{"id":499367,"date":"2023-10-04T09:28:47","date_gmt":"2023-10-04T07:28:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=499367"},"modified":"2024-05-27T18:48:00","modified_gmt":"2024-05-27T16:48:00","slug":"10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/","title":{"rendered":"Cum s\u0103 face\u021bi mi\u0219care cu dureri de genunchi? 7 Activit\u0103\u021bi sportive potrivite"},"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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#De_ce_sa_faceti_exercitii_fizice_atunci_cand_va_dor_genunchii\" title=\"De ce s\u0103 face\u021bi exerci\u021bii fizice atunci c\u00e2nd v\u0103 dor genunchii?\">De ce s\u0103 face\u021bi exerci\u021bii fizice atunci c\u00e2nd v\u0103 dor genunchii?<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#7_tipuri_de_activitati_sportive_potrivite\" title=\"7 tipuri de activit\u0103\u021bi sportive potrivite\">7 tipuri de activit\u0103\u021bi sportive potrivite<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#1_Inotul\" title=\"1. \u00cenotul\">1. \u00cenotul<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#2_Plimbare_cu_sau_fara_bete_de_trekking\" title=\"2. Plimbare cu sau f\u0103r\u0103 be\u021be de trekking\">2. Plimbare cu sau f\u0103r\u0103 be\u021be de trekking<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#3_Mersul_cu_bicicleta_sau_folosirea_unei_biciclete_fitness\" title=\"3. Mersul cu bicicleta sau folosirea unei biciclete fitness\">3. Mersul cu bicicleta sau folosirea unei biciclete fitness<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#4_Yoga_sau_Pilates\" title=\"4. Yoga sau Pilates\">4. Yoga sau Pilates<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#5_Exercitiile_de_masaj\" title=\"5. Exerci\u021biile de masaj\">5. Exerci\u021biile de masaj<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#6_Stretching_si_exercitii_de_relaxare\" title=\"6. Stretching \u0219i exerci\u021bii de relaxare\">6. Stretching \u0219i exerci\u021bii de relaxare<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#7_Exercitii_de_recuperare\" title=\"7. Exerci\u021bii de recuperare\">7. Exerci\u021bii de recuperare<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#Activitati_sportive_nepotrivite\" title=\"Activit\u0103\u021bi sportive nepotrivite\">Activit\u0103\u021bi sportive nepotrivite<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#Am_abordat_probleme_legate_de_sistemul_musculo-scheletic_si_in_alte_articole\" title=\"Am abordat probleme legate de sistemul musculo-scheletic \u0219i \u00een alte articole:\">Am abordat probleme legate de sistemul musculo-scheletic \u0219i \u00een alte articole:<\/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\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aproape toat\u0103 lumea se confrunt\u0103 cu dureri de genunchi la un moment dat \u00een via\u021b\u0103. Nu este chiar pl\u0103cut c\u00e2nd <strong>dintr-o dat\u0103 nu v\u0103 pute\u021bi bucura pe deplin de sport<\/strong> \u0219i chiar \u0219i mi\u0219c\u0103rile zilnice ocazionale devin problematice. Cu toate acestea, \u00eenc\u0103 exist\u0103 o mul\u021bime de modalit\u0103\u021bi de a r\u0103m\u00e2ne activi din punct de vedere fizic. Solu\u021bia const\u0103 \u00een <strong>alegerea unor tipuri specifice de exerci\u021bii care nu pun at\u00e2t de mult\u0103 presiune pe genunchi<\/strong>. Dac\u0103 aborda\u021bi corect aceast\u0103 problem\u0103, aceste activit\u0103\u021bi pot ajuta chiar la redob\u00e2ndirea mobilit\u0103\u021bii normale \u0219i a func\u021biei articulare.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_sa_faceti_exercitii_fizice_atunci_cand_va_dor_genunchii\"><\/span>De ce s\u0103 face\u021bi exerci\u021bii fizice atunci c\u00e2nd v\u0103 dor genunchii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate v-a\u021bi g\u00e2ndit imediat c\u0103 atunci c\u00e2nd v\u0103 dor genunchii, e mai bine s\u0103-i l\u0103sa\u021bi s\u0103 se odihneasc\u0103. Acest lucru este valabil pentru durerea acut\u0103 cauzat\u0103 de leziuni, dar c\u00e2nd vine vorba de durerea cronic\u0103 (pe termen lung) la genunchi, <strong>activitatea redus\u0103 poate duce la rigiditate \u0219i mobilitate redus\u0103<\/strong>. A\u0219adar, exerci\u021biile potrivite recomandate de un kinetoterapeut pot ajuta la \u00eent\u0103rirea mu\u0219chilor, tendoanelor, ligamentelor \u0219i a altor structuri de sus\u021binere din jurul genunchiului. \u00cen plus, \u00een timpul mi\u0219c\u0103rii, acestea sunt lubrifiate de lichidul sinovial, ceea ce reduce frecarea dintre suprafe\u021bele articulare. Acest lucru este esen\u021bial pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii cartilajului. \u00cen cele din urm\u0103, mi\u0219carea corespunz\u0103toare v\u0103 poate ajuta s\u0103 v\u0103 <strong>rec\u0103p\u0103ta\u021bi treptat puterea \u0219i mobilitatea genunchilor<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, <strong>este