{"id":350532,"date":"2022-04-18T09:10:55","date_gmt":"2022-04-18T07:10:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=350532"},"modified":"2022-10-05T12:23:07","modified_gmt":"2022-10-05T10:23:07","slug":"21-cele-mai-bune-exercitii-pentru-abdomen-2","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/","title":{"rendered":"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate"},"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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#Care_sunt_beneficiile_exercitiilor_abdominale\" title=\"Care sunt beneficiile exerci\u021biilor abdominale?\">Care sunt beneficiile exerci\u021biilor abdominale?<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#Va_ajuta_exercitiile_pentru_abdomene_sa_pierdeti_in_greutate_de_pe_abdomenul_inferior\" title=\"V\u0103 ajut\u0103 exerci\u021biile pentru abdomene s\u0103 pierde\u021bi \u00een greutate de pe abdomenul inferior?\">V\u0103 ajut\u0103 exerci\u021biile pentru abdomene s\u0103 pierde\u021bi \u00een greutate de pe abdomenul inferior?<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#Exercitii_abdominale_eficiente_in_functie_de_grupele_musculare\" title=\"Exerci\u021bii abdominale eficiente \u00een func\u021bie de grupele musculare\">Exerci\u021bii abdominale eficiente \u00een func\u021bie de grupele 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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#1_Exercitii_pentru_muschii_drepti_abdominali\" title=\"1. Exerci\u021bii pentru mu\u0219chii drep\u021bi abdominali\">1. Exerci\u021bii pentru mu\u0219chii drep\u021bi abdominali<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#2_Exercitii_pentru_muschii_oblici_abdomene_laterale\" title=\"2. Exerci\u021bii pentru mu\u0219chii oblici (abdomene laterale)\">2. Exerci\u021bii pentru mu\u0219chii oblici (abdomene laterale)<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#3_Exercitii_pentru_abdomenul_inferior\" title=\"3. Exerci\u021bii pentru abdomenul inferior\">3. Exerci\u021bii pentru abdomenul inferior<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#4_Exercitii_pentru_nucleu\" title=\"4. Exerci\u021bii pentru nucleu\">4. Exerci\u021bii pentru nucleu<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#Exemplu_de_antrenament_abdominal_pentru_incepatori\" title=\"Exemplu de antrenament abdominal pentru \u00eencep\u0103tori\">Exemplu de antrenament abdominal pentru \u00eencep\u0103tori<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#Model_de_antrenament_pentru_avansati\" title=\"Model de antrenament pentru avansa\u021bi\">Model de antrenament pentru avansa\u021bi<\/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\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#Antrenament_intensiv_cu_propria_greutate\" title=\"Antrenament intensiv cu propria greutate\">Antrenament intensiv cu propria greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Un abdomen plat cu mu\u0219chi vizibili este visul multor persoane. Atunci c\u00e2nd cineva se pune serios pe treab\u0103, de obicei nu-\u0219i poate atinge scopul f\u0103r\u0103 s\u0103-\u0219i schimbe alimenta\u021bia \u0219i rutina de antrenament. \u00cen plus, <strong>exerci\u021biile abdominale<\/strong> alese corect joac\u0103 un rol esen\u021bial \u00een tonifierea acestor mu\u0219chi. Toate acestea v\u0103 ajut\u0103 s\u0103 ave\u021bi un abdomen mai musculos \u0219i mai bine definit, care s\u0103 arate grozav \u0219i care s\u0103 v\u0103 ajute s\u0103 ave\u021bi o postur\u0103 bun\u0103 \u00een timpul antrenamentelor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la seriile nesf\u00e2r\u0219ite de abdomene plictisitoare, care oricum nu vor face o mare diferen\u021b\u0103. \u00cen articolul de ast\u0103zi, v\u0103 vom prezenta mai multe variante mai eficiente \u0219i mai interesante de f\u0103cut. Astfel, ve\u021bi g\u0103si exerci\u021bii at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru avansa\u021bi, <strong>\u00een func\u021bie de ceea ce dori\u021bi: fie s\u0103 v\u0103 tonifia\u021bi abdomenul inferior, partea superioar\u0103 a corpului sau s\u0103 v\u0103 concentra\u021bi mai mult pe abdomenul lateral<\/strong>. \u00cen plus, toate exerci\u021biile se efectueaz\u0103 cu greutate corporal\u0103, permi\u021b\u00e2ndu-v\u0103 s\u0103 le executa\u021bi acas\u0103, \u00een sufragerie. Nu mai ave\u021bi niciun motiv s\u0103 am\u00e2na\u021bi, a\u0219adar, pute\u021bi \u00eencepe s\u0103 lucra\u021bi chiar acum!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_beneficiile_exercitiilor_abdominale\"><\/span>Care sunt beneficiile exerci\u021biilor abdominale? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile pentru abdomen v\u0103 pot <strong>ajuta s\u0103 ob\u021bine\u021bi o siluet\u0103 atractiv\u0103, sexy \u0219i, de asemenea, un corp puternic, aspect esen\u021bial pentru o postur\u0103 bun\u0103<\/strong> \u00een orice activitate. Mu\u0219chii p\u0103r\u021bii superioare a corpului sunt implica\u021bi \u00een timpul antrenamentului de for\u021b\u0103, \u00een timpul alerg\u0103rii, al exerci\u021biilor yoga \u0219i al altor activit\u0103\u021bi sportive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un abdomen puternic v\u0103 ajut\u0103 s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi \u00een ceea ce prive\u0219te performan\u021ba \u00een multe sporturi. Pute\u021bi ob\u021bine o mai bun\u0103 <strong>stabilitate<\/strong>, <strong>coordonare<\/strong>, <strong>for\u021b\u0103<\/strong>,&nbsp;o protec\u021bie mai bun\u0103 \u00eempotriva accident\u0103rilor \u00een timpul antrenamentului \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi viteza de alergare. Nu \u00een ultimul r\u00e2nd, este esen\u021bial \u0219i pentru protec\u021bia organelor interne \u0219i a coloanei vertebrale. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-1124x749.jpg\" alt=\"Exerci\u021bii pentru un abdomen plat\" class=\"wp-image-332487\" width=\"843\" height=\"562\" title=\"Exerci\u021bii pentru un abdomen plat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Va_ajuta_exercitiile_pentru_abdomene_sa_pierdeti_in_greutate_de_pe_abdomenul_inferior\"><\/span>V\u0103 ajut\u0103 exerci\u021biile pentru abdomene s\u0103 pierde\u021bi \u00een greutate de pe abdomenul inferior?