{"id":330062,"date":"2022-01-21T14:47:11","date_gmt":"2022-01-21T13:47:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=330062"},"modified":"2024-05-27T19:55:57","modified_gmt":"2024-05-27T17:55:57","slug":"6-greseli-ale-antrenamentului-de-forta","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/6-greseli-ale-antrenamentului-de-forta\/","title":{"rendered":"Cele mai frecvente gre\u0219eli pe care le fac \u00eencep\u0103torii"},"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\/6-greseli-ale-antrenamentului-de-forta\/#1_Ridicati_greutati_prea_usoarea_sau_prea_grele\" title=\"1. Ridica\u021bi greut\u0103\u021bi prea u\u0219oarea sau prea grele\">1. Ridica\u021bi greut\u0103\u021bi prea u\u0219oarea sau prea grele<\/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\/6-greseli-ale-antrenamentului-de-forta\/#2_Nu_cunoasteti_tehnica\" title=\"2. Nu cunoa\u0219te\u021bi tehnica\">2. Nu cunoa\u0219te\u021bi tehnica<\/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\/6-greseli-ale-antrenamentului-de-forta\/#3_Va_concentrati_prea_mult_doar_pe_unele_exercitii_sau_doar_pe_unele_grupe_musculare\" title=\"3. V\u0103 concentra\u021bi prea mult doar pe unele exerci\u021bii sau doar pe unele grupe musculare\">3. V\u0103 concentra\u021bi prea mult doar pe unele exerci\u021bii sau doar pe unele grupe musculare<\/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\/6-greseli-ale-antrenamentului-de-forta\/#4_Va_antrenati_la_maxim_si_omiteti_sa_faceti_pauze\" title=\"4. V\u0103 antrena\u021bi la maxim \u0219i omite\u021bi s\u0103 face\u021bi pauze\">4. V\u0103 antrena\u021bi la maxim \u0219i omite\u021bi s\u0103 face\u021bi pauze<\/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\/6-greseli-ale-antrenamentului-de-forta\/#5_Efectuati_aceeasi_rutina_de_antrenament\" title=\"5. Efectua\u021bi aceea\u0219i rutin\u0103 de antrenament\">5. Efectua\u021bi aceea\u0219i rutin\u0103 de antrenament<\/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\/6-greseli-ale-antrenamentului-de-forta\/#6_Sariti_peste_etapa_de_incalzire\" title=\"6. S\u0103ri\u021bi peste etapa de \u00eenc\u0103lzire\">6. S\u0103ri\u021bi peste etapa de \u00eenc\u0103lzire<\/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\/6-greseli-ale-antrenamentului-de-forta\/#7_Subestimati_importanta_alimentatiei_si_a_hidratarii\" title=\"7. Subestima\u021bi importan\u021ba alimenta\u021biei \u0219i a hidrat\u0103rii\">7. Subestima\u021bi importan\u021ba alimenta\u021biei \u0219i a hidrat\u0103rii<\/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\/6-greseli-ale-antrenamentului-de-forta\/#8_Considerati_inutila_faza_de_regenerare\" title=\"8. Considera\u021bi inutil\u0103 faza de regenerare\">8. Considera\u021bi inutil\u0103 faza de regenerare<\/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\/6-greseli-ale-antrenamentului-de-forta\/#9_Rutina_voastra_de_antrenament_este_inconsecventa\" title=\"9. Rutina voastr\u0103 de antrenament este inconsecvent\u0103\">9. Rutina voastr\u0103 de antrenament este inconsecvent\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/6-greseli-ale-antrenamentului-de-forta\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mi\u0219carea este unul dintre cele mai bune lucruri pe care le pute\u021bi face pentru s\u0103n\u0103tatea voastr\u0103. To\u021bi cei care depun eforturi \u00een acest sens merit\u0103 toat\u0103 aprecierea. Totu\u0219i, majoritatea \u00eencep\u0103torilor tind s\u0103 renun\u021be dup\u0103 c\u00e2teva luni din dou\u0103 motive simple. Fie se pl\u00e2ng c\u0103 nu au timp, fie sunt frustra\u021bi c\u0103 nu observ\u0103 niciun rezultat. Cu toate acestea, dac\u0103 nu pute\u021bi observa rezultatele nici dup\u0103 c\u00e2teva luni, cel mai probabil face\u021bi ceva gre\u0219it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problema este c\u0103 \u00eencep\u0103torii <strong>fac adesea gre\u0219eli de antrenament care le \u00eencetinesc sau le distrug progresul<\/strong>. \u00cen plus, sufer\u0103 de r\u0103ni nepl\u0103cute cauzate de executarea incorect\u0103 a exerci\u021biilor. Prin urmare, ast\u0103zi v\u0103 vom prezenta <strong>nou\u0103 cele mai frecvente gre\u0219eli de antrenament care ar putea s\u0103 v\u0103 \u00eempiedice s\u0103 v\u0103 \u00eendeplini\u021bi obiectivele<\/strong>. \u00cen plus, vom \u00eencerca s\u0103 g\u0103sim cele mai eficiente solu\u021bii pentru ca voi s\u0103 pute\u021bi profita la maxim 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 is-style-default\" id=\"1-ridica\u021bi-greuta\u021bi-prea-u\u0219oarea-sau-prea-grele\"><span