{"id":477488,"date":"2023-06-15T13:35:42","date_gmt":"2023-06-15T11:35:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=477488"},"modified":"2023-06-15T14:21:05","modified_gmt":"2023-06-15T12:21:05","slug":"ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/","title":{"rendered":"Ce procent de gr\u0103sime corporal\u0103 trebuie s\u0103 ave\u021bi pentru a vedea p\u0103tr\u0103\u021bele?"},"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\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/#Un_abdomen_sculptat_cu_6_patratele_este_un_simbol_al_unui_corp_sanatos\" title=\"Un abdomen sculptat, cu 6 p\u0103tr\u0103\u021bele, este un simbol al unui corp s\u0103n\u0103tos?\">Un abdomen sculptat, cu 6 p\u0103tr\u0103\u021bele, este un simbol al unui corp s\u0103n\u0103tos?<\/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\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/#Ce_este_grasimea_corporala_si_ce_tipuri_de_grasime_corporala_exista_in_corp\" title=\"Ce este gr\u0103simea corporal\u0103 \u0219i ce tipuri de gr\u0103sime corporal\u0103 exist\u0103 \u00een corp?\">Ce este gr\u0103simea corporal\u0103 \u0219i ce tipuri de gr\u0103sime corporal\u0103 exist\u0103 \u00een corp?<\/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\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/#Care_sunt_functiile_grasimii_corporale\" title=\"Care sunt func\u021biile gr\u0103simii corporale?\">Care sunt func\u021biile gr\u0103simii corporale?<\/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\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/#Ce_influenteaza_cantitatea_de_grasime_corporala_pe_care_o_aveti\" title=\"Ce influen\u021beaz\u0103 cantitatea de gr\u0103sime corporal\u0103 pe care o ave\u021bi?\">Ce influen\u021beaz\u0103 cantitatea de gr\u0103sime corporal\u0103 pe care o ave\u021bi?<\/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\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/#Cum_masurati_grasimea_corporala\" title=\"Cum m\u0103sura\u021bi gr\u0103simea corporal\u0103?\">Cum m\u0103sura\u021bi gr\u0103simea corporal\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/#Care_este_un_procent_sanatos_de_grasime_corporala_la_barbati_si_femei\" title=\"Care este un procent s\u0103n\u0103tos de gr\u0103sime corporal\u0103 la b\u0103rba\u021bi \u0219i femei?\">Care este un procent s\u0103n\u0103tos de gr\u0103sime corporal\u0103 la b\u0103rba\u021bi \u0219i femei?<\/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\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/#Cata_grasime_corporala_puteti_avea_pentru_a_va_vedea_muschii_abdominali\" title=\"C\u00e2t\u0103 gr\u0103sime corporal\u0103 pute\u021bi avea pentru a v\u0103 vedea mu\u0219chii abdominali?\">C\u00e2t\u0103 gr\u0103sime corporal\u0103 pute\u021bi avea pentru a v\u0103 vedea mu\u0219chii abdominali?<\/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\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/#Cum_puteti_obtine_muschi_abdominali_sculptati\" title=\"Cum pute\u021bi ob\u021bine mu\u0219chi abdominali sculpta\u021bi?\">Cum pute\u021bi ob\u021bine mu\u0219chi abdominali sculpta\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/#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>Un abdomen sculptat cu 6 p\u0103tr\u0103\u021bele este unul dintre obiectivele fiec\u0103rui pasionat de fitness. Cu mu\u0219chi abdominali vizibili \u0219i tonifia\u021bi \u00een minte, unele persoane \u00eei antreneaz\u0103 zilnic \u0219i \u00ee\u0219i num\u0103r\u0103 f\u0103r\u0103 \u00eencetare abdomenele. Cu toate acestea, s-ar putea s\u0103 fi\u021bi surprin\u0219i s\u0103 afla\u021bi c\u0103 temelia unui abdomen sculptat se afl\u0103<a href=\"https:\/\/gymbeam.ro\/blog\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/\" target=\"_blank\" aria-label=\" \u00een alt\u0103 parte. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">\u00een alt\u0103 parte<\/span>.<\/a> De\u0219i antrenarea acestei p\u0103r\u021bi a corpului este important\u0103, p\u0103tr\u0103\u021belele sunt vizibile doar atunci c\u00e2nd nu sunt ascunse sub un strat gros de gr\u0103sime. Procentul de gr\u0103sime corporal\u0103 este cel care va determina c\u00e2t de vizibili vor fi mu\u0219chii vo\u0219tri abdominali \u0219i dac\u0103 ve\u021bi ob\u021bine p\u0103tr\u0103\u021belele visate.<\/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=\"Un_abdomen_sculptat_cu_6_patratele_este_un_simbol_al_unui_corp_sanatos\"><\/span>Un abdomen sculptat, cu 6 p\u0103tr\u0103\u021bele, este un simbol al unui corp s\u0103n\u0103tos?