{"id":396772,"date":"2022-11-07T08:49:27","date_gmt":"2022-11-07T07:49:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=396772"},"modified":"2022-11-07T09:11:01","modified_gmt":"2022-11-07T08:11:01","slug":"cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/","title":{"rendered":"Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri? Cele mai bune exerci\u021bii cu propria greutatea pentru fesieri tonifia\u021bi \u0219i fermi"},"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\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/#Cum_sa_va_antrenati_in_mod_eficient_fesierii_cu_greutatea_corporala\" title=\"Cum s\u0103 v\u0103 antrena\u021bi \u00een mod eficient fesierii cu greutatea corporal\u0103\">Cum s\u0103 v\u0103 antrena\u021bi \u00een mod eficient fesierii cu greutatea corporal\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\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/#12_cele_mai_bune_exercitii_cu_greutatea_corporala_pentru_muschii_fesieri\" title=\"12 cele mai bune exerci\u021bii cu greutatea corporal\u0103 pentru mu\u0219chii fesieri\">12 cele mai bune exerci\u021bii cu greutatea corporal\u0103 pentru mu\u0219chii fesieri<\/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\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/#Exemplu_de_antrenament_pentru_fesieri_cu_greutatea_corporala\" title=\"Exemplu de antrenament pentru fesieri cu greutatea corporal\u0103\">Exemplu de antrenament pentru fesieri cu greutatea corporal\u0103<\/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\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/#HIIT_pentru_fesieri_pentru_sportivii_avansati\" title=\"HIIT pentru fesieri pentru sportivii avansa\u021bi\">HIIT pentru fesieri pentru sportivii avansa\u021bi<\/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\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/#Ce_urmeaza\" title=\"Ce urmeaz\u0103?\">Ce urmeaz\u0103?<\/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\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\">C\u0103uta\u021bi o modalitate de a v\u0103 <strong>lucra eficient mu\u0219chii fesieri f\u0103r\u0103 a fi nevoie s\u0103 merge\u021bi la sal\u0103?<\/strong> Dac\u0103 da, acesta este articolul potrivit pentru voi. Ast\u0103zi v\u0103 prezent\u0103m cele mai eficiente exerci\u021bii cu greutatea corporal\u0103 pentru fesieri pe care le pute\u021bi face aproape oriunde. Pentru aceste exerci\u021bii, nu ve\u021bi avea nevoie de niciun echipament sportiv \u0219i sunt ideale at\u00e2t pentru <strong>\u00eencep\u0103tori<\/strong>, c\u00e2t \u0219i pentru sportivi avansa\u021bi, ambele categorii put\u00e2nd beneficia pe deplin de ele \u00een c\u0103l\u0103toria lor c\u0103tre fese rotunde \u0219i ferme. Citi\u021bi mai departe \u0219i afla\u021bi cum s\u0103 v\u0103 planifica\u021bi antrenamentul pentru cele mai bune rezultate cu ajutorul exemplului oferit de noi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen afar\u0103 de binecunoscutele genuflexiuni, acest articol v\u0103 va explica \u0219i cum s\u0103 face\u021bi podul pentru mu\u0219chii fesieri, frog pump \u0219i alte exerci\u021bii func\u021bionale care v\u0103 vor implica mu\u0219chii din orice unghi. Cu ajutorul acestor exerci\u021bii, v\u0103 ve\u021bi lucra <strong>mu\u0219chii fesieri mari, medii \u0219i mici<\/strong>, ceea ce este esen\u021bial pentru rotunjirea \u0219i modelarea acestora. Acest lucru v\u0103 va permite s\u0103 v\u0103 construi\u021bi un plan de antrenament care s\u0103 v\u0103 ajute \u00een mod eficient c\u0103tre obiectivele voastre fitness.<\/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=\"Cum_sa_va_antrenati_in_mod_eficient_fesierii_cu_greutatea_corporala\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi \u00een mod eficient fesierii cu greutatea corporal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2t timp dureaz\u0103 s\u0103 vede\u021bi rezultatele? Aici intr\u0103 \u00een joc mai mul\u021bi factori, cum ar fi num\u0103rul de antrenamente pe care le efectua\u021bi \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103, tensiunea general\u0103 pe care o pune\u021bi asupra mu\u0219chilor fesieri, precum \u0219i ce m\u00e2nca\u021bi sau c\u00e2t de mult v\u0103 odihni\u021bi. Dac\u0103 respecta\u021bi c\u00e2teva reguli de baz\u0103, pute\u021bi a\u0219tepta primele rezultate vizibile \u00een aproximativ o lun\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Alege\u021bi 4 p\u00e2n\u0103 la 6 exerci\u021bii din aceast\u0103 list\u0103<\/strong> \u0219i include\u021bi-le \u00een planul vostru de antrenament timp de cel pu\u021bin patru s\u0103pt\u0103m\u00e2ni. Dup\u0103 aceea, dac\u0103 dori\u021bi, pute\u021bi s\u0103 le schimba\u021bi pe unele sau chiar pe toate. Asta depinde \u00een \u00eentregime de voi.<\/li><li><strong>Antrena\u021bi-v\u0103 mu\u0219chii fesieri de 2 p\u00e2n\u0103 la 3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong> Pentru a asigura organismului suficient timp de regenerare, este indicat s\u0103 v\u0103 odihni\u021bi cel pu\u021bin 48 de ore \u00eentre astfel de sesiuni de antrenament.