{"id":495168,"date":"2023-09-13T13:18:00","date_gmt":"2023-09-13T11:18:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=495168"},"modified":"2024-03-29T08:16:15","modified_gmt":"2024-03-29T07:16:15","slug":"cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/","title":{"rendered":"Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate pentru sal\u0103?"},"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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#Ce_este_un_plan_de_antrenament_si_pentru_ce_este_bun\" title=\"Ce este un plan de antrenament \u0219i pentru ce este bun?\">Ce este un plan de antrenament \u0219i pentru ce este bun?<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#Care_sunt_beneficiile_unui_plan_de_antrenament\" title=\"Care sunt beneficiile unui plan de antrenament?\">Care sunt beneficiile unui plan 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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#10_pasi_pentru_a_crea_un_plan_de_antrenament_de_calitate\" title=\"10 pa\u0219i pentru a crea un plan de antrenament de calitate\">10 pa\u0219i pentru a crea un plan de antrenament de calitate<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#1_Care_sunt_cerintele_si_obiectivele_voastre\" title=\"1. Care sunt cerin\u021bele \u0219i obiectivele voastre?\">1. Care sunt cerin\u021bele \u0219i obiectivele voastre?<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#2_De_cate_ori_pe_saptamana_si_cat_de_mult_vreti_sa_va_antrenati\" title=\"2. De c\u00e2te ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i c\u00e2t de mult vre\u021bi s\u0103 v\u0103 antrena\u021bi?\">2. De c\u00e2te ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i c\u00e2t de mult vre\u021bi s\u0103 v\u0103 antrena\u021bi?<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#3_Programati_sesiuni_individuale_in_zilele_in_care_va_puteti_antrena\" title=\"3. Programa\u021bi sesiuni individuale \u00een zilele \u00een care v\u0103 pute\u021bi antrena\">3. Programa\u021bi sesiuni individuale \u00een zilele \u00een care v\u0103 pute\u021bi antrena<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#4_Alegeti_exercitii_adecvate_si_organizati-le\" title=\"4. Alege\u021bi exerci\u021bii adecvate \u0219i organiza\u021bi-le\">4. Alege\u021bi exerci\u021bii adecvate \u0219i organiza\u021bi-le<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#5_Alegeti_numarul_de_repetari_seturi_si_greutatea_in_functie_de_obiectiv\" title=\"5. Alege\u021bi num\u0103rul de repet\u0103ri, seturi \u0219i greutatea \u00een func\u021bie de obiectiv\">5. Alege\u021bi num\u0103rul de repet\u0103ri, seturi \u0219i greutatea \u00een func\u021bie de obiectiv<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#6_Adaptati_antrenamentul_in_timp\" title=\"6. Adapta\u021bi antrenamentul \u00een timp\">6. Adapta\u021bi antrenamentul \u00een timp<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#7_Imbunatatiti_antrenamentul_cu_o_metoda_avansata_de_antrenament\" title=\"7. \u00cembun\u0103t\u0103\u021bi\u021bi antrenamentul cu o metod\u0103 avansat\u0103 de antrenament\">7. \u00cembun\u0103t\u0103\u021bi\u021bi antrenamentul cu o metod\u0103 avansat\u0103 de antrenament<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#8_Nu_uitati_de_regenerare_si_odihna_suficienta\" title=\"8. Nu uita\u021bi de regenerare \u0219i odihn\u0103 suficient\u0103\">8. Nu uita\u021bi de regenerare \u0219i odihn\u0103 suficient\u0103<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#9_Sustineti_rezultatele_cu_ajutorul_nutritiei\" title=\"9. Sus\u021bine\u021bi rezultatele cu ajutorul nutri\u021biei\">9. Sus\u021bine\u021bi rezultatele cu ajutorul nutri\u021biei<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#10_Daca_nu_respectati_o_data_planul_de_antrenament_nu_se_va_intampla_nimic\" title=\"10. Dac\u0103 nu respecta\u021bi o dat\u0103 planul de antrenament, nu se va \u00eent\u00e2mpla nimic\">10. Dac\u0103 nu respecta\u021bi o dat\u0103 planul de antrenament, nu se va \u00eent\u00e2mpla nimic<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#Exemplu_de_plan_de_antrenament\" title=\"Exemplu de plan de antrenament\">Exemplu de plan de antrenament<\/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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0218ti\u021bi ce au \u00een comun to\u021bi sportivii de succes? Un plan de antrenament de calitate. Gra\u021bie acestuia, se pot perfec\u021biona treptat \u0219i \u00ee\u0219i pot atinge obiectivele sportive. Dar nu trebuie s\u0103 aspira\u021bi la a fi Mr. Olympia sau s\u0103 v\u0103 preg\u0103ti\u021bi pentru a fi eroul noului film Marvel pentru ca <strong>planul de antrenament s\u0103 v\u0103 ajute s\u0103 ajunge\u021bi la silueta dorit\u0103.<\/strong> Culturi\u0219tii \u0219i actorii care se preg\u0103tesc pentru un rol au antrenamente foarte specifice \u0219i de multe ori programe de antrenament foarte \u00eendelungate care nu merit\u0103 copiate din mai multe motive. De fapt, planul de antrenament ar trebui s\u0103 se potriveasc\u0103 nevoilor \u0219i disponibilit\u0103\u021bii voastre. \u00cen articolul de ast\u0103zi, v\u0103 vom ar\u0103ta <strong>cum s\u0103 alc\u0103tui\u021bi un plan de antrenament astfel \u00eenc\u00e2t s\u0103 aib\u0103 o funda\u021bie solid\u0103 \u0219i s\u0103 v\u0103 ajute s\u0103 merge\u021bi \u00eenainte.<\/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 is-style-default\">Ve\u021bi citi despre urm\u0103toarele antrenamente:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#antrenament-full-body\">full body<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#antrenament-pentru-partea-superioar\u0103-\u0219i-inferioar\u0103-a-corpului\">partea superioar\u0103 \u0219i inferioar\u0103 a corpului<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#AB-split\">a\/b split<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#antrenament-\u00eempins-\u0219i-trac\u021biuni\">\u00cempins \u0219i trac\u021biuni<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cre\u0219terea-for\u021bei\">for\u021b\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dezvoltarea-masei-musculare-hipertrofie\">pentru dezvoltarea masei musculare<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dezvoltarea-rezisten\u021bei-musculare\">rezisten\u021b\u0103 muscular\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#pierdere-\u00een-greutate\">pentru pierdere \u00een greutate<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_un_plan_de_antrenament_si_pentru_ce_este_bun\"><\/span>Ce este un plan de antrenament \u0219i pentru ce este bun?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un plan de antrenament poate fi comparat cu o re\u021bet\u0103 pe care o folosi\u021bi pentru a prepara m\u00e2ncarea favorit\u0103. Con\u021bine anumite ingrediente (exerci\u021bii), cantitatea (num\u0103r de repet\u0103ri, seturi \u0219i greut\u0103\u021bi), timpul de g\u0103tire (durata antrenamentului) \u0219i procedura (diferite faze ale antrenamentului) care trebuie respectate pentru a g\u0103ti preparatul (atinge obiectivul).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ca \u0219i \u00een cazul re\u021betei, \u00eel pute\u021bi adapta \u00een func\u021bie de preferin\u021be. Astfel ve\u021bi crea un plan de antrenament personalizat care <strong>serve\u0219te ca ramp\u0103 de lansare pentru dezvoltarea masei musculare, cre\u0219terea for\u021bei, pierderea \u00een greutate \u0219i alte obiective fitness.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform planului, <b>ve\u021bi \u0219ti exact ce exerci\u021bii s\u0103 face\u021bi \u00eentr-o anumit\u0103 zi, ce greut\u0103\u021bi s\u0103 alege\u021bi \u0219i c\u00e2te seturi \u0219i repet\u0103ri s\u0103 face\u021bi.<\/b> Acest lucru va oferi antrenamentului o structur\u0103 clar\u0103, care \u00een timp se va modifica u\u0219or \u00een func\u021bie de progres \u0219i al\u021bi factori.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1124x750.jpg\" alt=\"Care sunt beneficiile unui plan de antrenament?\" class=\"wp-image-426037\" style=\"width:843px;height:563px\" title=\"Care sunt beneficiile unui plan de antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-2048x1367.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=\"Care_sunt_beneficiile_unui_plan_de_antrenament\"><\/span>Care sunt beneficiile unui plan de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 nu merge\u021bi la sal\u0103 doar pentru a vorbi cu al\u021bii \u0219i v\u0103 pas\u0103 de rezultate, un plan de antrenament poate fi exact ce c\u0103uta\u021bi. Ce poate face acesta pentru voi?