{"id":293802,"date":"2021-10-08T10:29:12","date_gmt":"2021-10-08T08:29:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=293802"},"modified":"2022-02-07T13:48:14","modified_gmt":"2022-02-07T12:48:14","slug":"10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness\/","title":{"rendered":"10 exerci\u021bii eficiente pentru partea central\u0103 a corpului \u0219i fesieri cu mingea fitness"},"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\/10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness\/#Care_sunt_beneficiile_antrenamentelor_cu_mingea_fitness\" title=\"Care sunt beneficiile antrenamentelor cu mingea fitness?\">Care sunt beneficiile antrenamentelor cu mingea fitness?<\/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\/10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness\/#Cum_sa_va_antrenati_cu_mingea_fitness\" title=\"Cum s\u0103 v\u0103 antrena\u021bi cu mingea fitness?\">Cum s\u0103 v\u0103 antrena\u021bi cu mingea fitness?<\/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\/10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness\/#10_exercitii_de_stabilitate_pentru_tonifierea_partii_centrale_a_corpului_picioarelor_si_feselor\" title=\"10 exerci\u021bii de stabilitate pentru tonifierea p\u0103r\u021bii centrale a corpului, picioarelor \u0219i feselor\">10 exerci\u021bii de stabilitate pentru tonifierea p\u0103r\u021bii centrale a corpului, picioarelor \u0219i feselor<\/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\/10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness\/#Antrenament_pentru_partea_superioara_si_fesieri_cu_mingea_fitness\" title=\"Antrenament pentru partea superioar\u0103 \u0219i fesieri cu mingea fitness\">Antrenament pentru partea superioar\u0103 \u0219i fesieri cu mingea fitness<\/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\/10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness\/#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>Aceast\u0103 minge colorat\u0103 \u0219i de dimensiuni mari a fost conceput\u0103 nu doar pentru a sta pe ea sau pentru a v\u0103 \u00eentinde ocazional spatele. Este un ajutor multifunc\u021bional ce poate fi folosit pentru antrenamentul complet al corpului \u0219i care v\u0103 poate ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi echilibrul. <strong>Pute\u021bi s\u0103 v\u0103 antrena\u021bi cu aceast\u0103 minge at\u00e2t din confortul casei voastre, c\u00e2t \u0219i la sal\u0103, diversific\u00e2ndu-v\u0103 astfel antrenamentul<\/strong>. Dac\u0103 v-a\u021bi s\u0103turat deja de exerci\u021biile ce implic\u0103 greutatea corporal\u0103 sau de antrenamentele cu gantere sau dac\u0103 ave\u021bi nevoie de un nou impuls, mingea de fitness ar putea fi alegerea potrivit\u0103 pentru voi! \u00cen acest articol ave\u021bi prezentate 10 exerci\u021bii eficiente cu mingea de fitness pentru a v\u0103 tonifia trunchiul, picioarele \u0219i mu\u0219chii fesieri.<\/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=\"Care_sunt_beneficiile_antrenamentelor_cu_mingea_fitness\"><\/span>Care sunt beneficiile antrenamentelor cu mingea fitness?