{"id":428866,"date":"2023-06-22T15:17:24","date_gmt":"2023-06-22T13:17:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=428866"},"modified":"2024-05-24T11:03:47","modified_gmt":"2024-05-24T09:03:47","slug":"cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/","title":{"rendered":"9 cele mai bune exerci\u021bii pentru fese \u0219i picioare"},"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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#Cum_sa_va_antrenati_muschii_fesieri_si_picioarele\" title=\"Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri \u0219i picioarele?\">Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri \u0219i picioarele?<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#9_cele_mai_bune_exercitii_pentru_fese_si_picioare\" title=\"9 cele mai bune exerci\u021bii pentru fese \u0219i picioare\">9 cele mai bune exerci\u021bii pentru fese \u0219i picioare<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#1_Genuflexiuni_cu_haltera_in_spate\" title=\"1. Genuflexiuni cu haltera \u00een spate\">1. Genuflexiuni cu haltera \u00een spate<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#2_Fandari_in_spate_cu_gantere\" title=\"2. Fand\u0103ri \u00een spate cu gantere\">2. Fand\u0103ri \u00een spate cu gantere<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#3_Genuflexiuni_bulgaresti_cu_gantere\" title=\"3. Genuflexiuni bulg\u0103re\u0219ti cu gantere\">3. Genuflexiuni bulg\u0103re\u0219ti cu gantere<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#4_Indreptari_romanesti_cu_haltera\" title=\"4. \u00cendrept\u0103ri rom\u00e2ne\u0219ti cu haltera\">4. \u00cendrept\u0103ri rom\u00e2ne\u0219ti cu haltera<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#5_Indreptari_sumo\" title=\"5. \u00cendrept\u0103ri sumo\">5. \u00cendrept\u0103ri sumo<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#6_Indreptari_cu_haltera\" title=\"6. \u00cendrept\u0103ri cu haltera\">6. \u00cendrept\u0103ri cu haltera<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#7_Ridicari_de_bazin_cu_haltera\" title=\"7. Ridic\u0103ri de bazin cu haltera\">7. Ridic\u0103ri de bazin cu haltera<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#8_Abductia_piciorului_la_cablu\" title=\"8. Abduc\u021bia piciorului la cablu\">8. Abduc\u021bia piciorului la cablu<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#9_Exercitii_la_stepper_cu_gantere\" title=\"9. Exerci\u021bii la stepper cu gantere\">9. Exerci\u021bii la stepper cu gantere<\/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\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#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-13\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nu exist\u0103 sportiv c\u0103ruia nu i-ar pl\u0103cea s\u0103 aib\u0103 fese perfect modelate \u0219i picioare puternice, tonifiate. Dac\u0103 dori\u021bi s\u0103 v\u0103 concentra\u021bi pe partea inferioar\u0103 a corpului, v\u0103 afla\u021bi la locul potrivit. \u00cen articolul de ast\u0103zi, v\u0103 vom prezenta <strong>cele mai eficiente exerci\u021bii pentru \u00eent\u0103rirea complex\u0103 a mu\u0219chilor fesieri, a mu\u0219chilor interni \u0219i externi ai coapselor \u0219i chiar a gambelor<\/strong>. Doar alege\u021bi una dintre variantele de baz\u0103 sau acorda\u021bi o \u0219ans\u0103 unora dintre modific\u0103rile prezentate pentru voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_va_antrenati_muschii_fesieri_si_picioarele\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri \u0219i picioarele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mu\u0219chii din partea inferioar\u0103 a corpului sunt unii dintre cei mai mari \u0219i puternici ai acestuia. De aceea, au nevoie de un impuls foarte puternic pentru a se dezvolta. <a aria-label=\" (opens in a new tab)\" 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\" class=\"ek-link\">Exerci\u021biile cu propria greutate <\/a>sunt cu siguran\u021b\u0103 excelente pentru \u00eencep\u0103tori sau ca parte a antrenamentului HIIT sau a unui program de tonifiere. Totu\u0219i, c\u00e2nd vine vorba de cre\u0219terea volumului muscular pur, nimic nu se compar\u0103 cu antrenamentul cu greut\u0103\u021bi. <strong>Dac\u0103 obiectivul vostru este ob\u021binerea unor fese rotunde \u0219i a unor coapse puternice, nu v\u0103 feri\u021bi s\u0103 alege\u021bi greut\u0103\u021bile mai mari la sal\u0103.