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un abdomen sculptat, cu 6 p\u0103tr\u0103\u021bele vizibile, a devenit un fel de <strong>simbol al fitnessului<\/strong> \u0219i al unui stil de via\u021b\u0103 s\u0103n\u0103tos. Re\u021belele de socializare ne prezint\u0103 \u00een mod regulat fotografii \u0219i videoclipuri cu oameni care se afl\u0103 zilnic la sal\u0103, iar mul\u021bi dintre ei chiar au c\u0103r\u0103mizi pe abdomen. Acest lucru ne ajut\u0103, de asemenea, s\u0103 ne cre\u0103m ideea c\u0103 vom fi \u00een form\u0103 \u0219i noi dac\u0103 vom ob\u021bine acel abdomen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, unii oameni pot fi surprin\u0219i s\u0103 afle c\u0103 un abdomen sculptat, cu p\u0103tr\u0103\u021bele, poate s\u0103 nu fie sinonim cu un corp s\u0103n\u0103tos. De fapt, p\u0103tr\u0103\u021belele vor fi vizibile doar atunci c\u00e2nd ob\u021bine\u021bi o <strong>cantitate semnificativ de sc\u0103zut\u0103 de gr\u0103sime corporal\u0103<\/strong>. A ajunge acolo, totu\u0219i, este o provocare \u0219i adesea nu are nimic de-a face cu o abordare s\u0103n\u0103toas\u0103 a corpului vostru. Alternativ, atunci c\u00e2nd scopul vostru este \u0219i s\u0103 ave\u021bi grij\u0103 de s\u0103n\u0103tatea voastr\u0103, este nevoie de mult <strong>angajament \u0219i de un regim strict.<\/strong> Trebuie s\u0103 sl\u0103bi\u021bi per total, pentru c\u0103 este imposibil s\u0103 \u021binti\u021bi zonele din care organismul va elimina gr\u0103simea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 v\u0103 sculpta\u021bi mu\u0219chii abdominali este cu siguran\u021b\u0103 realizabil. Pentru unii, \u00eens\u0103, este mai u\u0219or, iar pentru al\u021bii poate fi la pr\u0103pastia dintre s\u0103n\u0103tos \u0219i d\u0103un\u0103tor. De aceea, cu siguran\u021b\u0103 merit\u0103 s\u0103 v\u0103 g\u00e2ndi\u021bi \u00eenainte pentru a vedea dac\u0103 aceasta este calea potrivit\u0103 pentru voi.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png\" alt=\"p\u0103tr\u0103\u021bele \u0219i un corp s\u0103n\u0103tos\" class=\"wp-image-475007\" width=\"843\" height=\"563\" title=\"p\u0103tr\u0103\u021bele \u0219i un corp s\u0103n\u0103tos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_grasimea_corporala_si_ce_tipuri_de_grasime_corporala_exista_in_corp\"><\/span>Ce este gr\u0103simea corporal\u0103 \u0219i ce tipuri de gr\u0103sime corporal\u0103 exist\u0103 \u00een corp?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gr\u0103simea corporal\u0103 este format\u0103 din <strong>triacilgliceroli<\/strong> (glicerol cu trei acizi gra\u0219i ata\u0219a\u021bi) care sunt stoca\u021bi \u00een <strong>celulele adipoase (adipocite).<\/strong> \u021aesutul adipos compus din aceste celule este ascuns sub piele \u0219i formeaz\u0103 a\u0219a-numita <strong>gr\u0103sime subcutanat\u0103<\/strong> sau v\u0103 \u00eenconjoar\u0103 organelor interne sub form\u0103 de <strong>gr\u0103sime visceral\u0103 (intra-abdominal\u0103).<\/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>Gr\u0103simea visceral\u0103 (intra-abdominal\u0103)<\/strong> se g\u0103se\u0219te \u00een <strong>cavitatea abdominal\u0103<\/strong>, \u00een jurul organelor \u0219i serve\u0219te \u00een primul r\u00e2nd ca <strong>protec\u021bie<\/strong> a acestora. Cu toate acestea, dac\u0103 propor\u021bia sa este prea mare, devine un <strong>factor de risc pentru dezvoltarea unor boli<\/strong> precum <strong>diabetul de tip 2 sau bolile de inim\u0103<\/strong>. De\u0219i aceast\u0103 gr\u0103sime este ascuns\u0103 \u00een cavitatea abdominal\u0103, nu este greu de estimat c\u00e2nd este deja \u00een exces. Acest lucru se datoreaz\u0103 faptului c\u0103 se manifest\u0103 de obicei printr-o <strong>circumferin\u021b\u0103 supradimensionat\u0103 a taliei.<\/strong> <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Gr\u0103simea subcutanat\u0103 (sub piele)<\/strong> este mai pu\u021bin vizibil\u0103 cu ochiul liber. De fapt, este depozitat\u0103 chiar sub piele \u0219i se observ\u0103 sub forma unor <strong>depozite de gr\u0103sime tangibile nepopulare<\/strong> care uneori v\u0103 \u00eempiedic\u0103 s\u0103 \u00eenc\u0103pe\u021bi \u00een hainele voastre preferate. Este gr\u0103simea subcutanat\u0103 care acoper\u0103 \u0219i mu\u0219chii abdominali \u0219i \u00eei \u00eempiedic\u0103 s\u0103 se arate. \u00cen compara\u021bie cu gr\u0103simea visceral\u0103, excesul de gr\u0103sime subcutanat\u0103 este, \u00eentr-o oarecare m\u0103sur\u0103, o <strong>problem\u0103 estetic\u0103<\/strong> \u00een principal. Cu toate acestea, atunci c\u00e2nd dep\u0103\u0219e\u0219te un anumit prag (sau, dimpotriv\u0103, c\u00e2nd este prea pu\u021bin\u0103), aduce cu sine numeroase consecin\u021be negative asupra s\u0103n\u0103t\u0103\u021bii.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2023\/06\/3-1124x809.png\" alt=\"\" class=\"wp-image-477560\" width=\"562\" height=\"405\" title=\"gr\u0103sime subcutanat\u0103 \u0219i visceral\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/3-1124x809.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/3-400x288.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/3-1536x1106.