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mingea fitness este un ajutor practic pentru antrenamente pe care o pute\u021bi achizi\u021biona \u0219i depozita cu u\u0219urin\u021b\u0103 acas\u0103. O pute\u021bi umfla pur \u0219i simplu cu ajutorul unei pompe \u0219i este gata de antrenament. De asemenea, este potrivit\u0103 \u0219i pentru persoanele care au un loc de munc\u0103 sedentar \u0219i care sufer\u0103 de dureri de spate. Trebuie s\u0103 \u0219ti\u021bi c\u0103 <strong>atunci c\u00e2nd sta\u021bi \u0219i v\u0103 balansa\u021bi pe o minge fitness, v\u0103 implica\u021bi mu\u0219chii profunzi ai sistemului de stabilizare<\/strong> (ai trunchiului), ceea ce poate duce la o postur\u0103 mai bun\u0103 a corpului. Cu toate acestea, nu este indicat s\u0103 sta\u021bi pe minge toat\u0103 ziua, deoarece v\u0103 pute\u021bi suprasolicita mu\u0219chii activi ai spatelui \u0219i abdomenului. Pentru \u00eenceput, 30 de minute sunt suficiente.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, dac\u0103 dori\u021bi s\u0103 profita\u021bi la maximum de acest ajutor at\u00e2t de la \u00eendem\u00e2n\u0103, trebuie s\u0103 face\u021bi mai mult dec\u00e2t s\u0103 sta\u021bi pe el. De asemenea, este recomandabil s\u0103 \u00eel include\u021bi \u00een rutina de antrenament. Acest ajutor pentru stabilitate <strong>v\u0103 va testa perfect echilibrul \u0219i abilit\u0103\u021bile de coordonare<\/strong>. Dac\u0103 acestea sunt punctele voastre slabe, nu v\u0103 face\u021bi griji. Antrenamentele regulate cu mingea de fitness v\u0103 pot \u00eembun\u0103t\u0103\u021bi \u00eencetul cu \u00eencetul aceste aspecte. <span style=\"color:#ff6600\" class=\"tadv-color\">[3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\"Mingea fitness  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mingea fitness <\/a>v\u0103 implic\u0103 \u0219i v\u0103 tonifiaz\u0103 \u0219i mu\u0219chii de pe partea superioar\u0103 a corpului<\/strong>, denumit\u0103 \u0219i trunchi sau sistem profund de stabilizare a coloanei vertebrale. Acest lucru este esen\u021bial nu numai pentru o postur\u0103 corect\u0103 a corpului \u00een timpul activit\u0103\u021bilor zilnice, ci \u0219i pentru orice sport. Un trunchi puternic ajut\u0103 la ridicarea de greut\u0103\u021bi, la alergare \u0219i la alte activit\u0103\u021bi preferate. \u00cen acela\u0219i timp, ve\u021bi evita eventualele accident\u0103ri din timpul antrenamentelor. \u00cen func\u021bie de exerci\u021biile pe care alege\u021bi s\u0103 le include\u021bi \u00een rutina voastr\u0103, ve\u021bi putea s\u0103 v\u0103 implica\u021bi \u0219i celelalte p\u0103r\u021bi ale corpului. Astfel, mingea de fitness v\u0103 permite s\u0103 v\u0103 antrena\u021bi <strong>mu\u0219chii bra\u021belor, spatelui \u0219i ai picioarelor<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi \u00een c\u0103utarea altor modalit\u0103\u021bi de a tonifia partea superioar\u0103 a corpului, \u00eencerca\u021bi antrenamentul propus de noi \u00een articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-cu-un-set-de-suspensie-descoperiti-exerciiti-eficiente-pentru-intregul-corp\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" 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 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\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg\" alt=\"Care sunt beneficiile exerci\u021biilor cu mingea fitness?\" class=\"wp-image-283665\" width=\"843\" height=\"562\" title=\"Care sunt beneficiile exerci\u021biilor cu mingea de fitness?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3.jpeg 1600w\" 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_antrenati_cu_mingea_fitness\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi cu mingea fitness?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen plus fa\u021b\u0103 de minge, ve\u021bi avea nevoie de o saltea \u0219i de mult spa\u021biu \u00een jurul vostru pentru a v\u0103 antrena. Pute\u021bi alege doar c\u00e2teva dintre exerci\u021biile prezentate mai jos pe care s\u0103 le include\u021bi \u00een antrenamentul vostru sau le pute\u021bi \u00eencerca pe toate cele 10.