<\/li><li><strong>Dup\u0103 dou\u0103 p\u00e2n\u0103 la trei s\u0103pt\u0103m\u00e2ni, cre\u0219te\u021bi intervalul de repet\u0103ri sau num\u0103rul de seturi efectuate pentru fiecare exerci\u021biu individual.<\/strong><\/li><li>Atunci c\u00e2nd v\u0103 antrena\u021bi, concentra\u021bi-v\u0103 \u00eentotdeauna pe <strong>tehnica corespunz\u0103toare<\/strong> \u00een efectuarea exerci\u021biilor.<\/li><li><strong>Efectua\u021bi exerci\u021biile folosind \u00eentreaga gam\u0103 de mi\u0219care<\/strong> de care sunte\u021bi capabili, respect\u00e2nd tehnica corect\u0103. \u00cen acest fel ve\u021bi ob\u021bine \u00eentinderea maxim\u0103 a mu\u0219chilor antrena\u021bi.<\/li><li>Pentru a ob\u021bine acele forme atr\u0103g\u0103toare, de multe ori trebuie s\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 <\/a>\u0219i s\u0103 ajunge\u021bi la un nivel s\u0103n\u0103tos de gr\u0103sime corporal\u0103. Obiceiurile alimentare bine stabilite care s\u0103 v\u0103 ofere cantitatea optim\u0103 de nutrien\u021bi \u0219i energie sunt esen\u021biale \u00een acest proces. \u00cen plus, v\u0103 pute\u021bi calcula aportul optim de nutrien\u021bi \u0219i energie cu ajutorul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calculatorului nostru online<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132, 4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre antrenamentul complex pentru fesieri, g\u0103si\u021bi mai multe informa\u021bii \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-despre-construirea-posteriorului-perfect\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 v\u0103 tonifia\u021bi \u0219i s\u0103 v\u0103 modela\u021bi fesele \u0219i picioarele.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1124x749.jpg\" alt=\"Antrenament pentru fesieri de acas\u0103\" class=\"wp-image-383492\" width=\"843\" height=\"562\" title=\"Antrenament pentru fesieri de acas\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_cele_mai_bune_exercitii_cu_greutatea_corporala_pentru_muschii_fesieri\"><\/span>12 cele mai bune exerci\u021bii cu greutatea corporal\u0103 pentru mu\u0219chii fesieri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Alege\u021bi dintre variantele de baz\u0103 \u0219i mai avansate ale exerci\u021biilor enumerate aici. Fiecare dintre descrierile exerci\u021biilor implic\u0103, de asemenea, sfaturi despre accesorii pe care le pute\u021bi folosi dac\u0103 decide\u021bi s\u0103 ad\u0103uga\u021bi o greutate suplimentar\u0103. Atunci c\u00e2nd efectua\u021bi aceste exerci\u021bii, aminti\u021bi-v\u0103 \u00eentotdeauna s\u0103 respecta\u021bi tehnica corespunz\u0103toare. Men\u021binerea spatelui \u00eentr-o curb\u0103 natural\u0103 este esen\u021bial\u0103 pentru fiecare dintre acestea, iar <strong>implicarea p\u0103r\u021bii superioare a corpului<\/strong> va fi de mare ajutor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Genuflexiuni<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: picioarele u\u0219or dep\u0103rtate, cam la l\u0103\u021bimea umerilor, greutatea corpului sprijinindu-se pe toat\u0103 suprafa\u021ba t\u0103lpilor.<\/li><li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i \u00eempinge\u021bi pelvisul \u00eenapoi \u0219i \u00een jos \u00eentr-o genuflexiune, evit\u00e2nd arcuirea spatelui \u00een regiunile lombare \u0219i toracice. Alege\u021bi ad\u00e2ncimea genuflexiunii astfel \u00eenc\u00e2t s\u0103 reu\u0219i\u021bi s\u0103 men\u021bine\u021bi curbura natural\u0103 a coloanei vertebrale. Axa genunchiului, gleznei \u0219i degetului piciorului r\u0103m\u00e2ne \u00eentr-un singur plan. Pe m\u0103sur\u0103 ce expira\u021bi, \u00eendrepta\u021bi-v\u0103 fesele \u0219i partea din fa\u021b\u0103 a coapselor, \u00eencord\u00e2ndu-le u\u0219or. Efectua\u021bi alt\u0103 repetare.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, amplitudine mic\u0103 de mi\u0219care, aplecarea \u00een fa\u021b\u0103, genunchii prea flexa\u021bi, distribu\u021bia neuniform\u0103 a greut\u0103\u021bii, \u00een v\u00e2rful picioarelor sau pe c\u0103lc\u00e2ie.<\/li><li><strong>Alternative:<\/strong> Genuflexiuni cu un singur picior, pompe de genuflexiuni (merg\u00e2nd \u00een sus \u0219i \u00een jos \u00een intervalul de c\u00e2\u021biva centimetri r\u0103m\u00e2n\u00e2nd \u00een pozi\u021bia de jos), genuflexiuni cu s\u0103rituri.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:<\/strong> Genuflexiuni cu o band\u0103 elastic\u0103 deasupra genunchilor, cu o minge fitness deasupra capului, pe o minge de echilibru, folosind o vest\u0103 cu greut\u0103\u021bi, cu ganter\u0103, minge medicinal\u0103 kettlebell sau un powerbag.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/drep.gif\" alt=\"Cum s\u0103 efectua\u021bi genuflexiunile cu greutatea corporal\u0103?\" class=\"wp-image-383507\" title=\"Cum s\u0103 efectua\u021bi genuflexiunile cu greutatea corporal\u0103?