{"id":298408,"date":"2018-12-12T08:36:00","date_gmt":"2018-12-12T07:36:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298408"},"modified":"2023-09-07T20:42:33","modified_gmt":"2023-09-07T18:42:33","slug":"cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/","title":{"rendered":"Cele mai eficiente 17 exerci\u021bii pentru a \u00eent\u0103ri partea central\u0103 a corpului"},"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\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/#Exercitii_la_bara_fixa\" title=\"Exerci\u021bii la bara fix\u0103\">Exerci\u021bii la bara fix\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/#Exercitii_la_scripete\" title=\"Exerci\u021bii la scripete\">Exerci\u021bii la scripete<\/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\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/#Exercitii_cu_ajutorul_discului_de_balans\" title=\"Exerci\u021bii cu ajutorul discului de balans\">Exerci\u021bii cu ajutorul discului de balans<\/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\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/#Exercitii_cu_roata_pentru_fitness\" title=\"Exerci\u021bii cu roata pentru fitness\">Exerci\u021bii cu roata pentru 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\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/#Exercitii_cu_benzile_TRX\" title=\"Exerci\u021bii cu benzile TRX\">Exerci\u021bii cu benzile TRX<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/#Exercitii_cu_haltera\" title=\"Exerci\u021bii cu haltera\">Exerci\u021bii cu haltera<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cu to\u021bii \u0219tim foarte bine c\u0103 <a title=\"Ce se \u00eent\u00e2mpl\u0103 cu voi dac\u0103 face\u021bi Plank-ul \u00een fiecare zi?\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">plank-ul<\/a> este <b>calea spre succes<\/b> pentru ob\u021binerea six pack-ului mult visat, precum \u0219i pentru \u00eent\u0103rirea tuturor mu\u0219chilor corpului \u00een acela\u0219i timp. Probabil c\u0103 ve\u021bi face plank-ul \u00een combina\u021bie cu <b>exerci\u021biile cu propria greutate<\/b> pe o saltea, pentru a v\u0103 odihni pu\u021bin dar, de asemenea, s\u0103 lucra\u021bi \u0219i mu\u0219chii abdominali. Este foarte simplu \u0219i practic, <b>sunt suficiente doar c\u00e2teva minute pe zi <\/b>pentru a ob\u021bine ni\u0219te rezultate vizibile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 \u00eencerca\u021bi ceva nou,&nbsp;atunci v\u0103 prezent\u0103m&nbsp;cele mai eficiente 17 exerci\u021bii pentru tonifierea abdomenului care vor diversifica rutina voastr\u0103 de antrenament. Un abdomen puternic este un suport pentru coloan\u0103&nbsp;\u0219i previne accident\u0103rile. Dac\u0103 v\u0103 antrena\u021bi \u00een mod regulat partea central\u0103 a corpului, ve\u021bi putea realiza mult mai u\u0219or alte activit\u0103\u021bi fizice \u0219i astfel v\u0103 ve\u021bi atinge mult mai rapid obiectivele fitness \u0219i ve\u021bi ob\u021bine un abdomen tonifiat.