<\/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\">Spre exemplu, \u00eencerca\u021bi HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>efectua\u021bi un exerci\u021biu timp de 30 de secunde, urmat de o pauz\u0103 de 30 de secunde,<\/li><li>trece\u021bi la un alt exerci\u021biu \u0219i finaliza\u021bi setul atunci c\u00e2nd le parcurge\u021bi pe toate<\/li><li>dac\u0103 include\u021bi toate cele 10 exerci\u021bii, un set va dura 10 minute,<\/li><li>face\u021bi o pauz\u0103 de 1-2 minute \u00eentre seturi,<\/li><li>completa\u021bi 2-3 seturi \u00een acest fel.<\/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\">Sau un antrenament de circuit:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>efectua\u021bi pe r\u00e2nd c\u00e2te 8-20 de repet\u0103ri din fiecare exerci\u021biu,<\/li><li>\u00een cazul exerci\u021biilor izometrice, cum ar fi plank, \u00eencerca\u021bi s\u0103 r\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie cel pu\u021bin 20 de secunde,<\/li><li>completa\u021bi 2-3 seturi \u00een acest fel.<\/li><li>face\u021bi o pauz\u0103 de 1-2 minute \u00eentre seturi.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_exercitii_de_stabilitate_pentru_tonifierea_partii_centrale_a_corpului_picioarelor_si_feselor\"><\/span>10 exerci\u021bii de stabilitate pentru tonifierea p\u0103r\u021bii centrale a corpului, picioarelor \u0219i feselor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceste exerci\u021bii sunt minunate pentru partea superioar\u0103 a corpului, dar \u0219i pentru mu\u0219chii picioarelor \u0219i ai feselor. \u00cencerca\u021bi s\u0103 le efectua\u021bi \u00eencet \u00een timp ce v\u0103 controla\u021bi mi\u0219carea, deoarece necesit\u0103 o stabilitate \u0219i o coordonare deosebit\u0103. Nu uita\u021bi s\u0103 face\u021bi <strong>o \u00eenc\u0103lzire u\u0219oar\u0103<\/strong> \u00eenainte de antrenament (alerg\u00e2nd pe loc sau s\u0103rind coarda). Apoi, <strong>\u00eenc\u0103lzi\u021bi-v\u0103 tot corpul<\/strong> efectu\u00e2nd mi\u0219c\u0103ri circulare cu articula\u021biile mari. Dup\u0103 aceasta, petrece\u021bi c\u00e2teva minute \u0219i cu pu\u021bin <strong>stretching<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput<\/strong>: A\u0219eza\u021bi-v\u0103 antebra\u021bele pe minge \u0219i \u00eentinde\u021bi picioarele. \u021aine\u021bi-v\u0103 corpul \u00eencordat \u0219i \u00eencerca\u021bi s\u0103-l men\u021bine\u021bi aliniat cu mingea.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: Respira\u021bi \u00een mod natural, men\u021bine\u021bi-v\u0103 corpul \u00eencordat \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie pentru c\u00e2teva secunde.<\/li><li><strong>Gre\u0219eli frecvente<\/strong>: spatele este arcuit, pelvisul este prea ridicat.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Plank.gif\" alt=\"Cum se execut\u0103 plank-ul cu mingea de fitness\" class=\"wp-image-283693\" title=\"Cum se execut\u0103 plank-ul cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rota\u021bie<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput<\/strong>: Pozi\u021bie medie, cu picioarele la l\u0103\u021bimea umerilor. Apuca\u021bi mingea de fitness cu bra\u021bele \u00eentinse, \u00eendrepta\u021bi spatele \u0219i \u021bine\u021bi mingea \u00een fa\u021b\u0103.