\"\/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">O alternativ\u0103 mai solicitant\u0103: Genuflexiune cu s\u0103ritur\u0103<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>picioarele u\u0219or dep\u0103rtate, cam la l\u0103\u021bimea umerilor, greutatea corpului sprijinindu-se pe toat\u0103 suprafa\u021ba t\u0103lpilor.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Inspira\u021bi \u0219i \u00eempinge\u021bi pelvisul \u00eenapoi \u0219i \u00een jos \u00eentr-o genugflexiune, evit\u00e2nd arcuirea spatelui \u00een zona lombar\u0103 \u0219i toracic\u0103. Alege\u021bi ad\u00e2ncimea genuflexiunii astfel \u00eenc\u00e2t s\u0103 reu\u0219i\u021bi s\u0103 men\u021bine\u021bi curbura natural\u0103 a coloanei vertebrale. Axa genunchiului, gleznei \u0219i degetului piciorului r\u0103m\u00e2ne \u00eentr-un singur plan. Expir\u00e2nd, \u00eencorda\u021bi mu\u0219chii feselor \u0219i partea din fa\u021b\u0103 a coapselor, s\u0103rind \u00een sus. Inspira\u021bi \u00een pozi\u021bia de sus, apoi reveni\u021bi la genuflexiune \u0219i repeta\u021bi saltul.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> spate arcuit, amplitudine mic\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi \u00eentoar\u0219i spre interior, greutate distribuit\u0103 neuniform, \u00een v\u00e2rful picioarelor sau pe c\u0103lc\u00e2ie.<\/li><li><strong>Alternative:<\/strong> S\u0103ritur\u0103 cu gemuirea genunchilor la piept &#8211; trage\u021bi genunchii spre piept \u00een timp ce sunte\u021bi \u00een aer.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:<\/strong> utiliza\u021bi o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cutie pliometric\u0103<\/a>, o minge de echilibru sau un powerbag.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/drep-s-vyskokem.gif\" alt=\"Cum se efectua\u021bi genuflexiunile cu s\u0103ritur\u0103?\" class=\"wp-image-383522\" title=\"Cum se efectua\u021bi genuflexiunile cu s\u0103ritur\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Fand\u0103ri \u00eenainte<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>picioarele u\u0219or dep\u0103rtate, cu m\u00e2inile \u00een lateral.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>V\u00e2rfurile picioarelor \u0219i ale genunchilor sunt \u00eendreptate \u00een aceea\u0219i direc\u021bie u\u0219or \u00een lateral pe toat\u0103 durata mi\u0219c\u0103rii. \u00cencepe\u021bi prin a face un pas \u00eenainte \u0219i u\u0219or \u00een lateral. Muta\u021bi greutatea pe piciorul din fa\u021b\u0103. Ajunge\u021bi la o ad\u00e2ncime \u00een care coapsa face un unghi de aproximativ 90 de grade cu gambele sau chiar mai mult Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii din fa\u021b\u0103 ai coapselor \u0219i feselor, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi imediat cu o alt\u0103 repetare pe cel\u0103lalt picior.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 mic\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li><li><strong>Alternative:<\/strong> fand\u0103ri cu s\u0103rituri, fand\u0103ri \u00eenapoi, Pump Lunge.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:<\/strong> fand\u0103ri pe un covora\u0219 de echilibru, folosind un powerbag, o vest\u0103 cu greut\u0103\u021bi sau o ganter\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/vypady-vpred.gif\" alt=\"Cum s\u0103 efectua\u021bi fand\u0103ri cu greutatea corporal\u0103?\" class=\"wp-image-383537\" title=\"Cum s\u0103 efectua\u021bi fand\u0103ri cu greutatea corporal\u0103?\"\/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">O alternativ\u0103 mai solicitant\u0103: fand\u0103ri cu s\u0103ritur\u0103<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>picioarele u\u0219or dep\u0103rtate.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>V\u00e2rfurile picioarelor \u0219i ale genunchilor sunt \u00eendreptate \u00een aceea\u0219i direc\u021bie u\u0219or \u00een lateral pe toat\u0103 durata mi\u0219c\u0103rii. \u00cencepe\u021bi prin a face un pas \u00eenainte \u0219i u\u0219or \u00een lateral. Muta\u021bi greutatea pe piciorul din fa\u021b\u0103. Ajunge\u021bi la o ad\u00e2ncime \u00een care coapsa face un unghi de aproximativ 90 de grade cu gambele sau chiar mai mult. Expira\u021bi, \u00eencorda\u021bi mu\u0219chii din fa\u021b\u0103 ai coapselor \u0219i feselor, efectua\u0219i o s\u0103ritur\u0103 \u0219i schimba\u021bi picioarele \u00een aer. La impactul cu podeaua, respira\u021bi \u0219i continua\u021bi imediat cu urm\u0103toarea repetare. Folosi\u021bi-v\u0103 m\u00e2inile pentru a v\u0103 men\u021bine stabilitatea.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 mic\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:<\/strong> fand\u0103ri cu s\u0103ritur\u0103 pe un covora\u0219 de echilibru, folosind un power bag, o vest\u0103 cu greut\u0103\u021bi sau o halter\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/vypady-s-vyskokom.gif\" alt=\"Cum s\u0103 efectua\u021bi fand\u0103ri cu s\u0103ritur\u0103?\" class=\"wp-image-383552\" title=\"Cum s\u0103 efectua\u021bi fand\u0103ri cu s\u0103ritur\u0103?