{"id":400303,"date":"2022-11-29T07:08:41","date_gmt":"2022-11-29T06:08:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=400303"},"modified":"2024-05-27T14:17:14","modified_gmt":"2024-05-27T12:17:14","slug":"sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor\/","title":{"rendered":"Cum s\u0103 s\u0103ri\u021bi coarda? 6 exerci\u021bii \u0219i 3 antrenamente HIIT pentru arderea intens\u0103 a caloriilor"},"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\/sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor\/#Cum_sa_utilizati_si_sa_ajustati_corect_coarda_de_sarit\" title=\"Cum s\u0103 utiliza\u021bi \u0219i s\u0103 ajusta\u021bi corect coarda de s\u0103rit\">Cum s\u0103 utiliza\u021bi \u0219i s\u0103 ajusta\u021bi corect coarda de s\u0103rit<\/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\/sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor\/#Cum_sa_sariti_coarda\" title=\"Cum s\u0103 s\u0103ri\u021bi coarda?\">Cum s\u0103 s\u0103ri\u021bi coarda?<\/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\/sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor\/#6_exercitii_in_care_se_foloseste_coarda_de_sarit\" title=\"6 exerci\u021bii \u00een care se folose\u0219te coarda de s\u0103rit\">6 exerci\u021bii \u00een care se folose\u0219te coarda de s\u0103rit<\/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\/sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor\/#Cat_timp_ar_trebui_sa_sariti_coarda_Profitati_de_HIIT_pentru_ardere_intensa_a_caloriilor\" title=\"C\u00e2t timp ar trebui s\u0103 s\u0103ri\u021bi coarda? Profita\u021bi de HIIT pentru ardere intens\u0103 a caloriilor.\">C\u00e2t timp ar trebui s\u0103 s\u0103ri\u021bi coarda? Profita\u021bi de HIIT pentru ardere intens\u0103 a caloriilor.<\/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\/sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor\/#Cate_calorii_ardeti_sarind_coarda\" title=\"C\u00e2te calorii arde\u021bi s\u0103rind coarda?\">C\u00e2te calorii arde\u021bi s\u0103rind coarda?<\/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\/sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>&nbsp;<\/p><p>C\u0103uta\u021bi un mod excelent de a arde calorii \u0219i a ob\u021bine silueta dorit\u0103 \u00een cel mai scurt timp posibil? Combina\u021bia dintre HIIT \u0219i o coard\u0103 de s\u0103rit poate fi ceea ce v\u0103 trebuie. Pute\u021bi alege unul dintre nivelurile de dificultate: pentru sportivi&nbsp;<strong>\u00eencep\u0103tori, intermediari \u0219i avansa\u021bi<\/strong> \u0219i s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi. Fiecare antrenament dureaz\u0103 aproximativ 33 minute cu pauze. De semenea, poate fi redus p\u00e2n\u0103 la 14 minute, \u00eensemn\u00e2nd c\u0103 aceast\u0103 rutin\u0103 este ideal\u0103 pentru zilele \u00een care ave\u021bi pu\u021bin timp la dispozi\u021bie pentru a v\u0103 antrena \u0219i trebuie s\u0103 beneficia\u021bi la maximum de asta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p><p>S\u0103ritul corzii este mai mult dec\u00e2t un mod amuzant de a face cardio. Implic\u0103 to\u021bi mu\u0219chii, inclusiv&nbsp;<strong>fesierii, abdomenul \u0219i bra\u021bele<\/strong>, \u00eensemn\u00e2nd c\u0103 ve\u021bi antrena eficient toate aceste grupe musculare simultan. Acest tip de exerci\u021biu v\u0103 poate \u00eembun\u0103t\u0103\u021bi cu u\u0219urin\u021b\u0103&nbsp;<strong>condi\u021bia fizic\u0103<\/strong>, lucru util nu doar \u00een timpul antrenamentelor, ci \u0219i \u00een via\u021ba de zi cu zi. Nu \u00een cele din urm\u0103, s\u0103ritul corzii ajut\u0103 la \u00eembun\u0103t\u0103\u021birea&nbsp;<strong>coordon\u0103rii, dinamismului \u0219i rezisten\u021bei. