{"id":414859,"date":"2023-06-01T11:14:28","date_gmt":"2023-06-01T09:14:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=414859"},"modified":"2023-06-01T11:23:13","modified_gmt":"2023-06-01T09:23:13","slug":"lista-de-exercitii-pentru-muschii-spatelui","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/","title":{"rendered":"9 cele mai bune exerci\u021bii fizice pentru mu\u0219chii spatelui"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#9_cele_mai_eficiente_exercitii_fizice_pentru_muschii_spatelui_si_interscapulari\" title=\"9 cele mai eficiente exerci\u021bii fizice pentru mu\u0219chii spatelui \u0219i interscapulari\">9 cele mai eficiente exerci\u021bii fizice pentru mu\u0219chii spatelui \u0219i interscapulari<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#1_Indreptari\" title=\"1. \u00cendrept\u0103ri\">1. \u00cendrept\u0103ri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#2_Ramat_cu_bara_din_aplecat\" title=\"2. Ramat cu bara din aplecat\">2. Ramat cu bara din aplecat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#3_Ramat_la_scripete_din_sezut\" title=\"3. Ramat la scripete din \u0219ezut\">3. Ramat la scripete din \u0219ezut<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#4_Tractiuni_la_bara_cu_priza_larga\" title=\"4. Trac\u021biuni la bar\u0103 cu priz\u0103 larg\u0103\">4. Trac\u021biuni la bar\u0103 cu priz\u0103 larg\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\/lista-de-exercitii-pentru-muschii-spatelui\/#5_Tractiuni_la_scripete_cu_priza_larga\" title=\"5. Trac\u021biuni la scripete cu priz\u0103 larg\u0103\">5. Trac\u021biuni la scripete cu priz\u0103 larg\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#6_Tractiuni_la_scripete_cu_priza_supinata\" title=\"6. Trac\u021biuni la scripete cu priz\u0103 supinat\u0103\">6. Trac\u021biuni la scripete cu priz\u0103 supinat\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#7_Ramat_cu_gantere_pe_banca_inclinata\" title=\"7. Ramat cu gantere pe banca \u00eenclinat\u0103\">7. Ramat cu gantere pe banca \u00eenclinat\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#8_Ramat_cu_gantera_cu_o_singura_mana\" title=\"8. Ramat cu gantera cu o singur\u0103 m\u00e2n\u0103\">8. Ramat cu gantera cu o singur\u0103 m\u00e2n\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#9_Tractiuni_la_scripete_din_picioare\" title=\"9. Trac\u021biuni la scripete din picioare\">9. Trac\u021biuni la scripete din picioare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#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-12\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mu\u0219chii spatelui sunt probabil cea mai neglijat\u0103 grup\u0103 de mu\u0219chi la sal\u0103. Mul\u021bi oameni prefer\u0103 s\u0103 se concentreze pe \u00eent\u0103rirea bra\u021belor sau a pieptului \u0219i acord\u0103 mult mai pu\u021bin\u0103 aten\u021bie mu\u0219chilor spatelui. Acest lucru este regretabil deoarece musculatura spatelui are un impact semnificativ asupra aspectului \u0219i simetriei siluetei generale. \u00cen plus, alegerea tipurilor corecte de exerci\u021bii este de multe ori esen\u021bial\u0103 pentru tratarea durerilor de spate \u0219i a altor probleme similare. Un avantaj estetic important al unor mu\u0219chi ai spatelui bine dezvolta\u021bi este c\u0103 v\u0103 ajut\u0103 s\u0103 ob\u021bine\u021bi o siluet\u0103 \u00een form\u0103 de V, care este visul oric\u0103rui culturist \u0219i a celor care frecventeaz\u0103 sala \u00een mod obi\u0219nuit. \u0218i femeile pot beneficia din punct de vedere estetic de un spate puternic, \u00eentruc\u00e2t <strong>mu\u0219chii solizi ai spatelui pot ajuta la sub\u021bierea optic\u0103 a taliei<\/strong>, contribuind la silueta \u00een form\u0103 de clepsidr\u0103 visat\u0103. Nu \u00een cele din urm\u0103, dac\u0103 ave\u021bi mu\u0219chi puternici ai spatelui \u00eenseamn\u0103 c\u0103 ave\u021bi o sus\u021binere corect\u0103 a coloanei vertebrale, \u00eembun\u0103t\u0103\u021bindu-v\u0103 semnificativ postura.