<\/strong> Bine\u00een\u021beles, primul pas este s\u0103 v\u0103 \u00eensu\u0219i\u021bi tehnica corect\u0103 pentru fiecare exerci\u021biu. Ulterior, pe m\u0103sur\u0103 ce deveni\u021bi mai puternici, pute\u021bi ad\u0103uga greut\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ca orice alt antrenament, cel pentru partea inferioar\u0103 a corpului ar trebui s\u0103 \u00eenceap\u0103 cu \u00eenc\u0103lzirea. Astfel ve\u021bi preg\u0103ti mu\u0219chii pentru performan\u021b\u0103 \u0219i ve\u021bi reduce riscul apari\u021biei unei leziuni. C\u00e2teva minute pe banda de alergare, <a href=\"https:\/\/gymbeam.ro\/coarde-de-sarit\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103ritul corzii<\/a> sau c\u00e2teva s\u0103rituri jumping jacks \u0219i sunte\u021bi aproape preg\u0103ti\u021bi. Asigura\u021bi-v\u0103 c\u0103 v\u0103 \u00eenc\u0103lzi\u021bi tot corpul, concentr\u00e2ndu-v\u0103 pe \u0219olduri \u0219i genunchi. <strong>Pentru a activa corect mu\u0219chii fesieri, pute\u021bi \u00eencerca s\u0103 face\u021bi c\u00e2teva donkey kicks folosind 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 de rezisten\u021b\u0103<\/strong><\/a><strong>&nbsp;<\/strong>a\u0219ezat\u0103 peste genunchi. Alternativ, pute\u021bi \u00eencerca mersul cu banda de rezisten\u021b\u0103. Dup\u0103 \u00eenc\u0103lzire, trece\u021bi la partea principal\u0103 a antrenamentului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din lista de exerci\u021bii din acest articol, pute\u021bi crea cu u\u0219urin\u021b\u0103 o rutin\u0103 zilnic\u0103 eficient\u0103 pentru picioare. Pentru \u00eenceput, alege\u021bi <strong>Alege\u021bi dou\u0103 sau trei exerci\u021bii \u0219i efectua\u021bi trei seturi<\/strong> a c\u00e2te <strong>8 p\u00e2n\u0103 la 12 repet\u0103ri pe set<\/strong>. Greutatea ar trebui s\u0103 fie \u00een jur de <strong>60 &#8211; 75% din 1 RM<\/strong> (maximum o rep). Efectua\u021bi rutina pentru partea inferioar\u0103 a corpului de <strong>2 &#8211; 3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, fie de sine st\u0103t\u0103toare sau combinat\u0103 cu un antrenament pentru&nbsp; grup\u0103 muscular\u0103 mai pu\u021bin solicitant\u0103, cum ar fi abdomenul. Re\u021bine\u021bi c\u0103 recuperarea total\u0103 dup\u0103 o sesiune de antrenament de for\u021b\u0103 poate dura \u00eentre <strong>24 \u0219i 72 de ore<\/strong>. Planifica\u021bi sesiunile s\u0103pt\u0103m\u00e2nale de antrenament pentru anumite grupe musculare lu\u00e2nd \u00een calcul perioada de recuperare necesar\u0103.<span style=\"color: #ff6600\"> [1-3]<\/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 sunte\u021bi \u00een c\u0103utarea unui ghid complex pentru ob\u021binerea unor picioare \u0219i a unor fese puternice \u0219i tonifiate \u00eempreun\u0103 cu c\u00e2teva sfaturi legate de nutri\u021bie, consulta\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.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg\" alt=\"Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri \u0219i picioarele?\" class=\"wp-image-424414\" style=\"width:843px;height:539px\" title=\"Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri \u0219i picioarele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_cele_mai_bune_exercitii_pentru_fese_si_picioare\"><\/span>9 cele mai bune exerci\u021bii pentru fese \u0219i picioare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Folosind exerci\u021biile prezentate \u00een acest articol, ve\u021bi putea s\u0103 antrena\u021bi \u00een \u00eentregime <b>fesele <\/b>(gluteus maximus gluteus medius, gluteus minimus), <strong>cvadricep\u0219ii<\/strong>, <strong>hamstrings<\/strong>, <strong>partea interioar\u0103 a coapselor<\/strong> precum \u0219i <strong>gambele<\/strong>. Majoritatea acestor exerci\u021bii sunt complexe, \u00eensemn\u00e2nd c\u0103 v\u0103 vor activa \u0219i partea central\u0103, spatele sau bra\u021bele atunci c\u00e2nd le efectua\u021bi. \u00cen mod ideal toate acestea se efectueaz\u0103 la sal\u0103, totu\u0219i, dac\u0103 ave\u021bi acas\u0103 o <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-150-cm-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\/greutate-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci de greutate<\/a>,&nbsp;<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>,&nbsp;<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\">kettlebells<\/a> sau <a href=\"https:\/\/gymbeam.ro\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a>, v\u0103 ve\u021bi putea antrena \u0219i din confortul propriei case.