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: \u00cencorda\u021bi-v\u0103 abdomenul \u0219i roti\u021bi mingea \u00een lateral. Mi\u0219carea trebuie s\u0103 provin\u0103 din partea superioar\u0103 a corpului. \u021aine\u021bi bra\u021bele \u00eentinse. Reveni\u021bi \u00een pozi\u021bia central\u0103 \u0219i efectua\u021bi aceea\u0219i mi\u0219care c\u0103tre cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente<\/strong>: Bra\u021bele sunt \u00eendoite, rota\u021bie insuficient\u0103 sau excesiv\u0103, spate arcuit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Rotacie.gif\" alt=\"Cum se execut\u0103 rota\u021bia cu mingea de fitness\" class=\"wp-image-283707\" title=\"Cum se execut\u0103 rota\u021bia cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Fand\u0103ri<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput<\/strong>: Ridica\u021bi-v\u0103 \u00een picioare \u0219i plasa\u021bi mingea \u00een spatele vostru. \u00cendoi\u021bi-v\u0103 genunchii \u0219i pune\u021bi tibia pe minge. Cel\u0103lalt picior este \u00een pozi\u021bie vertical\u0103. Bra\u021bele trebuie s\u0103 fie de-a lungul corpului.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: \u00cencorda\u021bi corpul \u0219i \u00eempinge piciorul \u00een spate pe minge. \u00cen acela\u0219i timp, \u00eendoi\u021bi piciorul de sprijin \u0219i \u00eentinde\u021bi bra\u021bele \u00eenainte pentru o stabilitate mai bun\u0103. \u00cencerca\u021bi s\u0103 crea\u021bi o linie cu corpul \u00een pozi\u021bia inferioar\u0103. Mai \u00eent\u00e2i completa\u021bi un set pe un picior, apoi pe cel\u0103lalt.<\/li><li><strong>Gre\u0219eli frecvente<\/strong>: Raza mic\u0103 de mi\u0219care, corpul se rote\u0219te \u00een lateral.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Vypady.gif\" alt=\"Fand\u0103ri cu mingea de fitness\" class=\"wp-image-283721\" title=\"Cum se execut\u0103 fand\u0103rile cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Genuflexiuni<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput<\/strong>: Pozi\u021bie medie, picioarele dep\u0103rtate la l\u0103\u021bimea umerilor. Prinde\u021bi mingea de ambele p\u0103r\u021bi, ridica\u021bi capul \u0219i \u00eendrepta\u021bi spatele. \u00cencorda\u021bi-v\u0103 partea superioar\u0103 a corpului. Bra\u021bele r\u0103m\u00e2n \u00eentinse.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: Face\u021bi o genuflexiune cu mingea deasupra capului. \u00cencerca\u021bi s\u0103 v\u0103 l\u0103sa\u021bi \u00een jos ca \u0219i cum v-a\u021bi a\u0219eza pe scaun. Men\u021bine\u021bi spatele curbat \u0219i greutatea corporal\u0103 pe \u00eentregul picior. Nu este nevoie s\u0103 cobor\u00e2\u021bi prea jos, un unghi de 90\u00b0 la genunchi este suficient.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Spatele este arcuit, \u00eenclinat \u00eenainte, raza de mi\u0219care prea mic\u0103, genunchii nu sunt alinia\u021bi cu gleznele \u0219i degetele de la picioare.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Drep.gif\" alt=\"Cum se execut\u0103 genuflexiunile cu mingea de fitness\" class=\"wp-image-283735\" title=\"Cum se execut\u0103 genuflexiunile cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Abdomene<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput: <\/strong>\u00centinde\u021bi-v\u0103 cu spatele pe mingea de fitness, genunchii trebuie s\u0103 fie \u00eendoi\u021bi iar picioarele lipite de podea. \u00cendoi\u021bi coatele \u0219i a\u0219eza\u021bi-le pe t\u00e2mple.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: \u00cencepe\u021bi s\u0103 face\u021bi abdomene \u00eencord\u00e2ndu-v\u0103 abdomenul. Inspira\u021bi \u00een pozi\u021bia inferioar\u0103, expira\u021bi \u00een pozi\u021bia superioar\u0103. \u00cen timp ce urca\u021bi, ridica\u021bi doar capul, g\u00e2tul \u0219i partea superioar\u0103 a spatelui.