{"id":475604,"date":"2023-06-29T15:17:42","date_gmt":"2023-06-29T13:17:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=475604"},"modified":"2024-05-28T14:39:04","modified_gmt":"2024-05-28T12:39:04","slug":"misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/","title":{"rendered":"Mituri despre exerci\u021biile pentru fese care stau \u00eentre voi \u0219i fese mai puternice, mai rotunde \u0219i mai ferme"},"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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#10_cele_mai_mari_mituri_cu_privire_la_intarirea_si_antrenarea_posteriorului\" title=\"10 cele mai mari mituri cu privire la \u00eent\u0103rirea \u0219i antrenarea posteriorului\">10 cele mai mari mituri cu privire la \u00eent\u0103rirea \u0219i antrenarea posteriorului<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#1_Doar_femeile_ar_trebui_sa_faca_exercitii_pentru_fese\" title=\"1. Doar femeile ar trebui s\u0103 fac\u0103 exerci\u021bii pentru fese\">1. Doar femeile ar trebui s\u0103 fac\u0103 exerci\u021bii pentru fese<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#2_Intarirea_feselor_va_ajuta_la_arderea_grasimilor_din_aceasta_zona_si_va_va_face_posteriorul_mai_mic\" title=\"2. \u00cent\u0103rirea feselor va ajuta la arderea gr\u0103similor din aceast\u0103 zon\u0103 \u0219i v\u0103 va face posteriorul mai mic\">2. \u00cent\u0103rirea feselor va ajuta la arderea gr\u0103similor din aceast\u0103 zon\u0103 \u0219i v\u0103 va face posteriorul mai mic<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#3_Cel_mai_eficient_mod_de_a_va_intari_fesele_este_sa_efectuati_exercitii_cu_propria_greutate\" title=\"3. Cel mai eficient mod de a v\u0103 \u00eent\u0103ri fesele este s\u0103 efectua\u021bi exerci\u021bii cu propria greutate\">3. Cel mai eficient mod de a v\u0103 \u00eent\u0103ri fesele este s\u0103 efectua\u021bi exerci\u021bii cu propria greutate<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#4_Genuflexiunile_sunt_cele_mai_bune_exercitii_pentru_fese\" title=\"4. Genuflexiunile sunt cele mai bune exerci\u021bii pentru fese\">4. Genuflexiunile sunt cele mai bune exerci\u021bii pentru fese<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#5_Un_exercitiu_este_suficient_pentru_a_antrena_fesele\" title=\"5. Un exerci\u021biu este suficient pentru a antrena fesele\">5. Un exerci\u021biu este suficient pentru a antrena fesele<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#6_Singurul_mod_in_care_puteti_face_progrese_este_prin_antrenamentul_cu_ridicare_de_greutati\" title=\"6. Singurul mod \u00een care pute\u021bi face progrese este prin antrenamentul cu ridicare de greut\u0103\u021bi\">6. Singurul mod \u00een care pute\u021bi face progrese este prin antrenamentul cu ridicare de greut\u0103\u021bi<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#7_Nu_este_necesar_sa_schimbati_rutina_de_antrenament_pentru_fese_stabilita\" title=\"7. Nu este necesar s\u0103 schimba\u021bi rutina de antrenament pentru fese stabilit\u0103\">7. Nu este necesar s\u0103 schimba\u021bi rutina de antrenament pentru fese stabilit\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#8_Prin_antrenarea_feselor_le_puteti_schimba_complet_forma\" title=\"8. Prin antrenarea feselor, le pute\u021bi schimba complet forma\">8. Prin antrenarea feselor, le pute\u021bi schimba complet forma<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#9_Inainte_de_antrenament_este_important_sa_dedicati_o_perioada_semnificativa_de_timp_exercitiilor_de_activare\" title=\"9. \u00cenainte de antrenament, este important s\u0103 dedica\u021bi o perioad\u0103 semnificativ\u0103 de timp exerci\u021biilor de activare\">9. \u00cenainte de antrenament, este important s\u0103 dedica\u021bi o perioad\u0103 semnificativ\u0103 de timp exerci\u021biilor de activare<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#10_Daca_a_doua_zi_nu_va_dor_muschii_fesieri_chiar_si_doar_in_timp_ce_stati_jos_antrenamentul_a_fost_inutil\" title=\"10. Dac\u0103 a doua zi nu v\u0103 dor mu\u0219chii fesieri, chiar \u0219i doar \u00een timp ce sta\u021bi jos, antrenamentul a fost inutil\">10. Dac\u0103 a doua zi nu v\u0103 dor mu\u0219chii fesieri, chiar \u0219i doar \u00een timp ce sta\u021bi jos, antrenamentul a fost inutil<\/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\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Miturile care \u00eenconjoar\u0103 exerci\u021biile pentru fese sunt la fel de r\u0103sp\u00e2ndite precum num\u0103rul de persoane care \u00ee\u0219i doresc un posterior perfect. Dac\u0103 v-a\u021bi antrenat dar tot nu vede\u021bi rezultate, poate fi frustrant \u0219i demotivant. <strong>Este posibil s\u0103 face\u021bi unele gre\u0219eli din cauza miturilor populare privind \u00eent\u0103rirea feselor.