{"id":520121,"date":"2024-01-30T13:54:17","date_gmt":"2024-01-30T12:54:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=520121"},"modified":"2024-01-30T14:02:12","modified_gmt":"2024-01-30T13:02:12","slug":"exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa\/","title":{"rendered":"Antrenament pentru picioare \u0219i fese de acas\u0103: 14 exerci\u021bii eficiente pentru greutatea corporal\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\/exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa\/#Cum_sa_va_antrenati_fesele_si_picioarele_cu_exercitii_pentru_greutatea_corporala\" title=\"Cum s\u0103 v\u0103 antrena\u021bi fesele \u0219i picioarele cu exerci\u021bii pentru greutatea corporal\u0103?\">Cum s\u0103 v\u0103 antrena\u021bi fesele \u0219i picioarele cu exerci\u021bii pentru greutatea corporal\u0103?<\/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\/exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa\/#14_cele_mai_bune_exercitii_pentru_picioare_si_fese\" title=\"14 cele mai bune exerci\u021bii pentru picioare \u0219i fese\">14 cele mai bune exerci\u021bii pentru picioare \u0219i fese<\/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\/exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa\/#Exemplu_de_antrenament_pentru_fese_si_picioare_fara_a_folosi_echipament_sportiv\" title=\"Exemplu de antrenament pentru fese \u0219i picioare f\u0103r\u0103 a folosi echipament sportiv\">Exemplu de antrenament pentru fese \u0219i picioare f\u0103r\u0103 a folosi echipament sportiv<\/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\/exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa\/#Cum_sa_faceti_un_antrenament_pentru_coapse_si_picioare_cu_greutatea_corporala_pentru_sportivi_avansati\" title=\"Cum s\u0103 face\u021bi un antrenament pentru coapse \u0219i picioare cu greutatea corporal\u0103 pentru sportivi avansa\u021bi?\">Cum s\u0103 face\u021bi un antrenament pentru coapse \u0219i picioare cu greutatea corporal\u0103 pentru sportivi avansa\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa\/#Exercitii_cu_greutatea_corporala_pentru_fese\" title=\"Exerci\u021bii cu greutatea corporal\u0103 pentru fese\">Exerci\u021bii cu greutatea corporal\u0103 pentru fese<\/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\/exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa\/#Unde_se_poate_merge_de_aici\" title=\"Unde se poate merge de aici?\">Unde se poate merge de aici?<\/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\/exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>C\u0103uta\u021bi o modalitate de a v\u0103 <strong>antrena eficient fesele \u0219i coapsele \u00een confortul casei voastre<\/strong>? Dac\u0103 da, sunte\u021bi \u00een locul potrivit. \u00cen articolul nostru de ast\u0103zi, ve\u021bi g\u0103si exerci\u021bii eficiente pentru greutatea corporal\u0103 care v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi <strong>fese rotunde \u0219i coapse ferme<\/strong>. Nu trebuie s\u0103 merge\u021bi la sal\u0103 sau s\u0103 folosi\u021bi vreun echipament fitness. Tot ce v\u0103 trebuie este motiva\u021bia de a munci din greu. At\u00e2t \u00eencep\u0103torii, c\u00e2t \u0219i sportivii avansa\u021bi pot introduce aceste exerci\u021bii \u00een antrenamentul lor, cu op\u021biunea de a cre\u0219te intensitatea prin ad\u0103ugarea de greutate, cum ar fi folosirea ganterelor sau a benzilor elastice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Printre aceste exerci\u021bii, ve\u021bi g\u0103si diverse varia\u021bii de genuflexiuni \u0219i fand\u0103ri, precum \u0219i c\u00e2teva mi\u0219c\u0103ri mai pu\u021bin conven\u021bionale. Acestea v\u0103 vor ajuta s\u0103 v\u0103 antrena\u021bi fesele \u0219i picioarele din unghiuri diferite, <strong>implic\u00e2nd mu\u0219chii \u00een mod complex, inclusiv pe cei din fa\u021b\u0103, spate \u0219i p\u0103r\u021bile interioare ale coapselor<\/strong>. Combinate cu o <a href=\"https:\/\/gymbeam.ro\/blog\/exemplu-de-plan-alimentar-de-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alimenta\u021bie<\/a> potrivit\u0103, aceste exerci\u021bii pot contribui la m\u0103rirea, rotunjirea \u0219i tonifierea feselor. \u00cen plus, ajut\u0103 \u0219i la reducerea excesului de gr\u0103sime \u0219i la tonifierea acestor zone specifice, aduc\u00e2ndu-v\u0103 cu un pas mai aproape de atingerea obiectivelor voastre fitness.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_va_antrenati_fesele_si_picioarele_cu_exercitii_pentru_greutatea_corporala\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi fesele \u0219i picioarele cu exerci\u021bii pentru greutatea corporal\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este ideal s\u0103 efectua\u021bi exerci\u021bii pentru fese \u0219i picioarele \u00een fiecare zi sau un antrenament pentru partea inferioar\u0103 a corpului o dat\u0103 la dou\u0103 s\u0103pt\u0103m\u00e2ni. <strong>Pentru ca efortul vostru s\u0103 dea roade<\/strong> \u0219i pentru a avea parte de rezultate vizibile, este important s\u0103 <strong>respecta\u021bi c\u00e2teva reguli de baz\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Din lista de mai jos, alege\u021bi 4\u20136 exerci\u021bii<\/strong> \u0219i introduce\u021bi-le \u00een planul vostru de antrenament pentru cel pu\u021bin 4 s\u0103pt\u0103m\u00e2ni. Ulterior, pute\u021bi fie s\u0103 le \u00eenlocui\u021bi pe toate, fie doar pe unele dintre ele, dup\u0103 cum crede\u021bi de cuviin\u021b\u0103.