important pentru bun\u0103starea voastr\u0103 general\u0103 fizic\u0103 \u0219i mental\u0103 s\u0103 v\u0103 implica\u021bi \u00eentr-o activitate fizic\u0103 regulat\u0103, cel pu\u021bin 150 de minute pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Totu\u0219i, asta nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 ridica\u021bi greut\u0103\u021bi la sal\u0103 timp de 2 ore la r\u00e2nd. Chiar \u0219i o plimbare, o scurt\u0103 plimbare cu bicicleta sau unele \u00eentinderi conteaz\u0103. De aceea este esen\u021bial ca fiecare s\u0103-\u0219i g\u0103seasc\u0103 o activitate care s\u0103 i se potriveasc\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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>Dac\u0103 sunte\u021bi curio\u0219i s\u0103 afla\u021bi despre cele mai frecvente cauze ale durerii \u0219i ale trosnitului la nivelul genunchiului, ve\u021bi g\u0103si mai multe informa\u021bii \u00een articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/trosnitul-genunchilor-si-durerea-cauze-comune-si-exercitii-potrivite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Trosnitul genunchilor \u0219i durerea: cauze comune \u0219i exerci\u021bii potrivite.<\/strong><\/a><\/li>\n\n\n\n<li>Am aprofundat \u0219i mai mult problema trosnitului articula\u021biilor \u00een articolul nostru intitulat: <a href=\"https:\/\/gymbeam.ro\/blog\/10-tipuri-de-exercitii-care-previn-trosniturile-si-durerile-de-genunchi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Trosnitul articula\u021biilor: un fenomen comun sau un avertisment al unei probleme?<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1124x749.jpeg\" alt=\"Exerci\u021bii fizice cu genunchi durero\u0219i\" class=\"wp-image-491642\" title=\"Exerci\u021bii fizice cu genunchi durero\u0219i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-2048x1365.jpeg 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=\"7_tipuri_de_activitati_sportive_potrivite\"><\/span>7 tipuri de activit\u0103\u021bi sportive potrivite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 ave\u021bi probleme cu genunchii pe termen lung, <strong>consulta\u021bi \u00eentotdeauna un medic sau kinetoterapeut \u00eenainte de a v\u0103 implica \u00een orice sport<\/strong>. Ace\u0219tia pot oferi cele mai bune sfaturi pe baza unui diagnostic de mi\u0219care \u0219i a unei evalu\u0103ri cuprinz\u0103toare a problemei voastre. Ei v\u0103 vor ghida s\u0103 afla\u021bi ceea ce este potrivit pentru voi \u0219i ceea ce trebuie s\u0103 evita\u021bi. Preferin\u021bele \u0219i nevoile fiec\u0103ruia variaz\u0103 \u0219i depinde \u00eentotdeauna de situa\u021bia voastr\u0103 individual\u0103. Dac\u0103 \u00eencerca\u021bi oricare dintre tipurile de activit\u0103\u021bi de mi\u0219care de mai jos \u0219i experimenta\u021bi o cre\u0219tere semnificativ\u0103 a disconfortului, lua\u021bi \u00een considerare reducerea intensit\u0103\u021bii, a intervalului de mi\u0219care sau a num\u0103rului de repet\u0103ri. Dac\u0103 durerea persist\u0103, este mai bine s\u0103 v\u0103 opri\u021bi \u0219i s\u0103 \u00eencerca\u021bi altceva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cencepe\u021bi u\u0219or o nou\u0103 activitate sportiv\u0103. Efectua\u021bi \u00eentotdeauna \u00eenc\u0103lzirea \u0219i pu\u021bin stretching \u00eenainte de a \u00eencepe. <strong>Cre\u0219te\u021bi treptat durata, intensitatea sau num\u0103rul de repet\u0103ri \u00een func\u021bie de modul \u00een care genunchii vo\u0219tri reac\u021bioneaz\u0103<\/strong>. Acest lucru ar putea introduce un nou tip de stres \u00een corp la care acesta trebuie s\u0103 se adapteze. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 exerci\u021biile fizice potrivite, v\u0103 pute\u021bi sus\u021bine genunchii \u0219i cu ajutorul suplimentelor pentru articula\u021bii. Pentru a v\u0103 ajuta s\u0103 alege\u021bi un supliment de \u00eenalt\u0103 calitate, consulta\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-bun-supliment-pentru-articulatii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alege\u021bi cel mai bun supliment pentru articula\u021bii?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5358,6415,8059,36322,62371,64375\" ><\/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=\"1_Inotul\"><\/span>1. \u00cenotul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenotul este o activitate cardio ideal\u0103 pe care o pute\u021bi practica de obicei chiar \u0219i atunci c\u00e2nd ave\u021bi probleme la genunchi. Deoarece <strong>apa v\u0103 sus\u021bine, se pune mai pu\u021bin\u0103 presiune asupra articula\u021biilor<\/strong> \u00een compara\u021bie cu activit\u0103\u021bi precum alergatul. \u00cen plus, <strong>ve\u021bi lucra la gama articular\u0103 de mi\u0219care \u0219i flexibilitate<\/strong> \u00een acest sens. Cu fiecare lovitur\u0103, dep\u0103\u0219i\u021bi \u0219i rezisten\u021ba la ap\u0103, ceea ce duce la \u00eent\u0103rirea general\u0103 a corpului. \u00cenotul are avantajul suplimentar de a \u00eentinde mu\u0219chii pieptului, care pot fi adesea scurta\u021bi \u0219i de a lucra mu\u0219chii sl\u0103bi\u021bi dintre omopla\u021bi. Acest lucru poate contribui la o postur\u0103 mai bun\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 \u00eenotul obi\u0219nuit, pute\u021bi \u00eencerca \u0219i diverse cursuri pe baz\u0103 de ap\u0103, cum ar fi aerobic sau antrenament de for\u021b\u0103 acvatic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eenc\u0103 nu sunte\u021bi siguri dac\u0103 s\u0103 acorda\u021bi o \u0219ans\u0103 \u00eenotului, s-ar putea s\u0103 v\u0103 conving\u0103 articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/8-beneficii-ale-inotului-care-o-sa-va-faca-sa-mergeti-la-piscina\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 Beneficii ale \u00eenotului care o s\u0103 v\u0103 fac\u0103 s\u0103 merge\u021bi la piscin\u0103.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1124x749.jpg\" alt=\"Durerea de genunchi \u0219i \u00eenotul\" class=\"wp-image-491660\" title=\"Durerea de genunchi \u0219i \u00eenotul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Plimbare_cu_sau_fara_bete_de_trekking\"><\/span>2. Plimbare cu sau f\u0103r\u0103 be\u021be de trekking<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mersul regulat este cea mai <strong>natural\u0103 activitate<\/strong> pentru corpul uman, deoarece nu \u00eencordeaz\u0103 at\u00e2t de mult sistemul musculo-scheletic, ci mi\u0219c\u0103 eficient articula\u021biile pentru a le <strong>lubrifia cu lichid sinovial<\/strong>. \u00cen afar\u0103 de lubrifierea articula\u021biilor, acest fluid hr\u0103ne\u0219te \u0219i cartilajele, care nu au propriul aport de s\u00e2nge. Prin urmare, nutrien\u021bii ajung la acestea \u00een primul r\u00e2nd \u00een timp ce v\u0103 deplasa\u021bi. De aceea este important s\u0103 r\u0103m\u00e2ne\u021bi activi, chiar dac\u0103 genunchii no\u0219tri nu func\u021bioneaz\u0103 la fel de bine ca \u00eenainte. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, atunci c\u00e2nd porni\u021bi \u00een drume\u021bii mai lungi, este \u00eentotdeauna recomandat s\u0103 lua\u021bi cu voi <strong>be\u021be de trekking sau de mers nordic<\/strong>. Cu ajutorul acestora, implica\u021bi mu\u0219chii de sus a corpului \u00een timp ce merge\u021bi. Acest lucru reduce greutatea pe genunchi \u0219i \u0219olduri \u0219i, probabil, va cre\u0219te \u0219i viteza. Mersul cu be\u021be, \u00een special de mers nordic, este adesea recomandat de medicii ortopezi persoanelor cu osteoporoz\u0103, artrit\u0103 sau alte afec\u021biuni musculo-scheletice, \u00een special probleme legate de articula\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi curio\u0219i ce beneficii v\u0103 poate aduce drume\u021bia, citi\u021bi articolul nostru intitulat: <a href=\"https:\/\/gymbeam.ro\/blog\/bunastare-psihica-pierdere-in-greutate-si-somn-de-calitate-ce-alte-beneficii-ofera-iesirile-in-aer-liber\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bun\u0103stare psihic\u0103, pierdere \u00een greutate \u0219i somn de calitate. Ce alte beneficii ofer\u0103 ie\u0219irile \u00een aer liber?  Care sunt alte beneficii ale ie\u0219irii \u00een aer liber?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1124x749.jpg\" alt=\"Mersul pe jos \u0219i durerea de genunchi\" class=\"wp-image-491676\" title=\"Mersul pe jos \u0219i durerea de genunchi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-2048x1365.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=\"3_Mersul_cu_bicicleta_sau_folosirea_unei_biciclete_fitness\"><\/span>3. Mersul cu bicicleta sau folosirea unei biciclete fitness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ciclismul, fie c\u0103 este \u00een aer liber sau pe o biciclet\u0103 fitness, este o alt\u0103 activitate de rezisten\u021b\u0103 care este recomandat\u0103 \u00een mod obi\u0219nuit persoanelor cu genunchi problematici. Similar cu \u00eenotul \u0219i mersul pe jos, <a href=\"https:\/\/gymbeam.ro\/blog\/mersul-pe-bicicleta-poate-ajuta-la-tonifierea-picioarelor-feselor-si-la-pierderea-in-greutate-ce-alte-beneficii-mai-aduce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mersul pe biciclet\u0103<\/a>&nbsp;<strong>nu impune o presiune la fel de mare asupra articula\u021biilor<\/strong>. Mersul pe biciclet\u0103 faciliteaz\u0103, de asemenea, lubrifierea articula\u021biilor \u0219i \u00eent\u0103re\u0219te mu\u0219chii \u0219i ligamentele din jurul genunchilor. Acest lucru poate contribui la \u00eembun\u0103t\u0103\u021birea func\u021bionalit\u0103\u021bii generale a articula\u021biei. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd merge\u021bi cu bicicleta, cel mai bine este s\u0103 alege\u021bi <strong>drumuri bine asfaltate \u0219i piste de biciclete<\/strong>. Este recomandat s\u0103 evita\u021bi potecile \u0219i drumurile forestiere, deoarece gropile mari sau suprafe\u021bele neuniforme ar putea \u00eenr\u0103ut\u0103\u021bi starea genunchilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi g\u0103si toate lucrurile recomandate de adus \u00eentr-o excursie cu bicicleta \u0219i sfaturi despre cum s\u0103 pedala\u021bi \u00een siguran\u021b\u0103 \u00een articolul nostru intitulat: <a href=\"https:\/\/gymbeam.ro\/blog\/cum-va-puteti-bucura-de-o-plimbare-cu-bicicleta-in-siguranta-7-sfaturi-pentru-ciclistii-incepatori-si-avansati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum v\u0103 pute\u021bi bucura de o plimbare cu bicicleta \u00een siguran\u021b\u0103? 7 sfaturi pentru cicli\u0219tii \u00eencep\u0103tori \u0219i avansa\u021bi.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image.png\" alt=\"Ciclismul \u0219i durerea de genunchi\" class=\"wp-image-491692\" title=\"Ciclismul \u0219i durerea de genunchi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Yoga_sau_Pilates\"><\/span>4. Yoga sau Pilates<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Yoga nu este doar un simplu stretching. Este o activitate care se concentreaz\u0103 pe <strong>gama de mi\u0219care a articula\u021biilor, \u00eembun\u0103t\u0103\u021be\u0219te flexibilitatea \u0219i postura corpului<\/strong>, relax\u00e2nd \u0219i \u00eent\u0103rind simultan mu\u0219chii. Pilates ofer\u0103 \u0219i acesta efecte similare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 confrunta\u021bi cu dureri de genunchi, este posibil s\u0103 nu pute\u021bi efectua toate posturile yoga, \u00een special cele care implic\u0103 \u00eendoirea extrem\u0103 a genunchiului. Cu toate acestea, yoga poate fi \u00een continuare benefic\u0103 pentru voi. Pute\u021bi \u00eencepe cu <strong><a href=\"https:\/\/gymbeam.ro\/blog\/9-tipuri-de-yoga-si-beneficiile-lor-pentru-sanatatea-fizica-si-mintala\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tipuri de yoga<\/a> mai u\u0219oare sau<\/strong> <strong>meditative<\/strong>, cum ar fi Hatha, Iyengar sau Kundalini. Ideal ar fi s\u0103 participa\u021bi la o clas\u0103 ghidat\u0103 de un instructor cu experien\u021b\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre yoga \u0219i beneficiile sale pentru s\u0103n\u0103tate, citi\u021bi articolul nostru intitulat: <a href=\"https:\/\/gymbeam.ro\/blog\/yoga-cheia-catre-un-echilibru-fizic-si-mintal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Yoga: Cheia c\u0103tre echilibrului fizic \u0219i mental.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1124x749.jpg\" alt=\"Yoga \u0219i durerea de genunchi\" class=\"wp-image-491713\" title=\"Yoga \u0219i durerea de genunchi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-2048x1365.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=\"5_Exercitiile_de_masaj\"><\/span>5. Exerci\u021biile de masaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masarea mu\u0219chilor picioarelor poate ajuta la eliberarea mu\u0219chilor rigizi care ar putea contribui la durerea de genunchi. Pute\u021bi face acest lucru folosind o <a href=\"https:\/\/gymbeam.ro\/rola-de-exercitii-foam-roller-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rol\u0103 de spum\u0103<\/a> sau o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/minge-de-masaj-flexball-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">minge de masaj<\/a>. Aceste instrumente sunt ideale pentru relaxarea mu\u0219chilor gluteali, ai coapselor \u0219i gambelor.<\/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>A\u0219eza\u021bi <strong>rola sau mingea<\/strong> sub mu\u0219chiul pe care dori\u021bi s\u0103-l masa\u021bi, apoi ap\u0103sa\u021bi u\u0219or pe aceasta folosind propria greutate corporal\u0103 \u0219i mi\u0219ca\u021bi-v\u0103 corpul \u00een diferite direc\u021bii. Pute\u021bi controla intensitatea masajului regl\u00e2nd presiunea pe care o aplica\u021bi mu\u0219chiului pe instrument.<\/li>\n\n\n\n<li>\u00cen acela\u0219i mod, pute\u021bi folosi un <a href=\"https:\/\/gymbeam.ro\/bat-de-masaj-roller-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0103\u021b de masaj<\/strong><\/a>&nbsp;sau un <a href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pistol de masaj<\/strong><\/a>. Cu toate acestea, atunci c\u00e2nd utiliza\u021bi pistolul de masaj, concentra\u021bi-v\u0103 doar asupra mu\u0219chilor, care sunt \u021besuturile moi, \u0219i evita\u021bi oasele \u0219i articula\u021biile.