{"id":352396,"date":"2022-05-03T12:31:00","date_gmt":"2022-05-03T10:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=352396"},"modified":"2022-05-06T09:09:22","modified_gmt":"2022-05-06T07:09:22","slug":"greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/","title":{"rendered":"Gre\u0219eli \u00een antrenament pe care aproape toat\u0103 lumea le face"},"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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#9_greseli_in_antrenament_pe_care_le_face_aproape_toata_lumea\" title=\"9 gre\u0219eli \u00een antrenament pe care le face aproape toat\u0103 lumea\">9 gre\u0219eli \u00een antrenament pe care le face aproape toat\u0103 lumea<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#1_Folosirea_tehnicilor_de_respiratie_incorecte\" title=\"1. Folosirea tehnicilor de respira\u021bie incorecte\">1. Folosirea tehnicilor de respira\u021bie incorecte<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#2_Schimbarea_prea_frecventa_a_programelor_de_antrenament\" title=\"2. Schimbarea prea frecvent\u0103 a programelor de antrenament\">2. Schimbarea prea frecvent\u0103 a programelor de antrenament<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#3_Repetarea_la_nesfarsit_a_aceluiasi_exercitiu\" title=\"3. Repetarea la nesf\u00e2r\u0219it a aceluia\u0219i exerci\u021biu\">3. Repetarea la nesf\u00e2r\u0219it a aceluia\u0219i exerci\u021biu<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#4_Compararea_rezultatelor_cu_ale_modelelor_de_pe_Instagram\" title=\"4. Compararea rezultatelor cu ale modelelor de pe Instagram\">4. Compararea rezultatelor cu ale modelelor de pe Instagram<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#5_Concentrarea_pe_a_simti_febra_musculara\" title=\"5. Concentrarea pe a sim\u021bi febr\u0103 muscular\u0103\">5. Concentrarea pe a sim\u021bi febr\u0103 muscular\u0103<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#6_Concentrarea_doar_asupra_unor_bicepsi_mari_sau_a_unor_fese_rotunde\" title=\"6. Concentrarea doar asupra unor bicep\u0219i mari sau a unor fese rotunde\">6. Concentrarea doar asupra unor bicep\u0219i mari sau a unor fese rotunde<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#7_Efectuarea_antrenamentului_in_ordinea_gresita\" title=\"7. Efectuarea antrenamentului \u00een ordinea gre\u0219it\u0103\">7. Efectuarea antrenamentului \u00een ordinea gre\u0219it\u0103<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#8_Nefolosirea_intregii_serii_de_miscari\" title=\"8. Nefolosirea \u00eentregii serii de mi\u0219c\u0103ri\">8. Nefolosirea \u00eentregii serii de mi\u0219c\u0103ri<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#9_Efectuarea_prea_rapida_a_exercitiilor_fizice\" title=\"9. Efectuarea prea rapid\u0103 a exerci\u021biilor fizice\">9. Efectuarea prea rapid\u0103 a exerci\u021biilor fizice<\/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\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/#Concluzie\" title=\"Concluzie\">Concluzie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Gre\u0219elile \u00een antrenament sunt f\u0103cute de obicei de cei care abia<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/6-greseli-ale-antrenamentului-de-forta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"> au \u00eenceput<\/a> s\u0103 fac\u0103 exerci\u021bii fizice \u0219i s\u0103 aib\u0103 un stil de via\u021b\u0103 s\u0103n\u0103tos. Dac\u0103 v\u0103 antrena\u021bi de mul\u021bi ani, probabil crede\u021bi c\u0103 nu ave\u021bi probleme cu acest lucru. \u0218ti\u021bi s\u0103 face\u021bi exerci\u021biile corect \u0219i \u00een\u021belege\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">elementele de baz\u0103 ale unei diete s\u0103n\u0103toase<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 de\u021bine\u021bi cu adev\u0103rat controlul, ave\u021bi respectul nostru. Dar dac\u0103 v-a\u0219 spune c\u0103 probabil mai face\u021bi unele gre\u0219eli fundamentale pe care le face aproape toat\u0103 lumea? Ace\u0219ti pa\u0219i gre\u0219i\u021bi nu afecteaz\u0103 doar b\u0103rba\u021bii, ci \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/6-mituri-despre-fitnessul-feminin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">femeile<\/a>.