class=\"ez-toc-section\" id=\"1_Ridicati_greutati_prea_usoarea_sau_prea_grele\"><\/span>1. Ridica\u021bi greut\u0103\u021bi prea u\u0219oarea sau prea grele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenceputurile sunt de obicei pline de entuziasm \u0219i ambi\u021bii mari, \u00eens\u0103 acestea se sf\u00e2r\u0219esc adesea prin ridicarea unor greut\u0103\u021bi prea mari. Logica principal\u0103 a majorit\u0103\u021bii este urm\u0103toarea: cu c\u00e2t ridica\u021bi greut\u0103\u021bi mai mari, cu at\u00e2t deveni\u021bi mai puternici. Din p\u0103cate, acest lucru nu este at\u00e2t de u\u0219or. Se spune c\u0103 ridicarea unei greut\u0103\u021bi prea mari pentru voi <strong>va determina corpul s\u0103 implice \u0219i al\u021bi mu\u0219chi pentru a-l ajuta<\/strong>. Prin urmare, nu ve\u021bi putea men\u021bine corectitudinea tehnicii \u0219i a mecanicii, ceea ce va crea un risc mai mare de accidentare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar dac\u0103 v\u0103 stimula\u021bi mu\u0219chiul care lucreaz\u0103, prin implicarea altor mu\u0219chi, totul duce mai degrab\u0103 la deteriorarea acestora dec\u00e2t la un antrenament de succes. Atunci c\u00e2nd sunte\u021bi \u00eencep\u0103tori, ridicarea unor greut\u0103\u021bi prea mari sunt re\u021beta ideal\u0103 pentru a v\u0103 accidenta. Pe de alt\u0103 parte, greut\u0103\u021bile prea u\u0219oare v\u0103 vor ajuta s\u0103 v\u0103 antrena\u021bi pentru o perioad\u0103 mai lung\u0103 de timp, \u00eens\u0103 cel mai probabil vor sus\u021bine dezvoltarea rezisten\u021bei musculare dec\u00e2t a for\u021bei. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [4]<\/span><\/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=\"1541\" height=\"1026\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg\" alt=\"Ridica\u021bi greut\u0103\u021bi prea u\u0219oarea sau prea grele\" class=\"wp-image-296919\" style=\"width:843px\" title=\"Ridica\u021bi greut\u0103\u021bi prea u\u0219oarea sau prea grele\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1536x1023.jpg 1536w\" sizes=\"auto, (max-width: 1541px) 100vw, 1541px\" \/><\/figure>\n<\/div>\n\n\n<p>\u00cen loc s\u0103 v\u0103 gr\u0103bi\u021bi s\u0103 ad\u0103uga\u021bi greut\u0103\u021bi suplimentare,<strong> \u00eencerca\u021bi mai \u00eent\u00e2i un antrenament cu greutatea corporal\u0103<\/strong>. Odat\u0103 ce a\u021bi dob\u00e2ndit tehnica corect\u0103, ve\u021bi transmite corpului dumneavoastr\u0103 semnalul c\u0103 dori\u021bi s\u0103 efectua\u021bi o activitate fizic\u0103. \u00cencepe\u021bi, spre exemplu, cu c\u00e2teva <a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genuflexiuni <\/a>\u0219i \u00eencerca\u021bi s\u0103 v\u0103 focusa\u021bi pe tehnic\u0103. <strong>Odat\u0103 ce o st\u0103p\u00e2ni\u021bi iar exerci\u021biul cu greutatea corporal\u0103 nu mai reprezint\u0103 o provocare pentru voi<\/strong>, pute\u021bi s\u0103 ad\u0103uga\u021bi greut\u0103\u021bi. \u00cencepe\u021bi, desigur, cu o greutate mai mic\u0103, spre exemplu una de 10 kg. Aten\u021bie \u00eens\u0103 la men\u021binerea unei tehnici corecte \u00een timpul exerci\u021biului, mai ales c\u00e2nd ad\u0103uga\u021bi greut\u0103\u021bi mai mari. Atunci c\u00e2nd v\u0103 alege\u021bi greutatea, v\u0103 recomand\u0103m s\u0103 <strong>efectua\u021bi 10 repet\u0103ri cu un nivel mediu de dificultate.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[2\u2013\u20603]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"2-nu-cunoa\u0219te\u021bi-tehnica\"><span class=\"ez-toc-section\" id=\"2_Nu_cunoasteti_tehnica\"><\/span>2. Nu cunoa\u0219te\u021bi tehnica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este greu s\u0103 merge\u021bi la sal\u0103, s\u0103 lua\u021bi ni\u0219te gantere \u0219i s\u0103 \u00eencepe\u021bi s\u0103 efectua\u021bi exerci\u021bii fizice. Pute\u021bi continua s\u0103 v\u0103 antrena\u021bi \u00een acest fel timp de o s\u0103pt\u0103m\u00e2n\u0103, o lun\u0103 sau chiar mai mult. Dar ce urmeaz\u0103? \u00cen cele mai multe cazuri, exist\u0103 doar dou\u0103 tipuri de scenarii. A\u0219adar, ori v\u0103 ve\u021bi accidenta, ceea ce v\u0103 va opri s\u0103 v\u0103 continua\u021bi antrenamentele, ori ve\u021bi ajunge s\u0103 v\u0103 pierde\u021bi motiva\u021bia din moment, iar o tehnic\u0103 incorect\u0103 poate contribui la ambele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tehnica fiec\u0103rui exerci\u021biu este extrem de important\u0103 pentru a <strong>sc\u0103dea riscul de accidentare \u0219i pentru a v\u0103 implica mu\u0219chii \u00een mod corect<\/strong>. Cu toate acestea, mul\u021bi \u00eencep\u0103tori vin la sal\u0103 motiva\u021bi s\u0103 efectueze