image-287834\" width=\"853\" height=\"480\" title=\"Cum se efectueaz\u0103 corect trac\u021biunile cu priz\u0103 \u00eengust\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Trac\u021biuni cu priz\u0103 larg\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere: <\/strong>prinde\u021bi bara cu o priz\u0103 mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor (palmele sunt \u00eendreptate invers fa\u021b\u0103 de voi). L\u0103sa\u021bi-v\u0103 picioarele s\u0103 at\u00e2rne sau \u00eendoi\u021bi-le \u0219i \u00eencruci\u0219a\u021bi-le. Activa\u021bi-v\u0103 trunchiul.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>trage\u021bi omopla\u021bii \u00een acela\u0219i timp \u0219i activa\u021bi mu\u0219chii spatelui \u0219i ai bra\u021belor \u00een timp ce expira\u021bi. \u00cencepe\u021bi s\u0103 v\u0103 trage\u021bi corpul \u00een sus. Pieptul este orientat spre bar\u0103. Odat\u0103 ce capul este u\u0219or deasupra barei, \u00eencepe\u021bi s\u0103 cobor\u00e2\u021bi \u00eencet \u00een timp ce inspira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103, \u021bine\u021bi umerii \u00eenapoi \u0219i \u00een jos. Repeta\u021bi trac\u021biunea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>balansare, raz\u0103 de mi\u0219care insuficient\u0103, spatele este arcuit, umerii sunt ridica\u021bi, v\u0103 ajuta\u021bi de picioare.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Pull-up-nadhmat-na-siroko.gif\" alt=\"Cum se efectueaz\u0103 corect trac\u021biunile cu priz\u0103 larg\u0103?\" class=\"wp-image-287852\" width=\"853\" height=\"480\" title=\"Cum se efectueaz\u0103 corect trac\u021biunile cu priz\u0103 larg\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u00cendoirea genunchilor din at\u00e2rnat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere: <\/strong>prinde\u021bi bara cu o priz\u0103 mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor (palmele sunt \u00eendreptate invers fa\u021b\u0103 de voi). Trage\u021bi omopla\u021bii \u00een acela\u0219i timp \u0219i \u00eendoi\u021bi picioarele.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>activa\u021bi-v\u0103 abdomenul \u00een timp ce expira\u021bi \u0219i ridica\u021bi genunchii spre trunchi. Omopla\u021bii r\u0103m\u00e2n \u00een jos pe tot parcursul exerci\u021biului. Reveni\u021bi la pozi\u021bia de pornire \u00een timp ce inspira\u021bi. Repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>balansare, mi\u0219care necontrolat\u0103, omopla\u021bii sunt ridica\u021bi, v\u0103 ajuta\u021bi de picioare.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Knee-raises.gif\" alt=\"Cum se efectueaz\u0103 corect \u00eendoirea genunchilor din at\u00e2rnat?\" class=\"wp-image-287867\" width=\"853\" height=\"480\" title=\"Cum se efectueaz\u0103 corect \u00eendoirea genunchilor din at\u00e2rnat?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. \u00cendoirea genunchilor oblic din at\u00e2rnat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere: <\/strong>prinde\u021bi bara cu o priz\u0103 mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor (palmele sunt \u00eendreptate invers fa\u021b\u0103 de voi). Trage\u021bi omopla\u021bii \u00een acela\u0219i timp \u0219i \u00eentinde\u021bi picioarele.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>ridica\u021bi genunchii oblic spre trunchi activ\u00e2nd abdomenul \u00een timp ce expira\u021bi. Genunchii aproape c\u0103 v\u0103 ating bra\u021bele. Omopla\u021bii r\u0103m\u00e2n \u00een jos pe tot parcursul exerci\u021biului. Extinde\u021bi picioarele \u00een timp ce inspira\u021bi \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Repeta\u021bi mi\u0219carea \u00een cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>balansare, mi\u0219care necontrolat\u0103, omopla\u021bii sunt ridica\u021bi, v\u0103 ajuta\u021bi de picioare.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Twisted-knee-raises.gif\" alt=\"Cum se efectueaz\u0103 corect \u00eendoirea genunchilor oblic din at\u00e2rnat?\" class=\"wp-image-287881\" width=\"853\" height=\"480\" title=\"Cum se efectueaz\u0103 corect \u00eendoirea genunchilor oblic din at\u00e2rnat?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Trac\u021biuni cu picioarele ridicate la 90 de grade<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere: <\/strong>prinde\u021bi bara cu o priz\u0103 mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor (palmele sunt \u00eendreptate invers fa\u021b\u0103 de voi). Trage\u021bi omopla\u021bii \u00een acela\u0219i timp \u0219i \u00eentinde\u021bi picioarele.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>Ridica\u021bi picioarele extinse p\u00e2n\u0103 c\u00e2nd acestea creeaz\u0103 un unghi drept cu corpul (sau p\u00e2n\u0103 c\u00e2nd corpul v\u0103 permite acest lucru) activ\u00e2nd abdomenul \u00een timp ce expira\u021bi. R\u0103m\u00e2ne\u021bi o secund\u0103 \u00een aceast\u0103 pozi\u021bie \u0219i apoi \u00eencepe\u021bi s\u0103 cobor\u00e2\u021bi picioarele cu o mi\u0219care controlat\u0103 \u00een timp ce inspira\u021bi. Repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>balansare, mi\u0219care necontrolat\u0103, omopla\u021bii sunt ridica\u021bi, raz\u0103 de mi\u0219care insuficient\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Straight-leg-raises.gif\" alt=\"Cum se efectueaz\u0103 corect trac\u021biunile cu picioarele ridicate la 90 de grade?