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 \u00eencerca\u021bi s\u0103 pierde\u021bi gr\u0103simea de pe burt\u0103, nu este indicat s\u0103 v\u0103 petrece\u021bi tot timpul la sal\u0103 f\u0103c\u00e2nd abdomene, <a href=\"https:\/\/gymbeam.ro\/blog\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plank<\/a> sau alte exerci\u021bii. <strong>Din p\u0103cate, acestea nu pot arde gr\u0103simea subcutanat\u0103<\/strong>, a\u0219a cum ar putea p\u0103rea conform promisiunilor f\u0103cute de diverse articole din reviste de lifestyle. V\u0103 recomand\u0103m o abordare mai cuprinz\u0103toare \u00een acest sens. Nu pute\u021bi s\u0103 sl\u0103bi\u021bi doar \u00eentr-un anumit loc al corpului, unde v\u0103 convine vou\u0103.<span style=\"color: #ff6600\"> [4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\"><strong>Atunci c\u00e2nd sl\u0103bi\u021bi, gr\u0103simea se reduce din \u00eentregul corp<\/strong>, iar acest lucru este afectat de factorii genetici, de hormoni \u0219i de stilul de via\u021b\u0103 \u00een general. Este posibil s\u0103 sl\u0103bi\u021bi mai \u00eent\u00e2i de pe coapse, fese iar de pe abdomen pu\u021bin mai t\u00e2rziu, \u00eens\u0103 pentru cineva este posibil s\u0103 fie tocmai invers.<span style=\"color: #ff6600\"> [4\u20135]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Apoi, <a href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">deficitul caloric<\/a>&nbsp;joac\u0103 un rol esen\u021bial, pe care \u00eel pute\u021bi ob\u021bine prin reglarea alimenta\u021biei, prin antrenament \u0219i prin stilul de via\u021b\u0103 \u00een general. Nu-\u021bi face griji. Nu trebuie s\u0103 adopta\u021bi diete sau detoxifieri drastice. Ve\u021bi sl\u0103bi definitiv datorit\u0103&nbsp;<strong>micilor schimb\u0103ri<\/strong> care v\u0103 vor duce la \u00eendeplinirea obiectivului vostru. Recompensa va fi un abdomen plat \u0219i o condi\u021bie fizic\u0103 excelent\u0103. <span style=\"color: #ff6600\">[4\u20135]<\/span><\/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 vre\u021bi s\u0103 descoperi\u021bi sfaturi care s\u0103 v\u0103 ajute s\u0103 sl\u0103bi\u021bi, consulta\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/\" target=\"_blank\" aria-label=\"Sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44254,8350,28792,7185,53725,3738,28936,1562,46435,44248,55636,58828,46033,29117,48973\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_abdominale_eficiente_in_functie_de_grupele_musculare\"><\/span>Exerci\u021bii abdominale eficiente \u00een func\u021bie de grupele musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 ob\u021bine\u021bi un abdomen puternic, ar trebui s\u0103 v\u0103 concentra\u021bi asupra tuturor p\u0103r\u021bilor sale. Nu pute\u021bi ob\u021bine picioare musculoase doar f\u0103c\u00e2nd exerci\u021bii quad. <strong>Prin urmare, este necesar s\u0103 v\u0103 implica\u021bi \u0219i mu\u0219chii abdominali frontali, oblici \u0219i profunzi (nucleul)<\/strong>. Func\u021biile lor se completeaz\u0103 reciproc \u0219i numai prin tonifierea cuprinz\u0103toare a tuturor mu\u0219chilor&nbsp;din abdomenul vostru ve\u021bi ob\u021bine cele mai bune rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi efectua toate aceste exerci\u021bii cu propria greutate corporal\u0103 \u0219i cu ajutorul unei <a href=\"https:\/\/gymbeam.ro\/saltea-yoga-yoga-mat-black.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saletele<\/a> pentru exerci\u021bii. Cu toate acestea, <strong>dac\u0103 dori\u021bi s\u0103 v\u0103 diversifica\u021bi sau s\u0103 v\u0103 \u00eengreuna\u021bi antrenamentul abdominal<\/strong>, pute\u021bi folosi ni\u0219te echipamente sportive. Un set de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/minge-pentru-echilibru-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">un disc de echilibru<\/a> sau o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a> sunt perfecte pentru asta. Sportivii avansa\u021bi pot \u00eencerca un antrenament intensiv pentru abdomen cu o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 cu greut\u0103\u021bi<\/a> sau cu o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/roata-pentru-fitness-ab-wheel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">roat\u0103 pentru abdomene<\/a>, eficiente \u00een principal asupra nucleului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Exercitii_pentru_muschii_drepti_abdominali\"><\/span>1. Exerci\u021bii pentru mu\u0219chii drep\u021bi abdominali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile pentru <strong>mu\u0219chiul drept abdominal<\/strong> v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi acele <strong>p\u0103tr\u0103\u021bele de vis pe care culturi\u0219tii \u0219i modelele fitness<\/strong> le afi\u0219eaz\u0103 adesea pe re\u021belele de socializare. Cu toate acestea, pe l\u00e2ng\u0103 func\u021bia estetic\u0103, acesta joac\u0103 \u0219i un rol esen\u021bial \u00een mi\u0219care (aplecare \u00eenainte) \u0219i stabilitatea general\u0103 a trunchiului. Din acest motiv, astfel de exerci\u021bii sunt o parte esen\u021bial\u0103 a unui antrenament complet pentru abdomen. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Abdomene<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate, \u00eendoi\u021bi genunchii \u0219i lipi\u021bi picioarele de podea. Atinge-\u021bi capul cu degetele u\u0219or \u0219i \u021bine\u021bi-v\u0103 coatele deschise. Dac\u0103 ave\u021bi tendin\u021ba s\u0103 v\u0103 str\u00e2nge\u021bi coatele, \u00eencruci\u0219a\u021bi-v\u0103 bra\u021bele pe piept.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>Ridica\u021bi capul \u0219i partea superioar\u0103 a spatelui de pe covora\u0219 \u0219i \u00eencorda\u021bi-v\u0103 abdomenul \u00een timp ce expira\u021bi. Partea inferioar\u0103 a spatelui r\u0103m\u00e2ne pe podea pe tot parcursul exerci\u021biului. Privirea trebuie \u00eendreptat\u0103 \u00eenainte iar capul nu trebuie \u00eenclinat pe spate. Este suficient s\u0103-l ridica\u021bi doar c\u00e2\u021biva centimetri. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>\u00cempingerea excesiv\u0103 a capului cu m\u00e2inile, o raz\u0103 mic\u0103 de mi\u0219care, \u00eencordarea insuficient\u0103 a abdomenului.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/01-ZKRACOVACKY-\u2013-SEDY-LEHY.gif\" alt=\"Cum s\u0103 efectua\u021bi abdomenele? \" class=\"wp-image-332503\" title=\"Cum s\u0103 efectua\u021bi abdomenele? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Abdomene cu piciorul ridicat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate, ridica\u021bi picioarele spre tavan (pute\u021bi \u00eendoi u\u0219or genunchii). Atinge\u021bi-v\u0103 u\u0219or capul cu degetele \u0219i deschide\u021bi bra\u021bele \u00een lateral. Dac\u0103 ave\u021bi tendin\u021ba s\u0103 v\u0103 str\u00e2nge\u021bi coatele, \u00eencruci\u0219a\u021bi-v\u0103 bra\u021bele pe piept.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>Ridica\u021bi capul \u0219i partea superioar\u0103 a spatelui de pe covora\u0219 \u0219i \u00eencorda\u021bi-v\u0103 abdomenul \u00een timp ce expira\u021bi. Partea inferioar\u0103 a spatelui r\u0103m\u00e2ne pe podea pe tot parcursul exerci\u021biului. Privirea trebuie \u00eendreptat\u0103 \u00eenainte iar capul nu trebuie \u00eenclinat pe spate. Este suficient s\u0103-l ridica\u021bi doar c\u00e2\u021biva centimetri. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>\u00cempingerea excesiv\u0103 a capului cu m\u00e2inile, o raz\u0103 mic\u0103 de mi\u0219care, \u00eencordarea insuficient\u0103 a abdomenului.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/02-ZKRACOVACKY-\u2013-SEDY-LEHY-SE-ZDVIZENYMA-NOHAMA.gif\" alt=\"Cum se efectueaz\u0103 abdomenele cu piciorul ridicat?\" class=\"wp-image-332518\" title=\"Cum se efectueaz\u0103 abdomenele cu piciorul ridicat?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Abdomene cu ducerea coatelor la genunchi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start: <\/strong>\u00centinde\u021bi-v\u0103 pe spate, plasa\u021bi palmele la ceaf\u0103 \u0219i ridica\u021bi picioarele drepte de la sol c\u00e2\u021biva centimetri.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi capul \u0219i partea superioar\u0103 a spatelui de pe covora\u0219 \u0219i \u00eencorda\u021bi-v\u0103 abdomenul \u00een timp ce expira\u021bi. Partea inferioar\u0103 a spatelui r\u0103m\u00e2ne pe podea pe tot parcursul exerci\u021biului. \u00cen acela\u0219i timp, trage\u021bi-v\u0103 picioarele spre voi \u0219i \u00eencerca\u021bi s\u0103 v\u0103 atinge\u021bi coatele cu genunchii. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>\u00cempingerea excesiv\u0103 a capului cu m\u00e2inile, o raz\u0103 mic\u0103 de mi\u0219care, \u00eencordarea insuficient\u0103 a abdomenului, spatele \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/14-VNITRNI-A-VNEJSI-ZKRACOVACKY.gif\" alt=\"Cum se efectueaz\u0103 abdomenele cu ducerea coatelor la genunchi? \" class=\"wp-image-332532\" title=\"Cum se efectueaz\u0103 abdomenele cu ducerea coatelor la genunchi? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Abdomene cu ducerea genunchilor la piept<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate, ridica\u021bi bra\u021bele pu\u021bin deasupra corpului, l\u0103sa\u021bi picioarele drepte \u0219i ridica\u021bi-le la c\u00e2\u021biva centimetri de podea.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi-v\u0103 capul \u0219i trunchiul de pe covora\u0219 prin \u00eencordarea abdomenului \u00een timp ce expira\u021bi. \u00cen acela\u0219i timp, \u00eendoi\u021bi genunchii \u0219i trage\u021bi-i spre piept. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O raz\u0103 mic\u0103 de mi\u0219care, spatele este \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/tuck-ups.gif\" alt=\"Cum se efectueaz\u0103 abdomenele cu ducerea genunchilor la piept?\" class=\"wp-image-332547\" title=\"Cum se efectueaz\u0103 abdomenele cu ducerea genunchilor la piept?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. V-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start: <\/strong>\u00centinde\u021bi-v\u0103 pe spate \u0219i ridica\u021bi bra\u021bele. L\u0103sa\u021bi picioarele pe podea \u0219i ridica\u021bi-le la c\u00e2\u021biva centimetri.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi-v\u0103 capul \u0219i trunchiul de pe covora\u0219 prin \u00eencordarea abdomenului \u00een timp ce expira\u021bi. \u00cen acela\u0219i timp, trage\u021bi-v\u0103 picioarele u\u0219or \u00eendoite spre voi \u0219i \u00eencerca\u021bi s\u0103 v\u0103 atinge\u021bi picioarele cu m\u00e2inile. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O raz\u0103 mic\u0103 de mi\u0219care, spatele este \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/03-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Cum se efectueaz\u0103 V-ups? \" class=\"wp-image-332561\" title=\"Cum se efectueaz\u0103 V-ups? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Exercitii_pentru_muschii_oblici_abdomene_laterale\"><\/span>2. Exerci\u021bii pentru mu\u0219chii oblici (abdomene laterale) <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Mu\u0219chii abdominali oblici sunt forma\u021bi din mai multe straturi musculare \u0219i joac\u0103 un rol esen\u021bial \u00een rota\u021biile trunchiului. <strong>\u00cempreun\u0103, func\u021bioneaz\u0103 ca un corset natural<\/strong>. A\u0219adar, este foarte important s\u0103 acorda\u021bi aten\u021bie acestor mu\u0219chi, mai ales dac\u0103 dori\u021bi s\u0103 ave\u021bi o talie mai sub\u021bire. <span style=\"color: #ff6600\">[7\u20138]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bicicleta<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate \u0219i ridica\u021bi picioarele drepte la c\u00e2\u021biva centimetri deasupra podelei. Atinge\u021bi-v\u0103 u\u0219or capul cu degetele \u0219i \u021bine\u021bi coatele \u00eentinse \u00een lateral.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00cencorda\u021bi-v\u0103 abdomenul \u0219i trage\u021bi genunchiul st\u00e2ng spre cotul drept, apoi, ulterior, genunchiul drept spre cotul st\u00e2ng. Continua\u021bi s\u0103 alterna\u021bi \u00een mod dinamic picioarele. Concentra\u021bi-v\u0103 pe respira\u021bie \u0219i ave\u021bi grij\u0103 s\u0103 nu v\u0103 ridica\u021bi spatele de pe saltea pe tot parcursul exerci\u021biului.