<\/strong> \u00cen aces articol, le vom demitiza \u0219i v\u0103 vom ar\u0103ta cum s\u0103 ob\u021bine\u021bi fese puternice, ferme \u0219i modelate, l\u0103s\u00e2nd aceste concep\u021bii gre\u0219ite \u00een urm\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=\"10_cele_mai_mari_mituri_cu_privire_la_intarirea_si_antrenarea_posteriorului\"><\/span>10 cele mai mari mituri cu privire la \u00eent\u0103rirea \u0219i antrenarea posteriorului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 numeroase mituri care \u00eenconjoar\u0103 exerci\u021biile pentru fese, duc\u00e2nd oamenii la gre\u0219eli de antrenament care le afecteaz\u0103 rezultatele generale. De la concep\u021biile gre\u0219ite cu privire la cine beneficiaz\u0103 de \u00eent\u0103rirea feselor p\u00e2n\u0103 la dezbateri asupra celor mai eficiente exerci\u021bii \u0219i intervalul de repet\u0103ri, poate fi dificil\u0103 separarea realit\u0103\u021bii de fic\u021biune. \u00cen acest articol vom descoperi adev\u0103rul cu privire la antrenamentul pentru fese \u0219i vom \u00eenl\u0103tura miturile frecvente.<\/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_Doar_femeile_ar_trebui_sa_faca_exercitii_pentru_fese\"><\/span>1. Doar femeile ar trebui s\u0103 fac\u0103 exerci\u021bii pentru fese<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd vine vorba de exerci\u021biile pentru fese, v\u0103 pute\u021bi imagina imediat o femeie care face fand\u0103ri, genuflexiuni sau popularele hip thrusts. Totu\u0219i, no\u021biunea c\u0103 doar femeile ar trebui s\u0103 se angajeze \u00een exerci\u021bii pentru fese este la fel de gre\u0219it\u0103 precum afirma\u021bia c\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=425877\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">exerci\u021biile pentru bicep\u0219i<\/a> apar\u021bin \u00een exclusivitate b\u0103rba\u021bilor. <strong>Mu\u0219chii gluteali sunt importan\u021bi nu doar din punct de vedere estetic, ci \u0219i din punct de vedere func\u021bional.<\/strong> Ace\u0219tia se num\u0103r\u0103 printre cei mai mari mu\u0219chi din corp \u0219i \u0219i sunt implica\u021bi \u00een cele mai elementare mi\u0219c\u0103ri, precum mersul, statul jos sau \u00een picioare sau ridicarea unui pix c\u0103zut pe jos. Ace\u0219tia sunt ideali \u0219i pentru sportivi, \u00eentruc\u00e2t fesele dezvoltate \u00eei pot ajuta s\u0103 <strong>devin\u0103 mai puternici, s\u0103 alerge mai repede, s\u0103 sar\u0103 mai sus, precum \u0219i accelerare, dinamici \u0219i agilitate general\u0103 \u00een mi\u0219care \u00eembun\u0103t\u0103\u021bit\u0103.<\/strong> Prin urmare, \u00eent\u0103rirea feselor este benefic\u0103 pentru oricine. <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>\u0218i voi sunte\u021bi interesa\u021bi s\u0103 afla\u021bi care exerci\u021bii pentru fese ar trebui s\u0103 aib\u0103 cu siguran\u021b\u0103 un loc \u00een planul vostru de antrenament? Le ve\u021bi g\u0103si \u00een articolul nostru: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=428866\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 cele mai bune exerci\u021bii pentru fese \u0219i picioare.<\/a><\/strong><\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1124x749.jpg\" alt=\"Cine ar trebui s\u0103-\u0219i lucreze fesele?\" class=\"wp-image-430592\" style=\"width:843px;height:562px\" title=\"Cine ar trebui s\u0103-\u0219i lucreze fesele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-2048x1365.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=\"2_Intarirea_feselor_va_ajuta_la_arderea_grasimilor_din_aceasta_zona_si_va_va_face_posteriorul_mai_mic\"><\/span>2. \u00cent\u0103rirea feselor va ajuta la arderea gr\u0103similor din aceast\u0103 zon\u0103 \u0219i v\u0103 va face posteriorul mai mic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile pentru fese pot ajuta la \u00eent\u0103rirea mu\u0219chilor gluteali \u0219i le pot face mai ferme, favoriz\u00e2nd \u00een acela\u0219i timp dezvoltarea masei musculare \u00een aceast\u0103 zon\u0103. Totu\u0219i, este important de re\u021binut c\u0103 acestea nu \u00eenlocuiesc liposuc\u021bia \u0219i nu pot elimina doar ele eficient gr\u0103simea de pe fese. Ideea de <strong>pierdere \u00een greutate care vizeaz\u0103 zone specifice<\/strong>, cum ar fi fesele, este un <strong>mit<\/strong> frecvent care se aplic\u0103 \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">abdomenului<\/a> \u0219i p\u0103r\u021bii interioare a coapselor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ob\u021binerea elimin\u0103rii gr\u0103simii din orice parte a corpului necesit\u0103 o abordare complet\u0103 care implic\u0103 modificarea dietei \u0219i rutinei de antrenament.