deadlifturi cu greut\u0103\u021bi mari. Din p\u0103cate, spatele lor se deformeaz\u0103 adesea \u00een timpul execu\u021biei, iar acela\u0219i lucru este valabil \u0219i pentru genuflexiuni. Multe persoane au tendin\u021ba de a muta greutatea c\u0103tre degetele de la picioare sau c\u0103lc\u00e2ie. Acest lucru este, de asemenea, asociat cu utilizarea incorect\u0103 a instrumentelor. Un alt exemplu sunt mi\u0219c\u0103rile gre\u0219ite cu ganterele. Uneori <strong>nu este suficient s\u0103 viziona\u021bi videoclipuri pe YouTube, deoarece fiecare persoan\u0103 are o biomecanic\u0103 a mi\u0219c\u0103rii u\u0219or diferit\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, o tehnic\u0103 gre\u0219it\u0103 <strong>poate duce la apari\u021bia durerii sau chiar la o accidentare dureroas\u0103<\/strong>, iar antrenamentul cu gantere nu reprezint\u0103 o excep\u021bie. O tehnic\u0103 gre\u0219it\u0103 \u0219i lipsa flexibilit\u0103\u021bii va duce la incapacitatea de a folosi \u00eentreaga gam\u0103 de mi\u0219care, ceea ce v\u0103 va influen\u021ba for\u021ba general\u0103. Mai multe studii confirm\u0103 acest lucru \u0219i sus\u021bin c\u0103 <strong>o gam\u0103 complet\u0103 de mi\u0219care duce la performan\u021be mai mari, rezultate mai bune la antrenament, dezvoltarea masei musculare \u0219i cre\u0219terea for\u021bei<\/strong>. De aceea este indicat s\u0103 \u00eencepe\u021bi exerci\u021biile cu un antrenor care s\u0103 v\u0103 \u00eenve\u021be tehnica potrivit\u0103. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/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.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-1124x750.jpg\" alt=\"Nu cunoa\u0219te\u021bi tehnica\" class=\"wp-image-296819\" style=\"width:843px;height:563px\" title=\"Nu cunoa\u0219te\u021bi tehnica\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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\" id=\"3-va-concentra\u021bi-prea-mult-doar-pe-unele-exerci\u021bii-sau-doar-pe-unele-grupe-musculare\"><span class=\"ez-toc-section\" id=\"3_Va_concentrati_prea_mult_doar_pe_unele_exercitii_sau_doar_pe_unele_grupe_musculare\"><\/span>3. V\u0103 concentra\u021bi prea mult doar pe unele exerci\u021bii sau doar pe unele grupe musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acest punct se refer\u0103 \u00een principal la b\u0103rba\u021bi. La \u00eenceput, mul\u021bi viseaz\u0103 s\u0103 aib\u0103 bicep\u0219i mari \u0219i perfec\u021bi, precum supereroii de la DC Comics. A\u0219adar, \u00ee\u0219i concentreaz\u0103 antrenamentul doar pe unele exerci\u021bii \u0219i \u00eencearc\u0103 s\u0103-\u0219i for\u021beze bicep\u0219ii \u00eentr-un milion de moduri diferite. Exerci\u021biile izolate sunt o modalitate excelent\u0103 de a exersa un anumit grup de mu\u0219chi. Cu toate acestea, excluz\u00e2nd complet exerci\u021biile complexe, <strong>pierde\u021bi din vedere tehnica potrivit\u0103 \u00een exerci\u021biile de for\u021b\u0103 de baz\u0103, precum \u0219i dezvoltarea masei musculare \u0219i a for\u021bei generale.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021biile complexe precum deadliftul, genuflexiunile, presa pe banc\u0103 sau trac\u021biunile v\u0103 permit s\u0103 v\u0103 antrena\u021bi mai multe grupe de mu\u0219chi \u00een acela\u0219i timp. Datorit\u0103 acestui lucru, <strong>dezvolta\u021bi o for\u021b\u0103 func\u021bional\u0103, pe care o pute\u021bi folosi chiar \u0219i \u00een via\u021ba de zi cu zi mult mai u\u0219or<\/strong>. \u00cen plus, <strong>v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi \u0219i progresul general<\/strong>. Problema apare \u0219i dac\u0103 \u00eencepe\u021bi s\u0103 v\u0103 concentra\u021bi prea mult pe o anumit\u0103 grup\u0103 muscular\u0103. Acest lucru este valabil \u0219i pentru doamnele care de obicei se str\u0103duiesc s\u0103 ob\u021bin\u0103 fese perfecte \u0219i, prin urmare, petrec ore \u00eentregi efectu\u00e2nd antrenamente pentru <a href=\"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/\" target=\"_blank\" aria-label=\"picioare (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">picioare<\/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=\"640\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1124x640.jpg\" alt=\"V\u0103 concentra\u021bi prea mult doar pe unele exerci\u021bii sau doar pe unele grupe musculare\" class=\"wp-image-296833\" style=\"width:843px;height:480px\" title=\"V\u0103 concentra\u021bi prea mult doar pe unele exerci\u021bii sau doar pe unele grupe musculare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1124x640.