{"id":426300,"date":"2023-03-28T08:52:03","date_gmt":"2023-03-28T06:52:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=426300"},"modified":"2023-03-28T11:18:12","modified_gmt":"2023-03-28T09:18:12","slug":"genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/","title":{"rendered":"Genuflexiuni: Beneficii, executare corect\u0103 \u0219i cele mai eficiente variante acas\u0103 \u0219i la sal\u0103"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#Ce_sunt_genuflexiunile\" title=\"Ce sunt genuflexiunile?\">Ce sunt genuflexiunile?<\/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\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#5_motive_pentru_a_efectua_genuflexiuni\" title=\"5 motive pentru a efectua genuflexiuni\">5 motive pentru a efectua genuflexiuni<\/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\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#Ce_muschi_folositi_atunci_cand_efectuati_genuflexiuni\" title=\"Ce mu\u0219chi folosi\u021bi atunci c\u00e2nd efectua\u021bi genuflexiuni?\">Ce mu\u0219chi folosi\u021bi atunci c\u00e2nd efectua\u021bi genuflexiuni?<\/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\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#Cum_se_executa_corect_genuflexiunile\" title=\"Cum se execut\u0103 corect genuflexiunile?\">Cum se execut\u0103 corect genuflexiunile?<\/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\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#Care_sunt_cele_mai_frecvente_greseli_facute_in_timpul_genuflexiunilor_si_cum_sa_le_corectati\" title=\"Care sunt cele mai frecvente gre\u0219eli f\u0103cute \u00een timpul genuflexiunilor \u0219i cum s\u0103 le corecta\u021bi?\">Care sunt cele mai frecvente gre\u0219eli f\u0103cute \u00een timpul genuflexiunilor \u0219i cum s\u0103 le corecta\u021bi?<\/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\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#Cele_mai_eficiente_variante_de_genuflexiuni\" title=\"Cele mai eficiente variante de genuflexiuni\">Cele mai eficiente variante de genuflexiuni<\/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\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#Genuflexiuni_cu_propria_greutate\" title=\"Genuflexiuni cu propria greutate\">Genuflexiuni cu propria greutate<\/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\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#Genuflexiuni_cu_greutati\" title=\"Genuflexiuni cu greut\u0103\u021bi\">Genuflexiuni cu greut\u0103\u021bi<\/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\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#Cum_sa_adaugati_genuflexiunile_in_planul_de_antrenament\" title=\"Cum s\u0103 ad\u0103uga\u021bi genuflexiunile \u00een planul de antrenament?\">Cum s\u0103 ad\u0103uga\u021bi genuflexiunile \u00een planul de antrenament?<\/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\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Genuflexiunea este un exerci\u021biu de baz\u0103 complex, care era foarte u\u0219or de executat atunci c\u00e2nd era\u021bi copii. Dar apoi a\u021bi crescut \u0219i dintr-o dat\u0103 nu a\u021bi mai putut s\u0103 o face\u021bi ca \u00eenainte. C\u0103lc\u00e2iele au \u00eenceput s\u0103 se ridice de la sol, iar spatele arcuit amintea de forma carapacei unei \u021bestoase. Pe atunci, \u00een afar\u0103 de c\u00e2teva pedepse \u00een timpul orei de sport, putea\u021bi evita cu succes acest exerci\u021biu dificil. Dar mai t\u00e2rziu a\u021bi realizat c\u0103 dac\u0103 <strong>v\u0103 dori\u021bi picioare \u0219i fese puternice \u0219i bine definite, este destul de greu s\u0103 le ob\u021bine\u021bi f\u0103r\u0103 genuflexiuni.<\/strong> Acum \u00eencerca\u021bi s\u0103 le da\u021bi o nou\u0103 \u0219ans\u0103 \u0219i \u00eenv\u0103\u021ba\u021bi s\u0103 face\u021bi genuflexiuni corect.<\/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=\"Ce_sunt_genuflexiunile\"><\/span>Ce sunt genuflexiunile?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe bun\u0103 dreptate, genuflexiunile sunt considerate <strong>regele tuturor exerci\u021biilor<\/strong> \u0219i se reg\u0103sesc \u00een aproape fiecare rutin\u0103 de antrenament. \u00cen general sunt caracterizate prin mi\u0219carea de \u00eendoire a genunchilor \u0219i a \u0219oldurilor \u00een timp ce men\u021bine\u021bi spatele drept. Aceast\u0103 mi\u0219care angajeaz\u0103 \u00een special mu\u0219chii membrelor inferioare, precum \u0219i partea de mijloc a corpului (centrul), \u00eent\u0103rind eficient aceste zone.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi efectua genuflexiuni cu propria greutate sau cu greut\u0103\u021bi, cum ar fi o <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">halter\u0103<\/a> cu <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\">pl\u0103ci<\/a>, <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere <\/a>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\">kettlebell<\/a>. Totu\u0219i, exist\u0103 \u0219i o serie de alte variante de genuflexiuni precum goblet, bulg\u0103re\u0219ti sau \u00eentr-un singur picior. At\u00e2t sportivii \u00eencep\u0103tori, c\u00e2t \u0219i cei avansa\u021bi vor g\u0103si op\u021biunea care li se potrive\u0219te cel mai bine.<\/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_motive_pentru_a_efectua_genuflexiuni\"><\/span>5 motive pentru a efectua genuflexiuni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Genuflexiunile sunt <strong>excelente pentru versatilitate,<\/strong> \u00eentruc\u00e2t le pute\u021bi include \u00een antrenamentul de \u00eenc\u0103lzire, precum \u0219i \u00een partea principal\u0103 a antrenamentului. Cel mai des se efectueaz\u0103 la sal\u0103, dar se pot efectua \u0219i acas\u0103 sau \u00eentr-o camer\u0103 de hotel. Pute\u021bi chiar economisi bani cu ajutorul genuflexiunilor. De exemplu, \u00een <a class=\"ek-link\" href=\"https:\/\/3seaseurope.com\/romania-squats-bus-ticket-cluj-napoca\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rom\u00e2nia<\/a> (Cluj-Napoca) pute\u021bi ob\u021bine un bilet pentru transportul \u00een comun gratuit dac\u0103 efectua\u021bi dou\u0103zeci de genuflexiuni \u00een dou\u0103 minute. <strong>Care sunt unele dintre celelalte beneficii ale genuflexiunilor?<\/strong><\/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. Dezvolt\u0103 for\u021b\u0103 func\u021bional\u0103<\/h3>\n\n\n\n<p>Picioarele \u0219i fesele noastre pot exercita mult\u0103 for\u021b\u0103, iar genuflexiunile sunt un mod excelent nu numai de a testa ci \u0219i de a \u00eembun\u0103t\u0103\u021bi aceast\u0103 aptitudine. Nu este o coinciden\u021b\u0103 c\u0103 apar\u021bin triatlonului de for\u021b\u0103 \u00eempreun\u0103 cu \u00eempinsul la piept \u0219i \u00eendrept\u0103rile. Conform studiilor au un <strong>efect asem\u0103n\u0103tor asupra dezvolt\u0103rii for\u021bei membrelor inferioare.