{"id":329902,"date":"2020-11-25T13:21:00","date_gmt":"2020-11-25T12:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329902"},"modified":"2024-05-27T09:26:55","modified_gmt":"2024-05-27T07:26:55","slug":"5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/","title":{"rendered":"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"},"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\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/#Ce_poate_face_o_activitate_sportiva_realizata_in_mod_regulat\" title=\"Ce poate face o activitate sportiv\u0103 realizat\u0103 \u00een mod regulat?\">Ce poate face o activitate sportiv\u0103 realizat\u0103 \u00een mod regulat?<\/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\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/#5_pasi_care_va_vor_ajuta_sa_ramaneti_motivati_si_sa_faceti_miscare_si_sport_chiar_si_acasa\" title=\"5 pa\u0219i care v\u0103 vor ajuta s\u0103 r\u0103m\u00e2ne\u021bi motiva\u021bi \u0219i s\u0103 face\u021bi mi\u0219care \u0219i sport chiar \u0219i acas\u0103\">5 pa\u0219i care v\u0103 vor ajuta s\u0103 r\u0103m\u00e2ne\u021bi motiva\u021bi \u0219i s\u0103 face\u021bi mi\u0219care \u0219i sport chiar \u0219i acas\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\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/#1_Gasiti-va_scopul\" title=\"1. G\u0103si\u021bi-v\u0103 scopul\">1. G\u0103si\u021bi-v\u0103 scopul<\/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\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/#2_Setati-va_obiective_in_viitorul_apropiat_si_realiste\" title=\"2. Seta\u021bi-v\u0103 obiective \u00een viitorul apropiat \u0219i realiste\">2. Seta\u021bi-v\u0103 obiective \u00een viitorul apropiat \u0219i realiste<\/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\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/#3_Planificati_antrenamentul_ca_pe_o_sedinta_urgenta\" title=\"3. Planifica\u021bi antrenamentul ca pe o \u0219edin\u021b\u0103 urgent\u0103\">3. Planifica\u021bi antrenamentul ca pe o \u0219edin\u021b\u0103 urgent\u0103<\/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\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/#4_Sarbatoriti_micile_victorii_ca_si_cum_ar_fi_unele_mari\" title=\"4. S\u0103rb\u0103tori\u021bi micile victorii ca \u0219i cum ar fi unele mari\">4. S\u0103rb\u0103tori\u021bi micile victorii ca \u0219i cum ar fi unele mari<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/#5_Fiti_creativi\" title=\"5. Fi\u021bi creativi\">5. Fi\u021bi creativi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/#Cum_sa_faceti_fata_unei_zile_inactive_petrecute_in_spatele_unui_monitor\" title=\"Cum s\u0103 face\u021bi fa\u021b\u0103 unei zile inactive petrecute \u00een spatele unui monitor?\">Cum s\u0103 face\u021bi fa\u021b\u0103 unei zile inactive petrecute \u00een spatele unui monitor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/#Ce_ar_trebui_sa_eliminati\" title=\"Ce ar trebui s\u0103 elimina\u021bi?\">Ce ar trebui s\u0103 elimina\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poate c\u0103 din cauza la tot ceea ce se \u00eent\u00e2mpl\u0103 \u00een lume \u0219i \u00een \u021bar\u0103,&nbsp;<strong>nici m\u0103car nu v\u0103 g\u00e2ndi\u021bi la exerci\u021bii.<\/strong>&nbsp;Cu at\u00e2t mai mult cu c\u00e2t m\u0103surile de deschidere \u0219i \u00eenchidere a restaurantelor, magazinelor \u0219i s\u0103lilor de gimnastic\u0103 se modific\u0103 \u00een mod constant. Sentimentele de nesiguran\u021b\u0103 \u0219i grijile cu rivire la viitor ne epuizeaz\u0103 oarecum pe fiecare dintre noi.&nbsp; Iar asta e complet natural. Pe de alt\u0103 parte, <strong>trebuie s\u0103 distingem la ce opinii s\u0103 fim aten\u021bi. <\/strong>Nu vom influen\u021ba \u00een mod direct situa\u021bia geopolitic\u0103 din lume, alegerile preziden\u021biale din SUA sau tradi\u021bionala &#8221;cronic\u0103 neagr\u0103&#8221; \u00een loc de \u0219tirile de la televizor, a\u0219a c\u0103 de ce s\u0103 avem de-a face \u0219i s\u0103 aprofund\u0103m stresul generalizat? <strong>Dar ceea ce putem influen\u021ba este modul \u00een care putem face fa\u021b\u0103 cu succes acestei \u00eenc\u0103rc\u0103turi de factori de stres<\/strong>. \u0218i unul dintre cei mai bune ajutoare pentru \u00eembun\u0103t\u0103\u021birea s\u0103n\u0103t\u0103\u021bii fizice \u0219i mentale sunt sportul \u0219i exerci\u021biile fizice.<\/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\">Dac\u0103 toate beneficiile sporturilor \u0219i exerci\u021biilor s-ar vinde \u00een farmacie sub form\u0103 de pilule, cozile ar fi nesf\u0103r\u0219ite,&nbsp;<\/strong>iar lumea s-ar lupta&nbsp; pentru un loc mai bun \u00een mul\u021bime. Doar imagina\u021bi-v\u0103: &#8220;Bun\u0103 ziua, a\u0219 dori ceva care s\u0103-mi \u00eembun\u0103t\u0103\u021beasc\u0103 starea de spirit, s\u0103 reduc\u0103 anxietatea, s\u0103 sus\u021bin\u0103 imunitatea \u0219i cre\u0219terea muscular\u0103. Da, atunci avem ceva exact pentru dumneavoastr\u0103. V\u0103 voi oferi un pachet lunar de antrenament de for\u021b\u0103 \u0219i un pachet de alergare de jum\u0103tate de an \u00een natur\u0103. Lua\u021bi antrenamentul de for\u021b\u0103 o dat\u0103 pe zi de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i alergatul \u00een natur\u0103 o dat\u0103 pe zi, \u00een zilele \u00een care nu lua\u021bi antrenamentul de for\u021b\u0103.