{"id":315642,"date":"2020-12-22T11:54:00","date_gmt":"2020-12-22T10:54:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315642"},"modified":"2024-05-28T10:30:01","modified_gmt":"2024-05-28T08:30:01","slug":"crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/","title":{"rendered":"Crunches \u0219i abdomene: De ce nu v\u0103 ajut\u0103 s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen?"},"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\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/#Cum_sa_scapati_de_grasimea_de_pe_abdomen_si_cata_grasime_corporala_e_normal_sa_aveti\" title=\"Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen \u0219i c\u00e2t\u0103 gr\u0103sime corporal\u0103 e normal s\u0103 ave\u021bi?\">Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen \u0219i c\u00e2t\u0103 gr\u0103sime corporal\u0103 e normal s\u0103 ave\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/#De_ce_nu_slabiti_in_zona_abdominala_cu_ajutorul_a_sute_de_crunch-uri_si_abdomene_pe_zi\" title=\"De ce nu sl\u0103bi\u021bi \u00een zona abdominal\u0103 cu ajutorul a sute de crunch-uri \u0219i abdomene pe zi?\">De ce nu sl\u0103bi\u021bi \u00een zona abdominal\u0103 cu ajutorul a sute de crunch-uri \u0219i abdomene pe zi?<\/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\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/#Ce_parte_a_corpului_pierde_mai_intai_grasime_atunci_cand_slabiti\" title=\"Ce parte a corpului pierde mai \u00eent\u00e2i gr\u0103sime atunci c\u00e2nd sl\u0103bi\u021bi?\">Ce parte a corpului pierde mai \u00eent\u00e2i gr\u0103sime atunci c\u00e2nd sl\u0103bi\u021bi?<\/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\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/#Ce_trebuie_facut_pentru_a_slabi_cu_succes_in_zona_abdominala\" title=\"Ce trebuie f\u0103cut pentru a sl\u0103bi cu succes \u00een zona abdominal\u0103?\">Ce trebuie f\u0103cut pentru a sl\u0103bi cu succes \u00een zona abdominal\u0103?<\/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\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/#La_urma_urmei_puteti_face_ceva_pentru_a_accelera_arderea_grasimii_abdominale\" title=\"La urma urmei, pute\u021bi face ceva pentru a accelera arderea gr\u0103simii abdominale?\">La urma urmei, pute\u021bi face ceva pentru a accelera arderea gr\u0103simii abdominale?<\/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\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/#Ce_sa_luati_din_asta\" title=\"Ce s\u0103 lua\u021bi din asta?\">Ce s\u0103 lua\u021bi din asta?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sun\u0103 destul de logic. Dac\u0103 dori\u021bi s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen, trebuie s\u0103 lucra\u021bi zona abdominal\u0103. A\u0219a cum ne spun multe articole cu sfaturi garantate pentru un abdomen plat \u00een doar \u0219apte zile, \u00een cur\u00e2nd toat\u0103 lumea va avea mult r\u00e2vnitul \u201esix-pack&#8221;. Sau este totul pu\u021bin mai complicat de at\u00e2t \u0219i nici m\u0103car sutele de crunch-urilor nu v\u0103 vor ajuta s\u0103 pierde\u021bi gr\u0103simea abdominal\u0103? S\u0103 vedem care este \u0219i care nu este&nbsp;puterea abdomenelor \u0219i a crunch-urilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mu\u0219chii par\u021bial vizibili \u00een zona abdominal\u0103 reprezint\u0103 visul multor sportivi \u0219i pasiona\u021bi de un stil de via\u021b\u0103 s\u0103n\u0103tos. Cine \u0219tie de ce un <strong>abdomen<\/strong> <strong>lucrat<\/strong> \u0219i un <strong>procentaj foarte sc\u0103zut de gr\u0103sime corporal\u0103<\/strong> sunt considerate un simbol al succesului \u0219i s\u0103n\u0103t\u0103\u021bii, dar&nbsp;contrariul poate fi adev\u0103rat? Datorit\u0103 acestui fapt, oamenii se angajeaz\u0103 \u00eentr-o varietate de provoc\u0103ri, diete extreme, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/detoxifierea-cum-se-va-schimba-viata-voastra-in-10-zile\/\">detoxifieri <\/a>\u0219i planuri de antrenament, care le promit rezultate garantate \u0219i chiar o mai mare \u00eencredere \u00een sine sau fericire \u00een via\u021b\u0103. Cu toate astea, \u00een multe cazuri, nu e vorba doar de imaginea unor mu\u0219chi abdominali. Toat\u0103 lumea ar trebui s\u0103-\u0219i doreasc\u0103 s\u0103 fie cea mai <strong>bun\u0103<\/strong> \u0219i <strong>cea mai fericit\u0103 versiune a lor<\/strong>, dar trebuie s\u0103 v\u0103 g\u00e2ndi\u021bi \u0219i la ce \u00eenseamn\u0103 acest lucru pentru voi, dup\u0103 care s\u0103 \u00eencerca\u021bi s\u0103 v\u0103 atinge\u021bi cele mai \u00eendr\u0103zne\u021be vise.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Cum_sa_scapati_de_grasimea_de_pe_abdomen_si_cata_grasime_corporala_e_normal_sa_aveti\"><\/span>Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen \u0219i c\u00e2t\u0103 gr\u0103sime corporal\u0103 e normal s\u0103 ave\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u0103 sc\u0103pa\u021bi de excesul de gr\u0103sime de pe corp este un beneficiu imens pentru s\u0103n\u0103tate, dar \u0219i pentru \u00eencrederea \u0219i satisfac\u021bia de sine. Excesul de gr\u0103sime intraabdominal\u0103 (visceral\u0103) sau subcutanat\u0103 este asociat cu un risc crescut de a dezvolta rezisten\u021b\u0103 la insulin\u0103, diabet de tip 2 sau boli de inim\u0103.<span style=\"color: #ff6600;\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Gr\u0103simea visceral\u0103 sau intraabdominal\u0103<\/strong> se reg\u0103se\u0219te \u00een cavitatea abdominal\u0103 din jurul organelor interne. Excesul s\u0103u este asociat cu o serie de boli, cum ar fi diabetul de tip 2 sau bolile de inim\u0103.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Gr\u0103simea subcutanat\u0103<\/strong> este localizat\u0103 \u00een \u021besutul subcutanat dintre piele \u0219i mu\u0219chi \u0219i se simte cu u\u0219urin\u021b\u0103 sub forma unui pliu cutanat. \u00cen limite normale, nu este asociat\u0103 cu un risc mai mare de a dezvolta o serie de boli ale civiliza\u021biei \u0219i, prin urmare, este mai degrab\u0103 o problem\u0103 estetic\u0103, dec\u00e2t o problem\u0103 de s\u0103n\u0103tate care s\u0103 ne sperie. <span style=\"color: #ff6600;\">[2\u20133]<\/span><\/li>\n<\/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 is-style-default\">Ce procentaj de gr\u0103sime corporal\u0103 este considerat normal?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pentru un <strong>b\u0103rbat t\u00e2n\u0103r s\u0103n\u0103tos<\/strong>, cantitatea normal\u0103 de gr\u0103sime corporal\u0103 este de p\u00e2n\u0103 la aproximativ 20% din totalul gr\u0103simii corporale, dar orice \u00eenseamn\u0103 peste reprezint\u0103 deja supraponderabilitate. <span style=\"color: #ff6600;\">[5]<\/span><\/li>\n\n\n\n<li>Pentru o <strong>femeie t\u00e2n\u0103r\u0103 \u0219i s\u0103n\u0103toas\u0103<\/strong>, cantitatea normal\u0103 de gr\u0103sime corporal\u0103 este de aproximativ 30% din totalul gr\u0103simii corporale, iar orice \u00eenseamn\u0103 peste reprezint\u0103 deja supraponderabilitate. <span style=\"color: #ff6600;\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg\" alt=\"Cum s\u0103 sl\u0103bi\u021bi \u00een zona abdominal\u0103 \u0219i c\u00e2t\u0103 gr\u0103sime corporal\u0103 este normal\u0103?