{"id":316083,"date":"2022-04-28T09:04:00","date_gmt":"2022-04-28T07:04:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316083"},"modified":"2022-05-06T08:59:02","modified_gmt":"2022-05-06T06:59:02","slug":"11-exercitii-cu-benzi-elastice-la-bara-de-tractiuni-pentru-consolidarea-bratelor-spatelui-si-trunchiului","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/11-exercitii-cu-benzi-elastice-la-bara-de-tractiuni-pentru-consolidarea-bratelor-spatelui-si-trunchiului\/","title":{"rendered":"11 exerci\u021bii cu benzi elastice la bara de trac\u021biuni pentru consolidarea bra\u021belor, spatelui \u0219i trunchiului"},"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\/11-exercitii-cu-benzi-elastice-la-bara-de-tractiuni-pentru-consolidarea-bratelor-spatelui-si-trunchiului\/#De_ce_sa_va_antrenati_la_bara_de_tractiuni_cu_benzile_elastice\" title=\"De ce s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni cu benzile elastice?\">De ce s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni cu benzile elastice?<\/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\/11-exercitii-cu-benzi-elastice-la-bara-de-tractiuni-pentru-consolidarea-bratelor-spatelui-si-trunchiului\/#Tipuri_de_benzi_elastice_in_functie_de_nivelul_lor_de_rezistenta\" title=\"Tipuri de benzi elastice \u00een func\u021bie de nivelul lor de rezisten\u021b\u0103\">Tipuri de benzi elastice \u00een func\u021bie de nivelul lor de rezisten\u021b\u0103<\/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\/11-exercitii-cu-benzi-elastice-la-bara-de-tractiuni-pentru-consolidarea-bratelor-spatelui-si-trunchiului\/#11_exercitii_cu_banda_elastica\" title=\"11 exerci\u021bii cu banda elastic\u0103\">11 exerci\u021bii cu banda elastic\u0103<\/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\/11-exercitii-cu-benzi-elastice-la-bara-de-tractiuni-pentru-consolidarea-bratelor-spatelui-si-trunchiului\/#Antrenament_pentru_intregul_corp_cu_benzi_elastice\" title=\"Antrenament pentru \u00eentregul corp cu benzi elastice\">Antrenament pentru \u00eentregul corp cu benzi elastice<\/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\/11-exercitii-cu-benzi-elastice-la-bara-de-tractiuni-pentru-consolidarea-bratelor-spatelui-si-trunchiului\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dac\u0103 trac\u021biunile \u0219i alte exerci\u021bii cu greutatea corporal\u0103 sunt prea grele pentru voi \u0219i sunte\u021bi \u00een c\u0103utarea unei modalit\u0103\u021bi de a le face mai u\u0219oare, atunci sunte\u021bi \u00een locul potrivit. Banda elastic\u0103 este un instrument de antrenament care v\u0103 permite s\u0103 realiza\u021bi prima trac\u021biune. \u00cen plus, v\u0103 va face antrenamentul mai distractiv \u0219i chiar mai eficient. Benzile sunt potrivite pentru abdomen, biceps, triceps sau spate. Acestea vor oferi corpului vostru <strong>un nou impuls pentru dezvoltarea masei musculare \u0219i a for\u021bei func\u021bionale<\/strong> \u0219i, \u00een acela\u0219i timp, v\u0103 va anima pu\u021bin rutina de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_sa_va_antrenati_la_bara_de_tractiuni_cu_benzile_elastice\"><\/span>De ce s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni cu benzile elastice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Benzile elastice reprezint\u0103 un accesoriu practic, accesibil \u0219i compact. Acestea sunt potrivite at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru sportivii avansa\u021bi. \u00cens\u0103 lista de beneficii nu se opre\u0219te aici.<\/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. Le pute\u021bi folosi acas\u0103, la sal\u0103 \u0219i la locurile speciale amenajate pentru antrenamente de afar\u0103.