<\/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. V\u0103 ve\u021bi antrena sistematic<\/h3>\n\n\n\n<p>Gra\u021bie planului, nu ve\u021bi trece la \u00eent\u00e2mplare de la un aparat la altul, folosind ceea ce pare o greutate acceptabil\u0103 \u0219i sper\u00e2nd c\u0103 ve\u021bi ob\u021bine rezultatele dorite. <strong>\u00cen sf\u00e2r\u0219it antrenamentul va avea sens<\/strong> \u0219i v\u0103 va duce mai aproape de obiectivele voastre.<\/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. Va face timpul petrecut la sal\u0103 mai eficient<\/h3>\n\n\n\n<p>Nu ve\u021bi mai ajunge la sal\u0103 ne\u0219tiind ce grupe de mu\u0219chi s\u0103 antrena\u021bi \u00een ziua respectiv\u0103 \u0219i petrec\u00e2nd mai mult timp g\u00e2ndindu-v\u0103 dec\u00e2t antren\u00e2ndu-v\u0103. <strong>Cu un plan, ve\u021bi \u0219ti la ce s\u0103 v\u0103 a\u0219tepta\u021bi \u0219i ve\u021bi trece direct la treab\u0103.<\/strong> Ve\u021bi beneficia la maximum de timpul petrecut la sal\u0103 deoarece fiecare exerci\u021biu, repetare \u0219i alte variabile v\u0103 vor duce mai aproape de progres.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg\" alt=\"Beneficiile antrenamentului cu un plan\" class=\"wp-image-426052\" title=\"Beneficiile antrenamentului cu un plan\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Ve\u021bi efectua toate exerci\u021biile necesare<\/h3>\n\n\n\n<p>Nu ve\u021bi face doar exerci\u021biul preferat la nesf\u00e2r\u0219it, ci le ve\u021bi include \u0219i pe cele pe care altfel a\u021bi vrea s\u0103 le evita\u021bi. Adesea exerci\u021biile inconfortabile sunt cele care duc la cele mai bune rezultate. <strong>Cu un plan precis, nu prea ve\u021bi mai avea loc pentru scuze<\/strong> \u0219i s\u0103 v\u0103 \u00eentreba\u021bi ce trebuie \u0219i ce nu trebuie s\u0103 face\u021bi. Toat\u0103 lumea prefer\u0103 s\u0103 practice ceea ce face mai bine dec\u00e2t s\u0103 se concentreze pe \u00eembun\u0103t\u0103\u021birea sl\u0103biciunilor. Dar cu un plan nu pute\u021bi evita acest lucru \u0219i pute\u021bi progresa.<\/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. Ve\u021bi fi consistent<\/h3>\n\n\n\n<p>Antrenamentul nu se va modifica radical de la s\u0103pt\u0103m\u00e2n\u0103 la s\u0103pt\u0103m\u00e2n\u0103 \u0219i \u00een sf\u00e2r\u0219it ve\u021bi putea fi consecven\u021bi. <strong>Ve\u021bi face c\u00e2teva exerci\u021bii \u00een mod con\u0219tiincios pentru o perioad\u0103 mai lung\u0103 de timp, lucru care va aduce rezultate<\/strong><strong>.<\/strong> \u00cen plus, pute\u021bi evalua ce func\u021bioneaz\u0103 cel mai bine pentru voi pe termen lung.<\/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. Ve\u021bi reduce riscul de suprasolicitare<\/h3>\n\n\n\n<p>Nu ve\u021bi mai executa absurd acela\u0219i exerci\u021biu \u00een fiecare zi. \u00cen schimb, ve\u021bi afla <strong>din plan \u00een care zile s\u0103 v\u0103 antrena\u021bi picioarele, bra\u021bele sau spatele pentru a oferi organismului suficient timp pentru recuperare.<\/strong> Astfel va fi mai u\u0219or s\u0103 evita\u021bi suprasolicitarea \u0219i ve\u021bi reduce riscul de accidentare.<\/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\">6. Ve\u021bi fi mai motiva\u021bi<\/h3>\n\n\n\n<p>Odat\u0103 cu noul plan de antrenament, ve\u021bi ob\u021bine motiva\u021bie proasp\u0103t\u0103 pentru a v\u0103 antrena. <strong>Ve\u021bi putea conta pe el \u00een timpul liber<\/strong> \u0219i nu vor mai exista at\u00e2t de multe oportunit\u0103\u021bi de a g\u0103si scuze. Sunt singur c\u0103 v\u0103 \u00eentreba\u021bi ce va face noul antrenament corpului vostru.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_pasi_pentru_a_crea_un_plan_de_antrenament_de_calitate\"><\/span>10 pa\u0219i pentru a crea un plan de antrenament de calitate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru ca planul de antrenament s\u0103 fie cu adev\u0103rat o re\u021bet\u0103 de succes, <strong>trebuie s\u0103-l urma\u021bi pas cu pas \u0219i s\u0103 v\u0103 g\u00e2ndi\u021bii la fiecare ingredient.<\/strong> Totu\u0219i, cu ghidul nostru oricine poate face acest lucru.<\/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_Care_sunt_cerintele_si_obiectivele_voastre\"><\/span>1. Care sunt cerin\u021bele \u0219i obiectivele voastre?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen primul r\u00e2nd, \u00eencerca\u021bi s\u0103 fi\u021bi clari cu privire la a\u0219tept\u0103rile de la antrenament.<strong> Este pierderea \u00een greutate, cre\u0219terea for\u021bai sau dezvoltarea masei musculare sau poate \u00eembun\u0103t\u0103\u021birea rezisten\u021bei musculare?<\/strong> Indiferent de obiectiv, nota\u021bi-l undeva. Acest lucru determin\u0103 alegere exerci\u021biilor, num\u0103rului de repet\u0103ri \u0219i a altor variabile de antrenament.<\/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 is-style-default\"><strong>Pute\u021bi folosi tehnica SMART atunci c\u00e2nd stabili\u021bi un obiectiv. Conform SMART, obiectivul vostru ar trebui s\u0103 fie:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Specific:<\/strong> Ce vre\u021bi s\u0103 realiza\u021bi mai exact? De exemplu, vre\u021bi s\u0103 pierde\u021bi 5 kg \u00een 5 luni.<\/li>\n\n\n\n<li><strong>M\u0103surabil:<\/strong> Cum voi m\u0103sura progresul? Poate pute\u021bi merge la un InBody odat\u0103 pe lun\u0103 sau v\u0103 pute\u021bi c\u00e2nt\u0103ri acas\u0103 \u0219i <a href=\"https:\/\/gymbeam.ro\/cutimetru-caliper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u0103 pute\u021bi m\u0103sura<\/a>.<\/li>\n\n\n\n<li><strong>Accesibil:<\/strong> este cu adev\u0103rat posibil s\u0103 v\u0103 atinge\u021bi obiectivul? Cu siguran\u021b\u0103 pierderea a 1 kg pe lun\u0103 este realist\u0103.<\/li>\n\n\n\n<li><strong>Relevant:<\/strong> se potrive\u0219te obiectivul cu stilul vostru de via\u021b\u0103, av\u00e2nd \u00een vedere sarcinile voastre, familia \u0219i alte responsabilit\u0103\u021bi \u0219i s\u0103n\u0103tatea? Niciodat\u0103 nu vor fi ideale toate condi\u021biile, dar \u0219ti\u021bi c\u0103 pute\u021bi face acest lucru acum.<\/li>\n\n\n\n<li><strong>Termen fix:<\/strong> \u00een c\u00e2t timp dori\u021bi s\u0103 v\u0103 atinge\u021bi obiectivul? \u00cen acest caz este vorba de 5 luni. <span style=\"color: #ff6600\">[1]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd stabili\u021bi obiectivul, ave\u021bi \u00een vedere \u0219i <strong>istoricul performan\u021bei, orice r\u0103ni suferite \u0219i experien\u021ba de antrenament.<\/strong> Totu\u0219i, dac\u0103 nu ave\u021bi o baz\u0103 specific\u0103 \u0219i vre\u021bi doar s\u0103 v\u0103 sim\u021bi\u021bi bine \u0219i s\u0103 ave\u021bi un antrenament ordonat, nu este nimic r\u0103u cu asta. Dar \u00een acest caz este mai greu s\u0103 crea\u021bi un program specific \u0219i va fi mai degrab\u0103 bazat pe sentimente, unde \u00eencerc\u0103rile \u0219i gre\u0219elile vor determina ce func\u021bioneaz\u0103 cel mai bine pentru voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi cum s\u0103 stabili\u021bi un obiectiv pas cu pas, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/?p=493687\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 stabili\u021bi un obiectiv \u0219i s\u0103-l atinge\u021bi?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1124x750.jpg\" alt=\"Cum s\u0103 crea\u021bi un plan de antrenament?\" class=\"wp-image-426067\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 crea\u021bi un plan de antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_De_cate_ori_pe_saptamana_si_cat_de_mult_vreti_sa_va_antrenati\"><\/span>2. De c\u00e2te ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i c\u00e2t de mult vre\u021bi s\u0103 v\u0103 antrena\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lua\u021bi un jurnal \u0219i g\u00e2ndi\u021bi-v\u0103 realistic c\u00e2t timp pute\u021bi devota antrenamentului? Nu uita\u021bi s\u0103 include\u021bi drumul la \u0219i de la sal\u0103, timpul necesar pentru a v\u0103 schimba, a face du\u0219, etc. Cu excep\u021bia cazului \u00een care sunte\u021bi sportiv profesionist, cu greu ve\u021bi avea capacitatea de a oferi totul antrenamentului \u0219i de a v\u0103 restructura \u00eentreaga via\u021b\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 is-style-default\">\u00cencerca\u021bi s\u0103 calcula\u021bi <strong>c\u00e2t timp v\u0103 r\u0103m\u00e2ne dup\u0103 ce finaliza\u021bi toate sarcinile zilnice.