{"id":379224,"date":"2022-07-01T12:29:08","date_gmt":"2022-07-01T10:29:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=379224"},"modified":"2022-07-01T13:41:30","modified_gmt":"2022-07-01T11:41:30","slug":"33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/","title":{"rendered":"30 de exerci\u021bii cu benzile elastice pentru \u00eentregul corp"},"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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Lista_cu_30_de_exercitii_eficiente_cu_benzile_elastice\" title=\"Lista cu 30 de exerci\u021bii eficiente cu benzile elastice\">Lista cu 30 de exerci\u021bii eficiente cu benzile elastice<\/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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Exercitii_pentru_fese_si_picioare\" title=\"Exerci\u021bii pentru fese \u0219i picioare\">Exerci\u021bii pentru fese \u0219i picioare<\/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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Exercitii_pentru_spate\" title=\"Exerci\u021bii pentru spate\">Exerci\u021bii pentru spate<\/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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Exercitii_pentru_piept\" title=\"Exerci\u021bii pentru piept\">Exerci\u021bii pentru piept<\/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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Exercitii_pentru_umeri\" title=\"Exerci\u021bii pentru umeri\">Exerci\u021bii pentru umeri<\/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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Exercitii_pentru_brate_Triceps_si_Biceps\" title=\"Exerci\u021bii pentru bra\u021be (Triceps \u0219i Biceps)\">Exerci\u021bii pentru bra\u021be (Triceps \u0219i Biceps)<\/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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Exercitii_pentru_abdomene\" title=\"Exerci\u021bii pentru abdomene\">Exerci\u021bii pentru abdomene<\/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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Exemplu_de_antrenament_cu_benzile_elastice_pentru_intregul_corp\" title=\"Exemplu de antrenament cu benzile elastice pentru \u00eentregul corp\">Exemplu de antrenament cu benzile elastice pentru \u00eentregul corp<\/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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Antrenament_cu_banda_elastica_pentru_intregul_corp\" title=\"Antrenament cu banda elastic\u0103 pentru \u00eentregul corp\">Antrenament cu banda elastic\u0103 pentru \u00eentregul corp<\/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\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\">A\u021bi vrea s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 face\u021bi exerci\u021bii cu benzi elastice, s\u0103 v\u0103 duce\u021bi antrenamentul cu greutatea corporal\u0103 la un nivel mai avansat sau s\u0103 v\u0103 diversifica\u021bi rutina de la sal\u0103? Avem o solu\u021bie pentru voi \u0219i anume <strong>benzile elastice sau expansoarele, care s\u0103 v\u0103 ajute cu exerci\u021biile din antrenamentul \u00eentregului corp<\/strong>. Acestea au diferite niveluri de rezisten\u021b\u0103, astfel \u00eenc\u00e2t \u0219i \u00eencep\u0103torii, \u0219i sportivii avansa\u021bi s\u0103 le poat\u0103 folosi. Prin urmare, fiecare \u00ee\u0219i va g\u0103si accesoriul potrivit condi\u021biei fizice \u0219i obiectivelor sale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Unul dintre multele beneficii ale acestor accesorii este faptul c\u0103 <strong>pute\u021bi lua benzile elastice cu voi oriunde<\/strong>. Le pute\u021bi folosi fie \u00een&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">parcul pentru amenajat antrenamente<\/a>, fie \u00een vacan\u021b\u0103. A\u0219adar, nu va trebui s\u0103 s\u0103ri\u021bi peste antrenamentul de for\u021b\u0103 preferat chiar dac\u0103 nu ave\u021bi o sal\u0103 de sport disponibil\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Exist\u0103 multe moduri de a folosi benzile elastice \u00eentr-un antrenament. Le pute\u021bi ata\u0219a pe cele mai lungi de o bar\u0103 transversal\u0103 sau de o alt\u0103 construc\u021bie solid\u0103 pentru a v\u0103 antrena mu\u0219chii bra\u021belor \u0219i ai spatelui. Benzile mai scurte sunt mai bune pentru a v\u0103 antrena picioarele, deoarece adaug\u0103 o oarecare rezisten\u021b\u0103 \u00een timpul genuflexiunilor \u0219i a altor exerci\u021bii. \u00cen plus, pute\u021bi efectua majoritatea exerci\u021biilor de mai jos chiar \u0219i din confortul casei voastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Articolul de ast\u0103zi v\u0103 ofer\u0103 30 de exerci\u021bii cu benzile elastice \u00een func\u021bie de grupele musculare pe care dori\u021bi s\u0103 le lucra\u021bi, cum ar fi <strong>mu\u0219chii bra\u021belor, ai spatelui, mu\u0219chii abdominali, ai feselor \u0219i ai coapselor<\/strong>. Fiecare exerci\u021biu din list\u0103 include explica\u021bia pentru a efectua \u00een mod corect exerci\u021biul, iar la sf\u00e2r\u0219itul articolului ave\u021bi un exemplu de antrenament pentru \u00eentregul corp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 vre\u021bi s\u0103 ave\u021bi grij\u0103 \u0219i de alimenta\u021bia voastr\u0103, nu uita\u021bi c\u0103 aceasta trebuie s\u0103 fie de calitate. Astfel, v\u0103 va fi de folos articolul&nbsp;nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span data-preserver-spaces=\"true\">Un ghid simplu pentru a v\u0103 num\u0103ra caloriile \u0219i pentru a v\u0103 atinge obiectivele.<\/span><\/strong><\/a><\/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\/02\/Band-2-1124x749.jpg\" alt=\"Cum s\u0103 folosi\u021bi benzile elastice pentru antrenamentul \u00eentregului corp?\" class=\"wp-image-344984\" width=\"843\" height=\"562\" title=\"Cum s\u0103 folosi\u021bi benzile elastice pentru antrenamentul \u00eentregului corp?