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p><p>Acest antrenament va fi ideal, indiferent dac\u0103 vre\u021bi&nbsp;<strong>s\u0103 pierde\u021bi \u00een greutate, s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi condi\u021bia fizic\u0103 general\u0103 sau pur \u0219i simplu s\u0103 v\u0103 face\u021bi rutina pu\u021bin mai dinamic\u0103<\/strong>. Unul dintre cele mai mari avantaje ale corzii pentru s\u0103rit este c\u0103 o pute\u021bi lua oriunde merge\u021bi, astfel pute\u021bi face exerci\u021biile cu u\u0219urin\u021b\u0103, indiferent c\u0103 merge\u021bi la plimbare \u00een parc sau \u00eentr-o vacan\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p><p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre beneficiile excelente ale s\u0103ritului cu coarda, nu rata\u021bi articolul nostru&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/pierderea-in-greutate-cresterea-performantei-sportive-si-alte-8-motive-pentru-a-incepe-sa-sariti-coarda\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pierderea \u00een greutate, cre\u0219terea performan\u021bei sportive \u0219i alte opt motive pentru a \u00eencepe s\u0103 s\u0103ri\u021bi coarda.<\/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=\"Cum_sa_utilizati_si_sa_ajustati_corect_coarda_de_sarit\"><\/span>Cum s\u0103 utiliza\u021bi \u0219i s\u0103 ajusta\u021bi corect coarda de s\u0103rit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate a\u021bi observat deja c\u0103 exist\u0103 o <strong>gam\u0103 variat\u0103 de tipuri de corzi pentru s\u0103rit<\/strong> \u0219i chiar faptul c\u0103 un instrument at\u00e2t de simplu nu a sc\u0103pat de modernizarea accelerat\u0103. Sfoara simpl\u0103 cu m\u00e2nere pe care ne-o amintim din anii de \u0219coal\u0103 a fost \u00eenlocuit\u0103 de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-crossfit-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cabluri metalice ajustabile u\u0219oare <\/a>\u00eenvelite \u00een PVC \u0219i prev\u0103zute cu rulmen\u021bi cu bile pentru rotire maxim\u0103. Acest tip de corzi de s\u0103rit se g\u0103se\u0219te de obicei cu m\u00e2nere de plastic, dar pia\u021ba ofer\u0103 \u0219i corzi cu <a href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-metal-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e2nere de aluminiu.<\/a> Acestea sunt utile \u00een special dac\u0103 palmele v\u0103 transpir\u0103 mult, \u00eentruc\u00e2t acest tip de m\u00e2ner ofer\u0103 o prindere mai bun\u0103. De asemenea, v\u0103 recomand\u0103m s\u0103 \u00eencerca\u021bi o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-smart-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">coard\u0103 smart<\/a>, care va num\u0103ra \u00een locul vostru sau o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-cu-greutati-onyx-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">coard\u0103 cu greut\u0103\u021bi <\/a>care ofer\u0103 o provocare mai mare antrenamentului.<\/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\">Cum s\u0103 \u021bii \u0219i s\u0103 ajustezi corect coarda de s\u0103rit?<\/h3>\n\n\n\n<p>Odat\u0103 ce ave\u021bi coarda de s\u0103rit la \u00eendem\u00e2n\u0103, trebuie s\u0103 v\u0103 asigura\u021bi c\u0103 este ajustat\u0103 corect. \u00cencep\u0103torii ar trebui s\u0103 \u00eenceap\u0103 cu o coard\u0103 mai lung\u0103, \u00eentruc\u00e2t aceasta ofer\u0103 un balans mai mare, lucru care v\u0103 ofer\u0103 o fereastr\u0103 mare pentru a \u00eenv\u0103\u021ba coordonarea mi\u0219c\u0103rilor. Pe m\u0103sur\u0103 ce ob\u021bine\u021bi mai mult\u0103 experien\u021b\u0103, pute\u021bi \u00eencepe s\u0103 scurta\u021bi coarda, lucru care duce la s\u0103rituri mai rapide.