\"\/><\/figure><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36298,50953,50959,107725\" ><\/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:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Standing Crab Walk<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. \u00cendoi\u021bi u\u0219or genunchii \u0219i \u00eempinge\u021bi pelvisul \u00eenapoi \u0219i \u00een jos \u00eentr-o genuflexiune par\u021bial\u0103. Cu c\u00e2t genuflexiunea este mai ad\u00e2nc\u0103, cu at\u00e2t exerci\u021biul este mai solicitant. Pune\u021bi-v\u0103 m\u00e2inile de o parte \u0219i de alta a corpului.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Pe m\u0103sur\u0103 ce expira\u021bi, face\u021bi un pas \u00een lateral cu un picior \u0219i apoi aduce\u021bi cel\u0103lalt picior spre primul. Inspira\u021bi \u0219i apoi, \u00een timp ce expira\u021bi, face\u021bi un pas \u00een direc\u021bia opus\u0103, schimb\u00e2nd picioarele. Continua\u021bi s\u0103 alterna\u021bi \u00een acest fel p\u00e2n\u0103 c\u00e2nd a\u021bi terminat seria.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 mic\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rilor, arcuirea spatelui.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:<\/strong> Crab Walks cu o band\u0103 elastic\u0103 deasupra genunchilor sau cu un kettlebell \u021binut cu ambele m\u00e2ini \u00een fa\u021ba pieptului.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/crab-walk.gif\" alt=\"Cum s\u0103 efectua\u021bi Standing Crab Walk?\" class=\"wp-image-383567\" title=\"Cum s\u0103 efectua\u021bi Standing Crab Walk?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Curtsy Lunges<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>picioarele u\u0219or dep\u0103rtate, cu m\u00e2inile \u00een lateral.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Inspir\u00e2nd, trece\u021bi piciorul drept \u00een spatele celui st\u00e2ng, \u00eendoind ambele picioare. Atinge\u021bi u\u0219or covora\u0219ul cu genunchiul drept \u0219i apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 expir\u00e2nd. Efectua\u021bi acela\u0219i lucru cu piciorul st\u00e2ng, schimb\u00e2nd p\u0103r\u021bile. Alterna\u021bi p\u0103r\u021bile \u00een acest mod p\u00e2n\u0103 c\u00e2nd v\u0103 completa\u021bi setul.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 mic\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li><li><strong>Alternative:<\/strong> Curtsy Lunges cu o s\u0103ritur\u0103 la mijloc<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:<\/strong> fand\u0103ri cu powerbag, halter\u0103 sau <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 cu greut\u0103\u021bi<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Curtsy-lunges.gif\" alt=\"Cum s\u0103 efectua\u021bi Curtsy Lunges?\" class=\"wp-image-383582\" title=\"Cum s\u0103 efectua\u021bi Curtsy Lunges?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Bulgarian Split Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>Sta\u021bi \u00een fa\u021ba unui scaun, a unei canapele sau a unei cutii pliometrice, cu picioarele la l\u0103\u021bimea \u0219oldurilor. A\u0219eza\u021bi mingea la un picior al cutiei sau al piesei de mobilier \u00een spatele vostru, iar m\u00e2inile l\u0103sa\u021bi-le \u00een lateral.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Inspira\u021bi, \u00eendoi\u021bi genunchiul piciorului din fa\u021b\u0103 \u0219i efectua\u021bi o fandare pe loc. \u00cen pozi\u021bia inferioar\u0103, pute\u021bi atinge u\u0219or covora\u0219ul cu genunchiul piciorului din spate. Apoi \u00eendrepta\u021bi-v\u0103 inspir\u00e2nd \u0219i continua\u021bi imediat cu o alt\u0103 repetare. Dup\u0103 un set, schimba\u021bi picioarele \u0219i efectua\u021bi acela\u0219i exerci\u021biu pe cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 mic\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li><li><strong>Alternative<\/strong>: Bulgarian Split Squat cu o s\u0103ritur\u0103 pe piciorul de sprijin<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:<\/strong> Bulgarian Split Squat cu powerbag, halter\u0103, vest\u0103 cu greut\u0103\u021bi sau <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/bulharske-drepy.gif\" alt=\"Cum s\u0103 efectua\u021bi Bulgarian Split Squats cu greutatea corporal\u0103?\" class=\"wp-image-383597\" title=\"Cum s\u0103 efectua\u021bi Bulgarian Split Squats cu greutatea corporal\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Podul gluteal<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate \u0219i l\u0103sa\u021bi bra\u021bele de-a lungul corpului cu palmele pe podea. \u00cendoi\u021bi-v\u0103 picioarele la genunchi, trage\u021bi-le spre fese \u0219i l\u0103sa\u021bi-v\u0103 picioarele pe p\u0103m\u00e2nt pe toat\u0103 suprafa\u021ba t\u0103lpilor.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi-v\u0103 pelvisul \u00eencord\u00e2nd fesierii \u0219i ischio-jambierii. \u00cen pozi\u021bia superioar\u0103, concentra\u021bi-v\u0103 pe contrac\u021bia mu\u0219chilor fesieri. \u021aine\u021bi pentru o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi pelvisul \u00eenapoi \u00een jos \u00eentr-un mod controlat. Efectua\u021bi urm\u0103toarea repeti\u021bie.