{"id":479906,"date":"2023-07-06T10:39:53","date_gmt":"2023-07-06T08:39:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=479906"},"modified":"2024-05-23T07:48:00","modified_gmt":"2024-05-23T05:48:00","slug":"lista-de-exercitii-muschii-abdominali","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/","title":{"rendered":"Top 13 exerci\u021bii pentru abdomen"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#Cum_sa_abordati_antrenarea_abdomenului\" title=\"Cum s\u0103 aborda\u021bi antrenarea abdomenului?\">Cum s\u0103 aborda\u021bi antrenarea abdomenului?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#13_cele_mai_eficiente_exercitii_pentru_abdomen\" title=\"13 cele mai eficiente exerci\u021bii pentru abdomen\">13 cele mai eficiente exerci\u021bii pentru abdomen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#1_Abdomene\" title=\"1. Abdomene\">1. Abdomene<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#2_Abdomene_in_V\" title=\"2. Abdomene \u00een V\">2. Abdomene \u00een V<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#3_Hollow_Hold\" title=\"3. Hollow Hold\">3. Hollow Hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#4_Sprinter_Crunch\" title=\"4. Sprinter Crunch\">4. Sprinter Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#5_Reverse_Crunch\" title=\"5. Reverse Crunch\">5. Reverse Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#6_Mountain_Climber\" title=\"6. Mountain Climber\">6. Mountain Climber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#7_Twist_rusesc_cu_gantere\" title=\"7. Twist rusesc cu gantere\">7. Twist rusesc cu gantere<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#8_Plank_cu_greutati\" title=\"8. Plank cu greut\u0103\u021bi\">8. Plank cu greut\u0103\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#9_Plank_lateral\" title=\"9. Plank lateral\">9. Plank lateral<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#10_Crunches_pe_banca\" title=\"10. Crunches pe banc\u0103\">10. Crunches pe banc\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#11_Indoirea_genunchilor_la_paralele\" title=\"11. \u00cendoirea genunchilor la paralele\">11. \u00cendoirea genunchilor la paralele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#12_Tractiuni_in_L_la_paralele\" title=\"12. Trac\u021biuni \u00een L la paralele\">12. Trac\u021biuni \u00een L la paralele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#13_Indoirea_genunchilor_din_atarnat\" title=\"13. \u00cendoirea genunchilor din at\u00e2rnat\">13. \u00cendoirea genunchilor din at\u00e2rnat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#Ce_urmeaza\" title=\"Ce urmeaz\u0103?\">Ce urmeaz\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dori\u021bi s\u0103 v\u0103 lucra\u021bi abdomenul, dar cunoa\u0219te\u021bi doar clasicele abdomene sau plank? \u00cen acest caz, acest articol v\u0103 va deschide u\u0219a c\u0103tre o nou\u0103 lume, unde cu siguran\u021b\u0103 nu este necesar s\u0103 face\u021bi sute de repet\u0103ri ale unui exerci\u021biu. Ve\u021bi descoperi <strong>exerci\u021bii eficiente pentru mu\u0219chiul drept, pentru oblici \u0219i pentru abdomenul inferior pentru \u00eencep\u0103tori \u0219i avansa\u021bi.<\/strong> Aceste exerci\u021bii nu doar v\u0103 vor oferi un centru mai puternic, care este esen\u021bial pentru postura corect\u0103 a corpului \u0219i pentru for\u021ba func\u021bional\u0103, ci v\u0103 va ajuta \u0219i s\u0103 ob\u021bine\u021bi un <strong>abdomen vizibil mai ferm \u0219i mai tonifiat.<\/strong> <strong>Nu doar va ar\u0103ta mai bine, ci va contribui \u0219i la \u00eembun\u0103t\u0103\u021birea performan\u021bei sportive.<\/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=\"Cum_sa_abordati_antrenarea_abdomenului\"><\/span>Cum s\u0103 aborda\u021bi antrenarea abdomenului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mu\u0219chii abdominali nu se rezum\u0103 numai la<a href=\"https:\/\/gymbeam.ro\/blog\/ghidul-incepatorului-pentru-obtinerea-unui-six-pack1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> six-pack<\/a>. Ace\u0219tia sunt alc\u0103tui\u021bi din rectus abdominis, transversus abdominis, oblicii externi \u0219i oblicii interni. <strong>Pentru a \u00eent\u0103ri complet \u00eentreaga regiune abdominal\u0103, este important s\u0103 include\u021bi \u00een rutina de antrenament exerci\u021bii care angajeaz\u0103 toate aceste grupe de mu\u0219chi.<\/strong> <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>Antrenamentului mu\u0219chilor abdominali se aplic\u0103 acelea\u0219i reguli ca \u0219i \u00een cazul celorlalte grupe de mu\u0219chi. \u00cenainte de a \u00eencepe, nu uita\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi corect, printr-o u\u0219oar\u0103 alergare pe banda de alergare sau folosind o <a href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coard\u0103 de s\u0103rit<\/a>. Apoi, trece\u021bi la partea principal\u0103 a antrenamentului \u0219i <strong>concentra\u021bi-v\u0103 pe a v\u0103 familiariza cu tehnica corect\u0103 a fiec\u0103rui exerci\u021biu.<\/strong> Numai dup\u0103 aceea pute\u021bi ad\u0103uga <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> sau \u00eencerca variante mai solicitante.