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>\u00cempingerea excesiv\u0103 a capului cu m\u00e2inile, o raz\u0103 mic\u0103 de mi\u0219care, \u00eencordarea insuficient\u0103 a abdomenului, spatele \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/04-ZVEDANI-SE-KE-KOLENUM.gif\" alt=\"Cum se efectueaz\u0103 bicicleta? \" class=\"wp-image-332676\" title=\"Cum se efectueaz\u0103 bicicleta? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank lateral<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe o parte, cu picioarele \u00eentinse. A\u0219eza\u021bi piciorul drept pe podea, \u00een fa\u021ba piciorului st\u00e2ng. Face\u021bi o sc\u00e2ndur\u0103 pe bra\u021bul inferior \u00eentins \u0219i ridica\u021bi bra\u021bul superior p\u00e2n\u0103 la tavan.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Respira\u021bi natural, \u021bine\u021bi corpul \u00eencordat \u0219i \u00eencerca\u021bi s\u0103 r\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie pentru c\u00e2teva secunde (m\u0103sura\u021bi timpul pe ceasul sport sau pe telefon). Apoi schimba\u021bi partea.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Spatele este \u00eendoit, \u0219oldurile cad spre podea.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/07-BOCNY-PLANK.gif\" alt=\"Cum se efectueaz\u0103 plank-ul lateral? \" class=\"wp-image-332589\" title=\"Cum se efectueaz\u0103 plank-ul lateral? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Abdomene pentru mu\u0219chii oblici<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate, \u00eendoi\u021bi genunchii \u0219i a\u0219eza\u021bi-i \u00een lateral. Atinge\u021bi-v\u0103 u\u0219or capul cu degetele \u0219i \u021bine\u021bi coatele \u00eentinse \u00een lateral. Dac\u0103 ave\u021bi tendin\u021ba de a v\u0103 uni coatele, \u00eencruci\u0219a\u021bi-v\u0103 bra\u021bele pe piept.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi-v\u0103 capul \u0219i partea superioar\u0103 a spatelui de pe covora\u0219 \u0219i \u00eencorda\u021bi-v\u0103 abdomenul \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul. \u00cencerca\u021bi s\u0103 \u021bine\u021bi picioarele pe podea. \u00cendrepta\u021bi-v\u0103 pieptul \u00een sus. Apoi efectua\u021bi exerci\u021biul pe cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>\u00cempingerea excesiv\u0103 a capului cu m\u00e2inile, o raz\u0103 mic\u0103 de mi\u0219care, \u00eencordarea insuficient\u0103 a abdomenului.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/08-BOCNI-ZKRACOVACKY-\u2013-SEDY-LEHY.gif\" alt=\"Cum se efectueaz\u0103 abdomenele pentru mu\u0219chii oblici? \" class=\"wp-image-332603\" title=\"Cum se efectueaz\u0103 abdomenele pentru mu\u0219chii oblici? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. V-Ups laterale<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe o parte, ridica\u021bi bra\u021bul inferior \u0219i prinde\u021bi-v\u0103 u\u0219or capul cu bra\u021bul superior. Pute\u021bi \u00eendoi u\u0219or \u0219i genunchii.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi-v\u0103 capul \u0219i trunchiul de pe podea prin \u00eencordarea mu\u0219chilor oblici \u00een timp ce expira\u021bi. \u00cen acela\u0219i timp, ridica\u021bi-v\u0103 picioarele \u0219i \u00eencerca\u021bi s\u0103 v\u0103 atinge\u021bi genunchiul mai aproape de voi, \u021bin\u00e2nd cotul dup\u0103 cap. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi, dar \u00eencerca\u021bi s\u0103 nu v\u0103 l\u0103sa\u021bi spatele complet pe podea. Apoi trece\u021bi la urm\u0103toarea repetare. Folosi\u021bi bra\u021bul pe podea doar ca suport. Mi\u0219carea ar trebui s\u0103 se bazeze \u00een principal pe abdomen. Odat\u0103 ce a\u021bi terminat un set pe o parte, trece\u021bi pe partea cealalt\u0103.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O raz\u0103 mic\u0103 de mi\u0219care, \u00eencordarea insuficient\u0103 a abdomenului, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/09-SIKME-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Cum se efectueaz\u0103 V-ups laterale?\" class=\"wp-image-332620\" title=\"Cum se efectueaz\u0103 V-ups laterale?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. R\u0103sucirea ruseasc\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start: <\/strong>Sta\u021bi a\u0219eza\u021bi pe saltea \u0219i \u00eendoi\u021bi genunchii.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>Efectua\u021bi rota\u021bia cu trunchiul \u0219i bra\u021bele \u00eentinse \u00eentr-o parte. Concentra\u021bi-v\u0103 pe \u00eencordarea abdomenului \u0219i pe men\u021binerea spatelui drept. Apoi trece\u021bi pe partea cealalt\u0103. Pute\u021bi atinge u\u0219or covora\u0219ul cu m\u00e2inile. Pute\u021bi cre\u0219te intensitatea exerci\u021biului ridic\u00e2nd picioarele de pe sol sau ad\u0103ug\u00e2nd o \u00eenc\u0103rc\u0103tur\u0103 sub form\u0103 de<strong>&nbsp;<a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" class=\"ek-link\">gantere<\/a><\/strong>,<strong>&nbsp;<a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a><\/strong>, <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>disc<\/strong><\/a> sau sticl\u0103 PET pe care o ave\u021bi la \u00eendem\u00e2n\u0103.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O raz\u0103 mic\u0103 de mi\u0219care, spatele este \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/10-RUSKY-TWIST.gif\" alt=\"Cum se efectueaz\u0103 r\u0103sucirea ruseasc\u0103?\" class=\"wp-image-332634\" title=\"Cum se efectueaz\u0103 r\u0103sucirea ruseasc\u0103?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Exercitii_pentru_abdomenul_inferior\"><\/span>3. Exerci\u021bii pentru abdomenul inferior<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Dup\u0103 cum am spus deja, exerci\u021biile pentru abdomenul inferior nu v\u0103 vor ajuta s\u0103 pierde\u021bi \u00een mod miraculos gr\u0103simea \u00een aceast\u0103 zon\u0103. Pierderea \u021bintit\u0103 a gr\u0103similor este un mit. Cu toate acestea, astfel de exerci\u021bii pot ajuta la tonifierea acestui grup muscular. \u00cen plus, fac parte din mu\u0219chii drep\u021bi abdominali. A\u0219adar, <strong>dac\u0103 v\u0103 tonifia\u021bi abdomenul inferior, ve\u021bi lucra \u0219i la p\u0103tr\u0103\u021bele<\/strong>. Dac\u0103 nu ave\u021bi experien\u021b\u0103 \u00een acest domeniu, antrenamentele regulate vor fi de folos \u00een acest sens.