<\/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=\"9_greseli_in_antrenament_pe_care_le_face_aproape_toata_lumea\"><\/span>9 gre\u0219eli \u00een antrenament pe care le face aproape toat\u0103 lumea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chiar \u0219i \u00een cazul sportivilor cu experien\u021b\u0103, este posibil ca uneori eforturile acestora s\u0103 nu fie suficiente \u0219i s\u0103 fac\u0103 gre\u0219eli chiar \u0219i dup\u0103 mul\u021bi ani de antrenament. Mai jos le vom analiza \u0219i vom ad\u0103uga c\u00e2teva sfaturi despre cum pot fi reparate.<\/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_Folosirea_tehnicilor_de_respiratie_incorecte\"><\/span>1. Folosirea tehnicilor de respira\u021bie incorecte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Multe c\u0103r\u021bi despre fitness subliniaz\u0103 tehnica corect\u0103, dieta s\u0103n\u0103toas\u0103 \u0219i <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regenerarea<\/a>. Desigur, to\u021bi ace\u0219ti piloni sunt extrem de importan\u021bi, dar mul\u021bi uit\u0103 de respira\u021bie. Aceast\u0103 activitate este automat\u0103 \u0219i de aceea, de multe ori, nu \u00eei acord\u0103 suficient\u0103 aten\u021bie \u00een timpul exerci\u021biilor fizice. Oamenii au tendin\u021ba <strong>de a limita uneori respira\u021bia \u00een mod incon\u0219tient c\u00e2nd fac activit\u0103\u021bi solicitante precum ridicare de greut\u0103\u021bi, ciclism sau alergare.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea sunt activit\u0103\u021bile care fac <strong>sistemul respirator s\u0103 lucreze mai mult dec\u00e2t de obicei. <\/strong>Are nevoie de mai mult oxigen \u0219i trebuie s\u0103 elimine dioxidul de carbon acumulat. Organismul vostru poate reac\u021biona diferit la intensitatea antrenamentului pe care o seta\u021bi. Dac\u0103 este prea mare, pute\u021bi experimenta dificult\u0103\u021bi de respira\u021bie sau ap\u0103sare \u00een zona pieptului. Acestea pot <strong>cauza o sc\u0103dere a performan\u021bei \u0219i poate duce \u00een cele din urm\u0103 la un antrenament ineficient. <\/strong>Prin urmare, intensitatea antrenamentului trebuie adaptat\u0103 la nivelul actual de fitness.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ce se poate face \u00een acest caz?<\/strong><\/h3>\n\n\n\n<p>Tehnica corect\u0103 de respira\u021bie din timpul exerci\u021biilor fizice v\u0103 va ajuta s\u0103 furniza\u021bi mai mult oxigen mu\u0219chilor, lucru care va \u00eembun\u0103t\u0103\u021bi performan\u021ba. Un alt avantaj \u00eel reprezint\u0103 faptul c\u0103 <strong>respira\u021bia corect\u0103 cre\u0219te capacitatea pulmonar\u0103 \u0219i \u00een timp ve\u021bi putea face fa\u021b\u0103 la mai multe exerci\u021bii fizice cu mai pu\u021bin efort. <\/strong>De asemenea, este necesar\u0103 men\u021bionarea faptului c\u0103 respectiva capacitate pulmonar\u0103 cre\u0219te cel mai mult \u00een timpul antrenamentului de rezisten\u021b\u0103 (cardio).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul exerci\u021biilor fizice dificile \u0219i complexe, precum genuflexiuni sau \u00eendrept\u0103ri, faza negativ\u0103 se poate face \u00een timp ce v\u0103 \u021bine\u021bi respira\u021bia, lucru care v\u0103 poate ajuta s\u0103 men\u021bine\u021bi pozi\u021bia. \u00cen timpul antrenamentului de for\u021b\u0103, <strong>\u00eencerca\u021bi s\u0103 inspira\u021bi \u00een timpul fazei de cobor\u00e2re (excentric\u0103) a exerci\u021biului \u0219i s\u0103 expira\u021bi \u00een timpul fazei de ridicare (concentric\u0103), c\u00e2nd v\u0103 implica\u021bi mu\u0219chii.<\/strong> Deci, de exemplu, c\u00e2nd face\u021bi flexari, expira\u021bi \u00een timp ce ridica\u021bi greutatea \u0219i inspira\u021bi \u00een timp ce o cobor\u00e2\u021bi. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai multe despre acest subiect pute\u021bi afla din articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Cum s\u0103 respira\u021bi corect \u00een timp ce face\u021bi mi\u0219care \u0219i de ce este at\u00e2t de important acest lucru?