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>abdomenul nu este implicat suficient.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Crunches.gif\" alt=\"Cum se execut\u0103 abdomenele cu mingea de fitness\" class=\"wp-image-283749\" title=\"Cum se execut\u0103 abdomenele cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Dead Bug <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput<\/strong>: \u00centinde\u021bi-v\u0103 pe spate, apuca\u021bi mingea de fitness cu m\u00e2inile \u0219i ridica\u021bi-o deasupra corpului. Apoi ridica\u021bi \u0219i picioarele \u0219i atinge\u021bi mingea cu degetele de la picioare. Bra\u021bele r\u0103m\u00e2n \u00eentinse.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: Inspira\u021bi, \u00eencorda\u021bi-v\u0103 trunchiul \u0219i l\u0103sa\u021bi bra\u021bul drept \u0219i piciorul st\u00e2ng pe podea \u00een timp ce expira\u021bi. Bra\u021bul st\u00e2ng \u0219i piciorul drept \u021bin \u00eenc\u0103 mingea \u00een timpul acestei mi\u0219c\u0103ri. Apoi readuce\u021bi membrele \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi mi\u0219carea de cealalt\u0103 parte. Efectua\u021bi \u00eentotdeauna mi\u0219carea bra\u021b picior opus. Spatele trebuie s\u0103 fie tot timpul pe covor.<\/li><li><strong>Gre\u0219eli frecvente<\/strong>: Abdomenul nu este suficient de \u00eencordat, spatele este arcuit, partea inferioar\u0103 a spatelui este \u00eendoit\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-DeadBug.gif\" alt=\"Cum se execut\u0103 dead bug cu mingea de fitness\" class=\"wp-image-283763\" title=\"Cum se execut\u0103 dead bug cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Echere (V-ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput<\/strong>: \u00centinde\u021bi-v\u0103 pe spate, a\u0219eza\u021bi mingea de fitness \u00eentre glezne \u0219i \u021bine\u021bi-o str\u00e2ns. \u00centinde\u021bi picioarele \u0219i bra\u021bele deasupra capului.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: Inspira\u021bi, \u00eencorda\u021bi trunchiul \u0219i ridic\u0103 picioarele cu mingea deasupra corpului. Ridica\u021bi simultan \u0219i bra\u021bele. Odat\u0103 ce mingea este deasupra trunchiului, apuca\u021bi-o cu m\u00e2inile. Apoi cobor\u00e2\u021bi membrele p\u00e2n\u0103 la pozi\u021bia de start cu bra\u021bele \u021bin\u00e2nd mingea \u00een spatele capului. Inspira\u021bi din nou \u0219i plasa\u021bi mingea \u00eenapoi \u00eentre glezne cu aceea\u0219i mi\u0219care. Spatele trebuie s\u0103 stea tot timpul pe covor.<\/li><li><strong>Gre\u0219eli frecvente<\/strong>: Abdomenul nu este suficient de \u00eencordat, spatele este arcuit, partea inferioar\u0103 a spatelui este \u00eendoit\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-V-ups.gif\" alt=\"Echere (V-ups) cu mingea de fitness\" class=\"wp-image-283777\" title=\"Cum se execut\u0103 echerele (V-ups) cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Podul pentru fesieri<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput: <\/strong>\u00centinde\u021bi-v\u0103 pe spate, \u00eendoi\u021bi picioarele la aproximativ 90\u00b0 \u0219i a\u0219eza\u021bi-v\u0103 picioarele deasupra mingii de fitness. L\u0103sa\u021bi bra\u021bele de-a lungul corpului cu palmele orientate \u00een jos.