&#8221;&nbsp;Iar o lun\u0103 mai t\u00e2rziu, toat\u0103 lumea vine la farmacie pentru a mul\u021bumi c\u0103 se simte mult mai bine. Pute\u021bi citi mai jos efectul activit\u0103\u021bii sportive efectuate \u00een mod regulat asupra s\u0103n\u0103t\u0103\u021bii fizice \u0219i mentale. <span style=\"color: #ff6600;\">[1-12] &nbsp; &nbsp;<\/span><\/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=\"Ce_poate_face_o_activitate_sportiva_realizata_in_mod_regulat\"><\/span>Ce poate face o activitate sportiv\u0103 realizat\u0103 \u00een mod regulat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2193 stres cronic, grad de anxietate, simptome de depresie, riscuri pentru s\u0103n\u0103tate, greutate corporal\u0103<\/li>\n\n\n\n<li>\u2191 stare de spirit, func\u021bii cognitive, somn, sistemul imunitar \u0219i sistemul de ap\u0103rare al organismului, densitate osoas\u0103, mas\u0103 muscular\u0103, flexibilitate \u0219i echilibru<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Se pare c\u0103 nu exist\u0103 niciun domeniu \u00een care sportul practicat \u00een mod regulat s\u0103 nu aib\u0103 un efect pozitiv.<\/strong> Cu toate astea, orele de deschidere incerte ale s\u0103lilor de sport \u0219i centrelor de fitness \u0219i restric\u021biile guvernamentale nu ne ajut\u0103 deloc s\u0103 urm\u0103m ni\u0219te obiceiuri s\u0103n\u0103toase. <strong>Dar pute\u021bi face exerci\u021bii \u0219i de acas\u0103!<\/strong> Dar nu e acela\u0219i lucru, nu-i a\u0219a? Acas\u0103, s-ar putea s\u0103 v\u0103 lipseasc\u0103 ganterele, greut\u0103\u021bile, un squat rack, un partener de sport, muzica motiva\u021bional\u0103 care r\u0103sun\u0103 \u00een \u00eentreaga sal\u0103 de gimnastic\u0103, care v\u0103 ajut\u0103 s\u0103 termina\u021bi seria, indiferent de c\u00e2t v-ar costa sau de comenzile antrenorului la o lec\u021bie de grup, c\u00e2nd nici m\u0103car nu pute\u021bi respira o clip\u0103. L\u0103sa\u021bi-ne s\u0103 v\u0103 ar\u0103t\u0103m <strong>cum s\u0103 nu v\u0103 opri\u021bi din exerci\u021biile fizice chiar \u0219i acas\u0103 \u0219i cum s\u0103 face\u021bi antrenamentele mai distractive.<\/strong> <strong>Dac\u0103 v\u0103 \u00eentreba\u021bi ce mai ave\u021bi de c\u00e2\u0219tigat \u00een urma exerci\u021biilor, citi\u021bi articolul nostru<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 Unexpected Benefits of Workout That Will Improve Your Life<\/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\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1124x749.jpg\" alt=\"Cum s\u0103 v\u0103 motiva\u021bi \u0219i s\u0103 nu v\u0103 opri\u021bi din exerci\u021bii, chiar \u0219i acas\u0103??\" class=\"wp-image-191006\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 v\u0103 motiva\u021bi \u0219i s\u0103 nu v\u0103 opri\u021bi din exerci\u021bii, chiar \u0219i acas\u0103??\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-2048x1365.jpg 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=\"5_pasi_care_va_vor_ajuta_sa_ramaneti_motivati_si_sa_faceti_miscare_si_sport_chiar_si_acasa\"><\/span>5 pa\u0219i care v\u0103 vor ajuta s\u0103 r\u0103m\u00e2ne\u021bi motiva\u021bi \u0219i s\u0103 face\u021bi mi\u0219care \u0219i sport chiar \u0219i acas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>zsx\u00cen vremurile \u00een care ne-am mutat biroul la domiciliu, a pred\u0103rii online pentru elevi \u0219i a imposibilit\u0103\u021bii de a socializa, v\u0103 pute\u021bi reg\u0103si \u00eentr-un stereotip de via\u021b\u0103 \u0219i mai intens dec\u00e2t \u00eenainte. \u00cen mod ideal, nu ar trebui s\u0103 pleca\u021bi de acas\u0103 \u0219i, de obicei, decide\u021bi dac\u0103 s\u0103 efectua\u021bi sarcinile atribuite \u00een cadrul orelor de lucru flexibile \u00eenainte, sau dup\u0103 urm\u0103torul episod din \u201eEmily in Paris\u201d. <strong>Cea mai mare admira\u021bie este atribuit\u0103 p\u0103rin\u021bilor copiilor de \u0219coal\u0103 obligatori<\/strong>e, care acum nu \u0219tiu ce s\u0103 fac\u0103 mai \u00eent\u00e2i. Fie s\u0103 studiezi cu copiii, s\u0103 g\u0103teasc\u0103, s\u0103 \u00eendeplineasc\u0103 sarcini elaborate, s\u0103 fac\u0103 exerci\u021bii sau s\u0103 atenueze tachin\u0103rile dintre fra\u021bi.&nbsp;<span style=\"color: #ff6600;\">[13] [14] &nbsp; &nbsp;<\/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\">Pe de alt\u0103 parte, chiar \u0219i cea mai ocupat\u0103 persoan\u0103 poate g\u0103si cel pu\u021bin o jum\u0103tate de or\u0103 pe zi pentru a face exerci\u021bii.