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din exerci\u021biile prezentate, pute\u021bi crea cu u\u0219urin\u021b\u0103 un plan de antrenament pentru abdomen la sal\u0103. Pentru \u00eenceput, alege\u021bi <strong>3\u20135 exerci\u021bii \u0219i efectua\u021bi-le \u00een 3 seturi cu o serie de 10\u201320 repet\u0103ri<\/strong> pe set. Dac\u0103 v\u0103 concentra\u021bi pe rezisten\u021b\u0103, cum este cazul exerci\u021biului plank, propune\u021bi-v\u0103 s\u0103 men\u021bine\u021bi pozi\u021bia timp de 10\u201360 secunde, \u00een func\u021bie de nivelul de fitness. Pute\u021bi ad\u0103uga exerci\u021biile pentru abdomen \u00een antrenamente pentru umeri, bra\u021be sau alte grupe de mu\u0219chi sau le pute\u021bi efectua ca sesiune de sine st\u0103t\u0103toare. \u00cen plus, folosind aceste exerci\u021bii pute\u021bi crea un antrenament de circuit sau un antrenament tip interval de intensitate ridicat\u0103 (<a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>).<\/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 rezultate, este important s\u0103 fi\u021bi consecven\u021bi atunci c\u00e2nd v\u0103 antrena\u021bi abdomenul. Totu\u0219i, nu se recomand\u0103 s\u0103 suprasolicita\u021bi aceast\u0103 grup\u0103 de mu\u0219chi \u0219i s\u0103 o lucra\u021bi \u00een fiecare zi, \u00eentruc\u00e2t nu ar permite recuperarea muscular\u0103 normal\u0103. \u00cencep\u0103torilor li se recomand\u0103 s\u0103 <strong>efectueze un antrenament pentru abdomen complet de 2\u20133 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, \u00een timp ce persoanele avansate pot cre\u0219te la de 4 ori pe s\u0103pt\u0103m\u00e2n\u0103. Re\u021bine\u021bi c\u0103 recuperarea muscular\u0103 complet\u0103 dup\u0103 un antrenament de for\u021b\u0103 dureaz\u0103 de obicei \u00eentre 24\u201372 ore. Prin urmare, c\u00e2nd planifica\u021bi rutina de antrenament \u0219i num\u0103rul de sesiuni pe s\u0103pt\u0103m\u00e2n\u0103 pentru o grup\u0103 de mu\u0219chi specific\u0103, lua\u021bi \u00een considerare timpul necesar pentru recuperarea muscular\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]&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 dori\u021bi s\u0103 sc\u0103de\u021bi \u00een greutate \u0219i s\u0103 v\u0103 tonifia\u021bi abdomenul, ve\u021bi avea nevoie de o abordare mai cuprinz\u0103toare. Urm\u0103torul articol v\u0103 poate ajuta s\u0103 ob\u021bine\u021bi un abdomen sub\u021bire \u0219i tonifiat: <a href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg\" alt=\"Cum s\u0103 aborda\u021bi antrenarea abdomenului?\" class=\"wp-image-475734\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 aborda\u021bi antrenarea abdomenului?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-2048x1365.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=\"13_cele_mai_eficiente_exercitii_pentru_abdomen\"><\/span>13 cele mai eficiente exerci\u021bii pentru abdomen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prin includerea acestor exerci\u021bii, pute\u021bi <strong>antrena complet mu\u0219chii abdominali superficiali \u0219i profunzi,<\/strong> care alc\u0103tuiesc centrul. Aceste exerci\u021bii sunt ideale pentru sal\u0103, dar majoritatea pot fi efectuate \u0219i acas\u0103 folosind doar o <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea pentru exerci\u021bii<\/a> \u0219i propria greutate. \u00cen cazul unora dintre exerci\u021bii, pute\u021bi folosi echipament precum <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>, <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci de greutate<\/a>, <a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o banc\u0103 pentru greut\u0103\u021bi<\/a>, <a href=\"https:\/\/gymbeam.ro\/bara-pentru-tractiuni-cu-montare-pe-perete-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o bar\u0103 pentru trac\u021biuni<\/a> sau bare paralele cu suport pentru spate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Abdomene\"><\/span>1. Abdomene<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate, cu genunchii \u00eendoi\u021bi \u0219i c\u0103lc\u00e2iele sau toat\u0103 talpa pe sol. Atinge\u021bi u\u0219or cu v\u00e2rful degetelor p\u0103r\u021bile laterale ale capului \u0219i \u021bine\u021bi coatele deschise. Dac\u0103 ave\u021bi tendin\u021ba de a aduce coatele \u00eempreun\u0103, \u00eencruci\u0219a\u021bi bra\u021bele la piept. De asemenea pute\u021bi a\u0219eza un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/prosop-gri-pentru-fitness-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prosop<\/a> \u00eemp\u0103turit sau o saltea <a href=\"https:\/\/gymbeam.ro\/saltea-pentru-abdomene-abmat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ABmat<\/a> sub partea inferioar\u0103 a spatelui pentru a angaja eficient mu\u0219chii abdominali.