{"id":337030,"date":"2018-01-12T06:32:00","date_gmt":"2018-01-12T05:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337030"},"modified":"2023-09-08T09:33:29","modified_gmt":"2023-09-08T07:33:29","slug":"5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/","title":{"rendered":"5 gre\u0219eli \u00een cre\u0219terea muscular\u0103 \u0219i cum le putem \u00eendrepta (Alberto Nunez)"},"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-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#1_Incetati_sa_va_%E2%80%9Cumflati%E2%80%9D_si_incepeti_sa_va_imbunatatiti\" title=\"1) \u00cenceta\u021bi s\u0103 v\u0103 \u201cumfla\u021bi\u201d \u0219i \u00eencepe\u021bi s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi\">1) \u00cenceta\u021bi s\u0103 v\u0103 \u201cumfla\u021bi\u201d \u0219i \u00eencepe\u021bi s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#2_Fiti_flexibili\" title=\"2) Fi\u021bi flexibili\">2) Fi\u021bi flexibili<\/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-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#3_Prietene_cum_stam_cu_antrenamentul_cardio\" title=\"3) Prietene, cum st\u0103m cu antrenamentul cardio?\">3) Prietene, cum st\u0103m cu antrenamentul cardio?<\/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-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#4_Cu_rabdarea_treci_si_marea\" title=\"4) Cu r\u0103bdarea treci \u0219i marea\">4) Cu r\u0103bdarea treci \u0219i marea<\/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-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#5_Incercati_sa_asimilati_putina_grasime\" title=\"5) \u00cencerca\u021bi s\u0103 asimila\u021bi pu\u021bin\u0103 gr\u0103sime\">5) \u00cencerca\u021bi s\u0103 asimila\u021bi pu\u021bin\u0103 gr\u0103sime<\/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-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#Incheiere\" title=\"\u00cencheiere\">\u00cencheiere<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Trebuie s\u0103 recunosc c\u0103 \u0219i eu am momente \u00een care<strong> \u00eencerc s\u0103 ar\u0103t <\/strong>prea bine \u0219i \u00eencep s\u0103 visez despre acumularea masei musculare \u0219i cum s\u0103 \u00eemi \u00eembun\u0103t\u0103\u021besc corpul \u00een perioada rece a anului, \u00eenainte de finalul sezonului competi\u021bional. \u0218tiu c\u0103 nu sunt singurul care g\u00e2nde\u0219te a\u0219a, deoarece dorin\u021ba de <strong>a cre\u0219te c\u00e2t mai mult<\/strong> este ceea ce ne atrage la culturism. Acest articol este despre <strong>cele mai frecvente gre\u0219eli pe care&nbsp;le observ \u00een faza de antrenament, \u00een timpul acumul\u0103rii masei musculare<\/strong>. Ca \u0219i \u00een timpul pierderii gr\u0103simii\/definirii musculare, dar \u0219i \u00een perioada dezvolt\u0103rii masei musculare, exist\u0103 multe percep\u021bii gre\u0219ite \u00een ceea ce prive\u0219te <strong>calea cea mai bun\u0103 pentru acumularea masei musculare.<\/strong><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-1124x749.jpg\" alt=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" class=\"wp-image-272644\" width=\"843\" height=\"562\" title=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__.jpg 1255w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen opinia mea, acestea sunt <strong>cele mai frecvente gre\u0219eli<\/strong> c\u00e2nd vine vorba despre acumularea masei musculare. \u00cencep\u00e2nd de la mersul pe band\u0103 p\u00e2n\u0103 la frica de a acumula gr\u0103sime, pe toate le vom dezbate pe r\u00e2nd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Incetati_sa_va_%E2%80%9Cumflati%E2%80%9D_si_incepeti_sa_va_imbunatatiti\"><\/span>1) \u00cenceta\u021bi s\u0103 v\u0103 \u201cumfla\u021bi\u201d \u0219i \u00eencepe\u021bi s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uita\u021bi