{"id":474887,"date":"2023-06-29T16:01:04","date_gmt":"2023-06-29T14:01:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=474887"},"modified":"2024-05-28T14:33:17","modified_gmt":"2024-05-28T12:33:17","slug":"lista-de-exercitii-muschii-deltoizi-si-trapez","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/","title":{"rendered":"9 cele mai bune exerci\u021bii pentru umeri"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#Cum_sa_va_antrenati_umerii\" title=\"Cum s\u0103 v\u0103 antrena\u021bi umerii?\">Cum s\u0103 v\u0103 antrena\u021bi umerii?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#9_cele_mai_bune_exercitii_pentru_umeri\" title=\"9 cele mai bune exerci\u021bii pentru umeri\">9 cele mai bune exerci\u021bii pentru umeri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#1_Fluturari_laterale_cu_gantere\" title=\"1. Flutur\u0103ri laterale cu gantere\">1. Flutur\u0103ri laterale cu gantere<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#2_Fluturari_frontale_cu_gantere\" title=\"2. Flutur\u0103ri frontale cu gantere\">2. Flutur\u0103ri frontale 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\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#3_Impins_cu_gantere_in_stilul_lui_Arnold\" title=\"3. \u00cempins cu gantere \u00een stilul lui Arnold\">3. \u00cempins cu gantere \u00een stilul lui Arnold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#4_Impins_cu_gantere_din_sezut\" title=\"4. \u00cempins cu gantere din \u0219ezut\">4. \u00cempins cu gantere din \u0219ezut<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#5_Impins_cu_haltera_din_sezut\" title=\"5. \u00cempins cu haltera din \u0219ezut\">5. \u00cempins cu haltera din \u0219ezut<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#6_Impins_cu_haltera_din_picioare\" title=\"6. \u00cempins cu haltera din picioare\">6. \u00cempins cu haltera din picioare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#7_Sofer_de_autobuz\" title=\"7. \u0218ofer de autobuz\">7. \u0218ofer de autobuz<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#8_Fluturari_laterale_la_scripete_cu_un_singur_brat\" title=\"8. Flutur\u0103ri laterale la scripete cu un singur bra\u021b\">8. Flutur\u0103ri laterale la scripete cu un singur bra\u021b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#9_Trageri\" title=\"9. Trageri\">9. Trageri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#Cum_sa_va_antrenati_umerii_eficient\" title=\"Cum s\u0103 v\u0103 antrena\u021bi umerii eficient?\">Cum s\u0103 v\u0103 antrena\u021bi umerii eficient?<\/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\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#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-14\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/#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>O pereche puternic\u0103 de umeri rotunzi \u0219i la\u021bi reprezint\u0103 <strong>bijuteria coroanei bra\u021belor bine dezvoltate<\/strong>. Umerii creeaz\u0103 structura p\u0103r\u021bii superioare a corpului oferindu-i acea form\u0103 de triunghi cu v\u00e2rful \u00een jos, fiind exact ceea ce \u00ee\u0219i dore\u0219te orice culturist \u0219i sportiv fitness. Umerii puternici nu doar fac corpul s\u0103 arate mai atletic, ci \u0219i <strong>creeaz\u0103 un contrast pl\u0103cut cu o talie \u00eengust\u0103<\/strong>, aspect pentru care \u00een special femeile depun efort. Totu\u0219i, c\u00e2nd v\u0103 antrena\u021bi umerii, nu este suficient s\u0103 paria\u021bi doar pe \u00eempins militar simplu sau pe \u00eempins pentru umeri cu gantere. Un antrenament bun pentru umeri se concentreaz\u0103 pe activarea complet\u0103 a \u00eentregii game a acestora.