<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0103 pute\u021bi antrena de 4 ori pe s\u0103pt\u0103m\u00e2n\u0103 timp de o ora? Excelent.<\/li>\n\n\n\n<li>Pute\u021bi g\u0103si doar de minute \u00een programul \u00eenc\u0103rcat pentru a v\u0103 antrena de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103? Este bine \u0219i a\u0219a. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Important este s\u0103 ave\u021bi \u00een vedere acest lucru \u0219i s\u0103 nu nota\u021bi dou\u0103 ore de antrenament pe care nu ave\u021bi nicio speran\u021b\u0103 s\u0103 le finaliza\u021bi. Este pu\u021bin mai dificil dac\u0103, de exemplu, lucra\u021bi \u00een ture, iar fiecare s\u0103pt\u0103m\u00e2n\u0103 este diferit\u0103. \u00cen acest caz, adapta\u021bi timpul pentru antrenament \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 \u00een func\u021bie de caz. Obiectivul este <strong>ca antrenamentele s\u0103 se potriveasc\u0103 c\u00e2t mai bine posibil \u00een stilul de via\u021b\u0103 actual.<\/strong> Trebuie s\u0103 poat\u0103 fi sus\u021binut pe termen lung, altfel nu-l ve\u021bi putea respecta mult timp.<\/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=\"61477,36631,28324,28324,28324,28324,51652,51652,28186,49360,49360,258,55609\" ><\/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=\"3_Programati_sesiuni_individuale_in_zilele_in_care_va_puteti_antrena\"><\/span>3. Programa\u021bi sesiuni individuale \u00een zilele \u00een care v\u0103 pute\u021bi antrena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum c\u0103 a\u021bi g\u0103sit ferestre de timp pentru antrenament \u00een zile specifice, este momentul s\u0103 determina\u021bi<strong> cum \u0219i c\u00e2nd v\u0103 ve\u021bi antrena.<\/strong> Acest lucru depinde \u00een special de c\u00e2te ori pe s\u0103pt\u0103m\u00e2n\u0103 pute\u021bi merge la sal\u0103. Totu\u0219i, c\u00e2nd programa\u021bi antrenamentele pe parcursul s\u0103pt\u0103m\u00e2nii, g\u00e2ndi\u021bi-v\u0103 \u0219i la faptul c\u0103 trebuie s\u0103 oferi\u021bi mu\u0219chilor suficient timp pentru a&nbsp; se recupera dup\u0103 antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen medie, regenerarea complet\u0103 a mu\u0219chilor dureaz\u0103 \u00eentre 24\u201372 ore.<\/strong> Ave\u021bi grij\u0103 s\u0103 nu programa\u021bi un antrenament pentru picioare duminic\u0103 \u0219i din nou luni. Nu uita\u021bi c\u0103 <strong>ideal cel mai dificil antrenament ar trebui s\u0103 aib\u0103 loc dup\u0103 cea mai lung\u0103 pauz\u0103.<\/strong> De regul\u0103, cel mai dificil antrenament ar trebui s\u0103 aib\u0103 loc lunea dup\u0103 un weekend mai odihnitor. <span style=\"color: #ff6600\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 o serie de moduri de a \u00eemp\u0103r\u021bi antrenamentul \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103. Haide s\u0103 le analiz\u0103m pe cele mai frecvente.<\/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\" id=\"full-body-workout\">1. Antrenament full-body<\/h3>\n\n\n\n<p><strong>Dac\u0103 ave\u021bi timp s\u0103 v\u0103 antrena\u021bi doar de 2\u20133 ori pe s\u0103pt\u0103m\u00e2n\u0103,<\/strong> este ideal un antrenament full-body. <strong>Planifica\u021bi exerci\u021bii pentru partea superioar\u0103 \u0219i pentru cea inferioar\u0103 a corpului.<\/strong> G\u00e2ndi\u021bi-v\u0103 \u00een special la cei mai mari mu\u0219chi precum ei ai spatelui, pieptului, feselor \u0219i picioarelor. Baza va fi format\u0103 din exerci\u021bii complexe (multi-joint) precum \u00eendrept\u0103ri, genuflexiuni sau \u00eempins la piept, care implic\u0103 aproape tot corpul. Un astfel de antrenament este potrivit \u0219i pentru \u00eencep\u0103tori care nu au nevoie de un antrenament prea specific, ci se pot concentra pe exerci\u021biile de baz\u0103.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg\" alt=\"Cum s\u0103 planifica\u021bi antrenamentul?\" class=\"wp-image-426082\" title=\"Cum s\u0103 planifica\u021bi antrenamentul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-scaled.jpg 1972w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"upper-and-lower-body-workout\">2. Antrenament split pentru partea superioar\u0103 \u0219i inferioar\u0103 a corpului<\/h3>\n\n\n\n<p><strong>Cu o frecven\u021b\u0103 de antrenament de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong> sau mai des, pute\u021bi alterna \u00eentre partea superioar\u0103 \u0219i cea inferioar\u0103 a corpului. \u00cen cazul a 3 sesiuni de antrenament pe s\u0103pt\u0103m\u00e2n\u0103 ve\u021bi face <strong>2 antrenament pentru spate, bra\u021be \u0219i piept \u0219i 1 antrenament pentru abdomen, fese \u0219i picioare.<\/strong> Urm\u0103toarea s\u0103pt\u0103m\u00e2n\u0103 schimba\u021bi. Astfel, \u00eentr-o lun\u0103 ve\u021bi face acela\u0219i num\u0103r de antrenamente pentru partea superioar\u0103 \u0219i cea inferioar\u0103 a corpului. <strong>Dar, dac\u0103 v\u0103 antrena\u021bi de 4 ori pe s\u0103pt\u0103m\u00e2n\u0103, rezult\u0103 bine 2 antrenament pentru partea superioar\u0103 \u0219i 2 pentru cea inferioar\u0103 a corpului.<\/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\" id=\"AB-split\">3. Antrenament AB split<\/h3>\n\n\n\n<p>Dac\u0103 v\u0103 pute\u021bi antrena mai des, de cel pu\u021bin 4 ori pe s\u0103pt\u0103m\u00e2n\u0103, pute\u021bi \u00eemp\u0103r\u021bi antrenamentele \u00een AB splits. <strong>Astfel pute\u021bi \u00eemp\u0103r\u021bi p\u0103r\u021bile corpului \u00een dou\u0103 grupe.<\/strong> Astfel v\u0103 ve\u021bi asigura c\u0103 ve\u021bi antrena fiecare parte de 2 ori pe s\u0103pt\u0103m\u00e2n\u0103, lucru considerat o baz\u0103 excelent\u0103 pentru dezvoltarea masei musculare, for\u021b\u0103 \u0219i progres general. Nu trebuie s\u0103 v\u0103 limita\u021bi doar la split pentru partea superioar\u0103 \u0219i pentru cea inferioar\u0103, cu \u00eentr-un antrenament v\u0103 pute\u021bi lucra bicep\u0219ii, iar apoi pute\u021bi lucra coapsele. <span style=\"color: #ff6600\">[19]<\/span><\/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\"><\/h4><p style=\"text-align: left\"><strong>Example of AB split:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A:&nbsp;<\/strong>Spate, umeri, fese, hamstrings, gambe<\/li>\n\n\n\n<li><strong>B:&nbsp;<\/strong>Bicep\u0219i, tricep\u0219i, piept, abdomen, cvadricep\u0219i<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">AB split \u00een timpul s\u0103pt\u0103m\u00e2nii<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Varianta 1<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Varianta 2<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Luni<\/td><td class=\"has-text-align-center\" data-align=\"center\">A&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mar\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Miercuri<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zi liber\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zi liber\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Joi<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vineri<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zi liber\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e2mb\u0103t\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zi liber\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Duminic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zi liber\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zi liber\u0103<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"push-and-pull-training\">4. Antrenament \u00eempins \u0219i trac\u021biuni<\/h3>\n\n\n\n<p>De asemenea, este popular s\u0103 \u00eemp\u0103r\u021bi\u021bi planul de antrenament \u00een exerci\u021bii push and pull exercises \u0219i s\u0103 ad\u0103uga\u021bi separat antrenamentul pentru picioare. <strong>Astfel, ve\u021bi avea 3 antrenamente diferite intercalate pe parcursul s\u0103pt\u0103m\u00e2nii.<\/strong> Ve\u021bi avea suficient timp pentru recuperare, chiar dac\u0103 v\u0103 antrena\u021bi de 5\u20136 ori pe s\u0103pt\u0103m\u00e2n\u0103. A\u0219a \u00ee\u0219i \u00eempart de multe ori antrenamentul culturi\u0219tii care se antreneaz\u0103 aproape zilnic \u0219i \u00ee\u0219i doresc s\u0103 ob\u021bin\u0103 rezultate maxime. Aceast\u0103 metod\u0103 este potrivit\u0103 pentru sportivii mai avansa\u021bi. <span 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<p><strong>\u00cemp\u0103r\u021bi\u021bi p\u0103r\u021bile \u00een func\u021bie de angajarea lor \u00een mi\u0219c\u0103ri push sau pull.