<span style=\"color: #ff6600\"> [6\u20137]<\/span><\/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 descoperi \u0219i alte exerci\u021bii eficiente pentru abdomenul inferior \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce exerci\u021bii pentru abdomenul inferior sunt \u00eentr-adev\u0103r cele mai bune?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Abdomene cu ridicarea bazinului<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate \u0219i a\u0219eza\u021bi-v\u0103 bra\u021bele pe l\u00e2ng\u0103 corp. \u00cendoi\u021bi u\u0219or genunchii \u0219i \u00eentinde\u021bi picioarele \u00eenainte.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi bazinul \u0219i cobor\u00e2\u021bi spatele \u00eencord\u00e2nd abdomenul \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul. Concentra\u021bi-v\u0103 pe \u00eencordarea abdomenului.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O raz\u0103 mic\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a abdomenului, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/05-REVERZNI-ZKRACOVACKY.gif\" alt=\"Cum se efectueaz\u0103 abdomenele cu ridicare de bazin? \" class=\"wp-image-332648\" title=\"Cum se efectueaz\u0103 abdomenele cu ridicare de bazin? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Abdomene cu forfecarea picioarelor<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>A\u0219eza\u021bi-v\u0103 pe spate. Ridica\u021bi capul, partea superioar\u0103 a spatelui \u0219i picioarele drepte la c\u00e2\u021biva centimetri de podea. A\u0219eza\u021bi-v\u0103 bra\u021bele pe l\u00e2ng\u0103 corp \u0219i folosi\u021bi-le drept suport.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00cencorda\u021bi abdomenul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 mi\u0219ca\u021bi picioarele dintr-o parte \u00een alta. Alterna\u021bi picioarele \u00een mod dinamic, flutur\u00e2nd un picior peste cel\u0103lalt. Nu uita\u021bi s\u0103 respira\u021bi \u00een timpul exerci\u021biului \u0219i concentra\u021bi-v\u0103 pe \u00eencordarea abdomenului. De asemenea, asigura\u021bi-v\u0103 c\u0103 partea inferioar\u0103 a spatelui este \u00eentotdeauna pe covora\u0219. Pute\u021bi cre\u0219te intensitatea exerci\u021biului cobor\u00e2nd picioarele.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O raz\u0103 mic\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a abdomenului, spatele este \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/06-KMITANI-NOHAMA.gif\" alt=\"Cum se efectueaz\u0103 abdomenele cu forfecarea picioarelor?\" class=\"wp-image-332662\" title=\"Cum se efectueaz\u0103 abdomenele cu forfecarea picioarelor?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bicicleta<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate. Ridica\u021bi capul, partea superioar\u0103 a spatelui \u0219i picioarele u\u0219or \u00eendoite la c\u00e2\u021biva centimetri de podea. Atinge\u021bi-v\u0103 u\u0219or capul cu degetele \u0219i \u021bine\u021bi coatele \u00eentinse \u00een lateral. Dac\u0103 ave\u021bi tendin\u021ba de a v\u0103 uni coatele, \u00eencruci\u0219a\u021bi-v\u0103 bra\u021bele pe piept.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00cencorda\u021bi-v\u0103 abdomenul \u0219i \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219c\u0103ri circulare cu picioarele, ca \u0219i cum a\u021bi merge cu bicicleta. Nu uita\u021bi s\u0103 respira\u021bi \u00een timpul exerci\u021biului \u0219i s\u0103 v\u0103 concentra\u021bi pe \u00eencordarea abdomenului. De asemenea, asigura\u021bi-v\u0103 c\u0103 partea inferioar\u0103 a spatelui este \u00eentotdeauna pe covora\u0219. Pute\u021bi cre\u0219te intensitatea exerci\u021biului cobor\u00e2nd picioarele sau f\u0103c\u00e2nd cercuri mai mari.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O raz\u0103 mic\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a abdomenului, spatele este \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/bonus-BIKE.gif\" alt=\"Cum se efectueaz\u0103 bicicleta? \" class=\"wp-image-332575\" title=\"Cum se efectueaz\u0103 bicicleta? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Foarfeca<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u0219i-v\u0103 pe spate. Ridica\u021bi capul, partea superioar\u0103 a spatelui \u0219i picioarele u\u0219or \u00eendoite la c\u00e2\u021biva centimetri de podea. \u021aine\u021bi coatele \u00eentinse \u00een lateral. Dac\u0103 ave\u021bi tendin\u021ba de a v\u0103 uni coatele, \u00eencruci\u0219a\u021bi-v\u0103 bra\u021bele pe piept.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00cencorda\u021bi abdomenul \u0219i \u00eencepe\u021bi s\u0103 trage\u021bi un picior spre piept \u0219i simultan plasa\u021bi-l pe cel\u0103lalt la c\u00e2\u021biva centimetri deasupra podelei. Picioarele voastre ar trebui s\u0103 semene cu foarfecele. Nu uita\u021bi s\u0103 respira\u021bi \u00een timpul exerci\u021biului \u0219i s\u0103 v\u0103 concentra\u021bi pe \u00eencordarea abdomenului. De asemenea, asigura\u021bi-v\u0103 c\u0103 partea inferioar\u0103 a spatelui este \u00eentotdeauna pe covora\u0219. Pute\u021bi cre\u0219te intensitatea exerci\u021biului prin cobor\u00e2rea picioarelor sau prin m\u0103rirea razei de mi\u0219care a picioarelor.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O raz\u0103 mic\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a abdomenului, spatele este \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/15-NUZKY.gif\" alt=\"Cum se efectueaz\u0103 foarfeca? \" class=\"wp-image-332690\" title=\"Cum se efectueaz\u0103 foarfeca? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Toe Taps<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate. Ridica\u021bi-v\u0103 capul \u0219i partea superioar\u0103 a spatelui la c\u00e2\u021biva centimetri de podea. Atinge\u021bi-v\u0103 u\u0219or capul cu degetele \u0219i \u021bine\u021bi coatele \u00eentinse \u00een lateral. Dac\u0103 ave\u021bi tendin\u021ba de a v\u0103 uni coatele, \u00eencruci\u0219a\u021bi-v\u0103 bra\u021bele pe piept. Ridica\u021bi picioarele \u0219i \u00eendoi\u021bi genunchii (90 de grade).<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Atinge\u021bi covora\u0219ul cu v\u00e2rful unui picior \u00een timp ce expira\u021bi \u0219i \u00eentoarce\u021bi-l \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi. Face\u021bi acela\u0219i lucru cu cel\u0103lalt picior. Concentra\u021bi-v\u0103 pe \u00eencordarea abdomenului. De asemenea, asigura\u021bi-v\u0103 c\u0103 partea inferioar\u0103 a spatelui este \u00eentotdeauna pe covora\u0219. Pute\u021bi cre\u0219te intensitatea exerci\u021biului \u00eendrept\u00e2nd u\u0219or picioarele.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O raz\u0103 mic\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a abdomenului, spatele este \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/17-TOE-TAPS.gif\" alt=\"Cum se efectueaz\u0103 toe taps? \" class=\"wp-image-332704\" title=\"Cum se efectueaz\u0103 toe taps? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Exercitii_pentru_nucleu\"><\/span>4. Exerci\u021bii pentru nucleu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un nucleu puternic este esen\u021bial pentru o postur\u0103 bun\u0103. Acesta face leg\u0103tura dintre partea superioar\u0103 \u0219i inferioar\u0103 a corpului, iar <strong>func\u021bionarea sa corespunz\u0103toare este esen\u021bial\u0103 pentru toate activit\u0103\u021bile fizice<\/strong>. Prin urmare, exerci\u021biile pentru nucleu ar trebui s\u0103 fac\u0103 parte din orice plan de antrenament abdominal. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi g\u0103si alte exerci\u021bii eficiente pentru nucleu \u00een articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>17 cele mai eficiente exerci\u021bii pentru abdomen.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe podea plas\u00e2nd coatele sub umeri \u0219i efectua\u021bi o sc\u00e2ndur\u0103 joas\u0103 (cu antebra\u021bele pe podea). \u00cendrepta\u021bi umerii \u0219i omopla\u021bii. \u00cendoi\u021bi coatele la aproximativ 45 de grade. \u00cencorda\u021bi abdomenul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00een linie dreapt\u0103. Nu \u00eendoi\u021bi spatele, mai ales \u00een zona lombar\u0103.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Respira\u021bi natural, \u00eencorda\u021bi fiecare mu\u0219chi \u0219i \u00eencerca\u021bi s\u0103 r\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie pentru c\u00e2teva secunde (m\u0103sura\u021bi timpul pe ceasul sport sau pe telefon).<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>spatele este \u00eendoit, \u0219oldurile cad spre podea, pelvisul este ridicat excesiv.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi ce impact au exerci\u021biile fizice regulate asupra corpului, citi\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce se \u00eent\u00e2mpl\u0103 dac\u0103 face\u021bi Plank \u00een fiecare zi?<\/strong><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank cu s\u0103rituri \u00een lateral<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00cencepe\u021bi \u00een pozi\u021bia de plank, cu bra\u021bele drepte, m\u00e2inile sub umeri \u0219i picioarele \u00eempreunate. \u00cendoi\u021bi coatele la aproximativ 45 de grade. \u00cencorda\u021bi abdomenul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00een linie dreapt\u0103. Nu \u00eendoi\u021bi spatele, mai ales \u00een zona lombar\u0103.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00cencorda\u021bi abdomenul \u0219i efectua\u021bi salturi cu ambele picioare pe fiecare parte, ca \u0219i cum a\u021bi face un salt orizontal. Respira\u021bi natural \u0219i \u00eencerca\u021bi s\u0103 repeta\u021bi aceast\u0103 mi\u0219care pentru c\u00e2teva secunde sau c\u00e2teva repet\u0103ri. Cu c\u00e2t \u00eendep\u0103rta\u021bi picioarele mai mult, cu at\u00e2t exerci\u021biul va fi mai greu.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>spatele este \u00eendoit, \u0219oldurile cad spre podea, pelvisul este ridicat excesiv.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi g\u0103si \u0219i alte variante distractive \u0219i eficiente de plank \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>47 Cele mai bune \u0219i distractive variante de plank.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/13-PLANK-JACK.gif\" alt=\"Cum se efectueaz\u0103 plank-ul cu s\u0103rituri \u00een lateral?\" class=\"wp-image-332732\" title=\"Cum se efectueaz\u0103 plank-ul cu s\u0103rituri \u00een lateral?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bird Dog Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>\u00cencepe\u021bi cu pozi\u021bia de plank. \u00cendrepta\u021bi umerii \u0219i omopla\u021bii. \u00cendoi\u021bi coatele la aproximativ 45 de grade. \u00cencorda\u021bi abdomenul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00een linie dreapt\u0103. Nu \u00eendoi\u021bi spatele, mai ales \u00een zona lombar\u0103.<\/li><li>\u00cencorda\u021bi-v\u0103 abdomenul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00een linie dreapt\u0103. Nu \u00eendoi\u021bi spatele, mai ales \u00een zona lombar\u0103.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>Ridica\u021bi \u0219i \u00eentinde\u021bi bra\u021bul \u0219i piciorul opus (la doar c\u00e2\u021biva centimetri deasupra solului) \u00een timp ce expira\u021bi. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i efectua\u021bi exerci\u021biul pe cealalt\u0103 parte. Dac\u0103 acest exerci\u021biu este prea solicitant pentru voi, pute\u021bi r\u0103m\u00e2ne \u00een pozi\u021bia de plank f\u0103r\u0103 s\u0103 v\u0103 ridica\u021bi membrele.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Spatele este \u00eendoit, \u0219oldurile cad spre podea, mi\u0219carea este necontrolat\u0103, o raz\u0103 mic\u0103 de mi\u0219care.