<\/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_umerii\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi umerii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mu\u0219chii umerilor (Musculus<em> Deltoideus),<\/em> cunoscu\u021bi \u0219i ca mu\u0219chii deltoizi, sunt compu\u0219i din deltoidul anterior, deltoidul <span style=\"text-align: inherit\">median\/lateral \u0219i deltoidul posterior. Principala lor func\u021bie este stabilizarea articula\u021biilor umerilor \u0219i permite abduc\u021bia umerilor. Cu alte cuvinte, v\u0103 ajut\u0103 s\u0103 ridica\u021bi bra\u021bele \u00een sus. <\/span><strong style=\"text-align: inherit\">Deltoizii puternici sunt importan\u021bi nu doar pentru sporturi<\/strong><span style=\"text-align: inherit\"> (aruncarea sau ridicarea deasupra capului), ci \u0219i <\/span><strong style=\"text-align: inherit\">\u00een via\u021ba de zi cu zi. <\/strong><span style=\"text-align: inherit\">\u00cei folosi\u021bi ori de c\u00e2te ori v\u0103 \u00eentinde\u021bi spre raftul de sus pentru a lua <\/span><a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pudra proteic\u0103<\/a><span style=\"text-align: inherit\"> sau c\u00e2nd decide\u021bi ca a venit vremea s\u0103 vopsi\u021bi pere\u021bii casei cu o culoare nou\u0103. <\/span><span class=\"tadv-color\" 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>C\u00e2nd v\u0103 antrena\u021bi umerii, se aplic\u0103 aceea\u0219i regul\u0103 ca \u00een cazul antren\u0103rii altor grupe de mu\u0219chi. Asigura\u021bi-v\u0103 \u00eentotdeauna c\u0103 v-a\u021bi \u00eenc\u0103lzit corect pentru a preg\u0103tii mu\u0219chii pentru suprasolicitare \u0219i pentru a evita accident\u0103rile inutile. Un mod bun de a \u00eencepe este s\u0103 face\u021bi c\u00e2teva rotiri de umeri \u00een ambele direc\u021bii. Apoi efectua\u021bi primele repet\u0103ri ale rutinei cu greut\u0103\u021bi mai mici. Dup\u0103 ce v\u0103 obi\u0219nui\u021bi, <strong>concentra\u021bi-v\u0103 pe st\u0103p\u00e2nirea tehnicii corecte a exerci\u021biului \u0219i numai dup\u0103 aceea alege\u021bi gantere mai grele.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021biile prezentate \u00een acest articol v\u0103 vor ajuta s\u0103 crea\u021bi o rutin\u0103 de antrenament la sal\u0103 pentru umeri. La \u00eenceput alege\u021bi numai <strong>dou\u0103 sau trei dintre aceste exerci\u021bii \u0219i efectua\u021bi trei seturi cu 8 p\u00e2n\u0103 la 12 repet\u0103ri<\/strong>. Greutatea total\u0103 ar trebui s\u0103 corespund\u0103 cu aproximativ 60 p\u00e2n\u0103 la 75% din 1RM (greutatea maxim\u0103 pe care o pute\u021bi ridica la o repetare). Rutina pentru umeri se poate face singur\u0103 sau combinat\u0103 cu un antrenament pentru alte grupe musculare, precum <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=414859\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spatele,<\/a> ideal<strong> de dou\u0103, trei ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Re\u021bine\u021bi c\u0103 regenerarea complet\u0103 a oric\u0103rei grupe de mu\u0219chi dureaz\u0103 de regul\u0103 \u00eentre&nbsp; 24 \u0219i 72 de ore. Av\u00e2nd \u00een vedere acest aspect, lua\u021bi \u00eentotdeauna \u00een considerare perioada de regenerare atunci c\u00e2nd planifica\u021bi rutina de antrenament s\u0103pt\u0103m\u00e2nal\u0103 \u0219i intervalul de repet\u0103ri pentru fiecare grup\u0103 de mu\u0219chi specific\u0103 pe care o antrena\u021bi. <span style=\"color: #ff6600\">[2\u20134]&nbsp;&nbsp;&nbsp;<\/span><\/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=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg\" alt=\"Cum s\u0103 v\u0103 antrena\u021bi umerii?