{"id":392885,"date":"2023-06-16T14:19:29","date_gmt":"2023-06-16T12:19:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392885"},"modified":"2024-05-27T14:27:04","modified_gmt":"2024-05-27T12:27:04","slug":"lista-de-exercitii-triceps-si-muschii-antebratului","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-triceps-si-muschii-antebratului\/","title":{"rendered":"10 cele mai bune exerci\u021bii pentru tricep\u0219i"},"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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#10_cele_mai_eficiente_exercitii_pentru_tricepsi\" title=\"10 cele mai eficiente exerci\u021bii pentru tricep\u0219i\">10 cele mai eficiente exerci\u021bii pentru tricep\u0219i<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#1_Cable_Rope_Triceps_Pushdown\" title=\"1. Cable Rope Triceps Pushdown\">1. Cable Rope Triceps Pushdown<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#2_One_Arm_Dumbbell_Triceps_Kickback\" title=\"2. One Arm Dumbbell Triceps Kickback\">2. One Arm Dumbbell Triceps Kickback<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#3_Dumbbell_Lying_Triceps_Extension\" title=\"3. Dumbbell Lying Triceps Extension\">3. Dumbbell Lying Triceps Extension<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#4_Lying_Barbell_French_Press\" title=\"4. Lying Barbell French Press\">4. Lying Barbell French Press<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#5_Seated_Dumbbell_Triceps_Extension\" title=\"5. Seated Dumbbell Triceps Extension\">5. Seated Dumbbell Triceps Extension<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#6_Triceps_Bench_Dips\" title=\"6. Triceps Bench Dips\">6. Triceps Bench Dips<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#7_Parallel_Bars_Triceps_Dips\" title=\"7. Parallel Bars Triceps Dips\">7. Parallel Bars Triceps Dips<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#8_Standing_One_Arm_Overhead_Dumbbell_Triceps_Extensions\" title=\"8. Standing One Arm Overhead Dumbbell Triceps Extensions\">8. Standing One Arm Overhead Dumbbell Triceps Extensions<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#9_Close-Grip_Bench_Press\" title=\"9. Close-Grip Bench Press\">9. Close-Grip Bench Press<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#10_Seated_Overhead_Triceps_Extension_with_EZ_Bar\" title=\"10. Seated Overhead Triceps Extension with EZ Bar\">10. Seated Overhead Triceps Extension with EZ Bar<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#Cum_sa_efectuati_corect_exercitiile_de_baza_pentru_tricepsi\" title=\"Cum s\u0103 efectua\u021bi corect exerci\u021biile de baz\u0103 pentru tricep\u0219i?\">Cum s\u0103 efectua\u021bi corect exerci\u021biile de baz\u0103 pentru tricep\u0219i?<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#Cautati_si_alte_sfaturi_in_legatura_cu_acest_subiect\" title=\"C\u0103uta\u021bi \u0219i alte sfaturi \u00een leg\u0103tur\u0103 cu acest subiect?\">C\u0103uta\u021bi \u0219i alte sfaturi \u00een leg\u0103tur\u0103 cu acest subiect?<\/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\/lista-de-exercitii-triceps-si-muschii-antebratului\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tricepsul reprezint\u0103 aproximativ 2\/3 din masa bra\u021bului, acesta juc\u00e2nd un rol mai important \u00een volumul membrelor superioare dec\u00e2t bicepsul. \u0218i totu\u0219i, multe persoane acord\u0103 mult mai mult\u0103 aten\u021bie bicep\u0219ilor \u00een timpul antrenamentului. <strong>Astfel, se lipsesc de rezultate mai bune \u00een dezvoltarea muscular\u0103 a acestei p\u0103r\u021bi a corpului<\/strong>. \u00cen articolul nostru de ast\u0103zi, ne vom concentra asupra unor exerci\u021bii eficiente care s\u0103 v\u0103 ajute s\u0103 v\u0103 tonifia\u021bi, s\u0103 v\u0103 \u00eent\u0103ri\u021bi \u0219i s\u0103 v\u0103 dezvolta\u021bi mu\u0219chii bra\u021belor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru antrenamentul tricepsului se aplic\u0103 acelea\u0219i reguli ca \u0219i pentru alte p\u0103r\u021bi ale corpului. \u00cenainte de antrenamentul propriu-zis, nu uita\u021bi s\u0103 face\u021bi \u00eenc\u0103lzirea. Acest lucru v\u0103 ajut\u0103 s\u0103 v\u0103 preg\u0103ti\u021bi pentru efort \u0219i v\u0103 protejeaz\u0103 \u00eempotriva leziunilor. La urma