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/3-2048x1475.png 2048w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_functiile_grasimii_corporale\"><\/span>Care sunt func\u021biile gr\u0103simii corporale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oric\u00e2t de incredibil ar p\u0103rea, natura nu v-a dat gr\u0103simea corporal\u0103 doar pentru a v\u0103 complica via\u021ba \u0219i a v\u0103 predestina \u00eencerc\u0103rilor perpetue de sl\u0103bire. Gr\u0103simea are <strong>func\u021bii importante<\/strong> \u00een organism, iar \u00een anumite cantit\u0103\u021bi, ave\u021bi <strong>absolut nevoie de ea<\/strong> pentru a supravie\u021bui.<\/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>Gr\u0103simea serve\u0219te ca principal <strong>rezervor de energie<\/strong> din care pute\u021bi folosi \u00een caz de nevoie.<\/li>\n\n\n\n<li>De asemenea, ofer\u0103 o <strong>protec\u021bie termic\u0103 \u0219i mecanic\u0103 important\u0103 pentru organele interne.<\/strong><\/li>\n\n\n\n<li>Mai mult, \u021besutul adipos <strong>produce hormoni<\/strong> care afecteaz\u0103 <strong>foamea \u0219i sa\u021bietatea<\/strong> sau este implicat \u00een produc\u021bia de <strong>hormoni sexuali<\/strong>. <span style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li>De asemenea, sus\u021bine func\u021bia <strong>sistemului imunitar \u0219i nervos<\/strong> \u0219i joac\u0103 un rol major, de exemplu, \u00een <strong>sensibilitatea celulelor la insulin\u0103<\/strong>. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>\u00cen acela\u0219i timp,<strong> vitaminele liposolubile (vitaminele A, D, E \u0219i K) sunt stocate \u00een gr\u0103simi<\/strong>. [4]<\/li>\n<\/ul>\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=\"Ce_influenteaza_cantitatea_de_grasime_corporala_pe_care_o_aveti\"><\/span>Ce influen\u021beaz\u0103 cantitatea de gr\u0103sime corporal\u0103 pe care o ave\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cantitatea de gr\u0103sime pe care o ave\u021bi nu depinde doar de c\u00e2t de mult face\u021bi mi\u0219care sau de c\u00e2t de bine m\u00e2nca\u021bi. Sunt \u0219i al\u021bi factori \u00een joc \u0219i nu subestima\u021bi influen\u021ba lor.<\/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>De exemplu,<strong> genetica <\/strong>joac\u0103 un rol \u00een c\u00e2t de rapid este metabolismul vostru sau c\u00e2t de eficient \u0219i unde depozita\u021bi gr\u0103simea corporal\u0103. Deoarece fiecare dintre noi are <strong>gene care sunt amestecate diferit,<\/strong> <strong>compozi\u021bia natural\u0103 a corpului sau distribu\u021bia gr\u0103similor<\/strong> depinde de acestea. Astfel, unii oameni stocheaz\u0103 mai mult\u0103 gr\u0103sime pe abdomen, al\u021bii depoziteaz\u0103 mai mult pe coapse sau \u0219olduri \u0219i nu pute\u021bi controla aceste predispozi\u021bii. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li><strong>Sexul<\/strong> are un impact asupra <strong>compozi\u021biei corporale<\/strong> \u0219i <strong>distribu\u021biei gr\u0103simii corporale. B\u0103rba\u021bii au \u00een mod natural o cantitate mai mic\u0103 de \u021besut adipos<\/strong> dec\u00e2t femeile. \u0218i atunci c\u00e2nd corpul lor stocheaz\u0103 gr\u0103sime, aceasta se depune adesea \u00een <strong>zona abdominal\u0103.<\/strong> Femeile, pe de alt\u0103 parte, au mai multe \u0219anse s\u0103 stocheze excesul de gr\u0103sime \u00een <strong>partea inferioar\u0103 a corpului,<\/strong> de obicei pe fese \u0219i coapse.<span style=\"color: #ff6600\"> [4]<\/span><\/li>\n\n\n\n<li>Cantitatea de gr\u0103sime depinde \u0219i de <strong>v\u00e2rst\u0103<\/strong>. Cu c\u00e2t avansa\u021bi \u00een v\u00e2rst\u0103, cu at\u00e2t corpul vostru stocheaz\u0103 \u00een mod natural mai multe gr\u0103simi, pe m\u0103sur\u0103 ce rata metabolic\u0103 \u00eencetine\u0219te. Totu\u0219i, faptul c\u0103 \u00een timp mul\u021bi dintre voi sunte\u021bi<strong> mai pu\u021bin activi din punct de vedere fizic<\/strong> \u0219i astfel <strong>consumul vostru de energie scade<\/strong>, joac\u0103, de asemenea, un rol important. <span style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li><strong>Hormonii<\/strong> joac\u0103 un rol important \u00een greutatea \u0219i compozi\u021bia corpului. De exemplu, vorbim despre hormoni care semnaleaz\u0103 <strong>foamea (grelin\u0103)<\/strong> \u0219i <strong>sa\u021bietatea (leptina).<\/strong> Importan\u021bi sunt \u0219i <strong>hormonii tiroidieni<\/strong> care influen\u021beaz\u0103 <strong>rata metabolic\u0103 <\/strong>sau <strong>cortizolul<\/strong>, hormonul stresului. Cortizolul poate cre\u0219te<strong> apetitul <\/strong>sau<strong> poate favoriza depozitarea gr\u0103similor \u00een abdomen. [4]<\/strong><\/li>\n\n\n\n<li>Desigur, <strong>dieta<\/strong> \u0219i <strong>activitatea fizic\u0103<\/strong> au un impact uria\u0219 asupra a c\u00e2t de mult\u0103 gr\u0103sime corporal\u0103 ascund depozitele de gr\u0103sime. Acestea sunt definitoare pentru <strong>echilibrul dintre aportul \u0219i consumul de energie<\/strong> care, la r\u00e2ndul s\u0103u, determin\u0103 dac\u0103 v\u0103 <strong>\u00eengr\u0103\u0219a\u021bi, sl\u0103bi\u021bi<\/strong> sau v\u0103 <strong>men\u021bine\u021bi greutatea.