<\/li>\n\n\n\n<li><strong>Completa\u021bi antrenamentul pentru fese \u0219i coapse de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Pentru a permite o recuperare suficient\u0103, ar trebui s\u0103 existe un interval de cel pu\u021bin 48 de ore \u00eentre fiecare sesiune de antrenament.<\/li>\n\n\n\n<li><strong>Dup\u0103 2-3 s\u0103pt\u0103m\u00e2ni, cre\u0219te\u021bi num\u0103rul de repet\u0103ri sau seturi pentru fiecare exerci\u021biu.<\/strong><\/li>\n\n\n\n<li><strong>Concentra\u021bi-v\u0103 \u00eentotdeauna pe tehnica corect\u0103 \u00een timpul antrenamentelor.<\/strong><\/li>\n\n\n\n<li><strong>Atunci c\u00e2nd face\u021bi exerci\u021bii, asigura\u021bi-v\u0103 c\u0103 efectua\u021bi \u00eentreaga gam\u0103 de mi\u0219care<\/strong>, men\u021bin\u00e2nd \u00een acela\u0219i timp tehnica corect\u0103. Acest lucru ajut\u0103 la ob\u021binerea \u00eentinderii maxime pentru mu\u0219chiul din acea pozi\u021bie, ceea ce este important pentru implicarea sa optim\u0103.<\/li>\n\n\n\n<li><strong>Antrenarea acelor forme sexy implic\u0103 adesea<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00e2\u0219tigarea de mu\u0219chi<\/a><\/strong> \u0219i atingerea unui procent s\u0103n\u0103tos de gr\u0103sime corporal\u0103. O alimenta\u021bie care s\u0103 con\u021bin\u0103 cantitatea optim\u0103 de nutrien\u021bi \u0219i energie, pe care o pute\u021bi calcula cu u\u0219urin\u021b\u0103 folosind <a href=\"https:\/\/gymbeam.ro\/blog\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calculatorul nostru de energie \u0219i aport de nutrien\u021bi<\/a>, v\u0103 poate ajuta, de asemenea, \u00een atingerea acestui obiectiv. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132, 4]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre un antrenament complex al feselor, pute\u021bi g\u0103si informa\u021bii \u00een articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-despre-construirea-posteriorului-perfect\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 tonifia\u021bi \u0219i s\u0103 v\u0103 modela\u021bi fesele \u0219i picioarele<\/a><\/strong>.<\/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\/12\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Exerci\u021bii pentru fese\" class=\"wp-image-517883\" title=\"Exerci\u021bii pentru fese\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-2048x1365.png 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=\"14_cele_mai_bune_exercitii_pentru_picioare_si_fese\"><\/span>14 cele mai bune exerci\u021bii pentru picioare \u0219i fese<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru fiecare exerci\u021biu, ve\u021bi g\u0103si <strong>tehnica potrivit\u0103 pentru versiunea de baz\u0103 folosind propria greutate corporal\u0103<\/strong>. Dac\u0103 dori\u021bi s\u0103 v\u0103 face\u021bi antrenamentul mai solicitant \u0219i s\u0103 introduce\u021bi <a href=\"https:\/\/gymbeam.ro\/greutati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greutate<\/a> suplimentar\u0103, este furnizat echipament adecvat pentru fiecare exerci\u021biu. \u00cenainte de a \u00eencepe antrenamentul, efectua\u021bi o \u00eenc\u0103lzire temeinic\u0103, cum ar fi alergarea pe loc sau <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 corzii<\/a>. Continua\u021bi cu un stretching dinamic, concentr\u00e2ndu-v\u0103 \u00een special pe partea inferioar\u0103 a corpului.<\/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=\"36298,50953,50959,86038,100246\" ><\/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<h3 class=\"wp-block-heading\">1. Genuflexiuni<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, aproximativ la l\u0103\u021bimea umerilor. Greutatea trebuie s\u0103 fie distribuit\u0103 uniform pe \u00eentreaga suprafa\u021b\u0103 a picioarelor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi u\u0219or pelvisul \u00eenapoi \u0219i \u00een jos pentru a efectua o genuflexiune. Acorda\u021bi aten\u021bie men\u021binerii unei pozi\u021bii corecte \u00een spate pentru a evita curbarea regiunilor lombare \u0219i toracice ale coloanei vertebrale. Controla\u021bi ad\u00e2ncimea genuflexiunii pentru a p\u0103stra curbura natural\u0103 a coloanei vertebrale. Asigura\u021bi-v\u0103 c\u0103 alinierea genunchiului, gleznei \u0219i degetului de la picior r\u0103m\u00e2ne \u00eentr-un singur plan. Expira\u021bi \u0219i, prin \u00eencordarea mu\u0219chilor fesieri \u0219i a p\u0103r\u021bii din fa\u021b\u0103 a coapselor, reveni\u021bi u\u0219or \u00een pozi\u021bie vertical\u0103. Repeta\u021bi aceast\u0103 mi\u0219care pentru repet\u0103ri suplimentare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi care se pr\u0103bu\u0219esc spre interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2i.