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Instrumentele de masaj sunt, de asemenea, ideale pentru a v\u0103 sus\u021bine regenerarea corpului. Pute\u021bi afla cum s\u0103 le folosi\u021bi \u00een articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1124x749.jpg\" alt=\"Exerci\u021biile de masaj atunci c\u00e2nd v\u0103 dor genunchii\" class=\"wp-image-491731\" title=\"Exerci\u021biile de masaj atunci c\u00e2nd v\u0103 dor genunchii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Stretching_si_exercitii_de_relaxare\"><\/span>6. Stretching \u0219i exerci\u021bii de relaxare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile de stretching pot ajuta la<strong> cre\u0219terea flexibilit\u0103\u021bii musculare, asigur\u00e2ndu-se c\u0103 nu limiteaz\u0103 func\u021bia genunchilor<\/strong>. Problema durerii de genunchi poate proveni din mu\u0219chii scurta\u021bi din fa\u021b\u0103 (cvadriceps) sau din spate (ischiogambieri) ai coapselor. Pute\u021bi introduce unele dintre exerci\u021biile de mai jos \u00een rutina voastr\u0103 de antrenament, deoarece acestea sunt \u00een general recomandate chiar \u0219i \u00een timpul programelor de recuperare. Cu toate acestea, este recomandabil s\u0103 consulta\u021bi un medic ortoped sau un kinetoterapeut cu privire la c\u00e2t de potrivite sunt acestea pentru voi.<\/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 toate exerci\u021biile, este important s\u0103 \u021bine\u021bi pozi\u021bia de <strong>\u00eentindere<\/strong> timp de <strong>20 p\u00e2n\u0103 la 60 de secunde<\/strong> \u0219i s\u0103 o repeta\u021bi de cel pu\u021bin 3 ori.Gre\u0219eli frecvente: gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\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. \u00centinderea cvadriceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Sta\u021bi \u00een picioare, apoi \u00eendoi\u021bi genunchiul unui picior \u0219i folosi\u021bi m\u00e2na pentru a trage piciorul \u00een sus spre fesieri (sau at\u00e2t c\u00e2t v\u0103 permite genunchiul). Pe parcursul exerci\u021biului, \u00eencerca\u021bi s\u0103 \u021bine\u021bi genunchii apropia\u021bi. Piciorul pe care sta\u021bi poate fi u\u0219or \u00eendoit.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi \u00een mod controlat \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 20 de secunde. Apoi schimba\u021bi picioarele. Dac\u0103 ave\u021bi dificult\u0103\u021bi \u00een men\u021binerea echilibrului, v\u0103 pute\u021bi \u021bine de un scaun sau de o bar\u0103 pentru sprijin.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Genunchi prea dep\u0103rta\u021bi, pozi\u021bie aplecat\u0103 \u00een fa\u021b\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/1-Protazeni-kvadricepsu.gif\" alt=\"Exerci\u021biu pentru \u00eentinderea coapselor\" class=\"wp-image-491751\" title=\"Exerci\u021biu pentru \u00eentinderea coapselor\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u00centinderea ischiogambierilor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Sta\u021bi drept, cu picioarele adunate. Apoi face\u021bi un pas mic \u00eenainte cu un picior, apleca\u021bi-v\u0103 \u00eenainte, men\u021bin\u00e2nd spatele drept, ridica\u021bi degetele piciorului din fa\u021b\u0103 \u0219i \u00eencerca\u021bi s\u0103 ajunge\u021bi la el cu m\u00e2inile. Piciorul din fa\u021b\u0103 este extins, iar piciorul din spate este u\u0219or \u00eendoit.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi \u00een mod controlat \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 20 de secunde. Apoi schimba\u021bi picioarele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> gam\u0103 insuficient\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/2-Protazeni-hamstringu.gif\" alt=\"\u00centinderea ischio-gambierilor\" class=\"wp-image-491767\" title=\"\u00centinderea ischio-gambierilor\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u00centinderea ischiogambieri din pozi\u021bia culcat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> \u00centinde\u021bi-v\u0103 cu spatele pe o <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a>, ridica\u021bi piciorul, \u00eendoi\u021bi-l u\u0219or \u0219i folosi\u021bi-v\u0103 m\u00e2inile pentru a-l trage cu c\u00e2\u021biva centimetri mai aproape de piept.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> La fiecare expira\u021bie, \u00eencerca\u021bi s\u0103 trage\u021bi piciorul mai aproape. Continua\u021bi \u00een acest fel timp de cel pu\u021bin 20 de secunde. Apoi schimba\u021bi picioarele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 insuficient\u0103 de mi\u0219care, ridicarea p\u0103r\u021bii inferioare a spatelui de pe saltea.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/3-Protazeni-hamstringu-stretch.gif\" alt=\"\u00centinderea ischio-gambierilor din pozi\u021bia culcat\" class=\"wp-image-491784\" title=\"\u00centinderea ischio-gambierilor din pozi\u021bia culcat\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u00centinderea gambei<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Sta\u021bi cu fa\u021ba la perete sau un suport de bare (aproximativ la nivelul umerilor). Face\u021bi un pas \u00eenainte cu un picior \u0219i \u00eendoi\u021bi-l u\u0219or la nivelul genunchilor \u00een timp ce \u021bine\u021bi piciorul din spate \u00eentins. Apoi, apleca\u021bi-v\u0103 u\u0219or \u00eenainte, \u00eentinde\u021bi-v\u0103 bra\u021bele \u0219i fie plasa\u021bi palmele de perete, fie prinde\u021bi bara cu m\u00e2inile. T\u0103lpile voastre trebuie s\u0103 fie \u00een contact cu podeaua.