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-937865602_1.jpg\" alt=\"Exerci\u021bii pentru partea central\u0103 a corpului, abdomen, spate, \u0219olduri\" width=\"843\" title=\"Exerci\u021bii pentru partea central\u0103 a corpului, abdomen, spate, \u0219olduri\"\/><\/figure><\/div>\n\n\n\n<p>Nu ave\u021bi nevoie de niciun echipament special, ci doar de ceea ce se g\u0103se\u0219te \u00eentr-o sal\u0103 de fitness bine dotat\u0103 &#8211; o bar\u0103 fix\u0103, un aparat cu scripete, un sistem TRX, o roat\u0103 pentru fitness, un disc pentru balans \u0219i o halter\u0103. La urm\u0103torul antrenament \u00eencerca\u021bi s\u0103 introduce\u021bi m\u0103car 3 dintre urm\u0103toarele exerci\u021bii. Face\u021bi 2-3 serii \u00eentr-un num\u0103r de repet\u0103ri recomandat, a\u0219a cum este men\u021bionat \u00een exerci\u021biile individuale. Dac\u0103 ve\u021bi respecta aceste recomand\u0103ri, ve\u021bi arde gr\u0103simi \u0219i ve\u021bi ob\u021bine rezultatele dorite. S\u0103 \u00eencepem!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_la_bara_fixa\"><\/span>Exerci\u021bii la bara fix\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ezgif.gif\" alt=\"Exerci\u021bii la bara fix\u0103 - rotirea picioarelor\" width=\"416\" title=\"Exerci\u021bii la bara fix\u0103 - rotirea picioarelor\"\/><\/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\">1. Rotirea picioarelor<\/h3>\n\n\n\n<p>\u00cen primul r\u00e2nd verifica\u021bi dac\u0103 bara este amplasat\u0103 suficient de sus pentru a nu atinge cu picioarele podeaua. Prinde\u021bi bara cu ambele m\u00e2ini la distan\u021ba umerilor \u0219i r\u0103m\u00e2ne\u021bi at\u00e2rnat. \u00cencorda\u021bi mu\u0219chii abdominali \u0219i ridica\u021bi picioarele p\u00e2n\u0103 forma\u021bi unghiul drept. Dup\u0103 care \u00eencepe\u021bi s\u0103 roti\u021bi picioarele \u00een sensul acelor de ceasornic. \u00cencerca\u021bi cu ambele picioare s\u0103 forma\u021bi un cerc c\u00e2t mai mare. Pe tot parcursul exerci\u021biului p\u0103stra\u021bi mu\u0219chii abdominali \u00eencorda\u021bi. Face\u021bi 8-10 repet\u0103ri dup\u0103 care schimba\u021bi sensul.<b> Face\u021bi 8-10 repet\u0103ri pe fiecare sens.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Versiune mai simpl\u0103:<\/b> Rezema\u021bi-v\u0103 antebra\u021bele de laturile aparatului. Astfel, ve\u021bi avea mai mult\u0103 stabilitate.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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<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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/0a396f41a6fbeb28f50879b415a89cac_1.gif\" alt=\"Exerci\u021bii la bara fix\u0103 - rotirea picioarelor\" title=\"Exerci\u021bii la bara fix\u0103 - rotirea picioarelor\"\/><\/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\">2. Mersul pe biciclet\u0103 \u00een gol<\/h3>\n\n\n\n<p>\u00cen timpul acestui exerci\u021biu ve\u021bi ar\u0103ta ca \u0219i cum a\u021bi pedala sau alerga \u00een aer. Prinde\u021bi bara cu ambele m\u00e2ini la distan\u021ba umerilor. Ridica\u021bi picioarele \u00eentr-un unghi de 90 de grade paralel cu podeaua. Din aceast\u0103 pozi\u021bie \u00eencepe\u021bi s\u0103 simula\u021bi mersul pe biciclet\u0103. \u00cencorda\u021bi mu\u0219chii abdomenului \u0219i \u00eencepe\u021bi s\u0103 pedala\u021bi. <strong>Pedala\u021bi c\u00e2t de repede pute\u021bi, timp de 30 de secunde.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/7212c9c830e79b7b69d050e004101667-cvik3_1.gif\" alt=\"Exerci\u021bii la bara fix\u0103 - bicicleta\" width=\"415\" title=\"Exerci\u021bii la bara fix\u0103 - bicicleta\"\/><\/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\">3. R\u0103sucirea genunchilor dintr-o parte \u00een alta<\/h3>\n\n\n\n<p>Ag\u0103\u021ba\u021bi-v\u0103 de bar\u0103, \u00eencorda\u021bi mu\u0219chii abdomenului dup\u0103 care ridica\u021bi \u0219i \u00eentoarce\u021bi genunchii spre partea dreapt\u0103 a corpului. \u00cencerca\u021bi