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Genuflexiunile pot aduce beneficii \u0219i \u00een via\u021ba de zi cu zi. Folosesc chiar mu\u0219chii necesari pentru activit\u0103\u021bile zilnice. Exemple includ statul pe \u0219i ridicatul de pe un scaun, c\u0103ratul obiectelor grele, urcatul sc\u0103rilor sau ridicatul unui creion c\u0103zut pe podea. Dac\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 angaja\u021bi mu\u0219chii corec\u021bi \u00een timpul genuflexiunilor, <strong>reduce\u021bi riscul de accidentare din timpul activit\u0103\u021bilor zilnice.<\/strong> \u00cen acela\u0219i timp, <strong>v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi echilibrul <\/strong>\u0219i, datorit\u0103 unui centru mai func\u021bional, ve\u021bi favoriza \u0219i<strong> postura corect\u0103.<\/strong> <span style=\"color: #ff6600\">[3]<\/span><\/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\/2023\/02\/iStock-1321187782-1124x749.jpg\" alt=\"De ce s\u0103 efectua\u021bi genuflexiuni?\" class=\"wp-image-421141\" width=\"843\" height=\"562\" title=\"De ce s\u0103 efectua\u021bi genuflexiuni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Favorizeaz\u0103 dezvoltarea mu\u0219chilor membrelor inferioare<\/h3>\n\n\n\n<p>Totu\u0219i, acest exerci\u021biu nu v\u0103 va oferi doar for\u021b\u0103, ci \u0219i <b>picioare tonifiante \u0219i<\/b>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fese bine definite<\/strong><\/a>. De aceea ve\u021bi reg\u0103si o variant\u0103 de genuflexiuni \u00een aproape fiecare rutin\u0103 de antrenament axat\u0103 pe definirea mu\u0219chilor fesieri \u0219i a coapselor. Nu trebuie s\u0103 efectua\u021bi 100 de genuflexiuni pe zi cu propria greutate sau alte provoc\u0103ri, de multe ori inutile. \u00cenv\u0103\u021ba\u021bi tehnica potrivit\u0103 \u0219i, \u00een loc s\u0103 ad\u0103uga\u021bi zeci de repet\u0103ri nesf\u00e2r\u0219ite, <strong>cre\u0219te\u021bi treptat greutatea<\/strong> folosind o halter\u0103 sau gantere. Astfel antrenamentul va deveni mult mai eficient \u0219i totodat\u0103 mai distractiv. <span style=\"color: #ff6600\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 fesele \u0219i picioarele bine definite se num\u0103r\u0103 printre obiectivele voastre, nu ar trebui s\u0103 rata\u021bi articolul nostru <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 style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Au ca rezultat \u00eembun\u0103t\u0103\u021birea \u00een alte sporturi<\/h3>\n\n\n\n<p>Picioarele puternice sunt importante pentru powerlifteri, atle\u021bi, cicli\u0219ti, fotbali\u0219ti, juc\u0103tori de hochei \u0219i cam pentru orice alt sportiv la care v\u0103 mai pute\u021bi g\u00e2ndi. De aceea genuflexiunile de diferite forme sunt incluse \u00een antrenamentul de for\u021b\u0103 al sportivilor de rezisten\u021b\u0103 sau al juc\u0103torilor de sporturi \u00een echip\u0103. Pentru atle\u021bi, \u00een special sprinterii, cei care practic\u0103 s\u0103rituri \u00een lungime \u0219i \u00een\u0103l\u021bime, genuflexiunile sunt cu at\u00e2t mai semnificative \u00een antrenament. Au nevoie de cea mai bun\u0103 recuperare posibil\u0103 a <strong>vitezei \u0219i dinamicii.<\/strong> Iar genuflexiunile cu s\u0103ritur\u0103 sau genuflexiunile cu s\u0103ritur\u0103 pe o cutie \u00eei ajut\u0103 eficient.<span style=\"color: #ff6600\"> [4]<\/span><\/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\/2023\/02\/iStock-1367872098-1124x670.jpg\" alt=\"Beneficiile genuflexiunilor pentru atle\u021bi\" class=\"wp-image-421156\" width=\"843\" height=\"503\" title=\"Beneficiile genuflexiunilor pentru atle\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1124x670.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-400x239.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1536x916.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-2048x1221.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sus\u021bin mobilitatea<\/h3>\n\n\n\n<p>Pe m\u0103sur\u0103 ce \u00eenv\u0103\u021ba\u021bi s\u0103 face\u021bi genuflexiuni corecte \u0219i suficient de joase, <strong>ve\u021bi dezvolta \u0219i mobilitate (libertate de mi\u0219care) \u00een \u0219olduri, genunchi \u0219i glezne.<\/strong> \u0218i crede\u021bi-m\u0103, func\u021bioneaz\u0103 mai bine dec\u00e2t \u00eentinderile statice. Buna mobilitate \u0219i flexibilitate a articula\u021biilor este benefic\u0103 \u0219i \u00een via\u021ba de zi cu zi. De fapt, reduce riscul de accidentare din timpul altor activit\u0103\u021bi fizice. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ard mai multe calorii<\/h3>\n\n\n\n<p>Genuflexiunile sunt un exerci\u021biu complex care implic\u0103 mu\u0219chii fesieri, coapsele \u0219i mul\u021bi al\u021bi mu\u0219chi. Ace\u0219tia folosesc mult\u0103 energie pentru a func\u021biona, lucru care se traduce prin<strong> mai multe calorii arse<\/strong> dec\u00e2t atunci c\u00e2nd efectua\u021bi flexii \u0219i alte exerci\u021bii cu o singur\u0103 articula\u021bie. \u00cen plus, dup\u0103 genuflexiunile cu greut\u0103\u021bi, ca \u0219i \u00een cazul oric\u0103rei alte sesiuni de antrenament de for\u021b\u0103, v\u0103 pute\u021bi bucura de o cantitate mai mare de calorii arse (EPOC). Apare un <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-accelerati-metabolismul-si-sa-ardeti-mai-mult\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>metabolism<\/strong><\/a> accelerat datorit\u0103 procesului de recuperare \u0219i continu\u0103 p\u00e2n\u0103 la 72 de ore dup\u0103 antrenament. Ve\u021bi aprecia acest beneficiu \u00een special c\u00e2nd dori\u021bi s\u0103 pierde\u021bi \u00een greutate. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi mai multe despre beneficiile antrenamentului de for\u021b\u0103 \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/dieta-antrenament-cardio-si-de-forta-ce-este-mai-indicat-pentru-a-pierde-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Diet\u0103, cardio \u0219i antrenament de for\u021b\u0103. Ce este mai indicat pentru a pierde \u00een greutate?<\/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\/2023\/02\/IMG_2993-1124x749.jpg\" alt=\"Genuflexiunile \u0219i pierderea \u00een greutate\" class=\"wp-image-421171\" width=\"843\" height=\"562\" title=\"Genuflexiunile \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-2048x1365.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=\"Ce_muschi_folositi_atunci_cand_efectuati_genuflexiuni\"><\/span>Ce mu\u0219chi folosi\u021bi atunci c\u00e2nd efectua\u021bi genuflexiuni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Genuflexiunile sunt un exerci\u021biu care implic\u0103 mai multe articula\u021bii care pot <strong>angaja aproape to\u021bi mu\u0219chii din corp.<\/strong> \u00cen cazul formei sale de baz\u0103, implic\u0103 \u00een special partea inferioar\u0103 a corpului. Dac\u0103 \u00eencerca\u021bi alte op\u021biuni, precum genuflexiuni cu ridicare halterei deasupra capului, ve\u021bi angaja \u0219i umerii, bra\u021bele \u0219i spatele.