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul fiec\u0103ruia dintre aceste exerci\u021bii,<strong> concentra\u021bi-v\u0103 pe executare folosind tehnica corect\u0103 \u0219i pe activarea centrului<\/strong>. Dac\u0103 dori\u021bi s\u0103 sus\u021bine\u021bi mai bine stabilitatea genunchilor, lua\u021bi \u00een considerare folosirea <a href=\"https:\/\/gymbeam.ro\/bandaj-din-neopren-pentru-genunchi-conquer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bandajului din neopren pentru genunchi<\/a>. C\u00e2nd efectua\u021bi genuflexiuni sau \u00eendrept\u0103ri cu greut\u0103\u021bi, 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> v-ar putea fi de mare ajutor, \u00eentruc\u00e2t acestea sunt concepute pentru a v\u0103 sus\u021bine centrul \u0219i partea inferioar\u0103 a spatelui.<\/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_Genuflexiuni_cu_haltera_in_spate\"><\/span>1. Genuflexiuni cu haltera \u00een spate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<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\" 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 href=\"https:\/\/gymbeam.ro\/bara-olimpica-eternal-power-gymbeam.html\" 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>\n\n\n\n<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>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Arcuirea spatelui, gam\u0103 de mi\u0219care insuficient\u0103, aplecat \u00een fa\u021b\u0103, genunchi spre interior, distribuire inegal\u0103 a greut\u0103\u021bii, 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>\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\/2023\/03\/zadni.gif\" alt=\"Cum se execut\u0103 corect genuflexiunile cu haltera \u00een spate\" class=\"wp-image-424431\" title=\"Cum se execut\u0103 corect genuflexiunile cu haltera \u00een spate\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Genuflexiuni goblet cu gantere<\/h4>\n\n\n\n<p>Genuflexiunile cu greut\u0103\u021bi se pot efectua \u0219i folosind o ganter\u0103 simpl\u0103. Apuca\u021bi-o de o parte (sec\u021biunea cu greutate) \u0219i ridica\u021bi-o la nivelul pieptului astfel \u00eenc\u00e2t s\u0103 fie paralel\u0103 cu corpul. \u021aine\u021bi gantera \u00een aceast\u0103 pozi\u021bie \u0219i efectua\u021bi genuflexiunea la fel ca atunci c\u00e2nd folosi\u021bi haltera.<\/p>\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\/2023\/02\/goblet.gif\" alt=\"Cum se execut\u0103 corect genuflexiunile goblet\" class=\"wp-image-421407\" title=\"Cum se execut\u0103 corect genuflexiunile goblet\"\/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre cum se execut\u0103 corect genuflexiunile, nu rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/?preview=true&amp;_=1676554027\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Genuflexiuni: Beneficii, executare corect\u0103 \u0219i cele mai eficiente variante acas\u0103 \u0219i la sal\u0103.<\/strong><\/a><\/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=\"8344,36358,80965,86089\" ><\/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_Fandari_in_spate_cu_gantere\"><\/span>2. Fand\u0103ri \u00een spate cu gantere<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103<\/strong>: Sta\u021bi cu picioarele dep\u0103rtate la nivelul \u0219oldurilor. Lua\u021bi c\u00e2te o ganter\u0103 \u00een fiecare m\u00e2n\u0103 \u0219i \u021bine\u021bi-le \u00een lateral cu bra\u021bele \u00eentinse.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: Inspira\u021bi, muta\u021bi greutatea pe un picior \u0219i face\u021bi o fandare controlat\u0103 \u00een spate cu cel\u0103lalt. Cobor\u00e2\u021bi p\u00e2n\u0103 \u00een pozi\u021bia \u00een care coapsa formeaz\u0103 un unghi de aproximativ 90 cu gamba la nivelul genunchiului sau chiar mai jos. Pute\u021bi atinge u\u0219or salteaua cu genunchiul piciorului din spate. Expir\u00e2nd, reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 activ\u00e2nd mu\u0219chii din fa\u021b\u0103 ai coapselor \u0219i fesele. Efectua\u021bi urm\u0103toarea fandare folosind cel\u0103lalt picior.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Gam\u0103 de mi\u0219care insuficient\u0103, aplecat \u00een fa\u021b\u0103, genunchi spre interior, distribuire inegal\u0103 a greut\u0103\u021bii, coordonare slab\u0103 a mi\u0219c\u0103rilor.<\/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\/2023\/03\/vypady-vzad-s-jednoruckama.gif\" alt=\"Cum se execut\u0103 corect fand\u0103rile \u00een spate cu gantere\" class=\"wp-image-424448\" title=\"Cum se execut\u0103 corect fand\u0103rile \u00een spate cu gantere\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Fand\u0103ri \u00een fa\u021b\u0103<\/h4>\n\n\n\n<p>De asemenea, pute\u021bi efectua fand\u0103ri \u00een fa\u021b\u0103. Acest exerci\u021biu se execut\u0103 \u00een acela\u0219i mod ca \u0219i fand\u0103rile \u00een spate, cu excep\u021bia faptului c\u0103 \u00een loc s\u0103 p\u0103\u0219i\u021bi \u00eenapoi, ve\u021bi p\u0103\u0219i \u00eenainte.