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: Ridica\u021bi bazinul \u00een sus, \u00eencord\u00e2nd simultan trunchiul corpului \u0219i mu\u0219chii fesieri \u00een timp ce expira\u021bi. Capul, partea superioar\u0103 a spatelui \u0219i bra\u021bele r\u0103m\u00e2n pe saltea servind drept suport. Cobor\u00e2\u021bi bazinul \u0219i ridica\u021bi-l din nou dup\u0103 ce a\u021bi atins u\u0219or salteaua. Ridica\u021bi bazinul at\u00e2t c\u00e2t sim\u021bi\u021bi c\u0103 mu\u0219chii fesieri sunt \u00eencorda\u021bi.<\/li><li><strong>Gre\u0219eli frecvente<\/strong>: Spatele este prea arcuit, fesierii \u0219i abdomenul nu sunt suficient de \u00eencorda\u021bi, spatele este ridicat, raza de mi\u0219care este insuficient\u0103 sau excesiv\u0103 \u00een pozi\u021bia superioar\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Glute-Bridge.gif\" alt=\"Cum se execut\u0103 podul gluteal cu mingea de fitness\" class=\"wp-image-283791\" title=\"Cum se execut\u0103 podul gluteal cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Hamstring Curl&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput<\/strong>: \u00centinde\u021bi-v\u0103 pe spate, \u00eentinde\u021bi picioarele \u0219i a\u0219eza\u021bi c\u0103lc\u00e2iele deasupra mingii de fitness. L\u0103sa\u021bi-v\u0103 bra\u021bele de-a lungul corpului cu palmele orientate \u00een jos.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: Ridica\u021bi bazinul activ\u00e2nd mu\u0219chii gluteali. Capul, partea superioar\u0103 a spatelui \u0219i bra\u021bele r\u0103m\u00e2n pe saltea servind drept suport. Rula\u021bi mingea spre voi \u00eendoind genunchii \u0219i rotind picioarele de la c\u0103lc\u00e2ie p\u00e2n\u0103 la laba piciorului. Ar trebui s\u0103 sim\u021bi\u021bi tendoanele de la picioare \u00eencordate. Trunchiul este \u00eencordat \u0219i el. \u021aine\u021bi bazinul sus pe tot parcursul exerci\u021biului.<\/li><li><strong>Gre\u0219eli frecvente<\/strong>: Spatele este prea arcuit, mu\u0219chii fesieri, ai coapselor sau ai abdomenului nu sunt suficient de \u00eencorda\u021bi, raz\u0103 mic\u0103 de mi\u0219care.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Hamstring-Curl.gif\" alt=\"Cum se execut\u0103 hamstring curl cu mingea de fitness\" class=\"wp-image-283805\" title=\"Cum se execut\u0103 hamstring curl cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Stability Ball Pike<\/h3>\n\n\n\n<p>Acest exerci\u021biu este mai potrivit pentru sportivii avansa\u021bi, deoarece necesit\u0103 un trunchi puternic \u0219i o bun\u0103 coordonare. Dac\u0103 nu \u00eendr\u0103zni\u021bi s\u0103 \u00eencerca\u021bi \u00eenc\u0103 acest exerci\u021biu, nu ezita\u021bi s\u0103 face\u021bi varianta mai u\u0219oar\u0103 prezentat\u0103 mai jos.<\/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>Pozi\u021bia de \u00eenceput<\/strong>: \u00cengenunchea\u021bi pe podea \u0219i a\u0219eza\u021bi mingea de fitness \u00een spatele vostru. A\u0219eza\u021bi-v\u0103 m\u00e2inile pe saltea cu bra\u021bele \u00eentinse \u0219i plasa\u021bi picioarele pe minge. Umerii sunt deasupra bra\u021belor. Proced\u00e2nd astfel, ve\u021bi ajunge la o pozi\u021bie \u00eenalt\u0103. \u00cencorda\u021bi corpul \u0219i \u00eencerca\u021bi s\u0103-l men\u021bine\u021bi drept.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: Ridica\u021bi \u0219oldurile \u00eencord\u00e2nd abdomenul \u0219i \u00eencerca\u021bi s\u0103 le alinia\u021bi cu umerii. Pute\u021bi cre\u0219te gradul de mi\u0219care treptat. Picioarele \u0219i bra\u021bele r\u0103m\u00e2n \u00eentinse. R\u0103m\u00e2ne\u021bi \u00een pozi\u021bia superioar\u0103 timp de 1-2 secunde \u0219i apoi reveni\u021bi la pozi\u021bia de pornire (plank) \u0219i repeta\u021bi exerci\u021biul<\/li><li><strong>Gre\u0219eli frecvente<\/strong>: Spatele este arcuit \u00een pozi\u021bia de \u00eencepere.