s\u0103 aduce\u021bi genunchii c\u00e2t mai aproape de piept dup\u0103 care reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103. Repeta\u021bi exerci\u021biul, dar de data aceasta \u00eentoarce\u021bi genunchii spre partea st\u00e2ng\u0103 a corpului. Pentru o singur\u0103 repetare lu\u0103m \u00een calcul apropierea genunchilor \u00een ambele p\u0103r\u021bi. <b>Face\u021bi 8-10 repet\u0103ri<\/b>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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=\"36229,95077,101299\" ><\/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=\"Exercitii_la_scripete\"><\/span>Exerci\u021bii la scripete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/b8312bb07a28e54d4fb41ce148b91e92-cvik4.jpg\" alt=\"Exerci\u021bii la scripete - Contrac\u021bie izometric\u0103 la scripete\" width=\"426\" height=\"532\" title=\"Exerci\u021bii la scripete - Contrac\u021bie izometric\u0103 la scripete\"\/><\/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\">4. &nbsp;Contrac\u021bie izometric\u0103 cu scripete<\/h3>\n\n\n\n<p>Nu v\u0103 l\u0103sa\u021bi intimida\u021bi de acest exerci\u021biu, este mult mai simplu dec\u00e2t pare. Alege\u021bi-v\u0103 o greutate mai u\u0219oar\u0103, pute\u021bi \u00eencepe cu cea mai mic\u0103 greutate, fixa\u021bi scripetele la \u00een\u0103l\u021bimea pieptului vostru. Sta\u021bi cu partea dreapt\u0103 la aparat. Prinde\u021bi scripetele cu ambele m\u00e2ini \u0219i face\u021bi un pas mare \u00een lateral. \u00centinde\u021bi bra\u021bele la nivelul pieptului. Flexa\u021bi u\u0219or picioarele \u0219i men\u021bine\u021bi scripetele \u00eentr-un echilibru. \u00cencorda\u021bi partea central\u0103 a corpului pentru a putea \u021bine bra\u021bele \u00eentinse. Ave\u021bi grij\u0103 s\u0103 \u021bine\u021bi corpul \u00een pozi\u021bie corect\u0103 \u0219i s\u0103 nu v\u0103 \u00eenclina\u021bi spre aparat. <b>\u00cencerca\u021bi s\u0103 rezista\u021bi \u00een pozi\u021bia aceasta timp de 30 de secunde, dup\u0103 care schimba\u021bi sensul.<\/b><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/756b91ef75dcced0c743f875fb1648eb-cvik5_1.gif\" alt=\"Exerci\u021bii la scripete - Contrac\u021bie izometric\u0103 la scripete\" width=\"432\" height=\"540\" title=\"Exerci\u021bii la scripete - Contrac\u021bie izometric\u0103 la scripete\"\/><\/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\">5. \u00cenclin\u0103ri laterale&nbsp;la scripete cu greutate<\/h3>\n\n\n\n<p>Alege\u021bi o greutate mijlocie \u0219i fixa\u021bi scripetele \u00een partea de jos a aparatului. Sta\u021bi cu spatele la aparat \u0219i prinde\u021bi scripetele cu m\u00e2na dreapt\u0103 \u0219i sta\u021bi \u00een pozi\u021bie vertical\u0103. \u00cendoi\u021bi bra\u021bul st\u00e2ng din cot \u0219i pune\u021bi m\u00e2na la ceaf\u0103. \u00cencorda\u021bi mu\u0219chii abdominali \u0219i apleca\u021bi-v\u0103 c\u0103tre partea st\u00e2ng\u0103 \u00een direc\u021bia opus\u0103 a scripetelui. Reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i<b> face\u021bi 10-15 repet\u0103ri. Schimba\u021bi pozi\u021bia.