imediat acest cuv\u00e2nt. Pur \u0219i simplu, acest cuv\u00e2nt descrie situa\u021bia \u00een mod incorect \u0219i v\u0103 poate influen\u021ba \u00een mod con\u0219tient sau incon\u0219tient. Termenul bine cunoscut \u201cumflat\u201d este literalmente un cli\u0219eu vechi, \u201c<strong>fii cel mai mare sau mori \u00een timpul antrenamentului\u201d<\/strong>, \u0219i sprijin\u0103 ideea min\u021bii de a ridica acul c\u00e2ntarului cu orice pre\u021b. <strong>O re\u021bet\u0103 dezastruoas\u0103<\/strong> mai ales \u00een mintea celor mai mul\u021bi tineri care vor s\u0103 <strong>creasc\u0103 \u00een masa muscular\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adev\u0103rul este c\u0103, dup\u0103 un an sau doi de antrenamente, \u0219i o alimenta\u021bie optim\u0103 (la cei mai mul\u021bi oameni dureaz\u0103 c\u00e2\u021biva ani p\u00e2n\u0103 ob\u021bin rezultatele dorite), majoritatea mu\u0219chilor care influen\u021beaz\u0103 greutatea&nbsp;<strong>vor fi deja forma\u021bi.<\/strong> Dup\u0103 startul promi\u021b\u0103tor, totul \u00eencetine\u0219te, \u0219i chiar dac\u0103 sunt \u00eenregistrate&nbsp;anumite \u00eembun\u0103t\u0103\u021biri, ele <strong>nu se vor reflecta \u00een greutatea<\/strong> dumneavoastr\u0103 corporal\u0103 a\u0219a cum a\u021bi crede. Desigur, dori\u021bi o cre\u0219tere \u00een greutate, dar asta doar pentru a v\u0103 asigura c\u0103 ave\u021bi un aport suficient de alimente pentru <strong>acumularea masei musculare<\/strong>. Dar nu trebuie s\u0103 uita\u021bi c\u0103 tot ce a\u021bi luat \u00een greutate, <strong>nu este doar mas\u0103 muscular\u0103<\/strong>. Cantitatea de mu\u0219chii ob\u021binut\u0103 dup\u0103 terminarea \u201c<strong>fazei de volum\u201d <\/strong>nu merit\u0103 a fi luat\u0103 \u00een considerare sau cuantificat\u0103, ci mai degrab\u0103 ar trebui s\u0103 aib\u0103 un efect vizibil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cei care doar se\u201dumfl\u0103\u201d, ajung s\u0103 c\u00e2nt\u0103reasc\u0103 90 de kg \u00een loc s\u0103 arate ca un b\u0103rbat de 75 kg \u0219i s\u0103 li se <strong>vad\u0103 mu\u0219chii abdominali, <\/strong>iar cel mai probabil pierd din masa muscular\u0103 atunci c\u00e2nd vor \u00eencerca prin diferite diete s\u0103 scape de excesul de gr\u0103sime. Numi\u021bi aceast\u0103 perioad\u0103 &#8211; <strong>perioada de \u00eembun\u0103t\u0103\u021bire <\/strong>-\u00een care ve\u021bi elimina punctele slabe ale corpului dumneavoastr\u0103. Astfel, data viitoare c\u00e2nd ve\u021bi elimina toat\u0103 gr\u0103simea, ve\u021bi ar\u0103ta ceva mai bine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu \u00eencerca\u021bi s\u0103 ob\u021bine\u021bi doar volum, \u00een schimb \u00eencerca\u021bi s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi \u0219i <strong>concentra\u021bi-v\u0103 asupra cre\u0219terii lente \u0219i constante a mu\u0219chilor. <\/strong>Nu lua\u021bi 10 kg \u00een 3 luni de zile \u0219i c\u00e2\u021biva cm \u00een triceps. Concentra\u021bi-v\u0103 mai degrab\u0103 s\u0103 pune\u021bi \u00eentre 0,5 \u0219i 1,5 kg pe lun\u0103, \u00een func\u021bie de greutatea dumneavoastr\u0103 corporal\u0103 \u0219i forma ini\u021bial\u0103. De exemplu, un b\u0103rbat de 190 cm, cu o greutate de 80 kg \u0219i bine conturat ar trebui s\u0103 ia \u00een greutate mai mult de 1,5 kg pe lun\u0103 fa\u021b\u0103 de un b\u0103rbat care m\u0103soar\u0103 170 cm \u0219i c\u00e2nt\u0103re\u0219te 72 kg, la \u00eenceputul fazei de acumulare a masei musculare. Un alt lucru important este nivelul dezvolt\u0103rii dvs., deoarece o persoan\u0103 care se antreneaz\u0103 de doi ani <strong>ar trebui s\u0103 creasc\u0103 mai repede <\/strong>comparativ cu persoana care are \u00een urm\u0103 cinci ani de antrenamente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi r\u0103bdare \u0219i nu exagera\u021bi, altfel, ve\u021bi ajunge s\u0103 pierde\u021bi \u0219i ceea ce a\u021bi ob\u021binut, \u00een plus nu ve\u021bi acumula nici pe de parte c\u00e2t v-a\u021bi propus. <strong>Acumula\u021bi masa muscular\u0103 \u00eencet, ob\u021bine\u021bi mu\u0219chi cura\u021bi <\/strong>\u0219i ve\u021bi avea nevoie de mai pu\u021bine diete \u0219i totodat\u0103 v\u0103 ve\u021bi p\u0103stra mu\u0219chii acumula\u021bi.