{"id":383086,"date":"2024-05-14T11:50:10","date_gmt":"2024-05-14T09:50:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=383086"},"modified":"2024-05-14T11:50:11","modified_gmt":"2024-05-14T09:50:11","slug":"ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/","title":{"rendered":"Abdomenul inferior: 13 cele mai bune exerci\u021bii cu greutatea corporal\u0103"},"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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#Va_pot_ajuta_exercitiile_pentru_abdomenul_inferior_sa_scapati_de_grasimea_de_pe_burta\" title=\"V\u0103 pot ajuta exerci\u021biile pentru abdomenul inferior s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe burt\u0103?\">V\u0103 pot ajuta exerci\u021biile pentru abdomenul inferior s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe burt\u0103?<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#13_exercitii_eficiente_pentru_abdomenul_inferior\" title=\"13 exerci\u021bii eficiente pentru abdomenul inferior&nbsp;\">13 exerci\u021bii eficiente pentru abdomenul inferior&nbsp;<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#1_Bateti_calcaiul_de_sol\" title=\"1. Bate\u021bi c\u0103lc\u00e2iul de sol\">1. Bate\u021bi c\u0103lc\u00e2iul de sol<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#2_Mountain_Climber\" title=\"2. Mountain Climber\">2. Mountain Climber<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#3_Cross-Body_Mountain_Climbers\" title=\"3. Cross-Body Mountain Climbers\">3. Cross-Body Mountain Climbers<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#4_Foarfece\" title=\"4. Foarfece\">4. Foarfece<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#5_Slider_Knee_Tucks\" title=\"5. Slider Knee Tucks\">5. Slider Knee Tucks<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#6_Slider_Pike_Up\" title=\"6. Slider Pike Up\">6. Slider Pike Up<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#7_Ridicari_drepte_de_picioare\" title=\"7. Ridic\u0103ri drepte de picioare\">7. Ridic\u0103ri drepte de picioare<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#8_Plansa_laterala_alternanta\" title=\"8. Plan\u0219a lateral\u0103 alternant\u0103\">8. Plan\u0219a lateral\u0103 alternant\u0103<\/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\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#9_Rostogoliri\" title=\"9. Rostogoliri\">9. Rostogoliri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#10_Crossbody_Toe_Touch_Crunch\" title=\"10. Crossbody Toe Touch Crunch\">10. Crossbody Toe Touch Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#11_Raised_Legs_Crunch\" title=\"11. Raised Legs Crunch\">11. Raised Legs Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#12_Plank_Steps\" title=\"12. Plank Steps\">12. Plank Steps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#13_Slider_Plank_Jack\" title=\"13. Slider Plank Jack\">13. Slider Plank Jack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ro\/blog\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#Sunteti_in_cautarea_mai_multor_sfaturi\" title=\"Sunte\u021bi \u00een c\u0103utarea mai multor sfaturi?\">Sunte\u021bi \u00een c\u0103utarea mai multor sfaturi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.ro\/blog\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span data-preserver-spaces=\"true\">Mult\u0103 lume consider\u0103 abdomenul inferior o zon\u0103 problematic\u0103. De multe ori depoziteaz\u0103 gr\u0103sime subcutanat\u0103, de care am dori s\u0103 sc\u0103p\u0103m. De obicei, acest lucru nu este posibil f\u0103r\u0103 schimb\u0103ri \u00een diet\u0103 \u0219i rutina de antrenament. Este important s\u0103 include <\/span><strong><span data-preserver-spaces=\"true\">exerci\u021bii pentru abdomenul inferior<\/span><\/strong> eficiente,<strong><span data-preserver-spaces=\"true\"> care vor ajuta \u0219i la \u00eent\u0103rirea \u0219i definirea <\/span><\/strong>\u00eentregului<span data-preserver-spaces=\"true\"> centru. Astfel ve\u021bi ob\u021bine un abdomen mai puternic, mai bine dezvoltat care arat\u0103 excelent \u0219i, \u00een acela\u0219i timp, ajut\u0103 la men\u021binerea unei posturi bune.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">\u00cen articol, ve\u021bi g\u0103si exerci\u021bii pentru abdomenul inferior <\/span><strong><span data-preserver-spaces=\"true\">pentru \u00eencep\u0103tori \u0219i avansa\u021bi.