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 ajusta\u021bi prima coard\u0103 de s\u0103rit? <\/strong>Sta\u021bi pe ea, \u021bin\u00e2nd picioarele lipite. Prinde\u021bi m\u00e2nerele, \u00eendrepta\u021bi-v\u0103 \u0219i trage\u021bi coarda pe l\u00e2ng\u0103 corp p\u00e2n\u0103 la \u00een\u0103l\u021bimea umerilor. Lungimea corzii de s\u0103rit ar trebui s\u0103 ajung\u0103 la \u00een\u0103l\u021bimea axilei.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[1]<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-1124x749.jpg\" alt=\"Cum s\u0103 v\u0103 ajusta\u021bi coarda de s\u0103rit?\" class=\"wp-image-379948\" title=\"Cum s\u0103 v\u0103 ajusta\u021bi coarda de s\u0103rit?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_sariti_coarda\"><\/span>Cum s\u0103 s\u0103ri\u021bi coarda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de \u00eenceperea exerci\u021biului, asigura\u021bi-v\u0103 c\u0103 ave\u021bi <b>spa\u021biu suficient<\/b> \u0219i nu risca\u021bi s\u0103 ag\u0103\u021ba\u021bi coarda de mobil\u0103 sau de alte obiecte din jur. A\u021bi putea folosi o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/saltea-pentru-exercitii-puzzle-mat-ii-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea de exerci\u021bii<\/a>, care va reduce impactul cu podeaua. Nu uita\u021bi s\u0103 purta\u021bi \u00eenc\u0103l\u021b\u0103minte rezistent\u0103, care ofer\u0103 suficient\u0103 stabilitate \u0219i suport. Ideal, ar trebui s\u0103 purta\u021bi adida\u0219i u\u0219ori, cu talp\u0103 plat\u0103 de cauciuc. Dac\u0103 urmeaz\u0103 s\u0103 \u00eencepe\u021bi o rutin\u0103 HIIT, asigura\u021bi-v\u0103 c\u0103 ave\u021bi la \u00eendem\u00e2n\u0103 un cronometru, ca s\u0103 pute\u021bi monitoriza lungimea intervalelor. Pute\u021bi folosi aplica\u021bia \u201ecronometru\u201d implicit\u0103 din telefon sau desc\u0103rca\u021bi o aplica\u021bie care v\u0103 permite s\u0103 seta\u021bi durata intervalelor \u0219i num\u0103rul de serii. <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte de a \u00eencepe s\u0103 s\u0103ri\u021bi, face\u021bi pu\u021bin\u0103 \u00eenc\u0103lzire, de exemplu, alerg\u00e2nd pe loc timp de un minut. Continua\u021bi prin a realiza c\u00e2teva \u00eentinderi \u0219i acorda\u021bi aten\u021bie suplimentar\u0103 <strong>dinamicii corecte a \u00eentinderii \u0219i mobiliz\u0103rii articula\u021biilor, \u00een special rotirii \u00eencheieturilor m\u00e2inii \u0219i gleznelor<\/strong>, pe care se pune mai mult\u0103 presiune \u00een timpul s\u0103riturilor. \u00cenainte de a \u00eencepe o rutin\u0103 HIIT, repeta\u021bi rapid toate exerci\u021biile pe care le ve\u021bi efectua, acord\u00e2nd aten\u021bie tehnicii corecte.<\/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\">Reguli esen\u021biale pentru s\u0103ritul cu coarda<\/h3>\n\n\n\n<p>Dac\u0103 \u00eencepe\u021bi s\u0103 s\u0103ri\u021bi coarda pentru prima dat\u0103, \u00een primul r\u00e2nd asigura\u021bi-v\u0103 c\u0103 \u00eenv\u0103\u021ba\u021bi tehnica corect\u0103. Doar a\u0219a ve\u021bi ob\u021bine beneficii maxime incluz\u00e2nd acest exerci\u021biu \u00een antrenamentele viitoare<\/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\">\n<li><strong>\u00cen pozi\u021bia ini\u021bial\u0103, men\u021bine\u021bi spatele drept<\/strong>, \u00eensemn\u00e2nd c\u0103 nu v\u0103 l\u0103sa\u021bi pe spate \u0219i nu v\u0103 apleca\u021bi \u00een timp ce s\u0103ri\u021bi.<\/li>\n\n\n\n<li>Concentra\u021bi-v\u0103 s\u0103 nu v\u0103 baza\u021bi mi\u0219c\u0103rile pe <strong>glezne \u0219i \u00eencheieturi.<\/strong><\/li>\n\n\n\n<li>Men\u021bine\u021bi partea superioar\u0103 a bra\u021belor pe l\u00e2ng\u0103 corp \u0219i \u00eendoi\u021bi bra\u021bele la cot.<\/li>\n\n\n\n<li>C\u00e2nd s\u0103ri\u021bi nu uita\u021bi s\u0103 <strong>v\u0103 activa\u021bi mijlocul<\/strong>, care va introduce \u00een exerci\u021biu sistemul de stabilizare profund\u0103 a coloanei, asigur\u00e2nd men\u021binerea posturii corecte.