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i activa\u021bi mu\u0219chii abdominali pe m\u0103sur\u0103 ce ridica\u021bi treptat de pe saltea capul, partea superioar\u0103 a spatelui \u0219i partea inferioar\u0103 a spatelui, \u00eendrept\u00e2nd \u00eentregul trunchi. \u021aine\u021bi privirea \u00eenainte \u0219i evita\u021bi \u00eenclinarea excesiv\u0103 a capului. Apoi, inspira\u021bi \u0219i reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u00eentr-un mod controlat. Repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> ap\u0103sarea prea puternic\u0103 a capului cu palma, libertate de mi\u0219care limitat\u0103, activare insuficient\u0103 a mu\u0219chilor abdominali.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-ups.gif\" alt=\"Cum se execut\u0103 abdomenele?\" class=\"wp-image-475862\" title=\"Cum se execut\u0103 abdomenele?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Abdomene cu greut\u0103\u021bi<\/h4>\n\n\n\n<p>Pozi\u021bia ini\u021bial\u0103 r\u0103m\u00e2ne aceea\u0219i, cu diferen\u021b\u0103 c\u0103 ve\u021bi \u021bine o&nbsp;<a href=\"https:\/\/gymbeam.ro\/placa-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plac\u0103 de greutate<\/a>, o <a href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> sau un kettlebell cu ambele m\u00e2ini \u00een dreptul pieptului. Pe m\u0103sur\u0103 ce v\u0103 ridica\u021bi, \u00eendrepta\u021bi treptat bra\u021bele p\u00e2n\u0103 c\u00e2nd sunt \u00eentinse complet \u00een fa\u021b\u0103. Apoi, reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u00eentr-un mod controlat \u0219i continua\u021bi repet\u0103rile suplimentare.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-up-s-kotoucem.gif\" alt=\"Cum se execut\u0103 abdomenele cu greut\u0103\u021bi?\" class=\"wp-image-475878\" title=\"Cum se execut\u0103 abdomenele cu greut\u0103\u021bi?\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Abdomene cu mingea medicinal\u0103<\/h4>\n\n\n\n<p>Acest exerci\u021biu face parte \u00een mod obi\u0219nuit din antrenamentele CrossFit. Difer\u0103 de varianta de baz\u0103 prin faptul c\u0103 \u00eendoi\u021bi genunchii, aduce\u021bi picioarele \u00eempreun\u0103 \u0219i \u021bine\u021bi genunchii \u00eendrepta\u021bi spre exterior. \u00cen timp ce sta\u021bi \u00eentin\u0219i, \u00eentinde\u021bi bra\u021bele \u0219i \u021bine\u021bi o&nbsp;<a href=\"https:\/\/gymbeam.ro\/minge-medicinala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge medicinal\u0103<\/a> cu ambele m\u00e2ini. Apoi, activa\u021bi mu\u0219chii abdominali \u0219i ridica\u021bi-v\u0103 de la sol \u00eempreun\u0103 cu mingea medicinal\u0103, atinge\u021bi solul din fa\u021ba picioarelor cu mingea \u0219i reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103. Aceast\u0103 variant\u0103 este pu\u021bin mai solicitant\u0103 \u0219i se adreseaz\u0103 persoanelor mai avansate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36133,36304,73135,74398,76849,78091\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Abdomene_in_V\"><\/span>2. Abdomene \u00een V<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate \u0219i \u00eentinde\u021bi bra\u021bele deasupra capului. \u021aine\u021bi picioarele drepte \u0219i ridica\u021bi-le c\u00e2\u021biva centimetri de la sol.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i activa\u021bi mu\u0219chii abdominali pe m\u0103sur\u0103 ce ridica\u021bi capul \u0219i trunchiul de pe saltea. \u00cen acela\u0219i timp, aduce\u021bi la piept genunchii u\u0219or \u00eendoi\u021bi \u0219i \u00eencerca\u021bi s\u0103 atinge\u021bi picioarele cu m\u00e2inile. Apoi, inspira\u021bi \u0219i reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103. Repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Libertate de mi\u0219care limitat\u0103, mi\u0219c\u0103ri necontrolate, arcuirea spatelui.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/v-ups.gif\" alt=\"Cum se execut\u0103 abdomenele \u00een V?\" class=\"wp-image-475958\" title=\"Cum se execut\u0103 abdomenele \u00een V?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Abdomene \u00een V cu greut\u0103\u021bi<\/h4>\n\n\n\n<p>Pute\u021bi face acest exerci\u021biu mai solicitant folosind o ganter\u0103, o plac\u0103 de greutate sau o minge medicinal\u0103 mai u\u0219oar\u0103 \u021binut\u0103 cu ambele m\u00e2ini. \u00cen plus, pute\u021bi ad\u0103uga <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru \u00eencheieturi sau glezne<\/a> pentru a cre\u0219te intensitatea exerci\u021biului.<\/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=\"3_Hollow_Hold\"><\/span>3. Hollow Hold<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate \u0219i \u00eentinde\u021bi bra\u021bele deasupra capului. \u021aine\u021bi picioarele drepte \u0219i ridica\u021bi-le aproximativ 20-30 de centimetri de la sol.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i expira\u021bi liber \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 10 secunde. Pute\u021bi face exerci\u021biul mai u\u0219or dac\u0103 \u00eendoi\u021bi picioarele mai mult \u0219i le ridica\u021bi mai sus. Pe de alt\u0103 parte, \u00eel pute\u021bi face mai solicitant dac\u0103 \u00eendrepta\u021bi picioarele \u0219i le cobor\u00e2\u021bi. Dup\u0103 ce men\u021bine\u021bi pozi\u021bia, cobor\u00e2\u021bi picioarele, odihni\u021bi-v\u0103 pu\u021bin \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Durat\u0103 de men\u021binere insuficient\u0103, ridicarea p\u0103r\u021bii inferioare a spatelui de la sol<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/hollow-hold.gif\" alt=\"Cum se execut\u0103 hollow hold?