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-400x228.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1536x875.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-2048x1167.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Nu ar fi nimic \u00een neregul\u0103 cu acest lucru <strong>dac\u0103 nu ar neglija celelalte grupe musculare<\/strong>. Drept urmare, \u00een timp ce v\u0103 construi\u021bi grupa muscular\u0103 preferat\u0103, celelalte r\u0103m\u00e2n aproape intacte. Prin urmare, dac\u0103 ve\u021bi continua s\u0103 face\u021bi exerci\u021bii \u00een acest fel, <strong>risca\u021bi nu doar s\u0103 ave\u021bi parte de o siluet\u0103 asimetric\u0103, ci \u0219i o accidentare nepl\u0103cut\u0103 cauzat\u0103 de supraantrenarea unui anumit grup muscular<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [7\u20138]<\/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\" id=\"4-va-antrena\u021bi-la-maxim-\u0219i-omite\u021bi-sa-face\u021bi-pauze\"><span class=\"ez-toc-section\" id=\"4_Va_antrenati_la_maxim_si_omiteti_sa_faceti_pauze\"><\/span>4. V\u0103 antrena\u021bi la maxim \u0219i omite\u021bi s\u0103 face\u021bi pauze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este \u00een regul\u0103 s\u0103 depune\u021bi efort la maxim \u00een antrenamentul vostru, \u00eens\u0103 acest lucru nu ar func\u021biona pe termen lung. Pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi constant \u0219i a vedea progrese, <strong>este indicat <a href=\"https:\/\/gymbeam.ro\/blog\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/\" target=\"_blank\" aria-label=\"s\u0103 v\u0103 suprasolicita\u021bi treptat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103 v\u0103 suprasolicita\u021bi treptat<\/a> \u00een timpul antrenamentului<\/strong>. Acest lucru v\u0103 va ajuta s\u0103 ob\u021bine\u021bi un impuls puternic la fiecare antrenament, care va aduce rezultate mai bune pe termen lung. Practic, <strong>asta \u00eenseamn\u0103 s\u0103 v\u0103 construi\u021bi nu numai masa muscular\u0103, ci \u0219i for\u021ba.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, pentru un antrenament \u0219i mai eficient, nu uita\u021bi s\u0103 v\u0103 relaxa\u021bi. Aceast\u0103 faz\u0103 se nume\u0219te faza de relaxare \u0219i se caracterizeaz\u0103 prin <strong>reducerea intensit\u0103\u021bii antrenamentului la aproximativ 50%<\/strong> \u0219i ar trebui s\u0103 o efectua\u021bi la fiecare a patra p\u00e2n\u0103 la a cincea s\u0103pt\u0103m\u00e2n\u0103 de antrenament. Prin implementarea acestei faze <strong>\u00een rutina voastr\u0103 de antrenament, adaptarea sub form\u0103 de for\u021b\u0103 \u0219i dezvoltare muscular\u0103 va avea \u0219ansa s\u0103 se manifeste<\/strong>. \u00cen practic\u0103, pute\u021bi s\u0103 reduce\u021bi greutatea de pe ganter\u0103 sau num\u0103rul de serii sau s\u0103 face\u021bi pauze mai lungi \u00eentre repet\u0103ri.<span style=\"color:#ff6600\" class=\"tadv-color\"> [9\u201310]<\/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\" id=\"5-efectua\u021bi-aceea\u0219i-rutina-de-antrenament\"><span class=\"ez-toc-section\" id=\"5_Efectuati_aceeasi_rutina_de_antrenament\"><\/span>5. Efectua\u021bi aceea\u0219i rutin\u0103 de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 face\u021bi acela\u0219i lucru la fiecare antrenament, probabil c\u0103 deja st\u0103p\u00e2ni\u021bi tehnica foarte bine. Acest fenomen se nume\u0219te principiul adapt\u0103rii. Repet\u00e2nd mereu acelea\u0219i exerci\u021bii cu aceea\u0219i greutate, ajunge\u021bi s\u0103 v\u0103 obi\u0219nui\u021bi cu ele. Acest lucru duce la stagnare \u0219i v\u0103 \u00eempiedic\u0103 progresul. Aceast\u0103 metod\u0103 poate fi ideal\u0103 pentru cei care doresc s\u0103 se men\u021bin\u0103 \u00een form\u0103, dar <strong>nu func\u021bioneaz\u0103 atunci c\u00e2nd vre\u021bi s\u0103 v\u0103 construi\u021bi masa muscular\u0103 \u0219i s\u0103 v\u0103 spori\u021bi for\u021ba.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 efectua\u021bi acelea\u0219i exerci\u021bii cu aceea\u0219i greutate \u00een timpul fiec\u0103rui antrenament, cel mai probabil ve\u021bi ajunge \u00eentr-un punct din care nu ve\u021bi mai putea progresa. Una dintre modalit\u0103\u021bile eficiente de a dep\u0103\u0219i aceast\u0103 stagnare <strong>este respectarea principiului supra\u00eenc\u0103rc\u0103rii treptate \u00een antrenamentul vostru<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103 <strong>v\u0103 cre\u0219te\u021bi treptat greutatea pe ganter\u0103, c\u0103 ad\u0103uga\u021bi repet\u0103ri sau face\u021bi pauze mai scurte<\/strong>. Am discutat mai mult despre acest subiect \u00een articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pute\u021bi c\u00e2\u0219tiga mas\u0103 muscular\u0103 mai repede sau pute\u021bi pierde \u00een greutate prin surprinderea mu\u0219chilor?