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Fiti_flexibili\"><\/span>2) Fi\u021bi flexibili<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unii oameni, imediat dup\u0103 ce termin\u0103 faz\u0103 de definire, trec la faza c\u00e2nt\u0103ririi exacte a fulgilor de ov\u0103z doar s\u0103 vad\u0103 pe c\u00e2ntar 40 grame \u00een loc de 41, pentru a avea cantitatea suficient\u0103 de proteine. \u00cen afara sezonului, pentru to\u021bi clien\u021bii mei, folosesc aceast\u0103 <strong>perioad\u0103 pentru a m\u0103 juca cu propor\u021biile \u0219i cantit\u0103\u021bile de calorii<\/strong>. Este<strong> o perioad\u0103 propice pentru a acumula c\u00e2t mai multe informa\u021bii, <\/strong>care ne vor ajut\u0103 s\u0103 \u00eembun\u0103t\u0103\u021bim programul \u0219i, de asemenea, aceste informa\u021bii ne vor fi de un real folos atunci c\u00e2nd va veni vorba <strong>de pierderea de gr\u0103simi<\/strong>. Este un moment potrivit pentru a afla ce func\u021bioneaz\u0103 cel mai bine la dumneavoastr\u0103 \u0219i poate ajunge\u021bi la concluzia c\u0103 progresa\u021bi mai bine<strong> dac\u0103 v\u0103 antrena\u021bi de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 \u00een loc de patru ori pe s\u0103pt\u0103m\u00e2n\u0103.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acela\u0219i lucru se poate spune \u0219i \u00een privin\u021ba nutri\u021biei, poate constata\u021bi c\u0103 avansa\u021bi mai bine dac\u0103 aportul de gr\u0103sime este mai aproape de 15% dec\u00e2t de 30%, din totalul aportului de calorii. \u00cenclin mai degrab\u0103 c\u0103tre un echilibru \u0219i o devia\u021bie par\u021bial\u0103 de la precizie \u0219i de la aten\u021bia pe care o are<strong> faza pierderii de gr\u0103sime<\/strong>, dar \u00eentotdeauna ar trebui s\u0103 p\u0103stra\u021bi o anumit\u0103 ordine. Este o diferen\u021b\u0103 \u00eentre a men\u021bine aportul de nutrien\u021bi \u00een 30, din cele 36 de mese pe s\u0103pt\u0103m\u00e2n\u0103, \u0219i faptul c\u0103 m\u00e2nca\u021bi doar pentru a avea &#8220;suficient\u0103 protein\u0103&#8221;. Este mult mai u\u0219or s\u0103 fii flexibil \u00een aceste etape.<\/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\">Bucura\u021bi-v\u0103 de flexibilitate <\/strong>\u00een aceast\u0103 perioad\u0103 \u0219i face\u021bi totul cu m\u0103sur\u0103. P\u00e2n\u0103 la cre\u0219terea masei musculare, p\u0103strarea unui corp c\u00e2t mai bine conturat \u0219i <strong>descoperirea sistemului care func\u021bioneaz\u0103 cel mai bine pentru dumneavoastr\u0103,<\/strong> este o cale foarte lung\u0103.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1124x749.jpeg\" alt=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" class=\"wp-image-271103\" width=\"843\" height=\"562\" title=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Prietene_cum_stam_cu_antrenamentul_cardio\"><\/span>3) Prietene, cum st\u0103m cu antrenamentul cardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chiar dac\u0103 nu face\u021bi exerci\u021bii cardio ca \u00een perioada c\u00e2nd a\u021bi vrut s\u0103 pierde\u021bi din gr\u0103sime, este un instrument foarte important \u00een fazele de construc\u021bie muscular\u0103. Scopul s\u0103u nu este de a arde gr\u0103simile, ci de a men\u021bine s\u0103n\u0103tatea \u0219i eficien\u021ba cardiovascular\u0103.