\" class=\"wp-image-427810\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 v\u0103 antrena\u021bi umerii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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_cele_mai_bune_exercitii_pentru_umeri\"><\/span>9 cele mai bune exerci\u021bii pentru umeri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu exist\u0103 o lips\u0103 a exerci\u021biilor pentru umeri. \u00cen articolul de ast\u0103zi, vi le vom prezenta pe cele mai eficiente. Pentru a le efectua ve\u021bi avea nevoie doar de <strong>echipament obi\u0219nuit care este prezent \u00een orice sal\u0103 precum <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103 reglabil\u0103<\/a>, o <a href=\"https:\/\/gymbeam.ro\/weightlifting-bar-lifter-150-cm-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">halter\u0103 olimpic\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> sau aparate cu scripete obi\u0219nuite<\/strong>. De voi depinde pe care din ele decide\u021bi s\u0103 le integra\u021bi \u00een cele din urm\u0103 \u00een rutina de antrenament. Unele exerci\u021bii ofer\u0103 alternative \u0219i modific\u0103ri.<\/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>re\u021bine\u021bi \u00eentotdeauna s\u0103 activa\u021bi mu\u0219chii umerilor \u0219i centrul<\/strong>. Acest lucru v\u0103 va ajuta s\u0103 men\u021bine\u021bi tehnica \u0219i postura corecte.<\/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_Fluturari_laterale_cu_gantere\"><\/span>1. Flutur\u0103ri laterale 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 \u0219i lua\u021bi c\u00e2te o <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\">ganter\u0103<\/a> \u00een fiecare m\u00e2n\u0103<span style=\"text-align: inherit\">. \u00cendrepta\u021bi-v\u0103 \u0219i \u00eendoi\u021bi u\u0219or genunchii. Trage\u021bi umerii dinspre urechi \u0219i apropia\u021bi omopla\u021bii. \u00cendoi\u021bi u\u0219or bra\u021bele din cot pe m\u0103sur\u0103 ce le \u00eentinde\u021bi pe l\u00e2ng\u0103 corp \u0219i orienta\u021bi palmele \u00een laterale.<\/span><\/li>\n\n\n\n<li><strong>Execu\u021bie<\/strong>: Ridica\u021bi bra\u021bele \u00een lateral \u00eentr-o mi\u0219care controlat\u0103 \u0219i \u021bine\u021bi coatele u\u0219or \u00eendoite. \u00cencerca\u021bi s\u0103 ridica\u021bi ganterele p\u00e2n\u0103 la nivelul umerilor sau pu\u021bin mai sus. Odat\u0103 ce ajunge\u021bi \u00een pozi\u021bia superioar\u0103, pute\u021bi \u00eencerca s\u0103 o men\u021bine\u021bi timp de o secund\u0103. Apoi reveni\u021bi u\u0219or \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Umeri ridica\u021bi, mi\u0219c\u0103ri necontrolate (spasme), greut\u0103\u021bi nepotrivite, gam\u0103 restr\u00e2ns\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/upazovani-s-jednoruckama-ve-stoje-2.gif\" alt=\"Cum se efectueaz\u0103 corect Flutur\u0103rile laterale cu gantere\" class=\"wp-image-427825\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Mai multe varia\u021bii ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Flutur\u0103ri laterale cu gantere cu un singur bra\u021b din picioare<\/h4>\n\n\n\n<p>Ca alternativ\u0103, pute\u021bi efectua un set cu fiecare bra\u021b separat. Astfel, v\u0103 ve\u021bi pute concentra mai bine pe efectuarea exerci\u021biului cu o tehnic\u0103 adecvat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Fluturari_frontale_cu_gantere\"><\/span>2. Flutur\u0103ri frontale 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 \u0219i lua\u021bi c\u00e2te o ganter\u0103 \u00een fiecare m\u00e2n\u0103 folosind o priz\u0103 pronat\u0103<span style=\"text-align: inherit\">. \u00cendrepta\u021bi-v\u0103 \u0219i \u00eendoi\u021bi u\u0219or genunchii. Trage\u021bi umerii dinspre urechi \u0219i apropia\u021bi omopla\u021bii. \u00cendoi\u021bi u\u0219or bra\u021bele din cot pe m\u0103sur\u0103 ce le \u00eentinde\u021bi pe l\u00e2ng\u0103 corp \u0219i orienta\u021bi palmele \u00een laterale.