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lista_cu_30_de_exercitii_eficiente_cu_benzile_elastice\"><\/span>Lista cu 30 de exerci\u021bii eficiente cu benzile elastice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tot ce v\u0103 trebuie pentru aceste exerci\u021bii este o&nbsp;<a href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103 \u00eenchis\u0103<\/a> sau o <a href=\"https:\/\/gymbeam.ro\/benzi-elastice-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103 lung\u0103<\/a>. De asemenea, pute\u021bi folosi \u0219i o&nbsp;<a href=\"https:\/\/gymbeam.ro\/benzi-elastice-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 mai scurt\u0103<\/a>, \u00eens\u0103 este ideal s\u0103 ave\u021bi acas\u0103 diferite tipuri de expansoare. Acest lucru v\u0103 permite s\u0103 cre\u0219te\u021bi \u0219i s\u0103 mic\u0219ora\u021bi tensiunea dup\u0103 cum considera\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 sunte\u021bi \u00eencep\u0103tori \u0219i \u00eenc\u0103 nu vre\u021bi s\u0103 ridica\u021bi greut\u0103\u021bi mari, pute\u021bi folosi benzile elastice pentru a v\u0103 diversifica <a href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">antrenamentul cu greutatea corporal\u0103<\/a>. <strong>Acestea sunt potrivite pentru genuflexiuni, fand\u0103ri, abdomene \u0219i alte exerci\u021bii pe care probabil le \u0219ti\u021bi deja<\/strong> \u0219i care vor oferi corpului vostru un nou impuls pentru a v\u0103 duce antrenamentul la urm\u0103torul nivel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen plus, dac\u0103 sunte\u021bi deja sportivi experimenta\u021bi v\u0103 pute\u021bi concepe singuri un antrenament din aceste exerci\u021bii. Crea\u021bi-v\u0103 o nou\u0103 rutin\u0103 de antrenament sau efectua\u021bi exerci\u021bii pentru antrenamentele pentru partea superioar\u0103 sau inferioar\u0103 a corpului. <strong>Acest lucru v\u0103 va ajuta s\u0103 v\u0103 diversifica\u021bi programul de antrenament \u0219i s\u0103 oferi\u021bi masei voastre musculare un nou stimulent pentru a se tonifia \u0219i a se dezvolta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cenainte de a \u00eencepe antrenamentul, g\u0103si\u021bi o structur\u0103 solid\u0103, cum ar fi o <a href=\"https:\/\/gymbeam.ro\/bara-de-tractiuni-multifunctionala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bar\u0103 transversal\u0103<\/a>&nbsp;\u0219i ata\u0219a\u021bi banda elastic\u0103 de ea. Nu uita\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi \u00eenainte de fiecare antrenament (alergare pe loc sau <a href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103rituri la coard\u0103<\/a>). Apoi \u00eenc\u0103lzi\u021bi-v\u0103 articula\u021biile mari cu ajutorul mi\u0219c\u0103rilor circulare. Dup\u0103 partea principal\u0103 a antrenamentului, aloca\u021bi c\u00e2teva minute pentru a efectua c\u00e2teva mi\u0219c\u0103ri de stretching.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Atunci c\u00e2nd face\u021bi exerci\u021bii cu benzile elastice, concentra\u021bi-v\u0103 pe tehnica corect\u0103 \u0219i men\u021bine\u021bi-v\u0103 partea superioar\u0103 a corpului \u00eencordat\u0103. Mi\u0219carea trebuie controlat\u0103 iar voi trebuie s\u0103 \u00eencerca\u021bi s\u0103 ave\u021bi o gam\u0103 complet\u0103 de mi\u0219care.<\/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=\"Exercitii_pentru_fese_si_picioare\"><\/span>Exerci\u021bii pentru fese \u0219i picioare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Datorit\u0103 acestor exerci\u021bii, v\u0103 ve\u021bi tonifia fesele \u0219i, \u00een acela\u0219i timp, partea din fa\u021b\u0103, din spate \u0219i interiorul coapselor. \u00cen plus, majoritatea exerci\u021biilor sunt complexe (multi-articulare) permi\u021b\u00e2ndu-v\u0103 s\u0103 antrena\u021bi mu\u0219chii aproape \u00eentregului corp.<\/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. Genuflexiuni frontale<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103: <\/span><\/strong>Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea umerilor. P\u0103\u0219i\u021bi peste un cap\u0103t al benzii elastice, iar restul o trage\u021bi dup\u0103 g\u00e2t. \u021aine\u021bi spatele drept \u0219i capul aliniat cu coloana vertebral\u0103.<\/li><li><strong>Efectuarea exerci\u021biului: <\/strong>Inspira\u021bi \u0219i face\u021bi o genuflexiune mi\u0219c\u00e2nd pelvisul \u00eenapoi \u0219i \u00een jos. Mare grij\u0103 s\u0103 nu \u00eendoi\u021bi spatele la nivelul coloanei lombare sau toracice. Observa\u021bi c\u00e2t de mult v\u0103 pute\u021bi apleca astfel \u00eenc\u00e2t s\u0103 v\u0103 pute\u021bi men\u021bine coloana dreapt\u0103 \u00een mod natural. Axa genunchiului, gleznei \u0219i degetului de la picior ar trebui s\u0103 r\u0103m\u00e2n\u0103 \u00eentr-un singur loc. Atunci c\u00e2nd v\u0103 deplasa\u021bi \u00een jos, v\u0103 pute\u021bi \u00eentinde bra\u021bele \u00eenainte pentru o mai bun\u0103 stabilitate. Reveni\u021bi u\u0219or la pozi\u021bia ini\u021bial\u0103 \u00eencord\u00e2nd partea din fa\u021b\u0103 a coapselor \u00een timp ce expira\u021bi. Apoi efectua\u021bi urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Spate \u00eendoit, o gam\u0103 mic\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi \u00eendrepta\u021bi spre interior, greutate distribuit\u0103 neuniform, greutatea se schimb\u0103 pe v\u00e2rful picioarelor sau pe c\u0103lc\u00e2ie.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/04\/predny-drep-1.gif\" alt=\"Cum se efectueaz\u0103 genuflexiunile frontale cu banda elastic\u0103?\" class=\"wp-image-205392\" title=\"Cum se efectueaz\u0103 genuflexiunile frontale cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Extensii de picioare<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Ata\u0219a\u021bi banda elastic\u0103 de bara transversal\u0103 cu un cap\u0103t. \u00cenf\u0103\u0219ura\u021bi cap\u0103tul opus \u00een jurul unei glezne. A\u0219eza\u021bi-v\u0103 la c\u00e2\u021biva metri \u00een fa\u021ba barei transversale. Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. \u00cendoi\u021bi u\u0219or genunchii. Pune\u021bi m\u00e2inile pe \u0219olduri \u0219i \u00eencorda\u021bi-v\u0103 partea superioar\u0103 a corpului (mu\u0219chii diafragmei, abdominali, spatelui \u0219i pelvisului. \u021aine\u021bi spatele drept \u0219i capul aliniat cu coloana vertebral\u0103.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00centinde\u021bi \u0219i \u00eendrepta\u021bi piciorul \u00eenainte (cel cu band\u0103 ata\u0219at\u0103). Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi. Atinge\u021bi u\u0219or podeaua cu piciorul \u0219i trece\u021bi la urm\u0103toarea repetare. Efectua\u021bi setul pe un picior mai \u00eent\u00e2i \u0219i apoi pe cel\u0103lalt.<\/span><\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, genunchii \u00eendrepta\u021bi spre interior, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/predkopavanie.gif\" alt=\"Cum se efectueaz\u0103 extensiile de picioare cu banda elastic\u0103?\" class=\"wp-image-205463\" title=\"Cum se efectueaz\u0103 extensiile de picioare cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Hamstring Curl<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>: <\/strong>Ata\u0219a\u021bi banda elastic\u0103 de bara transversal\u0103 cu un cap\u0103t. \u00cenf\u0103\u0219ura\u021bi cap\u0103tul opus \u00een jurul unei glezne. \u00centinde\u021bi-v\u0103 pe burt\u0103 pe covora\u0219ul de exerci\u021bii. L\u0103sa\u021bi bra\u021bele pe l\u00e2ng\u0103 corp \u0219i pune\u021bi palmele pe podea.