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenarea mu\u0219chilor spatelui respect\u0103 acelea\u0219i reguli ca antrenarea oric\u0103ror alte grupe de mu\u0219chi. \u00cenainte de a \u00eencepe, nu uita\u021bi niciodat\u0103 s\u0103 \u00eenc\u0103lzi\u021bi corect mu\u0219chii pe care urmeaz\u0103 s\u0103-i folosi\u021bi, preg\u0103tindu-i pentru tensiunea pe care urmeaz\u0103 s\u0103 o pune\u021bi pe ei. F\u0103c\u00e2nd acest lucru, v\u0103 proteja\u021bi de leziunile nedorite. S\u0103 intra\u021bi \u00een sal\u0103 \u0219i s\u0103 v\u0103 \u00eendrepta\u021bi imediat spre haltere pentru a dep\u0103\u0219i propriul record personal de \u00eendrept\u0103ri cu siguran\u021b\u0103 nu este abordarea cea mai s\u0103n\u0103toas\u0103. De asemenea, fiecare exerci\u021biu trebuie s\u0103 respecte un anumit progres. <strong>\u00cenainte de a pune greut\u0103\u021bile, asigura\u021bi-v\u0103 c\u0103 a\u021bi \u00eenv\u0103\u021bat tehnica corect\u0103. <\/strong>Aceasta este singura cale de a ob\u021bine cele mai bune rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">Folosind exerci\u021biile pe care urmeaz\u0103 s\u0103 le prezent\u0103m \u00een acest articol, pute\u021bi alc\u0103tui o rutin\u0103 complet\u0103 pentru mu\u0219chii spatelui la sal\u0103. La \u00eenceput, cel mai bine este s\u0103 alege\u021bi 2 &#8211; 3 exerci\u021bii pe care le ve\u021bi executa \u00een trei serii a c\u00e2te<strong> 8 &#8211; 12 repet\u0103ri.<\/strong> Greutatea ar trebui s\u0103 varieze \u00eentre <strong>60 &#8211; 75% din 1RM<\/strong> (performan\u021ba maxim\u0103 pe 1 rep). Antrenare mu\u0219chilor spatelui poate fi de sine st\u0103t\u0103toare sau inclus\u0103 \u00eentr-o sesiune de antrenament axat\u0103 pe alte p\u0103r\u021bi, ideal de <strong>2 &#8211; 3 ori pe s\u0103pt\u0103m\u00e2n\u0103. <\/strong>Re\u021bine\u021bi \u00eentotdeauna c\u0103 o regenerare complet\u0103 a anumitor mu\u0219chi antrena\u021bi \u00eentr-o sesiune de antrenament de for\u021b\u0103 dureaz\u0103 \u00eentre 24 \u0219i 72 de ore. Av\u00e2nd \u00een vedere timpul de regenerare, asigura\u021bi-v\u0103 c\u0103 planifica\u021bi rutina de antrenament \u0219i num\u0103rul de unit\u0103\u021bi dintr-o s\u0103pt\u0103m\u00e2n\u0103 \u00een consecin\u021b\u0103, pentru fiecare grup de mu\u0219chi specific<\/span>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1\u20133] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg\" alt=\"Cele mai bune exerci\u021bii fizice pentru mu\u0219chii spatelui\" class=\"wp-image-354112\" width=\"843\" height=\"562\" title=\"Cele mai bune exerci\u021bii fizice pentru mu\u0219chii spatelui\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_cele_mai_eficiente_exercitii_fizice_pentru_muschii_spatelui_si_interscapulari\"><\/span>9 cele mai eficiente exerci\u021bii fizice pentru mu\u0219chii spatelui \u0219i interscapulari<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a efectua toate aceste exerci\u021bii, ve\u021bi avea nevoie de echipament de baz\u0103 disponibil \u00een fiecare sal\u0103, precum <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103 reglabil\u0103<\/a>, halter\u0103 cu pl\u0103ci, gantere, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bara-pentru-tavan-multi-grip-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bar\u0103 pentru trac\u021biuni<\/a> \u0219i un aparat pentru trac\u021biuni la scripete. <strong>Toate aceste exerci\u021bii sunt potrivite at\u00e2t pentru sportivii \u00eencep\u0103tori, c\u00e2t \u0219i pentru cei avansa\u021bi, <\/strong>ajust\u00e2nd nivelul \u00een func\u021bie de modul de executare a exerci\u021biului \u0219i greutatea folosit\u0103 pentru rezisten\u021b\u0103. De voi depinde cum alege\u021bi s\u0103 combina\u021bi exerci\u021biile de baz\u0103 cu varia\u021biile lor. Folosind aceste exerci\u021bii, ve\u021bi putea alc\u0103tui o rutin\u0103 de antrenament complex\u0103 pentru to\u021bi mu\u0219chii spatelui, de la mu\u0219chii mari, cum ar fi mu\u0219chii trapez <em>(m. trapezius), <\/em>mu\u0219chii la\u021bi dorsali <em>(m. latissimus dorsi)<\/em> p\u00e2n\u0103 la mu\u0219chii mici interscapulari. Includerea tuturor v\u0103 va ajuta s\u0103 ob\u021bine\u021bi \u00een cele din urm\u0103 o musculatur\u0103 a spatelui bine sculptat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Indreptari\"><\/span>1. \u00cendrept\u0103ri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de start: <\/strong>Sta\u021bi cu picioarele la nivelul \u0219oldurilor. Apuca\u021bi haltera cu o priz\u0103 pronat\u0103 la nivelul umerilor. \u00cendoi\u021bi u\u0219or genunchii, \u021bine\u021bi spatele drept \u0219i capul \u00een linie cu coloana vertebral\u0103. Activa\u021bi partea central\u0103.