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai dificil cu ajutorul echipamentului:<\/strong> genuflexiuni cu benzi elastice deasupra genunchilor, cu o <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a> deasupra capului, cu o jum\u0103tate de minge, purt\u00e2nd o <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 ponderat\u0103<\/a>, folosind o ganter\u0103, un <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, o <a href=\"https:\/\/gymbeam.ro\/minge-medicinala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge medicinal\u0103<\/a> sau un <a href=\"https:\/\/gymbeam.ro\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep.gif\" alt=\"Cum se efectueaz\u0103 genuflexiunile cu greutatea corporal\u0103?\" class=\"wp-image-517899\" title=\"Cum se efectueaz\u0103 genuflexiunile cu greutatea corporal\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Genuflexiuni cu s\u0103rituri \u00een aer<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, aproximativ la l\u0103\u021bimea umerilor. Greutatea trebuie s\u0103 fie distribuit\u0103 uniform pe \u00eentreaga suprafa\u021b\u0103 a picioarelor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi u\u0219or pelvisul \u00eenapoi \u0219i \u00een jos pentru a efectua o genuflexiune. Controla\u021bi ad\u00e2ncimea genuflexiunii pentru a men\u021bine curbura natural\u0103 a coloanei vertebrale. Asigura\u021bi-v\u0103 c\u0103 alinierea genunchiului, gleznei \u0219i degetului de la picior r\u0103m\u00e2ne \u00eentr-un singur plan. Expira\u021bi \u0219i, prin \u00eencordarea mu\u0219chilor fesieri \u0219i a p\u0103r\u021bii din fa\u021b\u0103 a coapselor, efectua\u021bi un salt. \u00cen pozi\u021bia de sus, inspira\u021bi, apoi reveni\u021bi la genuflexiune \u0219i repeta\u021bi saltul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi care se pr\u0103bu\u0219esc spre interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2i.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai dificil cu ajutorul echipamentului:<\/strong> Efectua\u021bi o genuflexiune cu s\u0103ritur\u0103 \u00een aer cu ajutorul unei <a href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cutii<\/a> pliometrice, a unei jum\u0103t\u0103\u021bi de mingi sau a unui powerbag.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-vyskokem.gif\" alt=\"Cum se efectueaz\u0103 genuflexiunile cu s\u0103rituri \u00een aer?\" class=\"wp-image-517931\" title=\"Cum se efectueaz\u0103 genuflexiunile cu s\u0103rituri \u00een aer?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Genuflexiuni in and out<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, aproximativ la l\u0103\u021bimea \u0219oldurilor. Greutatea trebuie s\u0103 fie distribuit\u0103 uniform pe \u00eentreaga suprafa\u021b\u0103 a picioarelor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i s\u0103ri\u021bi direct \u00eentr-o genuflexiune. Apoi expira\u021bi, efectua\u021bi un salt folosind \u00eencordarea mu\u0219chilor fesieri \u0219i ai coapsei \u0219i reveni\u021bi \u00een pozi\u021bie vertical\u0103. Continua\u021bi imediat cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi care se pr\u0103bu\u0219esc spre interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2i.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului:<\/strong> Efectua\u021bi o genuflexiune \u00een and out cu o s\u0103ritur\u0103 pe un <a href=\"https:\/\/gymbeam.ro\/stepper-fitness-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stepper<\/a> sau cu un powerbag.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/in-and-out-jumps.gif\" alt=\"Cum se efectueaz\u0103 genuflexiunile in and out?\" class=\"wp-image-517947\" title=\"Cum se efectueaz\u0103 genuflexiunile in and out?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Genuflexiuni cu ridic\u0103ri de picioare<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, aproximativ la l\u0103\u021bimea umerilor. Greutatea trebuie s\u0103 fie distribuit\u0103 uniform pe \u00eentreaga suprafa\u021b\u0103 a picioarelor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi u\u0219or pelvisul \u00eenapoi \u0219i \u00een jos pentru a efectua o genuflexiune. Expir\u00e2nd, \u00eendrepta\u021bi-v\u0103 u\u0219or \u0219i ridica\u021bi un picior. Apoi, aduce\u021bi-l \u00eenapoi \u00een jos, efectua\u021bi alt\u0103 genuflexiune \u0219i ridica\u021bi cel\u0103lalt picior. Continua\u021bi cu genuflexiuni, altern\u00e2nd picioarele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi care se pr\u0103bu\u0219esc spre interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2i.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Genuflexiuni cu o <a href=\"https:\/\/gymbeam.ro\/benzi-elastice-resistance-set-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a> deasupra genunchilor, cu o <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 ponderat\u0103<\/a>, kettlebell, <a href=\"https:\/\/gymbeam.ro\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a> sau powerbag.