<\/a><\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg\" alt=\"S\u0103ri\u021bi peste etapa de \u00eenc\u0103lzire\" class=\"wp-image-296847\" title=\"S\u0103ri\u021bi peste etapa de \u00eenc\u0103lzire\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-h2\" id=\"6-sari\u021bi-peste-etapa-de-incalzire\"><span class=\"ez-toc-section\" id=\"6_Sariti_peste_etapa_de_incalzire\"><\/span>6. S\u0103ri\u021bi peste etapa de \u00eenc\u0103lzire<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate c\u0103 sunte\u021bi genul de persoane care a\u0219teapt\u0103 cu ner\u0103bdare antrenamentul, \u00eens\u0103 dac\u0103 v\u0103 gr\u0103bi\u021bi s\u0103 ajunge\u021bi la suportul pentru gantere imediat ce v-a\u021bi schimbat \u00een echipamentul de sal\u0103, nu este cea mai bun\u0103 idee. A\u021bi ratat faza esen\u021bial\u0103 de \u00eenc\u0103lzire care poate <strong>preveni accident\u0103rile \u0219i care chiar cre\u0219te eficacitatea antrenamentului.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un studiu publicat \u00een revista Journal of Strength and Conditioning Research a subliniat importan\u021ba fazei de \u00eenc\u0103lzire. \u00cen acest studiu, au fost monitoriza\u021bi c\u00e2\u021biva lupt\u0103tori care, \u00een patru s\u0103pt\u0103m\u00e2ni, au \u00eenlocuit stretchingul static cu \u00eenc\u0103lzirea dinamic\u0103. Drept urmare, au dob\u00e2ndit <strong>o mai mare for\u021b\u0103, rezisten\u021b\u0103 muscular\u0103 \u0219i capacitate anaerob\u0103<\/strong>. \u00cen plus, au devenit mai agili \u00een compara\u021bie cu grupul care a continuat cu stretchingul static. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/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 profita\u021bi la maxim de fiecare antrenament, v\u0103 recomand\u0103m s\u0103 <strong>efectua\u021bi aproximativ 10 minute o activitate care s\u0103 v\u0103 ridice temperatura corpului<\/strong> <strong>(\u00eenc\u0103lzire), s\u0103 v\u0103 mobilizeze articula\u021biile \u0219i s\u0103 v\u0103 preg\u0103teasc\u0103 corpul pentru antrenamentul ce va urma<\/strong>. Pentru asta exist\u0103 multe posibilit\u0103\u021bi. Pute\u021bi \u00eencerca, spre exemplu, s\u0103 s\u0103ri\u021bi coarda. S\u0103riturile cu forfecare, un jogging u\u0219or sau aparatul de v\u00e2sle \u00eentr-un ritm moderat pot fi, de asemenea, o alegere bun\u0103.<span style=\"color:#ff6600\" class=\"tadv-color\"> [12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin omiterea fazei de \u00eenc\u0103lzire, ve\u021bi fi mai predispu\u0219i la leziuni musculare, despre care am discutat \u00een articolul&nbsp;nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-trebuie-sa-faceti-in-cazul-unei-intinderi-sau-rupturi-musculare-si-cum-sa-le-difereniati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce trebuie s\u0103 face\u021bi \u00een cazul unei \u00eentinderi sau rupturi musculare \u0219i cum s\u0103 le diferen\u021bia\u021bi?<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"7-subestima\u021bi-importan\u021ba-alimenta\u021biei-\u0219i-a-hidratarii\"><span class=\"ez-toc-section\" id=\"7_Subestimati_importanta_alimentatiei_si_a_hidratarii\"><\/span>7. Subestima\u021bi importan\u021ba alimenta\u021biei \u0219i a hidrat\u0103rii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La acest capitol trebuie s\u0103 fi\u021bi complet sinceri. Ce obiectiv vre\u021bi s\u0103 atinge\u021bi f\u0103c\u00e2nd mi\u0219care? Vre\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103? Vre\u021bi s\u0103 v\u0103 modifica\u021bi silueta? S\u0103 sl\u0103bi\u021bi? S\u0103 fi\u021bi mai s\u0103n\u0103to\u0219i \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi via\u021ba? Oricare ar fi r\u0103spunsul, este bine de \u0219tiut c\u0103 <strong>drumul c\u0103tre obiectivele voastre poate fi afectat \u00een mod semnificativ de alimenta\u021bie \u0219i aportul de ap\u0103<\/strong>. \u00cencep\u0103torii tind s\u0103 m\u0103n\u00e2nce chiar \u00eenainte de activitatea fizic\u0103, ceea ce este gre\u0219it deoarece <strong>digestia este un proces care consum\u0103 energie<\/strong>. \u00cen timpul acestui proces, o mare cantitate de s\u00e2nge este <strong>transferat\u0103 \u00een sistemul digestiv, unde nutrien\u021bii sunt absorbi\u021bi \u00een fluxul sanguin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, dac\u0103 nu acorda\u021bi suficient timp digestiei \u0219i \u00eencepe\u021bi