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului: <\/strong>Prin activarea mu\u0219chilor \u0219oldurilor \u0219i spatelui, ridica\u021bi u\u0219or haltera de la sol p\u00e2n\u0103 c\u00e2nd genunchii \u0219i trunchiul sunt drepte. Bara ar trebui s\u0103 se afle chiar \u00een fa\u021ba picioarelor. Dup\u0103 aceea inspira\u021bi, cobor\u00e2\u021bi haltera la sol \u00eentr-un mod controlat. Apoi repeta\u021bi.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>\u00cendoirea spatelui, folosirea greut\u0103\u021bilor nepotrivite, gam\u0103 restr\u00e2ns\u0103 de mi\u0219care, mi\u0219c\u0103ri necontrolate, aplecare capului \u00eenainte sau \u00eenapoi<\/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\/04\/11-Klasicky-mrtvy-tah_2.gif\" alt=\"Cum se execut\u0103 corect \u00eendrept\u0103rile?\" class=\"wp-image-354068\" title=\"Cum se execut\u0103 corect \u00eendrept\u0103rile?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u00cendrept\u0103ri duble cu gantere\/kettlebell<\/h4>\n\n\n\n<p>Ganterele pot fi folosite ca alternativ\u0103 la haltere. Apuca\u021bi ganterele cu o priz\u0103 pronat\u0103 \u0219i ridica\u021bi-le urm\u00e2nd linia din fa\u021ba picioarelor. Pute\u021bi folosi \u0219i kettlebells.  A\u0219eza\u021bi 2 kettlebells \u00een lateralele picioarelor \u0219i executa\u021bi o \u00eendreptare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u00cendrept\u0103ri sumo<\/h4>\n\n\n\n<p>\u00cendrept\u0103rile sumo v\u0103 permit s\u0103 angaja\u021bi mu\u0219chii fesieri \u0219i partea interioar\u0103 a coapselor pu\u021bin mai mult. Sta\u021bi \u00een fa\u021ba hanterei \u00eentr-o pozi\u021bie un pic mai lat\u0103 dec\u00e2t umerii, degetele de la picioare fiind \u00eendreptate \u00een direc\u021bii opuse. Apuca\u021bi haltera la nivelul \u0219oldurilor sau pu\u021bin mai apropiat. Ca \u0219i \u00een cazul \u00eendrept\u0103rilor normale, concentra\u021bi-v\u0103 pe activarea zonei din centru \u0219i pe men\u021binerea spatelui drept.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. \u00cendrept\u0103ri cu bar\u0103 trap<\/h4>\n\n\n\n<p>Ca alternativ\u0103, \u00eencerca\u021bi s\u0103 efectua\u021bi \u00eendrept\u0103rile cu bara trap. Bara trap este util\u0103 \u00een special dac\u0103 suferi\u021bi de afec\u021biuni ce implic\u0103 partea inferioar\u0103 a spatelui, \u00eentruc\u00e2t v\u0103 for\u021beaz\u0103 s\u0103 angaja\u021bi mult mai mult mu\u0219chii picioarelor. Sta\u021bi \u00een mijlocul barei trap, apuca\u021bi m\u00e2nerele din fiecare parte \u0219i efectua\u021bi exerci\u021biul a\u0219a cum a fost descris \u00een cazul \u00eendrept\u0103rilor obi\u0219nuite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,36322,48829,67360,86389,86401\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ramat_cu_bara_din_aplecat\"><\/span>2. Ramat cu bara din aplecat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de start: <\/strong>Sta\u021bi cu picioarele la nivelul \u0219oldurilor \u0219i \u00eendoi\u021bi pu\u021bin genunchii. Apleca\u021bi-v\u0103 pu\u021bin \u00eenainte, \u021bine\u021bi spatele drept, umerii departe de urechi \u0219i capul \u00een linie cu coloana vertebral\u0103. Apuca\u021bi haltera cu o priz\u0103 pronat\u0103 la nivelul umerilor \u0219i ridica\u021bi-o p\u00e2n\u0103 la \u00een\u0103l\u021bimea genunchilor.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului: <\/strong>Ridica\u021bi haltera spre \u0219olduri contract\u00e2nd mu\u0219chii spatelui \u0219i expir\u00e2nd. Cobor\u00e2\u021bi-o din nou la nivelul genunchilor \u00eentr-un mod controlat. Repeta\u021bi.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Arcuirea spatelui, \u00eendreptarea genunchilor, \u00eenclinarea insuficient\u0103 a trunchiului, gam\u0103 restr\u00e2ns\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/01-Pritahovani-osy-v-predklonu-nadmatem.gif\" alt=\"Cum se execut\u0103 corect ramatul cu bara din aplecat?\" class=\"wp-image-353956\" title=\"Cum se execut\u0103 corect ramatul cu bara din aplecat?