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-unozenim-1.gif\" alt=\"Cum se efectueaz\u0103 genuflexiunile cu ridic\u0103ri de picioare?\" class=\"wp-image-517915\" title=\"Cum se efectueaz\u0103 genuflexiunile cu ridic\u0103ri de picioare?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Genuflexiuni Sumo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, aproximativ la l\u0103\u021bimea umerilor. Degetele de la picioare \u00eendreptate spre exterior. Pune\u021bi m\u00e2inile pe \u0219olduri sau str\u00e2nge\u021bi-le \u00een fa\u021ba pieptului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi u\u0219or pelvisul \u00eenapoi \u0219i \u00een jos pentru a efectua o genuflexiune. Expir\u00e2nd, \u00eencorda\u021bi mu\u0219chii feselor \u0219i ischiochimbilor pentru a v\u0103 \u00eendrepta u\u0219or. Apoi, continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi care se pr\u0103bu\u0219esc spre interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2i.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Genuflexiuni Sumo cu o <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 ponderat\u0103<\/a>, kettlebell, <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> sau powerbag.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy.gif\" alt=\"Cum se efectueaz\u0103 genuflexiunile sumo?\" class=\"wp-image-518059\" title=\"Cum se efectueaz\u0103 genuflexiunile sumo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Sumo Squat Pulses<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, aproximativ la l\u0103\u021bimea umerilor. Degetele de la picioare \u00eendreptate spre exterior. Pune\u021bi m\u00e2inile pe \u0219olduri sau str\u00e2nge\u021bi-le \u00een fa\u021ba pieptului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i mi\u0219ca\u021bi u\u0219or pelvisul \u00eenapoi \u0219i \u00een jos pentru a efectua o genuflexiune. Apoi, respira\u021bi natural \u0219i \u00eencepe\u021bi s\u0103 face\u021bi mici mi\u0219c\u0103ri \u00een sus \u0219i \u00een jos \u00eentr-un interval de c\u00e2\u021biva centimetri \u00een pozi\u021bia inferioar\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, aplecarea \u00eenainte, genunchii pr\u0103bu\u0219i\u021bi spre interior, distribu\u021bia neuniform\u0103 a greut\u0103\u021bii, mutarea pe degetele de la picioare sau pe c\u0103lc\u00e2ie.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Sumo squat pulses cu o vest\u0103 ponderat\u0103, kettlebell, <a href=\"https:\/\/gymbeam.ro\/set-de-greutati-30-kg-gymbeam.html\" class=\"ek-link\">ganter\u0103<\/a> sau powerbag.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy-pulses.gif\" alt=\"Cum se efectueaz\u0103 sumo squat pulses?\" class=\"wp-image-518043\" title=\"Cum se efectueaz\u0103 sumo squat pulses?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Fand\u0103ri \u00eenainte<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate \u0219i cu m\u00e2inile pe \u0219olduri.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u021aine\u021bi degetele de la picioare \u0219i genunchii \u00eendrepta\u021bi u\u0219or spre exterior pe parcursul \u00eentregii mi\u0219c\u0103ri. \u00cencepe\u021bi prin a face un pas \u00eenainte \u0219i u\u0219or \u00een lateral. Muta\u021bi greutatea pe piciorul din fa\u021b\u0103. Cobor\u00e2\u021bi-v\u0103 p\u00e2n\u0103 c\u00e2nd coapsa este aproximativ paralel\u0103 cu podeaua sau chiar mai jos, genunchiul form\u00e2nd un unghi de aproximativ 90 de grade cu gambele. Expira\u021bi \u0219i, odat\u0103 cu \u00eencordarea mu\u0219chilor din fa\u021b\u0103 ai coapselor \u0219i feselor, reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Dup\u0103 aceea, continua\u021bi imediat cu urm\u0103toarea repetare folosind cel\u0103lalt picior.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Fand\u0103ri pe o <a href=\"https:\/\/gymbeam.ro\/minge-pentru-echilibru-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jum\u0103tate de minge<\/a>, cu un powerbag, folosind o <a href=\"https:\/\/gymbeam.ro\/bara-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> sau o vest\u0103 ponderat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-vpred.gif\" alt=\"Cum se efectueaz\u0103 fand\u0103rile \u00eenainte?\" class=\"wp-image-518107\" title=\"Cum se efectueaz\u0103 fand\u0103rile \u00eenainte?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Fand\u0103ri cu s\u0103rituri<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>Sta\u021bi cu picioarele u\u0219or dep\u0103rtate.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u021aine\u021bi degetele de la picioare \u0219i genunchii \u00eendrepta\u021bi u\u0219or spre exterior pe parcursul \u00eentregii mi\u0219c\u0103ri. \u00cencepe\u021bi prin a face un pas \u00eenainte \u0219i u\u0219or \u00een lateral. Muta\u021bi greutatea pe piciorul din fa\u021b\u0103. Cobor\u00e2\u021bi-v\u0103 p\u00e2n\u0103 c\u00e2nd coapsa este aproximativ paralel\u0103 cu podeaua sau chiar mai jos, genunchiul form\u00e2nd un unghi de aproximativ 90 de grade cu gambele. Piciorul din spate poate atinge u\u0219or covora\u0219ul. Expira\u021bi \u0219i, odat\u0103 cu \u00eencordarea mu\u0219chilor din partea din fa\u021b\u0103 a coapselor \u0219i feselor, s\u0103ri\u021bi \u00een sus, schimb\u00e2nd picioarele \u00een aer. La aterizare, inspira\u021bi \u0219i continua\u021bi imediat cu urm\u0103toarea repetare. Folosi\u021bi-v\u0103 m\u00e2inile pentru a v\u0103 men\u021bine stabilitatea.