<\/strong> Apoi, al treilea antrenament acoper\u0103 picioarele \u0219i abdomenul.<\/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\"><strong>Exemplu de antrenament \u00cempins-Trac\u021biune:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Antrenament \u00eempins:<\/strong> piept (\u00eempins la piept), umeri (\u00eempins deasupra capului) \u0219i tricep\u0219i (\u00eempins pentru tricep\u0219i)<\/li>\n\n\n\n<li><strong>Antrenament trac\u021biuni:<\/strong> spate (flot\u0103ri), bicep\u0219i (flexii bicep\u0219i) \u0219i antebra\u021be (extensii \u00eencheieturi)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Cum s\u0103 planifica\u021bi antrenamentul?\" class=\"wp-image-426099\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 planifica\u021bi antrenamentul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Alegeti_exercitii_adecvate_si_organizati-le\"><\/span>4. Alege\u021bi exerci\u021bii adecvate \u0219i organiza\u021bi-le<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum c\u0103 a\u021bi divizat p\u0103r\u021bile \u00een diferite de antrenament, iat\u0103 partea amuzant\u0103. Pute\u021bi alege exerci\u021bii specifice. Totu\u0219i, <strong>ave\u021bi grij\u0103 s\u0103 nu \u00eenc\u0103rca\u021bi programul de antrenament cu exerci\u021bii complicate inutile<\/strong> pe care tocmai le-a promovat influencer-ul Instagram preferat. Fraza, &#8220;Exist\u0103 frumuse\u021be \u0219i for\u021b\u0103 \u00een simplitate,&#8221; se aplic\u0103 \u0219i planului de antrenament.<\/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\">Cum s\u0103 alege\u021bi exerci\u021biile pentru antrenament?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Crea\u021bi antrenamentul \u00een jurul exerci\u021biilor de baz\u0103<\/strong> precum genuflexiuni, \u00eendrept\u0103ri, fand\u0103ri, \u00eempins la piept, \u00eempins pentru umeri sau flexii pentru bicep\u0219i.<\/li>\n\n\n\n<li><strong>Alege\u021bi 2\u20134 exerci\u021bii pentru fiecare grup\u0103 de mu\u0219chi.<\/strong> Include\u021bi at\u00e2t exerci\u021bii complexe (multi-joint), c\u00e2t \u0219i exerci\u021bii izolate (single-joint).<span style=\"color: #ff6600\"> [5]<\/span><\/li>\n\n\n\n<li>\u00cen<strong> cazul mu\u0219chilor mai mici,<\/strong> precum bicep\u0219ii, \u00een general sunt suficiente mai pu\u021bine exerci\u021bii. <span style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li><strong>Ad\u0103uga\u021bi exerci\u021bii unilaterale (cu un singur membru)<\/strong> pentru a v\u0103 concentra pe antrenarea membrelor drepte sau st\u00e2ngi separat. Acestea includ genuflexiuni bulg\u0103re\u0219ti, fand\u0103ri sau flexii pentru bicep\u0219i cu o halter\u0103.<\/li>\n\n\n\n<li><strong>Combina\u021bi exerci\u021biile cu greut\u0103\u021bi<\/strong> (<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\/bara-olimpica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">haltere<\/a>) <b>\u0219i la aparate <\/b>(scripete, peck deck).<\/li>\n\n\n\n<li><strong>\u00cenainte de partea principal\u0103, preg\u0103ti\u021bi mu\u0219chii pentru solicitare cu o \u00eenc\u0103lzire,<\/strong> care de obicei includ mobilizarea articula\u021biilor sau exerci\u021bii cu propria greutate.<\/li>\n\n\n\n<li><strong>\u00centotdeauna include\u021bi cele mai solicitante exerci\u021bii din punct de vedere tehnic la \u00eenceputul antrenamentului.<\/strong> De cele mai multe ori sunt cele complexe \u0219i cele pentru grupele mari de mu\u0219chi (spate, picioare).<\/li>\n<\/ul>\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\">Exemple de exerci\u021bii potrivite pentru fiecare parte a corpului<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">P\u0103r\u021bi vizate<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Exerci\u021bii<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Umeri<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00cempins cu haltera, flutur\u0103ri cu gantere, \u00eempins \u00een stilul lui Arnold<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Spate<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ramat cu haltera din aplecat, trac\u021biuni la bar\u0103 cu priz\u0103 larg\u0103, trac\u021biuni la scripete, ramat cu gantere din aplecat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-bicepsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Bicep\u0219i<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Flexii pentru bicep\u0219i cu haltera, flexii hammer, flexii pentru bicep\u0219i la scripete<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-triceps-si-muschii-antebratului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tricep\u0219i<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Overhead pull-downs, dumbbell kick-back, lying tricep extension<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\">Piept<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00cempins la piept, trac\u021biuni cu gantera, flutur\u0103ri peck-deck<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Abdomen<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00cendoiri alternate supinate bra\u021be\/picioare, plank, \u00eendoirea genunchilor din at\u00e2rnat, twist rusesc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-despre-construirea-posteriorului-perfect\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fese<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni \u00een spate, \u00eendrept\u0103ri sumo, ridic\u0103ri de bazin, fand\u0103ri<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Coapse<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni \u00een fa\u021b\u0103, \u00eendrept\u0103ri rom\u00e2ne\u0219ti, flexii la aparat, extensii picioare<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Gambe<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Extensii pentru gambe cu gantere din picioare, extensii pentru gambe din \u0219ezut la aparat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Alegeti_numarul_de_repetari_seturi_si_greutatea_in_functie_de_obiectiv\"><\/span>5. Alege\u021bi num\u0103rul de repet\u0103ri, seturi \u0219i greutatea \u00een func\u021bie de obiectiv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen acest pas, revenim la obiectivul declarat. Num\u0103rul de antrenamente pe s\u0103pt\u0103m\u00e2n\u0103, divizarea p\u0103r\u021bilor sau alegerea exerci\u021biilor poate fi aceea\u0219i pentru pentru pierderea \u00een greutatea sau dezvoltarea masei musculare. <strong>\u00cen aceast\u0103 privin\u021b\u0103, este revolu\u021bionar num\u0103rul de<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> repet\u0103ri<\/strong><\/a><strong>,<\/strong>&nbsp;<strong>seturi \u0219i greutatea.<\/strong> Aceste variabile trebuie adaptate \u00een func\u021bie de vre\u021bi s\u0103 ob\u021bine\u021bi de la antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>C\u00e2nd alege\u021bi o sarcin\u0103,<\/strong> de obicei se folose\u0219te<strong>&nbsp;un procent din 1RM<\/strong> (maximum o repetare) sau o repetare cu greutatea maxim\u0103. Aceasta este cea mai mare greutate pe care o pute\u021bi ridica 1 dat\u0103 men\u021bin\u00e2nd tehnica corect\u0103. Nu ar trebui s\u0103 mai ave\u021bi for\u021b\u0103 sau energie pentru urm\u0103toarea repetare. 1RM este folosit pentru a determina c\u00e2t de mari trebuie s\u0103 fie greut\u0103\u021bile folosite \u00een antrenament. Acesta este prezentat ca un procentaj din 1RM (de exemplu, 70% din 1RM). Dac\u0103 1RM pentru \u00eempins la piept este de 100 kg, atunci&nbsp; 70% din 1RM \u00eenseamn\u0103 70 kg. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Citi\u021bi mai multe despre cum s\u0103 v\u0103 afla\u021bi 1RM \u00een articolul nostru&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce greutate s\u0103 ridica\u021bi pentru dezvoltarea masei musculare, for\u021b\u0103 \u0219i pierdere \u00een greutate?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg\" alt=\"Cum s\u0103 v\u0103 modifica\u021bi antrenamentul?\" class=\"wp-image-426114\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 v\u0103 modifica\u021bi antrenamentul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ce greutate, num\u0103r de repet\u0103ri, seturi \u0219i durat\u0103 a pauzei ar trebui s\u0103 aleg \u00een func\u021bie de obiectiv?