urmei, mersul la sal\u0103 pentru recordul personal pe o pres\u0103 \u00eengust\u0103 sau presa francez\u0103 nu este cea mai s\u0103n\u0103toas\u0103 abordare. \u00cen egal\u0103 m\u0103sur\u0103, exerci\u021biul \u00een sine are succesiunea sa de progres. <strong>Prin urmare, mai \u00eent\u00e2i \u00eenv\u0103\u021ba\u021bi tehnica corect\u0103 \u0219i abia apoi cre\u0219te\u021bi greutatea<\/strong>. Acesta este singurul mod de a ob\u021bine cele mai bune rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Pute\u021bi crea cu u\u0219urin\u021b\u0103 antrenamentul tricepsului la sal\u0103 din exerci\u021biile de mai jos. Pentru a \u00eencepe, alege\u021bi aproximativ 2-3 exerci\u021bii, pe care s\u0103 le executa\u021bi \u00een 3 seturi, variind de la 8 la 12 repet\u0103ri pe fiecare set. \u00cen acest caz, greutatea ar trebui s\u0103 scad\u0103 la aproximativ 60\u201375 % 1 RM (putere maxim\u0103 la 1 repetare). <strong>Include\u021bi apoi antrenamentul tricepsului fie ca atare, fie \u00een combina\u021bie cu un alt grup muscular, \u00een mod ideal de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Re\u021bine\u021bi c\u0103 regenerarea muscular\u0103 general\u0103 dup\u0103 antrenamentul de for\u021b\u0103 va avea loc, \u00een medie, dup\u0103 24-72 de ore. Datorit\u0103 timpului necesar pentru regenerare, planifica\u021bi-v\u0103 antrenamentul \u0219i num\u0103rul de unit\u0103\u021bi pe s\u0103pt\u0103m\u00e2n\u0103 pentru o anumit\u0103 parte muscular\u0103. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg\" alt=\"Care sunt cele mai bune exerci\u021bii pentru tricep\u0219i?\" class=\"wp-image-349042\" title=\"Care sunt cele mai bune exerci\u021bii pentru tricep\u0219i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_cele_mai_eficiente_exercitii_pentru_tricepsi\"><\/span>10 cele mai eficiente exerci\u021bii pentru tricep\u0219i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Tricepsul&nbsp;(<em>triceps brachii<\/em>)&nbsp;const\u0103 dintr-un cap lung&nbsp;(<em>caput longum<\/em>), un cap lateral&nbsp;(<em>caput laterale<\/em>)&nbsp;\u0219i un cap medial&nbsp;(<em>caput mediale<\/em>). <strong>Este necesar s\u0103 include\u021bi diferite exerci\u021bii \u00een antrenament care s\u0103 ajute la dezvoltarea complex\u0103 a tricepsului pentru a implica toate aceste p\u0103r\u021bi<\/strong>. Ve\u021bi avea nevoie doar de echipamentul standard de la sal\u0103, cum ar fi o banc\u0103 reglabil\u0103, bar\u0103 mai scurt\u0103 sau EZ, gantere, scripete sau bare paralele. Apoi depinde de voi pe care dintre acestea decide\u021bi s\u0103 le ad\u0103uga\u021bi la antrenament \u0219i c\u00e2t\u0103 greutate alege\u021bi. Pute\u021bi selecta varianta de baz\u0103 sau pute\u021bi \u00eencerca alternative \u00een unele exerci\u021bii. <span style=\"color: #ff6600\">[4]<\/span><\/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=\"1_Cable_Rope_Triceps_Pushdown\"><\/span>1. Cable Rope Triceps Pushdown<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor, cu fa\u021ba la scripetele de sus. \u00cendoi\u021bi u\u0219or genunchii, apleca\u021bi-v\u0103 \u00eenainte \u0219i \u021bine\u021bi spatele drept. Apuca\u021bi ambele p\u0103r\u021bi ale fr\u00e2nghiei ata\u0219ate la un scripete (prindere \u00een sus). \u021aine\u021bi bra\u021bul de-a lungul corpului \u0219i \u00eendoi\u021bi coatele la 90 de grade.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Trage\u021bi scripetele \u00een jos p\u00e2n\u0103 c\u00e2nd bra\u021bele devin drepte (gam\u0103 complet\u0103 de mi\u0219care) prin contractarea tricepsului \u00een timp ce expira\u021bi. \u00centinde\u021bi m\u00e2inile \u00een pozi\u021bia inferioar\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. Coatele r\u0103m\u00e2n \u00een acela\u0219i loc pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Mi\u0219care excesiv\u0103 \u00een partea superioar\u0103 a bra\u021belor, coatele sunt departe de corp, spatele este \u00eendoit, implicare excesiv\u0103 a umerilor \u0219i a mu\u0219chilor pectorali, mi\u0219care necontrolat\u0103, mi\u0219care redus\u0103, greutate aleas\u0103 necorespunz\u0103tor.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/08-Stahovani-horni-kladky-lana-na-triceps-s-logom.gif\" alt=\"Cum se efectueaz\u0103 Cable Rope Triceps Pushdown?