\" class=\"wp-image-475798\" title=\"Cum se execut\u0103 hollow hold?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Hollow hold cu greut\u0103\u021bi<\/h4>\n\n\n\n<p>Pute\u021bi face acest exerci\u021biu mai solicitant folosind o ganter\u0103 mai u\u0219oar\u0103 sau o plac\u0103 de greutate \u021binut\u0103 cu ambele m\u00e2ini. De asemenea, poate fi eficient\u0103 ad\u0103ugarea de <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru \u00eencheieturi sau glezne<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Hollow Rock<\/h4>\n\n\n\n<p>\u00cen loc s\u0103 men\u021bine\u021bi pozi\u021bia static\u0103, v\u0103 pute\u021bi leg\u0103na u\u0219or \u00eenainte \u0219i \u00eenapoi \u00een timp ce efectua\u021bi exerci\u021biul. Scopul este de a men\u021bine o pozi\u021bie stabil\u0103, \u00een special \u00een partea central\u0103, \u00een timp ce permite\u021bi corpului s\u0103 se balanseze. Pur \u0219i simplu mi\u0219ca\u021bi cu c\u00e2\u021biva centimetri \u00een sus \u0219i \u00een jos membrele inferioare \u0219i pe cele superioare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sprinter_Crunch\"><\/span>4. Sprinter Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate cu picioarele \u00eentinse. Ridica\u021bi capul \u0219i picioarele la c\u00e2\u021biva centimetri deasupra saltelei, \u00een timp ce \u021bine\u021bi bra\u021bele relaxate \u00een laterale.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i activa\u021bi mu\u0219chii abdominali pe m\u0103sur\u0103 ce ridica\u021bi \u0219i \u00eendoi\u021bi piciorul drept. \u00een acela\u0219i timp, ridica\u021bi bra\u021bul drept \u0219i apropia\u021bi palma de piciorul st\u00e2ng. Apoi, inspira\u021bi \u0219i reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103. Repeta\u021bi aceea\u0219i mi\u0219care pe cealalt\u0103 parte.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Libertate de mi\u0219care limitat\u0103, mi\u0219c\u0103ri necontrolate.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sprinter.gif\" alt=\"Exerci\u021biul sprinter crunch pentru abdomen\" class=\"wp-image-475910\" title=\"Exerci\u021biul sprinter crunch pentru abdomen\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sprinter crunch cu greut\u0103\u021bi<\/h4>\n\n\n\n<p>Pute\u021bi face acest exerci\u021biu mai solicitant ata\u0219\u00e2nd <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Reverse_Crunch\"><\/span>5. Reverse Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate cu bra\u021bele odihnindu-se confortabil pe l\u00e2ng\u0103 corp. \u00cendoi\u021bi u\u0219or genunchii \u0219i ridica\u021bi picioarele de la sol.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i activa\u021bi mu\u0219chii abdominali pe m\u0103sur\u0103 ce ridica\u021bi pelvisul \u0219i partea inferioar\u0103 a spatelui c\u00e2\u021biva centimetri de la sol. Inspira\u021bi \u00een timp ce reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul. Concentra\u021bi-v\u0103 pe ini\u021bierea mi\u0219c\u0103rii cu ajutorul mu\u0219chilor abdominali.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Libertate de mi\u0219care limitat\u0103, activare insuficient\u0103 a mu\u0219chilor abdominali, mi\u0219c\u0103ri necontrolate.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-nohou-vzhuru.gif\" alt=\"Cum se execut\u0103 reversed crunch?\" class=\"wp-image-476006\" title=\"Cum se execut\u0103 reversed crunch?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Reverse crunch cu mingea fitness<\/h4>\n\n\n\n<p>Pentru acest exerci\u021biu pute\u021bi folosi \u0219i o <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a>. A\u0219eza\u021bi mingea \u00eentre glezne \u0219i strange\u021bi-o bine. Apoi, efectua\u021bi aceea\u0219i mi\u0219care ca \u00een varianta de baz\u0103 ridic\u00e2nd pelvisul \u0219i picioarele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Mountain_Climber\"><\/span>6. Mountain Climber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi \u0219i a\u0219eza\u021bi-v\u0103 \u00een pozi\u021bia plank drept. A\u0219eza\u021bi palmele pe podea, pu\u021bin mai dep\u0103rtate dec\u00e2t nivelul umerilor, cu degetele dep\u0103rtate. Dep\u0103rta\u021bi umerii de urechi \u0219i uni\u021bi omopla\u021bii. Activa\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi o linie dreapt\u0103 a corpului. Evita\u021bi arcuirea spatelui, \u00een special \u00een regiunea lombar\u0103.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i \u00eendoi\u021bi un picior, tr\u0103g\u00e2ndu-l spre cotul bra\u021bului \u00eentins. Apoi, reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi imediat aceea\u0219i mi\u0219care de cealalt\u0103 parte.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, permiterea cobor\u00e2rii \u0219oldurilor la sol, ridicarea prea sus a pelvisului, libertate de mi\u0219care insuficient\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/mountain-climber.gif\" alt=\"Cum se execut\u0103 mountain climber?