<\/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. Fand\u0103ri \u00een spate cu haltera<\/h4>\n\n\n\n<p>O alt\u0103 varia\u021bie util\u0103 este s\u0103 executa\u021bi fand\u0103rile cu o halter\u0103. A\u0219eza\u021bi-o pe <a href=\"https:\/\/gymbeam.ro\/aparat-tip-cadru-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aparatul tip cadru <\/a>\u0219i asigura\u021bi o greutate adecvat\u0103 folosind <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 de greut\u0103\u021bi<\/a> potrivite. A\u0219eza\u021bi-v\u0103 \u00een a\u0219a fel \u00eenc\u00e2t haltera s\u0103 se afle \u00een spatele vostru, apuca\u021bi-o din laterale la nivelul umerilor \u0219i executa\u021bi acela\u0219i pas \u00een spate ca atunci c\u00e2nd folosi\u021bi gantere.<\/p>\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\/2023\/03\/Vypady-vzad.gif\" alt=\"Cum se execut\u0103 corect fand\u0103rile \u00een spate cu haltera\" class=\"wp-image-424465\" title=\"Cum se execut\u0103 corect fand\u0103rile \u00een spate cu haltera\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Genuflexiuni_bulgaresti_cu_gantere\"><\/span>3. Genuflexiuni bulg\u0103re\u0219ti cu gantere<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een fa\u021ba<a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> b\u0103ncii pentru antrenament<\/a> cu picioarele dep\u0103rtate la nivelul \u0219oldurilor. Lua\u021bi c\u00e2te o ganter\u0103 \u00een fiecare m\u00e2n\u0103 \u0219i pune\u021bi talpa unui picior pe banc\u0103.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: \u00cendoi\u021bi genunchiul piciorului din fa\u021b\u0103 \u00een timp ce inspira\u021bi, efectu\u00e2nd o fandare pe loc. \u00cen pozi\u021bia inferioar\u0103, pute\u021bi atinge u\u0219or salteaua cu genunchiul piciorului din spate. Ridica\u021bi-v\u0103 \u00een timp ce expira\u021bi \u0219i face\u021bi urm\u0103toarea repetare. Dup\u0103 ce \u00eencheia\u021bi un set, schimba\u021bi picioarele \u0219i efectua\u021bi un alt set pe partea cealalt\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Gam\u0103 de mi\u0219care insuficient\u0103, coordonare slab\u0103 a mi\u0219c\u0103rilor, aplecare \u00een fa\u021b\u0103 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\/2023\/03\/bulharsky-drep.gif\" alt=\"Cum se execut\u0103 corect genuflexiunile bulg\u0103re\u0219ti\" class=\"wp-image-424480\" title=\"Cum se execut\u0103 corect genuflexiunile bulg\u0103re\u0219ti\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Genuflexiuni bulg\u0103re\u0219ti cu haltera<\/h4>\n\n\n\n<p>Genuflexiunile bulg\u0103re\u0219ti se pot efectua \u0219i cu o halter\u0103 sau cu <a href=\"https:\/\/gymbeam.ro\/sac-antrenament-cu-apa-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sac de antrenament cu ap\u0103 powerbag<\/a> obi\u0219nuit sau reglabil a\u0219ezat pe spate.<\/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_Indreptari_romanesti_cu_haltera\"><\/span>4. \u00cendrept\u0103ri rom\u00e2ne\u0219ti cu haltera<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: Sta\u021bi \u00een fa\u021ba unei haltere cu greut\u0103\u021bi adecvate cu picioarele dep\u0103rtate la nivelul \u0219oldurilor. Prinde\u021bi haltera cu ambele m\u00e2ini la o l\u0103\u021bime aproximativ egal\u0103 cu nivelul umerilor. Ridica\u021bi-v\u0103 \u0219i \u021bine\u021bi bara \u00een dreptul coapselor cu bra\u021bele \u00eentinse.<\/li>\n\n\n\n<li><strong>Executare:<\/strong> Mi\u0219ca\u021bi pelvisul \u00een spate \u00een timp ce inspira\u021bi \u0219i apleca\u021bi-v\u0103 \u00een fa\u021b\u0103 \u00eentr-un mod controlat. Men\u021bine\u021bi traiectoria halterei aproape de partea din fa\u021b\u0103 a picioarelor. \u00cencerca\u021bi s\u0103 extinde\u021bi traiectoria p\u00e2n\u0103 la glezne, dar re\u021bine\u021bi c\u0103 spatele trebuie s\u0103-\u0219i men\u021bin\u0103 curba natural\u0103, iar capul s\u0103 fie \u00een linie cu coloana vertebral\u0103. Ridica\u021bi-v\u0103 \u00een timp ce expira\u021bi, contract\u00e2nd mu\u0219chii hamstrings \u0219i fesieri. Face\u021bi urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Gam\u0103 de mi\u0219care insuficient\u0103, arcuirea spatelui, mi\u0219c\u0103ri necontrolate.