<\/b><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_SIDE-PLANK-WITH-CABLE-HOLD-cvik6.jpg\" alt=\"Exerci\u021bii la scripete - \u00eenclin\u0103ri laterale\" width=\"441\" height=\"551\" title=\"Exerci\u021bii la scripete - \u00eenclin\u0103ri laterale\"\/><\/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\">6. Plank lateral la scripete<\/h3>\n\n\n\n<p>Alege\u021bi o greutate mai mic\u0103, fixa\u021bi scripetele pe treapta cea mai joas\u0103 \u0219i pozi\u021biona\u021bi-v\u0103 doi pa\u0219i lateral de aparat. Prinde\u021bi scripetele cu m\u00e2na st\u00e2ng\u0103 \u0219i adopta\u021bi pozi\u021bia <a title=\"Cele mai bune variante de Plank\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">plank-ului lateral<\/a>. Rezema\u021bi-v\u0103 pe antebra\u021bul drept, \u00eencorda\u021bi partea central\u0103 a corpului, iar picioarele le \u021bine\u021bi apropiate. \u021aine\u021bi m\u00e2na st\u00e2ng\u0103 cu scripetele deasupra capului, astfel \u00eenc\u00e2t corpul vostru s\u0103 formeze litera T. <b>R\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie timp de 30 de secunde <\/b>dup\u0103 care schimba\u021bi pozi\u021bia.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/82e3ea5faec8ef59c13e9d8aee1f1024-cvik7.jpg\" alt=\"Exerci\u021bii la scripete - plank lateral\" width=\"448\" height=\"560\" title=\"Exerci\u021bii la scripete - plank lateral\"\/><\/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\">7. Exerci\u021bii cu scripetele deasupra capului st\u00e2nd \u00eentr-un genunchi<\/h3>\n\n\n\n<p>Alege\u021bi o greutate mai mic\u0103 \u0219i fixa\u021bi scripetele pe o pozi\u021bie inferioar\u0103. Sta\u021bi cu partea dreapt\u0103 a corpului la doi pa\u0219i de aparat. Sta\u021bi cu piciorul drept pe podea, iar cu genunchiul st\u00e2ng atinge\u021bi podeaua ca \u0219i cum a\u021bi face fand\u0103ri. Prinde\u021bi scripetele cu ambele m\u00e2ini \u0219i ridica\u021bi bra\u021bele deasupra capului, \u00eenc\u00e2t s\u0103 atinge\u021bi cel mai \u00eenalt punct al capului. Scopul acestei tehnici este de a angaja mu\u0219chii abdominali \u0219i de a men\u021bine pozi\u021bia dreapt\u0103. Nu ave\u021bi voie s\u0103 v\u0103 apleca\u021bi spre aparat. R\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie timp de 30 de secunde dup\u0103 care sta\u021bi cu piciorul st\u00e2ng mai aproape de aparat. <b>Repeta\u021bi exerci\u021biul \u00eenc\u0103 30 de secunde<\/b>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_cu_ajutorul_discului_de_balans\"><\/span>Exerci\u021bii cu ajutorul discului de balans<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/a18672bdfccc6f63f443cbe702ca9abd-cvik8_1.gif\" alt=\"Exerci\u021bii cu ajutorul discului de balans - alpinistul\" width=\"448\" height=\"560\" title=\"Exerci\u021bii cu ajutorul discului de balans - alpinistul\"\/><\/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\">8. Alpinistul<\/h3>\n\n\n\n<p>A\u0219eza\u021bi discul de balans cu partea moale pe podea. Prinde\u021bi marginile discului de balans cu ambele m\u00e2ini, \u021bine\u021bi picioarele drepte \u0219i sta\u021bi \u00een v\u00e2rful picioarelor ca \u0219i cum a\u021bi face plank. \u00cencepe\u021bi s\u0103 alterna\u021bi picioarele ca \u0219i cum a\u021bi simula mersul alpinistului, genunchiul drept \u00eel duce\u021bi \u00eenspre cotul st\u00e2ng dup\u0103 care genunchiul st\u00e2ng \u00eel duce\u021bi \u00eenspre cotul drept. Repeta\u021bi aceast\u0103 mi\u0219care <b>c\u00e2t de repede pute\u021bi timp de 30 de secunde.<\/b><\/p>\n\n\n\n<p><b>Versiunea mai simpl\u0103:<\/b> \u00cencerca\u021bi s\u0103 duce\u021bi genunchii doar p\u00e2n\u0103 la nivelul pieptul \u0219i nu p\u00e2n\u0103 la coate.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BOSU-BALL-SIT-cvik9.jpg\" alt=\"Exerci\u021bii cu ajutorul discului de balans - alpinistul\" width=\"441\" height=\"551\" title=\"Exerci\u021bii cu ajutorul discului de balans - alpinistul\"\/><\/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\">9.