<\/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\">\u00centr-o genuflexiune clasic\u0103 cu propria greutate, angaja\u021bi \u00een special:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>cvadricep\u0219ii (quadriceps femoris)<\/li><li>mu\u0219chii posteriori ai coapselor (hamstrings)<\/li><li>mu\u0219chii fesieri (gluteus maximus, medius \u0219i minimus)<\/li><li>flexorii \u0219oldurilor<\/li><li>mu\u0219chiul mare triangular (adductor magnus)<\/li><li>mu\u0219chii gambei (triceps surae)<\/li><li>mu\u0219chii sistemului de stabilizare a coloanei profund (DSS) sau centrul (mu\u0219chi abdominali, extensori spinali, diafragm\u0103, mu\u0219chi pelvici) <span style=\"color: #ff6600\">[7-8]<\/span><\/li><\/ul>\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\">\u00cen genuflexiunile cu greut\u0103\u021bi, \u00een cazul altor variante, pute\u021bi angaja:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>mu\u0219chii spatelui<\/li><li>umerii<\/li><li>mu\u0219chii bra\u021belor (biceps, triceps, antebra\u021be)<\/li><\/ul>\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\/2023\/02\/iStock-488252422-1124x725.jpg\" alt=\"Cum se execut\u0103 genuflexiunile?\" class=\"wp-image-421186\" width=\"843\" height=\"544\" title=\"Cum se execut\u0103 genuflexiunile?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1124x725.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1536x990.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-2048x1321.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=\"Cum_se_executa_corect_genuflexiunile\"><\/span>Cum se execut\u0103 corect genuflexiunile?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uneori, drumul spre o genuflexiune perfect\u0103 poate fi lung \u0219i dificil. Corpul \u0219i trecutul sportiv al fiec\u0103rei persoane este diferit \u0219i nu oricine \u00eenva\u021b\u0103 s\u0103 fac\u0103 genuflexiuni dup\u0103 c\u00e2teva vizite la sal\u0103. Dar efortul merit\u0103 \u00eentotdeauna. <strong>La \u00eenceput concentra\u021bi-v\u0103 pe tehnica potrivit\u0103.<\/strong> Nu ezita\u021bi s\u0103 v\u0103 antrena\u021bi doar cu propria greutate, iar apoi s\u0103 include\u021bi o halter\u0103 pe care treptat ve\u021bi ad\u0103uga greut\u0103\u021bi. Dar nu exagera\u021bi cu ritmul \u00een care ad\u0103uga\u021bi greut\u0103\u021bi pe halter\u0103. Re\u021bine\u021bi \u00eentotdeauna c\u0103 <strong>executarea corect\u0103 primeaz\u0103 \u00een fa\u021ba greut\u0103\u021bii ridicate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi cum s\u0103 stabili\u021bi greutatea \u00een func\u021bie de obiectiv, afla\u021bi din articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce greutate s\u0103 ridica\u021bi pentru dezvoltarea masei musculare, for\u021b\u0103 \u0219i pierdere \u00een greutate?<\/strong><\/a><\/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 v\u0103 \u00eenc\u0103lzi\u021bi pentru genuflexiuni?<\/h3>\n\n\n\n<p>\u00cenainte de a \u00eencepe s\u0103 face\u021bi genuflexiuni, nu ar trebui s\u0103 uita\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi \u0219i s\u0103 v\u0103 mi\u0219ca\u021bi tot corpul. Totu\u0219i, o mare parte dintre voi au stat jos la serviciu sau la facultate \u00eenainte de a merge la sal\u0103 sau \u00een col\u021bul pentru exerci\u021bii de acas\u0103. Prin urmare, trebuie s\u0103<strong> trezi\u021bi pu\u021bin mu\u0219chii \u0219i s\u0103 preg\u0103ti\u021bi corpul pentru solicitare.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a v\u0103 \u00eenc\u0103lzi, s\u0103ri\u021bi vreo 2\u20133 minute, s\u0103ri\u021bi coarda sau alerga\u021bi pe loc. Dac\u0103 ave\u021bi un aparat pentru cardio (biciclet\u0103 de exerci\u021bii, band\u0103 de alergare sau aparat de v\u00e2slit), nu ezita\u021bi s\u0103-l folosi\u021bi pentru \u00eenc\u0103lzire. Apoi muta\u021bi-v\u0103 pe o <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea fitness<\/a>. Mai \u00eent\u00e2i, \u00eentinde\u021bi \u00eencheieturile \u00eentregului corp, apoi concentra\u021bi-v\u0103 mai mult pe \u0219olduri \u0219i genunchi, de care ve\u021bi avea nevoie cel mai mult \u00een timpul genuflexiunilor.<\/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\">Cum s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi \u0219oldurile \u0219i genunchii?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Rotirea \u0219oldurilor:<\/strong> Sta\u021bi pe podea cu spatele drept. \u00cendoi\u021bi genunchii la un unghi de aproximativ nou\u0103zeci de grade \u0219i roti\u021bi-i astfel \u00eenc\u00e2t s\u0103 fie orienta\u021bi \u00een aceea\u0219i direc\u021bie. Apoi, folosind mi\u0219carea \u0219oldurilor, ridica\u021bi-i \u0219i \u00eendrepta\u021bi-i \u00een direc\u021bia opus\u0103. picioarele \u0219i fesele r\u0103m\u00e2n pe saltea. Pute\u021bi \u021bine bra\u021bele \u00een spatele corpului sau le pute\u021bi \u00eendrepta. Face\u021bi acest lucru de cel pu\u021bin patru ori pe fiecare parte. Treptat, pe m\u0103sur\u0103 ce se relaxeaz\u0103 \u0219oldurile, ar trebui s\u0103 sim\u021bi\u021bi o libertate mai mare de mi\u0219care.<\/li><li><strong>Rotirea genunchiului \u00een fandare:<\/strong> Face\u021bi fand\u0103ri \u00eenainte pe un singur picior, a\u0219ez\u00e2nd u\u0219or genunchiul piciorului din spate pe saltea \u0219i \u021bine\u021bi palmele pe genunchiul din fa\u021b\u0103 sau pe podea. Apoi \u00eencepe\u021bi s\u0103 roti\u021bi genunchiul din fa\u021b\u0103, mai \u00eent\u00e2i \u00eentr-o parte, apoi \u00een cealalt\u0103. \u00cencerca\u021bi s\u0103 pune\u021bi genunchiul din fa\u021b\u0103 deasupra piciorului \u00een timp ce-l roti\u021bi.<\/li><li>La final, face\u021bi c\u00e2teva genuflexiuni cu propria greutate sau pute\u021bi folosi un <a href=\"https:\/\/gymbeam.ro\/sistem-de-antrenament-tip-suspensie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sistem de antrenament tip suspensie<\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi face \u0219i <strong>exerci\u021bii pentru fesieri cu o <\/strong><a href=\"https:\/\/gymbeam.ro\/elastice-pentru-fitness-si-extensoare\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>band\u0103<\/strong><\/a> \u00een antrenamentul de \u00eenc\u0103lzire pentru a v\u0103 ajuta s\u0103 activa\u021bi mu\u0219chii gluteali \u0219i ai picioarelor. Pute\u021bi g\u0103si unele exerci\u021bii, de exemplu, \u00een articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 de exerci\u021bii cu benzile elastice pentru \u00eentregul corp.<\/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\/2023\/02\/DSCF0197-1124x749.jpg\" alt=\"Cum ar trebui s\u0103 v\u0103 preg\u0103ti\u021bi pentru genuflexiuni?\" class=\"wp-image-421201\" width=\"843\" height=\"562\" title=\"Cum ar trebui s\u0103 v\u0103 preg\u0103ti\u021bi pentru genuflexiuni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce tip de \u00eenc\u0103l\u021b\u0103minte ar trebui s\u0103 purta\u021bi pentru genuflexiuni?<\/h4>\n\n\n\n<p>Tehnica de efectuare a genuflexiunilor corect\u0103 este sus\u021binut\u0103 \u0219i de selectarea \u00eenc\u0103l\u021b\u0103mintei potrivite. Pentru genuflexiunile cu greut\u0103\u021bi, pantofii compac\u021bi cu talp\u0103 plat\u0103 sunt ideali pentru <strong>a asigura o stabilitate mai bun\u0103.