<\/span><\/strong><span data-preserver-spaces=\"true\"> pute\u021bi uita imediat de seturile nesf\u00e2r\u0219ite de<a href=\"https:\/\/gymbeam.ro\/blog\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> abdomene<\/a>. Este esen\u021bial s\u0103 antrena\u021bi mu\u0219chii abdominali \u00een \u00eentregime \u0219i s\u0103 nu v\u0103 baza\u021bi pe un singur exerci\u021biu. \u00cen plus, am preg\u0103tit sfaturi pentru sportivii avansa\u021bi pentru cele mai bune rezultate posibile.<\/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=\"Va_pot_ajuta_exercitiile_pentru_abdomenul_inferior_sa_scapati_de_grasimea_de_pe_burta\"><\/span>V\u0103 pot ajuta exerci\u021biile pentru abdomenul inferior s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe burt\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Dac\u0103 scopul vostru este s\u0103 sl\u0103bi\u021bi, nu ar trebui s\u0103 v\u0103 baza\u021bi doar pe exerci\u021bii pentru aceast\u0103 zon\u0103. <\/span><strong><span data-preserver-spaces=\"true\">Din p\u0103cate, nu pot \u0219terge, arde sau elimina prin transpira\u021bie gr\u0103simea \u00een exces.<\/span><\/strong><span data-preserver-spaces=\"true\"> Trebuie s\u0103 privi\u021bi dintr-un punct de vedere complex. Nu este posibil s\u0103 sl\u0103bi\u021bi doar \u00een anumite p\u0103r\u021bi ale corpului.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">C\u00e2nd sl\u0103bi\u021bi, gr\u0103simea \u00eencepe s\u0103 dispar\u0103 de pe tot corpul.<\/span><\/strong><span data-preserver-spaces=\"true\"> \u0218i locul din care dispare mai repede este afectat de genetic\u0103, hormoni \u0219i de stilul de via\u021b\u0103 general. Pute\u021bi sl\u0103bi mai \u00eent\u00e2i, \u00een special \u00een zona coapselor \u0219i a feselor, \u0219i mi t\u00e2rziu \u00een zona abdomenului inferior. Dar unele persoane pot experimenta exact opusul. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Deficitul caloric<\/a> joac\u0103 un rol esen\u021bial, pe care \u00eel ob\u021bine\u021bi ajust\u00e2ndu-v\u0103 dieta, antrenamentul \u0219i stilul de via\u021b\u0103 general. Nu v\u0103 face\u021bi griji, <strong>nu trebuie s\u0103 apela\u021bi la diete sau detoxifieri drastice.<\/strong> Ve\u021bi sl\u0103bi permanent gra\u021bie <strong>schimb\u0103rilor mici treptate<\/strong> care v\u0103 vor aduce la obiectivul vostru. Ca recompens\u0103 ve\u021bi ob\u021bine un abdomen frumos \u0219i ve\u021bi fi \u00een form\u0103. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi sfaturi specifice care v\u0103 vor ajuta s\u0103 sl\u0103bi\u021bi, le pute\u021bi g\u0103si \u00een articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg\" alt=\"Cum sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 de pe abdomenul inferior?\" class=\"wp-image-350018\" style=\"width:843px;height:562px\" title=\"Cum sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 de pe abdomenul inferior?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_exercitii_eficiente_pentru_abdomenul_inferior\"><\/span>13 exerci\u021bii eficiente pe<span style=\"text-align: inherit\">ntru abdomenul inferior&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Ca \u0219i \u00een cazul altor grupe musculare, este necesar s\u0103 face\u021bi exerci\u021bii \u00een mod regulat pentru a ob\u021bine rezultate. Totu\u0219i, \u00een acela\u0219i timp, nu este indicat s\u0103 suprasolicita\u021bi aceast\u0103 grup\u0103 muscular\u0103 \u0219i s\u0103 v\u0103 antrena\u021bi \u00een fiecare zi deoarece astfel nu ve\u021bi oferi mu\u0219chilor timp pentru a se recupera. <\/span><span data-preserver-spaces=\"true\"><b>\u00cencep\u0103torii ar trebui s\u0103 includ\u0103 un antrenament complex pentru abdomen de 2\u20133 ori pe s\u0103pt\u0103m\u00e2n\u0103, \u00een timp ce sportivii avansa\u021bi p\u00e2n\u0103 la de 4 ori.<\/b><\/span><span data-preserver-spaces=\"true\"> Dar \u00eentotdeauna depinde de planul de antrenament specific \u0219i de obiectivele sportivilor. <span style=\"color: #ff6600\">[3\u20134]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Dac\u0103 sunte\u021bi \u00eencep\u0103tor, ar trebui s\u0103 alege\u021bi varia\u021biile f\u0103r\u0103 echipament \u0219i s\u0103 v\u0103 concentra\u021bi pe tehnica corect\u0103.