{"id":494120,"date":"2023-09-08T08:26:16","date_gmt":"2023-09-08T06:26:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=494120"},"modified":"2023-09-08T10:21:30","modified_gmt":"2023-09-08T08:21:30","slug":"cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/","title":{"rendered":"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#Ce_este_o_minge_pentru_echilibru\" title=\"Ce este o minge pentru echilibru?\">Ce este o minge pentru echilibru?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#De_ce_sa_includeti_o_minge_pentru_echilibru_in_rutina_voastra_de_antrenament\" title=\"De ce s\u0103 include\u021bi o minge pentru echilibru \u00een rutina voastr\u0103 de antrenament?\">De ce s\u0103 include\u021bi o minge pentru echilibru \u00een rutina voastr\u0103 de antrenament?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#10_exercitii_eficiente_folosind_mingea_pentru_echilibru\" title=\"10 exerci\u021bii eficiente folosind mingea pentru echilibru\">10 exerci\u021bii eficiente folosind mingea pentru echilibru<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#Concluzie\" title=\"Concluzie\">Concluzie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A\u021bi \u00eencercat vreodat\u0103 s\u0103 face\u021bi exerci\u021bii folosind o minge pentru echilibru? Dac\u0103 r\u0103spunsul vostru este da, \u0219ti\u021bi deja c\u0103 poate p\u0103rea mult mai u\u0219or dec\u00e2t este \u00een realitate. Acest accesoriu de antrenament v\u0103 va pune la \u00eencercare mu\u0219chii stabilizatori profunzi\u0219i \u00eei va ajuta s\u0103 c\u00e2\u0219tige mai mult\u0103 for\u021b\u0103. Datorit\u0103 acestor beneficii, mingea a devenit destul de popular\u0103 printre mul\u021bi fani ai antrenamentului func\u021bional. Este ideal\u0103 pentru a v\u0103 <strong>\u00eembun\u0103t\u0103\u021bi coordonarea \u0219i echilibrul,<\/strong> precum \u0219i pentru a face mai interesante exerci\u021biile voastre obi\u0219nuite precum plank, flot\u0103ri sau genuflexiuni. Nu \u00een ultimul r\u00e2nd, este important de subliniat c\u0103 este foarte eficient\u0103 \u00een procesele de kinetoterapie care necesit\u0103 <strong>\u00eent\u0103rirea genunchilor \u0219i a gleznelor.<\/strong> Dac\u0103 dori\u021bi s\u0103 afla\u021bi cum s\u0103 folosi\u021bi corect o minge pentru echilibru \u00een rutina voastr\u0103 de antrenament, citi\u021bi \u00een continuare articolul nostru.<\/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_este_o_minge_pentru_echilibru\"><\/span>Ce este o minge pentru echilibru?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/minge-pentru-echilibru-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mingea pentru echilibru<\/a>&nbsp;este un accesoriu de fitness popular, \u00eent\u00e2lnit frecvent \u00een multe s\u0103li de sport comerciale. Cu toate acestea, este u\u0219or de folosit \u0219i \u00een orice sal\u0103 de sport de acas\u0103. Partea superioar\u0103 const\u0103 dintr-o minge de cauciuc umflat\u0103, fixat\u0103 ferm pe un pad solid, din plastic. Poate fi folosit\u0103 cu ambele p\u0103r\u021bi \u00een sus \u0219i permite o mare varietate de exerci\u021bii. Suprafa\u021ba sa instabil\u0103 este ideal\u0103 pentru antrenamentul func\u021bional care ajut\u0103 la \u00eembun\u0103t\u0103\u021birea <strong>abilit\u0103\u021bilor de echilibru \u0219i coordonare. &nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/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.cz\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-1124x750.jpeg\" alt=\"Cum ajut\u0103 mingea pentru echilibru?\" class=\"wp-image-487247\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Cum ajut\u0103 mingea pentru echilibru?