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"strength-growth\">1. Obiectiv: Cre\u0219terea for\u021bei<\/h4>\n\n\n\n<p>Probabil nu v\u0103 va surprinde c\u0103 pentru cre\u0219terea for\u021bei ar trebui s\u0103 v\u0103 concentra\u021bi \u00een special pe <strong>ridicarea de greut\u0103\u021bi mai \u00eentr-un num\u0103r mic de repet\u0103ri.<\/strong> Acest lucru permite cea mai mare adaptare neuromuscular\u0103 care duce la cre\u0219terea for\u021bei. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cel mai mare efect este ob\u021binut cu o sarcin\u0103 \u00een intervalul de <strong>80-95% din 1RM<\/strong> cu <strong>2\u20136 repet\u0103ri<\/strong> efectuate \u00een <strong>4\u20136 seturi<\/strong> (sportivii avansa\u021bi efectueaz\u0103 mai multe seturi). Apoi, \u00eentre seturi sunt ad\u0103ugate pauze mai lungi, de obicei \u00eentre <strong>90 secunde \u0219i 4 minute.<\/strong> Totu\u0219i, 2 minute sau mai mult se folosesc \u00een practica obi\u0219nuit\u0103.<span style=\"color: #ff6600\"> [8, 10]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi de rolul eredit\u0103\u021bii \u00een for\u021b\u0103, citi\u021bi articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-impact-are-genetica-asupra-dezvoltarii-si-fortei-musculare-testele-adn-de-acasa-va-pot-fi-de-folos-pentru-a-va-dezvalui-potentialul-natural\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce impact are genetica asupra dezvolt\u0103rii \u0219i for\u021bei musculare? Testele ADN de acas\u0103 v\u0103 pot fi de folos pentru a v\u0103 dezv\u0103lui poten\u021bialul natural.<\/strong><\/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\" id=\"muscle-growth-hypertrophy\">2. Obiectiv: Dezvoltarea masei musculare (hipertrofie)<\/h4>\n\n\n\n<p>Mu\u0219chii au nevoie de suficien\u021bi stimuli pentru dezvoltare, care le induc adaptarea la antrenament. Conform cercet\u0103rilor, acest lucru apare <strong>\u00een special la mijlocul intervalului greut\u0103\u021bilor \u0219i repet\u0103rilor.<\/strong> Totu\u0219i, nu este necesar s\u0103 men\u021bine\u021bi cu \u00eenc\u0103p\u0103\u021b\u00e2nare acelea\u0219i numere. <strong>Volumul total de lucru<\/strong> (greutate x num\u0103r de repet\u0103ri x num\u0103r de seturi) este esen\u021bial pentru dezvoltarea masei musculare. Deci, pot func\u021biona \u0219i greut\u0103\u021bi mai mici (&lt; 50% din 1RM) \u0219i repet\u0103ri sau seturi mai multe (12-30). <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pentru dezvoltarea masei musculare, greutatea recomandat\u0103 cel mai frecvent se g\u0103se\u0219te \u00eentre <strong>60-80% din 1RM<\/strong> cu <strong>8\u201312 repet\u0103ri<\/strong> \u00een <strong>4\u20136 seturi <\/strong>(de obicei sportivii avansa\u021bi efectueaz\u0103 mai multe seturi). Pauzele dintre seturi dureaz\u0103 de regul\u0103 <strong>1\u20133 minute.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cum pute\u021bi sus\u021bine cel mai bine dezvoltarea masei musculare prin diet\u0103 \u0219i antrenament, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-de-nutritie-si-antrenament-pentru-o-dezvoltare-musculara-maxima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 sfaturi de nutri\u021bie \u0219i antrenament pentru o dezvoltare muscular\u0103 maxim\u0103.<\/strong><\/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\" id=\"muscle-endurance-development\">3. Obiectiv: Rezisten\u021b\u0103 muscular\u0103<\/h4>\n\n\n\n<p>Rezisten\u021ba muscular\u0103 sau abilitatea mu\u0219chilor de a dep\u0103\u0219i \u00een mod repetat sau de a inhiba rezisten\u021ba non-maxim\u0103 f\u0103r\u0103 a reduce eficien\u021ba mi\u0219c\u0103rii, este sus\u021binut\u0103 cel mai bine de <strong>antrenamentul cu greut\u0103\u021bi mici \u0219i repet\u0103ri multe.<\/strong> Astfel ve\u021bi ajuta mu\u0219chii s\u0103 \u00eenve\u021be s\u0103 foloseasc\u0103 oxigenul mai eficient, lucru esen\u021bial pentru rezisten\u021b\u0103. \u00cen special alerg\u0103torii, cicli\u0219tii, \u00eenot\u0103torii \u0219i al\u021bi sportivi de rezisten\u021b\u0103 beneficiaz\u0103 de acest lucru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>De regul\u0103, se recomand\u0103 o greutate mai mic\u0103 de <strong>60% din 1RM<\/strong> \u0219i executarea a<strong> 15 sau mai multe repet\u0103ri<\/strong> efectuate \u00een<strong> 2\u20136 seturi<\/strong>. <strong>Pauzele mai scurte (&lt;1 minut)<\/strong> \u00eentre seturi sunt suficiente.<span style=\"color: #ff6600\"> [8, 12]<\/span><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg\" alt=\"Cum s\u0103 planifica\u021bi antrenamentul c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate?\" class=\"wp-image-426131\" title=\"Cum s\u0103 planifica\u021bi antrenamentul c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\" id=\"weight-loss\">4. Obiectiv: Pierdere \u00een greutate<\/h4>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 pierde\u021bi \u00een greutate sau s\u0103 v\u0103 sculpta\u021bi silueta, v-a\u021bi putea a\u0219tepta s\u0103 recomand\u0103m efectuarea a sute de repet\u0103ri cu o greutate mai mic\u0103 pentru a favoriza arderea local\u0103 a gr\u0103similor. Din p\u0103cate aceast\u0103 idee este gre\u0219it\u0103. <strong>Baza pierderii \u00een greutate de succes r\u0103m\u00e2ne un<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>deficit caloric<\/strong><\/a><strong>,<\/strong> pe care \u00eel ob\u021bine\u021bi prin diet\u0103 \u0219i un plan de antrenament bine stabilit. Apoi antrenamentul de for\u021b\u0103 este un instrument pentru men\u021binerea masei musculare. V\u0103 va ajuta \u0219i s\u0103 arde\u021bi caloriile suplimentare, va cre\u0219te deficitul caloric \u0219i va accelera pierderea \u00een greutate. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cea mai bun\u0103 cale de a men\u021bine sau chiar de a dezvolta mas\u0103 muscular\u0103 \u00een timpul pierderii \u00een greutate este s\u0103 le demonstra\u021bi c\u00e2t de mult\u0103 nevoie ave\u021bi de ei. Cel mai bun mod de a fac acest lucru \u00een antrenament este cu un impuls suficient de mare \u00eenc\u00e2t sunte\u021bi aproape de insuficien\u021b\u0103 muscular\u0103 la finalul setului. <strong>Astfel, pentru pierderea \u00een greutate se recomand\u0103 valori asem\u0103n\u0103toare celor pentru hipertrofie muscular\u0103.<\/strong> Totu\u0219i, pot func\u021biona \u0219i greut\u0103\u021bile mai mici cu repet\u0103ri mai multe.<span style=\"color: #ff6600\"> [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pentru a men\u021bine \u0219i dezvolta mas\u0103 muscular\u0103 \u00een timpul pierderii \u00een greutate, cea mai recomandat\u0103 greutate se afl\u0103 \u00een intervalul de <strong>60-80% din 1RM<\/strong> cu <strong>8\u201312 repet\u0103ri<\/strong> \u00een<strong> 4\u20136 seturi<\/strong> (de obicei sportivii avansa\u021bi efectueaz\u0103 mai multe seturi). Pauzele \u00eentre seturi dureaz\u0103 de obicei <strong>1\u20133 minute.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi de ce antrenamentul de for\u021b\u0103 este important pentru pierderea \u00een greutate, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/dieta-antrenament-cardio-si-de-forta-ce-este-mai-indicat-pentru-a-pierde-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Diet\u0103, antrenament cardio \u0219i de for\u021b\u0103. Ce este mai indicat pentru a pierde \u00een greutate?