prea devreme un antrenament intens, s\u00e2ngele va fi for\u021bat s\u0103 treac\u0103 din sistemul digestiv la mu\u0219chii care lucreaz\u0103. Drept urmare, v\u0103 ve\u021bi sim\u021bi r\u0103u \u0219i greoi \u00een timpul antrenamentului. \u00cen plus, are un impact asupra performan\u021bei sportive, deoarece nu ve\u021bi mai putea depune un efort maxim pentru a efectua exerci\u021biile. A\u0219adar, <strong>\u00eencerca\u021bi s\u0103 lua\u021bi ultima mas\u0103 cu cel pu\u021bin 2-3 ore \u00eenainte de antrenament<\/strong>. Dac\u0103 v\u0103 lipse\u0219te energia, consuma\u021bi <strong>carbohidra\u021bi u\u0219or de digerat<\/strong>, o banan\u0103, spre exemplu, <strong>cu aproximativ jum\u0103tate de or\u0103 \u00eenainte de antrenament<\/strong>, \u00eens\u0103 fiecare este diferit iar unele persoane chiar pot m\u00e2nca cu o or\u0103 \u00eenainte de antrenament. Prin urmare, este necesar s\u0103 v\u0103 asculta\u021bi corpul \u0219i s\u0103 r\u0103spunde\u021bi nevoilor acestuia. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi g\u0103si mai multe sfaturi despre acest subiect \u00een articolul&nbsp;nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce s\u0103 m\u00e2nca\u021bi \u00eenainte \u0219i dup\u0103 antrenament pentru a ob\u021bine rezultate maxime<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd vine vorba de o anumit\u0103 diet\u0103, mul\u021bi \u00eencep\u0103tori tind s\u0103-\u0219i subestimeze aportul caloric, iar acesta este <strong>responsabil de pierderea sau c\u00e2\u0219tigul \u00een greutate<\/strong>. Dac\u0103 v\u0103 alimenta\u021bi prea pu\u021bin, s-ar putea <strong>s\u0103 v\u0103 sim\u021bi\u021bi obosi\u021bi \u0219i sl\u0103bi\u021bi \u00een timpul antrenamentului<\/strong>. Dac\u0103 aportul caloric este prea mare, cel mai probabil v\u0103 ve\u021bi \u00eengr\u0103\u0219a. Cheia succesului este <strong>o diet\u0103 echilibrat\u0103 \u00een ceea ce prive\u021bte cantitatea caloric\u0103 care s\u0103 se potrivesc\u0103 cel mai bine obiectivelor voastre<\/strong>. Astfel, <a href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" aria-label=\"calculatorul nostru online  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calculatorul nostru online <\/a>v\u0103 va ajuta s\u0103 calcula\u021bi caloriile mai precis. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/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\" id=\"ar-trebui-sa-respecta\u021bi-cateva-principii-atunci-cand-urma\u021bi-o-dieta-sanatoasa\">Ar trebui s\u0103 respecta\u021bi c\u00e2teva principii atunci c\u00e2nd urma\u021bi o diet\u0103 s\u0103n\u0103toas\u0103:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>minimiza\u021bi consumul de alimente ultraprocesate<\/li>\n\n\n\n<li>consuma\u021bi multe fructe \u0219i legume<\/li>\n\n\n\n<li>\u00eencerca\u021bi s\u0103 lua\u021bi 1,4 &#8211; 2,4 g de proteine pe kilogram de greutate corporal\u0103<span style=\"color:#ff6600\" class=\"tadv-color\"> [23]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe sfaturi, nu rata\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, nu trebuie s\u0103 subestima\u021bi aportul de ap\u0103. <strong>Hidratarea necorespunz\u0103toare v\u0103 poate afecta performan\u021ba fizic\u0103<\/strong>, iar acest lucru se aplic\u0103 \u00een special antrenamentelor mai lungi, intensive sau de rezisten\u021b\u0103. Efectul hidrat\u0103rii asupra activit\u0103\u021bii fizice a fost examinat \u0219i \u00eentr-un studiu care a concluzionat c\u0103 un aport insuficient de ap\u0103 reduce performan\u021ba \u00een activit\u0103\u021bi care dureaz\u0103 mai mult de 30 de minute.<span style=\"color:#ff6600\" class=\"tadv-color\"> [16]<\/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\" id=\"recomandarile-generale-privind-aportul-de-lichide-specifica-faptul-ca-ar-trebui-sa-be\u021bi\"><strong>Recomand\u0103rile generale privind aportul de lichide specific\u0103 faptul c\u0103 ar trebui s\u0103 be\u021bi:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2,7 litri de lichide<\/strong> \u00een cazul femeilor (aproximativ 11 c\u0103ni pe zi)<\/li>\n\n\n\n<li><strong>3,7 litri de lichide<\/strong> \u00een cazul b\u0103rba\u021bilor (aproximativ 15 c\u0103ni pe zi)<\/li>\n\n\n\n<li><strong>30 &#8211; 45 ml de ap\u0103 pe kilogram<\/strong> de greutate corporal\u0103<span style=\"color:#ff6600\" class=\"tadv-color\"> [17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, dac\u0103 transpira\u021bi mult sau efectua\u021bi exerci\u021bii \u00eentr-un mediu cald, trebuie s\u0103 be\u021bi \u0219i mai mult\u0103 ap\u0103. Consumul de ap\u0103 are un