\" class=\"wp-image-349127\" title=\"Cum se efectueaz\u0103 Cable Rope Triceps Pushdown?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante de exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Cable Triceps Pushdown cu bar\u0103 dreapt\u0103 sau EZ <\/h4>\n\n\n\n<p>Dac\u0103 nu ave\u021bi o fr\u00e2nghie, pute\u021bi ata\u0219a la scripete o bar\u0103 dreapt\u0103 sau EZ. Apoi efectua\u021bi exerci\u021biile \u00een acela\u0219i mod ca \u0219i cu o fr\u00e2nghie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Cable One Arm Triceps Pushdown <\/h4>\n\n\n\n<p>De asemenea, pute\u021bi conecta un singur m\u00e2ner (adaptor D) la scripete, ceea ce v\u0103 permite s\u0103 efectua\u021bi exerci\u021bii pe fiecare bra\u021b separat. \u00cen acest fel, v\u0103 ve\u021bi concentra mai mult pe tehnica corect\u0103 \u0219i pe implicarea muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Cable Underhand Triceps Pushdown<\/h4>\n\n\n\n<p>Atunci c\u00e2nd apuca\u021bi o bar\u0103 dreapt\u0103 sau EZ cu o prindere pe sub m\u00e2n\u0103, implica\u021bi mai mult interiorul tricepsului. \u00cen caz contrar, efectua\u021bi exerci\u021biile \u00een acela\u0219i mod ca cel men\u021bionat mai sus.<\/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=\"49360,28683,28794,51652,256,29667,1593,7185,55609,258,3734\" ><\/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=\"2_One_Arm_Dumbbell_Triceps_Kickback\"><\/span>2. One Arm Dumbbell Triceps Kickback<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\u021bia ini\u021bial\u0103:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">A\u0219eza\u021bi-v\u0103 cu genunchiul drept pe banca orizontal\u0103, apleca\u021bi-v\u0103 \u00eenainte \u0219i sprijini\u021bi-v\u0103 cu m\u00e2na st\u00e2ng\u0103. Prinde\u021bi gantera cu m\u00e2na dreapt\u0103. \u021aine\u021bi bra\u021bele pe l\u00e2ng\u0103 corp, \u00eendoi\u021bi coatele la aproximativ 90 de grade \u0219i \u00eentoarce\u021bi palma \u00een\u0103untru. \u021aine\u021bi spatele drept.<\/span><\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>\u00cendrepta\u021bi bra\u021bul drept p\u00e2n\u0103 c\u00e2nd acesta este paralel cu solul prin contractarea tricepsului \u00een timp ce expira\u021bi. Apoi reveni\u021bi cu aten\u021bie la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. \u00cencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi bra\u021bele \u00een acela\u0219i loc pe parcursul \u00eentregului exerci\u021biu. Mai \u00eent\u00e2i face\u021bi un set cu un bra\u021b, apoi cu cel\u0103lalt.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente:<\/span><\/strong><span data-preserver-spaces=\"true\"> Mi\u0219care excesiv\u0103 \u00een partea superioar\u0103 a bra\u021bului, spatele este \u00eendoit, mi\u0219care necontrolat\u0103, o raz\u0103 mic\u0103 de mi\u0219care, greutate selectat\u0103 necorespunz\u0103tor.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/02-Kick-back-s-jednoruckou.gif\" alt=\"Cum se efectueaz\u0103 One Arm Dumbbell Triceps Kickback?\" class=\"wp-image-349057\" title=\"Cum se efectueaz\u0103 One Arm Dumbbell Triceps Kickback?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Dumbbell_Lying_Triceps_Extension\"><\/span>3. Dumbbell Lying Triceps Extension<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 spatele pe o banc\u0103 de exerci\u021bii orizontal\u0103. \u021aine\u021bi genunchii \u00eendoi\u021bi \u0219i picioarele pe p\u0103m\u00e2nt. Prinde\u021bi ganterele cu ambele m\u00e2ini \u0219i ridica\u021bi bra\u021bele \u00eenainte. Coatele trebuie s\u0103 fie \u00eentinse.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00cendoi\u021bi coatele \u0219i aduce\u021bi cu grij\u0103 ganterele mai aproape de urechi \u00een timp ce inspira\u021bi p\u00e2n\u0103 \u00een pozi\u021bia \u00een care aproape atinge\u021bi bicep\u0219ii cu antebra\u021bele. Apoi \u00eendrepta\u021bi din nou bra\u021bele implic\u00e2nd tricepsul \u00een timp ce expira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Partea superioar\u0103 a bra\u021bului r\u0103m\u00e2ne \u00eentr-o pozi\u021bie stabil\u0103 pe tot parcursul exerci\u021biului.