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12.jpeg 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=\"De_ce_sa_includeti_o_minge_pentru_echilibru_in_rutina_voastra_de_antrenament\"><\/span>De ce s\u0103 include\u021bi o minge pentru echilibru \u00een rutina voastr\u0103 de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u00cent\u0103re\u0219te mu\u0219chii nucleului <\/h3>\n\n\n\n<p>Atunci c\u00e2nd folosi\u021bi orice covora\u0219 pentru echilibru, BOSU fiind unul dintre astfel de dispozitive, corpul vostru se lupt\u0103 practic cu legile gravita\u021biei. \u00cen momentul \u00een care pune\u021bi piciorul pe minge, ve\u021bi sim\u021bi c\u0103 v\u0103 \u00eentrerupe stabilitatea. Acest lucru angajeaz\u0103 mu\u0219chii stabilizatori, care au grij\u0103 de men\u021binerea echilibrului. Ace\u0219tia sunt \u00een principal <strong>mu\u0219chii sec\u021biunii mediane<\/strong>, care sunt, de asemenea, cunoscu\u021bi sub numele de NUCLEU, sau sistemul de stabilizare profund\u0103 a coloanei vertebrale. Acest sistem este esen\u021bial nu numai pentru <strong>men\u021binerea unei pozi\u021bii corecte<\/strong> \u00een timpul activit\u0103\u021bilor voastre de zi cu zi, ci \u0219i \u00een timpul sportului. Un nucleu puternic favorizeaz\u0103 o bun\u0103 performan\u021b\u0103 atunci c\u00e2nd ridica\u021bi greut\u0103\u021bi mari, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">alerga\u021bi,<\/a> v\u0103 angaja\u021bi \u00een sporturi de echip\u0103 sau practica\u021bi alte activit\u0103\u021bi populare. \u00cen plus, v\u0103 ajut\u0103 s\u0103 v\u0103 proteja\u021bi corpul de accident\u0103ri nedorite <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a v\u0103 \u00eent\u0103ri nucleul, pute\u021bi profita de o varietate de exerci\u021bii care angajeaz\u0103 mu\u0219chii abdominali. Le pute\u021bi g\u0103si \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Top 13 exerci\u021bii pentru abdomen.<\/strong><\/a><strong>&nbsp;<\/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. \u00cembun\u0103t\u0103\u021be\u0219te echilibrul static \u0219i dinamic al corpului <\/h3>\n\n\n\n<p>Cu o minge pentru echilibru, ve\u021bi lucra<strong> at\u00e2t la echilibru static, c\u00e2t \u0219i la echilibru dinamic.<\/strong> Echilibrul static se refer\u0103 la capacitatea voastr\u0103 de a v\u0103 echilibra corpul \u00een timpul repausului, de exemplu \u00een timp ce sta\u021bi jos sau \u00een picioare. Echilibrul dinamic, pe de alt\u0103 parte, se aplic\u0103 mi\u0219c\u0103rii. Dezvoltarea acestuia v\u0103 ajut\u0103 s\u0103 evita\u021bi pierderea controlului asupra posturii c\u00e2nd v\u0103 mi\u0219ca\u021bi \u0219i v\u0103 poate salva de unele c\u0103deri nedorite. Din acest motiv, este deosebit de important pentru sportivi, care \u00eendeplinesc o varietate de sarcini \u00een timpul alerg\u0103rii, cum ar fi aruncarea unei mingi sau rezisten\u021ba \u00eempotriva presiunii din partea unui juc\u0103tor concurent. Cu toate acestea, importan\u021ba sa nu se limiteaz\u0103 la juc\u0103torii din sporturi de echip\u0103. At\u00e2t <strong>abilit\u0103\u021bile de echilibru static, c\u00e2t \u0219i cele dinamice sunt, de asemenea, cruciale pentru juc\u0103torii de tenis, practican\u021bii de yoga \u0219i chiar pentru dansatori.<\/strong> De aceea, multe dintre <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\">planurile lor de antrenament <\/a>includ adesea rutine care folosesc dispozitive pentru echilibru.<\/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\">3. Spore\u0219te eficacitatea mi\u0219c\u0103rii voastre<\/h3>\n\n\n\n<p>Antrenamentul pe suprafe\u021be instabile \u00eei ajut\u0103 pe sportivi s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 timpii de reac\u021bie la schimb\u0103rile din mediul extern care afecteaz\u0103 sistemul musculo-scheletic. Acest tip de antrenament permite <strong>angajarea dinamic\u0103 eficient\u0103<\/strong>&nbsp;a mu\u0219chilor, tendoanelor, ligamentelor \u0219i articula\u021biilor, ceea ce duce la un risc mai mic de suprasolicitare \u0219i r\u0103nire a acestora. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/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\">4. Este util\u0103 pentru recuperare<\/h3>\n\n\n\n<p>Mingile pentru echilibru sunt, de asemenea, foarte utile \u00een timpul recuper\u0103rii \u00een urma leziunilor. Sunt utilizate \u00een mod obi\u0219nuit \u00een procesele de kinetoterapie care necesit\u0103 <strong>\u00eent\u0103rirea <a href=\"https:\/\/gymbeam.ro\/blog\/trosnitul-genunchilor-si-durerea-cauze-comune-si-exercitii-potrivite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genunchilor<\/a> \u0219i a gleznelor.