<\/strong> Exerci\u021biile \u0219i activit\u0103\u021bile sportive sunt unul dintre cei mai buni nootropici pentru a sus\u021bine func\u021biile creierului \u0219i metoda deseori uitat\u0103 de biohacking, care este o arm\u0103 puternic\u0103 \u00eempotriva stresului, un instrument pentru \u00eembun\u0103t\u0103\u021birea s\u0103n\u0103t\u0103\u021bii, fitnessului \u0219i structurii corpului. Haide\u021bi s\u0103 ne preg\u0103tim pentru acest exerci\u021biu.<\/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=\"1_Gasiti-va_scopul\"><\/span>1. G\u0103si\u021bi-v\u0103 scopul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a st\u0103p\u00e2ni cu succes tot ceea ce dori\u021bi s\u0103 realiza\u021bi, ave\u021bi nevoie de un motiv puternic \u0219i s\u0103 cunoa\u0219te\u021bi r\u0103spunsul la <strong>&#8220;DE CE?&#8221;, De ce dori\u021bi s\u0103 v\u0103 antrena\u021bi?<\/strong> Cu c\u00e2t motivul vostru este mai puternic \u0219i mai important, cu at\u00e2t este mai probabil s\u0103 v\u0103 men\u021bine\u021bi motiva\u021bia pentru a face exerci\u021bii pe termen lung. <strong>Din p\u0103cate, doar motiva\u021bia \u00een sine nu este omnipotent\u0103.<\/strong> C\u00e2nd \u201eDE CE\u201d este prea abstract \u0219i generalizat, exist\u0103 o \u0219ans\u0103 mai mare ca seara, dup\u0103 o zi plin\u0103 de munc\u0103, s\u0103 alege\u021bi \u201es\u0103 v\u0103 tol\u0103ni\u021bi\u201d \u00een fa\u021ba televizorului \u00een loc s\u0103 face\u021bi mi\u0219care. Asta se poate \u00eent\u00e2mpla atunci c\u00e2nd exist\u0103 motive legate de \u00eentre\u021binere, s\u0103n\u0103tate sau pierdere \u00een greutate. Pur \u0219i simplu v\u0103 spune\u021bi c\u0103 nu este \u00eenc\u0103 at\u00e2t de r\u0103u \u0219i c\u0103 ve\u021bi \u00eencepe de luni sau atunci c\u00e2nd constela\u021bia de stele va fi mai potrivit\u0103. <span style=\"color: #ff6600;\">[15] &nbsp; &nbsp;<\/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\">\u00cencerca\u021bi s\u0103 \u00eemp\u0103r\u021bi\u021bi marele \u0219i irositorul de timp DE CE \u00een de ce-uri mai mici \u0219i mai actuale,<\/strong> iar asta v\u0103 va ajuta s\u0103 atinge\u021bi un DE CE pe termen lung.<\/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\">DE CE la mare distan\u021b\u0103: <\/strong>Vreau s\u0103 sl\u0103besc<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">De ce par\u021bial actual:<\/strong>&nbsp; Trebuie s\u0103-mi limpezesc mintea dup\u0103 o zi grea de munc\u0103<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">De ce par\u021bial actual:<\/strong> Vreau s\u0103 m\u0103 eliberez de furie<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">De ce par\u021bial actual:<\/strong> Vreau s\u0103-mi \u00eembun\u0103t\u0103\u021besc starea de spirit<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">De ce par\u021bial actual:<\/strong> Vreau s\u0103 scap de durerile de spate, fiindc\u0103 am stat jos toat\u0103 ziua<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">De ce par\u021bial actual:<\/strong>&nbsp; Vreau s\u0103 m\u0103 concentrez mai mult \u0219i s\u0103-mi \u00eendeplinesc sarcinile mai repede<\/li>\n<\/ul>\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=\"2_Setati-va_obiective_in_viitorul_apropiat_si_realiste\"><\/span>2. Seta\u021bi-v\u0103 obiective \u00een viitorul apropiat \u0219i realiste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acest punct este destul de str\u00e2ns legat de determinarea marelui DE CE. S\u0103 spunem c\u0103 decide\u021bi <strong>s\u0103 pierde\u021bi 20 kg sau s\u0103 c\u00e2\u0219tiga\u021bi 5 kg de mas\u0103 muscular\u0103 \u00een jum\u0103tate de an<\/strong>&nbsp;cu determinarea lupt\u0103torilor de MMA \u0219i v\u0103 da\u021bi toat\u0103 silin\u021ba \u00een primele zile. De-a lungul timpului, \u00eens\u0103, <strong>motiva\u021bia<\/strong> \u0219i dorin\u021ba de a ob\u021bine un excelent de ce <strong>scad<\/strong>&nbsp;din cauza faptului c\u0103 greutatea variaz\u0103 de la lun\u0103 la lun\u0103, de exemplu, \u201edoar\u201d cu 2 kg, \u0219i nu sunte\u021bi at\u00e2t de mul\u021bumi\u021bi de voi. Acest lucru se datoreaz\u0103 \u00een principal faptului c\u0103 <strong>obiectivul vostru este prea departe.<\/strong><\/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\">Noi, oamenii, suntem echipa\u021bi cu un sistem intern de recompens\u0103,<\/strong> care ne motiveaz\u0103 la activit\u0103\u021bi care sunt importante pentru supravie\u021buire, cum ar fi nevoia de a m\u00e2nca \u0219i bea sau de a ne motiva, \u201ecare ne oblig\u0103\u201d s\u0103 \u00eenv\u0103\u021b\u0103m sau sunt asociate cu sentimente pl\u0103cute. S\u0103 \u00eenve\u021bi pentru un examen sau s\u0103 te for\u021bezi s\u0103 faci mi\u0219care este uneori o pedeaps\u0103, dar sentimentul pl\u0103cut de dup\u0103 f\u00eendeplinirea cu succes a unei sarcini \u0219i motiva\u021bia pentru munca ulterioar\u0103 merit\u0103, nu-i a\u0219a? Acest lucru se datoreaz\u0103 sistemului nostru intern de recompensare sub forma <strong>eliber\u0103rii neurotransmi\u021b\u0103torului dopamin\u0103<\/strong>. Putem compara acest lucru cu <strong>o situa\u021bie \u00een care v\u0103 sim\u021bi\u021bi bine dup\u0103 ce a\u021bi m\u00e2ncat, v-a\u021bi potolit setea, dup\u0103 ce a\u021bi promovat un test sau dup\u0103 \u201ejocurile din dormitor\u201d.