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente:<\/span><\/strong><span data-preserver-spaces=\"true\"> Mi\u0219care excesiv\u0103 \u00een partea superioar\u0103 a bra\u021bului, mi\u0219care necontrolat\u0103, raz\u0103 mic\u0103 de mi\u0219care, greutate selectat\u0103 necorespunz\u0103tor.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/03-Tricepsove-tlaky-s-jedoruckami-v-lehu-na-lavici.gif\" alt=\"Cum se efectueaz\u0103 Dumbbell Lying Triceps Extension?\" class=\"wp-image-349071\" title=\"Cum se efectueaz\u0103 Dumbbell Lying Triceps Extension?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Lying_Barbell_French_Press\"><\/span>4. Lying Barbell French Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>Prinde\u021bi bara mai scurt\u0103 sau EZ cu o prindere de sus, cu bra\u021bele dep\u0103rtate la l\u0103\u021bimea umerilor. \u00centinde\u021bi-v\u0103 pe spate pe o banc\u0103 de exerci\u021bii orizontal\u0103. \u00cendoi\u021bi picioarele \u0219i atinge\u021bi podeaua cu picioarele. Bra\u021bele trebuie s\u0103 fie \u00eentinse.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cendoi\u021bi coatele cu grij\u0103 \u0219i aduce\u021bi bara mai aproape de frunte \u00een timp ce inspira\u021bi. Apoi \u00eempinge\u021bi bara \u00eenapoi \u00een pozi\u021bia ini\u021bial\u0103 contract\u00e2nd tricepsul \u00een timp ce expira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Partea superioar\u0103 a bra\u021bului r\u0103m\u00e2ne \u00een acela\u0219i loc pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente<\/span>:<\/strong> Mi\u0219care excesiv\u0103 \u00een partea superioar\u0103 a bra\u021bului, coatele sunt \u00eendreptate spre p\u0103r\u021bile laterale (departe de corp), mi\u0219care necontrolat\u0103, raz\u0103 mic\u0103 de mi\u0219care, greutate aleas\u0103 necorespunz\u0103tor.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/04-Tricpesove-tlaky-francouzske-extenze-s-mensi-cinkou-EZ.gif\" alt=\"Cum se efectueaz\u0103 Lying Barbell French Press?\" class=\"wp-image-349085\" title=\"Cum se efectueaz\u0103 Lying Barbell French Press?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Seated_Dumbbell_Triceps_Extension\"><\/span>5. Seated Dumbbell Triceps Extension<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\u021bia ini\u021bial\u0103:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">A\u0219eza\u021bi-v\u0103 pe marginea unei b\u0103nci orizontale, \u00eendoi\u021bi genunchii \u0219i l\u0103sa\u021bi-v\u0103 picioarele pe podea. Prinde\u021bi gantera de interiorul discului superior cu ambele m\u00e2ini, \u00eendrepta\u021bi-v\u0103 corpul \u0219i ridica\u021bi bra\u021bele \u00eenainte. \u00cencorda\u021bi partea superioar\u0103 a corpului.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00cendoi\u021bi coatele \u0219i aduce\u021bi cu aten\u021bie gantera mai aproape de omopla\u021bi \u00een timp ce inspira\u021bi p\u00e2n\u0103 \u00een pozi\u021bia \u00een care aproape atinge\u021bi bicep\u0219ii cu antebra\u021bele. Apoi \u00eendrepta\u021bi din nou bra\u021bele \u00eencord\u00e2nd tricepsul \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Partea superioar\u0103 a bra\u021bului r\u0103m\u00e2ne \u00een acela\u0219i loc pe tot parcursul exerci\u021biului.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente<\/span>:<\/strong> Coatele \u00eendreptate spre p\u0103r\u021bile laterale, spatele este \u00eendoit, mi\u0219care necontrolat\u0103, o gam\u0103 mic\u0103 de mi\u0219care, greutate aleas\u0103 necorespunz\u0103tor.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/05-Tricepsove-tlaky-za-hlavu-s-jednoruckou-v-sede-na-lavicce.gif\" alt=\"Cum se efectueaz\u0103 Seated Dumbbell Triceps Extension?\" class=\"wp-image-349099\" title=\"Cum se efectueaz\u0103 Seated Dumbbell Triceps Extension?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante de exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Seated Kettlebell Triceps Extension<\/h4>\n\n\n\n<p>De asemenea, pute\u021bi \u00eenlocui gantera cu un kettlebell \u00een acest exerci\u021biu. Prinde\u021bi m\u00e2nerul pe laterale \u0219i efectua\u021bi exerci\u021biul \u00een acela\u0219i mod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Seated Plate Triceps Extension<\/h4>\n\n\n\n<p>\u00cen loc de gantere, pute\u021bi folosi \u0219i un disc pe care s\u0103-l prinde\u021bi de p\u0103r\u021bile laterale \u0219i s\u0103 v\u0103 antrena\u021bi \u00een acela\u0219i mod ca mai sus.