<\/strong> \u0218i dac\u0103 sunte\u021bi serio\u0219i \u00een privin\u021ba antrenamentului de for\u021b\u0103, investi\u021bi \u00een pantofi pentru ridicarea de greut\u0103\u021bi de calitate care au c\u0103lc\u00e2iul ridicat. Acesta cre\u0219te libertatea de mi\u0219care a gleznei, permi\u021b\u00e2nd o genuflexiune mai ad\u00e2nc\u0103 \u0219i mai stabil\u0103. Totu\u0219i, unele persoane se simt mai confortabil s\u0103 fac\u0103 genuflexiuni \u00een&nbsp; pantofi decupa\u021bi sau descul\u021bi. \u00cen timp ce acest lucru permite contact maxim cu salteaua \u0219i libertate mai mare de mi\u0219care a piciorului, vine \u0219i cu stabilitate mai mic\u0103 \u0219i risc mai mare de accidentare.<\/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 tehnica de efectuare a genuflexiunilor corect\u0103 ?<\/h3>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 uita\u021bi de jum\u0103t\u0103\u021bile de genuflexiuni <em>instafriendly<\/em> cu spatele arcuit, care sunt concepute pentru a face orice altceva \u00een afar\u0103 de a demonstra o genuflexiune corect\u0103. Deoarece o genuflexiune de calitate arat\u0103 diferit. Aceasta este mai joas\u0103, spatele \u00ee\u0219i men\u021bine curba natural\u0103, etc. De asemenea, re\u021bine\u021bi c\u0103 nu participa\u021bi la o competi\u021bie de genuflexiuni. Mai degrab\u0103 a\u021bi face o genuflexiune corect\u0103 dec\u00e2t 5 genuflexiuni de m\u00e2ntuial\u0103 cu viteza luminii. Haide s\u0103 vedem cum ar trebui s\u0103 arate o <strong>genuflexiune clasic\u0103 cu propria greutate<\/strong> executat\u0103 corect.<\/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\">Pozi\u021bia de baz\u0103:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Sta\u021bi cu picioarele dep\u0103rtate cam la nivelul umerilor, men\u021bin\u00e2nd greutatea pe \u00eentreaga suprafa\u021b\u0103 a piciorului.<\/li><li>\u021aine\u021bi g\u00e2tul \u00een linie cu trunchiul, men\u021bin\u00e2nd o linie dreapt\u0103 de la cap \u00eenspre \u0219olduri, privirea \u00eenainte, umerii tra\u0219i \u00een spate \u0219i \u00een jos, spatele \u00eentr-o curb\u0103 natural\u0103 \u0219i pieptul deschis, cu privirea \u00eenainte.<\/li><li>\u00centinde\u021bi bra\u021bele \u00een fa\u021b\u0103 sau \u00eencruci\u0219a\u021bi-le la piept pentru un echilibru mai bun. <span style=\"color: #ff6600\">[9]<\/span><\/li><\/ul>\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\">Executare:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Inspira\u021bi \u0219i mi\u0219ca\u021bi pelvisul spre spate \u0219i \u00een jos pentru a executa o genuflexiune. La \u00eenceputul mi\u0219c\u0103rii, imagina\u021bi-v\u0103 c\u0103 sta\u021bi pe un scaun invizibil.<\/li><li>Ave\u021bi grij\u0103 la curbarea \u0219i arcuirea spatelui \u00een regiunea toracic\u0103 \u0219i lombar\u0103 a coloanei vertebrale, precum \u0219i la \u00eencordarea excesiv\u0103 a feselor.<\/li><li>Alege\u021bi ad\u00e2ncimea genuflexiunii astfel \u00eenc\u00e2t s\u0103 men\u021bine\u021bi curbura natural\u0103 a coloanei vertebrale. Totu\u0219i, \u00eencerca\u021bi s\u0103 ajunge\u021bi m\u0103car \u00eentr-o pozi\u021bie \u00een care \u0219oldurile s\u0103 fie mai jos dec\u00e2t genunchii (sub paralel\u0103).<\/li><li>Axa genunchiului, gleznei \u0219i degetului mare de la picior ar trebui s\u0103 r\u0103m\u00e2n\u0103 \u00een aceea\u0219i linie. Nu trage\u021bi genunchii spre interior.<\/li><li>Nu men\u021bine\u021bi aceast\u0103 pozi\u021bie mai mult de 1 secund\u0103. \u00cen caz contrar, a\u021bi putea pierde tensiunea necesar\u0103 din mu\u0219chi.<\/li><li>Expira\u021bi, ridica\u021bi-v\u0103 u\u0219or activ\u00e2nd mu\u0219chii feselor \u0219i partea din fa\u021b\u0103 a coapselor.<\/li><li>Ap\u0103sa\u021bi \u00eentreaga suprafa\u021b\u0103 a t\u0103lpii \u00een saltea ca \u0219i cum a\u021bi \u00eencerca s\u0103 v\u0103 dep\u0103rta\u021bi de sol.<\/li><li>Apoi repeta\u021bi.<\/li><li>\u021aine\u021bi mi\u0219c\u0103rile sub control \u00een fiecare moment. <span style=\"color: #ff6600\">[9]<\/span><\/li><\/ul>\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\">Respira\u021bie:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Imagina\u021bi-v\u0103 c\u0103 sunte\u021bi un scafandru care urmeaz\u0103 s\u0103 se scufunde.<\/li><li>\u00cen pozi\u021bia ini\u021bial\u0103, inspira\u021bi ad\u00e2nc pentru a \u00eent\u0103ri abdomenul.<\/li><li>Executa\u021bi o genuflexiune \u0219i apoi \u00eencepe\u021bi treptat s\u0103 v\u0103 ridica\u021bi \u00een timp ce expira\u021bi. Totu\u0219i, pentru unele persoane ar putea fi confortabil s\u0103 expire complet c\u00e2nd se afl\u0103 \u00een pozi\u021bia superioar\u0103.<\/li><li>Inspira\u021bi ad\u00e2nc din nou \u0219i repeta\u021bi.<\/li><li>Pute\u021bi folosi o <a href=\"https:\/\/gymbeam.ro\/centuri-pentru-antrenament\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">centur\u0103 fitness<\/a> c\u00e2nd ridica\u021bi greut\u0103\u021bi mai mari. Acest lucru nu doar v\u0103 va ajut\u0103 s\u0103 v\u0103 \u00eent\u0103ri\u021bi mijlocul, ci v\u0103 poate \u00eenv\u0103\u021ba \u0219i cum s\u0103 respira\u021bi corect. Doar concentra\u021bi-v\u0103 s\u0103 o \u00eentinde\u021bi pe toate p\u0103r\u021bile \u00een timp ce inspira\u021bi.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul tehnicii genuflexiunilor este important de men\u021bionat \u0219i faptul c\u0103 <strong>fiecare dintre voi v\u0103 ve\u021bi sim\u021bi confortabil \u00eentr-o pozi\u021bie pu\u021bin diferit\u0103.<\/strong> Acest lucru se datoreaz\u0103 anatomiei diferite, cum ar fi lungimea coapselor, precum \u0219i mobilitatea general\u0103. Unele persoane au o postur\u0103 mai lat\u0103 sau mai \u00eengust\u0103, unii pot face genuflexiunea p\u00e2n\u0103 aproape de podea ca \u00een<em> genuflexiunea ass to grass. <\/em>\u00cen acela\u0219i timp, al\u021bii vor avea doar c\u00e2\u021biva centimetri sub linia paralel\u0103 a coapselor cu solul. Totu\u0219i, cu antrenament, tehnica voastr\u0103 se va modifica \u0219i \u00een mod ideal se va \u00eembun\u0103t\u0103\u021bi.<\/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\/2023\/02\/iStock-1421570796-1124x749.jpg\" alt=\"Tehnica de a executa corect genuflexiuni\" class=\"wp-image-421219\" width=\"843\" height=\"562\" title=\"Tehnica de a executa corect genuflexiuni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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\">La ce s\u0103 fi\u021bi aten\u021bi atunci c\u00e2nd efectua\u021bi genuflexiuni?<\/h3>\n\n\n\n<p>Probabil v\u0103 aminti\u021bi de vremurile c\u00e2nd genunchiul peste degetele de la picioare era considerat o gre\u0219eal\u0103. Oamenii credeau \u00een mod gre\u0219it c\u0103 acest lucru suprasolicit\u0103 genunchii \u0219i f\u0103ceau doar jum\u0103tate de genuflexiune pentru a fi siguri. Din fericire, \u00een prezent, avem dovezi \u0219tiin\u021bifice c\u0103 acest lucru este un mit. Mai degrab\u0103, <strong>o libertate mai mare de mi\u0219care reprezint\u0103 un beneficiu pentru genunchi<\/strong> (dac\u0103 sunt s\u0103n\u0103to\u0219i) \u0219i nu ajunge\u021bi la tehnica de efectuare corect\u0103 a genuflexiunilor dec\u00e2t dac\u0103 mi\u0219ca\u021bi genunchi peste degete. Totu\u0219i, exist\u0103 \u0219i alte gre\u0219eli care nu numai v\u0103 vor face s\u0103 pierde\u021bi rezultatele, ci \u0219i <strong>vor periclita s\u0103n\u0103tatea spatelui \u0219i a \u00eentregului sistem musculo-scheletic.