<\/strong><\/li>\n\n\n\n<li><strong>Somnul<\/strong> este un factor adesea neglijat care v\u0103 afecteaz\u0103 depozitele de gr\u0103sime. De fapt,<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" aria-label=\"lipsa somnului (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lipsa somnului<\/a><\/strong><\/span> este asociat\u0103 cu o <strong>greutate corporal\u0103 mai crescut\u0103,<\/strong> motiv pentru care ar trebui s\u0103 ob\u021bine\u021bi cu to\u021bii <strong>7-9 ore de somn pe zi<\/strong>. <span style=\"color: #ff6600\">[4,7]<\/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>Nu este o coinciden\u021b\u0103 faptul c\u0103 un somn lung \u0219i de bun\u0103 calitate este considerat cel mai bun arz\u0103tor de gr\u0103simi. De ce este a\u0219a \u0219i cum v\u0103 mai poate ajuta somnul pute\u021bi afla \u00een articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#Health\" class=\"ek-link\">Somnul: Cel mai bun energizant \u0219i arz\u0103tor de gr\u0103simi.<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png\" alt=\"efect asupra cantit\u0103\u021bii de gr\u0103sime corporal\u0103\" class=\"wp-image-474991\" width=\"843\" height=\"563\" title=\"efect asupra cantit\u0103\u021bii de gr\u0103sime corporal\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_masurati_grasimea_corporala\"><\/span>Cum m\u0103sura\u021bi gr\u0103simea corporal\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Privindu-v\u0103 \u00een oglind\u0103, pute\u021bi doar estima procentul de gr\u0103sime corporal\u0103 din corpul vostru. Cu toate acestea, atunci c\u00e2nd dori\u021bi s\u0103 afla\u021bi informa\u021bii mai precise, trebuie s\u0103<strong> m\u0103sura\u021bi<\/strong> cantitatea. Cum se face?<\/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>M\u0103sur\u00e2ndu-v\u0103 <strong>circumferin\u021ba taliei<\/strong>, pute\u021bi estima ce procent de gr\u0103sime corporal\u0103 ave\u021bi. De exemplu, circumferin\u021ba taliei unui t\u00e2n\u0103r \u00eentre 75 \u0219i 83 cm poate corespunde cu aproximativ 15-20% gr\u0103sime corporal\u0103. <span style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>Pute\u021bi ob\u021bine informa\u021bii ceva mai precise atunci c\u00e2nd utiliza\u021bi un <span style=\"color: #993300\"><a href=\"https:\/\/gymbeam.ro\/cutimetru-caliper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cutimetru Caliper<\/a><\/span>&nbsp;pentru a determina <strong>cantitatea de gr\u0103sime.<\/strong> Astfel, procentul de gr\u0103sime corporal\u0103 poate fi apoi estimat.<\/li>\n\n\n\n<li>M\u0103surarea compozi\u021biei corporale folosind un <strong>c\u00e2ntar cu bioimpedan\u021b\u0103<\/strong> (care m\u0103soar\u0103 conductivitatea electric\u0103 a diferitelor \u021besuturi ale corpului) v\u0103 va oferi informa\u021bii despre ce procent de <strong>mas\u0103 muscular\u0103, gr\u0103sime<\/strong> \u0219i alte date ave\u021bi. Cel mai adesea ve\u021bi \u00eent\u00e2lni c\u00e2ntarul <strong>InBody<\/strong> sau <strong>Tanita<\/strong>, de exemplu. Aceste instrumente v\u0103 vor oferi rezultate destul de bune \u00een ceea ce prive\u0219te compozi\u021bia propriului corp.<\/li>\n\n\n\n<li>Metode precum <strong>densitometria<\/strong> sau <strong>DEXA (absorb\u021biometria dual\u0103 cu raze X)<\/strong> pot oferi cele mai precise informa\u021bii. Cu toate acestea, nu sunt la \u00eendem\u00e2na omului obi\u0219nuit deoarece sunt utilizate \u00een principal <strong>\u00een scopuri de cercetare.<\/strong> <span style=\"color: #ff6600\">[9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_un_procent_sanatos_de_grasime_corporala_la_barbati_si_femei\"><\/span>Care este un procent s\u0103n\u0103tos de gr\u0103sime corporal\u0103 la b\u0103rba\u021bi \u0219i femei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Procent s\u0103n\u0103tos de gr\u0103sime corporal\u0103 la femei<\/h3>\n\n\n\n<p>De\u0219i nu exist\u0103 o recomandare universal\u0103, bazat\u0103 pe diverse surse, un procent s\u0103n\u0103tos al masei de gr\u0103sime pentru o femeie este \u00een intervalul <strong>20-30%.<\/strong> Gr\u0103simea corporal\u0103 <strong>peste 30% este considerat\u0103 supraponderalitate,<\/strong> \u00een timp ce valorile <strong>peste 35% sunt considerate obezitate<\/strong>. <span style=\"color: #ff6600\">[2,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valorile mai mici<\/strong> sunt tipice pentru femeile <strong>sportive<\/strong> \u0219i femeile care \u00ee\u0219i \u021bin dieta \u0219i antrenamentul <strong>sub control.<\/strong> Este posibil s\u0103 nu fie s\u0103n\u0103tos pentru o femeie obi\u0219nuit\u0103 s\u0103 \u00eencerce s\u0103 ating\u0103 un procent at\u00e2t de sc\u0103zut de gr\u0103simi. <span style=\"color: #ff6600\">[2,13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png\" alt=\"procent s\u0103n\u0103tos de gr\u0103sime la femei\" class=\"wp-image-475039\" width=\"843\" height=\"562\" title=\"procent s\u0103n\u0103tos de gr\u0103sime la femei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Care sunt riscurile care pot ap\u0103rea la femeile cu prea pu\u021bin\u0103 gr\u0103sime corporal\u0103?