<\/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=\"6_Triceps_Bench_Dips\"><\/span>6. Triceps Bench Dips<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\u021bia ini\u021bial\u0103:<\/span><\/strong><span data-preserver-spaces=\"true\"> A\u0219eza\u021bi-v\u0103 la sol cu spatele la banca orizontal\u0103. Pune\u021bi-v\u0103 m\u00e2inile la spate pe marginea b\u0103ncii \u0219i \u00eendoi\u021bi coatele la 90 de grade. Folosi\u021bi banca drept suport \u0219i ridica\u021bi bazinul de pe sol. \u021aine\u021bi picioarele \u00eentinse, genunchii u\u0219or \u00eendoi\u021bi \u0219i c\u0103lc\u00e2iele sprijinite pe covora\u0219. Trage\u021bi umerii \u00eenapoi \u0219i \u00een jos \u0219i \u00eencorda\u021bi partea superioar\u0103 a corpului.<\/span><\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cendrepta\u021bi coatele \u00eencord\u00e2nd tricepsul \u00een timp ce expira\u021bi. Apoi reveni\u021bi cu aten\u021bie la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul. Asigura\u021bi-v\u0103 c\u0103 mi\u0219carea vine de la bra\u021be, iar coatele sunt \u00eendreptate \u00een spate \u0219i nu \u00een lateral.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente<\/span>:<\/strong> Tragerea umerilor spre urechi, spatele este \u00eendoit, mi\u0219care necontrolat\u0103, raz\u0103 mic\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/06-Tricepsove-kliky-na-lavici_side.gif\" alt=\"Cum se efectueaz\u0103 Triceps Bench Dips?\" class=\"wp-image-349113\" title=\"Cum se efectueaz\u0103 Triceps Bench Dips?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante de exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Weighted Triceps Bench Dips<\/h4>\n\n\n\n<p>Dac\u0103 dori\u021bi ca acest exerci\u021biu s\u0103 fie mai solicitant, \u00eendoi\u021bi genunchii \u0219i pune\u021bi o greutate pe coapse. Pute\u021bi folosi un <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\">disc<\/a>, un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a> \u0219i pute\u021bi face exerci\u021biile \u00een acela\u0219i mod ca \u0219i f\u0103r\u0103 greut\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Triceps Bench Dip with Raised Legs <\/h4>\n\n\n\n<p>De asemenea, pute\u021bi face dips-urile tricepsului mai solicitante ridic\u00e2nd picioarele \u00eentr-o pozi\u021bie mai \u00eenalt\u0103. Le pute\u021bi plasa pe a doua banc\u0103 (inferioar\u0103) sau pe o <a href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\"banc\u0103 pliometric\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103 pliometric\u0103<\/a>. \u00cen aceast\u0103 pozi\u021bie, este mai dificil s\u0103 v\u0103 ridica\u021bi greutatea corporal\u0103. Dac\u0103 plasa\u021bi o greutate pe coapse, exerci\u021biul va deveni \u0219i mai solicitant.<\/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=\"7_Parallel_Bars_Triceps_Dips\"><\/span>7. Parallel Bars Triceps Dips<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\u021bia ini\u021bial\u0103:<\/span><\/strong><span data-preserver-spaces=\"true\"> Efectua\u021bi un plank pe barele paralele, \u00eentinde\u021bi coatele. Pute\u021bi s\u0103 v\u0103 \u00eendoi\u021bi u\u0219or picioarele. \u021aine\u021bi coatele \u00eendreptate spre exterior \u0219i spatele drept.<\/span><\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cendoi\u021bi coatele \u0219i cobor\u00e2\u021bi-v\u0103 cu aten\u021bie p\u00e2n\u0103 c\u00e2nd umerii sunt sub coate \u00een timp ce inspira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eencord\u00e2nd mu\u0219chii pectorali \u0219i ai bra\u021belor \u00een timp ce expira\u021bi. Apoi trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente<\/span>:<\/strong> \u00cempingerea coatelor spre corp, mi\u0219care necontrolat\u0103, spatele este \u00eendoit, raz\u0103 mic\u0103 de mi\u0219care.<\/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\/02\/09-Dipy.gif\" alt=\"Cum se efectueaz\u0103 Parallel Bar Triceps Dips?\" class=\"wp-image-341974\" title=\"Cum se efectueaz\u0103 Parallel Bar Triceps Dips?