\" class=\"wp-image-198237\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 sl\u0103bi\u021bi \u00een zona abdominal\u0103 \u0219i c\u00e2t\u0103 gr\u0103sime corporal\u0103 este normal\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK.jpg 1894w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"De_ce_nu_slabiti_in_zona_abdominala_cu_ajutorul_a_sute_de_crunch-uri_si_abdomene_pe_zi\"><\/span>De ce nu sl\u0103bi\u021bi \u00een zona abdominal\u0103 cu ajutorul a sute de crunch-uri \u0219i abdomene pe zi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ce se \u00eent\u00e2mpl\u0103 cu mu\u0219chii atunci c\u00e2nd \u00eei \u00eempov\u0103ra\u021bi cu antrenamente de for\u021b\u0103 cu propria greutate sau cu haltere? A\u0219a este, devin mai puternici \u0219i mai mari. Acela\u0219i lucru se \u00eent\u00e2mpl\u0103 \u0219i atunci c\u00e2nd v\u0103 exersa\u021bi abdomenul cu ajutorul crunch-urilor sau abdomenelor. Asta \u00eenseamn\u0103 c\u0103 sl\u0103bi\u021bi prin \u00eent\u0103rirea mu\u0219chilor abdominali? Din p\u0103cate, nu, dar din fericire, <strong>cu to\u021bii avem mu\u0219chi abdominali \u0219i doar unii se pot ascunde mai mult sub un strat mai mare de gr\u0103sime corporal\u0103.<\/strong> Pe de alt\u0103 parte,&nbsp; crunch-urile cresc rezisten\u021ba mu\u0219chilor abdominali \u0219i, cel mai probabil, volumul acestora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ar fi pl\u0103cut s\u0103 putem spune c\u0103 ne vom lucra abdomenul sau picioarele \u0219i c\u0103 vom sc\u0103pa de gr\u0103sime \u00een aceast\u0103 zon\u0103. Dar nu a\u0219a func\u021bioneaz\u0103 corpul nostru&#8230;<\/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 is-style-default\">C\u00e2nd v\u0103 lucra\u021bi abdomenul, v\u0103 lucra\u021bi abdomenul&#8230;<\/h3>\n\n\n\n<p>La Universitatea din Illinois, oamenii de \u0219tiin\u021b\u0103 au \u00eencercat s\u0103 r\u0103spund\u0103 la acelea\u0219i \u00eentreb\u0103ri pe care \u0219i noi ni le adres\u0103m ast\u0103zi. Un total de 24 de voluntari (14 b\u0103rba\u021bi \u0219i 10 femei cu v\u00e2rste cuprinse \u00eentre 18 \u0219i 40 de ani) au fost \u00eemp\u0103r\u021bi\u021bi \u00een mod aleatoriu \u00een dou\u0103 grupuri. Grupul de cercetare a fost \u00eens\u0103rcinat <strong>s\u0103 fac\u0103 \u0219apte exerci\u021bii de abdomen de cinci ori pe s\u0103pt\u0103m\u00e2n\u0103 timp de 6 s\u0103pt\u0103m\u00e2ni dup\u0103 2 serii \u0219i 10 repet\u0103ri.<\/strong> Grupul de control s-a bucurat de lini\u0219te sufleteasc\u0103 \u0219i timp liber, \u00een timp ce ambele grupuri au urmat o diet\u0103 izocaloric\u0103, adic\u0103 o diet\u0103 cu acela\u0219i con\u021binut de energie ca \u00eenainte de interven\u021bie. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0218i care a fost rezultatul studiului?<\/strong> \u00cen grupul de cercetare, rezisten\u021ba muscular\u0103 abdominal\u0103 \u0219i rezisten\u021ba muscular\u0103 au crescut, <strong>\u00een timp ce nu a existat nicio pierdere de gr\u0103sime corporal\u0103 total\u0103 sau gr\u0103sime depozitat\u0103 \u00een \u021besutul subcutanat al abdomenului<\/strong>, comparativ cu grupul care nu a f\u0103cut practic nimic. Acest fapt trebuie s\u0103 fie destul de sup\u0103r\u0103tor atunci c\u00e2nd \u00ee\u021bi lucrezi abdomenul \u00een fiecare zi pentru a-l face mai mic \u0219i totu\u0219i nu ob\u021bii niciun rezultat. E nevoie de o abordare mai cuprinz\u0103toare, pe care o vom discuta \u00een cele ce urmeaz\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile ulterioare au testat un program de antrenament de 27 de s\u0103pt\u0103m\u00e2ni, const\u00e2nd dintr-un model progresiv de exerci\u021bii de tip sit-up, cu 13 b\u0103rba\u021bi, antren\u00e2ndu-se cu un num\u0103r total de 5.004. Ce au descoperit oamenii de \u0219tiin\u021b\u0103? <strong>Procentajul de greutate corporal\u0103 \u0219i de gr\u0103sime corporal\u0103 nu s-au schimbat, chiar \u0219i dimensiunea celulelor adipoase<\/strong> <strong>de pe abdomen a r\u0103mas aceea\u0219i<\/strong>, similare cu dimensiunea pliului cutanat abdominal (cantitatea de gr\u0103sime subcutanat\u0103).