<\/h4>\n\n\n\n<p>Este foarte dificil s\u0103 ob\u021bine\u021bi o cantitate de gr\u0103sime semnificativ mai mic\u0103 dec\u00e2t aceast\u0103 limit\u0103 inferioar\u0103. Necesit\u0103 o restric\u021bie alimentar\u0103 semnificativ\u0103 pe termen lung \u0219i un plan de antrenament complex destul de solicitant. Acest lucru duce adesea la un <strong>aport caloric prea mic<\/strong> \u0219i, \u00een acela\u0219i timp, la un <strong>consum energetic foarte mare<\/strong>, ceea ce poate duce la a\u0219a-numita <strong>disponibilitate energetic\u0103 sc\u0103zut\u0103.<\/strong> Acesta este momentul \u00een care sc\u0103de\u021bi consumul energetic \u00een timpul sportului din aportul caloric zilnic \u0219i ob\u021bine\u021bi o valoare <strong>mai mic\u0103 de 30 kcal\/kg.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problema este c\u0103 disponibilitatea sc\u0103zut\u0103 a energiei este, de obicei, \u00eenso\u021bit\u0103 de probleme de s\u0103n\u0103tate, care \u00eempreun\u0103 sunt ascunse sub termenul de <strong>triada atletelor<\/strong>. Acestea sunt <strong>disfunc\u021bia menstrual\u0103 \u0219i densitatea osoas\u0103 sc\u0103zut\u0103.<\/strong> \u00cen acela\u0219i timp, aduc cu ele multe alte probleme, cum ar fi <strong>un risc mai mare de r\u0103nire, imunitate sl\u0103bit\u0103, func\u021bia tiroidian\u0103 redus\u0103 sau un risc mai mare de probleme cardiovasculare<\/strong>. \u00cen plus, afec\u021biunea poate fi asociat\u0103 cu <strong>probleme psihologice<\/strong> precum <strong>anxietatea<\/strong> sau <strong>depresia.<\/strong> <span style=\"color: #ff6600\">[1,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, nu este o regul\u0103 ca o femeie cu un procent sc\u0103zut de gr\u0103sime corporal\u0103 s\u0103 se confrunte automat cu o disponibilitate sc\u0103zut\u0103 de energie \u0219i cu probleme conexe. Cu toate acestea, acesta este un <strong>fenomen foarte des \u00eent\u00e2lnit,<\/strong> a\u0219a c\u0103 este indicat s\u0103 \u021bine\u021bi cont de acest lucru atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi \u0219i s\u0103 ob\u021bine\u021bi un corp tonifiat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai multe despre triada atletelor pot fi g\u0103site \u00een articolul nostru <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-se-pot-combate-absenta-menstruatiei-si-alte-simptome-ale-triadei-atletelor\/\" target=\"_blank\" aria-label=\"Cum se pot combate absen\u021ba menstrua\u021biei \u0219i alte simptome ale triadei atletelor? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum se pot combate absen\u021ba menstrua\u021biei \u0219i alte simptome ale triadei atletelor?<\/a><\/span><\/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\">2. Procent s\u0103n\u0103tos de gr\u0103sime corporal\u0103 la b\u0103rba\u021bi<\/h3>\n\n\n\n<p>B\u0103rba\u021bii au <strong>\u00een mod natural o cantitate mai mic\u0103 de gr\u0103sime<\/strong> dec\u00e2t femeile. Pe baza cercet\u0103rilor, un procent de gr\u0103sime de aproximativ <strong>10-20%<\/strong> este considerat optim pentru ei. Valorile de <strong>peste 20%<\/strong> sunt considerate supraponderalitate, iar un procent de gr\u0103sime <strong>peste 25%<\/strong> este considerat <strong>obezitate.<\/strong> <span style=\"color: #ff6600\">[2,6,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar \u0219i pentru b\u0103rba\u021bi, valorile mai mici sunt tipice pentru <strong>sportivi<\/strong>, \u00een special \u00een sporturi estetice, cum ar fi <strong>fitness \u0219i culturism<\/strong>, unde un procent sc\u0103zut de gr\u0103sime este o condi\u021bie prealabil\u0103 pentru succes. Pentru un b\u0103rbat obi\u0219nuit care face sport din pl\u0103cere \u0219i pentru s\u0103n\u0103tate, probabil c\u0103 este inutil s\u0103 urm\u0103reasc\u0103 un procent at\u00e2t de sc\u0103zut de gr\u0103sime, deoarece necesit\u0103 mult efort \u0219i restric\u021bii. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg\" alt=\"procent s\u0103n\u0103tos de gr\u0103sime la femei\" class=\"wp-image-475065\" width=\"843\" height=\"563\" title=\"procent s\u0103n\u0103tos de gr\u0103sime la femei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Interval de gr\u0103sime corporal\u0103 la b\u0103rba\u021bi \u0219i femei<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Femei<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0103rba\u021bi<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>% gr\u0103sime corporal\u0103 la limit\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 16 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 6 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Fizic marcant atletic \u0219i