<\/strong> Dac\u0103 obiectivul vostru este la 6 luni distan\u021b\u0103, nu exist\u0103 nicio recompens\u0103 sub form\u0103 de dopamin\u0103 \u0219i tocmai aceasta este motivul pentru care nu dorim s\u0103 continu\u0103m s\u0103 lucr\u0103m. Pur \u0219i simplu, <strong>dopamina ne ofer\u0103 o motiva\u021bie par\u021bial\u0103 \u0219i dorin\u021ba de a atinge alte obiective. <\/strong><span style=\"color: #ff6600;\">[16] [17] &nbsp;<\/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 is-style-default\">Ce s\u0103 face\u021bi cu obiectivele pe termen lung? \u00cemp\u0103r\u021bi\u021bi-le \u00een obiective par\u021biale mai mici&#8230;<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este chiar at\u00e2t de simplu pe c\u00e2t pare la prima vedere. Probabil \u0219ti\u021bi deja c\u0103 acest lucru se datoreaz\u0103 \u00een principal activ\u0103rii mai frecvente a centrului de recompensare, sentimentului de satisfac\u021bie din \u00eendeplinirea continu\u0103 a obiectivelor par\u021biale \u0219i recompensei cu dopamin\u0103. Cu aceast\u0103 strategie, ve\u021bi \u00eenclina balan\u021ba \u0219i <strong>dopamina va \u00eencepe s\u0103 lucreze pentru voi, nu \u00eempotriva voastr\u0103.<\/strong><span style=\"color: #ff6600;\"> [18] &nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>OBIECTIV ZILNIC<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>OBIECTIV S\u0102PT\u0102M\u00c2NAL<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>OBIECTIV LUNAR<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>OBIECTIV TRIMESTRIAL<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>OBIECTIV PE JUM\u0102TATE DE AN<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Merge\u021bi la o plimbare, alergat sau antrena\u021bi-v\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pierde\u021bi 0.83 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pierde\u021bi 3,3  kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pierde\u021bi 10 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pierde\u021bi 20 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Face\u021bi exerci\u021bii \u0219i m\u00e2nca\u021bi suficiente alimente cu enrgie \u0219i proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">C\u00e2\u0219tiga\u021bi 0.21 kg de mas\u0103 muscular\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">C\u00e2\u0219tiga\u021bi 0.83 kg de mas\u0103 muscular\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">C\u00e2\u0219tiga\u021bi 2.5 kg de mas\u0103 muscular\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gain 5 kg de mas\u0103 muscular\u0103<\/td><\/tr><\/tbody><\/table><\/figure>\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\">Desigur, greutatea poate varia cu u\u0219urin\u021b\u0103 \u00een fiecare zi + &#8211; 3 kilograme, deci este pl\u0103cut s\u0103 vede\u021bi \u0219i al\u021bi parametri care v\u0103 vor spune mai multe despre progresul vostru.<\/strong> Pute\u021bi ad\u0103uga cu u\u0219urin\u021b\u0103, de exemplu, circumferin\u021bele corpului sub forma circumferin\u021bei taliei, \u0219oldurilor, coapselor \u0219i abdomenului. Dac\u0103 bifa\u021bi \u00eendeplinit \u00een fiecare zi \u00een jurnal sau calendar, sunte\u021bi pe drumul cel bun. Lua\u021bi \u00een considerare c\u0103 v\u0103 pute\u021bi a\u0219tepta la o schimbare fizic\u0103 considerabil\u0103 dup\u0103 aproximativ 2 s\u0103pt\u0103m\u00e2ni.<\/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\">O alt\u0103 metod\u0103 de setare a obiectivelor este strategia SMART, unde fiecare obiectiv trebuie s\u0103 fie:<\/h3>\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\">Specific:&nbsp;<\/strong>30 de minute de activitate fizic\u0103 \u00een fiecare zi sau 30 de exerci\u021bii a c\u00e2te 50 de repet\u0103ri<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">M\u0103surabil:<\/strong> Pute\u021bi folosi un cronometru, un telefon, sau s\u0103 v\u0103 nota\u021bi num\u0103rul de repeti\u021bii \u00eentr-un jurnal, pentru a m\u0103sura timpul sau num\u0103rul de repeti\u021bii.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Realizabil:&nbsp;<\/strong>Nu v\u0103 dori\u021bi totul pe moment \u0219i \u00eencepe\u021bi \u00eencet. Ve\u021bi ob\u021bine o performan\u021b\u0103 mai bun\u0103 cu timpul.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Relevant:&nbsp;<\/strong>Activit\u0103\u021bile sportive trebuie s\u0103 fie benefice pentru voi \u0219i s\u0103 corespund\u0103 cu de ce-ul vostru. Face\u021bi ceea ce v\u0103 place. Nu are rost s\u0103 v\u0103 for\u021ba\u021bi s\u0103 face\u021bi ceva ce este la mod\u0103, dac\u0103 nu v\u0103 atrage.