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ramat cu gantera\/kettlebell din aplecat<\/h4>\n\n\n\n<p>Dac\u0103 nu ave\u021bi o halter\u0103 la \u00eendem\u00e2n\u0103, pute\u021bi efectua acest exerci\u021biu folosind dou\u0103 gantere sau <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebells<\/a>. Apuca\u021bi-le folosind o priz\u0103 pronat\u0103 \u0219i ridica\u021bi-le spre talie. postura ar trebui s\u0103 fie aceea\u0219i ca atunci c\u00e2nd folosi\u021bi o halter\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ramat_la_scripete_din_sezut\"><\/span>3. Ramat la scripete din \u0219ezut<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de start<\/strong>: A\u0219eza\u021bi-v\u0103 pe banc\u0103 cu fa\u021ba spre scripetele inferior. A\u0219eza\u021bi picioarele pe platform\u0103 \u00een partea opus\u0103 a b\u0103ncii. \u021aine\u021bi picioarele u\u0219or \u00eendoite, spatele drept, str\u00e2nge\u021bi omopla\u021bii \u00eenspre centrul spatelui \u0219i capul \u00een linie cu coloana vertebral\u0103. Cu ambele m\u00e2ini, \u021bine\u021bi cu m\u00e2nerele de la ambele capete adaptorul \u00een form\u0103 de V ata\u0219at.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului: <\/strong>Expir\u00e2nd \u0219i contract\u00e2nd mu\u0219chii spatelui, trage\u021bi m\u00e2nerul adaptorului spre abdomen. Umerii ar trebui s\u0103 fie orienta\u021bi \u00eenapoi. \u00cen faza final\u0103 a mi\u0219c\u0103rii, aduce\u021bi umerii \u00eempreun\u0103. Op\u021bional, pute\u021bi men\u021bine aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi, \u00een timp ce respira\u021bi, reveni\u021bi la pozi\u021bia de repaus \u00eentr-un mod controlat \u0219i respecta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Aplecarea \u0219i \u00eenclinare spatelui prea mult \u00eenainte \u0219i \u00eenapoi, arcuirea spatelui, ridicarea umerilor spre urechi, gam\u0103 insuficient\u0103 de mi\u0219care, leg\u0103narea spatelui<\/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\/04\/02-Pritahovani-kladky-v-sede.gif\" alt=\"Cum se execut\u0103 corect ramatul la scripete din \u0219ezut?\" class=\"wp-image-353970\" title=\"Cum se execut\u0103 corect ramatul la scripete din \u0219ezut?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ramat la scripete din \u0219ezut cu priz\u0103 larg\u0103<\/h4>\n\n\n\n<p>Pute\u021bi folosi o bar\u0103 dreapt\u0103 ca ata\u0219ament pentru un aparat cu scripete pe cablu, care permite o priz\u0103 mai larg\u0103. Acest lucru implic\u0103 mu\u0219chii bra\u021belor \u0219i mu\u0219chii trapez. Executa\u021bi \u00een acela\u0219i mod ca \u0219i cu o bar\u0103 V.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Ramat la scripete din \u0219ezut cu o singur\u0103 m\u00e2n\u0103<\/h4>\n\n\n\n<p>Folosirea unui adaptor v\u0103 permite s\u0103 antrena\u021bi fiecare parte separat. Acest lucru v\u0103 ajut\u0103 s\u0103 acorda\u021bi mai mult\u0103 aten\u021bie la implicarea corect\u0103 a mu\u0219chilor.<\/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=\"4_Tractiuni_la_bara_cu_priza_larga\"><\/span>4. Trac\u021biuni la bar\u0103 cu priz\u0103 larg\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de start: <\/strong>Ag\u0103\u021ba\u021bi-v\u0103 de bara de trac\u021biuni folosind priza pronat\u0103 la nivelul umerilor. Activa\u021bi sec\u021biunea median\u0103 \u0219i str\u00e2nge\u021bi omopla\u021bii spre spate \u00een jos.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> \u00cen timp ce expira\u021bi, activa\u021bi mu\u0219chii spatelui \u0219i bra\u021belor \u0219i \u00eencepe\u021bi s\u0103 v\u0103 ridica\u021bi \u00eentr-un mod controlat. Pieptul trebuie s\u0103 fie \u00eendreptat spre bar\u0103. Odat\u0103 ce capul ajunge pu\u021bin peste nivelul barei, \u00eencepe\u021bi s\u0103 cobor\u00e2\u021bi u\u0219or \u00een timp ce inspira\u021bi. Reveni\u021bi la pozi\u021bia de start. Sta\u021bi ag\u0103\u021ba\u021bi de bar\u0103, aduce\u021bi omopla\u021bii \u00eempreun\u0103 \u0219i repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Leg\u0103narea corpului, gam\u0103 insuficient\u0103 de mi\u0219care, arcuirea spatelui, ne\u00eencordarea omopla\u021bilor, folosirea leg\u0103n\u0103rii picioarelor pentru a v\u0103 ridica, \u00eenclinare spre spate excesiv\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/03-Shyby-nadhmatem-siroky-uchop.gif\" alt=\"Cum se execut\u0103 corect trac\u021biunile la bar\u0103 cu priz\u0103 larg\u0103?