<\/span><\/strong><span data-preserver-spaces=\"true\"> Odat\u0103 ce sunte\u021bi \u00eencrez\u0103tori \u00een performan\u021b\u0103, pute\u021bi m\u0103ri num\u0103rul de repeti\u021bii \u0219i seturi sau pute\u021bi face exerci\u021biul mai solicitant cu ajutorul echipamentelor. Ca urmare, ve\u021bi respecta principiul suprasolicit\u0103rii progresive, care este esen\u021bial\u0103 pentru dezvoltarea \u0219i \u00eent\u0103rirea masei musculare.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ghid privind antrenamentul abdominal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lucra\u021bi-v\u0103 abdomenul de 2-4 ori pe s\u0103pt\u0103m\u00e2n\u0103, \u00een func\u021bie de nivelul vostru de fitness.<\/li>\n\n\n\n<li>Ad\u0103uga\u021bi-l la o alt\u0103 grup\u0103 de mu\u0219chi sau crea\u021bi un antrenament HIIT sau circuit training cu exerci\u021biile noastre pentru abdomen.<\/li>\n\n\n\n<li>Alege\u021bi 2\u20133 exerci\u021bii pentru abdomenul inferior \u0219i ad\u0103uga\u021bi-le la antrenamentul mai complex pentru abdomen sau lucra\u021bi-v\u0103 abdomenul inferior separat, incluz\u00e2nd 4\u20135 exerci\u021bii de 1\u20132 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n\n\n\n<li>Ve\u021bi g\u0103si num\u0103rul recomandat de repet\u0103ri \u00een descrierea fiec\u0103rui exerci\u021biu.<\/li>\n\n\n\n<li>Num\u0103rul ideal de seturi este 2-4.<\/li>\n\n\n\n<li>Nu uita\u021bi s\u0103 face\u021bi pu\u021bin\u0103 \u00eenc\u0103lzire \u00eenainte de antrenament (alerga\u021bi pe loc sau s\u0103ri\u021bi <a href=\"https:\/\/gymbeam.ro\/coarde-de-sarit\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coarda<\/a>).<\/li>\n\n\n\n<li>Preg\u0103ti\u021bi o <a href=\"https:\/\/gymbeam.ro\/saltea-yoga-mat-black.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea pentru exerci\u021bii<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/discuri-de-alunecare-core-sliders-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">discuri de alunecare<\/a>, pe care le pute\u021bi \u00eenlocui cu dou\u0103 <a href=\"https:\/\/gymbeam.ro\/prosop-negru-pentru-fitness-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prosoape<\/a>.<\/li>\n\n\n\n<li>Dac\u0103 vre\u021bi s\u0103 \u00eencerca\u021bi variante mai solicitante, preg\u0103ti\u021bi un <a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>, <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o plac\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/minge-pentru-echilibru-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o minge pentru echilibru<\/a>, <a href=\"https:\/\/gymbeam.ro\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o slam ball<\/a> sau <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne \u0219i \u00eencheieturi.<\/a><\/li>\n\n\n\n<li>G\u0103si\u021bi pu\u021bin timp pentru \u00eentinderi dup\u0103 partea principal\u0103.<\/li>\n<\/ul>\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=\"29120,36133,36304,48829,51160,67384\" ><\/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=\"1_Bateti_calcaiul_de_sol\"><\/span>1. Bate\u021bi c\u0103lc\u00e2iul de sol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00centinde\u021bi-v\u0103 pe spate cu m\u00e2inile a\u0219ezate pe sol, de-a lungul corpului. Ridica\u021bi picioarele \u0219i \u00eendoi\u021bi genunchii la 90 de grade. \u00cencorda\u021bi abdomenul.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Atinge\u021bi salteaua cu un c\u0103lc\u00e2i \u00een timp ce expira\u021bi \u0219i ridica\u021bi-l \u00een timp ce inspira\u021bi. Repeta\u021bi cu cel\u0103lalt picior. Pe parcursul exerci\u021biului \u021bine\u021bi spatele pe saltea. De asemenea, asigura\u021bi-v\u0103 c\u0103 mi\u0219carea se face \u00een special din abdomen. Executa\u021bi 12\u201320 de repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, activare insuficient\u0103 a mu\u0219chilor abdominali, partea inferioar\u0103 a spatelui \u00eendoit\u0103.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant<\/span>?<\/strong> Pute\u021bi cre\u0219te dificultatea prin \u00eendreptarea u\u0219oar\u0103 a picioarelor sau folosirea de <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi<\/a> pentru glezn\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/1.