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Fand\u0103ri cu s\u0103rituri pe o jum\u0103tate de minge sau cu un powerbag, ganter\u0103 sau <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 ponderat\u0103<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-s-vyskokom.gif\" alt=\"Cum se efectueaz\u0103 fand\u0103rile cu s\u0103rituri?\" class=\"wp-image-518091\" title=\"Cum se efectueaz\u0103 fand\u0103rile cu s\u0103rituri?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Fand\u0103ri laterale<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>Sta\u021bi cu picioarele u\u0219or dep\u0103rtate.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i face\u021bi un pas \u00een lateral cu un picior, muta\u021bi-v\u0103 greutatea pe el \u0219i \u00eendoi\u021bi genunchiul. Cobor\u00e2\u021bi-v\u0103 p\u00e2n\u0103 c\u00e2nd coapsa este aproximativ paralel\u0103 cu podeaua sau chiar mai jos, genunchiul form\u00e2nd un unghi de aproximativ 90 de grade cu gambele. Apoi, inspira\u021bi \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103, efectu\u00e2nd o fandare pe cealalt\u0103 parte.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Fand\u0103ri laterale cu un powerbag, ganter\u0103, halter\u0103, kettlebell sau cu o <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 ponderat\u0103<\/a>. Fand\u0103ri laterale \u00een pozi\u021bia de pornire pe un stepper sau pe o jum\u0103tate de minge.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-do-stran-1.gif\" alt=\"Cum se efectueaz\u0103 fand\u0103rile laterale?\" class=\"wp-image-518075\" title=\"Cum se efectueaz\u0103 fand\u0103rile laterale?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Deadlift rom\u00e2nesc cu un singur picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u021aine\u021bi degetele de la picioare \u0219i genunchii \u00eendrepta\u021bi u\u0219or spre exterior pe parcursul \u00eentregii mi\u0219c\u0103ri. Muta\u021bi greutatea pe piciorul de sus\u021binere, care este u\u0219or \u00eendoit la genunchi. Inspira\u021bi, apleca\u021bi-v\u0103 \u00eenainte \u0219i \u00eentinde\u021bi simultan cel\u0103lalt picior \u00eenapoi, \u021bin\u00e2ndu-l drept. Corpul nu trebuie s\u0103 fie neap\u0103rat aliniat paralel cu podeaua \u00een pozi\u021bia inferioar\u0103. Concentra\u021bi-v\u0103 pe men\u021binerea curburii naturale a spatelui \u0219i pe \u00eencordarea mu\u0219chilor feselor \u0219i din spatele coapselor. Ini\u021bial, ridicarea piciorului la 30-50 cm deasupra solului va fi suficient\u0103. Apoi expira\u021bi \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Ridicarea bra\u021bului poate ajuta la men\u021binerea stabilit\u0103\u021bii. Efectua\u021bi mai multe repet\u0103ri pe un picior la \u00eenceput \u0219i apoi trece\u021bi la cel\u0103lalt.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii, arcuirea spatelui.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Deadlift cu un singur picior cu un kettlebell \u00een m\u00e2n\u0103, cu o minge fitness deasupra capului, pe o jum\u0103tate de minge sau folosind un <a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">set de antrenament tip suspensie<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/rumunsky-mrtvy-tah-na-jednej-nohe-1.gif\" alt=\"Cum se efectueaz\u0103 deadlift-ul rom\u00e2nesc cu un singur picior?\" class=\"wp-image-517995\" title=\"Cum se efectueaz\u0103 deadlift-ul rom\u00e2nesc cu un singur picior?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Straight Leg Kickback<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cencepe\u021bi prin a \u00eengenunchea cu toate cele patru membre pe podea \u0219i \u00eentinde\u021bi un picior drept \u00een spatele vostru.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi, \u00eencorda\u021bi mu\u0219chii feselor \u0219i ridica\u021bi piciorul \u00eentins. Apoi, inspira\u021bi \u0219i aduce\u021bi-l \u00eenapoi, trec\u00e2nd la urm\u0103toarea repetare. Dup\u0103 ce a\u021bi terminat un set, schimba\u021bi picioarele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Straight leg kickback cu <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Straight-leg-kickback.gif\" alt=\"Cum se efectueaz\u0103 straight leg kickback?\" class=\"wp-image-518027\" title=\"Cum se efectueaz\u0103 straight leg kickback?