<\/strong><\/a><\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg\" alt=\"9 gre\u0219eli \u00een antrenament pe care le face aproape toat\u0103 lumea\" class=\"wp-image-337733\" width=\"843\" height=\"562\" title=\"9 gre\u0219eli \u00een antrenament pe care le face aproape toat\u0103 lumea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-2048x1365.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=\"2_Schimbarea_prea_frecventa_a_programelor_de_antrenament\"><\/span>2. Schimbarea prea frecvent\u0103 a programelor de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 o multitudine de planuri de antrenament eficiente din care pute\u021bi alege. De asemenea, exist\u0103 multe cursuri acreditate excelente pe care le pute\u021bi studia la facultate. Ce au acestea dou\u0103 \u00een comun? Dac\u0103 vre\u021bi s\u0103 ave\u021bi o educa\u021bie superioar\u0103, pute\u021bi alege subiecte specifice <strong>la care s\u0103 participa\u021bi de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103 \u00een timpul semestrului. <\/strong>Aceast\u0103 metod\u0103 este <strong>cea mai bun\u0103 cale de a ob\u021bine cuno\u0219tin\u021be suficiente \u0219i de a reu\u0219i s\u0103 \u00eencheia\u021bi cursul complet.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru se \u00eent\u00e2mpl\u0103 \u0219i \u00een cazul exerci\u021biilor. Trebuie s\u0103 oferi\u021bi <strong>timp <\/strong><span style=\"font-weight: bold\">suficient<\/span><span style=\"font-weight: bold\">&nbsp;<\/span><strong style=\"text-align: inherit\">\u0219i s\u0103 respecta\u021bi procesul de antrenament,<\/strong><span style=\"text-align: inherit\"> inclusiv s\u0103 v\u0103 dep\u0103\u0219i\u021bi limitele \u00een mod constant. Apoi <\/span><strong style=\"text-align: inherit\">ajunge\u021bi \u00een punctul \u00een care forma voastr\u0103 \u00eencepe s\u0103 se \u00eembun\u0103t\u0103\u021beasc\u0103 \u00een mod treptat. <\/strong><span style=\"text-align: inherit\">Dar, dac\u0103 face\u021bi schimb\u0103ri \u00eenainte ca acest lucru s\u0103 se \u00eent\u00e2mple, progresul pur \u0219i simplu nu va ap\u0103rea. Are sens, nu-i a\u0219a? Dar mul\u021bi oameni \u00ee\u0219i schimb\u0103 planul de antrenament \u00een mod regulat. Trec de la un antrenament garantat de dezvoltare a masei musculare la altul \u0219i acela\u0219i lucru se \u00eent\u00e2mpl\u0103 \u0219i \u00een cazul pierderii \u00een greutate.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ce se poate face \u00een acest caz?<\/strong><\/h3>\n\n\n\n<p>Odat\u0103 ce a\u021bi \u00eenceput un plan de antrenament, \u021bine\u021bi-v\u0103 de el. <strong>Face\u021bi fiecare exerci\u021biu corect \u0219i re\u021bine\u021bi tehnica potrivit\u0103. <\/strong>Nu s\u0103ri\u021bi peste antrenamente, deoarece nu va ap\u0103rea niciun progres dac\u0103 nu face\u021bi ceva un timp suficient. Se recomand\u0103 s\u0103 respecta\u021bi planul de antrenament ales<strong> timp de cel pu\u021bin 8-12 s\u0103pt\u0103m\u00e2ni.<\/strong> \u0218i, desigur, \u021bine\u021bi cont de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>supra\u00eenc\u0103rcarea progresiv\u0103<\/strong><\/a>. Este necesar s\u0103 o st\u0103p\u00e2ni\u021bi pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi. <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u2013\u20605]<\/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 nu sunte\u021bi siguri \u00een privin\u021ba planului de antrenament, articolul nostru <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 alc\u0103tui\u021bi un&nbsp;plan de antrenament de calitate &#8211; sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli<\/strong><\/a> v\u0103 poate ajuta.