<span class=\"tadv-color\" style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i cel mai recent studiu din cadrul acestei analize a studiat 40 de femei supraponderale sau obeze \u0219i efectul unei interven\u021bii de 12 s\u0103pt\u0103m\u00e2ni \u00een care participan\u021bii au fost \u00eemp\u0103r\u021bi\u021bi \u00een dou\u0103 grupuri, primul grup urm\u00e2nd m\u0103suri dietetice \u0219i exerci\u021bii fizice folosind exerci\u021bii abdominale, iar al doilea grup numai dup\u0103 m\u0103suri dietetice. <strong>Ambele grupuri au sl\u0103bit, dar diferen\u021ba dintre grupuri a fost ne\u00eensemnat\u0103.<\/strong> Mai mult de at\u00e2t? Din nou, cercet\u0103torii nu au g\u0103sit nicio diferen\u021b\u0103 \u00eentre grupuri \u00een pierderea de gr\u0103sime corporal\u0103 \u00een zona abdominal\u0103. <span class=\"tadv-color\">[8] <\/span>Dac\u0103 sunte\u021bi \u00een c\u0103utarea exerci\u021biilor abdominale, citi\u021bi articolul nostru cele mai bune <a href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">21 cele mai bune exerci\u021bii cu propria greutate pentru \u00eent\u0103rirea abdomenului<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg\" alt=\"Ce parte a corpului pierde mai \u00eent\u00e2i gr\u0103sime atunci c\u00e2nd sl\u0103bi\u021bi?\" class=\"wp-image-198250\" style=\"width:843px;height:562px\" title=\"Ce parte a corpului pierde mai \u00eent\u00e2i gr\u0103sime atunci c\u00e2nd sl\u0103bi\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_parte_a_corpului_pierde_mai_intai_grasime_atunci_cand_slabiti\"><\/span>Ce parte a corpului pierde mai \u00eent\u00e2i gr\u0103sime atunci c\u00e2nd sl\u0103bi\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La fel cum <strong>nu pute\u021bi controla unde se depoziteaz\u0103 gr\u0103simea, nu pute\u021bi controla nici unde corpul o descompune mai \u00eent\u00e2<\/strong>i. \u00cen primul r\u00e2nd, mul\u021bi oameni stocheaz\u0103 gr\u0103sime \u00een jurul abdomenului, care este \u00een principal asociat\u0103 cu niveluri mai sc\u0103zute de testosteron \u0219i cu niveluri crescute de cortizol, hormonului stresului. <strong>Femeile sunt, \u00een general, mai predispuse s\u0103 depoziteze rezervele de gr\u0103sime pe coapse \u0219i fese<\/strong>, pentru care pot \u201emul\u021bumi\u201d estrogenului, hormonul sexual feminin, care este asociat cu acest lucru. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hormonii, genetica \u0219i stilul de via\u021b\u0103 interfereaz\u0103 cu complexitatea acestei probleme. Unii au noroc c\u0103 au c\u00e2\u0219tigat la loteria hormonilor genetici, iar gr\u0103simile sunt stocate uniform \u00een tot corpul \u0219i eliminate \u00een mod uniform din corp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Prin urmare, nu are rost s\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi \u00eentr-o anumit\u0103 zon\u0103 a corpului<\/strong>, deoarece pur \u0219i simplu nu este posibil. Personal, ne place foarte mult <a class=\"ek-link\" href=\"https:\/\/www.instagram.com\/p\/BurpeiijDt3\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"compara\u021bia (opens in a new tab)\">compara\u021bia<\/a> pierderii localizate \u00een greutate cu o piscin\u0103 \u0219i o g\u0103leat\u0103 de ap\u0103: <em>\u201e\u00cencercarea de a pierde \u00een greutate \u00eentr-o anumit\u0103 zon\u0103 a corpului cu ajutorul exerci\u021biilor realizate mai des (de exemplu, abdomenul) este ca \u0219i cum ai folosi o g\u0103leat\u0103 pentru a goli apa dintr-un singur col\u021b al unei piscinei. &#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_facut_pentru_a_slabi_cu_succes_in_zona_abdominala\"><\/span>Ce trebuie f\u0103cut pentru a sl\u0103bi cu succes \u00een zona