<\/span><\/li>\n\n\n\n<li><strong>Execu\u021bie<\/strong>: Ridica\u021bi bra\u021bele \u00een fa\u021b\u0103 \u00eentr-o mi\u0219care controlat\u0103 \u0219i \u021bine\u021bi coatele u\u0219or \u00eendoite. \u00cencerca\u021bi s\u0103 ridica\u021bi ganterele p\u00e2n\u0103 la nivelul umerilor sau pu\u021bin mai sus. Odat\u0103 ce ajunge\u021bi \u00een pozi\u021bia superioar\u0103, pute\u021bi \u00eencerca s\u0103 o men\u021bine\u021bi timp de o secund\u0103. Apoi reveni\u021bi u\u0219or \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Umeri ridica\u021bi, mi\u0219c\u0103ri necontrolate (spasme), greut\u0103\u021bi nepotrivite, gam\u0103 restr\u00e2ns\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/prepazovani-s-jednoruckama-ve-stoje.gif\" alt=\"Cum se efectueaz\u0103 corect Flutur\u0103rile frontale cu gantere\" class=\"wp-image-427842\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Mai multe varia\u021bii ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Flutur\u0103ri frontale cu gantere cu un singur bra\u021b<\/h4>\n\n\n\n<p>Aceast\u0103 variant\u0103 se poate efectua \u0219i cu fiecare bra\u021b separat. Astfel, v\u0103 ve\u021bi putea concentra mai bine pe efectuarea exerci\u021biului cu o tehnic\u0103 adecvat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,6421,36025,50953,50959,73135\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Impins_cu_gantere_in_stilul_lui_Arnold\"><\/span>3. \u00cempins cu gantere \u00een stilul lui Arnold<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-v\u0103 pe o banc\u0103 de exerci\u021bii cu spatele drept, \u00eendoi\u021bi genunchii \u0219i a\u0219eza\u021bi picioarele ferm pe saltea. Lua\u021bi c\u00e2te o ganter\u0103 \u00een fiecare m\u00e2n\u0103 \u0219i ridica\u021bi-le la nivelul umerilor \u00een fa\u021ba pieptului, cu palmele orientate spre voi. \u00cencerca\u021bi s\u0103 \u021bine\u021bi \u00eencheieturile drepte. <span style=\"text-align: inherit\">Trage\u021bi umerii dinspre urechi \u0219i apropia\u021bi omopla\u021bii<\/span>.<\/li>\n\n\n\n<li><strong>Execu\u021bie<\/strong>: \u00cen timp ce expira\u021bi, ridica\u021bi bra\u021bele deasupra capului \u00eentr-o mi\u0219care controlat\u0103. Pe m\u0103sur\u0103 ce m\u00e2inile se ridic\u0103, roti\u021bi-le u\u0219or, astfel \u00eenc\u00e2t \u00een pozi\u021bia superioar\u0103, palmele s\u0103 fie orientate \u00een direc\u021bia opus\u0103 corpului, chiar \u00een fa\u021ba voastr\u0103. Apoi reveni\u021bi u\u0219or \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Umeri ridica\u021bi, \u00eencheieturi \u00eendoite, mi\u0219c\u0103ri necontrolate (spasme), greut\u0103\u021bi nepotrivite.<\/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.com\/blog\/wp-content\/uploads\/2023\/03\/arnoldovy-tlaky.gif\" alt=\"Cum se efectueaz\u0103 corect \u00cempinsul cu gantere \u00een stilul lui Arnold\" class=\"wp-image-427857\" title=\"Cum se efectueaz\u0103 corect \u00cempinsul cu gantere \u00een stilul lui Arnold\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Mai multe varia\u021bii ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u00cempins cu gantere \u00een stilul lui Arnold cu un singur bra\u021b<\/h4>\n\n\n\n<p>Ca alternativ\u0103, pute\u021bi efectua un set cu fiecare bra\u021b separat. Astfel, v\u0103 ve\u021bi pute concentra mai bine pe efectuarea exerci\u021biului cu o tehnic\u0103 adecvat\u0103.<\/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. \u00cempins cu kettlebell \u00een stilul lui Arnold<\/h4>\n\n\n\n<p>De asemenea, acest exerci\u021biu se poate efectua folosind o pereche de kettlebell. Pur \u0219i simplu lua\u021bi kettlebell de m\u00e2nerul din partea superioar\u0103 \u0219i urma\u021bii aceea\u0219i tehnic\u0103 precum \u00een cazul ganterelor.<\/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_Impins_cu_gantere_din_sezut\"><\/span>4. \u00cempins cu gantere din \u0219ezut<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-v\u0103 pe 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 de exerci\u021bii<\/a>&nbsp; cu spatele drept, \u00eendoi\u021bi genunchii \u0219i a\u0219eza\u021bi picioarele ferm pe saltea. Lua\u021bi c\u00e2te o ganter\u0103 \u00een fiecare m\u00e2n\u0103 \u0219i ridica\u021bi-le la nivelul umerilor \u00een laterale, cu palmele orientate \u00eenainte. \u021aine\u021bi \u00eencheieturile drepte. <span style=\"text-align: inherit\">Trage\u021bi umerii dinspre urechi \u0219i apropia\u021bi omopla\u021bii<\/span>.