\" class=\"wp-image-475814\" title=\"Cum se execut\u0103 mountain climber?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Mountain Climber cu minge stabilizatoare<\/h4>\n\n\n\n<p>Pute\u021bi testa stabilitatea \u00een timpul acestui exerci\u021biu folosind o <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\"minge fitness (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a> sau un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/mingi-fitness\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">disc pentru echilibru<\/a>. Sprijini\u021bi-v\u0103 pe ele cu palmele \u0219i apoi efectua\u021bi exerci\u021biul \u00een acela\u0219i mod ca \u00een varianta de baz\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=\"7_Twist_rusesc_cu_gantere\"><\/span>7. Twist rusesc cu gantere<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe saltea \u00eentr-o postur\u0103 vertical\u0103 cu spatele \u00eenclinat pu\u021bin \u00een spate. \u021aine\u021bi capul \u00een linie cu coloana vertebral\u0103. \u00cendoi\u021bi genunchii \u00eentr-un unghi de 90 de grade \u0219i ridica\u021bi-i de la sol p\u00e2n\u0103 c\u00e2nd tibia ajunge paralel\u0103 cu solul. \u00cencep\u0103torii pot ridica picioarele doar la c\u00e2\u021biva centimetri de saltea sau le pot \u021bine la sol. \u021aine\u021bi ferm o <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> cu ambele m\u00e2ini de ambele capete.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i efectua\u021bi o rotire a p\u0103r\u021bii superioare a corpului \u0219i a bra\u021bului cu gantera spre o parte. Concentra\u021bi-v\u0103 pe activarea mu\u0219chilor abdominali \u0219i pe men\u021binerea spatelui drept pe parcursul \u00eentregii mi\u0219c\u0103ri. Apoi roti\u021bi-v\u0103 u\u0219or spre cealalt\u0103 parte.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Libertate de mi\u0219care limitat\u0103, arcuirea spatelui.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/russian-twist-s-jednoruckou.gif\" alt=\"Cum se execut\u0103 twist-ul rusesc?\" class=\"wp-image-475846\" title=\"Cum se execut\u0103 twist-ul rusesc?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Twist rusesc cu kettlebell <\/h4>\n\n\n\n<p>\u00cen locul unei gantere, pentru acest exerci\u021biu pute\u021bi folosi un kettlebell, o minge medicinal\u0103 sau un <a href=\"https:\/\/gymbeam.ro\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a>. Efectua\u021bi-l \u00een acela\u0219i mod ca \u00een cazul variantei de baz\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=\"8_Plank_cu_greutati\"><\/span>8. Plank cu greut\u0103\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi \u0219i a\u0219eza\u021bi-v\u0103 \u00een pozi\u021bia plank pe antebra\u021be. A\u0219eza\u021bi o plac\u0103 de greutate pe partea inferioar\u0103 a spatelui. Dac\u0103 ave\u021bi nevoie de ajutor, solicita\u021bi-l unui partener de antrenament. Umerii ar trebui l\u0103sa\u021bi \u00een jos, departe de urechi, iar omopla\u021bii uni\u021bi. Coatele ar trebui \u00eendoite \u00een unghi de 90 de grade, departe de corp. Activa\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi o postur\u0103 dreapt\u0103 \u0219i aliniat\u0103. Evita\u021bi arcuirea spatelui, \u00een special \u00een zona lombar\u0103.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i expira\u021bi liber, activa\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de c\u00e2teva secunde (cronometra\u021bi-v\u0103 folosind un ceas sport sau telefonul). Apoi, \u00eendep\u0103rta\u021bi placa de greutate de pe spate, \u00eengenunchea\u021bi, odihni\u021bi-v\u0103 pu\u021bin \u0219i pute\u021bi trece la o alt\u0103 rund\u0103 de men\u021binere a pozi\u021biei plank.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, permiterea cobor\u00e2rii \u0219oldurilor la sol, ridicarea prea sus a pelvisului.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi cum v\u0103 afecteaz\u0103 corpul plank-ul regulat, nu uita\u021bi s\u0103 consulta\u021bi articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum v\u0103 poate schimba corpul exerci\u021biul plank? Abdomen six-pack, centru mai puternic \u0219i performan\u021b\u0103 sportiv\u0103 mai bun\u0103.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/plank-na-predlokti-se-zatezi.gif\" alt=\"Cum se execut\u0103 plank cu greut\u0103\u021bi?\" class=\"wp-image-475830\" title=\"Cum se execut\u0103 plank cu greut\u0103\u021bi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Plank<\/h4>\n\n\n\n<p>\u00cencep\u0103torii ar trebui s\u0103 aleag\u0103 plank standard f\u0103r\u0103 greut\u0103\u021bi suplimentare. \u00cel pute\u021bi executa fie pe antebra\u021be sau cu bra\u021bele \u00eentinse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Plank cu minge stabilizatoare<\/h4>\n\n\n\n<p>O variant\u0103 mai solicitant\u0103 este efectuarea exerci\u021biului plank pe o minge fitness sau pe un alt accesoriu pentru echilibru. Sprijini\u021bi-v\u0103 de acestea cu membrele inferioare sau cu cele superioare \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi o pozi\u021bie stabil\u0103, exact ca \u00een cazul unei pozi\u021bii plank standard.