\" class=\"wp-image-353984\" title=\"Cum se execut\u0103 corect trac\u021biunile la bar\u0103 cu priz\u0103 larg\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Trac\u021biuni la bar\u0103 asistate de banda elastic\u0103<\/h4>\n\n\n\n<p>Dac\u0103 nu pute\u021bi efectua trac\u021biuni f\u0103r\u0103 ajutor, a\u021bi putea folosi o <a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a>. Cu c\u00e2t rezisten\u021ba este mai mare, cu at\u00e2t va oferi mai mult ajutor la trac\u021biuni, f\u0103c\u00e2ndu-le mai u\u0219oare. Ata\u0219a\u021bi banda de bar\u0103 \u0219i pune\u021bi unul sau ambele picioare \u00eenbucla de jos. Odat\u0103 ce at\u00e2rna\u021bi cu o parte din greutate distribuit\u0103 pe band\u0103, executa\u021bi trac\u021biunile a\u0219a cum sunt descrise mai sus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Trac\u021biuni la bar\u0103 asistate de aparat<\/h4>\n\n\n\n<p>Unele s\u0103li sunt echipate cu aparate pentru trac\u021biuni, care v\u0103 permit s\u0103 stabili\u021bi o contragreutate. De fapt aceast\u0103 greutate reduce greutatea corpului pe aparat, f\u0103c\u00e2nd exerci\u021biul mai u\u0219or. Acesta este punctul de start ideal pentru \u00eencep\u0103torii care nu pot efectua o trac\u021biune nici m\u0103car cu ajutorul unei benzi elastice. C\u00e2nd folosi\u021bi un aparat de trac\u021biuni \u00een mod regulat, ar trebui s\u0103 reduce\u021bi treptat contragreutatea, astfel \u00eenc\u00e2t pe parcurs s\u0103 deveni\u021bi mai puternici. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Trac\u021biuni la bar\u0103 cu greut\u0103\u021bi<\/h4>\n\n\n\n<p>De asemenea, exerci\u021biul poate fi mai dificil dac\u0103 folosi\u021bi <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" class=\"ek-link\"><strong>veste cu greut\u0103\u021bi<\/strong><\/a> sau greut\u0103\u021bi suplimentare pe care le a\u0219eza\u021bi \u00eentre genunchi sau le ata\u0219a\u021bi de o <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>centur\u0103 pentru flot\u0103ri la paralele dip belt<\/strong><\/a>. O astfel de centur\u0103 poate fi echipat\u0103 cu pl\u0103ci de greutate suplimentare sau cu kettlebell.<\/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=\"5_Tractiuni_la_scripete_cu_priza_larga\"><\/span>5. Trac\u021biuni la scripete cu priz\u0103 larg\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de start: <\/strong>A\u0219eza\u021bi-v\u0103 cu fa\u021ba spre scripete. A\u0219eza\u021bi toat\u0103 talpa pe saltea. Men\u021bine\u021bi spatele drept \u0219i capul \u00een linie cu coloana vertebral\u0103. Ridica\u021bi bra\u021bele \u0219i apuca\u021bi bara cu o priz\u0103 pronat\u0103 un pic mai dep\u0103rtat\u0103 dec\u00e2t umerii.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului: <\/strong>Trage\u021bi m\u00e2nerul \u00eenspre g\u00e2t \u00een timp ce activa\u021bi mu\u0219chii spatelui \u0219i expira\u021bi. Op\u021bional, pute\u021bi men\u021bine aceast\u0103 pozi\u021bie timp de 1 &#8211; 2 secunde. Inspir\u00e2nd, reveni\u021bi la pozi\u021bia de start \u00eentr-un mod controlat. Repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 insuficient\u0103 de mi\u0219care, aplecare \u00een fa\u021b\u0103 excesiv\u0103 sau \u00eenclinarea spatelui, mi\u0219care leg\u0103nat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/04-Stahovani-horni-kladky-s-sirokym-uchopem-nadhmatem-za-hlavu.gif\" alt=\"Cum se execut\u0103 corect trac\u021biunile la scripete cu priz\u0103 larg\u0103?\" class=\"wp-image-353998\" title=\"Cum se execut\u0103 corect trac\u021biunile la scripete cu priz\u0103 larg\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Tractiuni_la_scripete_cu_priza_supinata\"><\/span>6. Trac\u021biuni la scripete cu priz\u0103 supinat\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de start<\/strong>: A\u0219eza\u021bi-v\u0103 cu fa\u021ba spre scripete. A\u0219eza\u021bi toat\u0103 talpa pe saltea. Men\u021bine\u021bi spatele drept \u0219i capul \u00een linie cu coloana vertebral\u0103. Ridica\u021bi bra\u021bele \u0219i apuca\u021bi bara cu o priz\u0103 supinat\u0103 un pic mai \u00eengust\u0103 dec\u00e2t umerii.