<\/strong> <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_cele_mai_frecvente_greseli_facute_in_timpul_genuflexiunilor_si_cum_sa_le_corectati\"><\/span>Care sunt cele mai frecvente gre\u0219eli f\u0103cute \u00een timpul genuflexiunilor \u0219i cum s\u0103 le corecta\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Arcuirea spatelui:<\/strong> Arcuirea excesiv\u0103 a coloanei toracale \u0219i lombare este o gre\u0219eal\u0103 \u00eent\u00e2lnit\u0103 probabil cel mai des la sal\u0103. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi spatele \u00eentr-o pozi\u021bie natural\u0103, chiar \u0219i \u00een detrimentul unei genuflexiuni care nu este suficient de joas\u0103.<\/li><li><strong>Libertate de mi\u0219care redus\u0103:<\/strong> Jum\u0103tate de genuflexiuni \u00eenseamn\u0103 jum\u0103tate de rezultat, deoarece o genuflexiune mai joas\u0103 angajeaz\u0103 mai mul\u021bi mu\u0219chi din fese \u0219i picioare. O \u00eenc\u0103lzire corect\u0103 a \u0219oldurilor \u00eenainte de antrenament sau folosirea accesoriului <a href=\"https:\/\/gymbeam.ro\/squat-wedge-block-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">squat wedge blocks<\/a>, v\u0103 pot ajuta cu o mobilitate mai bun\u0103.<\/li><li><strong>\u00cenclinare \u00een fa\u021b\u0103 sau \u00een spate:<\/strong> Acest lucru este provocat cel mai des de greutate distribuit\u0103 incorect pe picioare. \u00cencerca\u021bi s\u0103 distribui\u021bi greutate uniform pe toat\u0103 suprafa\u021ba piciorului.<\/li><li><strong>Ridicare c\u0103lc\u00e2ielor de pe podea:<\/strong> Acest lucru are leg\u0103tur\u0103 cu punctul anterior. C\u0103lc\u00e2iele ar trebui s\u0103 fie fixate ferm pe podea tot timpul.<\/li><li><strong>Rotirea genunchilor \u00eenspre interior:<\/strong> Aceast\u0103 gre\u0219eal\u0103 poate provoca leziuni ale ligamentelor genunchiului \u0219i pune presiune inutil\u0103 pe genunchi. Concentra\u021bi-v\u0103 s\u0103 men\u021bine\u021bi genunchii spre exterior tot timpul. O <strong><a href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a><\/strong> v\u0103 poate ajuta \u00een acest caz dac\u0103 o a\u0219eza\u021bi deasupra genunchilor \u0219i \u00eencerca\u021bi s\u0103 o men\u021bine\u021bi sub tensiune \u00een timp ce face\u021bi genuflexiuni.<span style=\"color: #ff6600\"> [11]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 place antrenamentul de for\u021b\u0103 \u0219i vre\u021bi s\u0103 afla\u021bi care sunt cele mai frecvente gre\u0219eli, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gre\u0219eli \u00een antrenament pe care aproape toat\u0103 lumea le face.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Cele_mai_eficiente_variante_de_genuflexiuni\"><\/span>Cele mai eficiente variante de genuflexiuni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iat\u0103 cele mai bune variante de genuflexiuni cu propria greutate sau cu greut\u0103\u021bi. Pentru fiecare ve\u021bi g\u0103si <strong>executarea corect\u0103, gre\u0219eli frecvente \u0219i alte modific\u0103ri.<\/strong> De asemenea, ve\u021bi afla care mu\u0219chi sunt implica\u021bi cel mai mult. Re\u021bine\u021bi regulile de baz\u0103 pentru o genuflexiune corect\u0103, cum ar fi s\u0103 men\u021bine\u021bi spatele \u00eentr-o pozi\u021bie natural\u0103, s\u0103 respira\u021bi corect \u0219i s\u0103 v\u0103 activa\u021bi centrul.<\/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=\"Genuflexiuni_cu_propria_greutate\"><\/span>Genuflexiuni cu propria greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Genuflexiuni clasice<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, cam la nivelul umerilor. Greutatea ar trebui distribuit\u0103 \u00een mod egal pe \u00eentreaga suprafa\u021b\u0103 a piciorului.<\/li><li><strong>Executare:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi pelvisul spre spate \u0219i \u00een jos pentru a executa o genuflexiune. Fi\u021bi aten\u021bi s\u0103 nu alinia\u021bi gre\u0219it spatele \u00een zonele lombar\u0103 \u0219i toracic\u0103 ale coloanei vertebrale. Alege\u021bi ad\u00e2ncimea genuflexiunii astfel \u00eenc\u00e2t s\u0103 men\u021bine\u021bi curbura natural\u0103 a coloanei vertebrale. Axa genunchiului, gleznei \u0219i degetului mare de la picior ar trebui s\u0103 r\u0103m\u00e2n\u0103 \u00een aceea\u0219i linie. \u00cen timp ce expira\u021bi, folosi\u021bi mu\u0219chii feselor \u0219i partea din fa\u021b\u0103 a coapselor pentru a v\u0103 ridica u\u0219or. Apoi repeta\u021bi.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Spate curbat, libertate de mi\u0219care redus\u0103, aplecat \u00een fa\u021b\u0103, genunchi spre interior, greutate distribuit\u0103 inegal, aterizare \u00een fa\u021b\u0103 pe v\u00e2rfuri sau \u00een spate pe c\u0103lc\u00e2ie.<\/li><li><strong>Variante ale exerci\u021biului:<\/strong> Genuflexiuni \u00eentr-un picior, genuflexiuni pumps, genuflexiuni cu s\u0103ritur\u0103.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Cvadricep\u0219i, fese.<\/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\/2023\/02\/drep.gif\" alt=\"Cum se execut\u0103 genuflexiunile?\" class=\"wp-image-421253\" title=\"Cum se execut\u0103 genuflexiunile?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Genuflexiuni cu s\u0103ritur\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, cam la nivelul umerilor. Greutatea ar trebui distribuit\u0103 \u00een mod egal pe \u00eentreaga suprafa\u021b\u0103 a piciorului.<\/li><li><strong>Executare:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi pelvisul spre spate \u0219i \u00een jos pentru a executa o genuflexiune. Alege\u021bi ad\u00e2ncimea genuflexiunii astfel \u00eenc\u00e2t s\u0103 men\u021bine\u021bi curbura natural\u0103 a coloanei vertebrale. Axa genunchiului, gleznei \u0219i degetului mare de la picior ar trebui s\u0103 r\u0103m\u00e2n\u0103 \u00een aceea\u0219i linie. \u00cen timp ce expira\u021bi, folosi\u021bi mu\u0219chii feselor \u0219i partea din fa\u021b\u0103 a coapselor pentru a efectua o s\u0103ritur\u0103. \u00cen pozi\u021bia ridicat, inspira\u021bi, apoi reveni\u021bi \u00een pozi\u021bia de genuflexiune \u0219i repeta\u021bi s\u0103ritura.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Spate curbat, libertate de mi\u0219care redus\u0103, aplecat \u00een fa\u021b\u0103, genunchi spre interior, greutate distribuit\u0103 inegal, aterizare \u00een fa\u021b\u0103 pe v\u00e2rfuri sau \u00een spate pe c\u0103lc\u00e2ie.<\/li><li><strong>Variante ale exerci\u021biului:<\/strong> \u00cen faza ridicat, ad\u0103uga\u021bi o nou\u0103 s\u0103ritur\u0103 cu genunchii la piept (s\u0103ritur\u0103 Tuck).<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Cvadricep\u0219i, fese, gambe.