abdominal\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum, c\u0103 \u0219tim cu siguran\u021b\u0103 c\u0103 nu exist\u0103 vreo vraj\u0103 magic\u0103 pe care s\u0103 o putem folosi s\u0103 ne scape de gr\u0103simea nedorit\u0103 \u00eentr-o anumit\u0103 zon\u0103, s\u0103 ne uit\u0103m la trucuri de mod\u0103 veche \u0219i testate \u00een timp, care chiar func\u021bioneaz\u0103, doar c\u0103 la prima vedere nu sunt percepute ca fiind \u201esexy&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Un <strong>deficit caloric<\/strong> este crucial pentru a sl\u0103bi cu succes. \u00cen esen\u021b\u0103, abord\u0103rile dietetice \u0219i dietele sunt simple instrumente pentru a atinge un deficit caloric. <strong>Stabili\u021bi un deficit caloric de 10-20%<\/strong>, care este durabil pe termen lung.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Este foarte benefic<\/strong> s\u0103 consuma\u021bi mai multe legume, fructe, proteine de \u00eenalt\u0103 calitate, gr\u0103simi, carbohidra\u021bi \u0219i o mul\u021bime de fibre \u00een detrimentul alimentelor de calitate sc\u0103zut\u0103 \u0219i procesate industrial, cum ar fi diverse dulciuri, delicatese s\u0103rate \u0219i fast-food. Renun\u021b\u00e2nd la alcool sau cel pu\u021bin reduc\u00e2nd consumul acestuia, ve\u021bi economisi&nbsp; alte sute de calorii \u0219i ve\u021bi evita durerile de cap de diminea\u021b\u0103. <strong>Drept urmare, probabil c\u0103 ve\u021bi reduce spontan aportul de energie \u0219i ve\u021bi \u00eencepe s\u0103 sl\u0103bi\u021bi,<\/strong> f\u0103r\u0103 niciun fel de durere.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">O cantitate suficient\u0103 de proteine<\/strong> este crucial\u0103 pentru func\u021bionarea optim\u0103 a sistemului imunitar, regenerarea \u0219i cre\u0219terea masei musculare, o senza\u021bie mai mare de sa\u021bietate dup\u0103 mas\u0103, iar proteinele pot ajuta chiar \u0219i la controlul poftei ne\u00eencetate \u0219i nu numai pentru dulciuri. Dup\u0103 antrenamentul de for\u021b\u0103 \u0219i pierderea \u00een greutate, <strong>men\u021bine\u021bi un aport de proteine de aproximativ 1,6-2,0 grame de proteine per kilogram de greutate corporal\u0103<\/strong>. Aminti\u021bi-v\u0103 c\u0103 m\u0103rirea capacit\u0103\u021bii de antrenament \u0219i un deficit caloric mai mare \u00eenseamn\u0103, de asemenea, o nevoie mai mare de proteine. Un zer de \u00eenalt\u0103 calitate sau proteine vegetale vegane v\u0103 pot ajuta, de asemenea, s\u0103 v\u0103 bucura\u021bi de un aport suficient. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11-14]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Antrenamentul complex de for\u021b\u0103<\/strong> este un ajutor ideal \u00een schimbarea siluetei. <strong>\u00cent\u0103re\u0219te, str\u00e2nge \u0219i dezvolt\u0103 mu\u0219chii<\/strong>, ajut\u00e2nd la construirea unui fizic atractiv cu mu\u0219chi abdominali dezvolta\u021bi. Face\u021bi un antrenament de for\u021b\u0103 bun <strong>de aproximativ trei ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong> \u0219i fi\u021bi r\u0103bd\u0103tori \u0219i persisten\u021bi. \u00cen cazul \u00een care nu sunte\u021bi siguri cu privire la stabilirea <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"unui plan de antrenament (opens in a new tab)\">unui plan de antrenament<\/a>, citi\u021bi articolul nostru <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\">Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/a><\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Sportul de rezisten\u021b\u0103 este un mijloc ideal de a arde rezervele de gr\u0103sime \u00een exces.