<\/strong> \u00cen plus, utilizarea lor regulat\u0103 \u00een planul de antrenament poate ajuta chiar la ameliorarea durerilor de spate, care sunt adesea cauzate de sl\u0103birea mu\u0219chilor spatelui. Afla\u021bi mai multe despre cauzele durerilor de spate \u00een articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Durerea de spate: 10 cele mai frecvente cauze \u0219i solu\u021bii pentru a sc\u0103pa de aceast\u0103 problem\u0103.<\/strong><\/a><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/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\">5. \u00cent\u0103re\u0219te mu\u0219chii \u00eentregului corp<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/mingi-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Accesoriile pentru exerci\u021biile de echilibru <\/a>v\u0103 ajut\u0103 s\u0103 \u00eent\u0103ri\u021bi \u00een mod natural at\u00e2t mu\u0219chii abdominali superficiali, c\u00e2t \u0219i cei profunzi ai corpului. \u00cen plus, \u00een func\u021bie de exerci\u021biul pe care \u00eel alege\u021bi, pute\u021bi lucra la o varietate de alte grupe musculare. Cu o minge pentru echilibru, v\u0103 pute\u021bi<strong> lucra bra\u021bele, spatele \u0219i chiar \u0219i partea inferioar\u0103 a corpului.<\/strong> Ve\u021bi aprecia acest lucru mai ales ori de c\u00e2te ori dori\u021bi s\u0103 ad\u0103uga\u021bi varietate la rutina voastr\u0103 obi\u0219nuit\u0103 de antrenament de for\u021b\u0103. Este o modalitate grozav\u0103 de a rupe monotonia antrenamentelor \u0219i de a v\u0103 <strong>bucura de progres<\/strong> \u00een ceea ce prive\u0219te performan\u021ba \u0219i aspectul corpului vostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un antrenament func\u021bional excelent poate fi realizat \u0219i folosind o <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a>. Dac\u0103 dori\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi c\u00e2teva exerci\u021bii eficiente folosind acest accesoriu, consulta\u021bi articolul nostru <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\"><strong>10 exerci\u021bii eficiente pentru partea central\u0103 a corpului \u0219i fesieri cu mingea fitness.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29120,30209,67384,78091,95077\" ><\/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=\"10_exercitii_eficiente_folosind_mingea_pentru_echilibru\"><\/span>10 exerci\u021bii eficiente folosind mingea pentru echilibru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mai jos ve\u021bi g\u0103si o varietate de exerci\u021bii care vizeaz\u0103 <strong>abdomenul, nucleul, bra\u021bele, fesierii \u0219i picioarele<\/strong>. Unele dintre acestea pot deveni mai provocatoare sau, dimpotriv\u0103, mai u\u0219oare. Folosirea unei mingii pentru echilibru v\u0103 va permite s\u0103 v\u0103 antrena\u021bi \u00eentregul corp, fie c\u0103 este vorba de un antrenament \u00een circuit, fie \u00eentr-o rutin\u0103 HIIT. \u00cen timp ce face\u021bi aceste exerci\u021bii, v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi, de asemenea, <strong>stabilitatea \u0219i abilit\u0103\u021bile de coordonare.<\/strong> Pentru a ob\u021bine cele mai bune rezultate posibile, p\u0103stra\u021bi \u00eentotdeauna \u00een minte tehnica de exerci\u021biu adecvat\u0103. Ve\u021bi g\u0103si o descriere a tehnicii adecvate pentru fiecare exerci\u021biu. \u00cenainte de a \u00eencepe antrenamentul, asigura\u021bi-v\u0103 c\u0103 v\u0103 \u00eenc\u0103lzi\u021bi u\u0219or \u00eentregul corp (de exemplu, alerg\u00e2nd pe loc sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-crossfit-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103rind coarda<\/a>). Unele dintre exerci\u021bii ofer\u0103 mai multe variante, de la cele de baz\u0103 la cele mai avansate \u0219i provocatoare, care includ \u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/greutati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi suplimentare.<\/a><\/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\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere<\/strong>: Pune\u021bi-v\u0103 \u00een genunchi pe podea \u00een fa\u021ba mingii de echilibru \u0219i a\u0219eza\u021bi-v\u0103 \u00een antebra\u021be. \u021aine\u021bi umerii drepti deasupra coatelor \u0219i capul \u00een linie cu coloana vertebral\u0103. Ridica\u021bi genunchii, \u00eendrepta\u021bi-v\u0103 picioarele \u0219i ap\u0103sa\u021bi degetele de la picioare pe podea. \u00cencorda\u021bi corpul \u0219i \u00eencerca\u021bi s\u0103-l \u021bine\u021bi drept.