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante de exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Dips cu benzi elastice<\/h4>\n\n\n\n<p>Dac\u0103 dips-urile de pe paralele sunt prea solicitante pentru voi, pute\u021bi face exerci\u021biul mai u\u0219or cu ajutorul unei benzi elastice lungi. Ata\u0219a\u021bi un cap\u0103t al benzii de bar\u0103 \u0219i introduce\u021bi-l pe cel\u0103lalt sub bra\u021b. Prinde\u021bi un m\u00e2ner cu fiecare m\u00e2n\u0103 \u0219i pune\u021bi un genunchi (sau ambii) pe band\u0103. \u00cencepe\u021bi s\u0103 efectua\u021bi dips-urile prin \u00eencordarea mu\u0219chilor pectorali. Cu c\u00e2t rezisten\u021ba benzii este mai mare, cu at\u00e2t exerci\u021biul va fi mai u\u0219or.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Weighted Parallel Bar Dips<\/h4>\n\n\n\n<p>Dac\u0103 dips-urile cu greutatea corporal\u0103 sunt prea u\u0219oare pentru voi, ad\u0103uga\u021bi pu\u021bin\u0103 greutate. Folosi\u021bi o <a href=\"https:\/\/gymbeam.ro\/centura-pentru-flotari-la-paralele-dip-belt-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">centur\u0103<\/a> de care s\u0103 ag\u0103\u021ba\u021bi un <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\">disc<\/a> sau un <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>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Ring Dips<\/h4>\n\n\n\n<p>Dac\u0103 nu ave\u021bi bare paralele disponibile sau dori\u021bi s\u0103 v\u0103 diversifica\u021bi antrenamentul, pute\u021bi \u00eencerca dips-uri pe <a href=\"https:\/\/gymbeam.ro\/inele-de-gimnastica-crossfit-gymbeam.html\" class=\"ek-link\">inele<\/a>. Acest exerci\u021biu este ceva mai solicitant, mai ales \u00een ceea ce prive\u0219te stabilitatea. \u00cel pute\u021bi face mai u\u0219or folosind o band\u0103 elastic\u0103.<\/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=\"8_Standing_One_Arm_Overhead_Dumbbell_Triceps_Extensions\"><\/span>8. Standing One Arm Overhead Dumbbell Triceps Extensions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. Prinde\u021bi gantera cu o m\u00e2n\u0103, ridica\u021bi bra\u021bul \u0219i roti\u021bi palma \u00eenainte. \u021aine\u021bi cel\u0103lalt bra\u021b l\u00e2ng\u0103 corp. \u00cencorda\u021bi partea superioar\u0103 a corpului.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00cendoi\u021bi cotul \u00een timp ce inspira\u021bi \u0219i cobor\u00e2\u021bi cu aten\u021bie haltera \u00een cea mai de jos pozi\u021bie posibil\u0103 (antebra\u021bul poate atinge bicepsul). Apoi \u00eendrepta\u021bi bra\u021bul prin \u00eencordarea tricepsului \u00een timp ce expira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Partea superioar\u0103 a bra\u021bului r\u0103m\u00e2ne \u00eentr-o pozi\u021bie stabil\u0103 pe tot parcursul exerci\u021biului. Efectua\u021bi mai \u00eent\u00e2i un set pe un bra\u021b \u0219i apoi pe cel\u0103lalt.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente<\/span>:<\/strong> Mi\u0219care excesiv\u0103 \u00een partea superioar\u0103 a bra\u021bului, mi\u0219care necontrolat\u0103, spatele este \u00eendoit, o raz\u0103 mic\u0103 de mi\u0219care, greutate selectat\u0103 necorespunz\u0103tor.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/09-Tricepsove-tlaky-jednoruc-za-hlavou.gif\" alt=\"Cum se efectueaz\u0103 Standing One Arm Overhead Dumbbell Triceps Extensions?\" class=\"wp-image-349141\" title=\"Cum se efectueaz\u0103 Standing One Arm Overhead Dumbbell Triceps Extensions?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante de exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Seated One Arm Overhead Dumbbell Triceps Extensions<\/h4>\n\n\n\n<p>Utilizarea unei b\u0103nci face acest exerci\u021biu pu\u021bin mai u\u0219or, deoarece nu va trebui s\u0103 v\u0103 concentra\u021bi at\u00e2t de mult pe postur\u0103 \u0219i stabilitate. A\u0219eza\u021bi-v\u0103 pe banc\u0103 cu sp\u0103tarul ridicat vertical, l\u0103sa\u021bi-v\u0103 pe spate \u0219i apoi face\u021bi exerci\u021bii la fel ca atunci c\u00e2nd sta\u021bi \u00een picioare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Kettlebell Overhead Extensions<\/h4>\n\n\n\n<p>Pute\u021bi \u00eenlocui gantera cu un kettlebell. Prinde\u021bi-l de partea superioar\u0103 a m\u00e2nerului \u0219i apoi antrena\u021bi-v\u0103 \u00een acela\u0219i mod ca \u0219i cu o ganter\u0103.