\" class=\"wp-image-287895\" width=\"853\" height=\"480\" title=\"Cum se efectueaz\u0103 corect trac\u021biunile cu picioarele ridicate la 90 de grade?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Trac\u021biuni Hanging L-Sit<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere: <\/strong>prinde\u021bi bara cu o priz\u0103 mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor (palmele sunt \u00eendreptate invers fa\u021b\u0103 de voi). Trage\u021bi omopla\u021bii \u00een acela\u0219i timp \u0219i \u00eentinde\u021bi picioarele.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>ridica\u021bi picioarele extinse p\u00e2n\u0103 c\u00e2nd acestea creeaz\u0103 un unghi drept cu corpul (sau p\u00e2n\u0103 c\u00e2nd corpul v\u0103 permite acest lucru) activ\u00e2nd abdomenul \u00een timp ce expira\u021bi. R\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie c\u00e2t mai mult posibil \u0219i apoi cobor\u00e2\u021bi picioarele \u00een jos. Repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>mi\u0219c\u0103ri necontrolate \u0219i balansare excesiv\u0103, omopla\u021bii sunt ridica\u021bi, r\u0103m\u00e2ne\u021bi \u00een pozi\u021bia superioar\u0103 prea pu\u021bin timp.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-L-sit-hold.gif\" alt=\"Cum se efectueaz\u0103 corect hanging L-sit?\" class=\"wp-image-287909\" width=\"853\" height=\"480\" title=\"Cum se efectueaz\u0103 corect hanging L-sit?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Trac\u021biuni cu degetele de la picioare c\u0103tre bar\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eencepere: <\/strong>prinde\u021bi bara cu o priz\u0103 mai larg\u0103 dec\u00e2t l\u0103\u021bimea umerilor (palmele sunt \u00eendreptate invers fa\u021b\u0103 de voi). Trage\u021bi omopla\u021bii \u00een acela\u0219i timp \u0219i \u00eentinde\u021bi picioarele.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>\u00eencerca\u021bi s\u0103 atinge\u021bi bara cu picioarele \u00eentinse activ\u00e2nd abdomenul \u00een timp ce expira\u021bi. Reveni\u021bi \u00eencet la pozi\u021bia de pornire \u0219i repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>balansare, mi\u0219care necontrolat\u0103, omopla\u021bii sunt ridica\u021bi, raz\u0103 de mi\u0219care insuficient\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Toes-to-bar.gif\" alt=\"Cum se execut\u0103 corect trac\u021biunile cu degetele de la picioare c\u0103tre bar\u0103?\" class=\"wp-image-287923\" width=\"853\" height=\"480\" title=\"Cum se execut\u0103 corect trac\u021biunile cu degetele de la picioare c\u0103tre bar\u0103?\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu bara de trac\u021biuni v\u0103 pute\u021bi antrena aproape oriunde. Tot ce trebuie s\u0103 face\u021bi este s\u0103 merge\u021bi la sal\u0103 sau \u00eentr-un loc special amenajat pentru antrenament din apropierea voastr\u0103. Atunci c\u00e2nd dori\u021bi s\u0103 v\u0103 antrena\u021bi acas\u0103, a\u0219eza\u021bi bara pe u\u0219\u0103 sau prinde\u021bi-o de tavan. Acest lucru v\u0103 va permite s\u0103 efectua\u021bi diverse varia\u021bii de trac\u021biuni, precum \u0219i multe exerci\u021bii eficiente pentru abdomene. <strong>Antrenamentul cu bara de trac\u021biuni v\u0103 va \u00eembun\u0103t\u0103\u021bi postura, v\u0103 va tonifia bra\u021bele, spatele \u0219i abdomenul<\/strong>. \u00cen plus, ve\u021bi c\u00e2\u0219tiga mai mult\u0103 for\u021b\u0103 func\u021bional\u0103 \u0219i astfel ve\u021bi avea un control mai bun asupra mu\u0219chilor vo\u0219tri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, exerci\u021biile la bara de trac\u021biuni sunt foarte eficiente \u0219i, odat\u0103 ce persevera\u021bi, ve\u021bi observa foarte repede o \u00eembun\u0103t\u0103\u021bire \u0219i o dezvoltare a mu\u0219chilor spatelui. Apoi pute\u021bi efectua, spre exemplu, mai multe repet\u0103ri ale exerci\u021biilor sau le pute\u021bi efectua chiar mai bine. Aceasta este o modalitate u\u0219oar\u0103 de a v\u0103 \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 \u0219i bun\u0103starea mintal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri. Cu siguran\u021b\u0103 vor aprecia aceste sfaturi despre exerci\u021biile la bara de trac\u021biuni.<\/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\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti-Purpose Workout Bars\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>Cum s\u0103 v\u0103 antrena\u021bi corect la bara de trac\u021biuni \u0219i cum s\u0103 st\u0103p\u00e2ni\u021bi trac\u021biunile? \u00cen acest articol, ve\u021bi g\u0103si 10 exerci\u021bii eficiente pentru bra\u021be, spate \u0219i un abdomen mai puternic.<\/p>\n","protected":false},"author":129,"featured_media":287951,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7106,7484,6458,7664],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-291878","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-accesorii-fitness","9":"tag-antrenament","10":"tag-exercitii-ro","11":"tag-tractiuni","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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