&nbsp;Pozi\u021bia V din \u0219ezut<\/h3>\n\n\n\n<p>A\u0219eza\u021bi discul de balans cu partea dreapt\u0103 pe podea. A\u0219eza\u021bi-v\u0103 pe partea rotund\u0103 a discului, spatele este drept \u0219i picioarele deocamdat\u0103 sunt pe podea. \u00cencepe\u021bi s\u0103 ridica\u021bi \u00eencet genunchii c\u0103tre trunchi. Men\u021bine\u021bi echilibrul cu ajutorul bra\u021belor sau \u00een caz de nevoie pute\u021bi prinde marginile discului \u00een spate. \u00cencet \u00eentinde\u021bi bra\u021bele astfel \u00eenc\u00e2t corpul vostru s\u0103 formeze litera V \u0219i \u00eencerca\u021bi s\u0103 <b>rezista\u021bi \u00een aceast\u0103 pozi\u021bie timp de 30 de secunde.<\/b><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"Exerci\u021bii cu ajutorul discului de balans - pozi\u021bia V din \u0219ezut\" width=\"453\" height=\"567\" title=\"Exerci\u021bii cu ajutorul discului de balans - pozi\u021bia V din \u0219ezut\"\/><\/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\">10. Crunch lateral<\/h3>\n\n\n\n<p>A\u0219eza\u021bi discul de balans cu partea moale \u00een sus. \u00centinde\u021bi-v\u0103 pe discul de balans cu partea dreapt\u0103 \u00een lateral, iar picioarele le \u021bine\u021bi \u00een pozi\u021bie dreapt\u0103. Ambele bra\u021be le \u00eendoi\u021bi \u00een coate \u0219i le a\u0219eza\u021bi la ceaf\u0103. (\u00cen cazul \u00een care ave\u021bi nevoie de mai mult\u0103 stabilitate, a\u0219eza\u021bi antebra\u021bul drept pe podea, iar m\u00e2na st\u00e2ng\u0103 la ceaf\u0103). \u00cencepe\u021bi s\u0103 face\u021bi crunch-uri \u00eenspre st\u00e2nga. \u00cencorda\u021bi mu\u0219chii abdomenului \u0219i \u00eencerca\u021bi s\u0103 v\u0103 apropia\u021bi de partea st\u00e2ng\u0103 a corpului cu cotul st\u00e2ng.<b> Face\u021bi 10-12 repet\u0103ri dup\u0103 care schimba\u021bi pozi\u021bia.<\/b><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"Exerci\u021bii cu ajutorul discului de balans - pozi\u021bia V din \u0219ezut\" width=\"458\" height=\"573\" title=\"Exerci\u021bii cu ajutorul discului de balans - pozi\u021bia V din \u0219ezut\"\/><\/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\">10. Crunch lateral<\/h3>\n\n\n\n<p>A\u0219eza\u021bi discul de balans cu partea moale \u00een sus. \u00centinde\u021bi-v\u0103 pe discul de balans cu partea dreapt\u0103 \u00een lateral, iar picioarele le \u021bine\u021bi \u00een pozi\u021bie dreapt\u0103. Ambele bra\u021be le \u00eendoi\u021bi \u00een coate \u0219i le a\u0219eza\u021bi la ceaf\u0103. (\u00cen cazul \u00een care ave\u021bi nevoie de mai mult\u0103 stabilitate, a\u0219eza\u021bi antebra\u021bul drept pe podea, iar m\u00e2na st\u00e2ng\u0103 la ceaf\u0103). \u00cencepe\u021bi s\u0103 face\u021bi crunch-uri \u00eenspre st\u00e2nga. \u00cencorda\u021bi mu\u0219chii abdomenului \u0219i \u00eencerca\u021bi s\u0103 v\u0103 apropia\u021bi de partea st\u00e2ng\u0103 a corpului cu cotul st\u00e2ng.<b> Face\u021bi 10-12 repet\u0103ri dup\u0103 care schimba\u021bi pozi\u021bia.