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Plank suspendat<\/h4>\n\n\n\n<p>De asemenea, pute\u021bi \u00eenviora antrenamentul pentru abdomen cu un plank suspendat cu ajutorul unui<a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> set de antrenament tip suspensie<\/a>. A\u0219eza\u021bi t\u0103lpile \u00een bucle, ridica\u021bi-v\u0103 p\u00e2n\u0103 c\u00e2nd bra\u021bele sunt drepte \u0219i din nou men\u021bine\u021bi o pozi\u021bie stabil\u0103 a corpului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Plank_lateral\"><\/span>9. Plank lateral<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte cu picioarele \u00eentinse. \u021aine\u021bi picioarele unul peste altul sau unul \u00een spatele celuilalt. Ridica\u021bi-v\u0103 pe antebra\u021b \u0219i activa\u021bi centrul \u00een timp ce ridica\u021bi cel\u0103lalt bra\u021b spre tavan.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i expira\u021bi liber \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de c\u00e2teva secunde. Apoi lua\u021bi o pauz\u0103 scurt\u0103, schimba\u021bi partea \u0219i repeta\u021bi.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, permiterea cobor\u00e2rii \u0219oldurilor la sol.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/bozcni-plank-na-predlokti-se-zvednutou-pazi.gif\" alt=\"Cum se execut\u0103 exerci\u021biul plank lateral?\" class=\"wp-image-475782\" title=\"Cum se execut\u0103 exerci\u021biul plank lateral?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Plank lateral cu hip dips<\/h4>\n\n\n\n<p>Pozi\u021bia ini\u021bial\u0103 r\u0103m\u00e2ne aceea\u0219i, doar a\u0219eza\u021bi bra\u021bul superior pe o parte. Apoi, cobor\u00e2\u021bi \u0219oldurile mai aproape de sol \u0219i ridica\u021bi-le \u00eenapoi \u00een pozi\u021bia ini\u021bial\u0103. Efectua\u021bi 6-12 repet\u0103ri \u0219i apoi schimba\u021bi partea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Plank lateral cu un picior ridicat<\/h4>\n\n\n\n<p>\u00cen aceast\u0103 variant\u0103 de plank, ve\u021bi fi la propriu o stea. \u00cen pozi\u021bia ini\u021bial\u0103, ridica\u021bi bra\u021bul \u0219i piciorul superior, astfel \u00eenc\u00e2t s\u0103 forma\u021bi o stea. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de c\u00e2teva secunde, apoi lua\u021bi o pauz\u0103 scurt\u0103 \u00eenainte de a schimba p\u0103r\u021bile.<\/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_Crunches_pe_banca\"><\/span>10. Crunches pe banc\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe o <a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103<\/a> sau <a href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cutie<\/a> plat\u0103. \u021aine\u021bi spatele drept \u0219i \u00eenclinat pu\u021bin \u00een spate. Prinde\u021bi marginile cu m\u00e2inile, ridica\u021bi picioarele la \u00een\u0103l\u021bimea b\u0103ncii \u0219i \u021bine\u021bi genunchii u\u0219or \u00eendoi\u021bi.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i activa\u021bi mu\u0219chii abdominali pe m\u0103sur\u0103 ce \u00eendoi\u021bi genunchii \u0219i \u00eei aduce\u021bi la piept. \u00cen acela\u0219i timp, \u00eenclina\u021bi trunchiul \u00een fa\u021b\u0103 pentru a ajunge la genunchi. Apoi inspira\u021bi \u0219i reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Libertate de mi\u0219care limitat\u0103, arcuirea spatelui.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sklapovacky-na-lavici.gif\" alt=\"Cum se execut\u0103 crunches pe banc\u0103?\" class=\"wp-image-475894\" title=\"Cum se execut\u0103 crunches pe banc\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Crunches laterale pe banc\u0103<\/h4>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 viza\u021bi mai mult mu\u0219chii abdominali oblici, \u00eencerca\u021bi s\u0103 duce\u021bi genunchii spre um\u0103rul respectiv. Alterna\u021bi \u00eentre um\u0103rul drept \u0219i cel st\u00e2ng.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Crunches cu greut\u0103\u021bi pe banc\u0103<\/h4>\n\n\n\n<p>Pute\u021bi face exerci\u021biul mai solicitant ad\u0103ug\u00e2nd greut\u0103\u021bi sub form\u0103 de greut\u0103\u021bi pentru glezne sau \u021bin\u00e2nd ferm \u00eentre picioare o <a href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> mic\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=\"11_Indoirea_genunchilor_la_paralele\"><\/span>11. \u00cendoirea genunchilor la paralele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Ag\u0103\u021ba\u021bi-v\u0103 de barele paralele cu coatele pe bare \u0219i spatele sus\u021binut. L\u0103sa\u021bi picioarele s\u0103 at\u00e2rne \u00een jos.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i \u00een acela\u0219i timp activa\u021bi mu\u0219chii abdominali pe m\u0103sur\u0103 ce aduce\u021bi genunchii la piept. Apoi, cobor\u00e2\u021bi-i \u00eentr-un mod controlat \u0219i continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219c\u0103ri necontrolare, folosirea impulsului de balansare a picioarelor, libertate de mi\u0219care limitat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-kolen-k-hrudniku.gif\" alt=\"Cum se execut\u0103 \u00eendoirea genunchilor la paralele?