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/21-PLANK-SE-STRIDAVYM-ZVEDANIM-PAZI-A-NOHOU.gif\" alt=\"Cum se efectueaz\u0103 bird dog plank?\" class=\"wp-image-332746\" title=\"Cum se efectueaz\u0103 bird dog plank?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start: <\/strong>\u00centinde\u021bi-v\u0103 pe burt\u0103 cu picioarele drepte. Ridica\u021bi bra\u021bele \u00een sus.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00cencorda\u021bi-v\u0103 abdomenul \u0219i ridica\u021bi-v\u0103 bra\u021bele, capul, pieptul \u0219i picioarele la c\u00e2\u021biva centimetri deasupra podelei. R\u0103m\u00e2ne\u021bi \u00een pozi\u021bia superioar\u0103 pentru c\u00e2teva secunde, apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>spatele este \u00eendoit, mi\u0219c\u0103rile sunt necontrolate<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/18-SUPERMAN.gif\" alt=\"Cum se efectueaz\u0103 Superman?\" class=\"wp-image-332760\" title=\"Cum se efectueaz\u0103 Superman?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. T-Stabilisation<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start: <\/strong>\u00cencepe\u021bi din pozi\u021bia \u00eenalt\u0103 (pe antebra\u021be). Plasa\u021bi-v\u0103 palmele sub umeri (care sunt \u00eendrepta\u021bi) \u0219i \u00eendrepta\u021bi spatele. \u00cencorda\u021bi abdomenul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentr-o linie dreapt\u0103. Nu \u00eendoi\u021bi spatele.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>\u00centoarce\u021bi-v\u0103 pe partea dreapt\u0103, muta\u021bi greutatea pe bra\u021bul st\u00e2ng \u0219i ridica\u021bi bra\u021bul drept spre tavan \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul pe cealalt\u0103 parte. Mi\u0219carea ar trebui s\u0103 fie dinamic\u0103, dar controlat\u0103.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Spatele este \u00eendoit, \u0219oldurile cad spre podea, mi\u0219carea este necontrolat\u0103, o raz\u0103 mic\u0103 de mi\u0219care.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/19-T-\u2013-STABILIZACE.gif\" alt=\"Cum se efectueaz\u0103 T-stabilisation?\" class=\"wp-image-332775\" title=\"Cum se efectueaz\u0103 T-stabilisation?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Bird Dog<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia de start:&nbsp;<\/strong>A\u0219eza\u021bi-v\u0103 cu m\u00e2inile \u0219i genunchii la podea<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00cencorda\u021bi-v\u0103 abdomenul \u0219i ridica\u021bi \u0219i \u00eentinde\u021bi bra\u021bul \u0219i piciorul opus. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i efectua\u021bi exerci\u021biul pe cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>Spatele este \u00eendoit, mi\u0219carea este necontrolat\u0103, o raz\u0103 mic\u0103 de mi\u0219care.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/20-LETAJICI-PES.gif\" alt=\"Cum se efectueaz\u0103 bird dog?\" class=\"wp-image-332789\" title=\"Cum se efectueaz\u0103 bird dog?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exemplu_de_antrenament_abdominal_pentru_incepatori\"><\/span>Exemplu de antrenament abdominal pentru \u00eencep\u0103tori<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 \u00eencepe\u021bi c\u0103l\u0103toria fitness, <strong>alege\u021bi exerci\u021bii mai u\u0219oare \u0219i concentra\u021bi-v\u0103 pe tehnica corect\u0103.<\/strong> Fi\u021bi perseveren\u021bi, construi\u021bi o baz\u0103 de calitate \u0219i continua\u021bi treptat c\u0103tre exerci\u021bii mai avansate \u0219i mai solicitante. Pentru \u00eenceput, \u00eencerca\u021bi exemplul nostru de antrenament \u0219i include\u021bi-l \u00een planul vostru de antrenament de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\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\"><p style=\"text-align: center\">Exerci\u021biul<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103rul de repet\u0103ri<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103rul de seturi<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Abdomene<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> Toe Taps<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Abdomene laterale<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 pe ambele p\u0103r\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">R\u0103sucirea ruseasc\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201330 secunde<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Model_de_antrenament_pentru_avansati\"><\/span>Model de antrenament pentru avansa\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 antrena\u021bi de ceva timp, \u00eencerca\u021bi antrenamentul nostru pentru sportivi avansa\u021bi. Apoi \u00eel pute\u021bi include de 2-4 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\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\"><p style=\"text-align: center\">Exerci\u021biul<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103rul de repet\u0103ri<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103rul de seturi<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">V-Ups<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Foarfeca<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Reversed Crunches<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank Jack<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Abdomene cu forfec\u0103ri de picioare<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank lateral<\/td><td class=\"has-text-align-center\" data-align=\"center\">40\u201360 secunde pe ambele p\u0103r\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenament_intensiv_cu_propria_greutate\"><\/span>Antrenament intensiv cu propria greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De asemenea, pute\u021bi efectua abdomene cu ajutorul antrenamentului nostru video, care include exerci\u021bii pentru abdomen. Nu ave\u021bi nevoie de niciun echipament pentru asta \u0219i ve\u021bi termina \u0219i \u00een 5 minute.