<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.ro\/blog\/dieta-antrenament-cardio-si-de-forta-ce-este-mai-indicat-pentru-a-pierde-in-greutate\/\">&nbsp;<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Greutate recomandat\u0103, num\u0103r de repet\u0103ri, seturi \u0219i perioada de pauz\u0103 \u00een func\u021bie de obiectiv<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obiectiv de antrenament<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Greutate (% cu 1RM)<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103r de repet\u0103ri<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103r de seturi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Durata pauzei<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cre\u0219terea for\u021bei<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 secunde\u20134 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dezvoltarea masei musculare (hipertrofie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rezisten\u021b\u0103 muscular\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pierdere \u00een greutate<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Afla\u021bi c\u00e2te repet\u0103ri s\u0103 face\u021bi \u0219i de ce din articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>C\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru a pierde \u00een greutate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/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=\"6_Adaptati_antrenamentul_in_timp\"><\/span>6. Adapta\u021bi antrenamentul \u00een timp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 antrena\u021bi timp de c\u00e2teva s\u0103pt\u0103m\u00e2ni \u00een func\u021bie de valorile stabilite conform punctului anterior, ar trebui s\u0103 v\u0103 a\u0219tepta\u021bi s\u0103 se adapteze corpul la aceast\u0103 sarcin\u0103. Ve\u021bi observa acest lucru, de exemplu, c\u00e2nd antrenamentul este mai pu\u021bin solicitant, iar mu\u0219chii nu v\u0103 mai dor la fel de mult ca la \u00eenceput. <strong>Dac\u0103 ve\u021bi continua acela\u0219i antrenament f\u0103r\u0103 nicio modificare, cel mai probabil ve\u021bi experimenta stagnarea \u00een ceea ce prive\u0219te dezvoltarea masei musculare \u0219i cre\u0219terea for\u021bei.<\/strong> S\u0103 nu mai men\u021bion\u0103m c\u0103 probabil nim\u0103nui nu-i place s\u0103 repete aceea\u0219i rutin\u0103 pe termen lung.<\/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\">Cum s\u0103 preveni\u021bi stagnarea antrenamentului? Descoperi\u021bi principiile greut\u0103\u021bilor progresive<\/h3>\n\n\n\n<p>Principiul sarcinii progresive \u00eenseamn\u0103 <strong>cre\u0219terea sistematic\u0103 \u0219i regulat\u0103 a intensit\u0103\u021bii antrenamentului<\/strong> pentru ca corpul s\u0103 se adapteze \u0219i s\u0103 se \u00eembun\u0103t\u0103\u021beasc\u0103 \u00een ceea ce prive\u0219te performan\u021ba. Sugereaz\u0103 c\u0103 ar trebui s\u0103 v\u0103 modifica\u021bi antrenamentul cresc\u00e2nd greutatea sau num\u0103rul de repet\u0103ri pentru a v\u0103 oferi un nou stimul pentru \u00eembun\u0103t\u0103\u021bire. <span style=\"color: #ff6600\">[14]<\/span><\/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\">Cum s\u0103 modifica\u021bi antrenamentul pentru cele mai bune rezultate?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cencerca\u021bi <strong>s\u0103 cre\u0219te\u021bi greutatea, num\u0103rul de repet\u0103ri sau intensitate cu maximum 10% \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/li>\n\n\n\n<li>Nu ar trebui s\u0103 sacrifica\u021bi tehnica corect\u0103 sau riscul de accidentare ridic\u00e2nd greut\u0103\u021bi prea mari.<\/li>\n\n\n\n<li>Nu trebuie s\u0103 cre\u0219te\u021bi greutatea sau num\u0103rul de repet\u0103ri \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103. Dac\u0103 nu v\u0103 sim\u021bi\u021bi \u00een stare, nu ezita\u021bi s\u0103 men\u021bine\u021bi aceea\u0219i solicitare.<\/li>\n\n\n\n<li><strong>De asemenea, pute\u021bi face o schimbare \u0219i \u00een privin\u021ba alegerii exerci\u021biilor,<\/strong> care \u00een schimb va deveni un nou stimul. Totu\u0219i, nu se recomand\u0103 s\u0103 v\u0103 antrena\u021bi complet diferit de fiecare dat\u0103.<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 practica\u021bi<strong> o versiune mai solicitant\u0103 a exerci\u021biilor.<\/strong> De exemplu, dac\u0103 flot\u0103rile clasice vi se par u\u0219oare, \u00eencerca\u021bi-le cu o <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/weighted-vest-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vest\u0103 cu greut\u0103\u021bi<\/a>.<\/li>\n\n\n\n<li>\u00cencerca\u021bi <strong>superseturile<\/strong> (2 exerci\u021bii combinate) sau&nbsp;<strong>seturile<\/strong> <strong>gigantice<\/strong> (4 sau mai multe exerci\u021bii combinate). \u00cen aceast\u0103 metod\u0103 avansat\u0103, s\u0103ri\u021bi peste pauz\u0103 \u0219i trece\u021bi direct la exerci\u021biul urm\u0103tor. <span style=\"color: #ff6600\">[14-15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este important s\u0103 re\u021bine\u021bi c\u0103 nu pute\u021bi <strong>ridica greut\u0103\u021bi \u0219i nu v\u0103 pute\u021bi antrena la nesf\u00e2r\u0219it.<\/strong> De aceea un ciclu (4\u20136 s\u0103pt\u0103m\u00e2ni) ar trebui urmat de o s\u0103pt\u0103m\u00e2n\u0103 de desc\u0103rcare, \u00een care reduce\u021bi intensitatea \u0219i greut\u0103\u021bile exerci\u021biului. Gra\u021bie acestui lucru, mecanismul de adaptare se va manifesta din nou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, pute\u021bi modifica antrenamentul \u0219i dac\u0103 nu vi se potrive\u0219te, este prea solicitant sau nu pute\u021bi \u021bine pasul din cauza timpului. <strong>Lucrul important este s\u0103-l respecta\u021bi pe termen lung, s\u0103 nu intervin\u0103 \u00een sarcinile voastre de zi cu zi \u0219i s\u0103 v\u0103 ajute s\u0103 v\u0103 atinge\u021bi obiectivele.<\/strong> Dar nu v\u0103 a\u0219tepta\u021bi s\u0103 vede\u021bi rezultate vizibile din prima s\u0103pt\u0103m\u00e2n\u0103. Orice lucru necesit\u0103 timp.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Cum s\u0103 v\u0103 modifica\u021bi antrenamentul?\" class=\"wp-image-426148\" style=\"width:843px;height:563px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Imbunatatiti_antrenamentul_cu_o_metoda_avansata_de_antrenament\"><\/span>7. \u00cembun\u0103t\u0103\u021bi\u021bi antrenamentul cu o metod\u0103 avansat\u0103 de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd deja v\u0103 sim\u021bi\u021bi acas\u0103 la sal\u0103 \u0219i ave\u021bi nevoie de o schimbare \u00een antrenament, surprinde\u021bi-v\u0103 mu\u0219chii cu metoda avansat\u0103 de antrenament. antrenamentul va fi mai distractiv \u0219i ve\u021bi oferi din nou un impuls corpului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Schema piramidei ascendente:<\/strong> Cu fiecare set, cre\u0219te\u021bi greutatea \u00een timp ce sc\u0103de\u021bi num\u0103rul de repet\u0103ri.<\/li>\n\n\n\n<li><strong>Schema piramidei descendente:<\/strong> Cu fiecare set, reduce\u021bi greutatea \u0219i cre\u0219te\u021bi num\u0103rul de repet\u0103ri.<\/li>\n\n\n\n<li><strong>Schema drop set:<\/strong> Ad\u0103uga\u021bi greut\u0103\u021bi treptat p\u00e2n\u0103 \u00een momentul \u00een care nu mai pute\u021bi gestiona ad\u0103ugarea de greut\u0103\u021bi pentru num\u0103rul de repet\u0103ri selectat. \u00cen acest moment, reduce\u021bi greutate \u0219i imediat (f\u0103r\u0103 pauz\u0103) executa\u021bi un alt set cu mai multe repet\u0103ri.<\/li>\n\n\n\n<li><strong>Schimbarea ritmului:<\/strong> pute\u021bi executa un exerci\u021biu \u00eentr-un ritm mai lent sau pute\u021bi ad\u0103uga rezisten\u021b\u0103 \u00eentr-un anumit stadiu. C\u00e2nd face\u021bi genuflexiuni, cobor\u00e2\u021bi timp de 3 secunde, opri\u021bi-v\u0103 \u00een cel mai jos punct timp de 2 secunde \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 cu o vitez\u0103 normal\u0103.<\/li>\n\n\n\n<li><strong>Repetare negativ\u0103:<\/strong> \u00een timpul unei contrac\u021bii excentrice (mu\u0219chiul se \u00eentinde), \u00eencerca\u021bi s\u0103 decelera\u021bi sau s\u0103 \u00eencetini\u021bi mi\u0219carea. Un exemplu este o mi\u0219care descendent\u0103 decelerat\u0103 \u00een timpul unei flexii pentru bicep\u0219i. <span style=\"color: #ff6600\">[14-16]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nu_uitati_de_regenerare_si_odihna_suficienta\"><\/span>8. Nu uita\u021bi de regenerare \u0219i odihn\u0103 suficient\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu uita\u021bi s\u0103 ave\u021bi \u00een vedere nevoia de odihn\u0103 \u00een planul de antrenament. Nu este necesar s\u0103 da\u021bi 100% tot timpul \u00een ideea c\u0103 acesta este singurul mod de a ob\u021bine rezultate. <strong>Nu ezita\u021bi s\u0103 include\u021bi o s\u0103pt\u0103m\u00e2n\u0103 de desc\u0103rcare odat\u0103 la una dou\u0103 luni,<\/strong> \u00een timpul c\u0103reia ve\u021bi reduce greutatea, num\u0103rul de repet\u0103ri \u0219i chiar num\u0103rul de seturi. Acest lucru v\u0103 va oferi pu\u021bin\u0103 odihn\u0103, iar probabil urm\u0103toarea s\u0103pt\u0103m\u00e2n\u0103 ve\u021bi observa c\u0103 v\u0103 e mai bine din punctul de vedere al puterii. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Re\u021bine\u021bi \u0219i c\u0103&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>regenerarea<\/strong><\/a>&nbsp;<strong>muscular\u0103 total\u0103 dup\u0103 un antrenament de for\u021b\u0103 apare \u00een 24\u201372 ore.