<\/li>\n\n\n\n<li>Nu v\u0103 \u021bine\u021bi respira\u021bia \u0219i concentra\u021bi-v\u0103 asupra <strong>respira\u021biei fluide.&nbsp;<\/strong><\/li>\n\n\n\n<li>Asigura\u021bi-v\u0103 c\u0103 atinge\u021bi solul cu <strong>v\u00e2rful picioarelor.&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 s\u0103ri\u021bi \u00eentr-un<strong> ritm regulat.<\/strong> M\u0103ri\u021bi viteza atunci c\u00e2nd sim\u021bi\u021bi c\u0103 a\u021bi st\u0103p\u00e2nit tehnica de baz\u0103.<\/li>\n\n\n\n<li>S\u0103riturile ar trebui s\u0103 ajung\u0103 la c\u00e2\u021biva centimetri deasupra solului.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"40192,53710,67330,29681,65239,29679,67654,58828,8350,28792,53725,28186,42481,42481\" ><\/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=\"6_exercitii_in_care_se_foloseste_coarda_de_sarit\"><\/span>6 exerci\u021bii \u00een care se folose\u0219te coarda de s\u0103rit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"basic-jump\">1. S\u0103rituri de baz\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele lipite, apuca\u021bi m\u00e2nerele \u0219i a\u0219eza\u021bi coarda \u00een spatele vostru pe podea.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: \u00cencepe\u021bi cu o rotire dinamic\u0103 a ambelor \u00eencheieturi \u00eenainte. Odat\u0103 ce coarda a trecut peste cap, \u00eendoi\u021bi genunchii u\u0219or \u0219i c\u00e2nd observa\u021bi c\u0103 se apropie coarda de picioare, s\u0103ri\u021bi \u00een sus c\u00e2\u021biva centimetri. Continua\u021bi cu o nou\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: s\u0103rituri \u00eenalte, mi\u0219carea \u00eentregului bra\u021b.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_Basic_Jump.gif\" alt=\"Cum s\u0103 s\u0103ri\u021bi coarda?\" class=\"wp-image-379963\" title=\"Cum s\u0103 s\u0103ri\u021bi coarda?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"single-leg-jump\">2. S\u0103rituri \u00eentr-un picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele lipite \u0219i ridica\u021bi un picior la c\u00e2\u021biva centimetri deasupra solului \u00een timp ce \u00eendoi\u021bi u\u0219or genunchiul. Apuca\u021bi m\u00e2nerele \u0219i a\u0219eza\u021bi coarda \u00een spatele vostru pe podea.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: \u00cencepe\u021bi cu o rotire dinamic\u0103 a ambelor \u00eencheieturi \u00eenainte. Odat\u0103 ce coarda a trecut peste cap, \u00eendoi\u021bi u\u0219or genunchiul piciorului pe care sta\u021bi \u0219i, c\u00e2nd observa\u021bi c\u0103 se apropie coarda de picioare, s\u0103ri\u021bi \u00een sus c\u00e2\u021biva centimetri. Schimba\u021bi piciorul dup\u0103 ce a\u021bi terminat un set.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: mi\u0219c\u0103ri necoordonate, mi\u0219carea \u00eentregului bra\u021b.<\/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\/06\/GIF_Jumpin_Rope_Single_leg_skipping_LEFT.gif\" alt=\"Cum s\u0103 s\u0103ri\u021bi coarda \u00eentr-un singur picior?\" class=\"wp-image-380038\" title=\"Cum s\u0103 s\u0103ri\u021bi coarda \u00eentr-un singur picior?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"butt-kicks\">3. S\u0103rituri cu atingerea feselor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi pe piciorul drept, ridica\u021bi piciorul st\u00e2ng, \u00eendoi\u021bi genunchiul \u0219i duce\u021bi talpa c\u0103tre fese. Apuca\u021bi m\u00e2nerele \u0219i a\u0219eza\u021bi coarda \u00een spatele vostru pe podea.