<\/li>\n\n\n\n<li><strong>Execu\u021bie<\/strong>: Inspira\u021bi \u0219i ridica\u021bi bra\u021bele deasupra capului p\u00e2n\u0103 c\u00e2nd \u00eentinde\u021bi coatele. Palmele s\u0103 fie orientate \u00eenainte \u00een timpul mi\u0219c\u0103rii complete. Apoi reveni\u021bi u\u0219or \u00een pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Umeri ridica\u021bi, \u00eencheieturi \u00eendoite, mi\u0219c\u0103ri necontrolate, gam\u0103 restr\u00e2ns\u0103 de mi\u0219care,&nbsp;greut\u0103\u021bi nepotrivite.<\/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.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-jednoruckama-v-sede.gif\" alt=\"Cum se efectueaz\u0103 corect \u00cempinsul cu gantere din \u0219ezut\" class=\"wp-image-427872\" title=\"Cum se efectueaz\u0103 corect \u00cempinsul cu gantere din \u0219ezut\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Mai multe varia\u021bii ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u00cempins cu gantere din \u0219ezut cu un singur bra\u021b<\/h4>\n\n\n\n<p>De asemenea, pute\u021bi efectua acest exerci\u021biu altern\u00e2nd bra\u021bele \u00eentr-un set sau antren\u00e2nd un singur bra\u021b pe r\u00e2nd.<\/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. \u00cempins cu kettlebell din \u0219ezut<\/h4>\n\n\n\n<p>Acest exerci\u021biu se poate face \u0219i folosind un set 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>. Pur \u0219i simplu lua\u021bi kettlebell de m\u00e2nerul din partea superioar\u0103 \u0219i urma\u021bii aceea\u0219i tehnic\u0103 precum \u00een cazul ganterelor. Dac\u0103 ave\u021bi doar un kettlebell, pute\u021bi antrena un bra\u021b pe r\u00e2nd.<\/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_Impins_cu_haltera_din_sezut\"><\/span>5. \u00cempins cu haltera din \u0219ezut<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-v\u0103 pe o banc\u0103 de exerci\u021bii&nbsp; cu spatele drept, \u00eendoi\u021bi genunchii \u0219i a\u0219eza\u021bi picioarele ferm pe saltea. Apuca\u021bi o&nbsp;<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 o prindere pronat\u0103 ridica\u021bi-o sub b\u0103rbie, astfel \u00eenc\u00e2t s\u0103 se sprijine de sec\u021biunea superioar\u0103 a pieptului. \u021aine\u021bi \u00eencheieturile drepte. <span style=\"text-align: inherit\">Trage\u021bi umerii dinspre urechi \u0219i apropia\u021bi omopla\u021bii<\/span>.<\/li>\n\n\n\n<li><strong>Execu\u021bie<\/strong>: \u00cen timp ce expira\u021bi, ridica\u021bi bra\u021bele deasupra capului \u00eentr-o mi\u0219care controlat\u0103. Apoi, inspir\u00e2nd, reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 cu o mi\u0219care lin\u0103. Trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Umeri ridica\u021bi, \u00eencheieturi \u00eendoite, mi\u0219c\u0103ri necontrolate, \u00eendoirea p\u0103r\u021bii inferioare a spatelui, gam\u0103 restr\u00e2ns\u0103 de mi\u0219care, greut\u0103\u021bi nepotrivite.<\/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.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-cinkou-v-sede.gif\" alt=\"Cum se efectueaz\u0103 corect \u00cempinsul cu haltera din \u0219ezut\" class=\"wp-image-427888\" title=\"Cum se efectueaz\u0103 corect \u00cempinsul cu haltera din \u0219ezut\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Impins_cu_haltera_din_picioare\"><\/span>6. \u00cempins cu haltera din picioare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bie ini\u021aial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate la nivelul \u0219oldurilor \u0219i prinde\u021bi 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 ambele m\u00e2ini, folosind o prindere pronat\u0103. Ridica\u021bi-v\u0103 \u0219i \u00eendoi\u021bi u\u0219or genunchii. Ridica\u021bi haltera p\u00e2n\u0103 sub b\u0103rbie, astfel \u00eenc\u00e2t s\u0103 se sprijine de sec\u021biunea superioar\u0103 a pieptului. \u021aine\u021bi \u00eencheieturile drepte. <span style=\"text-align: inherit\">Trage\u021bi umerii dinspre urechi \u0219i apropia\u021bi omopla\u021bii<\/span>.