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00centinde\u021bi piciorul \u00eenapoi \u0219i trage\u021bi de glezn\u0103 \u00eenspre spate \u00een timp ce expira\u021bi. Ar trebui s\u0103 sim\u021bi cum se \u00eencordeaz\u0103 mu\u0219chiul piciorului. Apoi trece\u021bi la urm\u0103toarea repetare. Efectua\u021bi setul pe un picior mai \u00eent\u00e2i \u0219i apoi pe cel\u0103lalt. Cu c\u00e2t sunte\u021bi mai departe de bara transversal\u0103, cu at\u00e2t exerci\u021biul va fi mai solicitant.<\/span><\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, spate \u00eendoit, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/zakopavanie.gif\" alt=\"Cum se efectueaz\u0103 Hamstring Curl cu banda elastic\u0103? \" class=\"wp-image-205452\" title=\"Cum se efectueaz\u0103 Hamstring Curl cu banda elastic\u0103? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Glute Bridge<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>A\u0219eza\u021bi banda elastic\u0103 deasupra genunchilor. Sta\u021bi pe spate. \u021aine\u021bi capul, partea superioar\u0103 a spatelui \u0219i bra\u021bele pe covora\u0219. \u00cendoi\u021bi genunchii \u0219i \u00eencorda\u021bi fesierii. Pute\u021bi s\u0103 v\u0103 l\u0103sa\u021bi picioarele pe covora\u0219 cu toat\u0103 suprafa\u021ba sau s\u0103 v\u0103 sprijini\u021bi doar pe c\u0103lc\u00e2ie.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00cencorda\u021bi fesierii \u0219i partea superioar\u0103 a corpului \u0219i ridica\u021bi pelvisul \u00een timp ce expira\u021bi. Ridica\u021bi-l p\u00e2n\u0103 la punctul \u00een care genunchii, \u0219oldurile \u0219i umerii sunt alinia\u021bi. Pute\u021bi r\u0103m\u00e2ne \u00een aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Pute\u021bi face exerci\u021biul mai solicitant dep\u0103rt\u00e2nd picioarele la l\u0103\u021bimea \u0219oldurilor \u0219i a\u0219ez\u00e2ndu-le la loc.<\/span><\/li><li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 mic\u0103 de mi\u0219care, spate \u00eendoit, mi\u0219care necontrolat\u0103, \u00eencordare insuficient\u0103 a fesierilor.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/mostik-na-posilenie-zadku.gif\" alt=\"Cum se efectueaz\u0103 Glute Bridge cu banda elastic\u0103?\" class=\"wp-image-205494\" title=\"Cum se efectueaz\u0103 Glute Bridge cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Genuflexiuni laterale<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Ata\u0219a\u021bi un cap\u0103t al benzii elastice de bara transversal\u0103. Pune\u021bi cel\u0103lalt cap\u0103t pe glezna st\u00e2ng\u0103. A\u0219eza\u021bi-v\u0103 cu partea st\u00e2ng\u0103 la bara transversal\u0103. Picioarele trebuie s\u0103 fie \u00een linie, dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor, iar bra\u021bele de-a lungul corpului.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Inspira\u021bi, face\u021bi un pas \u00een lateral \u0219i, simultan, face\u021bi o genuflexiune. Cobor\u00e2\u021bi c\u00e2t de mult pute\u021bi, astfel \u00eenc\u00e2t spatele s\u0103 fie drept. Axa genunchiului, gleznei \u0219i v\u00e2rfurilor picioarelor trebuie s\u0103 r\u0103m\u00e2n\u0103 \u00een linie. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eencord\u00e2nd mu\u0219chii fesieri \u0219i ai coapselor \u00een timp ce expira\u021bi. Apoi trece\u021bi la urm\u0103toarea repetare. Face\u021bi un set pe o parte, apoi pe cealalt\u0103.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>Spate \u00eendoit, o gam\u0103 mic\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi \u00eendrepta\u021bi spre interior, greutate distribuit\u0103 neuniform.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/vypady-v-stoji.gif\" alt=\"Cum se efectueaz\u0103 genuflexiunile laterale cu banda elastic\u0103? \" class=\"wp-image-205509\" title=\"Cum se efectueaz\u0103 genuflexiunile laterale cu banda elastic\u0103? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Clam shell<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>A\u0219eza\u021bi banda elastic\u0103 deasupra genunchilor. \u00centinde\u021bi-v\u0103 pe o parte. Sprijini\u021bi-v\u0103 capul pe bra\u021bul \u00eendoit \u0219i plasa\u021bi cel\u0103lalt bra\u021b \u00een fa\u021ba corpului (palma s\u0103 fie pe covora\u0219). \u00cendoi\u021bi genunchii la 90 de grade. Picioarele trebuie s\u0103 aib\u0103 contact la nivelul gleznelor pe parcursul \u00eentregului exerci\u021biu.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cencorda\u021bi-v\u0103 fesierii \u0219i dep\u0103rta\u021bi picioarele \u00een timp ce expira\u021bi. Pute\u021bi r\u0103m\u00e2ne \u00een aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Face\u021bi un set mai \u00eent\u00e2i pe o parte, apoi pe cealalt\u0103.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, \u00eencordare insuficient\u0103 a fesierilor.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/musla.gif\" alt=\"Cum se efectueaz\u0103 Clamshell cu banda elastic\u0103?\" class=\"wp-image-205524\" title=\"Cum se efectueaz\u0103 Clamshell cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Fand\u0103ri \u00eenapoi cu flutur\u0103ri la piept<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Apuca\u021bi extensorul cu ambele m\u00e2ini \u0219i \u00eentinde\u021bi bra\u021bele \u00eenainte. Sta\u021bi drept, cu picioarele dep\u0103rtate.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Inspira\u021bi \u0219i face\u021bi o fandare invers\u0103 cu piciorul drept. Apoi roti\u021bi trunchiul spre dreapta \u0219i \u00eentinde\u021bi simultan bra\u021bele. \u00centoarce\u021bi-v\u0103 bra\u021bele \u0219i trunchiul \u00een timp ce inspira\u021bi. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi \u0219i face\u021bi acela\u0219i lucru cu piciorul st\u00e2ng.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>Spate \u00eendoit, o gam\u0103 mic\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi \u00eendrepta\u021bi spre interior, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Rotacne-vypady-do-T.gif\" alt=\"Cum se efectueaz\u0103 fand\u0103rile \u00eenapoi cu flutur\u0103ri la piept cu banda elastic\u0103?\" class=\"wp-image-345006\" title=\"Cum se efectueaz\u0103 fand\u0103rile \u00eenapoi cu flutur\u0103ri la piept cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Side Walk<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Plasa\u021bi banda elastic\u0103 pe glezne. \u00cendoi\u021bi bra\u021bele \u0219i pune\u021bi m\u00e2inile pe \u0219olduri. V\u0103 pute\u021bi apleca u\u0219or \u00eenainte, dar \u00eencerca\u021bi s\u0103 \u021bine\u021bi spatele drept. Genunchii trebuie s\u0103 fie u\u0219or \u00eendoi\u021bi, iar picioarele distan\u021bate la l\u0103\u021bimea umerilor.