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului: <\/strong>Trage\u021bi m\u00e2nerul \u00een fa\u021b\u0103 spre piept \u00een timp ce activa\u021bi mu\u0219chii spatelui \u0219i bra\u021belor \u0219i expira\u021bi. Op\u021bional, pute\u021bi men\u021bine aceast\u0103 pozi\u021bie timp de 1 &#8211; 2 secunde. Inspir\u00e2nd, reveni\u021bi la pozi\u021bia de start \u00eentr-un mod controlat. Repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 insuficient\u0103 de mi\u0219care, aplecare \u00een fa\u021b\u0103 excesiv\u0103 sau \u00eenclinarea spatelui, mi\u0219care leg\u0103nat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/05-Stahovani-horni-kladky-s-uzkym-uchopem-podhmatem-pred-hlavou.gif\" alt=\"Cum se execut\u0103 corect trac\u021biunile la scripete cu priz\u0103 supinat\u0103?\" class=\"wp-image-354012\" title=\"Cum se execut\u0103 corect trac\u021biunile la scripete cu priz\u0103 supinat\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Trac\u021biuni la scripete cu priz\u0103 supinat\u0103 cu o singur\u0103 m\u00e2n\u0103<\/h4>\n\n\n\n<p>Ata\u0219a\u021bi un m\u00e2ner adaptor D de scripete \u0219i apuca\u021bi-l cu o priz\u0103 supinat\u0103. Trage\u021bi spre um\u0103r. Completa\u021bi o serie cu fiecare m\u00e2n\u0103. Astfel pute\u021bi acorda mai mult\u0103 aten\u021bie activ\u0103rii corecte a mu\u0219chilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ramat_cu_gantere_pe_banca_inclinata\"><\/span>7. Ramat cu gantere pe banca \u00eenclinat\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de start: <\/strong>\u00centinde\u021bi-v\u0103 pe o banc\u0103 \u00eenclinat\u0103 la un unghi de 30 &#8211; 45 de grade, cu pieptul pe sp\u0103tar. Men\u021bine\u021bi capul \u00een linie cu coloana vertebral\u0103, iar umerii departe de urechi. \u021aine\u021bi bra\u021bele \u00eentinse \u00een fa\u021ba pieptului \u0219i activa\u021bi-v\u0103 centrul.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului<\/strong>: Ridica\u021bi ganterele spre piept, activ\u00e2nd mu\u0219chii spatelui \u0219i expir\u00e2nd. Coatele ar trebui s\u0103 fie orientate \u00een direc\u021bia opus\u0103 corpului. \u00cen faza final\u0103 a mi\u0219c\u0103rii, aduce\u021bi omopla\u021bii \u00eempreun\u0103. Op\u021bional, pute\u021bi men\u021bine aceast\u0103 pozi\u021bie timp de 1 &#8211; 2 secunde. Reveni\u021bi la pozi\u021bia de start \u00eentr-un mod controlat \u00een timp ce inspira\u021bi. Repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Mi\u0219care leg\u0103nat\u0103, gam\u0103 insuficient\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/06-Pritahy-jednorucek-na-lavici.gif\" alt=\"Cum se execut\u0103 corect ramatul cu gantere pe banca \u00eenclinat\u0103?\" class=\"wp-image-354026\" title=\"Cum se execut\u0103 corect ramatul cu gantere pe banca \u00eenclinat\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ramat cu kettlebell pe banca \u00eenclinat\u0103<\/h4>\n\n\n\n<p>Ca alternativ\u0103, ganterele pot fi \u00eenlocuite cu kettlebells. Exerci\u021biul se efectueaz\u0103 \u00een exact acela\u0219i mod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Ramat cu bara pe banca \u00eenclinat\u0103<\/h4>\n\n\n\n<p>Ganterele pot fi \u00eenlocuite \u0219i cu o halter\u0103. Totu\u0219i, \u00een acest caz, gama de mi\u0219care va fi mai restr\u00e2ns\u0103, activ\u00e2nd mu\u0219chii spatelui \u00eentr-o m\u0103sur\u0103 mai mic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Ramat_cu_gantera_cu_o_singura_mana\"><\/span>8. Ramat cu gantera cu o singur\u0103 m\u00e2n\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de start<\/strong>: Pune\u021bi genunchiul drept pe o banc\u0103 orizontal\u0103, apleca\u021bi-v\u0103 \u00eenainte \u0219i sprijini\u021bi-v\u0103 cu m\u00e2na dreapt\u0103 de banc\u0103, bra\u021bul \u00eentins complet. Men\u021bine\u021bi spatele curbat natural \u0219i capul \u00een linie cu coloana vertebral\u0103. Apuca\u021bi o ganter\u0103 cu m\u00e2na st\u00e2ng\u0103.