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Timpul:&nbsp;<\/strong>Obiectivele zilnice \u0219i s\u0103pt\u0103m\u00e2nale func\u021bioneaz\u0103 bine \u0219i pentru autoreflec\u021bie. \u0218ti\u021bi c\u0103 vre\u021bi s\u0103 face\u021bi 30 de minute de activitate fizic\u0103 pe zi, care \u00eenseamn\u0103 210 minute pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pute\u021bi chiar combina elegant aceste dou\u0103 metode.<\/strong> Cu ajutorul marelui vostru DE CE, ve\u021bi stabili un obiectiv pe termen lung pe care \u00eel ve\u021bi \u00eemp\u0103r\u021bi \u00een obiective par\u021biale mai mici \u0219i ve\u021bi folosi metoda SMART prin planificarea modului \u00een care ve\u021bi realiza ce v-a\u021bi propus. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span> Dac\u0103 aceast\u0103 problem\u0103 v\u0103 deranjeaz\u0103, articolul nostru v\u0103 va ajuta s\u0103 o rezolva\u021bi&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-nu-vedeti-rezultatele-dietei-si-ale-efortului-din-sala-de-sport-va-prezentam-cateva-sugestii-cum-sa-reusiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">You Aren\u2019t Seeing Results from Diet and Hard Work at The Gym? We Will Tell You How to Succeed!<\/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\/10\/image00010-_-OK-1124x749.jpg\" alt=\"Planifica\u021bi antrenamentul ca pe o \u0219edin\u021b\u0103 urgent\u0103\" class=\"wp-image-191046\" style=\"width:843px;height:562px\" title=\"Planifica\u021bi antrenamentul ca pe o \u0219edin\u021b\u0103 urgent\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-2048x1365.jpg 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=\"3_Planificati_antrenamentul_ca_pe_o_sedinta_urgenta\"><\/span>3. Planifica\u021bi antrenamentul ca pe o \u0219edin\u021b\u0103 urgent\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 spune\u021bi c\u0103 ve\u021bi face exerci\u021bii jum\u0103tate de or\u0103 \u00een fiecare zi \u0219i spera\u021bi c\u0103 va func\u021biona \u00een mod miraculos, este ca \u0219i cum a\u021bi paria Euro Jackpot \u0219i s\u0103 spera\u021bi s\u0103 c\u00e2\u0219tiga\u021bi. Cu siguran\u021b\u0103 vi s-a \u00eent\u00e2mplat ca atunci c\u00e2nd nu ave\u021bi ceva planificat \u00een timp s\u0103 nu func\u021bioneze. De aceea este bine s\u0103 v\u0103 cunoa\u0219te\u021bi pu\u021bin.<\/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\">Sunte\u021bi mai degrab\u0103 o pas\u0103re de diminea\u021b\u0103<\/strong>, iar trezitul nu este o problem\u0103 pentru voi \u0219i v\u0103 pute\u021bi imagina un antrenament de diminea\u021b\u0103 care, \u00eempreun\u0103 cu un du\u0219 rece post-antrenament, v\u0103 va \u00eenc\u0103rca cu energie pentru ziua care urmeaz\u0103?<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Sau g\u00e2ndul la un antrenament de diminea\u021b\u0103 nu v\u0103 face deloc bine&nbsp;<\/strong>\u0219i prefera\u021bi s\u0103 face\u021bi exerci\u021bii dup\u0103 munc\u0103, dup\u0103 ce v\u0103 limpezi\u021bi capul \u0219i relaxa\u021bi mintea dup\u0103 o zi grea, mul\u021bumit\u0103 antrenamentului?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nota\u021bi \u00een calendar o anumit\u0103 dat\u0103 pentru exerci\u021bii care vi se potrive\u0219te \u0219i considera\u021bi c\u0103 e vorba de o \u00eent\u00e2lnire urgent\u0103.<\/strong> \u00cen fiecare zi, de la 6:00 diminea\u021ba sau de la 17:30 dup\u0103-amiaz\u0103, face\u021bi exerci\u021bii. Pentru a fi siguri, activa\u021bi notificarea de pe telefon, care v\u0103 va preg\u0103ti pentru ceea ce urmeaz\u0103 cu cel pu\u021bin 15 minute \u00eenainte de antrenament. \u0218i care este partea cea mai bun\u0103? C\u0103 scuzele ies din discu\u021bie. Dac\u0103 nu sunte\u021bi siguri cu privire la stabilirea unui antrenament pentru acas\u0103, citi\u021bi articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alcatuiti-un-plan-de-calitate-pentru-antrenamentele-realizate-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How to Create a Proper Training Program for Home Workouts?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Sarbatoriti_micile_victorii_ca_si_cum_ar_fi_unele_mari\"><\/span>4. S\u0103rb\u0103tori\u021bi micile victorii ca \u0219i cum ar fi unele mari<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Un antrenament la care nu a\u021bi vrut s\u0103 participa\u021bi pentru nimic \u00een lume sau pe care cumva l-ai \u201epotolit\u201d este mai bun dec\u00e2t unul care nu s-a \u00eent\u00e2mplat deloc. Nu este vorba de a fi perfect \u00een fiecare zi \u0219i de a lucra 100%. <strong>Principalul lucru este ca de fiecare dat\u0103 c\u00e2nd face\u021bi exerci\u021bii conform unui intervalpre-planificat, v\u0103 construi\u021bi un obicei care v\u0103 va ajuta s\u0103 v\u0103 atinge\u021bi obiectivele.