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00cencorda\u021bi trunchiul \u0219i face\u021bi un pas spre dreapta cu piciorul drept. Apoi cu piciorul st\u00e2ng. Apoi face\u021bi un pas spre st\u00e2nga cu piciorul st\u00e2ng, urmat de un pas cu piciorul drept. Continua\u021bi s\u0103 face\u021bi pa\u0219ii p\u00e2n\u0103 c\u00e2nd termina\u021bi \u00eentregul set. De asemenea, pute\u021bi face mai mul\u021bi pa\u0219i la r\u00e2nd \u00eentr-o parte, apoi \u00een cealalt\u0103.<\/span><\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Spate \u00eendoit (\u00een zona lombar\u0103), o gam\u0103 mic\u0103 de mi\u0219care, \u00eendoire excesiv\u0103 \u00eenainte, genunchi \u00eendrepta\u021bi spre interior, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kroky-do-boku.gif\" alt=\" Cum se efectueaz\u0103 Side Walk cu banda elastic\u0103?\" class=\"wp-image-205556\" title=\" Cum se efectueaz\u0103 Side Walk cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Standing Leg Abduction<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>: <\/strong>Plasa\u021bi banda elastic\u0103 pe glezne. \u00cendoi\u021bi bra\u021bele \u0219i pune\u021bi m\u00e2inile pe \u0219olduri. V\u0103 pute\u021bi apleca u\u0219or \u00eenainte, dar \u00eencerca\u021bi s\u0103 \u021bine\u021bi spatele drept. Genunchii trebuie s\u0103 fie u\u0219or \u00eendoi\u021bi, iar picioarele distan\u021bate la l\u0103\u021bimea umerilor. \u00cencorda\u021bi trunchiul.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Face\u021bi o ridicare lateral\u0103 a piciorului \u00een timp ce expira\u021bi \u0219i pune\u021bi-l \u00eenapoi \u00een timp ce inspira\u021bi. Apoi trece\u021bi la urm\u0103toarea repetare. Mai \u00eent\u00e2i face\u021bi un set pe un picior, apoi pe cel\u0103lalt.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 mic\u0103 de mi\u0219care, \u00eendoire excesiv\u0103 \u00eenainte, spate \u00eendoit, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/unozovanie.gif\" alt=\"Cum se efectueaz\u0103 Standing Abduction cu banda elastic\u0103?\" class=\"wp-image-205569\" title=\"Cum se efectueaz\u0103 Standing Abduction cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Seated Leg Abduction<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>A\u0219eza\u021bi banda elastic\u0103 sub genunchi. Sta\u021bi jos. Pune\u021bi palmele la spate \u0219i sprijini\u021bi-v\u0103 pe ele. \u00cendoi\u021bi genunchii \u0219i aduce\u021bi picioarele mai aproape de fese.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cencorda\u021bi-v\u0103 fesierii \u0219i dep\u0103rta\u021bi picioarele \u00een timp ce expira\u021bi. Pute\u021bi r\u0103m\u00e2ne \u00een aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, \u00eencordare insuficient\u0103 a fesierilor.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/roznozovanie-v-sede.gif\" alt=\"Cum se efectueaz\u0103 Seating Abduction cu banda elastic\u0103?\" class=\"wp-image-205583\" title=\"Cum se efectueaz\u0103 Seating Abduction cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 vre\u021bi s\u0103 ave\u021bi ni\u0219te fese rotunde \u0219i picioare tonifiate, nu rata\u021bi articolul nostru&nbsp;intitulat <strong><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><\/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=\"36298,36322,48829,67360,78697,101968\" ><\/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_pentru_spate\"><\/span>Exerci\u021bii pentru spate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">De asemenea, v\u0103 pute\u021bi lucra trapezul, umerii \u0219i mu\u0219chii interscapulari cu ajutorul benzilor elastice, \u00eens\u0103 aceste exerci\u021bii sunt benefice \u0219i pentru umeri \u0219i bra\u021be. \u00cen acela\u0219i timp, v\u0103 ajut\u0103 s\u0103 v\u0103 lucra\u021bi \u0219i trunchiul.<\/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. Bent-Over Row<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Pune\u021bi banda elastic\u0103 pe podea \u0219i a\u0219eza\u021bi-v\u0103 \u00een mijlocul acesteia. Sta\u021bi cu picioarele dep\u0103rtate. \u00cendoi\u021bi u\u0219or genunchii, apleca\u021bi-v\u0103 \u00eenainte \u0219i apuca\u021bi capetele benzii cu ambele m\u00e2ini. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Trage\u021bi bra\u021bele spre talie \u00een timp ce expira\u021bi \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi. Trage\u021bi omopla\u021bii \u00een sus.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kolme-pritahy.gif\" alt=\" Cum se efectueaz\u0103 Bent-Over Row cu banda elastic\u0103?\" class=\"wp-image-205597\" title=\" Cum se efectueaz\u0103 Bent-Over Row cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Seated Row<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>A\u0219eza\u021bi-v\u0103 pe podea cu picioarele \u00eentinse. Pute\u021bi \u00eendoi u\u0219or genunchii. Ata\u0219a\u021bi extensorul la mijlocul dimensiunii sale de picioare. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Trage\u021bi banda spre talie \u00een timp ce expira\u021bi \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi. Trage\u021bi omopla\u021bii spre piept.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-sede.gif\" alt=\"Cum se efectueaz\u0103 Seated Row cu banda elastic\u0103?\" class=\"wp-image-205610\" title=\"Cum se efectueaz\u0103 Seated Row cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Standing Fly<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Prinde\u021bi expansorul de ambele capete (prindere pe sub m\u00e2na) \u0219i \u00eentinde\u021bi-v\u0103 bra\u021bele \u00eenainte. Sta\u021bi cu picioarele dep\u0103rtate. Pute\u021bi \u00eendoi u\u0219or genunchii. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cencorda\u021bi mu\u0219chii spatelui \u0219i \u00eentinde\u021bi bra\u021bele \u00eenainte \u00een timp ce expira\u021bi. Bra\u021bele r\u0103m\u00e2n la aceea\u0219i \u00een\u0103l\u021bime. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie-v-stoji.gif\" alt=\"Cum se efectueaz\u0103 Standing Fly cu banda elastic\u0103?\" class=\"wp-image-205626\" title=\"Cum se efectueaz\u0103 Standing Fly cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Lying Row<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Ata\u0219a\u021bi un cap\u0103t al expansorului de bara transversal\u0103. \u00centinde\u021bi-v\u0103 pe spate, \u00eentinde\u021bi bra\u021bele \u00een sus \u0219i apuca\u021bi banda cu ambele m\u00e2ini. Trage\u021bi umerii \u00eenapoi \u0219i \u00een jos \u0219i \u00eenapoi pe covora\u0219 pe tot parcursul exerci\u021biului. \u00cendoi\u021bi genunchii.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cencorda\u021bi mu\u0219chii spatelui \u0219i \u021bine\u021bi bra\u021bele aproape de corp \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-lahu.gif\" alt=\"Cum se efectueaz\u0103 Lying Row cu banda elastic\u0103?