-Tuk-paty-o-zem.gif\" alt=\"Cum executa\u021bi exerci\u021biul Bate\u021bi c\u0103lc\u00e2iul de sol?\" class=\"wp-image-350032\" title=\"Cum executa\u021bi exerci\u021biul Bate\u021bi c\u0103lc\u00e2iul de sol?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Mountain_Climber\"><\/span>2. Mountain Climber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00cengenunchea\u021bi \u0219i executa\u021bi higher plank. A\u0219eza\u021bi palmele sub umeri (la o distan\u021b\u0103 mai mare dec\u00e2t l\u0103\u021bimea umerilor). \u021aine\u021bi umerii tra\u0219i \u00een spate \u0219i \u00een jos \u0219i omopla\u021bii \u00eempreun\u0103. \u00cencorda\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentr-o linie. Nu \u00eendoi\u021bi spatele, \u00een special \u00een zona lombar\u0103.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>\u00cendoi\u021bi un genunchi \u0219i deplasa\u021bi-l spre cot (bra\u021bele sunt \u00eentinse) \u00een timp ce expira\u021bi. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i face\u021bi aceea\u0219i mi\u0219care cu cel\u0103lalt. Continua\u021bi p\u00e2n\u0103 c\u00e2nd executa\u021bi 12\u201320 de repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Spate \u00eendoit, \u0219oldurile ating solul, ridicare excesiv\u0103 a bazinului, o gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant<\/span>?<\/strong> A\u0219eza\u021bi m\u00e2inile pe o minge de echilibru, o <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a> sau o slam ball. De asemenea pute\u021bi ata\u0219a greut\u0103\u021bi pentru glezne.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/2.-Horolezec.gif\" alt=\"Cum executa\u021bi Mountain Climber?\" class=\"wp-image-350046\" title=\"Cum executa\u021bi Mountain Climber?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Cross-Body_Mountain_Climbers\"><\/span>3. Cross-Body Mountain Climbers<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00cengenunchea\u021bi \u0219i executa\u021bi higher plank. A\u0219eza\u021bi palmele sub umeri (la o distan\u021b\u0103 mai mare dec\u00e2t l\u0103\u021bimea umerilor). \u021aine\u021bi umerii tra\u0219i \u00een spate \u0219i \u00een jos \u0219i omopla\u021bii \u00eempreun\u0103. \u00cencorda\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentr-o linie. Nu \u00eendoi\u021bi spatele, \u00een special \u00een zona lombar\u0103.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>\u00cendoi\u021bi un genunchi \u0219i deplasa\u021bi-l spre cotul opus (\u00eentinde\u021bi bra\u021bele) \u00een timp ce expira\u021bi. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i face\u021bi aceea\u0219i mi\u0219care cu cel\u0103lalt. Continua\u021bi p\u00e2n\u0103 c\u00e2nd executa\u021bi 12\u201320 de repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Spate \u00eendoit, \u0219oldurile ating solul, ridicare excesiv\u0103 a bazinului, o gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant<\/span>?<\/strong> Sprijini\u021bi m\u00e2inile pe o <a href=\"https:\/\/gymbeam.ro\/pad-pentru-echilibru-woodwork-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge de echilibru<\/a>, platform\u0103, minge fitness sau slam ball. De asemenea pute\u021bi ata\u0219a greut\u0103\u021bi pentru glezne.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/6.-Horolezec-do-krize.gif\" alt=\"Cum executa\u021bi Cross-Body Mountain Climbers?\" class=\"wp-image-350102\" title=\"Cum executa\u021bi Cross-Body Mountain Climbers?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Foarfece\"><\/span>4. Foarfece<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Pozi\u021bie ini\u021bial\u0103: <\/span><\/strong><span data-preserver-spaces=\"true\">\u00centinde\u021bi-v\u0103 pe spate. \u00cendoi\u021bi coatele \u0219i a\u0219eza\u021bi palmele pe ceaf\u0103 (capul este ridicat c\u00e2\u021biva centimetri de la sol). Ridica\u021bi pu\u021bin spatele \u0219i \u00eendoi\u021bi genunchii. Coatele sunt orientate spre exterior. Dac\u0103 ave\u021bi tendin\u021ba de a le uni, \u00eencruci\u0219a\u021bi m\u00e2inile la piept.