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>Gam\u0103 mic\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui, mi\u0219care necontrolat\u0103.<\/li><li><strong>Alternative:<\/strong> Men\u021binere izometric\u0103 \u00een pozi\u021bia de sus (20-30 de secunde) sau r\u0103sp\u00e2ndire \u00een pozi\u021bia de sus.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:<\/strong> Podul gluteal cu picioarele pe un covora\u0219 de echilibru, folosind 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 elastic\u0103<\/a> deasupra genunchilor, sau cu 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>&nbsp;plasat pe pelvis.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Glute-bridge.gif\" alt=\"Cum s\u0103 efectua\u021bi podul gluteal?\" class=\"wp-image-383612\" title=\"Cum s\u0103 efectua\u021bi podul gluteal?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Frog pump<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate \u0219i l\u0103sa\u021bi bra\u021bele de-a lungul corpului cu palmele pe podea. \u00cendoi\u021bi picioarele la genunchi, trage\u021bi picioarele spre fese \u0219i \u00eentoarce\u021bi-le unul spre cel\u0103lalt astfel \u00eenc\u00e2t acestea s\u0103 se ating\u0103.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi-v\u0103 pelvisul \u00eencord\u00e2nd fesierii \u0219i ischio-jambierii. \u00cen pozi\u021bia superioar\u0103, concentra\u021bi-v\u0103 pe contrac\u021bia mu\u0219chilor fesieri. \u021aine\u021bi pentru o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi pelvisul \u00eenapoi \u00een jos \u00eentr-un mod controlat. Efectua\u021bi urm\u0103toarea repeti\u021bie.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>Gam\u0103 mic\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui, mi\u0219care necontrolat\u0103.<\/li><li><strong>Alternative: <\/strong>Men\u021binere izometric\u0103 \u00een pozi\u021bia superioar\u0103 (20-30 secunde), pompare \u00een pozi\u021bia superioar\u0103.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness: <\/strong>Frog pump cu picioarele pe <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 de echilibru.<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Frog-pump-.gif\" alt=\"Cum s\u0103 efectua\u021bi Frog Pump?\" class=\"wp-image-383629\" title=\"Cum s\u0103 efectua\u021bi Frog Pump?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Podul gluteal cu un singur picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103:&nbsp;<\/strong>\u00centinde\u021bi-v\u0103 pe spate \u0219i l\u0103sa\u021bi bra\u021bele de-a lungul corpului cu palmele pe podea. \u00cendoi\u021bi ambele picioare la genunchi, aduce\u021bi picioarele mai aproape de fese, apoi ridica\u021bi un picior \u00een sus spre tavan.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Ridica\u021bi pelvisul \u00eencord\u00e2nd fesierii \u0219i ischio-jambierii. Re\u021bine\u021bi c\u0103 piciorul care este ridicat de pe sol trebuie s\u0103 r\u0103m\u00e2n\u0103 \u00een aceea\u0219i pozi\u021bie, iar mi\u0219carea trebuie s\u0103 vin\u0103 doar din bazin. \u00cen pozi\u021bia de sus, concentra\u021bi-v\u0103 pe contrac\u021bia mu\u0219chilor fesieri. \u021aine\u021bi pentru o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi pelvisul \u00eenapoi \u00een jos \u00eentr-un mod controlat. Dup\u0103 un set, schimba\u021bi picioarele \u0219i efectua\u021bi acela\u0219i exerci\u021biu pe cealalt\u0103 parte<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>Gam\u0103 mic\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui, mi\u0219care necontrolat\u0103.<\/li><li><strong>Alternative: <\/strong>Men\u021binere izometric\u0103 \u00een pozi\u021bia superioar\u0103 (20-30 secunde), pompare \u00een pozi\u021bia superioar\u0103.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:&nbsp;<\/strong>Podul gluteal cu un singur picior pe un covoral de echilibru, folosind o band\u0103 elastic\u0103 plasat\u0103 deasupra genunchilor sau cu un kettlebell plasat pe pelvis.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/One-leg-glute-bridge.gif\" alt=\"Cum s\u0103 efectua\u021bi podul gluteal cu un singur picior?\" class=\"wp-image-383644\" title=\"Cum s\u0103 efectua\u021bi podul gluteal cu un singur picior?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Hidrantul<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>sta\u021bi la podea cu toate cele patru membre.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Expir\u00e2nd, \u00eencorda\u021bi mu\u0219chii feselor \u0219i aduce\u021bi un picior \u00een sus \u0219i \u00een lateral, men\u021bin\u00e2nd-l \u00eendoit. Aduce\u021bi-l \u00eenapoi inspir\u00e2nd \u0219i continua\u021bi cu urm\u0103toarea repetare. Dup\u0103 un set, schimba\u021bi picioarele.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>spate arcuit, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, amplitudine mic\u0103 de mi\u0219care.