\" class=\"wp-image-475974\" title=\"Cum se execut\u0103 \u00eendoirea genunchilor la paralele?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u00cendoirea \u00een lateral a genunchilor la paralele<\/h4>\n\n\n\n<p>Dac\u0103 ridica\u021bi genunchii \u00een laterale (spre umeri), ve\u021bi implica \u0219i mu\u0219chii oblici abdominali.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sikme-zvedani-kolen.gif\" alt=\"Cum se execut\u0103 \u00eendoirea \u00een lateral a genunchilor la paralele\" class=\"wp-image-475926\" title=\"Cum se execut\u0103 \u00eendoirea \u00een lateral a genunchilor la paralele\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Tractiuni_in_L_la_paralele\"><\/span>12. Trac\u021biuni \u00een L la paralele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Aga\u021ba\u021bi-v\u0103 de barele paralele cu coatele pe bare \u0219i spatele sus\u021binut. L\u0103sa\u021bi picioarele s\u0103 at\u00e2rne \u00een jos.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i activa\u021bi mu\u0219chii abdominali pe m\u0103sur\u0103 ce ridica\u021bi picioarele u\u0219or \u00eendoite la \u00een\u0103l\u021bimea barelor paralele. Apoi cobor\u00e2\u021bi-le \u00eentr-un mod controlat \u0219i continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219c\u0103ri necontrolare, folosirea impulsului de balansare a picioarelor, libertate de mi\u0219care limitat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-natazenych-nohou.gif\" alt=\"Cum se execut\u0103 trac\u021biunile \u00een L la paralele?\" class=\"wp-image-475990\" title=\"Cum se execut\u0103 trac\u021biunile \u00een L la paralele?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Indoirea_genunchilor_din_atarnat\"><\/span>13. \u00cendoirea genunchilor din at\u00e2rnat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Aga\u021ba\u021bi-v\u0103 de o bar\u0103 de trac\u021biuni, retrage\u021bi omopla\u021bii \u0219i \u021bine\u021bi picioarele \u00eentinse.<\/li>\n\n\n\n<li><strong>Executarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i activa\u021bi mu\u0219chii abdominali pe m\u0103sur\u0103 ce aduce\u021bi genunchii la piept. \u021aine\u021bi omopla\u021bii tra\u0219i \u00een jos pe durata mi\u0219c\u0103rii. Inspira\u021bi pe m\u0103sur\u0103 ce reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul. Dac\u0103 \u00eencepe\u021bi s\u0103 v\u0103 balansa\u021bi \u00een timp ce sta\u021bi at\u00e2rna\u021bi, opri\u021bi-v\u0103 pu\u021bin, \u00eent\u0103ri\u021bi centrul \u0219i rec\u0103p\u0103ta\u021bi controlul asupra mi\u0219c\u0103rii.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> balansare, mi\u0219c\u0103ri necontrolare, ridicarea omopla\u021bilor, folosirea impulsului de balansare a picioarelor.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/036.gif\" alt=\"Cum se execut\u0103 \u00eendoirea genunchilor din at\u00e2rnat?\" class=\"wp-image-475750\" title=\"Cum se execut\u0103 \u00eendoirea genunchilor din at\u00e2rnat?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u00cendoirea genunchilor din at\u00e2rnat folosind inelele<\/h4>\n\n\n\n<p>Dac\u0103 ave\u021bi la \u00eendem\u00e2n\u0103 <a href=\"https:\/\/gymbeam.ro\/inele-de-gimnastica-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">inele de gimnastic\u0103<\/a>, v\u0103 pute\u021bi ag\u0103\u021ba de ele \u0219i efectua acela\u0219i exerci\u021biu. Totu\u0219i, re\u021bine\u021bi c\u0103 v-a\u021bi putea leg\u0103na mai mult, lucru care necesit\u0103 un control mai mare asupra mi\u0219c\u0103rii \u0219i angajarea mu\u0219chilor centrului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Trac\u021biuni cu degetele de la picioare c\u0103tre bar\u0103<\/h4>\n\n\n\n<p>O variant\u0103 mai solicitant\u0103 ar fi s\u0103 ridica\u021bi picioarele \u00eentinse spre bar\u0103. \u00cen timp ce sta\u021bi at\u00e2rna\u021bi, ridica\u021bi picioarele p\u00e2n\u0103 c\u00e2nd degetele ating bara. Nu trebuie s\u0103 atinge\u021bi \u00een\u0103l\u021bimea maxim\u0103 de la prima repetare. Pute\u021bi \u00eencepe cu picioarele la nivelul \u0219oldurilor \u0219i s\u0103 cre\u0219te\u021bi treptat raza de mi\u0219care cu fiecare repetare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O bar\u0103 pentru trac\u021biuni poate fi folosit\u0103 pentru a efectua exerci\u021bii care vizeaz\u0103 \u00eentreaga parte superioar\u0103 a corpului. Le pute\u021bi descoperi pe cele mai eficiente \u00een articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/aflati-cum-sa-va-antrenati-la-bara-de-tractiuni-cu-aceste-10-exercitii-pentru-incepatori-si-sportivi-avansati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Afla\u021bi cum s\u0103 v\u0103 antrena\u021bi la bara de trac\u021biuni cu aceste 10 exerci\u021bii pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi<\/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=\"Ce_urmeaza\"><\/span>Ce urmeaz\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 sunte\u021bi \u00een c\u0103utare de alte exerci\u021bii cu propria greutate care pot viza \u0219oldurile, mu\u0219chii oblici abdominali sau centrul, nu uita\u021bi s\u0103 consulta\u021bi articolul nostru: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">21 cele mai bune exerci\u021bii cu propria greutate pentru \u00eent\u0103rirea abdomenului<\/a><\/strong>.