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi \u00een mod controlat \u0219i concentra\u021bi-v\u0103 pe \u00eentinderea gambei piciorului din spate. Men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 20 de secunde, apoi schimba\u021bi picioarele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> gam\u0103 insuficient\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/4-Protazeni-lytka.gif\" alt=\"\u00centinderea gambei\" class=\"wp-image-491800\" title=\"\u00centinderea gambei\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Exercitii_de_recuperare\"><\/span>7. Exerci\u021bii de recuperare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceste exerci\u021bii sunt ideale pentru <strong>\u00eent\u0103rirea mu\u0219chilor membrelor inferioare \u0219i a ligamentelor genunchiului<\/strong> (ligamentele \u00eencruci\u0219ate anterioare sau posterioare). Aceste ligamente sunt esen\u021biale pentru flexibilitatea \u0219i stabilitatea \u00eentregului genunchi, a\u0219a c\u0103 este important s\u0103 le men\u021bine\u021bi puternice \u0219i flexibile.<\/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. Flexii de picioare din \u0219ezut<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Sta\u021bi a\u0219eza\u021bi pe un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/saltea-yoga-mint-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a>&nbsp;cu picioarele \u00eentinse \u0219i spatele drept. Pune\u021bi m\u00e2inile la spate pentru a v\u0103 sus\u021bine.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cen momentul expir\u0103rii, ridica\u021bi un picior \u00eentins la c\u00e2\u021biva centimetri de pe saltea \u00eentr-un mod controlat \u0219i lent. \u021aine\u021bi aceast\u0103 pozi\u021bie timp de 1-2 secunde, apoi cobor\u00e2\u021bi piciorul \u00eenapoi la sol \u0219i continua\u021bi cu urm\u0103toarea repetare. Schimba\u021bi picioarele dup\u0103 finalizarea seriei.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/5-Zvedani-natazenej-nohy-v-sede.gif\" alt=\"Exerci\u021bii de \u00eent\u0103rire a genunchiului\" class=\"wp-image-491818\" title=\"Exerci\u021bii de \u00eent\u0103rire a genunchiului\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u00cendreptarea piciorului cu ajutorul rolei de spum\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> A\u0219eza\u021bi-v\u0103 pe un <a href=\"https:\/\/gymbeam.ro\/saltea-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a>&nbsp;cu spatele drept \u0219i pune\u021bi m\u00e2inile la spate pentru a v\u0103 sus\u021bine. \u00cendoi\u021bi un picior \u0219i pozi\u021biona\u021bi o <a href=\"https:\/\/gymbeam.ro\/rola-de-exercitii-foam-roller-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rol\u0103 de spum\u0103<\/a>&nbsp;cu o suprafa\u021b\u0103 neted\u0103 sub genunchiul celuilalt picior.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Dup\u0103 expira\u021bie, \u00eendrepta\u021bi \u00eencet piciorul care se sprijin\u0103 pe rola de spum\u0103 \u00eentr-un mod controlat. \u021aine\u021bi aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi \u00eentoarce\u021bi-l \u00een pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare. Schimba\u021bi picioarele dup\u0103 finalizarea seriei.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/6-Narovnani-nohy.gif\" alt=\"Exerci\u021biu de \u00eent\u0103rire a genunchiului cu ajutorul rolei de spum\u0103\" class=\"wp-image-491834\" title=\"Exerci\u021biu de \u00eent\u0103rire a genunchiului cu ajutorul rolei de spum\u0103\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Podul de jos<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> \u00centinde\u021bi-v\u0103 pe spate, cu bra\u021bele sprijinite de-a lungul corpului, cu palmele pe p\u0103m\u00e2nt. \u00cendoi\u021bi genunchii, aduc\u00e2nd-i spre \u0219olduri \u0219i \u021bine\u021bi picioarele pe suprafa\u021ba de contact.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Prin activarea mu\u0219chilor fesieri \u0219i posterior al coapsei, ridica\u021bi pelvisul \u00een sus. \u00cen pozi\u021bia superioar\u0103, concentra\u021bi-v\u0103 pe contractarea mu\u0219chilor fesieri. \u021aine\u021bi aceast\u0103 pozi\u021bie timp de o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi pelvisul \u00een jos \u00eentr-un mod controlat. Continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/07-Bridge.gif\" alt=\"Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi genunchii?\" class=\"wp-image-491850\" title=\"Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi genunchii?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Ridicarea piciorului din pozi\u021bia \u00eentins pe lateral\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte cu bra\u021bul inferior sus\u021bin\u00e2ndu-v\u0103 capul iar bra\u021bul superior \u00eendoit, cu palma pe p\u0103m\u00e2nt. \u00cendoi\u021bi piciorul inferior la nivelul genunchilor \u0219i men\u021bine\u021bi piciorul superior \u00eentins.