<\/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=\"32659,50911,50953,50959,102031\" ><\/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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"890\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png\" alt=\"\u00cencerca\u021bi metoda de supra\u00eenc\u0103rcare progresiv\u0103\" class=\"wp-image-337577\" title=\"\u00cencerca\u021bi metoda de supra\u00eenc\u0103rcare progresiv\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png 890w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-317x400.png 317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36.png 1164w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Repetarea_la_nesfarsit_a_aceluiasi_exercitiu\"><\/span>3. Repetarea la nesf\u00e2r\u0219it a aceluia\u0219i exerci\u021biu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opusul punctului de mai sus \u00eel reprezint\u0103 efectuarea aceluia\u0219i plan de antrenament tot timpul. Apare dup\u0103 mai multe luni de exerci\u021bii, c\u00e2nd <strong>entuziasmul vostru scade \u00eempreun\u0103 cu efortul de a v\u0103 \u00eembun\u0103t\u0103\u021bi. <\/strong>Antrenamentul devine un obicei frecvent, \u0219i intra\u021bi \u00eentr-un fel de zon\u0103 de confort. Nu \u00eenainta\u021bi, nu cre\u0219te\u021bi intensitatea sau greut\u0103\u021bile, iar antrenamentul r\u0103m\u00e2ne la fel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">V\u0103 antrena\u021bi ca un robot \u0219i merge\u021bi acas\u0103 f\u0103r\u0103 niciun efort pentru a progresa. Mai ave\u021bi pu\u021bin \u0219i v\u0103 al\u0103tura\u021bi celor care se antreneaz\u0103 de mul\u021bi ani, dar rar face\u021bi schimb\u0103ri sau \u00eembun\u0103t\u0103\u021biri. Totu\u0219i, ar trebui s\u0103 \u0219ti\u021bi c\u0103 <\/span><b>aceast\u0103 abordare nu duce nic\u0103ieri.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ce se poate face \u00een acest caz?<\/strong><\/h3>\n\n\n\n<p><strong>Corpul vostru are nevoie de un motiv sau un impuls pentru a deveni mai puternic \u0219i mai rezistent. <\/strong>Dac\u0103 face fa\u021b\u0103 stresului antrenamentului f\u0103r\u0103 probleme, nu va avea motive s\u0103 se \u00eembun\u0103t\u0103\u021beasc\u0103. Acest lucru poate fi evitat cu u\u0219urin\u021b\u0103. <strong>\u021aine\u021bi un jurnal de antrenament \u0219i \u00eenregistra\u021bi-v\u0103 c\u0103l\u0103toria.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><div class=\"wp-block-group\">&#013;\n<div class=\"wp-block-group__inner-container\">&#013;\n<div class=\"wp-block-columns\">&#013;\n<div class=\"wp-block-column\">&#013;\n&#013;\nFi\u021bi aten\u021bi la performan\u021ba voastr\u0103 \u0219i \u00eencerca\u021bi constant metoda de supra\u00eenc\u0103rcare progresiv\u0103. \u00cen cazul ridic\u0103rii de greut\u0103\u021bi,<strong> ad\u0103uga\u021bi treptat greut\u0103\u021bi, face\u021bi mai multe repeti\u021bii, scurta\u021bi pauzele sau \u00eencerca\u021bi exerci\u021bii mai grele. <\/strong>Numai atunci corpul vostru va avea un motiv pentru a se \u00eembun\u0103t\u0103\u021bi<span style=\"text-align: inherit\">. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span>&#013;\n&#013;\n<\/div>&#013;\n<\/div>&#013;\n<\/div>&#013;\n<\/div><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Compararea_rezultatelor_cu_ale_modelelor_de_pe_Instagram\"><\/span>4. Compararea rezultatelor cu ale modelelor de pe Instagram<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opusul cazului de mai sus este c\u00e2nd ave\u021bi un plan de antrenament bine preg\u0103tit, v\u0103 antrena\u021bi de ceva timp \u0219i \u00eencerca\u021bi s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi. Totu\u0219i, problema apare c\u00e2nd <strong>\u00eencepe\u021bi s\u0103 v\u0103 compara\u021bi corpul cu cel al modelelor fitness sau al celebrit\u0103\u021bilor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Le pute\u021bi vedea pozele pe Instagram \u00een fiecare zi, devenind treptat ceva cu care v\u0103 pute\u021bi compara rezultatele. Adev\u0103rul este, c\u0103 dac\u0103 ve\u021bi avea o siluet\u0103 sub\u021bire precum a <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/kayla-itsines-autoare-a-programului-bikini-body-guide-aplicaia-sweat-si-una-dintre-cele-mai-renumite-antrenoare-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Kaylei Itsines<\/a>, fesele voastre nu vor ar\u0103ta niciodat\u0103 precum ale lui Jennifer Lopez.