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Respira\u021bi normal, men\u021bine\u021bi corpul ferm \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde. Pute\u021bi simplifica exerci\u021biul pun\u00e2nd genunchii pe podea. Dup\u0103 ce \u021bine\u021bi aceast\u0103 pozi\u021bie, face\u021bi o pauz\u0103 \u0219i mai face\u021bi cel pu\u021bin 2 seturi.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> arcuire a spatelui, ridicare excesiv\u0103 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 mai multe despre beneficiile exerci\u021biului plank, consulta\u021bi articolul nostru: <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum v\u0103 poate schimba corpul exerci\u021biul plank? Abdomen six-pack, centru mai puternic \u0219i performan\u021b\u0103 sportiv\u0103 mai bun\u0103&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Plank-na-predlakti.gif\" alt=\"Cum s\u0103 efectua\u021bi exerci\u021biul plank cu mingea pentru echilibru?\" class=\"wp-image-487263\" title=\"Cum s\u0103 efectua\u021bi exerci\u021biul plank cu mingea pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Bird Dog<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere:<\/strong> Pune\u021bi genunchii pe mingea pentru echilibru \u0219i sprijini\u021bi-v\u0103 de ea cu bra\u021bele \u00eentinse. \u021aine\u021bi capul \u00een linie cu coloana vertebral\u0103 \u0219i activa\u021bi nucleul.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Expir\u00e2nd, ridica\u021bi \u0219i \u00eendrepta\u021bi bra\u021bul drept \u0219i piciorul st\u00e2ng \u00een acela\u0219i timp. Inspira\u021bi, reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Apoi ridica\u021bi bra\u021bul st\u00e2ng \u0219i piciorul drept. Continua\u021bi s\u0103 alterna\u021bi p\u0103r\u021bile p\u00e2n\u0103 c\u00e2nd \u00eentregul set este complet.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> arcuire a spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Bird-Dog_vers-02.gif\" alt=\"Cum s\u0103 efectua\u021bi Bird Dog cu o minge pentru echilibru?\" class=\"wp-image-487279\" title=\"Cum s\u0103 efectua\u021bi Bird Dog cu o minge pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Pulldown lateral<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere:<\/strong> \u00centinde\u021bi-v\u0103 pe burt\u0103 \u00een centrul mingii pentru echilibru. \u021aine\u021bi picioarele u\u0219or \u00eendoite \u0219i pune\u021bi-v\u0103 genunchii \u0219i degetele de la picioare pe podea. P\u0103stra\u021bi pieptul \u00een pozi\u021bie vertical\u0103 \u0219i capul \u00een linie cu coloana vertebral\u0103. Ridica\u021bi-v\u0103 bra\u021bele \u0219i \u00eencorda\u021bi nucleul.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Expir\u00e2nd, activa\u021bi-v\u0103 mu\u0219chii interscapulari, \u00eendoi\u021bi treptat bra\u021bele la coate \u0219i trage\u021bi-le spre \u0219olduri \u00eentr-o manier\u0103 controlat\u0103. Inpir\u00e2nd, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu o alt\u0103 repetare<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> arcuirea p\u0103r\u021bii superioare a spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Superman-pull.gif\" alt=\"Cum s\u0103 efectua\u021bi Pulldown Lateral cu o minge pentru echilibru?\" class=\"wp-image-487295\" title=\"Cum s\u0103 efectua\u021bi Pulldown Lateral cu o minge pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale acestui exerci\u021biu<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Pulldown lateral cu band\u0103<\/h4>\n\n\n\n<p>Pute\u021bi ad\u0103uga o provocare suplimentar\u0103 acestui exerci\u021biu cu ajutorul unei&nbsp;<a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">benzi elastice<\/a> sau unui <a href=\"https:\/\/gymbeam.ro\/benzi-elastice-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">extensor<\/a>. Apuca\u021bi extensorul cu ambele m\u00e2ini, ridica\u021bi bra\u021bele \u0219i apoi face\u021bi exerci\u021bii \u00een acela\u0219i mod ca \u0219i \u00een varianta de baz\u0103. Trage\u021bi extensorul sub cap \u0219i \u00eencerca\u021bi s\u0103-l men\u021bine\u021bi sub tensiune constant\u0103.