\" class=\"wp-image-205639\" title=\"Cum se efectueaz\u0103 Lying Row cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_pentru_piept\"><\/span>Exerci\u021bii pentru piept<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">De asemenea, v\u0103 pute\u021bi antrena eficient mu\u0219chii pectorali mici \u0219i mari, form\u00e2nd partea dominant\u0103 a toracelui, cu ajutorul unei benzi elastice pentru a face flot\u0103rile mai solicitante sau pentru a efectua un exerci\u021biu numit lying chest press.<\/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. Flot\u0103ri<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Lega\u021bi extensorul la spate \u0219i a\u0219eza\u021bi-l sub omopla\u021bi. Apoi a\u0219eza\u021bi-v\u0103 \u00een genunchi \u00een pozi\u021bia de plan\u0219\u0103 (bra\u021bele \u00eentinse) \u0219i pune\u021bi cel\u0103lalt cap\u0103t al benzii sub m\u00e2ini. M\u00e2inile trebuie s\u0103 fie dep\u0103rtate la l\u0103\u021bimea umerilor. Trage\u021bi umerii \u00eenapoi \u0219i \u00een jos. Coatele ar trebui s\u0103 creeze un unghi de 45 de grade cu corpul. \u00cencorda\u021bi trunchiul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentr-o singur\u0103 linie.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Inspira\u021bi, face\u021bi o flotare \u0219i \u00eencerca\u021bi s\u0103 atinge\u021bi u\u0219or podeaua cu pieptul \u00een pozi\u021bia inferioar\u0103. Apoi v\u0103 \u00eempinge\u021bi \u00een m\u00e2ini \u00een timp ce expira\u021bi, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i trece\u021bi la urm\u0103toarea repetare. Pute\u021bi face flot\u0103ri \u0219i \u00een genunchi, acestea fiind mai u\u0219or de f\u0103cut.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, spate \u00eendoit (mai ales \u00een zona lombar\u0103), omopla\u021bi instabili, coate \u00eendreptate spre exterior.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kliky.gif\" alt=\"Cum se efectueaz\u0103 flot\u0103rile cu banda elastic\u0103?\" class=\"wp-image-205657\" title=\"Cum se efectueaz\u0103 flot\u0103rile cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Floor Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>A\u0219eza\u021bi extensorul pe podea. \u00centinde\u021bi-v\u0103 pe spate (extensorul trebuie s\u0103 fie sub omopla\u021bi). Prinde\u021bi ambele capete ale extensorului \u0219i \u00eendoi\u021bi coatele la 90 de grade. Antebra\u021bele trebuie s\u0103 fie perpendiculare pe sol. \u021aine\u021bi umerii pe saltea pe tot parcursul exerci\u021biului. \u00cendoi\u021bi genunchii \u0219i trage\u021bi-v\u0103 picioarele spre fesieri.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cendrepta\u021bi-v\u0103 bra\u021bele \u00eencord\u00e2nd mu\u0219chii pectorali \u00een timp ce expira\u021bi. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Coate \u00eendreptate spre corp, spate \u00eendoit, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/bench-press.gif\" alt=\"Cum se efectueaz\u0103 Floor Press cu banda elastic\u0103? \" class=\"wp-image-205670\" title=\"Cum se efectueaz\u0103 Floor Press cu banda elastic\u0103? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_pentru_umeri\"><\/span>Exerci\u021bii pentru umeri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">De asemenea, pute\u021bi folosi benzile elastice pentru a v\u0103 diversifica antrenamentul pentru umeri. Exerci\u021biile pentru umeri cu extensorul sunt similare cu cele efectuate cu <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>. Astfel, v\u0103 ve\u021bi lucra at\u00e2t mu\u0219chii bra\u021belor, c\u00e2t \u0219i ai trunchiului.<\/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. Overhead Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Pune\u021bi extensorul pe podea \u0219i p\u0103\u0219i\u021bi peste un cap\u0103t. Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. Prinde\u021bi cealalt\u0103 parte a benzii cu ambele m\u00e2ini, \u00eendrepta\u021bi corpul \u0219i efectua\u021bi o tragere peste piept. \u00cendoi\u021bi coatele. Palmele trebuie s\u0103 fie \u00eendreptate spre fa\u021b\u0103. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cencorda\u021bi mu\u0219chii bra\u021belor \u0219i \u00eentinde\u021bi bra\u021bele \u00een sus \u00een timp ce expira\u021bi. \u00cen acela\u0219i timp, \u00eempinge\u021bi capul \u00eenainte. Apoi reveni\u021bi u\u0219or la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tlaky-nad-hlavu.gif\" alt=\"Cum se efectueaz\u0103 Overhead Press cu banda elastic\u0103?\" class=\"wp-image-205683\" title=\"Cum se efectueaz\u0103 Overhead Press cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ridic\u0103ri de bra\u021be<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Pune\u021bi extensorul pe podea \u0219i p\u0103\u0219i\u021bi peste un cap\u0103t. Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. Prinde\u021bi cealalt\u0103 parte a benzii cu ambele m\u00e2ini, \u00eendrepta\u021bi corpul \u0219i efectua\u021bi o tragere peste piept. \u00cendoi\u021bi coatele. Palmele sunt \u00eendreptate spre corp. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00cencorda\u021bi mu\u0219chii bra\u021belor \u0219i \u00eentinde\u021bi bra\u021bele \u00een sus \u00een timp ce expira\u021bi. \u00cencerca\u021bi s\u0103 aduce\u021bi coatele la nivelul umerilor. Apoi reveni\u021bi u\u0219or la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/span><\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/predpazovanie-ruk.gif\" alt=\"Cum se efectueaz\u0103 ridic\u0103rile de bra\u021be cu banda elastic\u0103?\" class=\"wp-image-205698\" title=\"Cum se efectueaz\u0103 ridic\u0103rile de bra\u021be cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ridic\u0103ri laterale de bra\u021be<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>A\u0219eza\u021bi extensorul pe podea \u0219i p\u0103\u0219i\u021bi peste un cap\u0103t. Apoi apuca\u021bi capetele extensorului \u0219i \u00eendrepta\u021bi corpul. \u021aine\u021bi bra\u021bele aproape de corp, coatele \u00eendreptate spre corp \u0219i u\u0219or \u00eendoite. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cencorda\u021bi mu\u0219chii bra\u021belor \u0219i ridica\u021bi bra\u021bele \u00een timp ce expira\u021bi. Coatele trebuie s\u0103 fie mai sus dec\u00e2t umerii \u00een pozi\u021bia superioar\u0103. Apoi reveni\u021bi u\u0219or la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit, coate prea \u00eendoite.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/upazovanie-v-stoji.gif\" alt=\"Cum se efectueaz\u0103 ridic\u0103rile laterale de bra\u021be cu banda elastic\u0103?\" class=\"wp-image-205711\" title=\"Cum se efectueaz\u0103 ridic\u0103rile laterale de bra\u021be cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. High Pull<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Pune\u021bi extensorul pe podea \u0219i p\u0103\u0219i\u021bi peste un cap\u0103t. Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. Prinde\u021bi cealalt\u0103 parte a benzii cu ambele m\u00e2ini, \u00eendrepta\u021bi corpul \u0219i ridica\u021bi bra\u021bele. Palmele trebuie s\u0103 fie \u00eendreptate spre corp. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cencorda\u021bi mu\u0219chii bra\u021belor, \u00eendoi\u021bi coatele \u0219i trage\u021bi banda peste piept \u00een timp ce expira\u021bi. \u00cencerca\u021bi s\u0103 pune\u021bi coatele deasupra nivelului umerilor \u00een pozi\u021bia superioar\u0103. Apoi reveni\u021bi cu aten\u021bie la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/zdvih.gif\" alt=\"Cum se efectueaz\u0103 High Pull cu banda elastic\u0103?\" class=\"wp-image-206577\" title=\"Cum se efectueaz\u0103 High Pull cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Seated Rear Delt Fly<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>A\u0219eza\u021bi-v\u0103 pe cutia pliometric\u0103 sau pe banca de antrenament. Plasa\u021bi extensorul sub picioare (acestea ar trebui s\u0103 fie \u00een mijlocul extensorului). Apleca\u021bi-v\u0103 \u00eenainte \u0219i apuca\u021bi capetele extensorului. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cencorda\u021bi mu\u0219chii bra\u021belor \u0219i ridica\u021bi bra\u021bele \u00een timp ce expira\u021bi. Coatele trebuie s\u0103 fie mai sus dec\u00e2t umerii \u00een pozi\u021bia superioar\u0103. Apoi reveni\u021bi u\u0219or la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie.gif\" alt=\"Cum se efectueaz\u0103 Seated Rear Delt Fly cu banda elastic\u0103?\" class=\"wp-image-205724\" title=\"Cum se efectueaz\u0103 Seated Rear Delt Fly cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_pentru_brate_Triceps_si_Biceps\"><\/span>Exerci\u021bii pentru bra\u021be (Triceps \u0219i Biceps)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pute\u021bi folosi benzile elastivce \u0219i pentru antrenamentul bra\u021belor pentru a v\u0103 antrena bicep\u0219ii \u0219i tricep\u0219ii.<\/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. Kneeling Biceps Curl<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>L\u0103sa\u021bi-v\u0103 \u00een jos pe piciorul st\u00e2ng, \u00eentinde\u021bi piciorul drept \u00eenainte \u0219i \u00eendoi\u021bi genunchiul la 90 de grade. Pune\u021bi banda elastic\u0103 sub piciorul drept \u0219i apuca\u021bi ambele capete cu m\u00e2na dreapt\u0103. Apoi sprijini\u021bi-v\u0103 cotul pe coapsa dreapt\u0103 (deasupra genunchiului). \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Trage\u021bi palma spre um\u0103r \u00eencord\u00e2nd bicep\u0219ii \u00een timp ce expira\u021bi. Readuce\u021bi bra\u021bul \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi mi\u0219carea. Odat\u0103 ce completa\u021bi un set pe un bra\u021b, schimba\u021bi p\u0103r\u021bile.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/koncentrovany-bicepsovy-zdvih.gif\" alt=\"Cum se efectueaz\u0103 Kneeling Biceps Curl cu banda elastic\u0103?\" class=\"wp-image-205738\" title=\"Cum se efectueaz\u0103 Kneeling Biceps Curl cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Standing Biceps Curl<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>P\u0103\u0219i\u021bi pe mijlocul benzii elastice cu un picior, cu picioarele dep\u0103rtate la l\u0103\u021bimea umerilor. Prinde\u021bi ambele capete ale extensorului, \u00eendrepta\u021bi corpul \u0219i \u021bine\u021bi bra\u021bele aproape de corp. Palmele trebuie s\u0103 fie \u00eendreptate spre fa\u021b\u0103. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Trage\u021bi ambele palme spre umeri \u00eencord\u00e2nd bicep\u0219ii \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi mi\u0219carea. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi coatele \u00een aceea\u0219i pozi\u021bie (aproape de corp).<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, coate prea departe de corp, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/bicepsovy-zdvih-v-stoji.gif\" alt=\"Cum se efectueaz\u0103 Standing Biceps Curl cu banda elastic\u0103?\" class=\"wp-image-205751\" title=\"Cum se efectueaz\u0103 Standing Biceps Curl cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Triceps Kickbacks<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Sta\u021bi cu picioarele pe podea, \u00eendoi\u021bi u\u0219or genunchii \u0219i ata\u0219a\u021bi banda elastic\u0103 de picioare. Trage\u021bi cel\u0103lalt cap\u0103t al extensorului peste cap \u0219i cobor\u00e2\u021bi-l \u00een partea inferioar\u0103 a spatelui. Prinde\u021bi banda cu ambele m\u00e2ini, apoi \u00eendoi\u021bi coatele la 90 de grade. Apleca\u021bi-v\u0103 pu\u021bin \u00eenainte, dar \u021bine\u021bi spatele drept. Capul trebuie s\u0103 fie aliniat cu coloana vertebral\u0103, iar umerii \u00eendrepta\u021bi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>\u00cendrepta\u021bi-v\u0103 bra\u021bele \u00eencord\u00e2nd tricep\u0219ii \u00een timp ce expira\u021bi. Readuce\u021bi bra\u021bele \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi mi\u0219carea. Concentra\u021bi-v\u0103 pe men\u021binerea cotului \u00een aceea\u0219i pozi\u021bie \u00een timpul exerci\u021biului.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, coatele sunt prea departe de corp, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-extenzie.gif\" alt=\"Cum se efectueaz\u0103 Triceps Kickback cu banda elastic\u0103?\" class=\"wp-image-205765\" title=\"Cum se efectueaz\u0103 Triceps Kickback cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Seated Overhead Extension<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>A\u0219eza\u021bi-v\u0103 pe cutia pliometric\u0103 sau pe banca de antrenament \u0219i ata\u0219a\u021bi un cap\u0103t al extensorului sub fese. Prinde\u021bi cel\u0103lalt cap\u0103t cu ambele m\u00e2ini \u0219i trage\u021bi-l peste spate. \u00centinde\u021bi bra\u021bele \u00een sus \u0219i \u00eendoi\u021bi coatele la 90 de grade. Coatele trebuie s\u0103 fie \u00eendreptate spre exterior \u0219i \u00een spatele capului. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Ridica\u021bi bra\u021bele \u00een sus \u00eencord\u00e2nd mu\u0219chii tricep\u0219i \u00een timp ce expira\u021bi. Concentra\u021bi-v\u0103 pe men\u021binerea cotului \u00een aceea\u0219i pozi\u021bie \u00een timpul exerci\u021biului.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-tlaky.gif\" alt=\"Cum se efectueaz\u0103 Overhead Triceps Extensions cu banda elastic\u0103?