<\/span><\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> \u00cencorda\u021bi abdomenul \u0219i trage\u021bi un picior la piept \u0219i ridica\u021bi-l pe cel\u0103lalt la c\u00e2\u021biva centimetri deasupra solului. Aceast\u0103 mi\u0219care a picioarelor ar trebui s\u0103 semene cu foarfecile. Nu uita\u021bi s\u0103 respira\u021bi \u0219i s\u0103 v\u0103 concentra\u021bi pe mi\u0219care. Ar trebui s\u0103 porneasc\u0103 \u00een special din abdomen. Asigura\u021bi-v\u0103 c\u0103 \u021bine\u021bi partea inferioar\u0103 a spatelui pe saltea tot timpul. Executa\u021bi 8\u201312 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, activare insuficient\u0103 a mu\u0219chilor abdominali, partea inferioar\u0103 a spatelui \u00eendoit\u0103.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant<\/span>?<\/strong> Cre\u0219te\u021bi viteza de mi\u0219care a membrelor inferioare sau ata\u0219a\u021bi greut\u0103\u021bi pentru glezne.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/3.-Nuzky.gif\" alt=\"Cum executa\u021bi Foarfecele?\" class=\"wp-image-350060\" title=\"Cum executa\u021bi Foarfecele?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Slider_Knee_Tucks\"><\/span>5. Slider Knee Tucks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>A\u0219eza\u021bi <a href=\"https:\/\/gymbeam.ro\/discuri-de-alunecare-core-sliders-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">discurile de alunecare<\/a> sub picioare \u0219i executa\u021bi plank superior. A\u0219eza\u021bi palmele sub umeri (la o distan\u021b\u0103 mai mare dec\u00e2t l\u0103\u021bimea umerilor). \u021aine\u021bi umerii tra\u0219i \u00een spate \u0219i \u00een jos \u0219i omopla\u021bii \u00eempreun\u0103. \u00cencorda\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentr-o linie.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>\u00cendoi\u021bi coatele \u0219i trage\u021bi-le sub piept \u00een timp ce expira\u021bi. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Executa\u021bi 12\u201320 de repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, activare insuficient\u0103 a mu\u0219chilor abdominali, partea inferioar\u0103 a spatelui \u00eendoit\u0103.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant<\/span>?<\/strong> Sprijini\u021bi m\u00e2inile pe o minge de echilibru, platform\u0103, minge fitness sau slam ball. De asemenea, pute\u021bi ata\u0219a greut\u0103\u021bi pentru glezne.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/7.-Krceni-kolen.gif\" alt=\"Cum executa\u021bi Slider Knee Tucks?\" class=\"wp-image-350116\" title=\"Cum executa\u021bi Slider Knee Tucks?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Slider_Pike_Up\"><\/span>6. Slider Pike Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>A\u0219eza\u021bi discurile de alunecare sub picioare \u0219i executa\u021bi plank superior. A\u0219eza\u021bi palmele sub umeri (la o distan\u021b\u0103 mai mare dec\u00e2t l\u0103\u021bimea umerilor). \u021aine\u021bi umerii tra\u0219i \u00een spate \u0219i \u00een jos \u0219i omopla\u021bii \u00eempreun\u0103. \u00cencorda\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentr-o linie.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Trage\u021bi picioarele c\u0103tre palme \u00een timp ce expira\u021bi (genunchi stau \u00eendoi\u021bi pu\u021bin). Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Continua\u021bi p\u00e2n\u0103 executa\u021bi 8\u201312.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, activare insuficient\u0103 a mu\u0219chilor abdominali, partea inferioar\u0103 a spatelui \u00eendoit\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/4.-Pritahovani-nohou-k-rukam.gif\" alt=\"Cum executa\u021bi Slider Pike Up?\" class=\"wp-image-350074\" title=\"Cum executa\u021bi Slider Pike Up?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ridicari_drepte_de_picioare\"><\/span>7. Ridic\u0103ri drepte de picioare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00centinde\u021bi-v\u0103 pe spate \u0219i a\u0219eza\u021bi bra\u021bele pe l\u00e2ng\u0103 corp. Ridica\u021bi pu\u021bin capul \u0219i partea superioar\u0103 a spatelui de pe saltea. \u00cendoi\u021bi pu\u021bin genunchii \u0219i ridica\u021bi-i c\u00e2\u021biva centimetri deasupra solului. \u00cencorda\u021bi centrul.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Trage\u021bi cu aten\u021bie picioarele c\u0103tre cap \u00een timp ce expira\u021bi. nu uita\u021bi s\u0103 \u021bine\u021bi spatele pe saltea. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul. Continua\u021bi p\u00e2n\u0103 executa\u021bi 8\u201312 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, activare insuficient\u0103 a mu\u0219chilor abdominali, mi\u0219c\u0103ri necontrolate.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant<\/span>?<\/strong> A\u0219eza\u021bi o <a href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> \u00eentre glezne sau ata\u0219a\u021bi-le o <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greutate.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/5.-Zvedani-rovnych-nohou.gif\" alt=\"Cum executa\u021bi Ridic\u0103ri drepte de picioare?\" class=\"wp-image-350088\" title=\"Cum executa\u021bi Ridic\u0103ri drepte de picioare?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Plansa_laterala_alternanta\"><\/span>8. Plan\u0219a lateral\u0103 alternant\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte cu picioarele \u00eentinse. \u021aine\u021bi picioarele unul peste altul \u0219i executa\u021bi plank inferior. \u00eencorda\u021bi centrul.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Ridica\u021bi bra\u021bul \u00een timp ce expira\u021bi \u0219i men\u021bine\u021bi pozi\u021bia timp de 1\u20132 secunde. Apoi schimba\u021bi bra\u021bul \u0219i face\u021bi acela\u0219i exerci\u021biu. Continua\u021bi p\u00e2n\u0103 executa\u021bi 8\u201312 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Spate \u00eendoit, \u0219oldurile ating solul, mi\u0219c\u0103ri necontrolate.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant?<\/span><\/strong><span data-preserver-spaces=\"true\"> Pute\u021bi ridica simultan picioarele \u00eempreun\u0103 cu bra\u021bele sau a\u0219eza m\u00e2inile pe mingea de echilibru.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/8.-Kliky-do-stran.gif\" alt=\"Cum executa\u021bi Plan\u0219\u0103 lateral\u0103 alternant\u0103?\" class=\"wp-image-350130\" title=\"Cum executa\u021bi Plan\u0219\u0103 lateral\u0103 alternant\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Rostogoliri\"><\/span>9. Rostogoliri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00centinde\u021bi-v\u0103 pe spate cu picioarele \u00eentinse \u0219i ridica\u021bi bra\u021bele.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Ridica\u021bi bra\u021bele lin p\u00e2n\u0103 ajunge\u021bi \u00een pozi\u021bia \u0219ez\u00e2nd f\u0103r\u0103 a \u00eendoi picioarele activ\u00e2nd abdomenul \u00een timp ce expira\u021bi. Apoi reveni\u021bi cu aten\u021bie \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul. Executa\u021bi 8\u201312 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri necontrolate.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant?<\/span><\/strong><span data-preserver-spaces=\"true\"> Apuca\u021bi <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantera<\/a> sau <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">placa<\/a> cu ambele m\u00e2ini \u0219i ridica\u021bi \u00een acela\u0219i mod.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/9.-Rolovani-do-sedu.gif\" alt=\"Cum executa\u021bi Rostogoliri?\" class=\"wp-image-350144\" title=\"Cum executa\u021bi Rostogoliri?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Crossbody_Toe_Touch_Crunch\"><\/span>10. Crossbody Toe Touch Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00centinde\u021bi-v\u0103 pe spate \u0219i ridica\u021bi bra\u021bele \u00een sus. Ridica\u021bi pu\u021bin capul \u0219i partea superioar\u0103 a spatelui de pe saltea. \u00cencorda\u021bi abdomenul.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Ridica\u021bi \u0219i trage\u021bi bra\u021bul drept \u0219i piciorul st\u00e2ng unul c\u0103tre altul (se pot atinge deasupra corpului) \u00een timp ce expira\u021bi. Reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i face\u021bi acela\u0219i lucru cu cealalt\u0103 parte a corpului. Asigura\u021bi-v\u0103 c\u0103 \u021bine\u021bi partea inferioar\u0103 a spatelui pe saltea tot timpul. Executa\u021bi 8\u201312 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, activare insuficient\u0103 a mu\u0219chilor abdominali.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant<\/span>?<\/strong> Ata\u0219a\u021bi greut\u0103\u021bi \u00eencheieturilor sau gleznelor.