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: \u00cencepe\u021bi cu o rotire dinamic\u0103 a ambelor \u00eencheieturi \u00eenainte. Pe m\u0103sur\u0103 ce coarda se apropie de picioare, s\u0103ri\u021bi pe piciorul drept, \u00eendoi\u021bi genunchiul \u0219i duce\u021bi t\u0103lpile c\u0103tre fese. Apoi ateriza\u021bi pe piciorul st\u00e2ng \u0219i l\u0103sa\u021bi piciorul drept ridicat. Cu o nou\u0103 rotire, s\u0103ri\u021bi cu piciorul drept, \u00eendoi\u021bi genunchiul \u0219i duce\u021bi-l c\u0103tre fese. Alterna\u021bi picioarele cu fiecare repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: varietate de mi\u0219c\u0103ri insuficient\u0103 atunci c\u00e2nd efectua\u021bi butt kicks.<\/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\/06\/GIF_Jumpin_Rope_Butt_kicks.gif\" alt=\"Cum efectua\u021bi corect butt kicks?\" class=\"wp-image-379993\" title=\"Cum efectua\u021bi corect butt kicks?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"high-knees\">4. S\u0103rituri cu ridicarea genunchilor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi pe piciorul drept, ridica\u021bi piciorul st\u00e2ng \u0219i \u00eendoi\u021bi u\u0219or genunchiul. Apuca\u021bi m\u00e2nerele \u0219i a\u0219eza\u021bi coarda \u00een spatele vostru pe podea.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: \u00cencepe\u021bi cu o rotire dinamic\u0103 a ambelor \u00eencheieturi \u00eenainte. Pe m\u0103sur\u0103 ce coarda se apropie de picioare, s\u0103ri\u021bi pe piciorul drept, \u00eendoi\u021bi genunchiul \u0219i duce\u021bi c\u0103tre stomac. Apoi ateriza\u021bi pe piciorul st\u00e2ng \u0219i l\u0103sa\u021bi piciorul drept ridicat. Cu o nou\u0103 rotire, s\u0103ri\u021bi cu piciorul drept, \u00eendoi\u021bi genunchiul \u0219i duce\u021bi-l c\u0103tre stomac. Alterna\u021bi picioarele cu fiecare repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>ridicarea insuficient\u0103 a picioarelor.<\/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\/06\/GIF_Jumpin_Rope_High_knees.gif\" alt=\"Cum efectua\u021bi s\u0103rituri cu ridicarea genunchilor cu coarda de s\u0103rit?\" class=\"wp-image-380023\" title=\"Cum efectua\u021bi s\u0103rituri cu ridicarea genunchilor cu coarda de s\u0103rit?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"boxer-step\">5. Boxer Step<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een picioare \u0219i a\u0219eza\u021bi un picior la c\u00e2\u021biva centimetri \u00een fa\u021ba celuilalt. Greutatea corpului se sprijin\u0103 \u00een special pe piciorul din spate. Apuca\u021bi m\u00e2nerele \u0219i a\u0219eza\u021bi coarda \u00een spatele vostru pe podea.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: \u00cencepe\u021bi cu o rotire dinamic\u0103 a ambelor \u00eencheieturi \u00eenainte. C\u00e2nd coarda se apropie de picioare, s\u0103ri\u021bi \u00een sus c\u00e2\u021biva centimetri. C\u00e2nd ateriza\u021bi, schimba\u021bi pozi\u021bia ini\u021bial\u0103 a picioarelor \u0219i \u00een acela\u0219i timp, muta\u021bi greutatea pe noul picior din spate. Alterna\u021bi picioarele cu fiecare repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: mi\u0219carea excesiv\u0103 a \u00eentregului bra\u021b<\/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\/06\/GIF_Jumpin_Rope_Boxer_step.gif\" alt=\"Cum efectua\u021bi boxer steps cu coarda de s\u0103rit?\" class=\"wp-image-379978\" title=\"Cum efectua\u021bi boxer steps cu coarda de s\u0103rit?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"forward-straddle\">6. S\u0103ritur\u0103 \u00eenaintat\u0103 alternativ<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een picioare \u0219i face\u021bi un pas mic \u00een fa\u021b\u0103 cu un picior, \u00een timp ce cu cel\u0103lalt face\u021bi un pas mic \u00een spate. Apuca\u021bi m\u00e2nerele \u0219i a\u0219eza\u021bi coarda \u00een spatele vostru pe podea.