&nbsp;Un&nbsp;<strong>antrenament corect de for\u021b\u0103 combinat cu exerci\u021bii de tip cardio,<\/strong> ne va men\u021bine s\u0103n\u0103to\u0219i pe o perioad\u0103 lung\u0103 de timp. Nu este nevoie de multe exerci\u021bii cardio, deoarece antrenamentele de for\u021b\u0103 fac pentru s\u0103n\u0103tatea noastr\u0103 cardiovascular\u0103 mai mult dec\u00e2t \u00ee\u0219i \u00eenchipuie foarte mul\u021bi oameni. Deci, nu ave\u021bi nevoie de exerci\u021bii lungi, ci acestea pot fi<strong> scurte \u0219i intense(HIIT).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eu le recomand clien\u021bilor mei un antrenament la o intensitate mai mare, dar de scurt\u0103 durat\u0103. Ca de exemplu, exact ca \u0219i cum ai vrea s\u0103 ob\u021bii <strong>recordul personal la alergare pe o distan\u021b\u0103 de 1 km , baschet sau exerci\u021bii complexe cu gantere mari, etc<\/strong>. Vreau ca acest lucru s\u0103 fie distractiv, ceva de care s\u0103 v\u0103 bucura\u021bi, nu s\u0103 v\u0103 juca\u021bi de-a hamsterii. \u00cen afara beneficiilor pentru s\u0103n\u0103tate, <strong>un sistem cardiovascular s\u0103n\u0103tos<\/strong> ajut\u0103 la vindecarea r\u0103nilor av\u00e2nd \u00een vedere c\u0103<strong> nutrien\u021bii ajung la locul potrivit mult ma repede<\/strong>. Personal, c\u00e2nd \u00eemi antrenez partea inferioar\u0103 a corpului sunt total distrus. A doua zi nu sunt deloc motivat pentru a m\u0103 antrena, gantera de 7 kg mi se pare de 27 kg \u0219i practic m\u0103 simt ca \u0219i cum ar fi trecut un tren peste mine. Un exerci\u021biu cardio mai lent <strong>m\u0103 scap\u0103 de acest sentiment<\/strong>, a\u0219a c\u0103 \u00eemi place s\u0103 fac exerci\u021bii cardio la o intensitate mai mic\u0103 dup\u0103 antrenamente intense de for\u021b\u0103. Un mers de 25-35 de minute pe band\u0103 face minuni, <strong>gr\u0103be\u0219te furnizarea nutrien\u021bilor \u0219i procesul de regenerare<\/strong> \u00eenainte de urm\u0103torul antrenament de for\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 faptul c\u0103 ajut\u0103 la regenerarea \u0219i men\u021binerea s\u0103n\u0103t\u0103\u021bii, v\u0103 ajut\u0103 s\u0103 r\u0103m\u00e2ne\u021bi \u00een form\u0103 \u0219i \u00een afara sezonului. Nu pare prea mult, dar 600-700 de calorii arse \u00een plus \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103 vor ajunge la 2400-3200 calorii la sf\u00e2r\u0219itul lunii. Jum\u0103tate de kilogram de gr\u0103sime reprezint\u0103 3500 calorii, a\u0219a c\u0103, considera\u021bi c\u0103 nu <strong>a\u021bi asimilat jum\u0103tate de kilogram de gr\u0103simi<\/strong>. De ce s\u0103 nu face\u021bi exerci\u021bii cardio \u0219i \u00een afara sezonului.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-1124x749.jpg\" alt=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" class=\"wp-image-272710\" width=\"843\" height=\"562\" title=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Cu_rabdarea_treci_si_marea\"><\/span>4) Cu r\u0103bdarea treci \u0219i marea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acest punct se asociaz\u0103 cu <strong>primul punct,<\/strong> deoarece este posibil s\u0103 ob\u021binem mas\u0103 muscular\u0103 curat\u0103 dac\u0103 m\u00e2nc\u0103m \u0219i ne antren\u0103m optim. Faptul c\u0103 pui 12 kilograme \u00een perioada de pauz\u0103 \u0219i \u00eenainte de aceast\u0103 perioad\u0103, tu doar te-ai umflat; nu \u00ee\u021bi va permite s\u0103 avansezi mai mult, doar dac\u0103 dac\u0103 pui doar 3-4 kilograme \u00een aceea\u0219i perioad\u0103. Dimpotriv\u0103, acumula\u021bi doar gr\u0103sime de care trebuie s\u0103 sc\u0103pa\u021bi la un moment dat , a\u0219a c\u0103 \u00een final r\u0103m\u00e2ne\u021bi cu mai pu\u021bin\u0103 mas\u0103 muscular\u0103. Formele perfecte nu se pot ob\u021bine pe parcursul verii, \u00een multe cazuri nici \u00eentr-un an. Mul\u021bi oameni cu diferite grade de experien\u021b\u0103, au \u00een spatele lor pove\u0219ti care au \u00eenceput cu ani sau zeci de ani \u00een urm\u0103. Dac\u0103 v\u0103 men\u021bine\u021bi o cre\u0219tere progresiv\u0103, ve\u021bi observa un proces simplu \u0219i care va decurge u\u0219or. Chiar dac\u0103 se deplaseaz\u0103 \u00eencet, broasca \u021bestoas\u0103 ajunge \u00eentotdeauna prima la \u021bint\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 parte se<strong> refer\u0103 \u0219i la progresul cu greut\u0103\u021bi<\/strong>. C\u00e2nd am fost mai t\u00e2n\u0103r \u00eencercam s\u0103 fac progrese prin <strong>cre\u0219terea greut\u0103\u021bilor<\/strong> \u0219i \u00een final ajungeam s\u0103 m\u0103 accidentez sau s\u0103 refac ce am construit, \u0219i practic nu am f\u0103cut altceva dec\u00e2t s\u0103 pierd timpul. Acela\u0219i lucru este valabil \u0219i atunci c\u00e2nd vrei <strong>s\u0103 ob\u021bii mu\u0219chi peste noapte<\/strong>. De fiecare dat\u0103, dup\u0103 asemenea etape, ajungeam s\u0103 m\u0103 \u00eengra\u0219 \u0219i nu mai ar\u0103tam atractiv. \u0218i chiar dac\u0103 sunt convins c\u0103 \u0219ti\u021bi cum vre\u021bi s\u0103 ar\u0103ta\u021bi, dup\u0103 ce se va termina totul, ve\u021bi constata c\u0103<strong> pa\u0219ii mici sunt mult mai importan\u021bi<\/strong> pe parcursul form\u0103rii pentru ob\u021binerea formei perfecte. Acest lucru v\u0103 va motiva \u0219i ve\u021bi fi mult mai \u00eencrez\u0103tori.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate v\u0103 dori\u021bi s\u0103 \u00eempinge\u021bi la piept cu 140 de kg, dar asigura\u021bi-v\u0103 c\u0103 ave\u021bi \u0219i spa\u021biu pentru aceast\u0103 limit\u0103. \u00cencerca\u021bi s\u0103 v\u0103 stabili\u021bi \u00een prim\u0103 faz\u0103 125 kg, dup\u0103 care 130 kg \u0219i a\u0219a mai departe. \u00cen primul, r\u00e2nd \u00eencerca\u021bi s\u0103 v\u0103 bucura\u021bi de acest proces de \u00eembun\u0103t\u0103\u021bire, deoarece <strong>nu ve\u021bi ob\u021bine satisfac\u021bii rapide pentru obiectivele pe termen lung.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div id=\"Bu\u010fte-trp\u011bliv\u00ed-a-naberte-svaly\" class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1124x749.jpg\" alt=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" class=\"wp-image-272729\" width=\"843\" height=\"562\" title=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Incercati_sa_asimilati_putina_grasime\"><\/span>5) \u00cencerca\u021bi s\u0103 asimila\u021bi pu\u021bin\u0103 gr\u0103sime<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru majoritatea oamenilor problema este c\u0103, vor s\u0103 se transforme dintr-un b\u0103iat de 65 kg \u00eentr-un Johny Bravo de 90 kg p\u00e2n\u0103 la sf\u00e2r\u0219itul anului. Apoi, ne \u00eent\u00e2lnim cu un alt grup de oameni care este la fel de mult r\u0103sp\u00e2ndit ca \u0219i cei care \u201cse umfl\u0103\u201d. Acest grup este format din b\u0103ie\u021bi care <strong>sunt dependen\u021bi \u201cde a fi bine contura\u021bi<\/strong>\u201d. Pentru acest grup, vena de pe biceps, care devine mai pu\u021bin pronun\u021bat\u0103, provoac\u0103 un atac de panic\u0103, o reducere a carbohidra\u021bilor \u0219i, eventual, un antrenament cardio de 7 zile. Conturarea mu\u0219chilor este un proces metabolic foarte costisitor, \u00een traducere: c<strong>orpul dumneavoastr\u0103 nu va investi \u00een acest proces<\/strong> dec\u00e2t dac\u0103 \u00eenregistreaz\u0103 un exces caloric.