<\/strong> Acesta este probabil cel mai important lucru, care este cumva ascuns sub suprafa\u021b\u0103. De la o concep\u021bie sub forma \u201etotul sau nimic\u201d pute\u021bi trece cu \u00eendr\u0103zneal\u0103 la o concep\u021bie de genul \u201ecel pu\u021bin este mai bine dec\u00e2t nimic\u201d.<\/span><span style=\"color: #ff6600;\">[18] [19] &nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu asta, iese la iveal\u0103 un alt lucru foarte important.<strong> Lua\u021bi \u00een considerare faptul c\u0103, conform planului prestabilit, aproape nimic nu func\u021bioneaz\u0103 \u0219i ave\u021bi un plan de rezerv\u0103 preg\u0103tit<\/strong>. Ce ve\u021bi face dac\u0103 ave\u021bi pu\u021bin timp pentru a face exerci\u021bii \u00een timpul zilei sau pierde\u021bi o lec\u021bie de grup online? <strong>Ave\u021bi la \u00eendem\u00e2n\u0103 antrenamente de rezerv\u0103 de 10 minute<\/strong>, care vor fi suficient de intense pentru a v\u0103 lucra tot corpul. Fi\u021bi preg\u0103ti\u021bi pentru faptul c\u0103 nu ve\u021bi avea \u00eentotdeauna chef s\u0103 alerga\u021bi \u0219i face\u021bi \u00een schimb o plimbare \u00een ritm alert. C\u00e2nd ave\u021bi un plan de rezerv\u0103 \u00een m\u00e2nec\u0103, evita\u021bi \u00eentrebarea brusc\u0103 \u201eCe se \u00eent\u00e2mpl\u0103 acum?\u201d \u0219i am\u00e2narea antrenamentului pentru mai t\u00e2rziu.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1124x750.jpg\" alt=\"Fi\u021bi creativi \u0219i folosi\u021bi-v\u0103 de exerci\u021biile online \u0219i schimba\u021bi activit\u0103\u021bile sportive \" class=\"wp-image-191087\" style=\"width:843px;height:563px\" title=\"Fi\u021bi creativi \u0219i folosi\u021bi-v\u0103 de exerci\u021biile online \u0219i schimba\u021bi activit\u0103\u021bile sportive \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-2048x1366.jpg 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=\"5_Fiti_creativi\"><\/span>5. Fi\u021bi creativi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Oamenii spun adesea c\u0103 nu au absolut timp pentru nimic. Ulterior, o analiz\u0103 atent\u0103 \u0219i onest\u0103 a zilei petrecute cu ajutorul auto-reflec\u021biei v\u0103 va indica unde trece timpul.<\/strong> Da, dispare \u00een ad\u00e2ncimile timpului pierdut, sub forma unei ore petrecute pe re\u021belele de socializare, o jum\u0103tate de or\u0103 pe messenger, \u00eenc\u0103 o jum\u0103tate de or\u0103 pe jocurile de pe mobil \u0219i dou\u0103 ore de vizionare a unor seriale seara, care nu mai sunt at\u00e2t de interesante, dar este un obicei. <strong>Num\u0103rate \u0219i subliniate, e vorba de 4 ore, din care pute\u021bi t\u0103ia cel pu\u021bin o jum\u0103tate de or\u0103 pentru exerci\u021biile zilnice.<\/strong> <span style=\"color: #ff6600;\">[20]<\/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 is-style-default\">\u0218i pentru a combina utilul cu pl\u0103cutul, iat\u0103 c\u00e2teva ponturi pentru ni\u0219te activit\u0103\u021bi sportive creative:<\/h3>\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>\u00cen vremurile de re\u021bele de internet rapide \u0219i date nelimitate, nu trebuie s\u0103 fi\u021bi conectat la un laptop de fiecare dat\u0103 \u00een timpul unei \u00eent\u00e2lniri online. <strong>\u00cencerca\u021bi varianta \u201e\u00eent\u00e2lnire de mers pe jos\u201d<\/strong>, unde merge\u021bi la o plimbare \u00een natur\u0103 \u0219i ve\u021bi purta c\u0103\u0219ti \u0219i, dac\u0103 este necesar, v\u0103 ve\u021bi folosi \u0219i de display-ultelefonului.<\/li>\n\n\n\n<li><strong>Asculta\u021bi&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/top-17-podcast-uri-despre-fitness-antrenamente-si-alimentatie-sanatoasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcast-ul<\/a>&nbsp;sau audiobook-ul preferat<\/strong>&nbsp;atunci c\u00e2nd face\u021bi exerci\u021bii sau sport. Nu este solu\u021bia ideal\u0103 pentru o concentrare maxim\u0103 c\u00e2nd face\u021bi sport \u0219i pentru a v\u0103 bucura de momentul prezent, dar dac\u0103 v\u0103 convine, de ce s\u0103 nu \u00eel folosi\u021bi.<\/li>\n\n\n\n<li><strong>Varia\u021bi activit\u0103\u021bile sportive.&nbsp;<\/strong>Dac\u0103 face\u021bi exerci\u021bii acas\u0103, include\u021bi un antrenament clasic cu propria greutate corporal\u0103, \u00eencerca\u021bi antrenamentul HIIT, face\u021bi antrenamentele mai interesant folosind echipamente de exerci\u021bii la domiciliu (un rucsac plin v\u0103 va ajuta s\u0103 face\u021bi genuflexiunile, flot\u0103rile \u0219i s\u0103 lucra\u021bi bicep\u0219ii mult mai intens), extinde\u021bi-v\u0103 sala de gimnastic\u0103 de acas\u0103 cu echipamente noi sau da\u021bi o \u0219ans\u0103 aproape uitatei corzi de s\u0103rit.<\/li>\n\n\n\n<li><strong>Experimenta\u021bi sporturile din realitatea virtual\u0103 cu console de jocuri.