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Pike.gif\" alt=\"Stability ball pike\" class=\"wp-image-283819\" title=\"Cum se execut\u0103 exerci\u021biul stability ball pike cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Varianta mai u\u0219oar\u0103: Plank Knee Pull<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput<\/strong>: A\u0219eza\u021bi picioarele pe minge \u0219i sprijini\u021bi-v\u0103 bra\u021bele \u00eentinse pe podea. Umerii sunt deasupra bra\u021belor. Proced\u00e2nd astfel, ve\u021bi ajunge la o pozi\u021bie \u00eenalt\u0103. \u00cencorda\u021bi corpul \u0219i \u00eencerca\u021bi s\u0103-l men\u021bine\u021bi drept.<\/li><li><strong>Efectuarea exerci\u021biului<\/strong>: Rula\u021bi mingea spre voi tr\u0103g\u00e2nd genunchii spre piept. Apoi reveni\u021bi la pozi\u021bia de plank \u0219i repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>spatele este arcuit, raz\u0103 mic\u0103 de mi\u0219care.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Plank-a-pritahovanie-kolien.gif\" alt=\"Cum se execut\u0103 plank knee pull cu mingea fitness\" class=\"wp-image-283833\" title=\"Cum se execut\u0103 plank knee pull cu mingea de fitness\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenament_pentru_partea_superioara_si_fesieri_cu_mingea_fitness\"><\/span>Antrenament pentru partea superioar\u0103 \u0219i fesieri cu mingea fitness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Excerci\u021bii cu mingea pentru echilibru \u0219i partea superioar\u0103 a corpului l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/M4PV6633HQw?list=PL_Xdh6PTH5mBFtf1blEPkcOuoWxfEPAuM\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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 minge fitness v\u0103 pot ajuta s\u0103 v\u0103 diversifica\u021bi antrenamentul. <strong>Prin includerea lor \u00een rutina voastr\u0103, v\u0103 ve\u021bi tonifia partea central\u0103 a corpului \u0219i mu\u0219chii membrelor inferioare<\/strong>. \u00cen acela\u0219i timp, ve\u021bi lucra la echilibru \u0219i coordonare. Acum pute\u021bi ad\u0103uga mingea fitness \u00een antrenamentul de tip HIIT sau cel de tip circuit. Acum \u0219ti\u021bi deja c\u0103 mingea fitness nu este numai pentru a sta pe ea, ci \u0219i pentru un antrenament excelent. Distribui\u021bi articolul \u0219i prietenilor vo\u0219tri care \u0219ti\u021bi c\u0103 ar putea aprecia aceste sfaturi.<\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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>Mingea fitness este un ajutor excelent pentru antrenamentele de acas\u0103 \u0219i o pute\u021bi folosi at\u00e2t \u00een antrenamentul de baz\u0103 c\u00e2t \u0219i \u00een cel pentru picioare. \u00cen acest articol ve\u021bi g\u0103si c\u00e2teva exerci\u021bii eficiente pentru partea superioar\u0103 a corpului, picioare \u0219i fesieri.<\/p>\n","protected":false},"author":129,"featured_media":283644,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6314,7106,7484,6458],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-293802","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-accesorii-fitness","10":"tag-antrenament","11":"tag-exercitii-ro","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>10 exerci\u021bii eficiente pentru partea central\u0103 a corpului \u0219i fesieri cu mingea fitness - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 v\u0103 antrena\u021bi cu mingea fitness? 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