zvelt<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 &#8211; 19 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 9 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Interval optim<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 20 %&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Supraponderal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 20 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Obez<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 35 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 25 %&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/figcaption><\/figure>\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=\"Cata_grasime_corporala_puteti_avea_pentru_a_va_vedea_muschii_abdominali\"><\/span>C\u00e2t\u0103 gr\u0103sime corporal\u0103 pute\u021bi avea pentru a v\u0103 vedea mu\u0219chii abdominali?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu to\u021bii avem mu\u0219chi abdominali, dar c\u00e2t de vizibili \u0219i sculpta\u021bi sunt ei depinde de <strong>cantitatea de mas\u0103 gras\u0103<\/strong> care \u00eei acoper\u0103. Cu c\u00e2t ave\u021bi mai pu\u021bin\u0103 gr\u0103sime corporal\u0103, cu at\u00e2t sunt mai vizibile p\u0103tr\u0103\u021belele.<\/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\">C\u00e2nd sunt vizibili mu\u0219chii abdominali la femei?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Peste 30% gr\u0103sime<\/strong>: acesta este procentul de mas\u0103 de gr\u0103sime la care vorbim deja despre supraponderalitate. \u00cen acest caz, mu\u0219chii abdominali sunt complet acoperi\u021bi de un strat de gr\u0103sime corporal\u0103.<\/li>\n\n\n\n<li><strong>25 &#8211; 30%:<\/strong> nici \u00een acest caz, mu\u0219chii abdominali nu sunt \u00eenc\u0103 vizibili. De\u0219i nu este supraponderal, corpul are un strat vizibil de gr\u0103sime subcutanat\u0103.<\/li>\n\n\n\n<li><strong>23 &#8211; 25%:<\/strong> \u00een aceast\u0103 faz\u0103, este posibil s\u0103 apar\u0103 semne de musculatur\u0103 abdominal\u0103, dar doar minim.<\/li>\n\n\n\n<li><strong>20 &#8211; 22%:<\/strong> cu un astfel de procent de gr\u0103sime, abdomenul este deja mai definit \u0219i contururile mu\u0219chilor abdominali sunt par\u021bial vizibile.<\/li>\n\n\n\n<li><strong>16-19%:<\/strong> o femeie cu acest procent de gr\u0103sime este slab\u0103, are o siluet\u0103 atletic\u0103 \u0219i mu\u0219chii abdominali vizibili.<\/li>\n\n\n\n<li><strong>sub 16%:<\/strong> acesta este un procent semnificativ sc\u0103zut de gr\u0103sime corporal\u0103 cu mu\u0219chi abdominali clar defini\u021bi. \u00cen acela\u0219i timp \u00eens\u0103, aceast\u0103 cantitate de gr\u0103sime este de obicei asociat\u0103 cu un regim foarte strict \u0219i aduce cu ea riscul problemelor deja men\u021bionate. \u00cen plus, cre\u0219te riscul apari\u021biei acestora. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png\" alt=\"procent de gr\u0103sime pentru un abdomen cu p\u0103tr\u0103\u021bele la femei\" class=\"wp-image-474959\" width=\"843\" height=\"324\" title=\"procent de gr\u0103sime pentru un abdomen cu p\u0103tr\u0103\u021bele la femei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">C\u00e2nd sunt vizibili mu\u0219chii abdominali la b\u0103rba\u021bi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Peste 20% gr\u0103sime:<\/strong> un b\u0103rbat cu acest procent de gr\u0103sime este supraponderal, a\u0219a c\u0103 mu\u0219chii abdominali nu se v\u0103d deloc.<\/li>\n\n\n\n<li><strong>15-20%<\/strong>: \u0219i \u00een acest caz, mu\u0219chii abdominali sunt acoperi\u021bi de gr\u0103simea subcutanat\u0103.<\/li>\n\n\n\n<li><strong>13 &#8211; 15%:<\/strong> de obicei, mu\u0219chii abdominali superiori pot fi par\u021bial vizibili, \u00een timp ce cei inferiori sunt \u00eenc\u0103 ascun\u0219i sub un strat de gr\u0103sime.<\/li>\n\n\n\n<li><strong>10 &#8211; 12%:<\/strong> \u00een acest caz, mu\u0219chii abdominali sunt clar vizibili.<\/li>\n\n\n\n<li><strong>6 &#8211; 9%:<\/strong> un b\u0103rbat cu acest procent de gr\u0103sime, ceea ce este destul de greu de sus\u021binut, probabil va avea deja mu\u0219chii abdominali vizibili.<\/li>\n\n\n\n<li><strong>sub 6%:<\/strong> la acest procent de gr\u0103sime, p\u0103tr\u0103\u021belele sunt vizibile, dar este foarte dificil de a men\u021bine o astfel de valoare. [13]<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png\" alt=\"procent de gr\u0103sime pentru un abdomen cu p\u0103tr\u0103\u021bele la b\u0103rba\u021bi\" class=\"wp-image-474960\" width=\"843\" height=\"324\" title=\"procent de gr\u0103sime pentru un abdomen cu p\u0103tr\u0103\u021bele la b\u0103rba\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_puteti_obtine_muschi_abdominali_sculptati\"><\/span>Cum pute\u021bi ob\u021bine mu\u0219chi abdominali sculpta\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea mai sus, un abdomen cu p\u0103tr\u0103\u021bele necesit\u0103 un <strong>procent foarte sc\u0103zut de gr\u0103sime corporal\u0103<\/strong>. Adesea trebuie s\u0103 dep\u0103\u0219easc\u0103 ceea ce este considerat \u00een general a fi un fizic atletic \u0219i slab. De obicei, aceast\u0103 ultim\u0103 instan\u021b\u0103 nu atinge fizicul \u201eperfect\u201d, dar <strong>necesit\u0103 un efort dispropor\u021bionat<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dieta \u0219i planul vostru de antrenament trebuie respectate cu stricte\u021be \u0219i, pentru a realiza acest lucru, este adesea necesar s\u0103 renun\u021ba\u021bi la \u00eent\u00e2lnirile cu prietenii sau la mesele regulate la restaurant sau cafenea. Ca s\u0103 nu mai vorbim c\u0103 un regim at\u00e2t de strict poate aduce cu sine <strong>probleme de s\u0103n\u0103tate.