\" class=\"wp-image-205779\" title=\"Cum se efectueaz\u0103 Overhead Triceps Extensions cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Ve\u021bi g\u0103si \u0219i alte exerci\u021bii eficiente pentru \u00eentregul corp \u00een articolul nostru&nbsp;intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/11-exercitii-cu-benzi-elastice-la-bara-de-tractiuni-pentru-consolidarea-bratelor-spatelui-si-trunchiului\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 exerci\u021bii cu benzi elastice la bara de trac\u021biuni pentru consolidarea bra\u021belor, spatelui \u0219i trunchiului.<\/strong><\/a><\/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=\"Exercitii_pentru_abdomene\"><\/span>Exerci\u021bii pentru abdomene<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">De asemenea, v\u0103 pute\u021bi tonifia \u00een mod eficient mu\u0219chii drep\u021bi, oblici \u0219i abdominali inferiori cu ajutorul benzilor elastice. A\u0219adar, \u00eembun\u0103t\u0103\u021bi\u021bi-v\u0103 antrenamentul abdominal cu ajutorul acestor exerci\u021bii.<\/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. Kneeling Crunches<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Ata\u0219a\u021bi un cap\u0103t al extensorului de bara de trac\u021biuni. Apoi \u00eengenunchea\u021bi cu spatele la bar\u0103 \u0219i trage\u021bi banda peste cap. \u021aine\u021bi-o \u00een fa\u021ba voastr\u0103 cu ambele m\u00e2ini.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Apleca\u021bi-v\u0103 \u00eenainte \u00eencprd\u00e2nd abdomenul \u0219i arcuind u\u0219or spatele \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/skracovacky-na-kolenach.gif\" alt=\"Cum se efectueaz\u0103 Kneeling Crunch cu banda elastic\u0103?\" class=\"wp-image-205793\" title=\"Cum se efectueaz\u0103 Kneeling Crunch cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Woodchopper<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Ata\u0219a\u021bi un cap\u0103t al extensorului de bara de trac\u021biuni. Apoi sta\u021bi cu partea voastr\u0103 st\u00e2ng\u0103 la bar\u0103 \u0219i apuca\u021bi banda cu ambele m\u00e2ini. Ridica\u021bi bra\u021bele \u00een fa\u021ba capului spre partea st\u00e2ng\u0103 \u0219i roti\u021bi \u00eentregul trunchi \u00een aceea\u0219i direc\u021bie. Sta\u021bi cu picioarele mai dep\u0103rtate dec\u00e2t l\u0103\u021bimea umerilor. \u021aine\u021bi spatele drept pe tot parcursul exerci\u021biului.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului<\/span>:&nbsp;<\/strong>Trage\u021bi banda spre genunchiul drept \u00eencord\u00e2nd abdomenul \u00een timp ce expira\u021bi. \u00cen acela\u0219i timp, \u00eendoi\u021bi u\u0219or genunchii \u0219i roti\u021bi \u00eentregul trunchi \u00een aceea\u0219i direc\u021bie. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi mi\u0219carea. Odat\u0103 ce a\u021bi terminat un set, \u00eentoarce\u021bi-v\u0103 cu partea dreapt\u0103 spre bara de trac\u021biuni \u0219i efectua\u021bi exerci\u021biul pe cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/drevorubac.gif\" alt=\"Cum se efectueaz\u0103 Woodchopper cu banda elastic\u0103?\" class=\"wp-image-205809\" title=\"Cum se efectueaz\u0103 Woodchopper cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Anti-Rotation Walkouts<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Ata\u0219a\u021bi un cap\u0103t al extensorului la bara de trac\u021biuni. Aceasta ar trebui s\u0103 fie \u00eentins\u0103 (la nivel cu solul) la aproximativ \u00een\u0103l\u021bimea bicep\u0219ilor. Apoi a\u0219eza\u021bi-v\u0103 cu partea voastr\u0103 st\u00e2ng\u0103 la bara de trac\u021biuni, apuca\u021bi banda cu ambele m\u00e2ini \u00een fa\u021ba pieptului \u0219i \u00eendoi\u021bi coatele la 90 de grade. Extensorul nu trebuie \u00eentins la maxim. \u00cendoi\u021bi u\u0219or genunchii \u0219i sta\u021bi cu picioarele mai dep\u0103rtate dec\u00e2t l\u0103\u021bimea umerilor. \u021aine\u021bi spatele drept, capul aliniat cu coloana vertebral\u0103 \u0219i umerii \u00eenapoi \u0219i \u00een jos. \u00cencorda\u021bi trunchiul.<\/li><li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Inspira\u021bi \u0219i face\u021bi un pas spre dreapta. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Dup\u0103 ce a\u021bi terminat un set, \u00eentoarce\u021bi-v\u0103 cu partea dreapt\u0103 la bara de trac\u021biuni \u0219i efectua\u021bi acela\u0219i exerci\u021biu pe cealalt\u0103 parte. Cu c\u00e2t sunte\u021bi mai departe de bar\u0103, cu at\u00e2t exerci\u021biul va fi mai solicitant.<\/span><\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a trunchiului, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/antirotacne-chodene-s-posilnovacou-gumou.gif\" alt=\"Cum se efectueaz\u0103 Anti-Rotation Walkouts cu banda elastic\u0103?\" class=\"wp-image-206593\" title=\"Cum se efectueaz\u0103 Anti-Rotation Walkouts cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Reverse Crunches<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>Ata\u0219a\u021bi un cap\u0103t al extensorului de bara de trac\u021biuni. Apoi a\u0219eza\u021bi-v\u0103 pe podea cu capul spre bar\u0103 \u0219i ata\u0219a\u021bi cel\u0103lalt cap\u0103t al benzii de ambele picioare. Extensorul trebuie \u00eentins \u00een aceast\u0103 pozi\u021bie. \u00centinde\u021bi-v\u0103 pe spate cu bra\u021bele pe l\u00e2ng\u0103 corp. Ridica\u021bi picioarele \u0219i \u00eendoi\u021bi genunchiul la 90 de grade.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi pelvisul \u0219i trage\u021bi genunchii spre piept \u00eencord\u00e2nd abdomenul \u00een timp ce expira\u021bi. Partea superioar\u0103 a spatelui trebuie s\u0103 r\u0103m\u00e2n\u0103 pe covora\u0219. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi mi\u0219carea.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/obratene-skracovacky.gif\" alt=\"Cum se efectueaz\u0103 Reverse Crunches cu banda elastic\u0103?\" class=\"wp-image-205823\" title=\"Cum se efectueaz\u0103 Reverse Crunches cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Russian Twist<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Pozi\u021bia ini\u021bial\u0103<\/span>:&nbsp;<\/strong>A\u0219eza\u021bi-v\u0103 pe podea, \u00eendoi\u021bi u\u0219or genunchii \u0219i prinde\u021bi banda elastic\u0103 de picioare. Prinde\u021bi cel\u0103lalt cap\u0103t al extensorului cu ambele m\u00e2ini \u0219i \u021bine\u021bi-l \u00een fa\u021ba pieptului. \u00cendoi\u021bi coatele la 90 de grade. \u00cenclina\u021bi-v\u0103 pu\u021bin \u00eenapoi, dar \u021bine\u021bi spatele drept. Capul trebuie s\u0103 fie aliniat cu coloana vertebral\u0103, iar umerii \u00een spate \u0219i \u00een jos. \u00cencorda\u021bi trunchiul.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Trage\u021bi banda peste unul dintre \u0219olduri \u00een timp ce expira\u021bi \u0219i trece\u021bi pe partea urm\u0103toare \u00een timp ce inspira\u021bi. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi spatele \u00een aceea\u0219i pozi\u021bie.