<\/strong> Nu trebuie s\u0103 deveni\u021bi un iubitor de ciclism sau <strong>jogging,<\/strong> pur \u0219i simplu, \u00eencerca\u021bi \u00een fiecare zi s\u0103 face\u021bi orice sport aerobic v\u0103 place. Merge\u021bi la o plimbare lung\u0103, plimba\u021bi-v\u0103 cu rolele, schia\u021bi sau merge\u021bi la \u00eenot. O femeie medie de 65 de kilograme va arde aproximativ 540 kcal \u00een timpul unei alerg\u0103ri de 8 km \/ or\u0103, iar un b\u0103rbat de 80 de kilograme, aproximativ 660 kcal.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">C\u00e2t mai mult\u0103 mi\u0219care posibil\u0103 \u00een timpul zilei<\/strong> \u00eenseamn\u0103 mai mult\u0103 energie ars\u0103, ceea ce duce la o pierdere \u00een greutate mai eficient\u0103. \u00cencerca\u021bi s\u0103 merge\u021bi c\u00e2t mai mult posibil, \u00een loc de lift \u0219i sc\u0103ri rulante, alerga\u021bi pe sc\u0103ri \u0219i poate \u00eencepe\u021bi s\u0103 privi\u021bi cur\u0103\u021benia \u00een cas\u0103 ca un fel de antrenament de circuit.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Orice activitate fizic\u0103 de care v\u0103 bucura\u021bi conteaz\u0103.<\/strong> Mi\u0219carea cere corpului energia pe care trebuie s\u0103 o foloseasc\u0103 undeva. Iar diferen\u021ba dintre uitatul la televizor timp de o or\u0103 \u0219i practicarea unui sport cu consola de jocuri ar putea \u00eensemna o sut\u0103 de calorii. Dac\u0103 sunte\u021bi interesat s\u0103 r\u0103m\u00e2ne\u021bi activi acas\u0103, citi\u021bi articolul nostru <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">5 sfaturi pentru a v\u0103 men\u021bine activi \u0219i motiva\u021bi pentru a nu renun\u021ba niciodat\u0103 la antrenamente, chiar \u0219i acas\u0103<\/a><\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Somnul zilnic de 7-9 ore&nbsp;<\/strong> este crucial pentru men\u021binerea nivelului optim de testosteron \u0219i a senza\u021biei de foame \u0219i sa\u021bietate (hormonii leptin\u0103 \u0219i grelin\u0103), pentru men\u021binerea func\u021biei cognitive \u0219i, nu \u00een ultimul r\u00e2nd, pentru men\u021binerea unui sistem imunitar gata de lupt\u0103. Dac\u0103 v\u0103 intereseaz\u0103 mai mult acest subiect, citi\u021bi articolul nostru <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\">Cum s\u0103 \u00eembun\u0103t\u0103\u021bim somnul \u0219i cum&nbsp;ne afecteaz\u0103 s\u0103n\u0103tatea \u0219i cre\u0219terea masei musculare?<\/a><\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Mai pu\u021bin stres \u00een via\u021b\u0103<\/strong> v\u0103 va aduce mai mult\u0103 lini\u0219te, <strong>un sistem imunitar mai rezistent<\/strong> \u0219i un sistem hormonal mai echilibrat, datorit\u0103 nivelurilor mai sc\u0103zute ale cortizolului, hormonul stresului, care este, de asemenea, asociat cu niveluri mai ridicate de stocare a gr\u0103similor \u00een regiunea abdominal\u0103. Pe l\u00e2ng\u0103 exerci\u021biile de respira\u021bie \u0219i medita\u021bie, \u00eent\u0103rirea sistemului imunitar \u00een sezonul rece poate ajuta la reducerea stresului cronic. \u00cen cazul \u00een care dori\u021bi s\u0103 afla\u021bi mai multe despre \u00eent\u0103rirea sistemului imunitar \u00een sezonul rece, citi\u021bi articolul nostru<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" Cum s\u0103 ob\u021bine\u021bi o imunitate mai puternic\u0103 datorit\u0103 terapiei cu ap\u0103 rece? (opens in a new tab)\"> <strong>Cum s\u0103 ob\u021bine\u021bi o imunitate mai puternic\u0103 datorit\u0103 terapiei cu ap\u0103 rece?<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"782\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg\" alt=\"Cum s\u0103 sc\u0103pa\u021bi rapid de gr\u0103simea abdominal\u0103?\" class=\"wp-image-198263\" style=\"width:843px;height:587px\" title=\"Cum s\u0103 sc\u0103pa\u021bi rapid de gr\u0103simea abdominal\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-400x278.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1536x1068.