<\/b><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_cu_roata_pentru_fitness\"><\/span>Exerci\u021bii cu roata pentru fitness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/3cbc5e58184a7cdb35c269bdc91f25f4-cvik11_1.gif\" alt=\"Exerci\u021bii cu roata pentru fitness - rota\u021bie \u00een lateral\" width=\"449\" height=\"561\" title=\"Exerci\u021bii cu roata pentru fitness - rota\u021bie \u00een lateral\"\/><\/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\">11. Rota\u021bie \u00een lateral<\/h3>\n\n\n\n<p>Dac\u0103 p\u00e2n\u0103 acum nu a\u021bi folosit roata pentru fitness, atunci este timpul s\u0103 o \u00eencerca\u021bi. \u00cencerca\u021bi s\u0103 face\u021bi acest tip de exerci\u021biu. A\u0219eza\u021bi-v\u0103 \u00een genunchi pe podea, \u021bine\u021bi genunchii apropia\u021bi. Prinde\u021bi ambele m\u00e2nere \u0219i \u00eencepe\u021bi s\u0103 rula\u021bi. \u00cencorda\u021bi mu\u0219chii abdominali laterali \u0219i rula\u021bi cu roata \u00een fa\u021b\u0103 \u0219i \u00een lateral. \u00cencet reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103. Repeta\u021bi o dat\u0103 pe partea dreapt\u0103, apoi pe partea st\u00e2ng\u0103. Ave\u021bi grij\u0103 s\u0103 nu atinge\u021bi podeaua cu \u0219oldurile. <b>Face\u021bi 10-12 repet\u0103ri pe fiecare parte.<\/b><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_cu_benzile_TRX\"><\/span>Exerci\u021bii cu benzile TRX<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/f3914f9201219aeb58fa0c87369790bf-cvik12.gif\" alt=\"Exerci\u021bii cu benzile TRX - r\u0103suciri ale trunchiului\" width=\"455\" height=\"570\" title=\"Exerci\u021bii cu benzile TRX - r\u0103suciri ale trunchiului\"\/><\/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\">12. R\u0103suciri ale trunchiului<\/h3>\n\n\n\n<p>Fixa\u021bi banda TRX la nivelul taliei. Sta\u021bi cu fa\u021ba spre band\u0103, \u00eendep\u0103rta\u021bi picioarele la nivelul \u0219oldurilor. Prinde\u021bi cu ambele m\u00e2ini m\u00e2nerele astfel \u00eenc\u00e2t m\u00e2nerele s\u0103 fie str\u00e2nse \u00een pumn. \u00cendep\u0103rta\u021bi-v\u0103 de TRX cu c\u00e2\u021biva pa\u0219i \u0219i ag\u0103\u021ba\u021bi-v\u0103 de benzi cu bra\u021bele \u00eentinse \u00een fa\u021b\u0103. \u00cencorda\u021bi mu\u0219chii abdomenului \u0219i trage\u021bi trunchiul \u00een vertical \u00een timp ce bra\u021bele le duce\u021bi \u00een partea dreapt\u0103. Reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi spre partea st\u00e2ng\u0103. <b>Face\u021bi 10-12 repet\u0103ri pe fiecare parte.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Versiune mai simpl\u0103<\/b>: A\u0219eza\u021bi-v\u0103 mai departe de TRX astfel \u00eenc\u00e2t corpul vostru s\u0103 fie \u00eentr-un unghi mai mic fa\u021b\u0103 de benzi.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4d249c182f6ca5bc70bb9387b375792d-cvik13_1.gif\" alt=\"Exerci\u021bii cu benzile TRX - r\u0103suciri ale trunchiului\" width=\"453\" height=\"566\" title=\"Exerci\u021bii cu benzile TRX - r\u0103suciri ale trunchiului\"\/><\/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\">13. Apropierea genunchilor<\/h3>\n\n\n\n<p>Fixa\u021bi benzile TRX la nivelul genunchilor. Pune\u021bi-v\u0103 \u00een genunchi cu spatele c\u0103tre benzi. Pune\u021bi picioarele \u00een m\u00e2nerele benzilor TRX \u0219i adopta\u021bi pozi\u021bia plankului \u00eenalt. Transfera\u021bi greutatea \u00een bra\u021be, \u00een timp ce picioarele sunt ag\u0103\u021bate \u00een m\u00e2nerele benzilor. Apropia\u021bi picioarele \u0219i \u00eencerca\u021bi s\u0103 duce\u021bi genunchii p\u00e2n\u0103 la cotul drept. Reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103. Repeta\u021bi exerci\u021biul \u0219i pe partea st\u00e2ng\u0103. <b>Face\u021bi 10-12 repet\u0103ri pe ambele p\u0103r\u021bi.