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/10.-Jack-Knife.gif\" alt=\"Cum executa\u021bi Crossbody Toe Touch Crunch?\" class=\"wp-image-350158\" title=\"Cum executa\u021bi Crossbody Toe Touch Crunch?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Raised_Legs_Crunch\"><\/span>11. Raised Legs Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00centinde\u021bi-v\u0103 pe spate, ridica\u021bi picioarele c\u0103tre tavan (pute\u021bi \u00eendoi pu\u021bin genunchii) \u0219i ridica\u021bi bra\u021bele \u00een sus.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Ridica\u021bi capul \u0219i partea superioar\u0103 a spatelui de pe saltea \u0219i duce\u021bi m\u00e2inile c\u0103tre picioare \u00een timp ce expira\u021bi. \u021aine\u021bi partea inferioar\u0103 a spatelui pe saltea tot timpul. Nu trebuie s\u0103 v\u0103 ridica\u021bi prea mult. Apoi reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul. Executa\u021bi 8\u201312 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, activare insuficient\u0103 a mu\u0219chilor abdominali.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant<\/span>?<\/strong> Apuca\u021bi <a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantera<\/a> sau placa cu ambele m\u00e2ini \u0219i ridica\u021bi-v\u0103 \u00een picioare \u00een acela\u0219i mod.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/doplnok_01.gif\" alt=\"Cum executa\u021bi Raised Legs Crunch?\" class=\"wp-image-350172\" title=\"Cum executa\u021bi Raised Legs Crunch?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Plank_Steps\"><\/span>12. Plank Steps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00cengenunchea\u021bi \u0219i executa\u021bi higher plank. A\u0219eza\u021bi palmele sub umeri (la o distan\u021b\u0103 mai mare dec\u00e2t l\u0103\u021bimea umerilor). \u021aine\u021bi umerii tra\u0219i \u00een spate \u0219i \u00een jos \u0219i omopla\u021bii \u00eempreun\u0103. \u00cencorda\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentr-o linie. Nu \u00eendoi\u021bi spatele, \u00een special \u00een zona lombar\u0103.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Execu\u021bie: <\/span><\/strong><span data-preserver-spaces=\"true\">\u00cendoi\u021bi un picior \u0219i face\u021bi un pas \u00een lateral (subcorp) \u00een timp ce expira\u021bi \u0219i face\u021bi acela\u0219i lucru cu cel\u0103lalt picior. Apoi aduce\u021bi picioarele pe r\u00e2nd \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul. Continua\u021bi p\u00e2n\u0103 executa\u021bi 8\u201312 repet\u0103ri.<\/span><\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Spate \u00eendoit, \u0219oldurile ating solul, ridicare excesiv\u0103 a bazinului.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant<\/span>?<\/strong> Sprijini\u021bi m\u00e2inile pe mingea de echilibru, platform\u0103 sau slam ball. De asemenea, pute\u021bi ata\u0219a greut\u0103\u021bi pentru glezne.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/doplnok_02.gif\" alt=\"Cum executa\u021bi Plank Steps?\" class=\"wp-image-350186\" title=\"Cum executa\u021bi Plank Steps?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Slider_Plank_Jack\"><\/span>13. Slider Plank Jack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00cengenunchea\u021bi \u0219i a\u0219eza\u021bi picioarele pe discurile de alunecare. Apoi executa\u021bi plank inferior. Coatele sunt sub umeri \u00cengenunchea\u021bi \u0219i executa\u021bi). Palmele deschise sunt fa\u021b\u0103 \u00een fa\u021b\u0103. \u021aine\u021bi umerii tra\u0219i \u00een spate \u0219i \u00een jos \u0219i omopla\u021bii \u00eempreun\u0103. \u00cencorda\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentr-o linie. Nu \u00eendoi\u021bi spatele, \u00een special \u00een zona lombar\u0103.<\/li>\n\n\n\n<li><strong>Execu\u021bie: <\/strong>Face\u021bi un pas \u00eentr-o parte cu un picior f\u0103r\u0103 a-l da jos de pe saltea \u00een timp ce expira\u021bi. Reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i face\u021bi aceea\u0219i mi\u0219care cu cel\u0103lalt picior. Continua\u021bi p\u00e2n\u0103 executa\u021bi 8\u201312 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Spate \u00eendoit, \u0219oldurile ating solul, ridicare excesiv\u0103 a bazinului, mi\u0219c\u0103ri necontrolate.