<\/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\/2023\/03\/rumunsky-s-osou.gif\" alt=\"Cum se execut\u0103 corect \u00eendrept\u0103rile rom\u00e2ne\u0219ti cu haltera\" class=\"wp-image-424495\" title=\"Cum se execut\u0103 corect \u00eendrept\u0103rile rom\u00e2ne\u0219ti cu haltera\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u00cendrept\u0103ri rom\u00e2ne\u0219ti cu gantere<\/h4>\n\n\n\n<p>\u00cen cazul acestui exerci\u021biu, haltera poate fi \u00eenlocuit\u0103 \u0219i cu o pereche de gantere. Pur \u0219i simplu apuca\u021bi ganterele cu bra\u021bele \u00eentinse \u00een fa\u021ba coapselor \u0219i executa\u021bi exerci\u021biul la fel ca \u00een cazul halterei. <\/p>\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\/2023\/03\/rumunsky-mrtvy-tah.gif\" alt=\"Cum se execut\u0103 corect \u00eendrept\u0103rile rom\u00e2ne\u0219ti cu gantere\" class=\"wp-image-424512\" title=\"Cum se execut\u0103 corect \u00eendrept\u0103rile rom\u00e2ne\u0219ti cu gantere\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">2. \u00cendrept\u0103ri rom\u00e2ne\u0219ti B-stance<\/h4>\n\n\n\n<p>Aceast\u0103 variant\u0103 v\u0103 permite s\u0103 v\u0103 concentra\u021bi pe propriocep\u021bia mu\u0219chilor fesieri \u0219i ai picioarelor, c\u00e2te un picior pe r\u00e2nd. A\u0219eza\u021bi un picior la c\u00e2\u021biva centimetri \u00een fa\u021ba celuilalt \u0219i ridica\u021bi c\u0103lc\u00e2iul piciorului din spate. Apuca\u021bi ganterele cu ambele m\u00e2ini, men\u021bin\u00e2ndu-le \u00een partea lateral\u0103 a coapselor, muta\u021bi-v\u0103 greutatea pe piciorul din fa\u021b\u0103 \u0219i efectua\u021bi exerci\u021biul \u00een acela\u0219i mod \u00een care a\u021bi executa varianta de baz\u0103. Schimba\u021bi picioarele dup\u0103 ce termina\u021bi un set. <\/p>\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\/2023\/03\/B-stance-rumunian-deadlift.gif\" alt=\"Cum se execut\u0103 corect \u00eendrept\u0103rile rom\u00e2ne\u0219ti B-stance\" class=\"wp-image-424527\" title=\"Cum se execut\u0103 corect \u00eendrept\u0103rile rom\u00e2ne\u0219ti B-stance\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Indreptari_sumo\"><\/span>5. \u00cendrept\u0103ri sumo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021bial\u0103<\/strong>: Sta\u021bi \u00een fa\u021ba unei haltere cu <a href=\"https:\/\/gymbeam.ro\/greutate-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi<\/a> cu picioarele dep\u0103rtate la nivelul umerilor. Degetele de la picioare \u0219i genunchii sunt orienta\u021bi \u00een lateral. \u00cendoi\u021bi genunchii \u0219i apleca\u021bi-v\u0103 spre halter\u0103, men\u021bin\u00e2nd curba natural\u0103 a spatelui \u0219i capul \u00een linie cu coloana vertebral\u0103. Apuca\u021bi haltera cu ambele m\u00e2ini folosind o priz\u0103 pronat\u0103 sau una alternat\u0103 (o m\u00e2n\u0103 deasupra \u0219i una dedesubt). L\u0103\u021bimea prizei ar trebui s\u0103 fie egal\u0103 cu distan\u021ba dintre umeri sau pu\u021bin mai \u00eengust\u0103.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: Ridica\u021bi-v\u0103 treptat \u00een timp ce inspira\u021bi \u0219i activa\u021bi mu\u0219chii fesieri \u0219i ai coapselor. Mai \u00eent\u00e2i \u00eendrepta\u021bi genunchii, iar apoi trunchiul cu o mi\u0219care lin\u0103, continu\u0103. \u00cen timp ce v\u0103 ridica\u021bi, men\u021bine\u021bi traiectoria barei aproape de partea din fa\u021b\u0103 a picioarelor. Efectua\u021bi o nou\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Arcuirea spatelui, mi\u0219c\u0103ri necontrolate, gam\u0103 de mi\u0219care 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\/2023\/03\/mrtvy-tah.gif\" alt=\"Cum se execut\u0103 corect \u00eendrept\u0103rile sumo\" class=\"wp-image-424545\" title=\"Cum se execut\u0103 corect \u00eendrept\u0103rile sumo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u00cendrept\u0103ri sumo cu gantere<\/h4>\n\n\n\n<p>\u00cendrept\u0103rile sumo pot fi executate folosind \u0219i o pereche de <a href=\"https:\/\/gymbeam.ro\/set-de-greutati-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a> \u00een locul unei haltere. Apuca\u021bi ganterele cu bra\u021bele \u00eentinse \u00een fa\u021ba pelvisului. Le pute\u021bi \u021bine fie \u00een linie, fie cu m\u00e2nerele \u00eendreptate spre voi. Se execut\u0103 la fel ca \u00een cazul halterei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Indreptari_cu_haltera\"><\/span>6. \u00cendrept\u0103ri cu haltera<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: Sta\u021bi \u00een fa\u021ba unei gantere cu greut\u0103\u021bi cu picioarele dep\u0103rtate la nivelul \u0219oldurilor \u0219i v\u00e2rful picioarelor orientat \u00een fa\u021b\u0103. \u00cendoi\u021bi genunchii \u0219i apleca\u021bi-v\u0103 spre halter\u0103 astfel \u00eenc\u00e2t spatele s\u0103-\u0219i p\u0103streze curba natural\u0103, iar capul s\u0103 fie \u00een linie cu coloana vertebral\u0103. Apuca\u021bi haltera cu ambele m\u00e2ini folosind o priz\u0103 pronat\u0103 sau una alternat\u0103 \u00een cazul unei greut\u0103\u021bi mai mari (adic\u0103 o m\u00e2n\u0103 deasupra \u0219i una dedesubt). L\u0103\u021bimea prizei ar trebui s\u0103 fie egal\u0103 cu distan\u021ba dintre umeri sau pu\u021bin mai lat\u0103.