<\/h3>\n\n\n\n<p>Tot ce trebuie s\u0103 face\u021bi este s\u0103 ag\u0103\u021ba\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">banda elastic\u0103<\/a> de bara de trac\u021biuni \u0219i pute\u021bi \u00eencepe imediat s\u0103 v\u0103 antrena\u021bi. Bara de trac\u021biuni se g\u0103se\u0219te \u00een fiecare sal\u0103 de sport sau la locul de antrenament din parcuri Unii chiar au&nbsp;<a href=\"https:\/\/gymbeam.ro\/bara-pentru-tractiuni-cu-montare-pe-perete-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">acas\u0103<\/a> acest instrument. A\u0219adar, sunt multe locuri \u00een care pute\u021bi s\u0103 v\u0103 antrena\u021bi. \u00cen plus, este u\u0219or de depozitat, \u00eencape \u00eentr-un <a href=\"https:\/\/gymbeam.ro\/rucsac-adventure-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rucsac<\/a>&nbsp;\u0219i o pute\u021bi lua oriunde cu voi \u00een vacan\u021b\u0103. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. V\u0103 ajut\u0103 s\u0103 efectua\u021bi prima trac\u021biune<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Trac\u021biunea este un exerci\u021biu destul de solicitant pentru mul\u021bi oameni, \u00eens\u0103 este u\u0219or de efectuat cu ajutorul unei benzi elastice, deoarece, <strong>cu c\u00e2t rezisten\u021ba este mai mare<\/strong>, cu at\u00e2t mai mult va reduce sarcina \u0219i va <strong>u\u0219ura trac\u021biunile<\/strong>. \u00cen plus, v\u0103 va permite s\u0103 v\u0103 controla\u021bi mai bine mi\u0219c\u0103rile \u0219i s\u0103 v\u0103 implica\u021bi mu\u0219chii potrivi\u021bi. Nu ezita\u021bi s\u0103 v\u0103 achizi\u021biona\u021bi dou\u0103 benzi chiar de la \u00eenceput. Pe m\u0103sur\u0103 ce ve\u021bi \u00eenv\u0103\u021ba tehnica \u0219i ve\u021bi deveni mai puternici, ve\u021bi putea reduce rezisten\u021ba. \u00cen timp, ve\u021bi putea efectua trac\u021biunile f\u0103r\u0103 niciun ajutor. <span style=\"color: #ff6600\">[1]<\/span><\/span><\/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\">3. V\u0103 diversific\u0103 antrenamentul<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Dac\u0103 face\u021bi \u00een mod regulat exerci\u021bii la bara de trac\u021biuni cu greutatea corporal\u0103 \u0219i sunte\u021bi \u00een c\u0103utare de exerci\u021bii noi care s\u0103 v\u0103 implice diferi\u021bi mu\u0219chi, atunci benzile elastice sunt o solu\u021bie ideal\u0103. Acestea v\u0103 permit s\u0103 ad\u0103uga\u021bi, de exemplu, exerci\u021bii <strong>doar pentru biceps, triceps sau mu\u0219chii romboizi.<\/strong> Acest lucru v\u0103 va face antrenamentul mai solicitant \u0219i mai complex. <span style=\"color: #ff6600\">[2-4]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/Band-2-1124x749.jpg\" alt=\"Beneficiile antrenamentului cu benzile elastice\" class=\"wp-image-305085\" width=\"843\" height=\"562\" title=\"Beneficiile antrenamentului cu benzile elastice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pute\u021bi ad\u0103uga treptat nivelul de dificultate<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\"><strong>Extensoarele au diferite niveluri de rezisten\u021b\u0103.<\/strong> Atunci c\u00e2nd acestea sunt ag\u0103\u021bate pe bara de trac\u021biuni, cu c\u00e2t rezisten\u021ba este mai mare, cu at\u00e2t exerci\u021biul este mai u\u0219or. Totu\u0219i, acest lucru nu este valabil \u0219i pentru exerci\u021biile care implic\u0103 bicep\u0219i. Din acest motiv, este mai bine s\u0103 ave\u021bi \u00een cas\u0103 extensoare diferite. \u00cen timp, pute\u021bi cre\u0219te dificultatea, ceea ce va sus\u021bine progresul \u00een sine. <span style=\"color: #ff6600\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Dezvolt\u0103 for\u021ba \u0219i masa muscular\u0103<\/h3>\n\n\n\n<p>Antrenamentul cu benzile elastice poate activa \u0219i \u00eenc\u0103rca fibrele musculare. Dac\u0103 o sarcin\u0103 este suficient\u0103 \u0219i crescut\u0103 \u00een mod treptat (prin cre\u0219terea sau sc\u0103derea rezisten\u021bei, num\u0103rul de repet\u0103ri etc.), atunci <strong>se dezvolt\u0103 at\u00e2t for\u021ba, c\u00e2t \u0219i masa muscular\u0103<\/strong>. De\u0219i nu v\u0103 pute\u021bi a\u0219tepta la acela\u0219i nivel de dezvoltare muscular\u0103 de la un extensor ca de la ni\u0219te gantere grele, este totu\u0219i o modalitate excelent\u0103 de a v\u0103 diversifica antrenamentul de for\u021b\u0103. <span style=\"color: #ff6600\">[4-6]<\/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 dori\u021bi s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni \u0219i s\u0103 descoperi\u021bi noi exerci\u021bii