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: \u00cencepe\u021bi cu o rotire dinamic\u0103 a ambelor \u00eencheieturi \u00eenainte. C\u00e2nd coarda se apropie de picioare, s\u0103ri\u021bi \u00een sus c\u00e2\u021biva centimetri. C\u00e2nd ateriza\u021bi, schimba\u021bi pozi\u021bia picioarelor, piciorul din fa\u021b\u0103 trec\u00e2nd \u00een spate \u0219i viceversa. Alterna\u021bi picioarele cu fiecare repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: mi\u0219carea excesiv\u0103 a \u00eentregului bra\u021b, distan\u021b\u0103 insuficient\u0103 \u00eentre picioare c\u00e2nd s\u0103ri\u021bi.<\/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\/06\/GIF_Jumpin_Rope_FWD_Straddle.gif\" alt=\"Cum efectua\u021bi forward straddles cu coarda de s\u0103rit?\" class=\"wp-image-380008\" title=\"Cum efectua\u021bi forward straddles cu coarda de s\u0103rit?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cat_timp_ar_trebui_sa_sariti_coarda_Profitati_de_HIIT_pentru_ardere_intensa_a_caloriilor\"><\/span>C\u00e2t timp ar trebui s\u0103 s\u0103ri\u021bi coarda? Profita\u021bi de HIIT pentru ardere intens\u0103 a caloriilor.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Voi alege\u021bi ce prefera\u021bi \u00eentre HIIT pentru sportivi \u00eencep\u0103tori, intermediari sau avansa\u021bi. Diferen\u021ba principal\u0103 const\u0103 \u00een durata antrenamentului \u0219i a intervalelor de odihn\u0103. Toate acestea pot fi efectuate cu u\u0219urin\u021b\u0103 \u00een 33 de minute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021biile individuale din rutin\u0103 pot fi schimbate dup\u0103 cum dori\u021bi. De exemplu, nu ezita\u021bi s\u0103 le combina\u021bi cu genuflexiuni, flot\u0103ri sau alte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">exerci\u021bii cu greutatea corporal\u0103<\/a>, care v\u0103 vor permite s\u0103 transforma\u021bi rutina \u00eentr-un antrenament full body. Se recomand\u0103 s\u0103 men\u021bine\u021bi acela\u0219i ritm pe parcursul unui \u00eentreg interval, deci ave\u021bi grij\u0103 s\u0103 nu \u00eencepe\u021bi prea tare.<\/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\">Care este cel mai bun loc \u00een care s\u0103 s\u0103ri\u021bi coarda?<\/h3>\n\n\n\n<p>O coard\u0103 de s\u0103rit este u\u0219or de depozitat \u0219i de transportat, deci o pute\u021bi lua oriunde. Ve\u021bi aprecia acest lucru \u00een special dac\u0103 locui\u021bi \u00eentr-o cl\u0103dire de apartamente \u0219i dori\u021bi s\u0103 evita\u021bi deranjarea vecinilor. Doar lua\u021bi coarda de s\u0103rit \u0219i pune\u021bi-o \u00een <a href=\"https:\/\/gymbeam.ro\/geanta-sport-rat-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">geanta sport <\/a>\u0219i ie\u0219i\u021bi afar\u0103, merge\u021bi \u00een parcul local, spa\u021biul de joac\u0103 pentru antrenament sau la sal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. HIIT cu coarda de s\u0103rit pentru nivelul \u00eencep\u0103tor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 de secunde de antrenament, 20 de secunde de odihn\u0103<\/li>\n\n\n\n<li>\u00eencepe\u021bi cu exerci\u021biul 1, apoi trece\u021bi la exerci\u021biul 2, etc.<\/li>\n\n\n\n<li>odihni\u021bi-v\u0103 1-2 minute \u00eentre seturi<\/li>\n\n\n\n<li>\u00eencerca\u021bi s\u0103 efectua\u021bi \u00eentre 3 \u0219i 5 seturi<\/li>\n\n\n\n<li>\u00een func\u021bie de num\u0103rul de serii pe care \u00eel alege\u021bi, \u00eentreaga rutin\u0103 dureaz\u0103 \u00eentre 14 \u0219i 28 de minute<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Exerci\u021bii pentru HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a class=\"ek-link\" href=\"#basic-jump\">s\u0103rituri de baz\u0103<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"#single-leg-jump\">s\u0103rituri \u00eentr-un picior