<\/strong> Prin crearea unui <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">deficit caloric<\/a>, unde consumul de energie dep\u0103\u0219e\u0219te aportul, pute\u021bi reduce treptat procentul de gr\u0103sime corporal\u0103 general\u0103, lucru care duce la pierderea \u00een greutate. <strong>Totu\u0219i, este important de re\u021binut c\u0103 ordinea \u00een care gr\u0103simea este eliminat\u0103 din anumite zone, precum abdomen sau fese, este determinat\u0103 \u00een special de factorii genetici \u0219i hormonali.<\/strong> De\u0219i efectuarea zilnic\u0103 a 100 de genuflexiuni cu propria greutate pentru a sub\u021bia fesele poate p\u0103rea o op\u021biune viabil\u0103, nu este neap\u0103rat cea mai eficient\u0103 solu\u021bie. <span class=\"tadv-color\" style=\"color: #ff6600\"> [2]<\/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 scopul vostru este s\u0103 pierde\u021bi \u00een greutate \u0219i dori\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 aborda\u021bi acest subiect pas cu pas, citi\u021bi articolul nostru: <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>No\u021biuni de baz\u0103 simple cu privire la pierderea \u00een greutate: o s\u0103 v\u0103 surprind\u0103 ce este cu adev\u0103rat important.<\/strong><\/a><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg\" alt=\"Efectul exerci\u021biilor cu propria greutate asupra feselor\" class=\"wp-image-430610\" title=\"Efectul exerci\u021biilor cu propria greutate asupra feselor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Cel_mai_eficient_mod_de_a_va_intari_fesele_este_sa_efectuati_exercitii_cu_propria_greutate\"><\/span>3. Cel mai eficient mod de a v\u0103 \u00eent\u0103ri fesele este s\u0103 efectua\u021bi exerci\u021bii cu propria greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i exerci\u021biile cu propria greutate precum genuflexiunile, fand\u0103rile \u0219i glute bridge sunt potrivite pentru \u00eenc\u0103lzire, pentru \u00eencep\u0103tori sau ca parte dintr-un antrenament HIIT, ar putea s\u0103 nu fie suficiente pentru a ob\u021bine fesele rotunde \u0219i sexi pe care le dori\u021bi. Dup\u0103 cum am men\u021bionat mai sus, <strong>mu\u0219chii gluteali sunt printre cei mai mari din corp<\/strong> \u0219i nu sunt u\u0219or de obosit. Ace\u0219tia necesit\u0103 un stimul de antrenament semnificativ pentru a deveni mai puternici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021biile cu propria greutate pot fi eficiente pentru \u00eencep\u0103tori, dar chiar \u0219i ace\u0219tia vor trebui s\u0103 includ\u0103 \u00een cele din urm\u0103 antrenamentul de for\u021b\u0103 cu <a href=\"https:\/\/gymbeam.ro\/greutati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi<\/a> pentru a ob\u021bine progresul dorit. Asta deoarece simpla cre\u0219tere a num\u0103rului de repet\u0103ri a genuflexiunilor sau fand\u0103rilor cu propria greutate nu se recomand\u0103 pe termen lung \u0219i poate deveni anevoioas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O abordare eficient\u0103 este s\u0103 <strong>cre\u0219te\u021bi treptat rezisten\u021ba folosind <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebells<\/a> sau o <\/strong><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\"><strong>halter\u0103 <\/strong><\/a><strong>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>.<\/strong> Astfel, mu\u0219chii vor continua s\u0103 primeasc\u0103 stimuli noi pentru a ini\u021bia <strong>mecanismele de adaptare responsabile pentru dezvoltarea masei musculare \u0219i for\u021bei.<\/strong> Astfel ve\u021bi preveni stagnarea, iar progresul va deveni evident. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, nu trebuie s\u0103 renun\u021ba\u021bi complet la exerci\u021biile cu propria greutate. Au \u0219i acestea un rol \u00een planul de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a ob\u021bine rezultatele dorite, este esen\u021bial\u0103 stabilirea unei greut\u0103\u021bi de antrenament potrivite \u0219i ajustarea acesteia \u00een timp. Urm\u0103torul articol ofer\u0103 indica\u021bii cu privire la realizarea eficient\u0103 a acestui lucru: <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><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Genuflexiunile_sunt_cele_mai_bune_exercitii_pentru_fese\"><\/span>4. Genuflexiunile sunt cele mai bune exerci\u021bii pentru fese<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Care exerci\u021biu este cel mai eficient pentru dezvoltarea mu\u0219chilor gluteali? Pariem pe o <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pudr\u0103 proteic\u0103<\/a> c\u0103 cei mai mul\u021bi dintre voi ar r\u0103spunde \u2013 genuflexiunile. De\u0219i acestea v\u0103 pot ajuta s\u0103 dezvolta\u021bi membre inferioare mai puternice, exist\u0103 exerci\u021bii mai eficiente pentru dezvoltarea mu\u0219chilor gluteali. <strong>Genuflexiunile nu implic\u0103 mu\u0219chii gluteali la fel de intens pe c\u00e2t v-a\u021bi a\u0219tepta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Genuflexiuni X Hip Thrusts:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Oamenii de \u0219tiin\u021b\u0103 au m\u0103surat activitatea mu\u0219chilor gluteali \u00een timpul genuflexiunilor<\/strong> \u0219i au descoperit c\u0103 nivelurile de activitate ridicate s-au \u00eenregistrat numai \u00een timpul mi\u0219c\u0103rii ascendente, mai exact \u00een prima jum\u0103tate a mi\u0219c\u0103rii. Dar apoi mu\u0219chii gluteali revin la o stare relativ\u0103 de repaus. Probabil sunte\u021bi de acord c\u0103 nu prea sim\u021bi\u021bi c\u0103 mu\u0219chii gluteali se antreneaz\u0103 \u00een timpul genuflexiunilor. <span class=\"tadv-color\" style=\"color: #ff6600\"> [4]<\/span><\/li>\n\n\n\n<li><strong>C\u00e2nd vine vorba de dezvoltarea mu\u0219chilor gluteali, hip thrusts ofer\u0103 rezultate mult mai bune.<\/strong> Acest exerci\u021biu a ar\u0103tat o activare intens\u0103 a mu\u0219chilor gluteali \u00een aproape fiecare faz\u0103 a mi\u0219c\u0103rii. \u00cen plus, hip thrusts nu sunt la fel de solicitante din punct de vedere tehnic precum genuflexiunile \u0219i cu siguran\u021b\u0103 ve\u021bi putea ridica o greutate mai mare. Ca rezultat, acest exerci\u021biu creeaz\u0103 un stres mecanic \u0219i metabolic mai mare asupra feselor, duc\u00e2nd la adapt\u0103ri ale antrenamentului precum cre\u0219terea for\u021bei \u0219i dezvoltarea masei musculare. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, asta nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 elimina\u021bi complet genuflexiunile din planul de antrenament. Acestea reprezint\u0103 totu\u0219i unul dintre exerci\u021biile de top pentru partea inferioar\u0103 a corpului \u0219i ar trebui incluse \u00een diferite variante \u00een rutina de antrenament a fiec\u0103rui sportiv. Mai mult, pentru un antrenament complet al feselor, este mai eficient s\u0103 include\u021bi exerci\u021bii multiple care vizeaz\u0103 aceast\u0103 grup\u0103 de mu\u0219chi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre motivul pentru care genuflexiunile sunt bune \u0219i cum s\u0103 le executa\u021bi corect, citi\u021bi articolul nostru: <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" 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\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_Un_exercitiu_este_suficient_pentru_a_antrena_fesele\"><\/span>5. Un exerci\u021biu este suficient pentru a antrena fesele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fesele sunt formate din trei p\u0103r\u021bi: mu\u0219chii gluteali mari, mijlocii \u0219i mici <em>(musculus gluteus maximus, medius and minimus)<\/em>, fiecare fiind implicat \u00een mi\u0219care cu diferite niveluri de intensitate. Prin urmare, este pu\u021bin probabil ca un singur exerci\u021biu s\u0103 fie suficient pentru \u00eent\u0103rirea complet\u0103 a celor trei mu\u0219chi gluteali. <strong>\u00cen schimb, includerea unei variet\u0103\u021bi mai mari de exerci\u021bii \u00een planul de antrenament v\u0103 asigur\u0103 c\u0103 ve\u021bi lucra eficient to\u021bi mu\u0219chii gluteali.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong> Exerci\u021biile care pun un accent mai mare pe mu\u0219chiul gluteal mare includ: <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hip thrusts<\/a>, genuflexiuni ad\u00e2nci \u00een fa\u021b\u0103 \u0219i \u00een spate, kickbacks la scripete, fand\u0103ri \u00een fa\u021b\u0103 \u0219i \u00een spate, \u0219i \u00eendrept\u0103ri rom\u00e2ne\u0219ti.