f\u0103r\u0103 banda elastic\u0103, nu rata\u021bi articolul nostru intitulat&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/blog\/aflati-cum-sa-va-antrenati-la-bara-de-tractiuni-cu-aceste-10-exercitii-pentru-incepatori-si-sportivi-avansati\/\" target=\"_blank\" aria-label=\"Afla\u021bi cum s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni cu aceste 10 exerci\u021bii pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Afla\u021bi cum s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni cu aceste 10 exerci\u021bii pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi<\/a><\/strong><\/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\"><span class=\"ez-toc-section\" id=\"Tipuri_de_benzi_elastice_in_functie_de_nivelul_lor_de_rezistenta\"><\/span>Tipuri de benzi elastice \u00een func\u021bie de nivelul lor de rezisten\u021b\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 benzi elastice (numite \u0219i extensoare) cu diferite niveluri de rezisten\u021b\u0103. Acestea sunt de obicei \u00een cinci niveluri de culori diferite. Cu c\u00e2t este mai mare rezisten\u021ba benzii, cu at\u00e2t mai bine ajut\u0103 la trac\u021biuni. Pe de alt\u0103 parte, sarcina \u00een ridic\u0103rile cu bicepsul este mai mare cu un nivel de rezisten\u021b\u0103 mai mare al benzii.<\/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\" type=\"1\"><li><a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nivelul 1<\/a>: Rezisten\u0163\u0103 de 11\u201329 kg.<\/li><li><a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nivelul 2<\/a>: Rezisten\u0163\u0103 de 13\u201336 kg.<\/li><li><a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nivelul 3<\/a>: Rezisten\u0163\u0103 de 23\u201357 kg.<\/li><li><a href=\"https:\/\/gymbeam.ro\/banda-elastica-cross-band-level-4-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nivelul 4<\/a>: Rezisten\u0163\u0103 de 27\u201379 kg.<\/li><li><a href=\"https:\/\/gymbeam.ro\/cross-band-level-5-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nivelul 5<\/a>: Rezisten\u0163\u0103 de 36\u2013104 kg.<\/li><\/ol>\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=\"11_exercitii_cu_banda_elastica\"><\/span>11 exerci\u021bii cu banda elastic\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Urm\u0103toarele exerci\u021bii v\u0103 vor ajuta s\u0103 v\u0103 tonifia\u021bi \u00een mod eficient \u00eentreaga parte superioar\u0103 a corpului. \u00cen plus, le pute\u021bi introduce cu u\u0219urin\u021b\u0103 \u00eentr-un singur antrenament sau pute\u021bi alege doar c\u00e2teva exerci\u021bii pentru a v\u0103 diversifica antrenamentul preferat cu gantere \u0219i alte <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi<\/a>. De asemenea, pute\u021bi combina exerci\u021biile la bara de trac\u021biuni cu \u0219i f\u0103r\u0103 extensor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu uita\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi \u00eenainte de antrenament (prin alergare pe loc sau s\u0103rituri la&nbsp;<a href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coard\u0103<\/a>). Apoi, continua\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi corpul prin c\u00e2teva mi\u0219c\u0103ri circulare. Odat\u0103 ce v-a\u021bi terminat antrenamentul, efectua\u021bi c\u00e2teva minute un stretching u\u0219or.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd face\u021bi exerci\u021bii cu extensoare, concentra\u021bi-v\u0103 pe corectitudinea tehnicii \u0219i men\u021bine\u021bi activ\u0103 partea superioar\u0103 a corpului. Mi\u0219carea trebuie s\u0103 fie controlat\u0103 iar voi trebuie s\u0103 \u00eencerca\u021bi s\u0103 efectua\u021bi \u00eentreaga gam\u0103 de mi\u0219care. Alterna\u021bi extensoarele cu rezisten\u021b\u0103 mai mic\u0103 sau mai mare \u00een func\u021bie de nivelul de for\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Trac\u021biuni cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia de \u00eenceput: <\/span><\/strong>Prinde\u021bi banda elastic\u0103 de bara de trac\u021biuni. Apuca\u021bi bara de deasupra cu m\u00e2inile (coatele fiind departe de corp) cu o deschidere mai mare dec\u00e2t l\u0103\u021bimea umerilor. Plasa\u021bi fie genunchii, fie t\u0103lpile \u00een band\u0103. Trage\u021bi omopla\u021bii \u00eenapoi \u0219i \u00een jos \u0219i \u021bine\u021bi picioarele \u00een band\u0103.