pe piciorul drept<\/a><\/li>\n\n\n\n<li>s\u0103rituri \u00eentr-un picior pe piciorul st\u00e2ng<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"#butt-kicks\">butt kicks<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"#high-knees\">s\u0103rituri cu genunchii ridica\u021bi<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"#forward-straddle\">forward straddle<\/a><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. HIIT cu coarda de s\u0103rit pentru nivelul intermediar<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 de secunde de antrenament, 30 de secunde de odihn\u0103<\/li>\n\n\n\n<li>\u00eencepe\u021bi cu exerci\u021biul 1, apoi trece\u021bi la exerci\u021biul 2, etc.<\/li>\n\n\n\n<li>odihni\u021bi-v\u0103 1-2 minute \u00eentre seturi<\/li>\n\n\n\n<li>\u00eencerca\u021bi s\u0103 efectua\u021bi \u00eentre 3 \u0219i 5 seturi<\/li>\n\n\n\n<li>\u00een func\u021bie de num\u0103rul de serii ales \u0219i de durata pauzelor, \u00eentreaga rutin\u0103 dureaz\u0103 \u00eentre 17 \u0219i 33 de minute<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Exerci\u021bii pentru HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>s\u0103rituri de baz\u0103 \u00een ritm moderat<\/li>\n\n\n\n<li>s\u0103rituri de baz\u0103 \u00een ritm alert<\/li>\n\n\n\n<li><a href=\"#butt-kicks\" class=\"ek-link\">butt kicks<\/a><\/li>\n\n\n\n<li><a href=\"#high-knees\" class=\"ek-link\">s\u0103rituri cu genunchii ridica\u021bi<\/a><\/li>\n\n\n\n<li><a href=\"#forward-straddle\" class=\"ek-link\">forward straddle<\/a><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. HIIT cu coarda de s\u0103rit pentru nivelul avansat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>45 de secunde de antrenament, 15 de secunde de odihn\u0103<\/li>\n\n\n\n<li>\u00eencepe\u021bi cu exerci\u021biul 1, apoi trece\u021bi la exerci\u021biul 2, etc.<\/li>\n\n\n\n<li>odihni\u021bi-v\u0103 1-2 minute \u00eentre seturi<\/li>\n\n\n\n<li>\u00eencerca\u021bi s\u0103 efectua\u021bi \u00eentre 3 \u0219i 5 seturi<\/li>\n\n\n\n<li>\u00een func\u021bie de num\u0103rul de serii ales \u0219i de durata pauzelor, \u00eentreaga rutin\u0103 dureaz\u0103 \u00eentre 17 \u0219i 33 de minute<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Exerci\u021bii pentru HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a class=\"ek-link\" href=\"#basic-jump\">s\u0103rituri de baz\u0103<\/a> \u00een ritm alert<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"#boxer-step\">boxer step<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"#high-knees\">s\u0103rituri cu genunchii ridica\u021bi<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"#forward-straddle\">forward straddle<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"#butt-kicks\">butt kicks<\/a><\/li>\n<\/ol>\n<\/div>\n<\/div>\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=\"Cate_calorii_ardeti_sarind_coarda\"><\/span>C\u00e2te calorii arde\u021bi s\u0103rind coarda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">S\u0103ritul cu coarda este o <\/span><b>activitate de intensitate ridicat\u0103<\/b><span style=\"font-weight: 400\"> care arde multe calorii. \u00cen tabelul de mai jos, ve\u021bi g\u0103si valorile aproximative pentru o femeie de 65 kg \u0219i un b\u0103rbat de 80 kg. Dar aprecia\u021bi aceste informa\u021bii cu m\u0103sur\u0103, c\u0103ci consumul de energie al unei persoane poate fi influen\u021bat de o gam\u0103 semnificativ\u0103 de factori, cum ar fi greutatea corporal\u0103, intensitatea exerci\u021biului, timpul petrecut efectu\u00e2nd exerci\u021biul, precum \u0219i genetica<\/span>. <span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Fiind o activitate solicitant\u0103 din punct de vedere fizic, pute\u021bi arde energia echivalent\u0103 cu p\u00e2n\u0103 la 1 kg de gr\u0103simi \u00eentr-o singur\u0103 lun\u0103. Tot ce trebuie s\u0103 face\u021bi este s\u0103 v\u0103 antrena\u021bi de 4 ori pe s\u0103pt\u0103m\u00e2n\u0103 timp de aproximativ 30 de minute. Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cantit\u0103\u021bile de calorii arse \u00een timpul altor activit\u0103\u021bi, nu rata\u021bi articolul nostru<\/span><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-un-kilogram-de-grasime-si-cata-energie-are-de-fapt\/\" class=\"ek-link\"> <b>Cum s\u0103 pierde\u021bi 1 kg de gr\u0103sime \u0219i c\u00e2t\u0103 energie are de fapt? <\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Timp petrecut s\u0103rind coarda<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">C\u00e2te calorii arde \u00een medie o femeie de 65 kg?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">C\u00e2t dureaz\u0103 arderea unui kg de gr\u0103simi?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">C\u00e2te calorii arde \u00een medie un b\u0103rbat de 80 kg?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">C\u00e2t dureaz\u0103 arderea unui kg de gr\u0103simi?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">60 minute \u00een ritm moderat (100 &#8211; 120 s\u0103rituri pe minut)<\/td><td class=\"has-text-align-center\" data-align=\"center\">767 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 ore<\/td><td class=\"has-text-align-center\" data-align=\"center\">944 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 ore \u0219i 12 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 minute \u00een ritm moderat (100 &#8211; 120 s\u0103rituri pe minut)<\/td><td class=\"has-text-align-center\" data-align=\"center\">383 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">472 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT cu o coard\u0103 de s\u0103rit este un mod excelent de a <b>arde o cantitate mare de calorii \u00eentr-un timp scurt<\/b>. Nu doar va stimula pierderea \u00een greutate, v\u0103 va \u00eembun\u0103t\u0103\u021bi \u0219i condi\u021bia fizic\u0103 \u0219i coordonarea. Alege\u021bi dintre cele trei niveluri de dificultate sau pur \u0219i simplu folosi\u021bi aceste planuri de antrenament ca inspira\u021bie pentru a v\u0103 crea propria rutin\u0103. Nu uita\u021bi s\u0103 v\u0103 urm\u0103ri\u021bi \u00eentotdeauna tehnica, execu\u021bia corect, dar \u0219i descrierile detaliate \u00een fiecare sec\u021biune a fiec\u0103rui exerci\u021biu de s\u0103rit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, distribui\u021bi-l prietenilor \u0219i inspira\u021bii s\u0103 lucreze cu o coard\u0103 de s\u0103rit.<\/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\/jump-ropes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJump Ropes\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\u0103ri\u021bi coarda? Combina\u021bia cu HIIT v\u0103 va ajuta s\u0103 ob\u021bine\u021bi silueta dorit\u0103 rapid prin \u0219ase exerci\u021bii dinamice, potrivite pentru toate tipurile de sportivi.<\/p>\n","protected":false},"author":129,"featured_media":379923,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7106,6494,6182,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-400303","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-accesorii-fitness","9":"tag-antrenament-acasa","10":"tag-antrenament-hiit","11":"tag-pierdere-in-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 s\u0103ri\u021bi coarda? 6 exerci\u021bii \u0219i 3 antrenamente HIIT pentru arderea intens\u0103 a caloriilor - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 folosi\u021bi coarda de s\u0103rit \u00een antrenamentele pentru pierderea \u00een greutate? 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