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>O gam\u0103 mic\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rusky-twist.gif\" alt=\"Cum se efectueaz\u0103 Russian Twist cu banda elastic\u0103?\" class=\"wp-image-205836\" title=\"Cum se efectueaz\u0103 Russian Twist cu banda elastic\u0103?\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pentru mai multe inspira\u021bii \u00een ceea ce prive\u0219te exerci\u021biile abdominale, consulta\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-9-exercitii-cu-banda-elastica-de-rezistenta-pentru-intarirea-abdomenului\/\" target=\"_blank\" aria-label=\"Cele mai bune 9 exerci\u021bii cu banda elastic\u0103 de rezisten\u021b\u0103 pentru \u00eent\u0103rirea abdomenului (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cele mai bune 9 exerci\u021bii cu banda elastic\u0103 de rezisten\u021b\u0103 pentru \u00eent\u0103rirea abdomenului<\/strong><\/a><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Ve\u021bi g\u0103si instruc\u021biuni detaliate pentru un abdomen plat \u00een articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/\" target=\"_blank\" 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><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exemplu_de_antrenament_cu_benzile_elastice_pentru_intregul_corp\"><\/span>Exemplu de antrenament cu benzile elastice pentru \u00eentregul corp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru acest antrenament alege\u021bi <a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">benzi elastice<\/a> cu rezisten\u021be \u00een func\u021bie de performan\u021ba voastr\u0103 sportiv\u0103. De asemenea, le pute\u021bi schimba \u00een func\u021bie de c\u00e2t de dificile sunt exerci\u021biile pentru voi, sau continua\u021bi lu\u00e2nd primul set ca pe o \u00eenc\u0103lzire \u0219i folosi\u021bi o <a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 mai sub\u021bire<\/a>. Astfel, le ve\u021bi executa apoi pe celelalte cu o band\u0103 mai groas\u0103, av\u00e2nd o sarcin\u0103 mai mare, iar antrenamentul va fi suficient de eficient \u0219i solicitant.<\/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\">Antrenament cu benzile elastice pentru \u00eentregul corp<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Exerci\u021biu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103r de repet\u0103ri<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103r de seturi<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni frontale<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201316<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hamstring Curl<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 repet\u0103ri pe fiecare parte<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Standing Leg Abduction<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 repet\u0103ri pe fiecare parte<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bent-Over Row<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Standing Fly<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Flot\u0103ri<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Overhead Press<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kneeling Biceps Curl<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 repet\u0103ri pe fiecare parte<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Seated Overhead Extension<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Russian Twist<\/td><td class=\"has-text-align-center\" data-align=\"center\">16\u201320 repet\u0103ri \u00een total (cu alternarea p\u0103r\u021bilor)<\/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_cu_banda_elastica_pentru_intregul_corp\"><\/span>Antrenament cu banda elastic\u0103 pentru \u00eentregul corp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">De asemenea, ve\u021bi g\u0103si inspira\u021bie \u0219i pentru exerci\u021biile de acas\u0103 cu benzile elastice \u00een videoclipul nostru de antrenament. Astfel, ve\u021bi avea nevoie doar de o band\u0103 elastic\u0103 lung\u0103 \u0219i de 12 minute.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 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-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">https:\/\/www.youtube.com\/watch?v=vpujGSOI8JE&amp;ab_channel=GymBeamTV<\/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=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Exerci\u021biile cu benzile elastice sunt potrivite pentru to\u021bi cei care sunt la \u00eenceput cu antrenamentele, \u00eens\u0103 \u0219i sportivii experimenta\u021bi le pot folosi \u00een planurile lor de antrenament. Astfel, instruc\u021biunile noastre v\u0103 vor ajuta s\u0103 efectua\u0219i exerci\u021biile din videoclip, iar voi <strong>pute\u021bi s\u0103 v\u0103 crea\u021bi antrenamentul \u00eentregului corp<\/strong> sau s\u0103 v\u0103 antrena\u021bi conform celor descrise mai sus. Pentru rezultate vizibile, include\u021bi un antrenament cu banda elastic\u0103 de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. Nu uita\u021bi \u00eens\u0103 c\u0103 o alimenta\u021bie echilibrat\u0103 \u0219i suficient\u0103 odihn\u0103 sunt, de asemenea, extrem de importante pentru obiectivele voastre fitness.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">V-a fost de ajutor acest articol? Dac\u0103 da, trimite\u021bi-l \u0219i prietenilor vo\u0219tri pentru a-i inspira s\u0103 \u00eencerce antrenamentul nostru cu benzile elastice.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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>Vre\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi cum s\u0103 face\u021bi exerci\u021bii cu benzile elastice? \u00cen articolul nostru, ve\u021bi g\u0103si instruc\u021biuni pentru exerci\u021bii pentru fesieri, abdomen, bra\u021be \u0219i spate. De asemenea, articolul mai include \u0219i un exemplu de antrenament pentru \u00eentregul corp.<\/p>\n","protected":false},"author":129,"featured_media":344953,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6410,6434,7118,7484],"filter_section":[],"filter_attribute":[13020,13021,13022,13023,13025],"class_list":["post-379224","post","type-post","status-publish","format-standard","has-post-thumbnail","category-instructiuni-de-antrenament-si-fitness","tag-exercitii","tag-exercitii-pentru-posterior","tag-benzi-elastice","tag-antrenament","filter_attribute-cviky-s-vlastnou-vahou","filter_attribute-cviky-a-treningy-s-pomockami","filter_attribute-domaci-trening-a-hiit","filter_attribute-treningove-plany","filter_attribute-treningove-chyby-a-tipy","h-entry","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30 de exerci\u021bii cu benzile elastice pentru \u00eentregul corp - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 v\u0103 antrena\u021bi cu benzi elastice? 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