<\/li><li><strong><span data-preserver-spaces=\"true\">Execu\u021bie:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Activa\u021bi-v\u0103 mu\u0219chii spatelui \u00een timp ce expira\u021bi, cu omopla\u021bii \u00eenapoi \u0219i \u00een jos \u0219i \u00eencepe\u021bi s\u0103 v\u0103 ridica\u021bi \u00een sus printr-o mi\u0219care controlat\u0103. Odat\u0103 ce dep\u0103\u0219i\u021bi bara la nivelul capului, \u00eencepe\u021bi s\u0103 cobor\u00e2\u021bi \u00eencet \u00een timp ce inspira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi trac\u021biunea. \u021aine\u021bi umerii relaxa\u021bi \u0219i departe de urechi pe parcursul \u00eentregului exerci\u021biu.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente: <\/span><\/strong>Balansare, lipsa amplitudinii mi\u0219c\u0103rii, spatele \u00eendoit, umerii \u00eendrepta\u021bi \u00een sus, picioarele \u00eendoite excesiv \u00eenapoi.<\/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\/10\/01-Resistance-band-pull-up-1.gif\" alt=\"Cum s\u0103 efectua\u021bi corect trac\u021biunile cu banda elastic\u0103?\" class=\"wp-image-305313\" title=\"Cum s\u0103 efectua\u021bi corect trac\u021biunile cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. <\/strong><strong>Trac\u021biuni la bara cu priz\u0103 supina\u021bie<\/strong><strong>&nbsp;(chin-ups)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Execu\u021bie:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Activa\u021bi-v\u0103 mu\u0219chii spatelui \u00een timp ce expira\u021bi, cu omopla\u021bii \u00eenapoi \u0219i \u00een jos \u0219i \u00eencepe\u021bi s\u0103 v\u0103 ridica\u021bi \u00een sus printr-o mi\u0219care controlat\u0103. Odat\u0103 ce dep\u0103\u0219i\u021bi bara la nivelul capului, \u00eencepe\u021bi s\u0103 cobor\u00e2\u021bi \u00eencet \u00een timp ce inspira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi trac\u021biunea. \u021aine\u021bi umerii departe de urechi pe parcursul \u00eentregului exerci\u021biu.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Execu\u021bie:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Activa\u021bi-v\u0103 mu\u0219chii spatelui \u00een timp ce expira\u021bi, cu omopla\u021bii \u00eenapoi \u0219i \u00een jos \u0219i \u00eencepe\u021bi s\u0103 v\u0103 ridica\u021bi \u00een sus printr-o mi\u0219care controlat\u0103. Odat\u0103 ce dep\u0103\u0219i\u021bi bara la nivelul capului, \u00eencepe\u021bi s\u0103 cobor\u00e2\u021bi \u00eencet \u00een timp ce inspira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi trac\u021biunea. \u021aine\u021bi umerii departe de urechi pe parcursul \u00eentregului exerci\u021biu.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente: <\/span><\/strong>Balansare, lipsa amplitudinii mi\u0219c\u0103rii, spatele \u00eendoit, umerii \u00eendrepta\u021bi \u00een sus, picioarele \u00eendoite excesiv \u00eenapoi.<\/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\/10\/02-Chin-up.gif\" alt=\"Cum s\u0103 efectua\u021bi corect chin-ups cu banda elastic\u0103?\" class=\"wp-image-305327\" title=\"Cum s\u0103 efectua\u021bi corect chin-ups cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Ramat cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia de \u00eenceput: <\/span><\/strong>Prinde\u021bi banda elastic\u0103 de bara de trac\u021biuni la nivelul taliei. A\u0219eza\u021bi-v\u0103 cu fa\u021ba la bara de trac\u021biuni \u0219i \u00eendoi\u021bi-v\u0103 u\u0219or picioarele. Prinde\u021bi ambele capete ale extensorului cu bra\u021bele \u00eentinse \u0219i \u00eencorda\u021bi-v\u0103 trunchiul.<\/li><li><strong><span data-preserver-spaces=\"true\">Execu\u021bie: <\/span><\/strong>Trage\u021bi extensorul spre talie \u00een timp ce expira\u021bi \u00eencord\u00e2ndu-v\u0103 mu\u0219chii spatelui \u0219i ai bra\u021belor. \u021aine\u021bi o secund\u0103, apoi \u00eentinde\u021bi din nou bra\u021bele. Pute\u021bi face exerci\u021biul mai u\u0219or lu\u00e2nd un extensor cu un nivel de rezisten\u021b\u0103 mai u\u0219or sau st\u00e2nd mai aproape de bara de trac\u021biuni. \u021aine\u021bi spatele curbat \u00een mod natural pe parcursul \u00eentregului exerci\u021biu.