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"La_urma_urmei_puteti_face_ceva_pentru_a_accelera_arderea_grasimii_abdominale\"><\/span>La urma urmei, pute\u021bi face ceva pentru a accelera arderea gr\u0103simii abdominale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un studiu a analizat dac\u0103 depozitarea \u021besutului gras conteaz\u0103 \u00een raport cu acoperirea energetic\u0103 a mi\u0219c\u0103rii. Cercet\u0103torii au comparat modific\u0103rile la nivelul gr\u0103simii subcutanate adiacente mu\u0219chiului care lucreaz\u0103. Indiferent de intensitatea exerci\u021biilor,<strong> s-a observat cre\u0219terea fluxului sangvin \u0219i lipoliza (\u201edescompunerea gr\u0103simii\u201d)<\/strong> \u00een gr\u0103simea subcutanat\u0103 adiacent\u0103 mu\u0219chiului lucrat. Dar se suprapune oare cu via\u021ba de zi cu zi? Din p\u0103cate, nu. <strong>Efectul crescut de lipoliz\u0103 a fost foarte mic<\/strong> \u0219i destul de ne\u00eensemnat \u00een raport cu stilul de via\u021b\u0103&nbsp; \u0219i cu to\u021bi factorii care interfereaz\u0103 cu pierderea \u00een greutate. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unele lucr\u0103ri sugereaz\u0103 chiar <strong>un u\u0219or efect pozitiv al antrenamentului de for\u021b\u0103 \u0219i ulterior cardio asupra pierderii \u00een greutate dorite \u00een zona localizat\u0103<\/strong>. Mai simplu spus, dac\u0103 pune\u021bi mai mult\u0103 greutate pe partea superioar\u0103 a corpului \u00een timpul antrenamentului de for\u021b\u0103 \u0219i apoi face\u021bi cardio, probabil c\u0103 ve\u021bi extrage pu\u021bin mai mult\u0103 energie din rezervele de gr\u0103sime stocate \u00een jum\u0103tatea superioar\u0103 a corpului. Din nou, \u00eens\u0103, acest efect este subordonat tuturor condi\u021biilor de sl\u0103bire reu\u0219it\u0103 \u0219i este mai degrab\u0103 o metod\u0103 poten\u021bial\u0103 \u201ebiohack\u201d, al c\u0103rei efect asupra pierderii \u00een greutate localizate nu a fost confirmat \u00eenc\u0103 suficient. Pe de alt\u0103 parte, dac\u0103 face\u021bi c\u00e2teva exerci\u021bii pentru abdomen \u00een timpul antrenamentului \u0219i apoi face\u021bi treizeci de minute de cardio, nu ve\u021bi face absolut nimic r\u0103u ci, dimpotriv\u0103, ve\u021bi avea doar de c\u00e2\u0219tigat. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">C\u00e2nd pierde\u021bi \u00een greutate, \u00eentotdeauna este vorba de raportul dintre energia ars\u0103 \u0219i energia primit\u0103. Arz\u0103toarele de gr\u0103simi de \u00eenalt\u0103 calitate<\/strong> con\u021bin substan\u021be cu efecte termogene, care stimuleaz\u0103 organismul s\u0103 produc\u0103 mai mult\u0103 c\u0103ldur\u0103, ceea ce<strong> cost\u0103 energie<\/strong>. \u00cen acela\u0219i timp, exist\u0103 substan\u021be \u00een compozi\u021bia lor care au un <strong>efect pozitiv asupra inflama\u021biei \u0219i concentr\u0103rii<\/strong>. Drept urmare, pute\u021bi depune mai mult efort \u00een timpul antrenamentului, ceea ce se traduce prin mai multe calorii arse, iar asta contribuie mai mult la procesul de sl\u0103bire. Dac\u0103 v\u0103 intereseaz\u0103 cum s\u0103 cre\u0219te\u021bi eficien\u021ba unui arz\u0103tor de gr\u0103simi, citi\u021bi articolul nostru <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/6-sfaturi-despre-cum-sa-imbunatatiti-efectele-arzatorului-de-grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">6 sfaturi despre cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi efectele unui arz\u0103tor de gr\u0103simi.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/image00033-1124x749.jpeg\" alt=\"Cum s\u0103 arde\u021bi gr\u0103simea de pe abdomen?\" class=\"wp-image-198304\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 arde\u021bi gr\u0103simea de pe abdomen?