<\/li>\n\n\n\n<li><strong>Exerci\u021biile care pun accent pe mu\u0219chiul gluteal mijlociu includ:<\/strong> folosirea unui aparat sau scripete pentru aduc\u021biune sau mi\u0219c\u0103ri de abduc\u021bie, fand\u0103ri laterale, mers \u00een lateral cu <a href=\"https:\/\/gymbeam.ro\/set-benzi-elastice-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banda elastic\u0103<\/a>, ridicarea piciorului \u00een lateral \u0219i genuflexiuni \u00eentr-un picior.<\/li>\n\n\n\n<li><strong>Exerci\u021biile care pun accent pe mu\u0219chiul gluteal mic includ:<\/strong> aparat sau scripete pentru aduc\u021biune \u0219i abduc\u021bie, ridicarea piciorului \u00een lateral, glute bridges cu un picior, fand\u0103ri curtsy \u0219i genuflexiuni bulg\u0103re\u0219ti. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cencepe\u021bi cu 2-3 exerci\u021bii de baz\u0103<\/strong> precum hip thrusts, \u00eendrept\u0103ri rom\u00e2ne\u0219ti \u0219i genuflexiuni \u00een spate. Apoi pute\u021bi include exerci\u021bii suplimentare cu <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">benzi elastice<\/a> precum mers \u00een lateral, scoica lateral\u0103, glute bridges ridicarea piciorului. Aceste exerci\u021bii v\u0103 pot ajuta s\u0103 activa\u021bi \u0219i \u00eent\u0103ri\u021bi mu\u0219chii profunzi. Totu\u0219i, se potrivesc mai bine la finalul antrenamentului ca exerci\u021bii &#8220;burnout&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 pute\u021bi inspira pentru exerci\u021biile cu o band\u0103 elastic\u0103 din urm\u0103torul articol: <strong><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)\">Ob\u021bine\u021bi fese \u0219i rotunde, f\u0103r\u0103 greut\u0103\u021bi. \u00cencerca\u021bi acum antrenamentul cu benzi elastice.<\/a><\/strong><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg\" alt=\"Exerci\u021bii cu propria greutate pentru fese\" class=\"wp-image-430862\" title=\"Exerci\u021bii cu propria greutate pentru fese\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Singurul_mod_in_care_puteti_face_progrese_este_prin_antrenamentul_cu_ridicare_de_greutati\"><\/span>6. Singurul mod \u00een care pute\u021bi face progrese este prin antrenamentul cu ridicare de greut\u0103\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd crea\u021bi planul de antrenament pentru fese, este important s\u0103 re\u021bine\u021bi c\u0103 mu\u0219chii gluteali sunt compu\u0219i din <strong>fibre musculare<\/strong> <strong>rapide<\/strong> (albe, tip 1) \u0219i <strong>lente<\/strong> (ro\u0219ii, tip 2)<strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fibrele musculare rapide r\u0103spund cel mai bine la <strong>exerci\u021biile cu greut\u0103\u021bi mari \u0219i repet\u0103ri mai pu\u021bine<\/strong> sau exerci\u021biile <strong>explozive<\/strong> precum sprint, genuflexiuni cu s\u0103rituri sau genuflexiuni cu cutie.<\/li>\n\n\n\n<li>Pe de alt\u0103 parte fibrele musculare lente sunt mai bine vizate de <strong>exerci\u021biile care folosesc greut\u0103\u021bi mai mici \u0219i repet\u0103ri mai multe.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deci care este cel mai bun mod de a crea un plan de antrenament echilibrat pentru fese? Nu este at\u00e2t de complicat precum pare. Dac\u0103 v\u0103 antrena\u021bi fesele de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, \u00eemp\u0103r\u021bi\u021bi antrenamentele \u00een unul care vizeaz\u0103 exerci\u021biile de for\u021b\u0103 cu greut\u0103\u021bi \u0219i altul care vizeaz\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">exerci\u021biile cu propria greutate<\/a>. Aceast\u0103 abordare vizeaz\u0103 ambele tipuri de fibre musculare \u0219i pot avea ca rezultat dezvoltarea mai complex\u0103 a mu\u0219chilor gluteali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Include\u021bi antrenamentul pentru fese \u00een rutina de antrenament de 2\u20133 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, lu\u00e2nd \u00een considerare alte grupe musculare \u0219i oricare alte activit\u0103\u021bi fizice planificate. Re\u021bine\u021bi c\u0103, de regul\u0103, mu\u0219chii au nevoie de 24\u201372 de repaus \u0219i recuperare dup\u0103 antrenamentul de for\u021b\u0103 pentru a se vindeca \u0219i regenera complet. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nu_este_necesar_sa_schimbati_rutina_de_antrenament_pentru_fese_stabilita\"><\/span>7. Nu este necesar s\u0103 schimba\u021bi rutina de antrenament pentru fese stabilit\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil deja v-a\u021bi dat seama care sunt exerci\u021biile, greut\u0103\u021bile \u0219i intervalul de repet\u0103ri preferate care au func\u021bionat pentru voi \u00een trecut. Totu\u0219i, dac\u0103 de cur\u00e2nd v-a\u021bi plafonat \u0219i pare c\u0103 nu mai face\u021bi niciun progres, lua\u021bi \u00een considerare eliminarea lacunelor din rutina voastr\u0103 pentru a beneficia la maximum de antrenament. Ce s\u0103 face\u021bi pentru a beneficia din plin de antrenamentul vostru?