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>lipsa amplitudinii mi\u0219c\u0103rii, spatele \u00eendoit, mi\u0219care necontrolat\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\/10\/03-Pritahy-gumy-omotane-gumy-na-zada_2.gif\" alt=\"Cum s\u0103 efectua\u021bi corect ramatul cu banda elastic\u0103?\" class=\"wp-image-305341\" title=\"Cum s\u0103 efectua\u021bi corect ramatul cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Extensii triceps cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia de \u00eenceput: <\/span><\/strong>Prinde\u021bi banda elastic\u0103 de partea superioar\u0103 a barei de trac\u021biuni. A\u0219eza\u021bi-v\u0103 sub bara de trac\u021biuni \u0219i \u00eendoi\u021bi-v\u0103 u\u0219or picioarele. Prinde\u021bi extensorul suspendat cu ambele m\u00e2ini. Coatele ar trebui s\u0103 formeze un unghi de aproximativ 90 de grade. \u00cencorda\u021bi-v\u0103 trunchiul.<\/li><li><strong><span data-preserver-spaces=\"true\">Execu\u021bie:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00cencepe\u021bi s\u0103 v\u0103 \u00eentinde\u021bi bra\u021bele c\u0103tre coate \u00een timp ce expira\u021bi, \u00eencord\u00e2ndu-v\u0103 tricepsul \u0219i tr\u0103g\u00e2nd de extensor \u00een jos. \u00cencerca\u021bi s\u0103 \u00eentinde\u021bi palmele departe de corp \u00een pozi\u021bia inferioar\u0103. \u021aine\u021bi o secund\u0103 \u0219i \u00eendoi\u021bi din nou bra\u021bele \u00een timp ce inspira\u021bi. Pute\u021bi face exerci\u021biul mai u\u0219or lu\u00e2nd un extensor cu un nivel de rezisten\u021b\u0103 mai u\u0219or. \u021aine\u021bi spatele curbat \u00een mod natural pe parcursul \u00eentregului exerci\u021biu.<\/span><\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Lipsa amplitudinii mi\u0219c\u0103rii, spatele \u00eendoit, mi\u0219care necontrolat\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\/10\/04-Stahovani-zavesene-gumy-na-hrazde-na-triceps.gif\" alt=\"Cum s\u0103 efectua\u021bi corect exensiile pentru triceps cu banda elastic\u0103?\" class=\"wp-image-305355\" title=\"Cum s\u0103 efectua\u021bi corect exensiile pentru triceps cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Trac\u021biuni din picioare cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia de \u00eenceput:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Prinde\u021bi banda elastic\u0103 de partea superioar\u0103 a barei de trac\u021biuni, apoi apuca\u021bi-o cu bra\u021bele \u00eentinse. Sta\u021bi departe de bara de trac\u021biuni, apleca\u021bi-v\u0103 u\u0219or \u00eenainte \u0219i \u00eendoi\u021bi-v\u0103 u\u0219or picioarele. \u021aine\u021bi spatele drept, \u00eentinde\u021bi bra\u021bele \u00een sus \u0219i \u00eencorda\u021bi-v\u0103 trunchiul.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Execu\u021bie:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u021aine\u021bi-v\u0103 bra\u021bele aproape de corp \u00een timp ce expira\u021bi \u00eencord\u00e2nd mu\u0219chii spatelui. \u021aine\u021bi o secund\u0103 \u0219i \u00eentinde\u021bi din nou bra\u021bele \u00een sus. Pute\u021bi face exerci\u021biul mai u\u0219or lu\u00e2nd un extensor cu un nivel de rezisten\u021b\u0103 mai u\u0219or sau st\u00e2nd mai aproape de bara de trac\u021biuni. \u021aine\u021bi spatele curbat \u00een mod natural pe parcursul \u00eentregului exerci\u021biu.<\/span><\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Lipsa amplitudinii mi\u0219c\u0103rii, spatele \u00eendoit, mi\u0219care necontrolat\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\/10\/05-Stahovani-zavesene-gumy-na-hrazde-na-zada.gif\" alt=\"Cum s\u0103 efectua\u021bi corect trac\u021biunile din picioare cu banda elastic\u0103?