<\/strong> Poate c\u0103 merit\u0103 s\u0103 v\u0103 g\u00e2ndi\u021bi mai bine <strong>dac\u0103 acele<\/strong> <strong>p\u0103tr\u0103\u021bele chiar merit\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, dac\u0103 sunte\u021bi hot\u0103r\u00e2\u021bi s\u0103 porni\u021bi \u00een aceast\u0103 c\u0103l\u0103torie, este important s\u0103 merge\u021bi pe <strong>calea corect\u0103<\/strong> \u0219i cu o <strong>atitudine s\u0103n\u0103toas\u0103 fa\u021b\u0103 de corpul vostru.<\/strong> Urm\u0103torii pa\u0219i v\u0103 pot ajuta s\u0103 face\u021bi acest lucru.<\/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>Concentra\u021bi-v\u0103 pe stabilirea corect\u0103 a <strong>deficitului caloric<\/strong> \u0219i a <strong>cantit\u0103\u021bilor de proteine, carbohidra\u021bi \u0219i gr\u0103simi.<\/strong><a href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" aria-label=\" Calculatorul nostru online de aport energetic \u0219i de macronutrien\u021bi  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>Calculatorul nostru online de aport energetic \u0219i de macronutrien\u021bi<\/strong><\/span> <\/a>v\u0103 va ajuta s\u0103 calcula\u021bi aceste valori.<\/li>\n\n\n\n<li>Urma\u021bi o <strong>diet\u0103 s\u0103n\u0103toas\u0103<\/strong>, cu suficienti din to\u021bi nutrien\u021bii care vor fi <strong>sustenabili pentru voi pe termen lung.<\/strong> Articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-snatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\"Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/a><\/strong><\/span> v\u0103 va ajuta \u00een acest sens.<\/li>\n\n\n\n<li>Acorda\u021bi o aten\u021bie deosebit\u0103 ob\u021binerii unei cantit\u0103\u021bi suficiente de <span style=\"color: #ff6600\"><a aria-label=\"proteine (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a><\/span> \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/\" target=\"_blank\" aria-label=\"fibre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre<\/a><\/span>, nutrien\u021bi care v\u0103 vor ajuta senza\u021bia de <strong>sa\u021bietate.<\/strong><\/li>\n\n\n\n<li>G\u00e2ndi\u021bi-v\u0103 la un <strong>plan de antrenament<\/strong> care s\u0103 includ\u0103 at\u00e2t <strong>aerobic<\/strong>, c\u00e2t \u0219i <strong>for\u021b\u0103<\/strong>. Deoarece scopul este de a avea o <strong>musculatur\u0103 abdominal\u0103 vizibil\u0103,<\/strong> este benefic s\u0103 include\u021bi exerci\u021bii pentru aceast\u0103 zon\u0103 \u00een antrenament. Articolul nostru <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\" target=\"_blank\" aria-label=\"Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate<\/a><\/span>&nbsp;<\/strong>v\u0103 va ajuta s\u0103 alc\u0103tui\u021bi un plan eficient.<\/li>\n\n\n\n<li>Pentru mai mult\u0103 inspira\u021bie pentru exerci\u021biile abdominale, pute\u021bi arunca o privire la c\u00e2teva dintre articolele noastre:\n<ul class=\"wp-block-list\">\n<li><h3 class=\"LC20lb MBeuO DKV0Md\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" target=\"_blank\" aria-label=\"21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate<\/a><\/span><\/h3><\/li>\n\n\n\n<li><h3 class=\"LC20lb MBeuO DKV0Md\"><span style=\"color: #ff6600\"><a aria-label=\"Cele mai bune 13 exerci\u021bii cu mingea pentru un abdomen puternic (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-11-exercitii-pentru-tonifierea-abdomenului1\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cele mai bune 13 exerci\u021bii cu mingea pentru un abdomen puternic<\/a><\/span><\/h3><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Pe l\u00e2ng\u0103 antrenamentele specifice, nu uita\u021bi de <strong><a href=\"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/\" target=\"_blank\" aria-label=\"activitatea regulat\u0103 pe tot parcursul zilei. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">activitatea regulat\u0103 pe tot parcursul zilei<\/span>.<\/a> Mersul pe jos, mersul la \u0219i dinspre magazin pe jos, urcarea sc\u0103rilor<\/strong> sau <strong>mi\u0219carea \u00een timp ce face\u021bi cur\u0103\u021benie<\/strong> contribuie la consumul caloric.