impact \u0219i asupra s\u0103n\u0103t\u0103\u021bii noastre generale. Aceast\u0103 problem\u0103 este explicat\u0103 mai detaliat \u00een articolul nostru intitulat <strong>C\u00e2t de mult v\u0103 afecteaz\u0103 s\u0103n\u0103tatea un aport insuficient de ap\u0103<\/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\" id=\"8-considera\u021bi-inutila-faza-de-regenerare\"><span class=\"ez-toc-section\" id=\"8_Considerati_inutila_faza_de_regenerare\"><\/span>8. Considera\u021bi inutil\u0103 faza de regenerare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu siguran\u021b\u0103 v\u0103 intereseaz\u0103 exerci\u021biile fizice, \u00eens\u0103 asta nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 neglija\u021bi timpul necesar regener\u0103rii. Acesta este <strong>un proces natural de restabilire a for\u021bei fizice \u0219i mentale<\/strong> perturbate de sarcina anterioar\u0103, cum ar fi antrenamentul. \u00cen timpul acestui proces, <strong>fibrele musculare sunt deteriorate, pe care se formeaz\u0103 mici fisuri.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu oferi\u021bi suficient timp de regenerare organismului vostru, <strong>cre\u0219te\u021bi \u0219ansa de leziune a \u021besuturilor moi \u0219i a sistemului musculo-scheletic \u00een general.<\/strong> Fenomenele \u00eenso\u021bitoare acestei etape sunt, spre exemplu, oboseala, apari\u021bia durerilor musculare, lipsa de energie sau chiar dorin\u021ba de a renun\u021ba la antrenament.<span style=\"color:#ff6600\" class=\"tadv-color\">[18\u201319]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 pute\u021bi sus\u021bine regenerarea dup\u0103 antrenament \u00een diferite moduri, spre exemplu, prin:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>somn<\/strong>, deoarece persoanele care fac mi\u0219care intens au nevoie de mai mult\u0103 odihn\u0103 dec\u00e2t persoanele normale, mai pu\u021bin active. Nu exist\u0103 o formul\u0103 specific\u0103 a somnului, deoarece nevoia de acesta este individual\u0103 pentru fiecare dintre noi. Cu toate acestea, recomand\u0103rile generale pentru adul\u021bi specific\u0103 undeva la 7-9 ore. Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi mai multe sfaturi pentru <a aria-label=\"un somn mai bun (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/pentru-somn-mai-bun\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">un somn mai bun<\/a>, nu uita\u021bi s\u0103 citi\u021bi articolul nostru&nbsp;intitulat <a aria-label=\"Cum s\u0103 adormi\u021bi repede? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun. (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 adormi\u021bi repede? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun<\/strong>.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><strong>masaj<\/strong>, care este, de asemenea, preferat de mul\u021bi sportivi profesioni\u0219ti. Mai multe studii au descoperit c\u0103 masajul poate accelera regenerarea dup\u0103 un antrenament. Pentru mai multe detalii despre acest subiect, citi\u021bi articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/a><\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a>[21]<\/span><\/li>\n\n\n\n<li><strong>\u00eembr\u0103c\u0103minte de compresie<\/strong>, care este destul de comun\u0103 \u00een zilele noastre. Exist\u0103 deja studii conform c\u0103rora \u00eembr\u0103c\u0103mintea de compresie scurteaz\u0103 procesul de restabilire a for\u021bei fizice dup\u0103 antrenament. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/li>\n\n\n\n<li><strong>evitarea consumului de alcool<\/strong>, care d\u0103uneaz\u0103 \u00een mai multe aspecte ale s\u0103n\u0103t\u0103\u021bii, iar regenerarea nu face excep\u021bie, a\u0219a cum au confirmat mai multe studii. A\u0219adar, concluzia este c\u0103 alcoolul dup\u0103 antrenament afecteaz\u0103 capacitatea mu\u0219chilor de a umple resursele de glicogen. \u00cen plus, alcoolul afecteaz\u0103 proteosinteza, adic\u0103 eficien\u021ba dezvolt\u0103rii masei musculare. <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/li>\n\n\n\n<li><strong>o alimenta\u021bie echilibrat\u0103<\/strong> pentru c\u0103 ceea ce consuma\u021bi are un impact nu doar \u00eenainte, ci \u0219i dup\u0103 antrenament. Regenerarea depinde de un aport suficient de to\u021bi micro \u0219i macronutrien\u021bi, dar \u0219i de energie, pe care \u00eel pute\u021bi sus\u021bine cu ajutorul proteinelor \u0219i carbohidra\u021bilor u\u0219or de absorbit. \u00cen acest caz, o <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"pudr\u0103 proteic\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pudr\u0103 proteic\u0103<\/a>, un fruct sau <a href=\"https:\/\/gymbeam.ro\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"un amestec complex de nutrien\u021bi precum FueGain (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">un amestec complex de nutrien\u021bi precum FueGain<\/a> pot fi de folos. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"771\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png\" alt=\"Regenerarea cu ajutorul dispozitivului de masaj\" class=\"wp-image-296863\" style=\"width:843px;height:578px\" title=\"Regenerarea cu ajutorul dispozitivului de masaj\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-400x274.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1536x1054.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31.png 1880w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-rutina-voastra-de-antrenament-este-inconsecventa\"><span class=\"ez-toc-section\" id=\"9_Rutina_voastra_de_antrenament_este_inconsecventa\"><\/span>9. Rutina voastr\u0103 de antrenament este inconsecvent\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ave\u021bi multe hobby-uri ocazionale, dar exerci\u021biile fizice nu sunt printre ele. Multe persoane vin la sal\u0103 de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i apoi lipsesc \u0219apte zile. Ulterior, se \u00eentorc, dar doar o singur\u0103 dat\u0103 \u0219i repet\u0103 aceea\u0219i rutin\u0103 \u00een diferite combina\u021bii. Nu au un sistem bine pus la punct \u0219i uit\u0103 c\u0103 <strong>acest mod de a face mi\u0219care, p\u00e2n\u0103 la urm\u0103, nu duce nic\u0103ieri<\/strong>. A\u0219adar, atingerea obiectivelor este o provocare \u00een acest fel \u0219i, \u00een plus, <strong>v\u0103 cre\u0219te\u021bi riscul de leziuni cauzate de sarcina de impact.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen loc s\u0103 merge\u021bi rar la sal\u0103, <strong>stabili\u021bi cu certitudine zilele \u00een care ve\u021bi merge acolo<\/strong> \u0219i lua\u021bi-le ca pe un angajament fa\u021b\u0103 de voi. \u00cen multe cazuri, se dovede\u0219te a fi ideal s\u0103 <strong>face\u021bi mi\u0219care de trei ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Apoi, pute\u021bi ad\u0103uga \u0219i sportul preferat. Dac\u0103 v\u0103 intereseaz\u0103 cum s\u0103 concepe\u021bi un plan de antrenament de \u00eenalt\u0103 calitate, citi\u021bi articolul nostru intitulat <strong>Cum s\u0103 crea\u021bi un plan de antrenament de calitate &#8211; Sfaturi, Antrenamente, Cele mai frecvente gre\u0219eli.<\/strong> [26]<\/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\" id=\"care-este-concluzia\"><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>Uneori, antrenamentul pare s\u0103 fie un lucru simplu. Viziona\u021bi doar c\u00e2teva videoclipuri pe YouTube \u0219i repeta\u021bi tehnica de la cineva despre care crede\u021bi c\u0103 o execut\u0103 corect. Cu toate acestea, dac\u0103 ne uit\u0103m la aceast\u0103 problem\u0103 mai detaliat, vom constata c\u0103 <strong>antrenamentul eficient este mai complex<\/strong>. Dac\u0103 sunte\u021bi \u00eencep\u0103tori, s-ar putea s\u0103 face\u021bi multe gre\u0219eli \u00een timpul exerci\u021biilor fizice, care <strong>v\u0103 vor \u00eempiedica \u00een mod inutil progresul<\/strong>. Totu\u0219i, dac\u0103 v\u0103 \u021bine\u021bi de sfaturile pe care le-am men\u021bionat \u00een articolul de ast\u0103zi, ve\u021bi pune la punct <strong>o baz\u0103 excelent\u0103 pentru a v\u0103 apropia de obiectivele voastre fitness<\/strong>. V\u0103 dorim mult succes!<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" 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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A\u021bi \u00eenceput s\u0103 v\u0103 antrena\u021bi de c\u00e2teva luni, dar \u00eenc\u0103 nu vede\u021bi niciun rezultat? Dac\u0103 r\u0103spunsul este da, atunci arunca\u021bi o privire la cele mai frecvente gre\u0219eli de antrenament, care v\u0103 pot \u00eempiedica s\u0103 progresa\u021bi.<\/p>\n","protected":false},"author":120,"featured_media":296893,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,6458,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-330062","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-exercitii-ro","10":"tag-sanatate","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cele mai frecvente gre\u0219eli pe care le fac \u00eencep\u0103torii - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A\u021bi \u00eenceput s\u0103 v\u0103 antrena\u021bi de c\u00e2teva luni, dar \u00eenc\u0103 nu vede\u021bi niciun rezultat? 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