<\/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\">4. Hiperextensie<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere:<\/strong> \u00centinde\u021bi-v\u0103 pe burt\u0103 \u00een centrul mingii pentru echilibru. \u021aine\u021bi picioarele u\u0219or \u00eendoite \u0219i pune\u021bi-v\u0103 genunchii \u0219i degetele de la picioare pe podea. P\u0103stra\u021bi pieptul \u00een pozi\u021bie vertical\u0103 \u0219i capul \u00een linie cu coloana vertebral\u0103. Ridica\u021bi-v\u0103 bra\u021bele \u0219i \u00eencorda\u021bi nucleul.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Expir\u00e2nd, ridica\u021bi bra\u021bele, capul \u0219i pieptul cu c\u00e2\u021biva centimetri mai sus dec\u00e2t pozi\u021bia ini\u021bial\u0103, aplec\u00e2ndu-v\u0103 u\u0219or \u00eenapoi. Apoi, inspir\u00e2nd, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Hyperextenze.gif\" alt=\"Cum s\u0103 efectua\u021bi Hiperextensie cu o minge pentru echilibru?\" class=\"wp-image-487316\" title=\"Cum s\u0103 efectua\u021bi Hiperextensie cu o minge pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale acestui exerci\u021biu<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Hiperextensie cu greut\u0103\u021bi<\/h4>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 \u00eencerca\u021bi o variant\u0103 mai provocatoare, apuca\u021bi o <a href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> sau un <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> mai u\u0219or cu ambele m\u00e2ini. Aceast\u0103 variant\u0103 este potrivit\u0103 pentru persoanele mai avansate, deoarece pute\u021bi risca s\u0103 v\u0103 suprasolicita\u021bi partea inferioar\u0103 a spatelui.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere:<\/strong> \u00centinde\u021bi-v\u0103 pe burt\u0103 \u00een centrul mingii pentru echilibru. \u021aine\u021bi-v\u0103 pieptul \u00een pozi\u021bie vertical\u0103 \u0219i capul \u00een linie cu coloana vertebral\u0103. Ridica\u021bi-v\u0103 bra\u021bele. Apoi activa\u021bi nucleul \u0219i ridica\u021bi picioarele \u00een linie dreapt\u0103.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Respira\u021bi normal, \u021bine\u021bi corpul \u00eencordat \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde. Apoi relaxa\u021bi-v\u0103, pune\u021bi-v\u0103 bra\u021bele \u0219i picioarele pe podea \u0219i continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> arcuire a spatelui, timp insuficient de men\u021binere a pozi\u021biei.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Superman.gif\" alt=\"Cum s\u0103 efectua\u021bi Superman cu o minge pentru echilibru?\" class=\"wp-image-487332\" title=\"Cum s\u0103 efectua\u021bi Superman cu o minge pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Mountain Climber<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere:<\/strong> \u00centoarce\u021bi mingea pentru echilibru cu partea umflat\u0103 pe podea. Sprijini\u021bi-v\u0103 de p\u0103r\u021bile laterale ale padului cu bra\u021bele \u00eentinse \u0219i a\u0219eza\u021bi-v\u0103 \u00eentr-o pozi\u021bie de plank. Activa\u021bi nucleul.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Expir\u00e2nd, ridica\u021bi un picior \u0219i trage\u021bi genunchiul la piept. Apoi expira\u021bi, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi cu cel\u0103lalt picior.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> arcuire a spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Horolezec.gif\" alt=\"Cum s\u0103 efectua\u021bi Mountain Climber cu o minge pentru echilibru?\" class=\"wp-image-487348\" title=\"Cum s\u0103 efectua\u021bi Mountain Climber cu o minge pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Flot\u0103ri<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere:<\/strong> \u00centoarce\u021bi mingea pentru echilibru cu partea umflat\u0103 pe podea. Sprijini\u021bi-v\u0103 de p\u0103r\u021bile laterale ale padului cu bra\u021bele \u00eentinse \u0219i a\u0219eza\u021bi-v\u0103 \u00eentr-o pozi\u021bie de plank. Activa\u021bi nucleul.