<\/li>\n\n\n\n<li>Pute\u021bi \u00eencerca \u0219i exerci\u021biile abdominale pentru care se folose\u0219te o minge fitness cu ajutorul urm\u0103torului articol: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-exercitii-eficiente-pentru-partea-centrala-a-corpului-si-fesieri-cu-mingea-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">10 exerci\u021bii eficiente pentru partea central\u0103 a corpului \u0219i fesieri cu mingea fitness<\/a><\/strong>.<\/li>\n\n\n\n<li>\u00cen cazul \u00een care nu ave\u021bi mult timp la dispozi\u021bie, \u00eencerca\u021bi <strong><a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-eficient-de-6-minute-la-domiciliu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Antrenament eficient de \u0219ase minute pentru abdomen realizat acas\u0103.<\/a><\/strong><\/li>\n\n\n\n<li>Dac\u0103 visa\u021bi la un abdomen six-pack vizibil \u0219i sunte\u021bi interesa\u021bi de cum \u00eel pute\u021bi ob\u021bine, consulta\u021bi urm\u0103toarele articole pentru sfaturi utile: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-incepatorului-pentru-obtinerea-unui-six-pack1\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ghid pentru un abdomen cu six-pack: Diet\u0103 \u0219i rutin\u0103 de antrenament pentru un abdomen sculptat <\/a>+ <a href=\"https:\/\/gymbeam.ro\/blog\/9-sfaturi-pentru-un-abdomen-six-pack-tonifiat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 sfaturi pentru un abdomen cu six-pack<\/a><\/strong>.<\/li>\n\n\n\n<li>Sunte\u021bi interesa\u021bi s\u0103 afla\u021bi cum pute\u021bi crea corect un plan de antrenament complet? Pute\u021bi g\u0103si informa\u021bii detaliate referitoare la acest subiect \u00een articolul: <strong><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\">Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate pentru sal\u0103?<\/a><\/strong><\/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_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile men\u021bionate anterior v\u0103 vor ajuta \u00een c\u0103l\u0103toria c\u0103tre un abdomen puternic \u0219i tonifiat. Pute\u021bi alege exerci\u021biile cu propria greutate, include greut\u0103\u021bi sau alege o bar\u0103 de trac\u021biuni. Dac\u0103 abia a\u021bi \u00eenceput antrenamentul pentru abdomen, <strong>ar trebui s\u0103 opta\u021bi pentru variantele de baz\u0103 ale exerci\u021biilor \u0219i s\u0103 cre\u0219te\u021bi treptat num\u0103rul de repet\u0103ri.<\/strong> \u00cen timp, mu\u0219chii abdominali se vor \u00eent\u0103ri \u0219i pute\u021bi progresa ad\u0103ug\u00e2nd greut\u0103\u021bi, precum o ganter\u0103 sau greut\u0103\u021bi pentru glezne. Include\u021bi antrenamentul pentru abdomen \u00een rutina voastr\u0103 de 2\u20134 ori pe s\u0103pt\u0103m\u00e2n\u0103, asigur\u00e2ndu-v\u0103 c\u0103 oferi\u021bi corpului suficient timp pentru recuperare. Este important s\u0103 re\u021bine\u021bi c\u0103 ob\u021binerea unui abdomen tonifiat nu depinde numai de exerci\u021biile pentru abdomen, ci \u0219i de pierderea \u00een greutate general\u0103. Prin urmare, este esen\u021bial ca, pe l\u00e2ng\u0103 antrenamentul pentru abdomen, s\u0103 acorda\u021bi aten\u021bie unei diete echilibrate. Pute\u021bi sus\u021bine mai mult pierderea \u00een greutate cu ajutorul unui <a href=\"https:\/\/gymbeam.ro\/fueburn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arz\u0103tor de gr\u0103simi<\/a> de \u00eenalt\u0103 calitate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, distribui\u021bi-l prietenilor \u0219i ajuta\u021bi-i s\u0103 g\u0103seasc\u0103 inspira\u021bie pentru antrenamentul pentru abdomen.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 ob\u021bine\u021bi un abdomen puternic \u0219i tonifiat? \u00cencerca\u021bi 13 exerci\u021bii eficiente, cu propria greutate, pentru mu\u0219chii abdominali sau variante mai solicitante cu greut\u0103\u021bi pentru sportivii avansa\u021bi.<\/p>\n","protected":false},"author":129,"featured_media":475710,"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":[6314,7484,6410,6458],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-479906","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-abdomen","9":"tag-antrenament","10":"tag-exercitii","11":"tag-exercitii-ro","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>Top 13 exerci\u021bii pentru abdomen - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Exerci\u021bii pentru mu\u0219chiul drept, oblici sau abdomenul inferior pentru \u00eencep\u0103tori \u0219i avansa\u021bi. Exerci\u021bii pentru sl\u0103bire \u0219i tonifierea abdomenului acas\u0103 sau la sal\u0103.\" \/>\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\/lista-de-exercitii-muschii-abdominali\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 13 exerci\u021bii pentru abdomen - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Exerci\u021bii pentru mu\u0219chiul drept, oblici sau abdomenul inferior pentru \u00eencep\u0103tori \u0219i avansa\u021bi. 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