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: Ridica\u021bi-v\u0103 treptat \u00een timp ce inspira\u021bi \u0219i activa\u021bi mu\u0219chii fesieri \u0219i ai coapselor. Mai \u00eent\u00e2i \u00eendrepta\u021bi genunchii, iar apoi trunchiul cu o mi\u0219care lin\u0103, continu\u0103. \u00cen timp ce v\u0103 ridica\u021bi, men\u021bine\u021bi traiectoria barei aproape de partea din fa\u021b\u0103 a picioarelor. Efectua\u021bi o nou\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Arcuirea spatelui, mi\u0219c\u0103ri necontrolate, gam\u0103 de mi\u0219care 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\/2023\/03\/klasicky-mrtvy-tah.gif\" alt=\"Cum se execut\u0103 corect \u00eendrept\u0103rile cu haltera\" class=\"wp-image-424563\" title=\"Cum se execut\u0103 corect \u00eendrept\u0103rile cu haltera\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u00cendrept\u0103ri cu gantere<\/h4>\n\n\n\n<p>Pute\u021bi folosi \u0219i o pereche de <a href=\"https:\/\/gymbeam.ro\/set-de-greutati-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a> \u00een locul unei haltere. Prinde\u021bi ganterele cu bra\u021bele \u00eentinse \u00een fa\u021ba pelvisului, iar m\u00e2nerele \u00eendreptate spre voi. Asigura\u021bi-v\u0103 c\u0103 traiectoria greut\u0103\u021bilor \u00een timp ce v\u0103 ridica\u021bi \u0219i cobor\u00e2\u021bi este aproape de picioare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u00cendrept\u0103ri cu kettlebell<\/h4>\n\n\n\n<p>Acest exerci\u021biu poate fi efectuat \u0219i cu unu sau dou\u0103 <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>. Dac\u0103 folosi\u021bi un singur kettlebell, lua\u021bi o pozi\u021bie mai larg\u0103, a\u0219eza\u021bi kettlebell-ul \u00eentre picioare \u0219i apuca\u021bi-l de m\u00e2ner cu ambele m\u00e2ini. Dac\u0103 folosi\u021bi dou\u0103 kettlebells, men\u021bine\u021bi o pozi\u021bie mai str\u00e2ns\u0103 \u0219i a\u0219eza\u021bi kettlebells l\u00e2ng\u0103 picioare. Apuca\u021bi-le de m\u00e2nere \u0219i ridica\u021bi-le pe l\u00e2ng\u0103 picioare.<\/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_Ridicari_de_bazin_cu_haltera\"><\/span>7. Ridic\u0103ri de bazin cu haltera<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi pe podea cu partea superioar\u0103 a spatelui sprijinit\u0103 de o <a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103<\/a>. A\u0219eza\u021bi haltera cu greut\u0103\u021bi peste pelvis, iar apoi apuca\u021bi bara cu ambele m\u00e2ini la nivelul \u0219oldurilor. \u021aine\u021bi picioarele pe podea la nivelul umerilor, iar capul \u00een linie cu coloana vertebral\u0103.<\/li>\n\n\n\n<li><strong>Executare:<\/strong> Ridica\u021bi pelvisul cu o mi\u0219care lin\u0103, controlat\u0103 activ\u00e2nd mu\u0219chii fesieri \u0219i coapsele \u00een timp ce inspira\u021bi. \u00cen pozi\u021bia superioar\u0103, pelvisul ar trebui s\u0103 se afla la nivelul genunchilor. \u00cen aceast\u0103 pozi\u021bia, concentra\u021bi-v\u0103 pe contractarea mu\u0219chilor fesieri. Men\u021bine\u021bi pozi\u021bia timp de una &#8211; dou\u0103 secunde, iar apoi cobor\u00e2\u021bi pelvisul, tot cu o mi\u0219care lin\u0103, controlat\u0103. Efectua\u021bi urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Arcuirea \u0219oldurilor \u00een pozi\u021bia superioar\u0103, r\u0103sucirea g\u00e2tului, mi\u0219c\u0103ri necontrolate, gam\u0103 de mi\u0219care 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\/2023\/03\/tip-thrust.gif\" alt=\"Cum se execut\u0103 corect ridic\u0103rile de bazin cu haltera\" class=\"wp-image-424582\" title=\"Cum se execut\u0103 corect ridic\u0103rile de bazin cu haltera\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ridic\u0103ri de bazin cu kettlebell pe un singur picior<\/h4>\n\n\n\n<p>Exerci\u021biul poate fi executat \u0219i cu un singur picior odat\u0103. Pute\u021bi face asta cu un <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> a\u0219ezat pe \u0219olduri \u00een acela\u0219i fel \u00een care a\u021bi a\u0219eza o halter\u0103. Apuca\u021bi-l de m\u00e2ner cu ambele m\u00e2ini. Apoi muta\u021bi greutatea pe un singur picior \u00eentinz\u00e2ndu-l pe cel\u0103lalt \u00een timp ce \u00eel \u00eendep\u0103rta\u021bi de centrul corpului. Ridica\u021bi pelvisul \u0219i piciorul \u00eentins activ\u00e2nd mu\u0219chii fesieri. C\u00e2nd \u00eencheia\u021bi un set, efectua\u021bi un alt set pentru cel\u0103lalt picior.