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Inspira\u021bi \u0219i face\u021bi o flotare. \u00cen pozi\u021bia de jos, \u00eencerca\u021bi s\u0103 v\u0103 aduce\u021bi pieptul spre baza padului. Asigura\u021bi-v\u0103 c\u0103 nu v\u0103 arcui\u021bi spatele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> arcuire a spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Kliky.gif\" alt=\"Cum s\u0103 efectua\u021bi flot\u0103ri cu o minge pentru echilibru?\" class=\"wp-image-487364\" title=\"Cum s\u0103 efectua\u021bi flot\u0103ri cu o minge pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">O variant\u0103 mai u\u0219oar\u0103: Flot\u0103ri din genunchi<\/h4>\n\n\n\n<p>Dac\u0103 flot\u0103rile obi\u0219nuite sunt prea dificile pentru voi, \u00eencerca\u021bi varianta mai u\u0219oar\u0103 pe genunchi. C\u00e2nd face\u021bi acest lucru, acorda\u021bi o aten\u021bie sporit\u0103 pentru a evita arcuirea spatelui \u0219i asigura\u021bi-v\u0103 c\u0103 efectua\u021bi mi\u0219carea cu control maxim.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Kliky-na-kolenach.gif\" alt=\"Cum s\u0103 efectua\u021bi Flot\u0103ri din Genunchi cu o minge pentru echilibru?\" class=\"wp-image-487380\" title=\"Cum s\u0103 efectua\u021bi Flot\u0103ri din Genunchi cu o minge pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Sta\u021bi \u00eentr-un picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere:<\/strong> Ridica\u021bi-v\u0103 cu aten\u021bie pe mingea pentru echilibru. L\u0103sa\u021bi-v\u0103 bra\u021bele s\u0103 at\u00e2rne de-a lungul corpului, sta\u021bi drep\u021bi \u0219i activa\u021bi-v\u0103 nucleul.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Expir\u00e2nd, ridica\u021bi un picior \u0219i \u00eencerca\u021bi s\u0103 \u00eendoi\u021bi genunchiul p\u00e2n\u0103 la nivelul \u0219oldurilor. Pute\u021bi \u00eencepe prin a ridica pur \u0219i simplu piciorul la doar c\u00e2\u021biva centimetri deasupra padului. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 5 secunde, apoi l\u0103sa\u021bi piciorul \u00eenapoi \u00een jos \u0219i continua\u021bi cu o alt\u0103 repetare. Exersa\u021bi \u00eentreaga serie pe un picior mai \u00eent\u00e2i, apoi pe cel\u0103lalt.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Statie-na-jednej-nohe.gif\" alt=\"Cum s\u0103 sta\u021bi \u00eentr-un singur picior folosind mingea pentru echilibru?\" class=\"wp-image-487396\" title=\"Cum s\u0103 sta\u021bi \u00eentr-un singur picior folosind mingea pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale acestui exerci\u021biu<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sta\u021bi \u00eentr-un picior cu greut\u0103\u021bi<\/h4>\n\n\n\n<p>Dac\u0103 vi se pare c\u0103 acest exerci\u021biu este prea u\u0219or \u0219i ave\u021bi nevoie de o provocare suplimentar\u0103, pute\u021bi ad\u0103uga o <a href=\"https:\/\/gymbeam.ro\/greutati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greutate suplimentar\u0103<\/a>. Acest lucru se poate face folosind o ganter\u0103, un kettlebell sau o <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>, \u021binut\u0103 cu ambele m\u00e2ini \u00een fa\u021ba pieptului. Pute\u021bi \u021bine, de asemenea, c\u00e2te o greutate \u00een fiecare m\u00e2n\u0103.<\/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\">9. Genuflexiuni<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere:<\/strong> Ridica\u021bi-v\u0103 cu aten\u021bie pe mingea pentru echilibru. L\u0103sa\u021bi-v\u0103 bra\u021bele s\u0103 at\u00e2rne de-a lungul corpului, sta\u021bi drep\u021bi \u0219i activa\u021bi-v\u0103 nucleul.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Inspira\u021bi \u0219i muta\u021bi-v\u0103 pelvisul \u00eenapoi \u0219i \u00een jos \u00een pozi\u021bie ghemuit\u0103. Alege\u021bi-i ad\u00e2ncimea astfel \u00eenc\u00e2t s\u0103 reu\u0219i\u021bi s\u0103 p\u0103stra\u021bi curbura natural\u0103 a coloanei vertebrale. Acorda\u021bi aten\u021bie \u0219i genunchilor, care ar trebui s\u0103 se \u00eendrepte u\u0219or spre lateral. Expira\u021bi \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> arcuire a spatelui, mi\u0219care necontrolat\u0103, gam\u0103 insuficient\u0103 de mi\u0219care, \u00eendreptarea genunchilor spre interior.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Drepy_front.gif\" alt=\"Cum s\u0103 efectua\u021bi genuflexiuni cu o minge pentru echilibru?