<\/li>\n\n\n\n<li><strong>Execu\u021bie<\/strong>: \u00cen timp ce expira\u021bi, ridica\u021bi bra\u021bele deasupra capului \u00eentr-o mi\u0219care controlat\u0103. Apoi, inspir\u00e2nd, reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 cu o mi\u0219care lin\u0103. Trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Umeri ridica\u021bi, \u00eencheieturi \u00eendoite, mi\u0219c\u0103ri necontrolate (spasme), greut\u0103\u021bi nepotrivite.<\/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.com\/blog\/wp-content\/uploads\/2023\/03\/vzpazovani-s-cinkou-2.gif\" alt=\"Cum se efectueaz\u0103 corect \u00cempinsul cu haltera din picioare\" class=\"wp-image-427918\" title=\"Cum se efectueaz\u0103 corect \u00cempinsul cu haltera din picioare\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Sofer_de_autobuz\"><\/span>7. \u0218ofer de autobuz<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 \u0219i apuca\u021bi o plac\u0103 de greutate cu ambele m\u00e2ini de laterale. Ridica\u021bi-v\u0103 cu genunchii u\u0219or \u00eendoi\u021bi \u0219i \u021bine\u021bi discul \u00een fa\u021ba coapselor cu bra\u021bele \u00eentinse \u00een fa\u021b\u0103. <span style=\"text-align: inherit\">Trage\u021bi umerii dinspre urechi \u0219i apropia\u021bi omopla\u021bii<\/span>.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> \u00cen timp ce expira\u021bi, ridica\u021bi bra\u021bele \u00een fa\u021b\u0103 \u00eentr-o mi\u0219care controlat\u0103 \u0219i, \u00een acela\u0219i timp, roti\u021bi placa de greutate \u00een sensul acelor de ceasornic p\u00e2n\u0103 c\u00e2nd o m\u00e2n\u0103 ajunge \u00een pozi\u021bia \u00een care se afl\u0103 direct deasupra celeilalte. Apoi reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi aceea\u0219i mi\u0219care, de aceast\u0103 dat\u0103 rotind placa \u00een sensul opus acelor de ceasornic.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Umeri ridica\u021bi, mi\u0219c\u0103ri necontrolate (spasme), greut\u0103\u021bi nepotrivite.<\/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.com\/blog\/wp-content\/uploads\/2023\/03\/bus-driver.gif\" alt=\"Cum se efectueaz\u0103 corect exerci\u021biul \u0218ofer de autobuz\" class=\"wp-image-427971\" title=\"Cum se efectueaz\u0103 corect exerci\u021biul \u0218ofer de autobuz\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Mai multe varia\u021bii ale acestui exerci\u021biu:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0218ofer de autobuz cu gantere<\/h4>\n\n\n\n<p>Pentru a efectua acest exerci\u021biu, pute\u021bi folosi \u0219i o ganter\u0103. Prinde\u021bi-o de laterale, cu degetele \u00een jurul sec\u021biunii de greutate. Executa\u021bi exerci\u021biu \u00een acela\u0219i mod ca \u00een cazul pl\u0103cii de greutate.<\/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. Men\u021binere \u0218ofer de autobuz (Flutur\u0103ri laterale cu rotiri)<\/h4>\n\n\n\n<p>Pute\u021bi efectua o alt\u0103 variant\u0103 a acestui exerci\u021biu \u021bin\u00e2nd pur \u0219i simplu placa de greutate \u00een fa\u021ba voastr\u0103 tot timpul, rotind-o dintr-o parte \u00een alta f\u0103r\u0103 a cobor\u00ee bra\u021bele \u00een timpul rotirilor.<\/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_Fluturari_laterale_la_scripete_cu_un_singur_brat\"><\/span>8. Flutur\u0103ri laterale la scripete cu un singur bra\u021b<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\u0103rate la nivelul \u0219oldurilor \u00eentr-o parte a scripetelui. Apuca\u021bi un singur m\u00e2ner conectat la punctul cel mai de jos al scripetelui cu m\u00e2na departe de scripete. ridica\u021bi-v\u0103 \u0219i \u021bine\u021bi m\u00e2nerul cu bra\u021bul u\u0219or \u00eendoit la nivelul p\u0103r\u021bii superioare a coapsei. Pute\u021bi \u021bine cealalt\u0103 m\u00e2n\u0103 \u00een \u0219old.