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Pe m\u0103sur\u0103 ce expira\u021bi, duce\u021bi gantera spre piept. Men\u021bine\u021bi cotul \u00eendreptat \u00een sus, iar spatele \u00eentr-o pozi\u021bie stabil\u0103 pe parcursul exerci\u021biului. Op\u021bional, pute\u021bi men\u021bine aceast\u0103 pozi\u021bie timp de 1 &#8211; 2 secunde. Apoi cobor\u00e2\u021bi gantera \u00eentr-un mod controlat \u00een timp ce inspira\u021bi. Repeta\u021bi exerci\u021biul. Efectua\u021bi c\u00e2te un set pentru fiecare bra\u021b.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 insuficient\u0103 de mi\u0219care, mi\u0219care leg\u0103nat\u0103, arcuirea spatelui.<\/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\/04\/07-Pritahy-jednorucky-v-klece-lavici-zboku.gif\" alt=\"Cum se execut\u0103 corect ramatul cu gantera cu o singur\u0103 m\u00e2n\u0103?\" class=\"wp-image-354040\" title=\"Cum se execut\u0103 corect ramatul cu gantera cu o singur\u0103 m\u00e2n\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ramat cu kettlebell cu o singur\u0103 m\u00e2n\u0103<\/h4>\n\n\n\n<p>Gantera poate fi \u00eenlocuit\u0103 cu <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>. Exerci\u021biul este executat \u00een acela\u0219i mod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Ramat goril\u0103<\/h4>\n\n\n\n<p>Pentru aceast\u0103 variant\u0103 nu ave\u021bi nevoie de o banc\u0103, ci doar de dou\u0103 kettlebells. Sta\u021bi ridica\u021bi cu picioarele la o distan\u021b\u0103 pu\u021bin mai mare dec\u00e2t a umerilor. A\u0219eza\u021bi kettlebells \u00eentre picioare. \u00cendoi\u021bi genunchii \u0219i apleca\u021bi-v\u0103 \u00een fa\u021b\u0103, men\u021bin\u00e2nd spatele drept. Apuca\u021bi ambele kettlebells \u0219i ridica\u021bi-le la piept \u00een timp ce expira\u021bi. Coatele \u00eendoite ar trebui s\u0103 fie orientate \u00een sus. Op\u021bional, pute\u021bi men\u021bine aceast\u0103 pozi\u021bie timp de 1 &#8211; 2 secunde. Cobor\u00e2\u021bi u\u0219or kettlebells \u0219i repeta\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Tractiuni_la_scripete_din_picioare\"><\/span>9. Trac\u021biuni la scripete din picioare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de start: <\/strong>Sta\u021bi cu fa\u021ba spre scripete cu picioarele paralele cu \u0219oldurile. \u00cendoi\u021bi pu\u021bin genunchii \u0219i apleca\u021bi-v\u0103 pu\u021bin \u00een fa\u021b\u0103, men\u021bin\u00e2nd spatele drept. Capul ar trebui s\u0103 fie \u00een linie cu coloana vertebral\u0103, iar umerii l\u0103sa\u021bi. Apuca\u021bi bara dreapt\u0103 ata\u0219at\u0103 de scripete cu o priz\u0103 pronat\u0103 la nivelul umerilor. Bra\u021bele trebuie s\u0103 fie \u00eentinse \u00een fa\u021b\u0103.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului: <\/strong>Trage\u021bi bara spre coapse \u00een timp ce expira\u021bi, \u00eencord\u00e2nd mu\u0219chii spatelui. Concentra\u021bi-v\u0103 pe \u00eencordarea mu\u0219chilor&nbsp;la\u021bi dorsali \u0219i apropierea omopla\u021bilor. De asemenea, concentra\u021bi-v\u0103 \u0219i asupra men\u021binerii centrului activat pe parcursul exerci\u021biului. C\u00e2nd ajunge\u021bi \u00een aceast\u0103 pozi\u021bie, op\u021bional o pute\u021bi men\u021bine timp de 1 &#8211; 2 secunde. Inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia de start \u00eentr-un mod controlat. Repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>arcuirea spatelui, mi\u0219care leg\u0103nat\u0103, gam\u0103 insuficient\u0103 de mi\u0219care, aplicare \u00eenainte excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/10-Stahovani-horni-kladky-s-logom-GFB.gif\" alt=\"Cum se execut\u0103 corect trac\u021biunile la scripete din picioare?\" class=\"wp-image-354054\" title=\"Cum se execut\u0103 corect trac\u021biunile la scripete din picioare?\"\/><\/figure>\n<\/div>\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\">\n<li>Dac\u0103 sunte\u021bi \u00een c\u0103utare de idei de antrenament acas\u0103 pentru antrenarea mu\u0219chilor spatelui, asigura\u021bi-v\u0103 c\u0103 nu rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 de exerci\u021bii care v\u0103 ajut\u0103 s\u0103 ameliora\u021bi durerea de spate<\/strong><\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>.