\" class=\"wp-image-487412\" title=\"Cum s\u0103 efectua\u021bi genuflexiuni cu o minge pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale acestui exerci\u021biu<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Genuflexiuni Goblet<\/h4>\n\n\n\n<p>Pute\u021bi face acest exerci\u021biu mai provocator folosind 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> sau un <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>\u021aine\u021bi-l cu ambele m\u00e2ini \u00een fa\u021ba pieptului \u0219i face\u021bi exerci\u021biul \u00een acela\u0219i mod ca \u00een varianta de baz\u0103 cu greutate corporal\u0103.<\/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\">10. Fandare \u00een spate<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eencepere:<\/strong> Urca\u021bi-v\u0103 cu aten\u021bie pe mingea pentru echilibru. Pune\u021bi-v\u0103 bra\u021bele \u00een solduri, sta\u021bi drep\u021bi \u0219i activa\u021bi-v\u0103 nucleul.<\/li>\n\n\n\n<li><strong>Execu\u021bie:<\/strong> Inspira\u021bi \u0219i muta\u021bi greutatea pe un picior. Cu cel\u0103lalt picior face\u021bi un pas \u00een spatele mingii \u0219i \u00een acela\u0219i timp \u00eendoi\u021bi genunchii ambelor picioare. Genunchiul piciorului care este \u00een spate poate atinge podeaua. Expira\u021bi \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Apoi repeta\u021bi alternarea picioarelor. Pute\u021bi, de asemenea, s\u0103 face\u021bi mai \u00eent\u00e2i \u00eentreaga serie cu un singur picior \u0219i apoi s\u0103 alterna\u021bi.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219care necontrolat\u0103, gam\u0103 insuficient\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Vypady_obe-nohy.gif\" alt=\"Cum s\u0103 efectua\u021bi fand\u0103ri cu o minge pentru echilibru?\" class=\"wp-image-487428\" title=\"Cum s\u0103 efectua\u021bi fand\u0103ri cu o minge pentru echilibru?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale acestui exerci\u021biu<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Fand\u0103ri cu greut\u0103\u021bi<\/h4>\n\n\n\n<p>Fand\u0103rile pot fi, de asemenea, efectuate cu o greutate ad\u0103ugat\u0103. Un <a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> sau o ganter\u0103 \u021binut\u0103 \u00een fa\u021ba pieptului va func\u021biona la fel de bine, dar \u0219i un <a href=\"https:\/\/gymbeam.ro\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> sau o <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bar\u0103<\/a> \u00eenc\u0103rcat\u0103 cu <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> plasat\u0103 pe spate. Alternativ, pute\u021bi purta \u0219i o <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 cu greut\u0103\u021bi<\/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=\"Concluzie\"><\/span>Concluzie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cencorporarea exerci\u021biilor folosind o minge pentru echilibru poate fi o modalitate excelent\u0103 de a aduce varietate \u00een rutina de antrenament obi\u0219nuit\u0103. V\u0103 va ajuta <strong>s\u0103 v\u0103 \u00eent\u0103ri\u021bi nucleul, precum \u0219i bra\u021bele, spatele, fesierii \u0219i coapsele.<\/strong> \u00cen plus, v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi echilibrul \u0219i abilit\u0103\u021bile de coordonare. O minge pentru echilibru poate fi inclus\u0103 \u00een planul vostru de antrenament s\u0103pt\u0103m\u00e2nal sub forma unei noi rutine de antrenament HIIT sau circuit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut acest articol, \u00eemp\u0103rt\u0103\u0219i\u021bi-l prietenilor vo\u0219tri, care vor aprecia aceste sfaturi pentru a \u00eencepe un antrenament cu o minge pentru echilibru.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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 folosi\u021bi corect o minge pentru echilibru? \u00cen acest articol, ve\u021bi descoperi 10 exerci\u021bii eficiente pe care le pute\u021bi efectua pentru a v\u0103 \u00eent\u0103ri nucleul \u0219i pentru a v\u0103 tonifica bra\u021bele, fesierii \u0219i picioarele.