<\/strong> Datorit\u0103 timpului necesar pentru recuperare, se recomand\u0103 s\u0103 antrena\u021bi o grup\u0103 muscular\u0103 de aproximativ 2 ori pe s\u0103pt\u0103m\u00e2n\u0103. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1124x749.jpg\" alt=\"Cum s\u0103 planifica\u021bi odihna dup\u0103 antenament?\" class=\"wp-image-426163\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 planifica\u021bi odihna dup\u0103 antenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-2048x1365.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=\"9_Sustineti_rezultatele_cu_ajutorul_nutritiei\"><\/span>9. Sus\u021bine\u021bi rezultatele cu ajutorul nutri\u021biei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u0103 oferi\u021bi organismului to\u021bi nutrien\u021bii \u0219i toat\u0103 energia necesare prin diet\u0103 este esen\u021bial <strong>nu doar pentru performan\u021b\u0103 la sal\u0103, ci \u0219i pentru dezvoltarea masei musculare, recuperare \u0219i stare general\u0103 de s\u0103n\u0103tate.<\/strong> Prin urmare, g\u00e2ndi\u021bi-v\u0103 la un aport adecvat de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">carbohidra\u021bi<\/a>, <a href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/\" class=\"ek-link\">gr\u0103simi<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine<\/a>, minerale, precum \u0219i la <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aportul de lichide<\/a>. O diet\u0103 bine adaptat\u0103 \u00eempreun\u0103 cu un plan de antrenament de calitate vor crea un duo imbatabil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi calcula cantitatea corect\u0103 de energie, proteine, carbohidra\u021bi \u0219i gr\u0103simi pentru obiectivul vostru cu ajutorul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calculatorului nostru privind aportul de energie \u0219i macronutrien\u021bi.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De asemenea, pute\u021bi sus\u021bine performan\u021ba la sal\u0103 cu suplimente nutri\u021bionale:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Stimulentele pre-antrenament<\/strong><\/a> con\u021bin de obicei <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cafein\u0103<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/beta-alanine-120-tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beta alanin\u0103<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/taurine-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">taurin\u0103<\/a> \u0219i alte substan\u021be care v\u0103 vor stimula, v\u0103 vor ajuta s\u0103 v\u0103 preg\u0103ti\u021bi pentru antrenament \u0219i v\u0103 vor oferi o performan\u021b\u0103 fizic\u0103 mai bun\u0103.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a> sunt aminoacizi esen\u021biali pe care organismul \u00eei folose\u0219te ca surs\u0103 de energie \u00een timpul activit\u0103\u021bilor sportive. Gra\u021bie acestui lucru, pot contribui la protejarea mu\u0219chilor \u00eempotriva arderii de energie \u00een timpul sesiunilor foarte lungi \u0219i solicitante de antrenament.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/fueintra-workout-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B\u0103utura sport FueIntra Workout<\/strong><\/a> con\u021bine un amestec de carbohidra\u021bi, aminoacizi, magneziu \u0219i vitamina B6, care ofer\u0103 corpului energia \u0219i alte substan\u021be necesare \u00een timpul sporturilor. Acest lucru v\u0103 permite s\u0103 v\u0103 antrena\u021bi mai mult \u0219i mai tare.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Creatina<\/strong><\/a> poate sus\u021bine performan\u021ba fizic\u0103 prin regenerare ATP, \u00een special \u00een timpul intervalelor consecutive scurte de antrenament intens. Prin urmare va ajuta la cre\u0219terea for\u021bei.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pudra proteic\u0103<\/strong><\/a> ajut\u0103 la aportul de proteine post-antrenament \u0219i la recuperarea muscular\u0103 rapid\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi mai multe despre suplimentele pentru sportivi \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/suplimente-nutritionale-eficiente-i\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Suplimentele nutritive pentru antrenamente \u0219i cum s\u0103 le alege\u021bi?<\/strong><\/a> De asemenea, pute\u021bi descoperi cum s\u0103 alc\u0103tui\u021bi o diet\u0103 pentru dezvoltarea masei musculare din articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg\" alt=\"Suplimente pentru performan\u021b\u0103 sportiv\u0103\" class=\"wp-image-426178\" style=\"width:843px;height:563px\" title=\"Suplimente pentru performan\u021b\u0103 sportiv\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Daca_nu_respectati_o_data_planul_de_antrenament_nu_se_va_intampla_nimic\"><\/span>10. Dac\u0103 nu respecta\u021bi o dat\u0103 planul de antrenament, nu se va \u00eent\u00e2mpla nimic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un plan de antrenament sofisticat este excelent, dar cu siguran\u021b\u0103 nu ar trebui s\u0103 \u00eenceap\u0103 s\u0103 v\u0103 conduc\u0103 via\u021ba. <strong>De exemplu, dac\u0103 nu ave\u021bi cea mai bun\u0103 zi, nu ezita\u021bi s\u0103 s\u0103ri\u021bi peste un antrenament sau doar s\u0103 v\u0103 antrena\u021bi a\u0219a cum sim\u021bi\u021bi<\/strong> \u0219i nu v\u0103 \u00eenvinov\u0103\u021bi\u021bi pentru c\u0103 nu a\u021bi respectat planul 100%. Nu v\u0103 ve\u021bi pierde rezultatele imediat \u0219i v-a\u021bi putea sim\u021bi mai bine urm\u0103toarea zi \u0219i s\u0103 relua\u021bi de unde a\u021bi r\u0103mas. Acela\u0219i lucru este valabil \u0219i pentru femeile care se simt mai sl\u0103bite \u0219i mai obosite \u00een anumite stadii ale ciclului. Nu ar trebui s\u0103 fie prea dure cu ele \u00een timpul acestei perioade \u0219i dac\u0103 nu au chef de o sesiune obositoare de antrenament de for\u021b\u0103, o pot schimba cu o \u0219edin\u021b\u0103 de yoga, stretching sau cu o plimbare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu se \u00eent\u00e2mpl\u0103 nimic r\u0103u chiar dac\u0103 o boal\u0103 sau orice altceva v\u0103 scoate din joc pentru un timp. <strong>C\u00e2nd reveni\u021bi, nu trebuie s\u0103 gr\u0103bi\u021bi lucrurile \u0219i s\u0103 reveni\u021bi imediat la antrenament.<\/strong> Mai degrab\u0103, \u00eencepe\u021bi lent \u0219i ve\u021bi vedea c\u0103 memoria muscular\u0103 v\u0103 va aduce rapid la nivelul dinainte de pauz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre cum s\u0103 ave\u021bi grij\u0103 de voi nu doar fizic din articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/grija-de-sine-cum-sa-aveti-grija-de-voi-si-sa-obtineti-mai-multa-satisfactie-in-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Grija de sine: Cum s\u0103 ave\u021bi grij\u0103 de voi \u0219i s\u0103 ob\u021bine\u021bi mai mult\u0103 satisfac\u021bie \u00een via\u021b\u0103.<\/strong><\/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=\"Exemplu_de_plan_de_antrenament\"><\/span>Exemplu de plan de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u0103 lu\u0103m exemplul unui b\u0103rbat care se \u00eentoarce la antrenamente dup\u0103 o perioad\u0103 lung\u0103 de timp \u0219i  \u00ee\u0219i dore\u0219te \u00een special s\u0103 dezvolte mas\u0103 muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Are experien\u021b\u0103 anterioar\u0103 cu antrenamentul de for\u021b\u0103 \u0219i \u0219tie c\u0103 dezvolt\u0103 mas\u0103 muscular\u0103 destul de u\u0219or. Mai exact, \u0219i-a stabilit un obiectiv conform c\u0103ruia ar vrea <strong>s\u0103 c\u00e2\u0219tige 6 kg pe an, <\/strong>\u00een special \u00een mas\u0103 muscular\u0103 activ\u0103. SE bazeaz\u0103 pe faptul c\u0103 probabil nu va putea s\u0103 evite acumularea de gr\u0103simi \u00een timp ce dezvolt\u0103 mas\u0103 muscular\u0103. \u00cen fiecare lun\u0103, va merge la m\u0103sur\u0103ri InBody, care \u00eei va ar\u0103ta cantitatea actual\u0103 de gr\u0103simi \u0219i mu\u0219chi din corp.<\/li>\n\n\n\n<li>Folosind <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calculatorul<\/a>, \u00ee\u0219i calculeaz\u0103 aportul de energie \u0219i nutrien\u021bi. Apoi, <strong>\u00ee\u0219i adapteaz\u0103 dieta \u00een consecin\u021b\u0103.<\/strong><\/li>\n\n\n\n<li>Se g\u00e2nde\u0219te c\u00e2t timp are pentru a se antrena \u0219i ajunge la<strong> 4 antrenamente de 75 minute pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong> \u00ce\u0219i va antrena partea superioar\u0103 a corpului de 2 ori (umeri, spate, piept, bicep\u0219i, tricep\u0219i) \u0219i partea inferioar\u0103 a corpului de 2 ori (fese, coapse, gambe, abdomen).