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Cum face\u021bi acest exerci\u021biu mai solicitant?<\/span><\/strong><span data-preserver-spaces=\"true\"> Deschide\u021bi \u0219i \u00eenchide\u021bi ambele picioare simultan sau a\u0219eza\u021bi o <a href=\"https:\/\/gymbeam.ro\/benzi-elastice-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 de rezisten\u021b\u0103<\/a> pe glezne sau genunchi \u0219i continua\u021bi \u00een acela\u0219i mod.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/doplnok_03.gif\" alt=\"Cum executa\u021bi Slider Plank Jack?\" class=\"wp-image-350200\" title=\"Cum executa\u021bi Slider Plank Jack?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sunteti_in_cautarea_mai_multor_sfaturi\"><\/span>Sunte\u021bi \u00een c\u0103utarea mai multor sfaturi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 sunte\u021bi \u0219i \u00een c\u0103utarea exerci\u021biilor pentru \u0219olduri, mu\u0219chi abdominali oblici sau centru, ve\u021bi g\u0103si totul \u00een articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate.<\/strong><\/a><\/li>\n\n\n\n<li>Conform articolului <a href=\"https:\/\/gymbeam.ro\/blog\/10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 exerci\u021bii eficiente pentru partea central\u0103 a corpului \u0219i fesieri cu mingea fitness<\/strong><\/a> v\u0103 pute\u021bi lucra abdomenul \u0219i cu ajutorul mingii fitness.<\/li>\n\n\n\n<li>Dac\u0103 nu ave\u021bi prea mult timp pentru antrenamente, \u00eencerca\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-eficient-de-6-minute-la-domiciliu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Antrenament eficient de 6 minute pentru abdomen realizat acas\u0103.<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 obiectivul vostru este s\u0103 pierde\u021bi \u00een greutate, nu ar trebui s\u0103 rata\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>No\u021biuni de baz\u0103 simple cu privire la pierderea \u00een greutate: o s\u0103 v\u0103 surprind\u0103 ce este cu adev\u0103rat important.<\/strong><\/a><\/li>\n<\/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=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Gra\u021bie articolului de ast\u0103zi, \u0219ti\u021bi deja care exerci\u021bii merit\u0103 incluse \u00een antrenament dac\u0103 vre\u021bi s\u0103 v\u0103 concentra\u021bi pe \u00eent\u0103rirea abdomenului inferior. Acestea sunt un instrument incredibil <\/span><strong><span data-preserver-spaces=\"true\">pentru dezvoltarea \u0219i \u00eent\u0103rirea acestei grupe de mu\u0219chi problematice.<\/span><\/strong><span data-preserver-spaces=\"true\"> Le pute\u021bi ad\u0103uga la o alt\u0103 grup\u0103 de mu\u0219chi sau le pute\u021bi efectua separat de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. Dac\u0103 v\u0103 modifica\u021bi \u0219i dieta \u0219i oferi\u021bi mu\u0219chilor spa\u021biu pentru o regenerare suficient\u0103, rezultatele vor fi \u0219i mai bune. Acestea sunt principiile esen\u021biale pentru atingerea obiectivelor voastre fitness.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A fost acest articol util? Dac\u0103 da, distribui\u021bi-l prietenilor \u0219i oferi\u021bi-le inspira\u021bie pentru antrenamente pentru abdomenul inferior.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Cum s\u0103 v\u0103 antrena\u021bi eficient abdomenul inferior? \u00cencerca\u021bi 13 exerci\u021bii eficiente pentru \u00eencep\u0103tori \u0219i avansa\u021bi care v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi un abdomen puternic \u0219i bine definit.<\/p>\n","protected":false},"author":129,"featured_media":349995,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6314,7484,6410,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-383086","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-abdomen","9":"tag-antrenament","10":"tag-exercitii","11":"tag-exercitii-cu-propria-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Abdomenul inferior: 13 cele mai bune exerci\u021bii cu greutatea corporal\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cele mai bune exerci\u021bii pentru abdomenul inferior pentru \u00eencep\u0103tori \u0219i avansa\u021bi. 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