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Leg Circles<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte pe o saltea cu picioarele \u00eentinse. Ridica\u021bi-v\u0103 trunchiul de pe saltea, sprijinindu-v\u0103 pe bra\u021bul inferior. Bra\u021bul superior se sprijin\u0103 \u00een fa\u021ba corpului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, ridica\u021bi piciorul \u0219i \u00eencepe\u021bi s\u0103 face\u021bi cercuri mari \u00eentr-o direc\u021bie. Dup\u0103 ce a\u021bi terminat \u00eentregul set, \u00eentoarce\u021bi-v\u0103 pe cealalt\u0103 parte \u0219i efectua\u021bi exerci\u021biul \u00een acela\u0219i mod.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Leg circles cu <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/kruzenie-nohou.gif\" alt=\"Cum se efectueaz\u0103 leg circles?\" class=\"wp-image-517963\" title=\"Cum se efectueaz\u0103 leg circles?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Plank lateral cu ridicare de picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte pe o saltea. \u00cendoi\u021bi piciorul inferior \u0219i men\u021bine\u021bi piciorul superior \u00eentins. Ridica\u021bi-v\u0103 trunchiul \u0219i \u0219oldurile, sprijinindu-v\u0103 pe bra\u021bul inferior. A\u0219eza\u021bi bra\u021bul superior pe \u0219old.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i ridica\u021bi piciorul la o \u00een\u0103l\u021bime \u00een care s\u0103 v\u0103 pute\u021bi men\u021bine o pozi\u021bie stabil\u0103. Inspira\u021bi \u0219i cobor\u00e2\u021bi u\u0219or piciorul, ating\u00e2nd u\u0219or podeaua, apoi continua\u021bi cu urm\u0103toarea repetare. Dup\u0103 ce a\u021bi terminat \u00eentregul set, \u00eentoarce\u021bi-v\u0103 pe cealalt\u0103 parte \u0219i efectua\u021bi exerci\u021biul \u00een acela\u0219i mod.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Plank lateral cu ridicare de picior cu greut\u0103\u021bi pentru glezn\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Side-plank-with-hip-abduction.gif\" alt=\"Cum se efectueaz\u0103 plank lateral cu ridicare de picior?\" class=\"wp-image-518011\" title=\"Cum se efectueaz\u0103 plank lateral cu ridicare de picior?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Pod gluteal cu un singur picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate cu bra\u021bele a\u0219ezate l\u00e2ng\u0103 corp, cu palmele pe podea. \u00cendoi\u021bi ambii genunchi, aduc\u00e2nd c\u0103lc\u00e2iele aproape de fese, apoi ridica\u021bi un picior \u00een sus, spre tavan.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi mu\u0219chii feselor \u0219i ischiochimbilor pentru a ridica pelvisul. Asigura\u021bi-v\u0103 c\u0103 piciorul ridicat r\u0103m\u00e2ne \u00een aceea\u0219i pozi\u021bie. Mi\u0219carea provine exclusiv din pelvis. \u00cen pozi\u021bia de sus, concentra\u021bi-v\u0103 pe \u00eencordarea mu\u0219chilor fesieri. \u021aine\u021bi \u00eencordat pentru o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi pelvisul \u00een jos \u00eentr-un mod controlat. Dup\u0103 ce a\u021bi terminat un set, schimba\u021bi picioarele \u0219i efectua\u021bi acela\u0219i exerci\u021biu pe cealalt\u0103 parte.<\/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 inferior, mi\u0219care necontrolat\u0103.<\/li>\n\n\n\n<li><strong>Cum s\u0103 faci exerci\u021biul mai dificil cu ajutorul echipamentului: <\/strong>Pod gluteal cu un singur picior pe o jum\u0103tate de minge, cu o <a href=\"https:\/\/gymbeam.ro\/set-benzi-elastice-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a> plasat\u0103 deasupra genunchilor, sau cu un <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> plasat pe pelvis.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/One-leg-glute-bridge.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal cu un singur picior? \" class=\"wp-image-517979\" title=\"Cum se efectueaz\u0103 podul gluteal cu un singur picior? \"\/><\/figure>\n<\/div>\n\n\n<p>Exerci\u021biul podul gluteal are o mul\u021bime de varia\u021bii, cu sau f\u0103r\u0103 echipament. Dac\u0103 sunte\u021bi interesa\u021bi de ce ar trebui s\u0103 \u00eel efectua\u021bi precum \u0219i \u00een ce mod s\u0103 \u00eel face\u021bi mai solicitant, pute\u021bi g\u0103si toate aceste informa\u021bii \u00een articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Podul gluteal: Top 10 varia\u021bii pentru fese mai rotunde \u0219i mai ferme<\/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_antrenament_pentru_fese_si_picioare_fara_a_folosi_echipament_sportiv\"><\/span>Exemplu de antrenament pentru fese \u0219i picioare f\u0103r\u0103 a folosi echipament sportiv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de antrenament, efectua\u021bi o \u00eenc\u0103lzire \u0219i mobiliza\u021bi \u00eentregul corp, concentr\u00e2ndu-v\u0103 pe activarea \u0219oldurilor \u0219i a mu\u0219chilor din jum\u0103tatea inferioar\u0103 a corpului. Apoi, trece\u021bi la partea principal\u0103, care include exerci\u021biile din tabel. <strong>Face\u021bi pentru \u00eenceput 3-5 seturi din fiecare exerci\u021biu<\/strong>. Pute\u021bi fie finaliza toate seturile unui exerci\u021biu \u00eenainte de a trece la urm\u0103torul, fie pute\u021bi parcurge diferite exerci\u021bii, cre\u00e2nd un circuit de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Lua\u021bi