<\/li>\n\n\n\n<li>Alege\u021bi exerci\u021biile pentru fiecare antrenament (vezi tabel).<\/li>\n\n\n\n<li>Mai \u00eent\u00e2i, m\u0103sura\u021bi greutatea maxim\u0103 actual\u0103 \u0219i adapta\u021bi greutatea \u00een consecin\u021b\u0103. V\u0103 va calcula greutatea de antrenare la cap\u0103tul inferior al numerelor hipertrofice, <strong>60% din 1RM.<\/strong> Apoi greutatea va cre\u0219te treptat la 80% din 1RM \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 pe m\u0103sur\u0103 ce progresa\u021bi.<\/li>\n\n\n\n<li>Va <strong>men\u021bine num\u0103rul de repet\u0103ri la 8<\/strong> la \u00eenceput \u0219i ulterior va cre\u0219te la12.<\/li>\n\n\n\n<li>Va face la fel cu seturile, \u00eencep\u00e2nd cu 4. Va face o pauz\u0103 de aproximativ 2 minute \u00eentre ele.<\/li>\n\n\n\n<li>Va include o s\u0103pt\u0103m\u00e2n\u0103 de desc\u0103rcare la fiecare 4 s\u0103pt\u0103m\u00e2ni pentru a sus\u021bine procesul de adaptare.<\/li>\n\n\n\n<li>\u00cenainte de fiecare exerci\u021biu, mai \u00eent\u00e2i va face \u00eenc\u0103lzirea cu 1-2 seturi cu greut\u0103\u021bi mai mici (excep\u021bie fac exerci\u021biile abdominale).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Antrenament\/Timp liber<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Exerci\u021bii<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Greutate, num\u0103r de seturi \u0219i repet\u0103ri<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Luni<\/td><td class=\"has-text-align-center\" data-align=\"center\">Antrenament pentru partea inferioar\u0103 a corpului + abdomen<\/td><td class=\"has-text-align-center\" data-align=\"center\">genuflexiuni \u00een spate, \u00eendrept\u0103ri, ridic\u0103ri de bazin, extensii picioare, \u00eendoirea gleznelor cu haltera, \u00eendoirea genunchilor din at\u00e2rnat, plank (30\u201345 secunde), twist rusesc, abdomene la banc\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Picioare + fese: 60% din 1 RM, 4 seturi a c\u00e2te 8 repet\u0103ri cu 2 minute pauz\u0103 Exerci\u021bii abdominale: 4 seturi a c\u00e2te 10 repet\u0103ri (plank) cu 1 minut pauz\u0103 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mar\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Antrenament pentru partea superioar\u0103 a corpului<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ramat cu haltera din aplecat, overhead pull-downs, \u00eempins la piept, peck-deck, \u00eempins cu haltera la umeri, flutur\u0103ri cu gantere, extensii pentru tricep\u0219i cu gantere, kickbacks cu gantere, flexii pentru bicep\u0219i cu haltera, flexii hammer<\/td><td class=\"has-text-align-center\" data-align=\"center\">60% din 1 RM, 4 seturi a c\u00e2te 8 repet\u0103ri cu o pauz\u0103 de 2 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Miercuri<\/td><td class=\"has-text-align-center\" data-align=\"center\">Timp liber<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Joi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Antrenament pentru partea inferioar\u0103 a corpului + abdomen<\/td><td class=\"has-text-align-center\" data-align=\"center\">fand\u0103ri \u00een spate cu haltera, \u00eendrept\u0103ri rom\u00e2ne\u0219ti, \u00eempins pentru picioare, extensii picioare, \u00eendoiri gambe la aparat, tuck-ups, plank lateral (30-45 secunde pe fiecare parte), abdomene invers, foarfeca<\/td><td class=\"has-text-align-center\" data-align=\"center\">Picioare + fese: 60 % din 1 RM, 4 seturi a c\u00e2te 8 repet\u0103ri cu pauz\u0103 de 2 minute\nExerci\u021bii abdominale: 4 seturi a c\u00e2te 10 repet\u0103ri (plank) cu o pauz\u0103 de 1 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vineri<\/td><td class=\"has-text-align-center\" data-align=\"center\">Antrenament pentru partea superioar\u0103 a corpului<\/td><td class=\"has-text-align-center\" data-align=\"center\">Peck-Deck invers, ramat cu haltera din aplecat, flutur\u0103ri cu gantere pe banc\u0103, flutur\u0103ri pentru piept la scripete, \u00eempins \u00een stilul lui Arnold, \u00eendoiri cu gantere, trac\u021biuni pentru tricep\u0219i la scripete, \u00eempins fran\u021buzesc, flexii inverse cu haltera, flexii pentru bicep\u0219i la scripete<\/td><td class=\"has-text-align-center\" data-align=\"center\">60% din 1 RM, 4 seturi a c\u00e2te 8 repet\u0103ri cu o pauz\u0103 de 2 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e2mb\u0103t\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Timp liber<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Duminic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Timp liber<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gra\u021bie planului de antrenament, v\u0103 ve\u021bi antrena sistematic \u0219i ve\u021bi folosi timpul petrecut la sal\u0103 mai eficient. Odat\u0103 ce \u00eencepe\u021bi s\u0103 urma\u021bi planul nostru,<strong> \u00eencerca\u021bi s\u0103-l respecta\u021bi o perioad\u0103 mai lung\u0103 de timp.<\/strong> Dac\u0103 modifica\u021bi antrenamentul de la s\u0103pt\u0103m\u00e2n\u0103 la s\u0103pt\u0103m\u00e2n\u0103, niciodat\u0103 nu ve\u021bi \u0219ti ce func\u021bioneaz\u0103 cel mai bine pentru voi. Dar la fel de important este <strong>s\u0103 nu uita\u021bi s\u0103 cre\u0219te\u021bi treptat gradul de dificultate<\/strong> \u0219i s\u0103 face\u021bi alte modific\u0103ri necesare \u00een antrenamentul vostru care v\u0103 vor ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi \u00een timp. Apoi sus\u021bine\u021bi eforturile de la sal\u0103 cu nutri\u021bie \u0219i odihn\u0103 adecvate, care sunt esen\u021biale pentru regenerare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 ave\u021bi pe cineva \u00een cercul de prieteni care se antreneaz\u0103 \u0219i trebuie s\u0103-\u0219i organizeze antrenamentele, asigura\u021bi-v\u0103 c\u0103 \u00eei distribui\u021bi acest articol. Cu siguran\u021b\u0103 sfaturile practice \u00eel vor ajuta \u00een drumul spre realizarea obiectivelor sale.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ce ar trebui s\u0103 includ\u0103 un plan de antrenament pentru pierdere \u00een greutate, dezvoltare a masei musculare sau cre\u0219tere a for\u021bei? \u00cen articolul de ast\u0103zi, ve\u021bi descoperi un ghid pentru alc\u0103tuirea unui plan de antrenament personalizat.<\/p>\n","protected":false},"author":129,"featured_media":426013,"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":[7484,7262,6458],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-495168","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-de-forta","10":"tag-exercitii-ro","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate pentru sal\u0103? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce ar trebui s\u0103 includ\u0103 un plan de antrenament pentru pierdere \u00een greutate, dezvoltare a masei musculare sau cre\u0219tere a for\u021bei? \u00cen articolul de ast\u0103zi, ve\u021bi descoperi un ghid pentru alc\u0103tuirea unui plan de antrenament personalizat.\" \/>\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\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate pentru sal\u0103? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ce ar trebui s\u0103 includ\u0103 un plan de antrenament pentru pierdere \u00een greutate, dezvoltare a masei musculare sau cre\u0219tere a for\u021bei? \u00cen articolul de ast\u0103zi, ve\u021bi descoperi un ghid pentru alc\u0103tuirea unui plan de antrenament personalizat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-13T11:18:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-29T07:16:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-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=\"30 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate pentru sal\u0103?\",\"datePublished\":\"2023-09-13T11:18:00+00:00\",\"dateModified\":\"2024-03-29T07:16:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\"},\"wordCount\":6009,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"keywords\":[\"antrenament\",\"antrenament de for\u021b\u0103\",\"exerci\u021bii\"],\"articleSection\":[\"Antrenamente si exerci\u021bii fizice\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\",\"name\":\"Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate pentru sal\u0103? 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