<\/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=\"9_Close-Grip_Bench_Press\"><\/span>9. Close-Grip Bench Press<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\u021bia ini\u021bial\u0103:<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00centinde\u021bi-v\u0103 pe spate pe o banc\u0103 orizontal\u0103. \u021aine\u021bi omopla\u021bii drep\u021bi \u0219i apuca\u021bi bara. \u021aine\u021bi \u00eencheieturile \u0219i coatele drepte sub bar\u0103. L\u0103\u021bimea de prindere trebuie s\u0103 fie mai mic\u0103 dec\u00e2t l\u0103\u021bimea umerilor. Picioarele trebuie sprijinite pe sol, iar genunchii \u00eendoi\u021bi la 90 de grade. Pute\u021bi s\u0103 v\u0103 \u00eendoi\u021bi u\u0219or spatele \u00een timpul exerci\u021biului. Umerii \u0219i fesele r\u0103m\u00e2n pe covora\u0219. Partea superioar\u0103 a corpului \u0219i fesierii sunt \u00eencorda\u021bi \u00een timpul exerci\u021biului.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Efectuarea exerci\u021biului:<\/span><\/strong><span data-preserver-spaces=\"true\"> Ridica\u021bi gantera \u00een pozi\u021bia ini\u021bial\u0103 deasupra pieptului. Apoi cobor\u00e2\u021bi-o \u00eencet la piept. Bara atinge u\u0219or pieptul \u00een pozi\u021bia inferioar\u0103 (aproximativ \u00een mijlocul sternului). Apoi \u00eempinge\u021bi gantera \u00een sus p\u00e2n\u0103 c\u00e2nd coatele sunt aproape drepte prin \u00eencordarea mu\u0219chilor pectorali \u00een timp ce expira\u021bi. Traiectoria barei \u00een sus ar trebui s\u0103 creeze un arc u\u0219or. Dup\u0103 revenirea la pozi\u021bia ini\u021bial\u0103, trece\u021bi la urm\u0103toarea repetare.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente:<\/span><\/strong><span data-preserver-spaces=\"true\"> Mi\u0219care necontrolat\u0103, greutate aleas\u0103 necorespunz\u0103tor, spate excesiv \u00eendoit, \u00eencordare slab\u0103 a p\u0103r\u021bii superioare a corpului \u0219i a fesierilor, o raz\u0103 mic\u0103 de mi\u0219care.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/10-Bench-press-na-uzko.gif\" alt=\"Cum se efectueaz\u0103 Close-Grip Bench Press?\" class=\"wp-image-349155\" title=\"Cum se efectueaz\u0103 Close-Grip Bench Press?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Seated_Overhead_Triceps_Extension_with_EZ_Bar\"><\/span>10. Seated Overhead Triceps Extension with EZ Bar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe banca de exerci\u021bii cu sp\u0103tarul ridicat \u00een pozi\u021bie vertical\u0103. \u00cendoi\u021bi picioarele \u0219i \u021bine\u021bi picioarele pe podea. Apuca\u021bi bara EZ cu ambele m\u00e2ini mai aproape una de cealalt\u0103 \u0219i ridica\u021bi-o. A\u0219eza\u021bi-v\u0103 spatele pe sp\u0103tar.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cendoi\u021bi coatele \u0219i cobor\u00e2\u021bi cu grij\u0103 bara de la ceaf\u0103 \u00een timp ce inspira\u021bi. Apoi \u00eendrepta\u021bi bra\u021bele prin \u00eencordarea tricepsului \u00een timp ce expira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare. Partea superioar\u0103 a bra\u021bului r\u0103m\u00e2ne \u00een aceea\u0219i pozi\u021bie pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Gre\u0219eli frecvente<\/span>:<\/strong> Coatele departe de corp, mi\u0219care necontrolat\u0103, o raz\u0103 mic\u0103 de mi\u0219care, greutate aleas\u0103 necorespunz\u0103tor.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/11-Tricepsove-tlaky-na-lavicce-s-mensi-osou-EZ_2.gif\" alt=\"Cum se efectueaz\u0103 Seated Overhead Triceps Extension cu bara EZ?\" class=\"wp-image-349169\" title=\"Cum se efectueaz\u0103 Seated Overhead Triceps Extension cu bara EZ?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_efectuati_corect_exercitiile_de_baza_pentru_tricepsi\"><\/span>Cum s\u0103 efectua\u021bi corect exerci\u021biile de baz\u0103 pentru tricep\u0219i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi pe ce anume trebuie s\u0103 v\u0103 concentra\u021bi atunci c\u00e2nd efectua\u021bi exerci\u021bii pentru tricep\u0219i \u0219i astfel s\u0103 profita\u021bi la maxim de rezultate, urm\u0103ri\u021bi videoclipul nostru.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cviky na triceps \ud83d\udcaa | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2Vp2g8gCImY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cautati_si_alte_sfaturi_in_legatura_cu_acest_subiect\"><\/span>C\u0103uta\u021bi \u0219i alte sfaturi \u00een leg\u0103tur\u0103 cu acest subiect?