<\/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. Ridic\u0103ri de bazin la aparat<\/h4>\n\n\n\n<p>Unele s\u0103li pun la dispozi\u021bie un aparat creat special pentru ridic\u0103ri de bazin.<\/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_Abductia_piciorului_la_cablu\"><\/span>8. Abduc\u021bia piciorului la cablu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103<\/strong>: Sta\u021bi cu picioarele dep\u0103rtate la nivelul \u0219oldurilor cu fa\u021ba la aparatul scripete. Lua\u021bi o curea cu adaptor pentru glezn\u0103 \u0219i ata\u0219a\u021bi-o de un scripete inferior. Prinde\u021bi cureaua \u00een jurul gleznei, apuca\u021bi m\u00e2nerul&nbsp; aparatului \u0219i a\u0219eza\u021bi cealalt\u0103 m\u00e2n\u0103 pe \u0219old.&nbsp; \u00cendoi\u021bi pu\u021bin genunchii \u0219i apleca\u021bi-v\u0103 \u00een fa\u021b\u0103. Spatele trebuie s\u0103-\u0219i men\u021bin\u0103 curba natural\u0103, iar capul s\u0103 r\u0103m\u00e2n\u0103 \u00een linie cu coloana vertebral\u0103.<\/li>\n\n\n\n<li><strong>Executare:<\/strong> Inspira\u021bi \u0219i expira\u021bi pe m\u0103sur\u0103 ce ridica\u021bi piciorul care lucreaz\u0103 \u00een sus \u0219i \u00een spate. Piciorul r\u0103m\u00e2ne pu\u021bin \u00eendoit. \u00cen pozi\u021bia superioar\u0103, concentra\u021bi-v\u0103 pe contractarea mu\u0219chilor fesieri. Men\u021bine\u021bi pozi\u021bia o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi piciorul \u0219i repeta\u021bi.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: gam\u0103 de mi\u0219care insuficient\u0103, activare insuficient\u0103 a mu\u0219chilor fesieri, spate arcuit, mi\u0219c\u0103ri necontrolate, greutate 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\/2023\/03\/Zakopavani-na-kladce-2-asi-lepsi.gif\" alt=\"Cum se execut\u0103 corect abduc\u021bia piciorului la cablu\" class=\"wp-image-424599\" title=\"Cum se execut\u0103 corect abduc\u021bia piciorului la cablu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Abduc\u021bia piciorului cu greut\u0103\u021bi<\/h4>\n\n\n\n<p>Dac\u0103 nu ave\u021bi la dispozi\u021bie un aparat scripete, pute\u021bi executa \u00eentotdeauna acest exerci\u021biu folosind o pereche de <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>. Ata\u0219a\u021bi greutatea de glezn\u0103, apuca\u021bi o bar\u0103 \u00een locul m\u00e2nerului unui aparat scripete \u0219i efectua\u021bi exerci\u021biul dup\u0103 cum a fost descris mai sus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Exercitii_la_stepper_cu_gantere\"><\/span>9. Exerci\u021bii la stepper cu gantere<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een fa\u021ba unei b\u0103nci sau a unei <a href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\"cutii pliometrice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cutii pliometrice<\/a> cu picioarele dep\u0103rtate la nivelul \u0219oldurilor \u0219i lua\u021bi c\u00e2te o ganter\u0103 \u00een fiecare m\u00e2n\u0103. \u021aine\u021bi ganterele cu bra\u021bele \u00eentinse \u00een p\u0103r\u021bile laterale ale corpului.<\/li>\n\n\n\n<li><strong>Executare<\/strong>: Inspira\u021bi, \u00eendoi\u021bi genunchiul unui picior \u0219i a\u0219eza\u021bi talpa pe banc\u0103. Muta\u021bi greutatea pe piciorul ridicat \u0219i urca\u021bi pe banc\u0103 cu cel\u0103lalt picior \u00een timp ce v\u0103 activa\u021bi coapsele \u0219i mu\u0219chii fesieri. \u00cendrepta\u021bi-v\u0103, iar apoi cobor\u00e2\u021bi de pe banc\u0103 \u00eentr-un mod controlat, cu c\u00e2te un picior pe r\u00e2nd. Efectua\u021bi o nou\u0103 repetare, de aceast\u0103 dat\u0103 folosind cel\u0103lalt picior.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> arcuirea spatelui, mi\u0219c\u0103ri necontrolate, greutate 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\/2023\/03\/vystupy-na-lavici.gif\" alt=\"Cum se execut\u0103 corect exerci\u021biile la stepper cu gantere\" class=\"wp-image-424616\" title=\"Cum se execut\u0103 corect exerci\u021biile la stepper cu gantere\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Exerci\u021bii la stepper cu kettlebell<\/h4>\n\n\n\n<p>Acela\u0219i exerci\u021biu se poate efectua folosind o pereche de <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> sau cu o <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">halter\u0103<\/a> sau <a href=\"https:\/\/gymbeam.ro\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> a\u0219ezate pe spate.