o pauz\u0103 de 30-90 de secunde \u00eentre exerci\u021bii<\/strong>. Dup\u0103 ce a\u021bi terminat partea principal\u0103 a antrenamentului, ad\u0103uga\u021bi o faz\u0103 de relaxare dup\u0103 cum este necesar (jogging lent pe loc sau mers pe jos) \u0219i lua\u021bi \u00een considerare un stretching u\u0219or. Pute\u021bi introduce acest antrenament de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\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\">Exerci\u021biu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Num\u0103rul de repet\u0103ri<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni cu ridicare de picior (cu alternarea picioarelor)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fandare \u00eenainte<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni Sumo <\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Deadlift rom\u00e2nesc cu un singur picior<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315 repet\u0103ri pe fiecare picior<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank lateral cu ridicare de picior<\/td><td class=\"has-text-align-center\" data-align=\"center\">15-20 repet\u0103ri pe fiecare picior<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Punte gluteal\u0103 cu un singur picior<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315 repet\u0103ri pe fiecare picior<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_faceti_un_antrenament_pentru_coapse_si_picioare_cu_greutatea_corporala_pentru_sportivi_avansati\"><\/span>Cum s\u0103 face\u021bi un antrenament pentru coapse \u0219i picioare cu greutatea corporal\u0103 pentru sportivi avansa\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul \u00een care pute\u021bi <strong>gestiona cu u\u0219urin\u021b\u0103 15-20 de repet\u0103ri f\u0103r\u0103 a sim\u021bi oboseala muscular\u0103<\/strong>, probabil c\u0103 trebuie s\u0103 oferi\u021bi mu\u0219chilor un nou stimul pentru dezvoltare \u0219i \u00eent\u0103rire. Urm\u0103toarele sfaturi de antrenament v\u0103 pot ajuta \u00een acest sens.<\/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>Reduce\u021bi treptat perioada de odihn\u0103 dintre exerci\u021bii cu 10 secunde.<\/li>\n\n\n\n<li>Introduce\u021bi superseturi, \u00een care s\u0103 efectua\u021bi 2 sau mai multe exerci\u021bii la r\u00e2nd f\u0103r\u0103 pauz\u0103.<\/li>\n\n\n\n<li>Combina\u021bi exerci\u021biile statice cu cele dinamice. Spre exemplu, genuflexiuni tradi\u021bionale urmate de genuflexiuni cu s\u0103rituri.<\/li>\n\n\n\n<li>Ad\u0103uga\u021bi rezisten\u021b\u0103 folosind o <a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-0-5-kg-gymbeam.html\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>, <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-active-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veste ponderate<\/a>, <a href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>, <a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> sau o <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\">halter\u0103<\/a> cu <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci<\/a>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 intereseaz\u0103 s\u0103 afla\u021bi cum s\u0103 v\u0103 duce\u021bi la limit\u0103 rezisten\u021ba \u00een timpul antrenamentului? Atunci nu trebuie s\u0103 rata\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 face\u021bi antrenamentul de acas\u0103 mai interesant, chiar \u0219i f\u0103r\u0103 accesorii fitness<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Antrenament HIIT pentru picioare \u0219i fese pentru sportivi avansa\u021bi<\/h3>\n\n\n\n<p>Dac\u0103 v\u0103 dori\u021bi cu adev\u0103rat s\u0103 v\u0103 testa\u021bi limita, \u00eencerca\u021bi acest HIIT. Ve\u021bi alterna \u00eentre intervale de exerci\u021bii mai lungi \u0219i pauze scurte. Pe l\u00e2ng\u0103 tonifierea eficient\u0103 a mu\u0219chilor feselor \u0219i ai coapselor, intensitatea mare v\u0103 va ajuta \u0219i s\u0103 <strong>arde\u021bi multe calorii \u00eentr-o perioad\u0103 scurt\u0103 de timp.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<ul class=\"wp-block-list\">\n<li>40 de secunde de exerci\u021biu, 20 de secunde de odihn\u0103<\/li>\n\n\n\n<li>\u00eencepe\u021bi cu exerci\u021biul num\u0103rul 1, apoi trece\u021bi la exerci\u021biul num\u0103rul 2 etc.<\/li>\n\n\n\n<li>odihni\u021bi-v\u0103 timp de 1 p\u00e2n\u0103 la 2 minute \u00eentre fiecare set<\/li>\n\n\n\n<li>inten\u021biona\u021bi s\u0103 efectua\u021bi 3 p\u00e2n\u0103 la 5 seturi \u00een total<\/li>\n\n\n\n<li>antrenamentul ar trebui s\u0103 dureze \u00eentre 17 \u0219i 33 de minute, \u00een func\u021bie de num\u0103rul de seturi \u0219i intervale de odihn\u0103<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Fand\u0103ri cu s\u0103rituri<\/li>\n\n\n\n<li>Genuflexiuni Sumo<\/li>\n\n\n\n<li>Fand\u0103ri laterale<\/li>\n\n\n\n<li>Pod gluteal cu piciorul drept<\/li>\n\n\n\n<li>Pod gluteal cu piciorul st\u00e2ng<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Exercitii_cu_greutatea_corporala_pentru_fese\"><\/span>Exerci\u021bii cu greutatea corporal\u0103 pentru fese<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De asemenea, pute\u021bi g\u0103si inspira\u021bie pentru un antrenament pentru fese \u0219i coapse \u00een urm\u0103torul videoclip.