\" class=\"wp-image-305369\" title=\"Cum s\u0103 efectua\u021bi corect trac\u021biunile din picioare cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Ridic\u0103ri de biceps cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia de \u00eenceput:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Prinde\u021bi banda elastic\u0103 de partea superioar\u0103 a barei de trac\u021biuni, apuca\u021bi-o de dedesubt cu o m\u00e2n\u0103 \u0219i \u00eentinde\u021bi bra\u021bul \u00eenainte. \u00cendep\u0103rta\u021bi-v\u0103 de bara de trac\u021biuni, \u00eendoi\u021bi u\u0219or picioarele \u0219i sta\u021bi cu picioarele dep\u0103rtate p\u00e2n\u0103 la lungimea taliei. \u00cencorda\u021bi-v\u0103 trunchiul.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Execu\u021bie:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Trage\u021bi extensorul spre um\u0103r \u00een timp ce expira\u021bi, \u00eencord\u00e2nd bicep\u0219ii. \u021aine\u021bi o secund\u0103 \u0219i \u00eentinde\u021bi din nou bra\u021bul \u00een timp ce inspira\u021bi. Pute\u021bi face exerci\u021biul mai u\u0219or lu\u00e2nd un extensor cu un nivel de rezisten\u021b\u0103 mai u\u0219or sau st\u00e2nd mai aproape de bara de trac\u021biuni. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi cotul \u00een aceea\u0219i pozi\u021bie \u0219i spatele curbat \u00een mod natural pe parcursul \u00eentregului exerci\u021biu. Mai \u00eent\u00e2i face\u021bi un set pe un bra\u021b, apoi schimba\u021bi-l cu cel\u0103lalt bra\u021b.<\/span><\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Lipsa amplitudinii mi\u0219c\u0103rii, spatele \u00eendoit, mi\u0219care necontrolat\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\/10\/06-Pritahy-zavesene-gumy-na-biceps.gif\" alt=\"Cum s\u0103 efectua\u021bi corect ridic\u0103rile de biceps cu banda elastic\u0103?\" class=\"wp-image-305383\" title=\"Cum s\u0103 efectua\u021bi corect ridic\u0103rile de biceps cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. \u00cempins de la piept cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Prinde\u021bi banda elastic\u0103 de bara de trac\u021biuni la nivelul omopla\u021bilor. A\u0219eza\u021bi-v\u0103 cu spatele la bara de trac\u021biuni \u0219i trece\u021bi banda peste cap, astfel \u00eenc\u00e2t s\u0103 o ave\u021bi sub umeri. Apuca\u021bi-o cu ambele m\u00e2ini \u00eentr-o pozi\u021bie mai larg\u0103 dec\u00e2t la l\u0103\u021bimea umerilor. \u00cencorda\u021bi-v\u0103 trunchiul.<\/li><li><strong><span data-preserver-spaces=\"true\">Execu\u021bie:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00centinde\u021bi extensorul \u00een timp ce expira\u021bi, \u00eencord\u00e2nd mu\u0219chii pieptului \u0219i bra\u021bului \u0219i \u00eentinde\u021bi bra\u021bele \u00een sus. \u021aine\u021bi o secund\u0103 \u0219i \u00eendoi\u021bi din nou bra\u021bele \u00een timp ce inspira\u021bi. Pute\u021bi face exerci\u021biul mai u\u0219or lu\u00e2nd un extensor cu un nivel de rezisten\u021b\u0103 mai u\u0219or sau st\u00e2nd mai aproape de bara de trac\u021biuni. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi cotul \u00een aceea\u0219i pozi\u021bie \u0219i spatele curbat\u00een mod natural pe parcursul \u00eentregului exerci\u021biu.<\/span><\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>lipsa amplitudinii mi\u0219c\u0103rii, spatele \u00eendoit, mi\u0219care necontrolat\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\/10\/08-Tlaky-s-gumou-na-hrudnik_2.gif\" alt=\"Cum s\u0103 efectua\u021bi corect \u00eempinsul de la piept cu banda elastic\u0103?\" class=\"wp-image-305944\" title=\"Cum s\u0103 efectua\u021bi corect \u00eempinsul de la piept cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Flot\u0103ri cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Prinde\u021bi banda elastic\u0103 de partea superioar\u0103 a barei de trac\u021biuni. A\u0219eza\u021bi-v\u0103 \u00een genunchi sub bara de trac\u021biuni \u00een pozi\u021bia de plank \u00eenalt\u0103 at\u00e2rn\u00e2nd de extensor la nivelul \u0219oldurilor. \u021aine\u021bi bra\u021bele \u00eentinse, \u00eencorda\u021bi trunchiul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 \u021bine\u021bi corpul drept. Nu \u00eendoi\u021bi spatele, mai ales \u00een partea lombar\u0103.