<\/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_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\u0103utarea unei rutine eficiente de antrenament pentru fese \u00een care nu se folosesc greut\u0103\u021bi, \u00eencerca\u021bi s\u0103 folosi\u021bi benzile de rezisten\u021b\u0103. V\u0103 vom prezenta cum s\u0103 le folosi\u021bi \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ob\u021bine\u021bi fese ferme \u0219i rotunde, f\u0103r\u0103 greut\u0103\u021bi. \u00cencerca\u021bi acum antrenamentul cu benzi elastice.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 prefera\u021bi s\u0103 folosi\u021bi kettlebell, v\u0103 pute\u021bi inspira din <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 cele mai bune exerci\u021bii pentru fese \u0219i picioare cu kettlebell.<\/strong><\/a><\/li>\n\n\n\n<li>Vre\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi cum s\u0103 alege\u021bi corect greutatea potrivit\u0103? Afla\u021bi totul din articolul<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?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 dori\u021bi s\u0103 afla\u021bi cum s\u0103 determina\u021bi num\u0103rul ideal de repet\u0103ri pe set av\u00e2nd un obiectiv stabilit, citi\u021bi despre acest subiect \u00een articolul<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 ar trebui s\u0103 face\u021bi pentru a pierde \u00een greutate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 dezvolta\u021bi mas\u0103 muscular\u0103, dar pur \u0219i simplu nu reu\u0219i\u021bi? Citi\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 sfaturi despre cum s\u0103 lua\u021bi \u00een greutate \u00eentr-un mod s\u0103n\u0103tos.<\/strong><\/a><\/li>\n\n\n\n<li>Dori\u021bi s\u0103 calcula\u021bi cantitatea de calorii \u0219i macronutrien\u021bi necesar\u0103 organismului pentru pierdere \u00een greutate, dezvoltarea masei musculare sau men\u021binerea unei st\u0103ri bune? V\u0103 poate ajuta <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Calculatorul online de aport de energie \u0219i macronutrien\u021bi.&nbsp;<\/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=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 dori\u021bi ca <strong>ziua pentru picioare s\u0103 fie c\u00e2t mai eficient\u0103 posibil, asigura\u021bi-v\u0103 c\u0103 include\u021bi genuflexiuni, fand\u0103ri, \u00eendrept\u0103ri <\/strong>\u0219i alte exerci\u021bii pe care vi le-am prezentat mai sus. Toate acestea v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi fese rotunde \u0219i picioare puternice, tonifiate. Nu uita\u021bi niciodat\u0103 s\u0103 v\u0103 concentra\u021bi pe tehnica corect\u0103 \u0219i pe propriocep\u021bia muscular\u0103. Cre\u0219te\u021bi treptat \u0219i greutatea cu care lucra\u021bi \u0219i \u00een trepte rezonabile. Planifica\u021bi rutina pentru picioare de dou\u0103 sau de trei ori pe s\u0103pt\u0103m\u00e2n\u0103. Atunci c\u00e2nd crea\u021bi planul s\u0103pt\u0103m\u00e2nal de antrenament, lua\u021bi \u00een considerare timpul de care are nevoie corpul&nbsp; pentru recuperarea mu\u0219chilor deteriora\u021bi dup\u0103 antrenament.<\/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 util acest articol? Dac\u0103 da, distribui\u021bi-l prietenilor \u0219i ajuta\u021bi-i s\u0103 ob\u021bin\u0103 inspira\u021bie pentru a-\u0219i lucra \u0219i partea inferioar\u0103 a corpului.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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 ob\u021bine\u021bi fese \u0219i picioare puternice \u0219i frumos tonifiate? Exerci\u021biile foarte eficiente pe care le vom prezenta \u00een articolul de ast\u0103zi sunt cea mai bun\u0103 alegere. Pe l\u00e2ng\u0103 toate informa\u021biile despre cum s\u0103 le efectua\u021bi folosind o tehnic\u0103 corect\u0103, ve\u021bi afla \u0219i despre o \u00eentreag\u0103 varietate de posibile modific\u0103ri folosind diferite tipuri de greut\u0103\u021bi.<\/p>\n","protected":false},"author":129,"featured_media":424388,"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":[6422,6434,6458,7262,7484],"filter_section":[],"filter_attribute":[13017,13018],"class_list":{"0":"post-428866","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-exercitii-pentru-picioare","9":"tag-exercitii-pentru-posterior","10":"tag-exercitii-ro","11":"tag-antrenament-de-forta","12":"tag-antrenament","13":"filter_attribute-cviky-na-zadok","14":"filter_attribute-cviky-na-nohy","15":"h-entry","16":"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 pentru fese \u0219i picioare - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 v\u0103 dezvolta\u021bi mu\u0219chii fesieri? 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