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_sa_luati_din_asta\"><\/span>Ce s\u0103 lua\u021bi din asta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Din p\u0103cate, <strong>nu exist\u0103 niciun exerci\u021biu care s\u0103 ne promit\u0103 un abdomen lucrat \u201esix pack\u201d<\/strong>&nbsp; sau c\u0103 vom pierde gr\u0103simea nedorit\u0103. Dar crunch-urile \u0219i abdomenele ajut\u0103 la \u00eent\u0103rirea \u0219i dezvoltarea mu\u0219chilor abdominali, \u00een special a mu\u0219chiului abdominal drept, care formeaz\u0103 celebrul six-pack pe abdomen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Vizibilitatea mu\u0219chilor abdominali<\/strong> nu este&nbsp; despre for\u021b\u0103 sau volum, de\u0219i, desigur, are oarecum leg\u0103tur\u0103, ci despre <strong>cantitatea de gr\u0103sime subcutanat\u0103<\/strong>. Aceasta este principalul \u201evinovat\u201d al mu\u0219chilor abdominali care nu sunt vizibili. C\u00e2nd paria\u021bi pe un plan de antrenament \u0219i o diet\u0103 rezonabil\u0103, ve\u021bi c\u0103uta mi\u0219carea ori de c\u00e2te ori pute\u021bi \u0219i ve\u021bi face din somn o prioritate \u0219i, astfel, ve\u021bi pierde cu succes din gr\u0103simea de pe abdomen, dar \u0219i de pe \u00eentreg corpul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform cuno\u0219tin\u021belor \u0219tiin\u021bifice actuale, datorit\u0103 antrenamentului de for\u021b\u0103, pute\u021bi cre\u0219te u\u0219or descompunerea gr\u0103similor ca surs\u0103 de energie \u00een zona dorit\u0103 \u00een timpul activit\u0103\u021bilor cardio ulterioare. \u00cen timpul antrenamentului, este suficient s\u0103 include\u021bi c\u00e2teva exerci\u021bii semnificative \u0219i suficient de solicitante la abdomen \u0219i apoi s\u0103 alerga\u021bi pe banda de alergat. Dar asta reprezint\u0103 doar \u00eenc\u0103 o pic\u0103tur\u0103 \u00een ocean a unei abord\u0103ri generale a pierderii \u00een greutate, nu o metod\u0103 revolu\u021bionar\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Dar \u00eentrebarea este, un abdomen six-pack v\u0103 ofer\u0103 mai mult\u0103 fericire?&nbsp;<\/strong>La urma urmei, asta depinde de fiecare dintre voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi experien\u021be cu pierderea \u00een greutate \u00een zona abdominal\u0103? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne sfaturile \u0219i ponturile voastre \u00een comentarii. Dac\u0103 v-a pl\u0103cut articolul, \u00eel pute\u021bi sus\u021bine printr-un share, astfel \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 afle mai multe despre cum s\u0103 piard\u0103 corect \u00een greutate.<\/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\/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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen? \u00cen urm\u0103torul articol, ve\u021bi afla de ce sutele de exerci\u021bii zilnice pentru abdomen nu v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi un abdomen sculptat six-pack. Dar noi v\u0103 vom spune ce v\u0103 poate ajuta cu adev\u0103rat.<\/p>\n","protected":false},"author":65,"featured_media":198285,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6314,7484,6458,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315642","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-abdomen","9":"tag-antrenament","10":"tag-exercitii-ro","11":"tag-pierdere-in-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Crunches \u0219i abdomene: De ce nu v\u0103 ajut\u0103 s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen? \u00cen urm\u0103torul articol, ve\u021bi afla de ce sutele de exerci\u021bii zilnice pentru abdomen nu v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi un abdomen sculptat six-pack. 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