<\/li><li><strong>Alternative: <\/strong>Men\u021binerea rezisten\u021bei sau pomparea \u00een pozi\u021bia superioar\u0103.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:&nbsp;<\/strong>Hidrantul cu o band\u0103 elastic\u0103 sau pe un covora\u0219 de echilibru.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/fire-hydrant.gif\" alt=\"Cum s\u0103 efectua\u021bi Hidrantul?\" class=\"wp-image-383659\" title=\"Cum s\u0103 efectua\u021bi Hidrantul?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Straight Leg Kickback<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>sta\u021bi la podea cu toate cele patru membre, l\u0103s\u00e2nd un picior \u00eentins \u00een urma voastr\u0103<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Expir\u00e2nd, \u00eencorda\u021bi fesierii \u0219i ridica\u021bi piciorul. Aduce\u021bi-l \u00eenapoi \u00een jos \u00een timp ce inspira\u021bi \u0219i continua\u021bi cu urm\u0103toarea repetare. Dup\u0103 un set, schimba\u021bi picioarele.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>spate arcuit, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, amplitudine mic\u0103 de mi\u0219care.<\/li><li><strong>Alternative: <\/strong>Men\u021binerea rezisten\u021bei sau pomparea \u00een pozi\u021bia superioar\u0103.<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness: <\/strong>Straight Leg Kickbacks cu <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 glezn\u0103.<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Straight-leg-kickback.gif\" alt=\"Cum s\u0103 efectua\u021bi Straight Leg Kickbacks?\" class=\"wp-image-383674\" title=\"Cum s\u0103 efectua\u021bi Straight Leg Kickbacks?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Deadlift rom\u00e2nesc cu un singur picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>picioarele u\u0219or dep\u0103rtate.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>V\u00e2rfurile picioarelor \u0219i genunchii sunt \u00eendreptate \u00een aceea\u0219i direc\u021bie u\u0219or \u00een lateral pe toat\u0103 durata mi\u0219c\u0103rii. Muta\u021bi-v\u0103 greutatea pe piciorul de sprijin, care este u\u0219or \u00eendoit de la genunchi. Inspir\u00e2nd, apleca\u021bi-v\u0103 \u00eenainte \u0219i, \u00een acela\u0219i timp, l\u0103sa\u021bi \u00eenapoi cel\u0103lalt picior, care r\u0103m\u00e2ne \u00eentins. Nu este necesar ca corpul s\u0103 ating\u0103 o linie paralel\u0103 cu solul \u00een pozi\u021bia inferioar\u0103. Concentra\u021bi-v\u0103 \u00een primul r\u00e2nd pe men\u021binerea curburii naturale a spatelui, pe \u00eencordarea mu\u0219chilor gluteali \u0219i a spatelui coapselor. La \u00eenceput, va fi suficient s\u0103 ridica\u021bi piciorul la 30-50 cm deasupra podelei. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 expir\u00e2nd. Pentru a v\u0103 spori stabilitatea, pute\u021bi ridica un bra\u021b, echilibr\u00e2nd distribu\u021bia greut\u0103\u021bii \u00een timp ce v\u0103 apleca\u021bi. Mai \u00eent\u00e2i face\u021bi mai multe repet\u0103ri pe un picior, apoi schimba\u021bi piciorul.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>Gam\u0103 mic\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rilor, spate arcuit.<\/li><li><strong>Alternative:<\/strong> folosi\u021bi un scaun pentru sprijin \u0219i o mai bun\u0103 stabilitate<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness: <\/strong>Deadlift rom\u00e2nesc cu un singur picior cu un kettlebell, sau cu o minge fitness deasupra capului, pe o saltea de echilibru sau folosind <a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">un sistem de suspensie.<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/rumunsky-mrtvy-tah-na-jednej-nohe.gif\" alt=\"Cum s\u0103 efectua\u021bi Deadlift rom\u00e2nesc cu un singur picior?\" class=\"wp-image-383689\" title=\"Cum s\u0103 efectua\u021bi Deadlift rom\u00e2nesc cu un singur picior?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Wall Sit<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu spatele lipit de un perete, sprijini\u021bi-v\u0103 pe el \u0219i cobor\u00e2\u021bi \u00eentr-o pozi\u021bie de genuflexiune, ideal suficient de jos astfel \u00eenc\u00e2t coapsele voastre s\u0103 fie paralele cu podeaua sau chiar mai jos. \u00centreaga suprafa\u021b\u0103 a picioarelor se sprijin\u0103 pe sol. Pute\u021bi pune m\u00e2inile pe coapse.<\/li><li><strong>Efectuarea exerci\u021biului:&nbsp;<\/strong>Respira\u021bi constant \u0219i \u00eencerca\u021bi s\u0103 r\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie cel pu\u021bin 20 de secunde. Pute\u021bi face exerci\u021biul pu\u021bin mai dificil dac\u0103 nu v\u0103 sprijini\u021bi m\u00e2inile pe coapse, l\u0103s\u00e2ndu-le s\u0103 at\u00e2rne liber de-a lungul corpului.<\/li><li><strong>Gre\u0219eli frecvente:&nbsp;<\/strong>Durat\u0103 insuficient\u0103 a exerci\u021biului, ad\u00e2ncime insuficient\u0103 a genuflexiunii<\/li><li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant folosind accesorii fitness:<\/strong> Folosi\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 de greutate<\/a>&nbsp;plasat pe coapse sau un kettlebell \u021binut \u00een fa\u021ba voastr\u0103 cu ambele m\u00e2ini.