<\/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\/2023\/02\/drep-s-vyskokem.gif\" alt=\"Cum se execut\u0103 genuflexiunile cu s\u0103ritur\u0103?\" class=\"wp-image-421268\" title=\"Cum se execut\u0103 genuflexiunile cu s\u0103ritur\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Genuflexiuni split bulg\u0103re\u0219ti<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een fa\u021ba unui scaun, a unei b\u0103nci sau a unei cutii cu picioarele dep\u0103rtate la nivelul \u0219oldurilor. A\u0219eza\u021bi un picior pe cutia sau banca din spatele vostru \u0219i m\u00e2inile \u00een lateral.<\/li><li><strong>Executare:<\/strong> Inspira\u021bi, \u00eendoi\u021bi genunchiul piciorului din fa\u021b\u0103 \u0219i face\u021bi o fandare. \u00cen pozi\u021bia de jos, pute\u021bi atinge u\u0219or salteaua cu genunchiul piciorului din spate. Apoi, inspira\u021bi, ridica\u021bi-v\u0103 \u0219i executa\u021bi imediat o alt\u0103 repetare. Dup\u0103 ce a\u021bi f\u0103cut un set, schimba\u021bi piciorul \u0219i face\u021bi acela\u0219i exerci\u021biu cu cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Libertate de mi\u0219care redus\u0103, coordonare slab\u0103 a mi\u0219c\u0103rilor.<\/li><li><strong>Variante de exerci\u021biu:<\/strong> Genuflexiuni split bulg\u0103re\u0219ti cu s\u0103ritur\u0103.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Partea din fa\u021b\u0103 \u0219i din spate a coapselor, fese.<\/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\/2023\/02\/bulharske-drepy.gif\" alt=\"Cum se execut\u0103 genuflexiunile bulg\u0103re\u0219ti?\" class=\"wp-image-421283\" title=\"Cum se execut\u0103 genuflexiunile bulg\u0103re\u0219ti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Rezemat la perete<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi cu spatele rezemat de un perete, sprijini\u021bi-v\u0103 de el \u0219i cobor\u00e2\u021bi \u00een pozi\u021bia de genuflexiune, ideal suficient de jos astfel \u00eenc\u00e2t coapsele s\u0103 fie paralele cu solul sau mai jos. Men\u021bine\u021bi picioarele pe podea \u0219i a\u0219eza\u021bi m\u00e2inile pe coapse.<\/li><li><strong>Executare:<\/strong> Respira\u021bi constant \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie cel pu\u021bin dou\u0103zeci de secunde. Acest exerci\u021biu devine pu\u021bin mai dificil dac\u0103 nu \u021bine\u021bi m\u00e2inile pe coapse, ci le l\u0103sa\u021bi s\u0103 at\u00e2rne pe l\u00e2ng\u0103 corp.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Durat\u0103 de men\u021binere a pozi\u021biei scurt\u0103, pozi\u021bie de genuflexiune care nu este suficient de ad\u00e2nc\u0103.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Cvadricep\u0219i, fese.<\/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\/2023\/02\/wall-sit.gif\" alt=\"Cum se execut\u0103 rezematul la perete?\" class=\"wp-image-421298\" title=\"Cum se execut\u0103 rezematul la perete?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Genuflexiuni \u00eentr-un picior cu sprijin pe cutie<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi cu spatele sprijinit de o cutie (banc\u0103) cu picioarele dep\u0103rtate la nivelul \u0219oldurilor. \u00centinde\u021bi bra\u021bele \u00een laterale.<\/li><li><strong>Executare:<\/strong> Transfera\u021bi greutatea pe piciorul drept \u0219i ridica\u021bi piciorul st\u00e2ng. Inspira\u021bi, \u00eendoi\u021bi genunchiul piciorului de sprijin \u0219i cobor\u00e2\u021bi \u00een pozi\u021bia de genuflexiune sprijinit de cutie. Atinge\u021bi cutia cu fesele \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi, folosind mu\u0219chii feselor \u0219i coapselor. Apoi repeta\u021bi \u0219i alterna\u021bi picioarele.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Libertate de mi\u0219care redus\u0103, mi\u0219c\u0103ri necontrolate, arcuirea spatelui.<\/li><li><strong>Variante ale exerci\u021biului:<\/strong> Genuflexiuni \u00eentr-un picior f\u0103r\u0103 cutie, cu o bar\u0103 orizontal\u0103, scaun, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/crossfit-gymnastic-rings-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">inele<\/a> sau un sistem de antrenament tip suspensie.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Cvadricep\u0219i, fese.<\/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\/2023\/02\/drep-na-jedne-noze.gif\" alt=\"Cum se execut\u0103 genuflexiunile \u00eentr-un picior?\" class=\"wp-image-421315\" title=\"Cum se execut\u0103 genuflexiunile \u00eentr-un picior?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Genuflexiuni_cu_greutati\"><\/span>Genuflexiuni cu greut\u0103\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Genuflexiuni cu haltera \u00een spate<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi haltera \u00eenc\u0103rcat\u0103 cu greutatea potrivit\u0103 pe un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/suport-haltere-genuflexiuni-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suport haltere genuflexiuni<\/a> (cam la nivelul claviculei). Sta\u021bi sub halter\u0103 cu picioarele dep\u0103rtate la nivelul umerilor. A\u0219eza\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bara-olimpica-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">haltera<\/a> \u00een spatele g\u00e2tului \u0219i apuca\u021bi-o cu ambele m\u00e2ini \u00een dreptul umerilor, av\u00e2nd coatele orientate \u00een jos. Activa\u021bi-v\u0103 centrul, ridica\u021bi bara de pe suport \u0219i p\u0103\u0219i\u021bi \u00een spate.<\/li><li><strong>Executare:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi pelvisul spre spate \u0219i \u00een jos pentru a executa o genuflexiune. Alege\u021bi ad\u00e2ncimea genuflexiunii astfel \u00eenc\u00e2t s\u0103 men\u021bine\u021bi curbura natural\u0103 a coloanei vertebrale \u0219i s\u0103 v\u0103 pute\u021bi ridica din aceast\u0103 pozi\u021bie. Axa genunchiului, gleznei \u0219i degetului mare de la picior ar trebui s\u0103 r\u0103m\u00e2n\u0103 \u00een aceea\u0219i linie. \u00cen timp ce expira\u021bi, folosi\u021bi mu\u0219chii feselor \u0219i partea din fa\u021b\u0103 a coapselor pentru a v\u0103 ridica u\u0219or. Apoi repeta\u021bi. C\u00e2nd \u00eencheia\u021bi un set, pune\u021bi haltera \u00eenapoi pe suport.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Spate curbat, libertate de mi\u0219care redus\u0103, aplecat \u00een fa\u021b\u0103, genunchi spre interior, greutate distribuit\u0103 inegal, aterizare \u00een fa\u021b\u0103 pe v\u00e2rfuri sau \u00een spate pe c\u0103lc\u00e2ie, greutate excesiv\u0103 sau insuficient\u0103 pe halter\u0103.<\/li><li><strong>Variante ale exerci\u021biului:<\/strong> Genuflexiuni \u00een spate cu<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> powerbag<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/water-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sac de antrenament cu ap\u0103 powerbag<\/a>, genuflexiuni cu haltera \u00een spate cu s\u0103ritur\u0103.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> cvadricep\u0219i, fese.<\/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\/2023\/02\/zadni.gif\" alt=\"Cum se execut\u0103 genuflexiunile cu haltera \u00een spate?