<\/li>\n\n\n\n<li>Odat\u0103 ce st\u0103p\u00e2ni\u021bi toate cele de mai sus, pute\u021bi apela \u0219i la <strong>suplimente nutritive<\/strong>, cum ar fi diferite <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arz\u0103toare de gr\u0103simi<\/a>,<\/span> pentru a v\u0103 ajuta. Acestea nu numai c\u0103 v\u0103 vor ajuta s\u0103 sl\u0103bi\u021bi mai eficient, dar v\u0103 vor ajuta \u0219i s\u0103 gestiona\u021bi mai bine deficitul caloric.<\/li>\n\n\n\n<li>Nu uita\u021bi s\u0103 urm\u0103ri\u021bi \u0219i s\u0103 \u00eenregistra\u021bi <strong>progresul \u0219i rezultatele intermediare<\/strong>, de exemplu, la fiecare dou\u0103 s\u0103pt\u0103m\u00e2ni. O <strong>c\u00e2nt\u0103rire<\/strong> obi\u0219nuit\u0103, o analiz\u0103 obi\u0219nuit\u0103 a compozi\u021biei corporale pe <strong>InBody<\/strong> sau m\u0103surarea cantit\u0103\u021bii de gr\u0103sime cu<strong> cutimetrul caliper<\/strong> v\u0103 pot ajuta \u00een acest sens. Nu omite\u021bi s\u0103 v\u0103 <strong>fotografia\u021bi<\/strong> \u00een mod regulat sau s\u0103 v\u0103 <strong>m\u0103sura\u021bi circumferin\u021ba taliei.<\/strong> Pentru a v\u0103 asigura c\u0103 nu uita\u021bi de aceste verific\u0103ri regulate, seta\u021bi o or\u0103 anume pentru a le face. De exemplu, <strong>duminica diminea\u021ba dup\u0103 ce v-a\u021bi trezit <\/strong>ar putea fi ideal.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru un ghid mai detaliat despre cum s\u0103 ob\u021bine\u021bi rezultatele visate, citi\u021bi articolele noastre <a aria-label=\"Sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">S<\/span>c\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu<\/a> sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/ghidul-incepatorului-pentru-obtinerea-unui-six-pack1\/\" target=\"_blank\" aria-label=\"9 sfaturi&nbsp;pentru un abdomen&nbsp;six-pack. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 sfaturi&nbsp;pentru un abdomen&nbsp;six-pack.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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>Pentru sportivi \u0219i pasiona\u021bii de fitness, un <strong>abdomen sculptat<\/strong> este adesea cirea\u0219a de pe tort pe care \u0219i-ar dori s\u0103 o vad\u0103 pe corpul lor atletic. Cu toate acestea, exerci\u021biile pentru abdomen nu sunt de obicei suficiente. <strong>Mu\u0219chii abdominali defini\u021bi<\/strong> nu depind de o serie nesf\u0103r\u0219it\u0103 de abdomene, ci de <strong>procentul de gr\u0103sime corporal\u0103<\/strong> care \u00eei <strong>acoper\u0103.<\/strong> Cu toate acestea, pentru ca ace\u0219ti mu\u0219chi s\u0103 se arate pe deplin, de multe ori este nevoie de un regim semnificativ strict \u0219i de sc\u0103dere \u00een greutate \u00eentr-un grad care ar putea s\u0103 nu fie <strong>sustenabil sau s\u0103n\u0103tos pe termen lung<\/strong>. Astfel, visul unui abdomen sculptat este cu siguran\u021b\u0103 realizabil, dar trebuie s\u0103 lua\u021bi \u00een considerare care este obiectivul vostru cu adev\u0103rat. Odat\u0103 ce v-a\u021bi dat seama, g\u00e2ndi\u021bi-v\u0103 la un <strong>mod inteligent \u0219i s\u0103n\u0103tos&nbsp;<\/strong> de ac\u021bionare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 acest articol vi s-a p\u0103rut interesant \u0219i util, nu uita\u021bi s\u0103-l \u00eemp\u0103rt\u0103\u0219i\u021bi prietenilor vo\u0219tri \u0219i celor dragi.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Cine nu \u0219i-ar dori mu\u0219chi abdominali sculpta\u021bi? Dac\u0103 este unul dintre obiectivele voastre de fitness, dar a\u021bi e\u0219uat pe termen lung, este timpul s\u0103 afla\u021bi care poate fi cauza. Articolul de ast\u0103zi v\u0103 va ar\u0103ta ce rol joac\u0103 gr\u0103simea corporal\u0103 \u00een ob\u021binerea unui abdomen tonifiat \u0219i c\u00e2t\u0103 gr\u0103sime trebuie s\u0103 ave\u021bi pentru ca mu\u0219chii abdominali s\u0103 fie vizibili.<\/p>\n","protected":false},"author":156,"featured_media":474936,"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":[90],"tags":[6314,6482,7358,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-477488","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-abdomen","9":"tag-dieta-ro","10":"tag-nutritie","11":"tag-pierdere-in-greutate","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>Ce procent de gr\u0103sime corporal\u0103 trebuie s\u0103 ave\u021bi pentru a vedea p\u0103tr\u0103\u021bele? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 ave\u021bi p\u0103tr\u0103\u021bele? Afla\u021bi ce este o cantitate s\u0103n\u0103toas\u0103 de gr\u0103sime \u0219i de c\u00e2t\u0103 gr\u0103sime abdominal\u0103 ave\u021bi nevoie pentru un abdomen vizibil.\" \/>\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\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ce procent de gr\u0103sime corporal\u0103 trebuie s\u0103 ave\u021bi pentru a vedea p\u0103tr\u0103\u021bele? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cum s\u0103 ave\u021bi p\u0103tr\u0103\u021bele? 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