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Face\u021bi cuno\u0219tin\u021b\u0103 cu principiul greut\u0103\u021bii progresive.<\/strong> Poate p\u0103rea un termen \u0219tiin\u021bific, dar \u00eenseamn\u0103 c\u0103 pentru a continua s\u0103 progresa\u021bi, trebuie s\u0103 cre\u0219te\u021bi treptat cerin\u021bele asupra corpului \u00een timpul antrenamentului. Mu\u0219chii se vor adapta la nivelul de stres la care sunt supu\u0219i \u00een c\u00e2teva s\u0103pt\u0103m\u00e2ni \u0219i vor dezvolta for\u021ba \u0219i rezisten\u021ba necesare pentru a \u00eel gestiona mai u\u0219or. Totu\u0219i, odat\u0103 ce mu\u0219chii s-au adaptat la un anumit nivel de stres, nu vor mai fi provoca\u021bi, iar progresul va stagna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, asta nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 revizui\u021bi complet antrenamentul din fiecare s\u0103pt\u0103m\u00e2n\u0103. <strong>Modific\u0103rile minore precum cre\u0219terea greut\u0103\u021bii (cu un maximum de 10%) sau a repeti\u021biilor \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 sunt suficiente.<\/strong> Totu\u0219i, asigura\u021bi-v\u0103 c\u0103 a\u021bi st\u0103p\u00e2nit tehnica corect\u0103 \u00eenainte de a face acest lucru. De asemenea, este \u00een regul\u0103 s\u0103 men\u021bine\u021bi acela\u0219i antrenament timp de c\u00e2teva s\u0103pt\u0103m\u00e2ni dac\u0103 nu ave\u021bi chef de o rutin\u0103 mai solicitant\u0103. Dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni, lua\u021bi \u00een considerare schimbarea exerci\u021biilor \u0219i experimentarea cu mici modific\u0103ri \u00een pozi\u021bionarea corpului pentru a descoperi care unghi v\u0103 vizeaz\u0103 fesele cel mai intens. <span class=\"tadv-color\" style=\"color: #ff6600\"> [9]<\/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 vre\u021bi s\u0103 afla\u021bi mai multe despre cum pute\u021bi crea un plan de antrenament func\u021bional, citi\u021bi 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? <\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1124x749.jpg\" alt=\"Cum s\u0103 schimba\u021bi rutina de antrenament pentru fese?\" class=\"wp-image-430878\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 schimba\u021bi rutina de antrenament pentru fese?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-2048x1365.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=\"8_Prin_antrenarea_feselor_le_puteti_schimba_complet_forma\"><\/span>8. Prin antrenarea feselor, le pute\u021bi schimba complet forma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Crede\u021bi c\u0103 dac\u0103 v\u0103 ve\u021bi antrena ca Jennifer Lopez, ve\u021bi ob\u021bine acela\u0219i posterior rotund \u0219i admirat? Din p\u0103cate, nu este adev\u0103rat \u00een \u00eentregime. <strong>Forma feselor este determinat\u0103 \u00een special de forma inerent\u0103 a pelvisului, de distribu\u021bia gr\u0103simii \u00een corp \u0219i de tendin\u021ba de dezvoltare a mu\u0219chilor.<\/strong> Asta deoarece, unele persoane se nasc cu predispozi\u021bia de a avea un posterior mai rotund, \u00een timp ce altele pot avea unul mai plat. Totu\u0219i, asta nu \u00eenseamn\u0103 c\u0103 nu merit\u0103 s\u0103 depune\u021bi efort \u0219i c\u0103 v\u0103 baza\u021bi exclusiv pe genetic\u0103. Stilul de via\u021b\u0103, inclusiv dieta \u0219i sportul, are totu\u0219i un impact semnificativ asupra formei corpului. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 efectua\u021bi \u00een mod con\u0219tiincios hip thrusts, \u00eendrept\u0103ri sau genuflexiuni, \u00een cele din urm\u0103 pute\u021bi transforma posteriorul \u00een cea mai bun\u0103 variant\u0103 a sa. <strong>Totu\u0219i, este esen\u021bial s\u0103 re\u021bine\u021bi c\u0103 mu\u0219chii au nevoie de nutri\u021bie corect\u0103 pentru a se dezvolta.