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cen momentul expir\u0103rii, ridica\u021bi piciorul superior \u00eentins \u00een sus (la cel pu\u021bin 30 cm de la sol), apoi cobor\u00e2\u021bi-l \u00een mod controlat. Continua\u021bi imediat cu urm\u0103toarea repetare. Schimba\u021bi partea dup\u0103 finalizarea seriei.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: gam\u0103 limitat\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/8-Zvedani-natazenej-nohy-na-boku.gif\" alt=\"Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi partea lateral\u0103 a genunchiului?\" class=\"wp-image-491868\" title=\"Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi partea lateral\u0103 a genunchiului?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Pres\u0103 pentru picioare cu benzi elastice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> \u00centinde\u021bi-v\u0103 cu spatele pe un <a href=\"https:\/\/gymbeam.ro\/covoras-pliabil-pentru-fitness-yoga-mat-gymbeam-black.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a>. Apoi \u00eendoi\u021bi un picior \u0219i aduce\u021bi genunchiul spre piept. Lua\u021bi o <a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-2-gymbeam.html\" class=\"ek-link\">band\u0103 elastic\u0103 lung\u0103<\/a>, \u021bine\u021bi-o cu m\u00e2inile de capete \u0219i ag\u0103\u021ba\u021bi partea de mijloc a acesteia \u00een jurul labei piciorului \u00eendoit.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cen momentul expir\u0103rii, \u00eempinge\u021bi-v\u0103 piciorul pe banda elastic\u0103 \u0219i \u00eendrepta\u021bi-l. Apoi \u00eentoarce\u021bi-l \u00een pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare. Schimba\u021bi picioarele dup\u0103 finalizarea \u00eentregii serii.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: gam\u0103 limitat\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/9-Leg-press-s-gumou.gif\" alt=\"Cum se efectueaz\u0103 o pres\u0103 de picioare cu benzi elastice?\" class=\"wp-image-491885\" title=\"Cum se efectueaz\u0103 o pres\u0103 de picioare cu benzi elastice?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Ridic\u0103ri de gambe<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia de \u00eenceput:<\/strong> Sta\u021bi drept cu m\u00e2inile a\u0219ezate pe \u0219olduri.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce v\u0103 ridica\u021bi c\u0103lc\u00e2iele de pe sol \u0219i muta\u021bi greutatea corpului pe degetele de la picioare. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: gam\u0103 limitat\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/10-Calf-raise.gif\" alt=\"Cum se efectueaz\u0103 ridic\u0103rile de gambe?\" class=\"wp-image-491901\" title=\"Cum se efectueaz\u0103 ridic\u0103rile de gambe?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Activitati_sportive_nepotrivite\"><\/span>Activit\u0103\u021bi sportive nepotrivite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unele activit\u0103\u021bi sportive sunt <strong>nepotrivite atunci c\u00e2nd v\u0103 confrunta\u021bi cu problemele la nivelul genunchilor<\/strong>. Acestea pot duce la agravarea durerii \u0219i a altor simptome. La fel ca \u0219i \u00een cazul exerci\u021biilor potrivite, acestea se bazeaz\u0103 \u00eentotdeauna pe considera\u021bii individuale \u0219i recomand\u0103ri din partea unui medic. Acestea fiind spuse, pentru unele persoane cu probleme de genunchi, chiar \u0219i aceste tipuri de sport pot fi potrivite. <span class=\"tadv-color\" 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<ul class=\"wp-block-list\">\n<li>Asta \u00eenseamn\u0103 <strong>exerci\u021bii cu un impact mare asupra articula\u021biilor<\/strong> (activit\u0103\u021bi cu impact mare).<\/li>\n\n\n\n<li>Acestea includ activit\u0103\u021bi precum s\u0103rituri, genuflexiuni, fand\u0103ri cu s\u0103ritur\u0103, schi, snowboarding, alergare, CrossFit, <a href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103ritul la coard\u0103<\/a>, fotbal, baschet, tenis \u0219i alte sporturi de echip\u0103.<\/li>\n\n\n\n<li>Cu toate acestea, dac\u0103 nu ave\u021bi probleme grave la genunchi, este suficient s\u0103 v\u0103 sus\u021bine\u021bi genunchii cu un <a href=\"https:\/\/gymbeam.ro\/bandaj-din-neopren-pentru-genunchi-conquer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bandaj pentru genunchi<\/a>&nbsp;sau s\u0103 aplica\u021bi o <a href=\"https:\/\/gymbeam.ro\/banda-kinesiologica-k-tape-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 adeziv\u0103<\/a>&nbsp;(de preferin\u021b\u0103 de c\u0103tre un profesionist) \u00een timpul acestor activit\u0103\u021bi.