<\/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 predispozi\u021biile genetice, de multe ori aceste persoane <strong>se antreneaz\u0103 de foarte mul\u021bi ani \u0219i au un stil de via\u021b\u0103 s\u0103n\u0103tos. <\/strong>De aceea ar trebui s\u0103 nu uita\u021bi de intervalul de timp. Nici ele nu au ob\u021binut rezultate \u00een c\u00e2teva luni.<\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg\" alt=\"S\u0103 v\u0103 compara\u021bi cu persoanele de pe Instagram\" class=\"wp-image-337591\" width=\"843\" height=\"562\" title=\"S\u0103 v\u0103 compara\u021bi cu persoanele de pe Instagram\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ce se poate face \u00een acest caz?<\/strong><\/h3>\n\n\n\n<p>Trebui s\u0103 v\u0103 \u00eemp\u0103ca\u021bi cu corpul pe care l-a\u021bi primit. Ne referim la structur\u0103 \u0219i genetic\u0103, care trebui respectate. Doar str\u0103dui\u021bi-v\u0103 s\u0103 fi\u021bi cea mai bun\u0103 versiune a voastr\u0103. <strong>Stabilit\u0103-v\u0103 a\u0219tept\u0103rile \u00een consecin\u021b\u0103. <\/strong>Lumea Instagram-ului \u0219i filtrele sunt create pentru ca totul s\u0103 par\u0103 irepro\u0219abil. Totu\u0219i, de multe ori realitatea este complet diferit\u0103. Prin urmare, nu ar trebui s\u0103 v\u0103 compara\u021bi silueta \u0219i s\u0103 \u00eencerca\u021bi s\u0103 ar\u0103ta\u021bi ca altcineva. Fi\u021bi voi \u00een\u0219iv\u0103 \u0219i <strong>concentra\u021bi-v\u0103 pe propriile rezultate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/geneticul-si-influenta-sa-asupra-cresterii-masei-musculare-si-slabitului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Genetica voastr\u0103<\/strong><\/a> joac\u0103 \u0219i ea un rol important \u00een aceast\u0103 privin\u021b\u0103.<strong>&nbsp;<\/strong>Poate nu ave\u021bi predispozi\u021bia natural\u0103 de a deveni un munte de mu\u0219chi precum <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/dwayne-johnson-the-rock-plan-antrenament-alimentatie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Dwayne Johnson<\/a>. Totu\u0219i, asta nu \u00eenseamn\u0103 c\u0103 nu pute\u021bi lucra cu ce ave\u021bi. Nu renun\u021ba\u021bi, <strong>\u00eembun\u0103t\u0103\u021bi\u021bi-v\u0103 for\u021ba<\/strong><strong>, \u00eencerca\u021bi s\u0103 ave\u021bi un stil de via\u021b\u0103 s\u0103n\u0103tos, iar rezultatele vor ap\u0103rea cu siguran\u021b\u0103.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Concentrarea_pe_a_simti_febra_musculara\"><\/span>5. Concentrarea pe a sim\u021bi febr\u0103 muscular\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil a\u021bi auzit de la cineva c\u0103 un antrenament bun trebuie s\u0103 doar\u0103 \u0219i c\u0103 trebuie s\u0103 sim\u021bi\u021bi febra muscular\u0103. Multe persoane cred acest lucru \u0219i <strong>se antreneaz\u0103 p\u00e2n\u0103 c\u00e2nd simt arsura deoarece o iau ca pe un indicator al dezvolt\u0103rii masei musculare. <\/strong>De exemplu, consider\u0103 c\u0103 dac\u0103 nu se chinuie s\u0103 coboare sc\u0103rile dup\u0103 un antrenament intens, ceva nu este \u00een regul\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din p\u0103cate, aceast\u0103 preconcep\u021bie este foarte r\u0103sp\u00e2ndit\u0103. Aceast\u0103 senza\u021bie de arsur\u0103 <strong>nu reprezint\u0103 un semn al unui antrenament bun. <\/strong>Este cauzat\u0103 de ionii de hidrogen H+, care se formeaz\u0103 \u00eempreun\u0103 cu lactatul \u00een timpul unui antrenament de intensitate ridicat\u0103. Drept urmare, apare o lips\u0103 de oxigen \u00een mu\u0219chi, care este important pentru generarea rapid\u0103 de energie \u00een timpul antrenamentului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ace\u0219ti ioni reduc local pH-ul s\u00e2ngelui din mu\u0219chii tensiona\u021bi, care devine mai acid. Rezultatul este reprezentat de febra muscular\u0103. Dar, este important s\u0103 \u0219ti\u021bi c\u0103 acest sentiment nu stimuleaz\u0103 dezvoltarea masei musculare. De fapt, <b>supra sarcina progresiv\u0103<\/b> este stimulul. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg\" alt=\"Concentrarea pe a sim\u021bi febr\u0103 muscular\u0103\" class=\"wp-image-337605\" width=\"843\" height=\"563\" title=\"Concentrarea pe a sim\u021bi febr\u0103 muscular\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225.jpg 1600w\" 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<h3 class=\"is-style-default wp-block-heading\"><strong>Ce se poate face \u00een acest caz?<\/strong><\/h3>\n\n\n\n<p>Cheia pentru dezvoltarea masei musculare o reprezint\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">suprasarcina progresiv\u0103, multe proteine, energie \u0219i o diet\u0103 echilibrat\u0103<\/a>. Consecven\u021ba este cea care \u00eei separ\u0103 pe cei care ob\u021bin rezultate mai bune sau mai proaste de-a lungul anilor. O rutin\u0103 de antrenament echilibrat\u0103&nbsp;efectiv&nbsp;<strong style=\"text-align: inherit\">v\u0103 va for\u021ba mu\u0219chii s\u0103 se dezvolte. Nu primesc o alternativ\u0103 \u0219i trebuie s\u0103 se adapteze intensit\u0103\u021bii crescute.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, \u00een loc s\u0103 sim\u021bi\u021bi febra muscular\u0103, <strong>concentra\u021bi-v\u0103 pe cre\u0219terea intensit\u0103\u021bii,<\/strong> care poate fi \u00eenso\u021bit\u0103 sau nu de senza\u021bia de arsur\u0103.<strong>&nbsp;<\/strong>Pute\u021bi face acest lucru, de exemplu, prin cre\u0219terea greut\u0103\u021bilor sau prin pauze mai scurte. Re\u021bine\u021bi totu\u0219i, c\u0103 este posibil ca o cre\u0219tere a greut\u0103\u021bii f\u0103r\u0103 a v\u0103 controla mi\u0219c\u0103rile s\u0103 nu produc\u0103 rezultatele ideale. Prin urmare, este important <strong>s\u0103 face\u021bi exerci\u021bii fizice corecte din punct de vedere tehnic \u0219i s\u0103 efectua\u021bi mi\u0219c\u0103rile complete ale fiec\u0103rui exerci\u021biu. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/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=\"6_Concentrarea_doar_asupra_unor_bicepsi_mari_sau_a_unor_fese_rotunde\"><\/span>6. Concentrarea doar asupra unor bicep\u0219i mari sau a unor fese rotunde<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fiecare dintre noi are obiective diferite. Unii fac exerci\u021bii pentru a fi mai s\u0103n\u0103to\u0219i, mai puternici, mai rapizi \u0219i pentru a se sim\u021bi mai bine \u00een propria piele. Dar exist\u0103 \u0219i <strong>b\u0103ie\u021bii care \u00ee\u0219i doresc doar bicep\u0219i mari <\/strong>sau <strong>fetele, care se concentreaz\u0103 doar pe a avea fese tonifiate \u0219i rotunde.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultatul poate fi o siluet\u0103 asimetric\u0103, care nu arat\u0103 prea bine. Este important s\u0103 ave\u021bi bra\u021be groase sau fese tonifiate, dar este mult mai important s\u0103 lucra\u021bi asupra calit\u0103\u021bii generale \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi corpul ca un \u00eentreg.<\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg\" alt=\"Concentrarea doar asupra unor bicep\u0219i mari sau a unor fese rotunde\" class=\"wp-image-337621\" width=\"843\" height=\"562\" title=\"Concentrarea doar asupra unor bicep\u0219i mari sau a unor fese rotunde\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-2048x1365.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<h3 class=\"is-style-default wp-block-heading\"><strong>Ce se poate face \u00een acest caz?<\/strong><\/h3>\n\n\n\n<p>Solu\u021bia este chiar simpl\u0103. \u00cen loc de a favoriza o parte specific\u0103 a corpului, ar trebui <strong>s\u0103 v\u0103 concentra\u021bi pe antrenarea complet\u0103 a tuturor mu\u0219chilor din corp. <\/strong>Deoarece numai dezvoltarea tuturor grupelor de mu\u0219chi o s\u0103 v\u0103 permit\u0103 s\u0103 trece\u021bi mai departe \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi nu numai silueta, ci \u0219i for\u021ba. Pute\u021bi g\u0103si un antrenament cuprinz\u0103tor pentru tonifierea \u0219i modelarea feselor \u0219i picioarelor \u00een articolul nostru <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-despre-construirea-posteriorului-perfect\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 tonifia\u021bi \u0219i s\u0103 v\u0103 modela\u021bi fesele \u0219i