<\/strong> Dac\u0103 sunte\u021bi un fan al sitcom-ului devenit deja cult The Big Bang Theory, cu siguran\u021b\u0103 v\u0103 ve\u021bi aminti c\u00e2teva scene \u00een care un grup de \u201etocilari\u201d juca diverse jocuri, precum tenis, <a href=\"https:\/\/www.youtube.com\/watch?v=V19gB_KfdyM&amp;ab_channel=amfaul25\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bowling<\/a>&nbsp;sau&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=4eLxEG4JWC0&amp;ab_channel=Nickker3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">box<\/a> pe Nintendo Wii. Ce zice\u021bi s\u0103 folosi\u021bi consola de jocuri pentru competi\u021bii de familie \u00een dans, tenis, skateboarding sau snowboarding? A\u021bi putea fi surprin\u0219i c\u0103 p\u00e2n\u0103 \u0219i astfel de activit\u0103\u021bi v\u0103 pot solicita destul de mult.<\/li>\n\n\n\n<li><strong>Dac\u0103 vi se potrive\u0219te, desc\u0103rca\u021bi o aplica\u021bie cu exerci\u021bii care s\u0103 v\u0103 ajute s\u0103 v\u0103 antrena\u021bi.<\/strong><\/li>\n\n\n\n<li><strong>Accelera\u021bi, \u00eencetini\u021bi, accelera\u021bi.<\/strong> Chiar \u0219i a\u0219a, v\u0103 pute\u021bi re\u00eenvia dragostea ofilit\u0103 pentru alergat, ciclism sau plimb\u0103ri \u00een ritm alert.<\/li>\n\n\n\n<li>Profita\u021bi de beneficiile <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-interesante-10-canale-de-pe-youtube-cu-videoclipuri-de-fitness-gratuite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">exerci\u021biilor online<\/a> , <\/strong>unde v\u0103 pute\u021bi antrena al\u0103turi de un antrenor. Pute\u021bi \u00eencerca \u0219i unul din antrenamentele noastre de pe&nbsp; <a href=\"https:\/\/www.youtube.com\/playlist?list=PL8qmyVIdm3MjhN8VojEGQlMjM9Nl8mZKf\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">canalul nostru de YouTube<\/a>.<\/li>\n\n\n\n<li><strong>Pute\u021bi lucra la voi \u00een\u0219iv\u0103 \u0219i cu ajutorul dansului.<\/strong> Pute\u021bi afla cum s\u0103 face\u021bi asta din articolul<strong>&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-creativ-exercitii-cu-propria-greutate-inspirate-din-dans\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creative Training: Bodyweight Exercises Inspired by Dance<\/a><\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cum_sa_faceti_fata_unei_zile_inactive_petrecute_in_spatele_unui_monitor\"><\/span>Cum s\u0103 face\u021bi fa\u021b\u0103 unei zile inactive petrecute \u00een spatele unui monitor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>C\u00e2nd lucra\u021bi la computer, \u00eencerca\u021bi s\u0103 lua\u021bi pauze regulate dup\u0103 aproximativ 30 de minute sau cel pu\u021bin o or\u0103 de lucru.<\/strong> V\u0103 ve\u021bi \u00eentinde corpul rigid \u0219i ve\u021bi r\u0103sp\u00e2ndi s\u00e2ngele \u00een tot corpul. Dac\u0103 ave\u021bi un animal de companie, merge\u021bi la plimbare, face\u021bi \u00eentinderi, merge\u021bi prin cas\u0103 sau face\u021bi un \u201emicroworkout\u201d, unde ve\u021bi face, de exemplu, 10 <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flot\u0103ri<\/a>, 20 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">genuflexiuni<\/a> \u0219i o plans\u0103 timp de 30 de secunde. V\u0103 \u00eentreba\u021bi ce se \u00eent\u00e2mpl\u0103 cu corpul vostru c\u00e2nd sta\u021bi \u00een pozi\u021bia de plan\u0219\u0103 \u00een fiecare zi? Afla\u021bi din articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\">What Will Happen If You Do Plank Every Day<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dac\u0103 este chiar \u0219i numai pu\u021bin posibil, \u00eencerca\u021bi s\u0103 petrece\u021bi timp \u0219i \u00een aer liber.<\/strong> Natura poate fi combinat\u0103 cu mi\u0219carea, \u0219i este practic un leac pentru suflet. \u0218i aminti\u021bi-v\u0103, fiecare pas conteaz\u0103. <span style=\"color: #ff6600;\">[21]<\/span>&nbsp;Dac\u0103 v-a pl\u0103cut ideea s\u0103 v\u0103 antrena\u021bi \u00een aer liber, citi\u021bi articolul nostru&nbsp;&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Outdoor Training \u2013 Why and How to Start Exercising in The Fresh Air<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V\u0103 este dor de sala de sport?<\/h3>\n\n\n\n<p><strong>Crea\u021bi-v\u0103 propria sal\u0103 de gimnastic\u0103 acas\u0103 cu spa\u021biu \u0219i cu echipament de antrenament.<\/strong> C\u00e2nd p\u0103stra\u021bi acest spa\u021biu la vedere, este chiar mai probabil s\u0103 face\u021bi mi\u0219care. V\u0103 vom ajuta cu pl\u0103cere s\u0103 v\u0103 echipa\u021bi sala de gimnastic\u0103 de acas\u0103 cu un set de <a href=\"https:\/\/gymbeam.ro\/antrenament-acasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">accessorii fitness<\/a>. Dac\u0103 ave\u021bi nevoie de mai mult\u0103 inspira\u021bie pentru exerci\u021bii \u0219i accesorii fitness, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/antrenati-va-in-confortul-casei-voastre-exercitii-cu-propria-greutate-si-accesorii-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Exercise in the Comfort of Your Home \u2013 Body-Weight Exercises and Workout with Exercise Accessories.