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/wall-sit.gif\" alt=\"Wall Sit\" class=\"wp-image-383704\" title=\"Wall Sit\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exemplu_de_antrenament_pentru_fesieri_cu_greutatea_corporala\"><\/span>Exemplu de antrenament pentru fesieri cu greutatea corporal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cenainte de antrenament, asigura\u021bi-v\u0103 c\u0103 efectua\u021bi \u00eenc\u0103lzirea prin mi\u0219carea \u00eentregului corp. Concentra\u021bi-v\u0103 pe relaxarea \u0219oldurilor \u0219i pe \u00eencordarea mu\u0219chilor p\u0103r\u021bii inferioare a corpului. Apoi trece\u021bi la sec\u021biunea principal\u0103 a antrenamentului cu exerci\u021biile enumerate \u00een tabel. <strong>Num\u0103rul de seturi pentru fiecare exerci\u021biu este \u00eentre 3 \u0219i 5<\/strong>. Pute\u021bi face mai \u00eent\u00e2i toate seturile unui exerci\u021biu \u0219i apoi pute\u021bi trece la urm\u0103torul, sau pute\u021bi trece de la unul la altul pentru a finaliza un circuit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Face\u021bi <strong>o pauz\u0103 \u00eentre 30 \u0219i 90 de secunde \u00eentre fiecare exerci\u021biu<\/strong>. Dup\u0103 terminarea antrenamentului, ad\u0103uga\u021bi o faz\u0103 de r\u0103cire care s\u0103 corespund\u0103 nevoilor voastre (jogging lent pe loc sau mers pe jos) sau un stretching u\u0219or. Pute\u021bi include aceast\u0103 rutin\u0103 de antrenament \u00een planul general de antrenament de <strong>2 sau 3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Exerci\u021biu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Repet\u0103ri<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Frog pump<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201320&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Straight Leg Kickback<\/td><td class=\"has-text-align-center\" data-align=\"center\">15-20 repet\u0103ri pe fiecare picior<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni bulg\u0103re\u0219ti<\/td><td class=\"has-text-align-center\" data-align=\"center\">10-20 repet\u0103ri pe fiecare picior<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Curtsy Lunges<\/td><td class=\"has-text-align-center\" data-align=\"center\">10-20 repet\u0103ri pe fiecare picior<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Wall Sit<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201345 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 v\u0103 regla\u021bi antrenamentul fesierilor cu greutatea corporal\u0103 pentru sportivii avansa\u021bi?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 pute\u021bi face deja 15 p\u00e2n\u0103 la 20 de repet\u0103ri f\u0103r\u0103 a sim\u021bi nicio oboseal\u0103 muscular\u0103, cel mai probabil a\u021bi ajuns la punctul \u00een care masa voastr\u0103 muscular\u0103 va avea nevoie de un impuls suplimentar pentru a se dezvolta \u0219i mai mult. Urm\u0103toarele sfaturi de antrenament v\u0103 pot ajuta s\u0103 realiza\u021bi acest lucru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pas cu pas, reduce\u021bi timpul de pauz\u0103<\/strong> dintre exerci\u021bii cu 10 secunde.<\/li><li><strong>Include\u021bi superseturi<\/strong>, \u00een care parcurge\u021bi dou\u0103 sau mai multe exerci\u021bii la r\u00e2nd f\u0103r\u0103 s\u0103 lua\u021bi o pauz\u0103.<\/li><li><strong>Combina\u021bi exerci\u021biile statice cu cele dinamice<\/strong>. De exemplu, efectua\u021bi o men\u021binere de rezisten\u021b\u0103 \u00een pozi\u021bia ghemuit cu un set de genuflexiuni cu salturi.<\/li><li><strong>Ad\u0103uga\u021bi o rezisten\u021b\u0103 suplimentar\u0103<\/strong> cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">benzi elastice<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-active-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">veste cu greut\u0103\u021bi<\/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\">gantere<\/a>, <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>sau o <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\">halter\u0103 cu discuri de greut\u0103\u021bi<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dori\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 lucra\u021bi \u0219i mai mult la fiecare antrenament? Consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 v\u0103 face\u021bi antrenamentele de acas\u0103 mai solicitante f\u0103r\u0103 accesorii fitness.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_pentru_fesieri_pentru_sportivii_avansati\"><\/span>HIIT pentru fesieri pentru sportivii avansa\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 vre\u021bi s\u0103 v\u0103 asigura\u021bi c\u0103 antrenamentul vostru este destul de solicitant, \u00eencerca\u021bi acest antrenament HIIT, care alterneaz\u0103 intervale mai lungi de exerci\u021bii cu pauze mult mai scurte. Datorit\u0103 intensit\u0103\u021bii sale mari, nu numai c\u0103 v\u0103 ve\u021bi lucra eficient fesierii, dar ve\u021bi arde \u0219i multe calorii \u00eentr-o perioad\u0103 scurt\u0103 de timp.