\" class=\"wp-image-421332\" title=\"Cum se execut\u0103 genuflexiunile cu haltera \u00een spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Genuflexiuni cu haltera \u00een fa\u021b\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi haltera \u00eenc\u0103rcat\u0103 cu greutatea potrivit\u0103 pe un <a href=\"https:\/\/gymbeam.ro\/suport-haltere-genuflexiuni-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suport haltere genuflexiuni<\/a> (cam la nivelul claviculei). Sta\u021bi \u00een fa\u021ba halterei cu picioarele dep\u0103rtate la nivelul umerilor. Apuca\u021bi haltera cu ambele m\u00e2ini \u00een dreptul umerilor, av\u00e2nd coatele orientate \u00eenainte (pe parcursul \u00eentregului exerci\u021biu. Activa\u021bi-v\u0103 centrul, ridica\u021bi bara de pe suport \u0219i p\u0103\u0219i\u021bi \u00een spate.<\/li><li><strong>Executare:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi pelvisul spre spate \u0219i \u00een jos pentru a executa o genuflexiune. Alege\u021bi ad\u00e2ncimea genuflexiunii astfel \u00eenc\u00e2t s\u0103 men\u021bine\u021bi curbura natural\u0103 a coloanei vertebrale \u0219i s\u0103 v\u0103 pute\u021bi ridica din aceast\u0103 pozi\u021bie. Axa genunchiului, gleznei \u0219i degetului mare de la picior ar trebui s\u0103 r\u0103m\u00e2n\u0103 \u00een aceea\u0219i linie. \u00cen timp ce expira\u021bi, folosi\u021bi mu\u0219chii feselor \u0219i partea din fa\u021b\u0103 a coapselor pentru a v\u0103 ridica u\u0219or. Apoi repeta\u021bi. C\u00e2nd \u00eencheia\u021bi un set, pune\u021bi haltera \u00eenapoi pe suport.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Spate curbat, libertate de mi\u0219care redus\u0103, aplecat \u00een fa\u021b\u0103, genunchi spre interior, greutate distribuit\u0103 inegal, aterizare \u00een fa\u021b\u0103 pe v\u00e2rfuri sau \u00een spate pe c\u0103lc\u00e2ie, greutate excesiv\u0103 sau insuficient\u0103 pe halter\u0103, coate l\u0103sate.<\/li><li><strong>Variante ale exerci\u021biului:<\/strong> Genuflexiuni \u00een fa\u021b\u0103 cu gantera la nivelul pieptului, genuflexiuni \u00een fa\u021b\u0103 la aparatul Smith, genuflexiuni Zercher.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Cvadricep\u0219i, fese.<\/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\/2023\/02\/predni-drep.gif\" alt=\"Cum se execut\u0103 genuflexiunile cu haltera \u00een fa\u021b\u0103?\" class=\"wp-image-421347\" title=\"Cum se execut\u0103 genuflexiunile cu haltera \u00een fa\u021b\u0103?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Genuflexiuni split bulg\u0103re\u0219ti cu gantere<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een fa\u021ba unei cutii sau b\u0103nci cu picioarele dep\u0103rtate la nivelul \u0219oldurilor. A\u0219eza\u021bi un picior pe cutia sau banca din spatele vostru. Apuca\u021bi ganterele \u00een ambele m\u00e2ini.<\/li><li><strong>Executare:<\/strong> Inspira\u021bi, \u00eendoi\u021bi genunchiul piciorului din fa\u021b\u0103 \u0219i face\u021bi o fandare. \u00cen pozi\u021bia de jos, pute\u021bi atinge u\u0219or salteaua cu genunchiul piciorului din spate. Apoi, inspira\u021bi, ridica\u021bi-v\u0103 \u0219i executa\u021bi imediat o alt\u0103 repetare. Dup\u0103 ce a\u021bi f\u0103cut un set, schimba\u021bi piciorul \u0219i face\u021bi acela\u0219i exerci\u021biu cu cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Libertate de mi\u0219care redus\u0103, coordonare slab\u0103 a mi\u0219c\u0103rilor, greutate excesiv\u0103 sau insuficient\u0103.<\/li><li><strong>Variante de exerci\u021biu:<\/strong> Genuflexiuni bulg\u0103re\u0219ti 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>, halter\u0103.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Partea din fa\u021b\u0103 \u0219i din spate a coapselor, fese.<\/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\/2023\/02\/bulharsky.gif\" alt=\"Cum se execut\u0103 genuflexiunile bulg\u0103re\u0219ti?\" class=\"wp-image-421362\" title=\"Cum se execut\u0103 genuflexiunile bulg\u0103re\u0219ti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Genuflexiuni sumo cu gantere<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate \u0219i cu degetele c\u0103tre exterior. ridica\u021bi haltera de m\u00e2ner sau de un cap\u0103t (partea pentru pl\u0103ci) \u0219i \u021bine\u021bi-le cu bra\u021bele \u00eentinse \u0219i paralele cu corpul tot timpul.<\/li><li><strong>Executare:<\/strong> Inspira\u021bi \u0219i \u00eendoi\u021bi genunchii pentru a face o genuflexiune. Expir\u00e2nd, ridica\u021bi-v\u0103 u\u0219or activ\u00e2nd mu\u0219chii feselor \u0219i \u00een special partea interioar\u0103 a coapsei. Apoi repeta\u021bi.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Spate curbat, libertate de mi\u0219care redus\u0103, aplecat \u00een fa\u021b\u0103, genunchi spre interior, greutate distribuit\u0103 inegal, greutate excesiv\u0103 sau insuficient\u0103.<\/li><li><strong>Variante ale exerci\u021biului:<\/strong> Genuflexiuni sumo cu kettlebell, cu <a href=\"https:\/\/gymbeam.ro\/minge-antrenament-cu-apa-powerball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge antrenament cu ap\u0103 powerball<\/a> sau cu picioarele ridicate (pe dou\u0103 cutii sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/adjustable-bench-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103nci<\/a>), genuflexiuni pump sumo.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Partea interioar\u0103 a coapselor, fese.<\/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\/2023\/02\/sumo.gif\" alt=\"Cum se execut\u0103 genuflexiunile sumo?\" class=\"wp-image-421377\" title=\"Cum se execut\u0103 genuflexiunile sumo?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Genuflexiuni cu haltera deasupra capului<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi haltera \u00eenc\u0103rcat\u0103 cu greutatea potrivit\u0103 (mai mic\u0103 pentru \u00eencep\u0103tori) pe un suport haltere genuflexiuni (cam la nivelul claviculei). Sta\u021bi sub ea cu picioarele dep\u0103rtate la nivelul umerilor \u0219i apuca\u021bi-o cu o prindere larg\u0103. Activa\u021bi-v\u0103 centrul, umerii \u0219i bra\u021bele \u0219i ridica\u021bi haltera deasupra capului, \u00eendrept\u00e2nd coatele. Nu ezita\u021bi s\u0103 v\u0103 ajuta\u021bi ajust\u00e2nd \u0219i picioarele.<\/li><li><strong>Executare:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi pelvisul spre spate \u0219i \u00een jos pentru a executa o genuflexiune. Alege\u021bi ad\u00e2ncimea genuflexiunii astfel \u00eenc\u00e2t s\u0103 men\u021bine\u021bi curbura natural\u0103 a coloanei vertebrale. Cotul ar trebui s\u0103 r\u0103m\u00e2n\u0103 fix, centrul corpului activat iar mi\u0219carea controlat\u0103. \u00cen timp ce expira\u021bi, folosi\u021bi mu\u0219chii feselor \u0219i partea din fa\u021b\u0103 a coapselor pentru a v\u0103 ridica u\u0219or. Apoi repeta\u021bi. C\u00e2nd \u00eencheia\u021bi un set, pune\u021bi haltera \u00eenapoi pe suport.