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deci, va trebui s\u0103 m\u00e2nca\u021bi mai mult dec\u00e2t are nevoie corpul dumneavoastr\u0103 \u0219i ve\u021bi asimila cu siguran\u021b\u0103 \u0219i ceva gr\u0103sime. Ideal ar fi, doar at\u00e2t c\u00e2t s\u0103 cre\u0219te\u021bi \u0219i bine\u00een\u021beles asta&nbsp;<strong>difer\u0103 de la om la om<\/strong>. Anumi\u021bi oameni reu\u0219esc s\u0103 acumuleze mu\u0219chi f\u0103r\u0103 a depune un efort foarte mare, dar al\u021bii trebuie s\u0103 uite de pache\u021bele de pe abdomen \u0219i s\u0103 se mul\u021bumeasc\u0103 doar cu un abdomen bine lucrat. Acest lucru<strong> este foarte individual,&nbsp;<\/strong>dar s\u0103 nu strica\u021bi totul prin a \u00eencerca s\u0103 deveni\u021bi c\u00e2t mai bine contura\u021bi f\u0103r\u0103 s\u0103 lua\u021bi \u00een considerare \u0219i ceea ce va cere corpul dumneavoastr\u0103 \u00een timpul acestor faze. B\u0103nuiesc c\u0103 v\u0103 dori\u021bi un organism care func\u021bioneaz\u0103 din punct de vedere metabolic \u0219i hormonal la parametrii optimi. Doar atunci ob\u021bine\u021bi cele mai mari cre\u0219teri \u0219i nu uita\u021bi c\u0103 <strong>diferen\u021ba \u00eentre cre\u0219terea muscular\u0103 \u0219i sc\u0103derea \u00een gr\u0103sime este un proces relativ scurt.<\/strong> Acumularea a 0,5-1 kilograme de mu\u0219chi poate dura \u0219i un an de zile, dar <strong>pierderea a 2-3 kilograme de gr\u0103sime o pute\u021bi face \u0219i \u00een c\u00e2teva s\u0103pt\u0103m\u00e2ni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 fii bine definit este super, dar s\u0103 \u00eenve\u021bi procesul de cre\u0219tere a masei musculare, care defapt, st\u0103 \u00een spatele contur\u0103rii, este foarte necesar pentru a ob\u021bine forma dorit\u0103. <strong>Nu strica\u021bi totul prin faptul c\u0103 dori\u021bi s\u0103 fi\u021bi foarte bine defini\u021bi,<\/strong> pentru c\u0103 ve\u021bi ajunge s\u0103 ar\u0103ta\u021bi ca acea persoan\u0103 care arat\u0103 la fel \u00een fiecare zi.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1124x756.jpg\" alt=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" class=\"wp-image-272745\" width=\"843\" height=\"567\" title=\"Cum s\u0103 ob\u021bii cre\u0219terea muscular\u0103 - Sfaturi de la Alberto Nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Incheiere\"><\/span>\u00cencheiere<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe scurt, preg\u0103ti\u021bi-v\u0103 un plan de lung\u0103 durat\u0103 \u0219i atunci toate deciziile bune se vor acumula \u00een timp. &#8220;Solu\u021biile pentru fast-food&#8221; nu reprezint\u0103 niciodat\u0103 solu\u021bii. Poate nu reu\u0219i\u021bi anul acesta s\u0103 acumula\u021bi 10 kg de mu\u0219chi, dar \u0219i a\u0219a pute\u021bi s\u0103 face\u021bi schimb\u0103ri drastice. G\u00e2ndi\u021bi pe termen lung, fi\u021bi receptivi \u0219i de restul se va ocupa timpul.<\/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-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\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\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\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cele mai frecvente 5 gre\u0219eli \u00een recuperarea masei musculare \u0219i desigur, sfaturi despre cum s\u0103 le corecta\u021bi. Citi\u021bi un articol perfect cu Alberto Nunez, care v\u0103 va oferi sfaturi utile!<\/p>\n","protected":false},"author":25,"featured_media":99063,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7262,7190,6458],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-337030","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-antrenament-de-forta","10":"tag-cresterea-masei-musculare","11":"tag-exercitii-ro","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>5 gre\u0219eli \u00een cre\u0219terea muscular\u0103 \u0219i cum le putem \u00eendrepta (Alberto Nunez) - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cele mai frecvente 5 gre\u0219eli \u00een recuperarea masei musculare \u0219i desigur, sfaturi despre cum s\u0103 le corecta\u021bi. 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