<\/b><\/p>\n\n\n\n<p><b>Versiunea mai simpl\u0103: <\/b>Apropia\u021bi genunchii alternativ c\u0103tre piept.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/c769452629c20cc62d3f15a34aa5b78d-cvik14_1.gif\" alt=\"Exerci\u021bii cu benzile TRX - apropierea genunchilor\" width=\"453\" height=\"566\" title=\"Exerci\u021bii cu benzile TRX - apropierea genunchilor\"\/><\/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\">14.&nbsp;Exerci\u021biul tip acoperi\u0219<\/h3>\n\n\n\n<p>\u00cencepe\u021bi din aceea\u0219i pozi\u021bie ca \u00een cazul exerci\u021biului precedent. \u00cencorda\u021bi mu\u0219chii abdominali, picioarele le \u021bine\u021bi drepte, \u021bine\u021bi plankul \u00eenalt. \u00cencepe\u021bi s\u0103 trage\u021bi t\u0103lpile \u00een sus ridic\u00e2nd \u0219oldurile \u0219i fesierii, \u00een timp ce bra\u021bele sunt sprijinite la nivelul umerilor. Ve\u021bi avea impresia c\u0103 sta\u021bi \u00een cap, dar de fapt pozi\u021bia corpului v\u0103 va duce cu g\u00e2ndul la forma unui acoperi\u0219 de cas\u0103. Reveni\u021bi \u00een pozi\u021bia orizontal\u0103 \u0219i<b> face\u021bi 10-12 repet\u0103ri.<\/b><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_cu_haltera\"><\/span>Exerci\u021bii cu haltera<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceste exerci\u021bii sunt recomandate persoanelor cu experien\u021b\u0103 \u00een fitness \u0219i celor cu experien\u021b\u0103 medie. Dac\u0103 sunte\u021bi \u00eencep\u0103tor este suficient s\u0103 face\u021bi exerci\u021bii doar cu o bar\u0103 f\u0103r\u0103 greut\u0103\u021bi.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BARBELL-LYING-SIDE-RAISES_0-cvik15.gif\" alt=\"Exerci\u021bii cu haltera - ridic\u0103ri ale picioarelor\" width=\"451\" height=\"564\" title=\"Exerci\u021bii cu haltera - ridic\u0103ri ale picioarelor\"\/><\/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\">15. Ridic\u0103ri laterale ale picioarelor<\/h3>\n\n\n\n<p>\u00centinde\u021bi-v\u0103 pe podea, prinde\u021bi haltera la l\u0103\u021bimea umerilor \u0219i o ridica\u021bi deasupra capului. \u00cen acest timp \u021bine\u021bi bra\u021bele absolut \u00eentinse. \u00cencorda\u021bi mu\u0219chii abdomenului, apropia\u021bi picioarele \u0219i \u00een timpul exerci\u021biului \u021bine\u021bi picioarele c\u00e2t mai drepte. Ridica\u021bi ambele picioare spre m\u00e2na dreapt\u0103, \u00een timp ce spatele \u00eel \u00eempinge\u021bi \u00een podea. Reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i \u00eencerca\u021bi pe partea st\u00e2ng\u0103.<b> Face\u021bi 10-12 repet\u0103ri pe ambele sensuri.<\/b><\/p>\n\n\n\n<p><b>Versiune mai simpl\u0103: <\/b>L\u0103sa\u021bi haltera \u0219i aplica\u021bi tehnica corect\u0103. \u00centinde\u021bi bra\u021bele, ridica\u021bi picioarele \u0219i \u00eencerca\u021bi s\u0103 atinge\u021bi cu m\u00e2inile degetele de la picioare.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/01a0f0994dcf115647f86289023a1ddd-cvik16_1__1.gif\" alt=\"\u00cempins cu halter\u0103 la banca \u00eenclinat\u0103 \" width=\"451\" height=\"563\" title=\"\u00cempins cu halter\u0103 la banca \u00eenclinat\u0103 \"\/><\/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\">16. Ridic\u0103ri&nbsp;cu haltera la banca declinat\u0103<\/h3>\n\n\n\n<p>Pe l\u00e2ng\u0103 halter\u0103, ve\u021bi avea nevoie \u0219i de o banc\u0103 . \u00centinde\u021bi-v\u0103 pe banc\u0103 \u0219i fixa\u021bi foarte bine picioarele sub m\u00e2nere. Prinde\u021bi haltera la l\u0103\u021bimea bra\u021belor \u0219i ridica\u021bi-v\u0103 spre genunchi. \u00cen acest timp ridica\u021bi haltera deasupra capului. Bicepsul este la nivelul urechilor, iar spatele \u00eel men\u021bine\u021bi drept. Reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i<b> face\u021bi 8-10 repet\u0103ri cu greut\u0103\u021bi mai mari.