picioarele<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg\" alt=\"Efectuarea antrenamentului \u00een ordinea gre\u0219it\u0103\" class=\"wp-image-337635\" title=\"Efectuarea antrenamentului \u00een ordinea gre\u0219it\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Efectuarea_antrenamentului_in_ordinea_gresita\"><\/span>7. Efectuarea antrenamentului \u00een ordinea gre\u0219it\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil \u0219ti\u021bi c\u0103 antrenamentele regulate, o diet\u0103 echilibrat\u0103 \u0219i regenerarea reprezint\u0103 cheia c\u0103tre succes. Dar mai exist\u0103 \u0219i mici detalii care joac\u0103 un rol \u00een ceea ce prive\u0219te direc\u021bia rezultatelor voastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unul dintre aceste detalii este reprezentat de ordinea corect\u0103 a exerci\u021biilor. <strong>Plasare unui anumit exerci\u021biu poate afecta greutatea \u00eenc\u0103rc\u0103turii, num\u0103rul de exerci\u021bii sau tehnica corect\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ce se poate face \u00een acest caz?<\/strong><\/h3>\n\n\n\n<p>Regula de aur este s\u0103 stabili\u021bi exerci\u021biile astfel \u00eenc\u00e2t s\u0103 le \u00eencheia\u021bi pe <strong>cele mai solicitante \u0219i complexe la \u00eenceputul antrenamentului.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci ave\u021bi cea mai mult\u0103 energie pentru a da ce ave\u021bi mai bun. Ar trebui s\u0103 aib\u0103 prioritate<strong> p\u0103r\u021bile mai mari ale corpului care necesit\u0103 exerci\u021bii mai complexe<\/strong>, gra\u021bie c\u0103rora viza\u021bi mai multe grupe de mu\u0219chi \u00een acela\u0219i timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, este o idee s\u0103 \u00eencepe\u021bi mai \u00eent\u00e2i cu pieptul \u0219i s\u0103 l\u0103sa\u021bi bicep\u0219ii pentru a doua parte a antrenamentului. Acela\u0219i lucru se aplic\u0103 \u0219i spatelui, care poate fi urmat de tricep\u0219i sau picioarelor \u0219i umerilor. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u2013\u206011]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deci, desigur, v\u0103 ve\u021bi \u00eemp\u0103r\u021bi antrenamentul \u00een acest fel, ar trebui s\u0103 aib\u0103 prioritate exerci\u021biile precum<strong> genuflexiuni, \u00eempins la piept cu bara din pozi\u021bia culcat sau \u00eendrept\u0103ri. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[10\u2013\u206011]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nefolosirea_intregii_serii_de_miscari\"><\/span>8. Nefolosirea \u00eentregii serii de mi\u0219c\u0103ri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd merge\u021bi la sal\u0103 \u0219i pl\u0103ti\u021bi pentru o singur\u0103 \u0219edin\u021b\u0103, probabil nu ve\u021bi fi \u00eenc\u00e2nta\u021bi dac\u0103 recep\u021bionistul vine la jum\u0103tatea antrenamentului \u0219i v\u0103 spune c\u0103 a expirat timpul. Este evident c\u0103 <strong>nu trebuie s\u0103 face\u021bi doar o parte din antrenament, ci pe tot.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ar trebui s\u0103 aborda\u021bi seria de mi\u0219c\u0103ri din timpul fiec\u0103rui exerci\u021biu \u00een acela\u0219i mod. Aceasta este singura cale prin care v\u0103 pute\u021bi <strong>angaja fiecare mu\u0219chi \u0219i ob\u021bine rezultate complete.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ce se poate face \u00een acest caz?<\/strong><\/h3>\n\n\n\n<p>\u00cen timpul antrenamentului, <strong>\u00eencerca\u021bi s\u0103 folosi\u021bi Domeniul de mi\u0219care<\/strong> (ROM)<strong> maxim<\/strong><span style=\"text-align: inherit\">, adic\u0103 <\/span><strong style=\"text-align: inherit\">de la \u00eentinderea complet\u0103 a mu\u0219chilor p\u00e2n\u0103 la contrac\u021bie. <\/strong><span style=\"text-align: inherit\">Acesta este factorul decisiv al execut\u0103rii corecte a exerci\u021biului, care, desigur, este urmat de progres. Re\u021bine\u021bi c\u0103 este mai bine s\u0103 folosi\u021bi greut\u0103\u021bi mai mici astfel \u00eenc\u00e2t s\u0103 folosi\u021bi poten\u021bialul maxim al ROM dec\u00e2t s\u0103 v\u0103 chinui\u021bi cu greut\u0103\u021bi mari care nu v\u0103 vor permite s\u0103 v\u0103 angaja\u021bi mu\u0219chii \u00een mod corect. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[10] [12]<\/span><\/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=\"9_Efectuarea_prea_rapida_a_exercitiilor_fizice\"><\/span>9. Efectuarea prea rapid\u0103 a exerci\u021biilor fizice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"font-weight: 400\">De\u0219i tr\u0103im vremuri agitate, tot ce este valoros necesit\u0103 timp. Exerci\u021biile fizice nu reprezint\u0103 o excep\u021bie, care nu trebui s\u0103 semene cu o curs\u0103 a lui <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=oI7aZeflWgE\"><span style=\"font-weight: 400\">&nbsp;<\/span><span style=\"font-weight: 400\">Vin Diesel<\/span><\/a><span style=\"font-weight: 400\"> din filmul Furios \u0219i Iute. Dac\u0103 face\u021bi exerci\u021biile prea repede, grupele de mu\u0219chi nu vor avea \u0219ansa de a lucra a\u0219a cum trebuie. Printre altele, <\/span><b>perioada \u00een care mu\u0219chii sunt tensiona\u021bi<\/b><span style=\"font-weight: 400\"> (TUT = Timp sub Tensiune), este important\u0103. <\/span><b>Aceasta for\u021beaz\u0103 mu\u0219chii s\u0103 lucreze mai intens \u0219i s\u0103 optimizeze for\u021ba, dezvoltarea \u0219i rezisten\u021ba muscular\u0103. <\/b><\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ce se poate face \u00een acest caz?<\/strong><\/h3>\n\n\n\n<p>Pentru a \u021bine mu\u0219chii sub suficient\u0103 tensiune pentru maximizarea progresului, ar trebui s\u0103 <strong>\u00eencetini\u021bi fiecare repeti\u021bie. <\/strong>\u00cen acela\u0219i timp, <strong>\u00eencerca\u021bi s\u0103 acorda\u021bi mai mult timp fazelor mai dificile ale antrenamentului. <\/strong>Asta \u00eenseamn\u0103, de exemplu, ridicarea ganterei c\u00e2nd face\u021bi flexii. \u00cencetinind \u021bine\u021bi mu\u0219chii sub tensiune mai mult, put\u00e2nd astfel ob\u021bine rezultate mai bune. \u0218i desigur, nu uita\u021bi de \u00eentreaga serie de mi\u0219c\u0103ri din punctul anterior. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg\" alt=\"\" class=\"wp-image-337717\" width=\"843\" height=\"563\" title=\"Efectuarea prea rapid\u0103 a exerci\u021biilor fizice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-2048x1366.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=\"Concluzie\"><\/span>Concluzie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fie c\u0103 sunte\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/6-greseli-ale-antrenamentului-de-forta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u00eencep\u0103tori<\/a> sau profesioni\u0219ti, chiar \u0219i dup\u0103 mul\u021bi ani de practic\u0103, pot exista gre\u0219eli sau puncte slabe \u00een antrenament care pot fi \u00eembun\u0103t\u0103\u021bite. Prin urmare, ave\u021bi grij\u0103 \u0219i acorda\u021bi aten\u021bie sfaturilor men\u021bionate mai sus care v\u0103 vor ajuta s\u0103 v\u0103 maximiza\u021bi progresul, s\u0103 dezvolta\u021bi mas\u0103 muscular\u0103 \u0219i s\u0103 v\u0103 maximiza\u021bi for\u021ba. Concentra\u021bi-v\u0103 \u00een special <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-pentru-incepatori-pentru-a-progresa-rapid-si-sustenabil-in-sala\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pe rezultatele sustenabile pe termen lung<\/a>.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Gre\u0219elile \u00een antrenament reprezint\u0103 unul dintre cele mai frecvente obstacole \u00een calea progresului. Ast\u0103zi le vom analiza pe cele mai frecvente. Ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 le elimina\u021bi \u0219i cum s\u0103 face\u021bi exerci\u021bii fizice corect.<\/p>\n","protected":false},"author":120,"featured_media":337667,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,6458,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-352396","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-exercitii-ro","10":"tag-sanatate","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gre\u0219eli \u00een antrenament pe care aproape toat\u0103 lumea le face - 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