<\/strong> Dac\u0103 v\u0103 dori\u021bi nu doar s\u0103 ave\u021bi un posterior mai ferm ci \u0219i mai rotund, va trebui s\u0103 ajusta\u021bi dieta pentru a-l ob\u021bine. Pe l\u00e2ng\u0103 consumul de cantit\u0103\u021bi adecvate de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteine<\/a> (1.4-2 g pe kg de greutate corporal\u0103), este esen\u021bial s\u0103 cre\u0219te\u021bi \u0219i aportul de energie. \u00cel pute\u021bi calcula cu u\u0219urin\u021b\u0103 folosind <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 nostru online privind aportul de energie \u0219i macronutrien\u021bi<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla tot ce trebuie s\u0103 \u0219ti\u021bi despre ob\u021binerea unor fese ferme \u0219i rotunde din urm\u0103torul articol: <a href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-despre-construirea-posteriorului-perfect\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 tonifia\u021bi \u0219i s\u0103 v\u0103 modela\u021bi fesele \u0219i picioarele<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg\" alt=\"Pot exerci\u021biile pentru fese s\u0103 modeleze forma posteriorului?\" class=\"wp-image-430893\" style=\"width:843px;height:563px\" title=\"Pot exerci\u021biile pentru fese s\u0103 modeleze forma posteriorului?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-2048x1366.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_Inainte_de_antrenament_este_important_sa_dedicati_o_perioada_semnificativa_de_timp_exercitiilor_de_activare\"><\/span>9. \u00cenainte de antrenament, este important s\u0103 dedica\u021bi o perioad\u0103 semnificativ\u0103 de timp exerci\u021biilor de activare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La sal\u0103, de multe ori vede\u021bi femei care se concentreaz\u0103 pe activarea feselor \u00eenainte de a se angaja \u00een antrenamentul de for\u021b\u0103. De\u0219i nu este neap\u0103rat un lucru r\u0103u, unele dintre ele fac cel pu\u021bin cinci exerci\u021bii cu <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\">banda elastic\u0103<\/a> care pot <strong>lua p\u00e2n\u0103 la 30 minute de timp pre\u021bios \u0219i energie.<\/strong> Drept urmare, este posibil\u0103 s\u0103 nu mai aib\u0103 acela\u0219i nivel de energie \u0219i concentrare \u00een timpul p\u0103r\u021bii mai grele a antrenamentului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte de a v\u0103 av\u00e2nta \u00een genuflexiuni ad\u00e2nci sau \u00eendrept\u0103ri, este <strong>suficient s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi mu\u0219chii \u0219i destinde\u021bi \u0219oldurile \u0219i genunchii.<\/strong> Dac\u0103 dori\u021bi, pute\u021bi ad\u0103uga unul sau dou\u0103 exerci\u021bii cu banda elastic\u0103, dar nu este necesar. Ulterior, trece\u021bi la partea principal\u0103 a antrenamentului, \u00eencep\u00e2nd cu greut\u0103\u021bi mai mici sau o bar\u0103 goal\u0103. Dup\u0103 aceast\u0103 faz\u0103, corpul ar trebui s\u0103 fie mai mult dec\u00e2t preg\u0103tit pentru greut\u0103\u021bi mai mari. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/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=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Exerci\u021bii de activare a feselor\" class=\"wp-image-430908\" style=\"width:843px;height:560px\" title=\"Exerci\u021bii de activare a feselor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Daca_a_doua_zi_nu_va_dor_muschii_fesieri_chiar_si_doar_in_timp_ce_stati_jos_antrenamentul_a_fost_inutil\"><\/span>10. Dac\u0103 a doua zi nu v\u0103 dor mu\u0219chii fesieri, chiar \u0219i doar \u00een timp ce sta\u021bi jos, antrenamentul a fost inutil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mul\u021bi oameni cred c\u0103 durerea muscular\u0103 de a doua zi dup\u0103 antrenament este dovada unui antrenament intens. Dac\u0103 nu li se aminte\u0219te de fand\u0103rile din ziua precedent\u0103 de fiecare dat\u0103 c\u00e2nd se ridic\u0103 de pe un scaun, de obicei ace\u0219tia cred c\u0103 nu s-au antrenat suficient de mult. Din fericire, \u0219i acesta este un mit. <strong>Febra muscular\u0103 de dup\u0103 antrenament, cunoscut\u0103 \u0219i ca DOMS<\/strong> (Delayed Onset Muscle Soreness), <strong>apare de obicei la 12\u201324 ore dup\u0103 antrenament \u0219i este o reac\u021bie obi\u0219nuit\u0103 a corpului la stres.<\/strong> Principala cauz\u0103 o reprezint\u0103 microleziunile din fibrele musculare care apar \u00een timpul antrenamentului de for\u021b\u0103. De obicei o sim\u021bi\u021bi cel mai intens dup\u0103 un antrenament nou, o cre\u0219tere a greut\u0103\u021bilor sau dup\u0103 ce face\u021bi alte modific\u0103ri ale rutinei de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform studiile, febra muscular\u0103 nu reprezint\u0103 un indicator de \u00eencredere al eficien\u021bei unui antrenament deoarece <strong>genetica joac\u0103 \u0219i ea un rol semnificativ \u00een asta.