<\/li><li><strong><span data-preserver-spaces=\"true\">Execu\u021bie:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Inspira\u021bi, face\u021bi o flotare \u0219i \u00eencerca\u021bi s\u0103 atinge\u021bi u\u0219or solul cu pieptul \u00een pozi\u021bia inferioar\u0103. Apoi \u00eempinge\u021bi m\u00e2inile cu toat\u0103 suprafa\u021ba \u00een salteaua pentru exerci\u021bii, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i face\u021bi urm\u0103toarea repetare. Pute\u021bi face exerci\u021biul mai u\u0219or lu\u00e2nd un extensor cu un nivel de rezisten\u021b\u0103 mai mare sau f\u0103c\u00e2nd flot\u0103ri \u00een genunchi.<\/span><\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>lips\u0103 de mi\u0219care, spate \u00eendoit (mai ales la nivelul coloanei vertebrale lombare), mi\u0219care necontrolat\u0103, omopla\u021bi instabili, coatele prea \u00eendep\u0103rtate de corp.<\/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\/10\/09-Asisted-bands-push-ups.gif\" alt=\"Cum s\u0103 efectua\u021bi corect flot\u0103rile cu banda elastic\u0103?\" class=\"wp-image-305959\" title=\"Cum s\u0103 efectua\u021bi corect flot\u0103rile cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Plank cu r\u0103sucire de trunchi cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Prinde\u021bi banda elastic\u0103 de partea inferioar\u0103 a barei de trac\u021biuni. A\u0219eza\u021bi-v\u0103 \u00een genunchi \u00een fa\u021ba barei de trac\u021biuni \u0219i sta\u021bi \u00een pozi\u021bia \u00eenalt\u0103 de plank. Apuca\u021bi extensorul cu ambele m\u00e2ini \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul drept. Nu \u00eendoi\u021bi spatele, mai ales \u00een zona lombar\u0103. \u00cencorda\u021bi-v\u0103 trunchiul.<\/li><li><strong>Execu\u021bie:<\/strong>&nbsp;atinge\u021bi m\u00e2na dreapt\u0103 de \u0219oldul st\u00e2ng \u00een timp ce expira\u021bi. Apoi \u00eentoarce\u021bi-v\u0103 \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i efectua\u021bi exerci\u021biul pe cealalt\u0103 parte. Pute\u021bi face exerci\u021biul mai u\u0219or lu\u00e2nd un extensor cu un nivel de rezisten\u021b\u0103 mai u\u0219or sau st\u00e2nd mai aproape de bara de trac\u021biuni.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>lipsa amplitudinii mi\u0219c\u0103rii, mi\u0219care necontrolat\u0103, \u0219oldurile c\u0103zute la sol, ridicarea excesiv\u0103 a \u0219oldului.<\/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\/10\/11-Plank-Hip-Taps_2.gif\" alt=\"Cum s\u0103 efectua\u021bi corect plank-ul cu r\u0103suciri de trunchi cu banda elastic\u0103?\" class=\"wp-image-305974\" title=\"Cum s\u0103 efectua\u021bi corect plank-ul cu r\u0103suciri de trunchi cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. Abdomene cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Prinde\u021bi banda elastic\u0103 de partea inferioar\u0103 a barei de trac\u021biuni. A\u0219eza\u021bi-v\u0103 jos \u00een fa\u021ba barei de trac\u021biuni \u0219i apuca\u021bi ambele p\u0103r\u021bi ale extensorului cu m\u00e2inile. Coatele trebuie s\u0103 fie \u00eendreptate de-a lungul corpului spre genunchi.<\/li><li><strong>Execu\u021bie:<\/strong>&nbsp;\u00eencerca\u021bi s\u0103 trage\u021bi pieptul p\u00e2n\u0103 la genunchi c\u00e2t mai mult posibil \u00een timp ce expira\u021bi, \u00eencord\u00e2nd abdomenul. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi mi\u0219carea. Pute\u021bi face exerci\u021biul mai u\u0219or lu\u00e2nd un extensor cu un nivel de rezisten\u021b\u0103 mai u\u0219or.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>lipsa amplitudinii mi\u0219c\u0103rii, mi\u0219care necontrolat\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\/10\/10-Sit-Ups-s-gumou.gif\" alt=\"Cum s\u0103 efectua\u021bi corect abdomenele cu banda elastic\u0103?\" class=\"wp-image-306002\" title=\"Cum s\u0103 efectua\u021bi corect abdomenele cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. R\u0103suciri de trunchi cu banda elastic\u0103<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Prinde\u021bi banda elastic\u0103 \u00een jurul barei de trac\u021biuni, la nivelul taliei. A\u0219eza\u021bi-v\u0103 lateral fa\u021b\u0103 de bara de trac\u021biuni, cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor sau cu o deschidere pu\u021bin mai mare. \u00cendoi\u021bi genunchii \u0219i apuca\u021bi extensorul cu ambele m\u00e2ini. \u00centinde\u021bi bra\u021bele \u00eenainte \u0219i r\u0103suci\u021bi-v\u0103 capul \u0219i trunchiul c\u0103tre bara de trac\u021biuni.