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout l Bodyweight Butt-Toning Exercises l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/cmemPhrVFyg?start=71&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Unde_se_poate_merge_de_aici\"><\/span>Unde se poate merge de aici?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 vre\u021bi s\u0103 v\u0103 concentra\u021bi doar pe \u00eent\u0103rirea \u0219i tonifierea feselor f\u0103r\u0103 a folosi echipament fitness, pute\u021bi g\u0103si exerci\u021bii eficiente \u00een articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri? Cele mai bune exerci\u021bii cu propria greutatea pentru fesieri tonifia\u021bi \u0219i fermi.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 ave\u021bi un kettlebell prin cas\u0103, pute\u021bi g\u0103si exerci\u021bii pentru partea inferioar\u0103 a corpului folosind acest echipament \u00een articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 Cele mai bune exerci\u021bii pentru fese \u0219i picioare cu Kettlebell.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pute\u021bi crea un antrenament pentru fese cu benzile elastice folosind articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ob\u021bine\u021bi fese ferme \u0219i rotunde f\u0103r\u0103 greut\u0103\u021bi. \u00cencerca\u021bi acum antrenamentul cu benzile elastice.<\/a><\/strong><\/li>\n\n\n\n<li>Dac\u0103 merge\u021bi la sal\u0103, \u00eencerca\u021bi s\u0103 introduce\u021bi c\u00e2teva exerci\u021bii din articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 cele mai bune exerci\u021bii pentru fese \u0219i picioare.<\/a><\/strong><\/li>\n\n\n\n<li>Dac\u0103 a\u021bi lucrat din greu la mu\u0219chii fesieri \u00een ultima vreme \u0219i nu sunte\u021bi siguri dac\u0103 gre\u0219i\u021bi cu ceva, articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/misterul-posteriorului-frumos-si-minciunile-pe-care-trebuie-sa-le-ignorati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mituri despre exerci\u021biile pentru fese care stau \u00eentre voi \u0219i fese mai puternice, mai rotunde \u0219i mai ferme<\/a><\/strong> v\u0103 poate ajuta.<\/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_sunt_principalele_concluzii\"><\/span>Care sunt principalele concluzii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile cu greutatea corporal\u0103 pentru picioare \u0219i fese sunt ideale pentru to\u021bi cei care caut\u0103 s\u0103-\u0219i <strong>diversifice antrenamentul p\u0103r\u021bii inferioare a corpului<\/strong>. Principalul avantaj este c\u0103 nu ave\u021bi nevoie de niciun echipament \u0219i le pute\u021bi face de acas\u0103, pe un teren de antrenament sau oriunde altundeva. Iar dac\u0103 dori\u021bi s\u0103 duce\u021bi acest antrenament la un nou nivel, cre\u0219te\u021bi pur \u0219i simplu num\u0103rul de repet\u0103ri, seturi sau rezisten\u021b\u0103. \u00cen acest fel, pute\u021bi progresa \u00een c\u0103l\u0103toria voastr\u0103 pentru a ob\u021bine <strong>fese \u0219i coapse perfect tonifiate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi \u00eencerca un antrenament clasic cu num\u0103rul recomandat de repet\u0103ri sau un antrenament cu intervale de \u00eenalt\u0103 intensitate (HIIT), care este mai potrivit pentru sportivii avansa\u021bi. To\u021bi cei care vor s\u0103 depun\u0103 efort \u00een plus vor g\u0103si cu siguran\u021b\u0103 ceva pe placul lor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, nu ezita\u021bi s\u0103 \u00eel distribui\u021bi \u0219i prietenilor pentru a g\u0103si \u0219i ei inspira\u021bie \u00een antrenamentul pentru fesieri \u0219i picioare.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 v\u0103 tonifia\u021bi fesele \u0219i picioarele f\u0103r\u0103 echipament fitness? Articolul nostru de ast\u0103zi prezint\u0103 14 exerci\u021bii eficiente pentru mu\u0219chii fesieri \u0219i ai coapsei, \u00eempreun\u0103 cu exemple de antrenamente pentru a v\u0103 ajuta s\u0103 v\u0103 atinge\u021bi obiectivele fitness.<\/p>\n","protected":false},"author":129,"featured_media":517876,"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":[6494,6446,6422,6434],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-520121","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-acasa","9":"tag-exercitii-cu-propria-greutate","10":"tag-exercitii-pentru-picioare","11":"tag-exercitii-pentru-posterior","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Antrenament pentru picioare \u0219i fese de acas\u0103: 14 exerci\u021bii eficiente pentru greutatea corporal\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Exerci\u021bii pentru greutatea corporal\u0103 pentru fese rotunde \u0219i coapse ferme f\u0103r\u0103 echipament. 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