<\/li>\n\n\n\n<li>Pe de alt\u0103 parte, <strong>persoanele cu genunchi s\u0103n\u0103to\u0219i vor g\u0103si aceste activit\u0103\u021bi cu adev\u0103rat benefice<\/strong>. Atunci c\u00e2nd sunt efectuate cu modera\u021bie, acestea servesc ca preven\u021bie excelent\u0103 pentru problemele legate de articula\u021bii, deoarece ajut\u0103 la \u00eent\u0103rirea mu\u0219chilor, ligamentelor \u0219i a altor structuri de sus\u021binere ale articula\u021biilor. \u00cen plus, sus\u021bin densitatea osoas\u0103, lubrifierea articula\u021biilor \u0219i func\u021bia cartilajului. <span class=\"tadv-color\" 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 impactul alerg\u0103rii asupra s\u0103n\u0103t\u0103\u021bii articula\u021biilor, pute\u021bi citi articolul nostru intitulat: <a href=\"https:\/\/gymbeam.ro\/blog\/este-alergarea-daunatoare-genunchilor-si-altor-articulatii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Este alergarea d\u0103un\u0103toare genunchilor \u0219i altor articula\u021bii?<\/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=\"Am_abordat_probleme_legate_de_sistemul_musculo-scheletic_si_in_alte_articole\"><\/span>Am abordat probleme legate de sistemul musculo-scheletic \u0219i \u00een alte articole:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Suferi\u021bii de dureri de spate? Pute\u021bi g\u0103si r\u0103spunsul la ce anume le cauzeaz\u0103 cel mai frecvent \u0219i cum s\u0103 le face\u021bi fa\u021b\u0103 \u00een articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Durerea de spate: 10 cele mai frecvente cauze \u0219i solu\u021bii pentru a sc\u0103pa de aceast\u0103 problem\u0103.<\/strong><\/a><\/li>\n\n\n\n<li>Pute\u021bi afla ce anume poate cauza dureri de cot \u00een articolul nostru intitulat: <a href=\"https:\/\/gymbeam.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cotul tenismenului \u0219i al juc\u0103torului de golf: Care sunt cauzele \u0219i cum se pot trata?<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 dori\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi cum s\u0103 proceda\u021bi \u00een cazul leziunile musculare, citi\u021bi articolul nostru: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-trebuie-sa-faceti-in-cazul-unei-intinderi-sau-rupturi-musculare-si-cum-sa-le-difereniati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce trebuie s\u0103 face\u021bi \u00een cazul unei \u00eentinderi sau rupturi musculare \u0219i cum s\u0103 le diferen\u021bia\u021bi?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu siguran\u021b\u0103 nu este indicat s\u0103 elimina\u021bi activit\u0103\u021bile sportive din via\u021ba voastr\u0103, chiar \u0219i atunci c\u00e2nd \u00eencepe\u021bi s\u0103 ave\u021bi probleme la genunchi. \u00cen schimb, este mai bine s\u0103 v\u0103 <strong>concentra\u021bi pe tipuri corespunz\u0103toare de exerci\u021bii de care nu beneficiaz\u0103 doar condi\u021bia voastr\u0103 fizic\u0103<\/strong>, ci sus\u021bin \u0219i mobilitatea \u0219i func\u021bia general\u0103 a articula\u021biilor genunchiului. Pentru cardio, pute\u021bi \u00eencerca activit\u0103\u021bi precum mersul pe jos, \u00eenotul sau mersul cu bicicleta. Yoga sau exerci\u021biile specifice de \u00eentindere \u0219i recuperare pot ajuta \u0219i acestea la \u00eent\u0103rirea \u0219i \u00eembun\u0103t\u0103\u021birea gamei de mi\u0219care a genunchilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut articolul nostru \u0219i cunoa\u0219te\u021bi persoane care sufer\u0103 de dureri de genunchi, distribui\u021bi-l \u0219i lor. Poate \u00eei pute\u021bi ajuta s\u0103 g\u0103seasc\u0103 activit\u0103\u021bi sportive potrivite pentru ei.<\/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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves and Wrist Wraps\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\/complex-joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Joint 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>Durerea de genunchi poate face at\u00e2t sportul, c\u00e2t \u0219i via\u021ba de zi cu zi mai pu\u021bin pl\u0103cute. Din fericire, exist\u0103 activit\u0103\u021bi care nu pun at\u00e2t de mult\u0103 presiune pe articula\u021biile voastre. \u00cen articolul nostru de ast\u0103zi, ve\u021bi g\u0103si, de asemenea, exerci\u021bii specifice care ar putea ajuta la restabilirea mobilit\u0103\u021bii \u0219i func\u021bionalit\u0103\u021bii genunchilor.<\/p>\n","protected":false},"author":129,"featured_media":491635,"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":[6794,6410,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-499367","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-articulatii","9":"tag-exercitii","10":"tag-sanatate","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 face\u021bi mi\u0219care cu dureri de genunchi? 7 Activit\u0103\u021bi sportive potrivite - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sporturi recomandate pentru durerile de genunchi. 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