<\/li><li><strong>Execu\u021bie:&nbsp;<\/strong>R\u0103suci\u021bi trunchiul spre cealalt\u0103 parte \u00een timp ce expira\u021bi, \u00eencord\u00e2nd abdomenul lateral. \u021aine\u021bi bra\u021bele \u00eentinse \u0219i spatele drept pe parcursul \u00eentregului exerci\u021biu. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi \u0219i efectua\u021bi urm\u0103toarea repetare. Pute\u021bi face exerci\u021biul mai u\u0219or lu\u00e2nd un extensor cu un nivel de rezisten\u021b\u0103 mai u\u0219or sau st\u00e2nd mai aproape de bara de trac\u021biuni. Mai \u00eent\u00e2i face\u021bi c\u00e2teva repet\u0103ri pe o parte, apoi \u00eentoarce\u021bi-v\u0103 pe cealalt\u0103 parte \u0219i repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>lipsa amplitudinii mi\u0219c\u0103rii, spatele \u00eendoit, mi\u0219care necontrolat\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\/10\/12-rotace-na-sikme-brisaky.gif\" alt=\"Cum s\u0103 efectua\u021bi corect r\u0103sucirile de trunchi cu banda elastic\u0103?\" class=\"wp-image-305988\" title=\"Cum s\u0103 efectua\u021bi corect r\u0103sucirile de trunchi cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenament_pentru_intregul_corp_cu_benzi_elastice\"><\/span>Antrenament pentru \u00eentregul corp cu benzi elastice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 pute\u021bi antrena cu benzile elastice chiar \u0219i f\u0103r\u0103 bara de trac\u021biuni. \u00cencerca\u021bi, spre exemplu, antrenamentul nostru de 12 minute pentru \u00eentregul corp.<\/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\" 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=\"12 minute antrenament full body cu banda elastic\u0103 | Home workout | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/_mWMTNXKfRM?start=3&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 pute\u021bi antrena la bara de trac\u021biuni cu banda elastic\u0103 aproape oriunde. Pur \u0219i simplu \u00eempacheta\u021bi-o \u00een rucsac \u0219i merge\u021bi la locul de antrenament de pe strad\u0103 sau la sala de sport din apropiere. Apoi, alege\u021bi pur \u0219i simplu unul dintre cele 11 exerci\u021bii enumerate. Regla\u021bi dificultatea exerci\u021biului schimb\u00e2nd pozi\u021bia corpului \u0219i select\u00e2nd nivelul de rezisten\u021b\u0103 al extensorului. Haide\u021bi s\u0103 \u00eencepem antrenamentul!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea sunt <strong>exerci\u021bii extrem de eficiente care v\u0103 tonifiaz\u0103 abdomenul, bra\u021bele \u0219i spatele<\/strong> \u0219i care v\u0103 ajut\u0103 s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103 \u0219i for\u021ba \u00eentregii p\u0103r\u021bi superioare a corpului. Extensoarele pot ajuta la diversificarea antrenamentului clasic de for\u021b\u0103 cu ganterele sau aparatele de la sal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri. Cu siguran\u021b\u0103 vor aprecia aceste sfaturi despre exerci\u021biile la bara de trac\u021biuni.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti-Purpose Workout Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 v\u0103 antrena\u021bi corect la bara de trac\u021biuni cu benzile elastice? \u00cen articolul nostru ve\u021bi g\u0103si 11 exerci\u021bii eficiente pentru consolidarea bra\u021belor, spatelui \u0219i a trunchiului.<\/p>\n","protected":false},"author":129,"featured_media":305078,"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":[80],"tags":[7106,7484,7262,6458],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-316083","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-accesorii-fitness","9":"tag-antrenament","10":"tag-antrenament-de-forta","11":"tag-exercitii-ro","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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