<\/strong><\/a><\/li>\n\n\n\n<li>Pentru a relaxa \u0219i a \u00eentinde mu\u0219chii rigizi ai spatelui, nu rata\u021bi articolul nostru referitor la <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-eficiente-pentru-ameliorarea-durerii-coloanei-cervical-si-toracale\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>12 exerci\u021bii eficiente pentru ameliorarea durerii coloanei cervicale \u0219i toracale.<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 sunte\u021bi \u00een c\u0103utare de exerci\u021bii care v\u0103 vor ajuta s\u0103 dezvolta\u021bi mu\u0219chii spatelui, nu rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=394750\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 cele mai bune exerci\u021bii pentru piept.<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 v\u0103 dori\u021bi s\u0103 extinde\u021bi rutina de antrenament cu c\u00e2teva exerci\u021bii eficiente pentru tricep\u0219i, asigura\u021bi-v\u0103 c\u0103 citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=392885\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 cele mai bune exerci\u021bii pentru triceps<\/strong><\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=392885\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>.<\/strong><\/a><\/li>\n\n\n\n<li>Vre\u021bi s\u0103 afla\u021bi cum s\u0103 planifica\u021bi corect programul de antrenament? Dac\u0103 da, nu rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate &#8211; sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli.<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre gama ideal\u0103 de repet\u0103ri \u00een func\u021bie de obiective, asigura\u021bi-v\u0103 c\u0103 citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>C\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru a pierde \u00een greutate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O musculatur\u0103 a spatelui puternic\u0103 \u0219i bine sculptat\u0103 nu doar arat\u0103 foarte bine, ci contribuie \u0219i la postur\u0103 \u00een timpul antrenamentelor, precum \u0219i \u00een timpul activit\u0103\u021bilor de zi cu zi. <strong>Niciun plan de antrenament nu este complet f\u0103r\u0103 exerci\u021bii fizice eficiente pentru mu\u0219chii spatelui. <\/strong>\u00cenbog\u0103\u021bi\u021bi planul cu \u00eendrept\u0103ri, trac\u021biuni sau ramat \u0219i \u00eencerca\u021bi varia\u021biile disponibile pentru voi. Alte exerci\u021bii eficiente pentru mu\u0219chii spatelui includ <strong>ramatul cu bara T sau hiperextensia<\/strong>. Toate exerci\u021biile enumerate v\u0103 vor ajuta s\u0103 dezvolta\u021bi \u0219i s\u0103 \u00eent\u0103ri\u021bi mu\u0219chii spatelui. Pentru a ob\u021bine cele mai bune rezultate, nu uita\u021bi s\u0103 v\u0103 concentra\u021bi pe tehnica corect\u0103 \u0219i \u00eencercarea cu greut\u0103\u021bi treptat\u0103. Efectua\u021bi exerci\u021biile fizice pentru mu\u0219chii spatelui de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103. C\u00e2nd le planifica\u021bi, nu uita\u021bi niciodat\u0103 s\u0103 lua\u021bi \u00een considerare timpul necesar pentru regenerarea mu\u0219chilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-a fost de ajutor acest articol? Dac\u0103 da, asigura\u021bi-v\u0103 c\u0103 \u00eel distribui\u021bi prietenilor \u0219i \u00eei inspira\u021bi s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 rutina de antrenament al spatelui.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi mu\u0219chii spatelui? \u00cencerca\u021bi aceste 9 exerci\u021bii fizice \u0219i varia\u021biile lor folosind diferite accesorii pentru exerci\u021bii fizice pentru dezvoltarea complex\u0103 a mu\u0219chilor spatelui. <\/p>\n","protected":false},"author":129,"featured_media":354091,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7262,7190,6410],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-414859","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-de-forta","10":"tag-cresterea-masei-musculare","11":"tag-exercitii","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 cele mai bune exerci\u021bii fizice pentru mu\u0219chii spatelui - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cele mai bune exerci\u021bii fizice pentru a cre\u0219te for\u021ba \u0219i volumul mu\u0219chilor spatelui. 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