<\/b> Dac\u0103 a\u021bi ales s\u0103 folosi\u021bi <b>greut\u0103\u021bi mai u\u0219oare, atunci face\u021bi 10-12 repet\u0103ri.<\/b><\/p>\n\n\n\n<p><b>Versiune mai simpl\u0103:<\/b> \u00cencerca\u021bi acest exerci\u021biu pe banca \u00eenclinat\u0103 f\u0103r\u0103 halter\u0103. Ve\u021bi sim\u021bi fiecare grup\u0103 muscular\u0103 dac\u0103 ve\u021bi p\u0103stra tehnic\u0103 corect\u0103.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1fdd39cce7f35e2e039ffdafd440d5d9-cvik17_1.gif\" alt=\"\u00cempins cu halter\u0103 la banca \u00eenclinat\u0103 \" width=\"448\" height=\"561\" title=\"\u00cempins cu halter\u0103 la banca \u00eenclinat\u0103 \"\/><\/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\">17.&nbsp;\u00cempins la piept cu bara pe banca declinat\u0103<\/h3>\n\n\n\n<p>\u00cencepe\u021bi din aceea\u0219i pozi\u021bie ca \u0219i \u00een cazul exerci\u021biului precedent. \u00centinde\u021bi-v\u0103 pe banca declinat\u0103, fixa\u021bi foarte bine picioarele \u0219i haltera la l\u0103\u021bimea umerilor. Adopta\u021bi pozi\u021bia semi-\u0219ezut, \u00een acest timp ridica\u021bi omopla\u021bii \u0219i spatele, iar fundul r\u0103m\u00e2ne pe banc\u0103. Men\u021bine\u021bi mu\u0219chii abdomenului \u00eencorda\u021bi \u0219i \u00eencet ridica\u021bi haltera deasupra capului. Pe m\u0103sur\u0103 ce expira\u021bi trage\u021bi de halter\u0103 spre piept \u00een timp ce coatele sunt pozi\u021bionate foarte larg. <b>Face\u021bi 8-10 repet\u0103ri<\/b> \u0219i reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103, spatele r\u0103m\u00e2ne pe banc\u0103.<\/p>\n\n\n\n<p><b>Versiune mai simpl\u0103:<\/b> adopta\u021bi pozi\u021bia de semi-\u0219ezut \u0219i continua\u021bi exerci\u021biile f\u0103r\u0103 greut\u0103\u021bi \u00een timp ce mu\u0219chii abdomenului \u00eei \u021bine\u021bi \u00eencorda\u021bi.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ce zice\u021bi, ve\u021bi \u00eencerca unul dintre aceste exerci\u021bii \u00een timpul urm\u0103torului antrenament? Ce exerci\u021bii considera\u021bi ca fiind cele mai eficiente pentru partea central\u0103 a corpului? Scrie\u021bi-ne sugestiile voastre \u00een sec\u021biunea de comentarii. \u00cen cazul \u00een care v-a pl\u0103cut articolul nostru, nu uita\u021bi s\u0103 \u00eel distribui\u021bi.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cele mai eficiente 17 exerci\u021bii pentru a \u00eent\u0103ri partea central\u0103 a corpului. Consolida\u021bi-v\u0103 mu\u0219chii abdominali \u0219i partea inferioar\u0103 a spatelui. \u00cencerca\u021bi-le!<\/p>\n","protected":false},"author":25,"featured_media":109658,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6314,7484,7262,6410],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-298408","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-antrenament-de-forta","11":"tag-exercitii","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>Cele mai eficiente 17 exerci\u021bii pentru a \u00eent\u0103ri partea central\u0103 a corpului - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cele mai eficiente 17 exerci\u021bii pentru a \u00eent\u0103ri partea central\u0103 a corpului. 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