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home Workout I Antrenament intens pentru abdomen I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/hxbk8kdNsNo?list=PL_Xdh6PTH5mBFtf1blEPkcOuoWxfEPAuM\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceste exerci\u021bii v\u0103 pot fi de folos \u00een drumul spre un abdomen plat, p\u0103tr\u0103\u021bele de vis sau o talie mai sub\u021bire.<strong> \u00cen plus, acestea aduc multe alte beneficii, precum o postur\u0103 mai bun\u0103 sau performan\u021b\u0103 sportiv\u0103 sporit\u0103<\/strong>. Dintre exerci\u021biile de mai sus, pute\u021bi alege cu u\u0219urin\u021b\u0103 dac\u0103 dori\u021bi s\u0103 v\u0103 concentra\u021bi pe tonifierea abdomenului inferior, a zonei \u0219oldurilor sau a nucleului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi \u00eencerca exemplul nostru de antrenament pentru abdomene pentru \u00eencep\u0103tori sau sportivi avansa\u021bi. \u00cen plus, acestea sunt toate exerci\u021bii cu greutatea corporal\u0103, a\u0219a c\u0103 pute\u021bi \u00eencepe imediat s\u0103 lucra\u021bi la abdomene. Pentru a cre\u0219te intensitatea exerci\u021biilor utiliza\u021bi gantere sau discuri de echilibru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, distribui\u021bi-l \u0219i prietenilor vo\u0219tri pentru a-i inspira \u00een ceea ce prive\u0219te antrenamentul abdominal.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Dori\u021bi s\u0103 ave\u021bi un abdomen cu p\u0103tr\u0103\u021bele? \u00cencerca\u021bi exemplul nostru de antrenament cu exerci\u021bii utile pentru abdomenul inferior, abdomenul lateral \u0219i partea superioar\u0103 a corpului.<\/p>\n","protected":false},"author":129,"featured_media":332453,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6314,6494,6410,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-350532","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-abdomen","9":"tag-antrenament-acasa","10":"tag-exercitii","11":"tag-exercitii-cu-propria-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cele mai bune exerci\u021bii abdominale f\u0103r\u0103 echipament pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi. Acest articol ofer\u0103 un exemplu de antrenament pentru to\u021bi mu\u0219chii abdominali.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cele mai bune exerci\u021bii abdominale f\u0103r\u0103 echipament pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi. Acest articol ofer\u0103 un exemplu de antrenament pentru to\u021bi mu\u0219chii abdominali.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-18T07:10:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-05T10:23:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"23 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate\",\"datePublished\":\"2022-04-18T07:10:55+00:00\",\"dateModified\":\"2022-10-05T10:23:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\"},\"wordCount\":4249,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1.png\",\"keywords\":[\"abdomen\",\"antrenament acas\u0103\",\"exerci\u021bii\",\"exerci\u021bii cu propria greutate\"],\"articleSection\":[\"Antrenamente si exerci\u021bii fizice\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\",\"name\":\"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1.png\",\"datePublished\":\"2022-04-18T07:10:55+00:00\",\"dateModified\":\"2022-10-05T10:23:07+00:00\",\"description\":\"Cele mai bune exerci\u021bii abdominale f\u0103r\u0103 echipament pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi. Acest articol ofer\u0103 un exemplu de antrenament pentru to\u021bi mu\u0219chii abdominali.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1.png\",\"width\":1200,\"height\":628,\"caption\":\"21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate - GymBeam Blog","description":"Cele mai bune exerci\u021bii abdominale f\u0103r\u0103 echipament pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi. Acest articol ofer\u0103 un exemplu de antrenament pentru to\u021bi mu\u0219chii abdominali.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/","og_type":"article","og_title":"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate - GymBeam Blog","og_description":"Cele mai bune exerci\u021bii abdominale f\u0103r\u0103 echipament pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi. Acest articol ofer\u0103 un exemplu de antrenament pentru to\u021bi mu\u0219chii abdominali.","og_url":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/","og_site_name":"GymBeam Blog","article_published_time":"2022-04-18T07:10:55+00:00","article_modified_time":"2022-10-05T10:23:07+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"23 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate","datePublished":"2022-04-18T07:10:55+00:00","dateModified":"2022-10-05T10:23:07+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/"},"wordCount":4249,"commentCount":2,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1.png","keywords":["abdomen","antrenament acas\u0103","exerci\u021bii","exerci\u021bii cu propria greutate"],"articleSection":["Antrenamente si exerci\u021bii fizice"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/","url":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/","name":"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1.png","datePublished":"2022-04-18T07:10:55+00:00","dateModified":"2022-10-05T10:23:07+00:00","description":"Cele mai bune exerci\u021bii abdominale f\u0103r\u0103 echipament pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi. Acest articol ofer\u0103 un exemplu de antrenament pentru to\u021bi mu\u0219chii abdominali.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1.png","width":1200,"height":628,"caption":"21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/350532","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=350532"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/350532\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/332453"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=350532"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=350532"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=350532"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=350532"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=350532"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}