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 \u0219i voi sunte\u021bi \u00een c\u0103utare de exerci\u021bii eficiente pentru dezvoltarea mu\u0219chilor pectorali, consulta\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 cele mai bune exerci\u021bii pentru piept.<\/a><\/strong><\/li>\n\n\n\n<li>V\u0103 intereseaz\u0103 s\u0103 afla\u021bi cum s\u0103 v\u0103 planifica\u021bi corect antrenamentul? Atunci nu rata\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\"><strong>Cum s\u0103 proiecta\u021bi un plan de antrenament de calitate &#8211; Sfaturi, antrenamente, cele mai frecvente gre\u0219eli.<\/strong><\/a><\/li>\n\n\n\n<li>Pentru a afla mai multe despre num\u0103rul ideal de repet\u0103ri de exerci\u021bii \u00een func\u021bie de obiectivul vostru fitness, citi\u021bi articolul nostru&nbsp;intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\"><strong>C\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru a pierde \u00een greutate sau a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 obiectivul vostru este s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103, consulta\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\"><strong>Ce s\u0103 consuma\u021bi \u0219i cum s\u0103 face\u021bi mi\u0219care pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 \u0219i nu reu\u0219i\u021bi? Atunci consulta\u021bi articolul nostru&nbsp;intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/\"><strong><span data-preserver-spaces=\"true\">10 sfaturi pentru cre\u0219terea s\u0103n\u0103toas\u0103 \u00een greutate.<\/span><\/strong><\/a><\/li>\n\n\n\n<li>Dori\u021bi s\u0103 v\u0103 calcula\u021bi aportul de calorii \u0219i macronutrien\u021bi \u00een func\u021bie de obiectivul vostru fitness? Atunci&nbsp;ave\u021bi nevoie de <strong><a href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\">Calculatorul online pentru aportul de energie online \u0219i macronutrien\u021bi.<\/a><\/strong><\/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=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Indiferent dac\u0103 obiectivul vostru este s\u0103 ob\u021bine\u021bi cea mai mare circumferin\u021b\u0103 posibil\u0103 a bra\u021bului sau vre\u021bi doar s\u0103 v\u0103 tonifia\u021bi bra\u021bele, nu trebuie s\u0103 subestima\u021bi exerci\u021biile pentru tricep\u0219i. Printre cele mai eficiente se num\u0103r\u0103 presa francez\u0103, dips-urile la barele paralele, kickbacks cu gantere \u0219i altele men\u021bionate mai sus. <strong>Acestea v\u0103 vor ajuta la tonifierea \u0219i dezvoltarea complex\u0103 a tuturor celor trei p\u0103r\u021bi ale tricepsului<\/strong>. Pentru cele mai bune rezultate, \u00eens\u0103, nu uita\u021bi s\u0103 acorda\u021bi aten\u021bie tehnicii corecte \u0219i s\u0103 cre\u0219te\u021bi treptat greutatea. \u00cencerca\u021bi s\u0103 include\u021bi antrenamentul tricepsului de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i s\u0103-l planifica\u021bi \u00een a\u0219a fel \u00eenc\u00e2t s\u0103 oferi\u021bi corpului vostru suficient timp pentru a se recupera.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-a fost de ajutor acest articol? Dac\u0103 da, trimite\u021bi-l \u0219i prietenilor vo\u0219tri \u0219i \u00eemp\u0103rt\u0103\u0219i\u021bi cu ei aceste informa\u021bii utile pentru antrenamentul tricepsului.<\/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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support 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 tonifia\u021bi tricepsul \u00een mod eficient? \u00cencerca\u021bi aceste 10 exerci\u021bii eficiente \u0219i variantele lor alternative cu diferite instrumente pentru dezvoltarea complex\u0103 a tricepsului, o baz\u0103 pentru bra\u021be musculare.<\/p>\n","protected":false},"author":129,"featured_media":349034,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7262,7190,6410],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392885","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-de-forta","10":"tag-cresterea-masei-musculare","11":"tag-exercitii","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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