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-bcb15544-d7c8-4d69-8bbe-134451ac4858\"><li>40 de secunde de exerci\u021biu, 20 de secunde de pauz\u0103<\/li><li>\u00eencepe\u021bi cu exerci\u021biul 1, apoi trece\u021bi la exerci\u021biul 2 etc.<\/li><li>pauz\u0103 timp de 1 p\u00e2n\u0103 la 2 minute \u00eentre seturi<\/li><li>\u00eencerca\u021bi s\u0103 efectua\u021bi 3 p\u00e2n\u0103 la 5 seturi<\/li><li>\u00een func\u021bie de num\u0103rul de seturi pe care-l alege\u021bi s\u0103 le face\u021bi \u0219i de durata pauzelor, \u00eentregul antrenament va dura \u00eentre 17 \u0219i 33 de minute<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\" id=\"block-c5d588d8-871a-4ae6-ad73-e034107f9002\"><li>Genuflexiuni cu s\u0103ritur\u0103<\/li><li>Wall Sit<\/li><li>Fand\u0103ri<\/li><li>Fand\u0103ri cu s\u0103ritur\u0103<\/li><li>Podul gluteal<\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_urmeaza\"><\/span>Ce urmeaz\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Pute\u021bi \u00eencerca \u0219i mai multe antrenamente pentru fesieri folosind o minge fitness cu ajutorul articolului nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 exerci\u021bii eficiente pentru trunchi \u0219i fesieri cu mingea fitness.<\/strong><\/a><\/li><li>Dac\u0103 ave\u021bi un kettlebell acas\u0103, pute\u021bi g\u0103si o varietate de exerci\u021bii pentru partea inferioar\u0103 a corpului folosind acest instrument la \u00eendem\u00e2n\u0103 cu ajutorul articolului nostru&nbsp;intitulat <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">8 Cele mai bune exerci\u021bii pentru fesieri \u0219i picioare cu un Kettlebell.<\/a><\/strong><\/li><li>De asemenea, pute\u021bi construi oun plan de antrenament pentru fesieri folosind benzi elastice, cu ajutorul articolului nostru intitulat <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ob\u021bine\u021bi fese ferme \u0219i rotunde f\u0103r\u0103 halter\u0103. \u00cencerca\u021bi antrenamentul cu benzile elastice.<\/a><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Includerea acestor exerci\u021bii cu greutatea corporal\u0103 \u00een rutina voastr\u0103 de antrenament poate fi o modalitate amuzant\u0103 de a v\u0103 condimenta pu\u021bin antrenamentul. Toate acestea pot fi f\u0103cute din confortul propriei case, \u00eentr-o gr\u0103din\u0103, parc sau un loc de joac\u0103 pentru antrenament \u0219i v\u0103 vor ajuta s\u0103 v\u0103 <strong>antrena\u021bi fesierii \u00eentr-un mod complex \u0219i eficient<\/strong>, duc\u00e2ndu-v\u0103 cu un pas mai aproape de <strong>forma perfect modelat\u0103<\/strong> pe care v-o dori\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cencerca\u021bi un antrenament obi\u0219nuit cu intervalele recomandate de repet\u0103ri sau un antrenament HIIT mai avansat. Pentru a cre\u0219te nivel de solicitare, introduce\u021bi variantele mai avansate sau ad\u0103uga\u021bi rezisten\u021b\u0103 suplimentar\u0103 cu ajutorul ganterelor sau benzilor elastice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">A fost util acest articol? Dac\u0103 da, distribui\u021bi-l \u0219i prietenilor vo\u0219tri \u0219i ajuta\u021bi-i s\u0103 se inspire \u00een antrenamente lor!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 ave\u021bi fese rotunde \u0219i ferme f\u0103r\u0103 a folosi instrumente fitness? \u00cen articolul nostru de ast\u0103zi v\u0103 prezent\u0103m 12 exerci\u021bii eficiente pentru fesieri, precum \u0219i exemple de planuri de antrenament care v\u0103 pot ajuta s\u0103 v\u0103 atinge\u021bi obiectivele sportive.<\/p>\n","protected":false},"author":129,"featured_media":383468,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6434,6446,6494,7484],"filter_section":[],"filter_attribute":[13017,13020,13021,13022,13023],"class_list":["post-396772","post","type-post","status-publish","format-standard","has-post-thumbnail","category-instructiuni-de-antrenament-si-fitness","tag-exercitii-pentru-posterior","tag-exercitii-cu-propria-greutate","tag-antrenament-acasa","tag-antrenament","filter_attribute-cviky-na-zadok","filter_attribute-cviky-s-vlastnou-vahou","filter_attribute-cviky-a-treningy-s-pomockami","filter_attribute-domaci-trening-a-hiit","filter_attribute-treningove-plany","h-entry","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri? 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Cele mai bune exerci\u021bii cu propria greutatea pentru fesieri tonifia\u021bi \u0219i fermi - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cele mai bune exerci\u021bii pentru fese ferme, doar cu propria greutate. \u00cen acest articol, ve\u021bi g\u0103si un exemplu de plan de antrenament.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-07T07:49:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-07T08:11:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri? 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