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Spate curbat, libertate de mi\u0219care redus\u0103, aplecat \u00een fa\u021b\u0103, genunchi spre interior, greutate distribuit\u0103 inegal, aterizare \u00een fa\u021b\u0103 pe v\u00e2rfuri sau \u00een spate pe c\u0103lc\u00e2ie, greutate excesiv\u0103 pe halter\u0103, coate \u00eendoite.<\/li><li><strong>Variante ale exerci\u021biului:<\/strong> Genuflexiuni cu gantere sau kettlebell deasupra capului.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Cvadricep\u0219i, fese, umeri, bra\u021be, partea superioar\u0103 a spatelui.<\/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\/2023\/02\/overhead.gif\" alt=\"Cum se execut\u0103 genuflexiunile cu haltera deasupra capului?\" class=\"wp-image-421392\" title=\"Cum se execut\u0103 genuflexiunile cu haltera deasupra capului?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Genuflexiuni goblet cu gantere<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate cam la nivelul umerilor. Apuca\u021bi haltera cu ambele m\u00e2ini \u00eentr-o parte (partea pentru pl\u0103ci) \u0219i ridica\u021bi-o la piept astfel \u00eenc\u00e2t s\u0103 fie paralel\u0103 cu corpul.<\/li><li><strong>Executare:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi pelvisul spre spate \u0219i \u00een jos pentru a executa o genuflexiune. \u021aine\u021bi bra\u021bul \u00een fa\u021ba corpului. \u00cen timp ce expira\u021bi, folosi\u021bi mu\u0219chii feselor \u0219i partea din fa\u021b\u0103 a coapselor pentru a v\u0103 ridica u\u0219or. Apoi repeta\u021bi.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Spate curbat, libertate de mi\u0219care redus\u0103, aplecat \u00een fa\u021b\u0103, genunchi spre interior, greutate distribuit\u0103 inegal, aterizare \u00een fa\u021b\u0103 pe v\u00e2rfuri sau \u00een spate pe c\u0103lc\u00e2ie, greutate excesiv\u0103 sau insuficient\u0103.<\/li><li><strong>Variante ale exerci\u021biului:<\/strong> genuflexiuni goblet cu kettlebell sau <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slam ball<\/a>.<\/li><li><strong>Se concentreaz\u0103 pe:<\/strong> Cvadricep\u0219i, fese.<\/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\/2023\/02\/goblet.gif\" alt=\"Cum se execut\u0103 genuflexiunile goblet?\" class=\"wp-image-421407\" title=\"Cum se execut\u0103 genuflexiunile goblet?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_adaugati_genuflexiunile_in_planul_de_antrenament\"><\/span>Cum s\u0103 ad\u0103uga\u021bi genuflexiunile \u00een planul de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi face acest exerci\u021biu <strong>la sal\u0103, acas\u0103 sau<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u00een parcurile de antrenament \u00een aer liber<\/strong><\/a>. Doar alege\u021bi op\u021biunea care se potrive\u0219te cel mai bine obiectivului vostru \u0219i \u00eencepe\u021bi. Unele variante sunt potrivite at\u00e2t pentru \u00eenc\u0103lzire, c\u00e2t \u0219i pentru antrenamentul principal, dar, pute\u021bi ad\u0103uga genuflexiuni \u00een multiple tipuri de antrenamente.<\/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>\u00cenc\u0103lzire:<\/strong> Genuflexiunile sau fand\u0103rile cu propria greutate sunt eficiente pentru antrenamentul de \u00eenc\u0103lzire a corpului.<\/li><li><strong>Antrenament de for\u021b\u0103 clasic:<\/strong> Pute\u021bi include unele variante ale genuflexiunilor cu greut\u0103\u021bi \u00een antrenamentul pentru picioare \u0219i full-body. Acesta este un exerci\u021biu mai greu. mai complex, deci este ideal chiar la \u00eenceputul antrenamentului.<\/li><li><strong>Antrenament cu intervale:<\/strong> Genuflexiunile cu propria greutate, genuflexiunile cu s\u0103rituri sau genuflexiunile de rezisten\u021b\u0103 sunt potrivite ca parte din antrenamentul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT<\/a>, Tabata sau de circuit.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce exerci\u021bii cu propria greutate pute\u021bi include \u00een antrenament, ve\u021bi afla din articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>12 exerci\u021bii cu propria greutate pentru a v\u0103 men\u021bine \u00een form\u0103.&nbsp;<\/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=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Genuflexiunile sunt regele exerci\u021biilor, ale c\u0103ror beneficii v\u0103 vor convinge s\u0103 le include\u021bi \u00een rutina de antrenament. Sunt o <strong>unealt\u0103 eficient\u0103 pentru cre\u0219terea for\u021bei, dezvoltarea masei musculare \u0219i arderea caloriilor.<\/strong> Totu\u0219i, pentru a profita din plin de beneficiile genuflexiunilor, trebuie s\u0103 st\u0103p\u00e2ni\u021bi tehnica potrivit\u0103. Odat\u0103 ce a\u021bi st\u0103p\u00e2nit genuflexiunile de baz\u0103, pute\u021bi \u00eencerca alte variante precum genuflexiuni bulg\u0103re\u0219ti, genuflexiuni cu haltera \u00een fa\u021b\u0103 sau chiar genuflexiuni sumo. Aceste variante vor ad\u0103uga varietate antrenamentului \u0219i v\u0103 vor ajuta s\u0103 v\u0103 antrena\u021bi eficient mu\u0219chii fesieri, partea din fa\u021b\u0103, din spate \u0219i interioar\u0103 a coapselor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut acest articol \u0219i a\u021bi descoperit informa\u021bii noi, distribui\u021bi-l prietenilor pentru a \u00eenv\u0103\u021ba \u0219i ei s\u0103 execute corect genuflexiunile.<\/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\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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 se execut\u0103 corect genuflexiunile? Aceasta este \u00eentrebarea la care v\u0103 va r\u0103spunde articolul de ast\u0103zi. Ve\u021bi afla care sunt cele mai frecvente gre\u0219eli din timpul genuflexiunilor dar ve\u021bi \u00eenv\u0103\u021ba \u0219i tehnica genuflexiunilor bulg\u0103re\u0219ti, \u00een fa\u021b\u0103 sau sumo.<\/p>\n","protected":false},"author":129,"featured_media":421136,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7262,6422,6434,6518],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-426300","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-de-forta","9":"tag-exercitii-pentru-picioare","10":"tag-exercitii-pentru-posterior","11":"tag-genuflexiuni","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>Genuflexiuni: Beneficii, executare corect\u0103 \u0219i cele mai eficiente variante acas\u0103 \u0219i la sal\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Afla\u021bi cum se execut\u0103 corect genuflexiunile, de ce s\u0103 le include\u021bi \u00een antrenament \u0219i care sunt cele mai frecvente gre\u0219eli. Cum s\u0103 efectua\u021bi genuflexiuni \u00een fa\u021b\u0103, \u00een spate, bulg\u0103re\u0219ti, sumo sau goblet?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Genuflexiuni: Beneficii, executare corect\u0103 \u0219i cele mai eficiente variante acas\u0103 \u0219i la sal\u0103 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Afla\u021bi cum se execut\u0103 corect genuflexiunile, de ce s\u0103 le include\u021bi \u00een antrenament \u0219i care sunt cele mai frecvente gre\u0219eli. 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