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1124x750.jpg\" alt=\"Face\u021bi exerci\u021bii \u00een confortul casei- Exerci\u021bii cu greutatea corpului\" class=\"wp-image-191100\" style=\"width:843px;height:563px\" title=\"Face\u021bi exerci\u021bii \u00een confortul casei- Exerci\u021bii cu greutatea corpului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-2048x1366.jpg 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_ar_trebui_sa_eliminati\"><\/span>Ce ar trebui s\u0103 elimina\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">A r\u0103m\u00e2ne activ \u0219i a face mi\u0219care \u00een mod regulat v\u0103 poate lua mult timp, dar nu este imposibil<\/strong>. C\u00e2nd amenaja\u021bi un sistem \u0219i un mediu de sus\u021binere corespunz\u0103tor, totul este mult mai u\u0219or. \u021aine\u021bi cont de marele DE CE, care v\u0103 va aminti \u00een mod constant de viziunea voastr\u0103 \u0219i de obiectivul pe care dori\u021bi s\u0103 \u00eel atinge\u021bi. Pentru ca setarea obiectivelor s\u0103 func\u021bioneze, \u0219i nu invers, \u00ee<strong>mp\u0103r\u021bi\u021bi obiectivul pe termen lung \u00een c\u00e2teva obiective par\u021biale mai mici<\/strong>, care sunt mai u\u0219or de atins \u0219i mai apropiate \u00een timp dec\u00e2t \u201ec\u00e2ndva \u00een viitor\u201d. Stabilind obiective s\u0103pt\u0103m\u00e2nale \u0219i zilnice, ve\u021bi \u0219ti exact ce s\u0103 face\u021bi \u00een fiecare zi. <strong>Bif\u00e2nd zilnic o dat\u0103 \u00een calendar sau jurnal<\/strong>&nbsp;v\u0103 va recompensa cu o eliminare motivant\u0103 a dopaminei \u0219i cu dorin\u021ba de a continua.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prin stabilirea unui timp zilnic fix pentru exerci\u021bii, ve\u021bi c\u00e2\u0219tiga controlul \u0219i v\u0103 ve\u021bi cre\u0219te \u0219ansele de a face sport \u00een mod regulat<\/strong>. Dac\u0103 face\u021bi exerci\u021bii \u00een fiecare zi la 16:30, totul devine de departe mult mai precis \u0219i mai obligatoriu&nbsp; dec\u00e2t \u201euneori \u00een timpul zilei, doar fac mi\u0219care\u201d. Treptat, totul va deveni un obicei \u0219i totul va fi cumva mult mai natural \u0219i mai u\u0219or dec\u00e2t la \u00eenceput. Ad\u0103ug\u00e2nd creativitate la efortul vostru din timpul antrenamentului, ve\u021bi inventa o mul\u021bime de op\u021biuni de mi\u0219care, astfel \u00eenc\u00e2t s\u0103 v\u0103 bucura\u021bi \u00een continuare de sport \u0219i exerci\u021biile fizice s\u0103 nu devin\u0103 doar un \u201er\u0103u necesar\u201d. Cu to\u021bii trebuie s\u0103 ar\u0103t\u0103m determinare, creativitate \u0219i s\u0103 depunem mai multe eforturi pentru a promova s\u0103n\u0103tatea general\u0103 prin exerci\u021bii fizice \u0219i prin atingerea obiectivelor stabilite. Fiecare mi\u0219care conteaz\u0103 \u0219i <strong>\u201echiar \u0219i un antrenament necinstit este mai bun dec\u00e2t niciun antrenament\u201d.<\/strong><span style=\"color: #ff6600;\"> [20]<\/span>&nbsp; Dac\u0103 vre\u021bi s\u0103 fi\u021bi pu\u021bin mai motiva\u021bi s\u0103 face\u021bi exerci\u021bii acas\u0103, citi\u021bi articolul nostru&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/blog\/11-sfaturi-despre-cum-sa-va-motivati-sa-faceti-exercitii-fizice-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 Tips How to Motivate Yourself to Home Workout<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i cum reu\u0219i\u021bi s\u0103 face\u021bi mi\u0219care \u00een mod regulat? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne \u00een comentarii sfaturile, ponturile \u0219i gadgeturile care v\u0103 ajut\u0103 \u00een acest sens. Dac\u0103 v-a pl\u0103cut articolul \u0219i v-a fost util,  \u00eel pute\u021bi sus\u021bine printr-un share, astfel \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 se antreneze \u00een continuare.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Antrenamentele practicate \u00een mod regulat pot reduce stresul cronic, anxietatea sau, de exemplu, pot \u00eembun\u0103t\u0103\u021bi starea de spirit \u0219i pot \u00eent\u0103ri sistemul imunitar. Cu acest ghid, ve\u021bi afla cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u00een mod regulat.<\/p>\n","protected":false},"author":65,"featured_media":191184,"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":[95],"tags":[6494,6446,6890],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329902","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-antrenament-acasa","9":"tag-exercitii-cu-propria-greutate","10":"tag-motivatie","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>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 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenamentele practicate \u00een mod regulat pot reduce stresul cronic, anxietatea sau, de exemplu, pot \u00eembun\u0103t\u0103\u021bi starea de spirit \u0219i pot \u00eent\u0103ri sistemul imunitar. 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