<\/li>\n\n\n\n<li><strong>Execu\u021bie<\/strong>: \u00cen timp ce expira\u021bi, ridica\u021bi bra\u021bul \u00een lateral \u00eentr-o mi\u0219care controlat\u0103, \u021bin\u00e2nd cotul u\u0219or \u00eendoit. Pute\u021bi men\u021bine pozi\u021bia superioar\u0103 timp de una, dou\u0103 secunde. Apoi reveni\u021bi u\u0219or \u00een pozi\u021bia ini\u021bial\u0103 \u0219i trece\u021bi la o alt\u0103 repetare. Odat\u0103 ce a\u021bi \u00eencheiat un set, schimba\u021bi p\u0103r\u021bile \u0219i face\u021bi exerci\u021biul cu cel\u0103lalt bra\u021b.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Umeri ridica\u021bi, mi\u0219c\u0103ri necontrolate (spasme), greut\u0103\u021bi nepotrivite.<\/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.com\/blog\/wp-content\/uploads\/2023\/03\/017.gif\" alt=\"Cum se efectueaz\u0103 corect Flutur\u0103rile laterale la scripete cu un singur bra\u021b\" class=\"wp-image-427935\" title=\"Cum se efectueaz\u0103 corect Flutur\u0103rile laterale la scripete cu un singur bra\u021b\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Trageri\"><\/span>9. Trageri<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 \u00een fa\u021ba scripetelui. Apuca\u021bi cu ambele m\u00e2ini cap\u0103tul corzii ata\u0219ate la pozi\u021bia superioar\u0103 a scripetelui. \u00cendrepta\u021bi-v\u0103 \u0219i ridica\u021bi bra\u021bele \u00een fa\u021ba voastr\u0103, cu coatele u\u0219or \u00eendoite.<\/li>\n\n\n\n<li><strong>Execu\u021bie<\/strong>: \u00cen timp ce expira\u021bi, trage\u021bi coarda spre frunte \u00eentr-o mi\u0219care controlat\u0103. Pe l\u00e2ng\u0103 umeri, concentra\u021bi-v\u0103 \u0219i pe implicarea mu\u0219chilor interscapulari. Odat\u0103 ce a\u021bi tras adaptorul spre fa\u021b\u0103, pute\u021bi men\u021bine pozi\u021bia superioar\u0103 timp de una, dou\u0103 secunde. Apoi reveni\u021bi u\u0219or \u00een pozi\u021bia ini\u021bial\u0103 \u0219i trece\u021bi la o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Umeri ridica\u021bi, mi\u0219c\u0103ri necontrolate, greut\u0103\u021bi nepotrivite.<\/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.com\/blog\/wp-content\/uploads\/2023\/03\/face-pulls.gif\" alt=\"Cum se efectueaz\u0103 corect Tragerile pentru a activa umerii\" class=\"wp-image-427987\" title=\"Cum se efectueaz\u0103 corect Tragerile pentru a activa umerii\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_va_antrenati_umerii_eficient\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi umerii eficient?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a afla mai multe referitor la ce trebuie s\u0103 fi\u021bi aten\u021bi c\u00e2nd v\u0103 antrena\u021bi umerii, urm\u0103ri\u021bi videoclipul nostru.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Exerci\u021bii pentru umeri l Andi Constantin l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/TU0-H3QainU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_urmeaza\"><\/span>Ce urmeaz\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vre\u021bi s\u0103 afla\u021bi cum s\u0103 crea\u021bi un plan de antrenament adecvat pentru voi? Afla\u021bi despre acest lucru din articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate pentru sal\u0103?<\/strong><\/a><\/li>\n\n\n\n<li>Afla\u021bi cum s\u0103 stabili\u021bi nivelul de rezisten\u021b\u0103 corect pentru exerci\u021bii din articolul nostru <strong><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)\">Ce greutate s\u0103 ridica\u021bi pentru dezvoltarea masei musculare, for\u021b\u0103 \u0219i pierdere \u00een greutate?