<\/strong> De exemplu, dac\u0103 lua\u021bi dou\u0103 persoane cu acela\u0219i nivel de performan\u021b\u0103 dup\u0103 un antrenament identic, una poate sim\u021bi o febr\u0103 muscular\u0103 \u00eengrozitoare, \u00een timp ce cealalt\u0103 ar putea s\u0103 nu o simt\u0103 deloc. <span class=\"tadv-color\" style=\"color: #ff6600\"> [12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, mai mul\u021bi cercet\u0103torii au ajuns la concluzia c\u0103 leziunile musculare, care sunt cauza DOMS, nu reprezint\u0103 o premiz\u0103 a dezvolt\u0103rii masei musculare. \u0218i al\u021bi factori, precum tensiunea mecanic\u0103 sau stresul metabolic joac\u0103 un rol \u00een acest proces. Asta \u00eenseamn\u0103 c\u0103 un <strong>antrenament care nu provoac\u0103 febr\u0103 muscular\u0103 semnificativ\u0103 poate fi considerat \u00een continuare eficient.&nbsp;<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[14]&nbsp;<\/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 curio\u0219i ce pute\u021bi face pentru a ameliora febra muscular\u0103 de dup\u0103 un antrenament, citi\u021bi articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 sus\u021bine\u021bi regenerare cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u00e2n\u0103 \u00een prezent, poate a\u021bi crezut \u00een unele mituri ad\u00e2nc \u00eenr\u0103d\u0103cinate cu privire la \u00eent\u0103rirea feselor. Fie c\u0103 se datora alegerii gre\u0219ite a exerci\u021biilor, \u00eenc\u0103lzirilor prea lungi, folosirii exerci\u021biilor cu propria greutate sau credin\u021bei c\u0103 febra muscular\u0103 post-antrenament reprezint\u0103 un indicator de \u00eencredere al eficien\u021bei antrenamentului. <strong>Totu\u0219i, dup\u0103 ce a\u021bi citit articolul de ast\u0103zi, ve\u021bi \u0219ti exact ce schimb\u0103ri trebuie s\u0103 face\u021bi pentru a ob\u021bine fese bine dezvoltate.<\/strong> Planifica\u021bi o rutin\u0103 de antrenament eficient\u0103 \u0219i nu uita\u021bi s\u0103 include\u021bi exerci\u021bii care vizeaz\u0103 posteriorul precum hip thrusts sau \u00eendrept\u0103ri rom\u00e2ne\u0219ti. \u00cen plus, oferi\u021bi corpului suficient timp pentru a se odihni \u0219i, de asemenea, fi\u021bi aten\u021bi la diet\u0103. Dac\u0103 v\u0103 \u021bine\u021bi de aceste schimb\u0103ri o perioad\u0103 de timp suficient de lung\u0103, cu siguran\u021b\u0103 ve\u021bi vedea rezultatele dorite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u0219ti\u021bi pe cineva care \u00eenc\u0103 mai cred \u00een miturile predominante cu privire la \u00eent\u0103rirea feselor, asigura\u021bi-v\u0103 c\u0103 \u00eei trimite\u021bi acest articol. \u00cei va ajuta s\u0103 deschid\u0103 ochii \u0219i s\u0103 schimbe abordarea exerci\u021biilor.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Fesele puternice \u0219i modelate reprezint\u0103 un obiectiv fitness frecvent. Totu\u0219i, mul\u021bi oameni cad prad\u0103 miturilor care \u00eenconjoar\u0103 exerci\u021biile pentru fese, care pot duce la gre\u0219eli \u0219i \u00eempiedic\u0103 progresul pe termen lung. Articolul are ca scop demitizarea acestora \u0219i oferirea de sfaturi practice despre cum s\u0103 antrena\u021bi corect mu\u0219chii gluteali, pentru a ob\u021bine fese modelate \u0219i rotunde.<\/p>\n","protected":false},"author":129,"featured_media":430661,"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":[7262,6458,6434,6938],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-475604","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament-de-forta","9":"tag-exercitii-ro","10":"tag-exercitii-pentru-posterior","11":"tag-mituri","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mituri despre exerci\u021biile pentru fese care stau \u00eentre voi \u0219i fese mai puternice, mai rotunde \u0219i mai ferme - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cele mai frecvente mituri \u00een antrenamentele pentru fese. Cum s\u0103 ob\u021bine\u021bi forma potrivit\u0103 pentru fese? Antrena\u021bi-v\u0103 corect cu cele mai bune exerci\u021bii.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mituri despre exerci\u021biile pentru fese care stau \u00eentre voi \u0219i fese mai puternice, mai rotunde \u0219i mai ferme - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cele mai frecvente mituri \u00een antrenamentele pentru fese. Cum s\u0103 ob\u021bine\u021bi forma potrivit\u0103 pentru fese? 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