<\/p>\n","protected":false},"author":129,"featured_media":487221,"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":[6314,7106,7484,6458],"filter_section":[],"filter_attribute":[13021,13016,13014],"class_list":{"0":"post-494120","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-accesorii-fitness","10":"tag-antrenament","11":"tag-exercitii-ro","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-brucho","14":"filter_attribute-cviky-na-chrbat","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"O minge pentru echilibru este excelent\u0103 pentru antrenamentele acas\u0103, pentru nucleu \u0219i partea inferioar\u0103 a corpului. Descoperi\u021bi o varietate de exerci\u021bii.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"O minge pentru echilibru este excelent\u0103 pentru antrenamentele acas\u0103, pentru nucleu \u0219i partea inferioar\u0103 a corpului. Descoperi\u021bi o varietate de exerci\u021bii.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-08T06:26:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-08T08:21:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp\",\"datePublished\":\"2023-09-08T06:26:16+00:00\",\"dateModified\":\"2023-09-08T08:21:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/\"},\"wordCount\":2771,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png\",\"keywords\":[\"abdomen\",\"accesorii fitness\",\"antrenament\",\"exerci\u021bii\"],\"articleSection\":[\"Antrenamente si exerci\u021bii fizice\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/\",\"name\":\"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png\",\"datePublished\":\"2023-09-08T06:26:16+00:00\",\"dateModified\":\"2023-09-08T08:21:30+00:00\",\"description\":\"O minge pentru echilibru este excelent\u0103 pentru antrenamentele acas\u0103, pentru nucleu \u0219i partea inferioar\u0103 a corpului. Descoperi\u021bi o varietate de exerci\u021bii.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp - GymBeam Blog","description":"O minge pentru echilibru este excelent\u0103 pentru antrenamentele acas\u0103, pentru nucleu \u0219i partea inferioar\u0103 a corpului. Descoperi\u021bi o varietate de exerci\u021bii.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/","og_type":"article","og_title":"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp - GymBeam Blog","og_description":"O minge pentru echilibru este excelent\u0103 pentru antrenamentele acas\u0103, pentru nucleu \u0219i partea inferioar\u0103 a corpului. Descoperi\u021bi o varietate de exerci\u021bii.","og_url":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/","og_site_name":"GymBeam Blog","article_published_time":"2023-09-08T06:26:16+00:00","article_modified_time":"2023-09-08T08:21:30+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp","datePublished":"2023-09-08T06:26:16+00:00","dateModified":"2023-09-08T08:21:30+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/"},"wordCount":2771,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png","keywords":["abdomen","accesorii fitness","antrenament","exerci\u021bii"],"articleSection":["Antrenamente si exerci\u021bii fizice"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/","url":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/","name":"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png","datePublished":"2023-09-08T06:26:16+00:00","dateModified":"2023-09-08T08:21:30+00:00","description":"O minge pentru echilibru este excelent\u0103 pentru antrenamentele acas\u0103, pentru nucleu \u0219i partea inferioar\u0103 a corpului. Descoperi\u021bi o varietate de exerci\u021bii.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/balancni-podlozka-FB-.png","width":1200,"height":628,"caption":"10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/494120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=494120"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/494120\/revisions"}],"predecessor-version":[{"id":494794,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/494120\/revisions\/494794"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/487221"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=494120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=494120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=494120"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=494120"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=494120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}