<\/a><\/strong><\/li>\n\n\n\n<li>Dac\u0103 ave\u021bi nevoie de c\u00e2teva sfaturi de exerci\u021bii eficiente pentru antrenarea spatelui, consulta\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=414859\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 cele mai bune exerci\u021bii pentru spate.<\/strong><\/a><\/li>\n\n\n\n<li>Pentru a v\u0103 asigura c\u0103 antrenamentul pentru partea superioar\u0103 a corpului este complet, nu uita\u021bi de bicep\u0219i \u0219i tricep\u0219i. Pentru a v\u0103 inspira citi\u021bi despre <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=425877\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 cele mai bune exerci\u021bii pentru bicep\u0219i<\/strong><\/a> iar pentru a include \u0219i tricep\u0219ii, nu rata\u021bi lista noastr\u0103 de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=392885\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 cele mai bune exerci\u021bii pentru tricep\u0219i.<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 obiectivul vostru este s\u0103 dezvolta\u021bi mas\u0103 muscular\u0103, nu rata\u021bi articolul nostru<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Ce s\u0103 m\u00e2nca\u021bi \u0219i ce s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 dezvolta\u021bi mas\u0103 muscular\u0103, dar nu se \u00eent\u00e2mpl\u0103 nimic? Nu rata\u021bi articolul nostru <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 aportul de calorii \u0219i macronutrien\u021bi ideal pentru a v\u0103 atinge obiectivele? Profita\u021bi de <a href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Calculatorul nostru online privind aportul de energie \u0219i macronutrien\u021bi.<\/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 investi\u021bi suficient din timpul de antrenament \u00een antrenarea umerilor, v\u0103 pute\u021bi a\u0219tepta s\u0103 vede\u021bi <strong>mu\u0219chi deltoizi mai mari, mai puternici \u0219i mai tonifia\u021bi<\/strong>. Dup\u0103 o vreme ve\u021bi observa \u0219i l\u0103rgirea pieptului, lucru care v\u0103 va \u00eengusta optic talia. Atunci c\u00e2nd crea\u021bi planul de antrenament nu uita\u021bi s\u0103 include\u021bi \u00eempinsul cu haltera, flutur\u0103rile laterale cu ganterele sau o varietate de exerci\u021bii pentru umeri la scripete. <strong>Includerea unei game de modific\u0103ri v\u0103 va asigura c\u0103 antrenamentul implic\u0103 toate cele trei p\u0103r\u021bi ale deltoizilor.<\/strong> Fi\u021bi mereu aten\u021bi la tehnic\u0103 \u0219i s\u0103 sim\u021bi\u021bi c\u0103 angaja\u021bi mu\u0219chii \u00eentr-un mod corect \u0219i cre\u0219te\u021bi greutatea lent \u0219i constant. Ar trebui ca aceste exerci\u021bii pentru umeri s\u0103 fac\u0103 parte din rutina de antrenament de dou\u0103, trei ori pe s\u0103pt\u0103m\u00e2n\u0103. C\u00e2nd planifica\u021bi acest lucru, nu uita\u021bi faptul c\u0103 organismul are nevoie de un timp adecvat pentru recuperare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, distribui\u021bi-l prietenilor \u0219i ajuta\u021bi-i s\u0103 se inspire \u0219i ei pentru rutina de antrenament pentru umeri.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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 s\u0103 dezvolta\u021bi umeri la\u021bi \u0219i rotunzi? \u00cencerca\u021bi aceste 9 exerci\u021bii eficiente \u0219i varia\u021biile lor folosind gantere, o halter\u0103 \u0219i alte accesorii disponibile \u00een orice sal\u0103 de sport public\u0103.<\/p>\n","protected":false},"author":129,"featured_media":427752,"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":[6410,6458,7190,7262],"filter_section":[],"filter_attribute":[13012,13026],"class_list":{"0":"post-474887","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","9":"tag-exercitii-ro","10":"tag-cresterea-masei-musculare","11":"tag-antrenament-de-forta","12":"filter_attribute-cviky-na-ramena","13":"filter_attribute-spravna-technika-cvicenia","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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