{"id":528921,"date":"2024-02-29T12:04:15","date_gmt":"2024-02-29T11:04:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=528921"},"modified":"2024-03-01T08:10:34","modified_gmt":"2024-03-01T07:10:34","slug":"lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele\/","title":{"rendered":"9 cele mai bune exerci\u021bii pentru coapse \u0219i gambe"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele\/#Cum_sa_va_antrenati_coapsele_si_gambele\" title=\"Cum s\u0103 v\u0103 antrena\u021bi coapsele \u0219i gambele?\">Cum s\u0103 v\u0103 antrena\u021bi coapsele \u0219i gambele?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele\/#9_cele_mai_eficiente_exercitii_pentru_coapse_si_gambe\" title=\"9 cele mai eficiente exerci\u021bii pentru coapse \u0219i gambe\">9 cele mai eficiente exerci\u021bii pentru coapse \u0219i gambe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele\/#Ce_puteti_gasi_in_plus\" title=\"Ce pute\u021bi g\u0103si \u00een plus?\">Ce pute\u021bi g\u0103si \u00een plus?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cine nu \u0219i-ar dori s\u0103 ob\u021bin\u0103 <strong>coapse \u0219i gambe puternice \u0219i bine tonifiate<\/strong>? Aceste regiuni confer\u0103 contur \u0219i volum picioarelor. \u00cen acela\u0219i timp, joac\u0103 un rol esen\u021bial \u00een mobilitatea zilnic\u0103, \u00een special \u00een mersul pe jos \u0219i men\u021binerea echilibrului. Prin urmare, merit\u0103 s\u0103 include\u021bi aceste zone \u00een rutina de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gambele sunt adesea trecute cu vederea \u00een timpul antrenamentelor, ceea ce poate duce la o mas\u0103 muscular\u0103 distribuit\u0103 dispropor\u021bionat la nivelul picioarelor. \u00cen plus, acestea servesc drept centru de putere dinamic\u0103 pentru membrele inferioare, \u00een special \u00een <strong>timpul s\u0103riturilor, alerg\u0103rii, ciclismului sau urc\u0103rii<\/strong> treptelor sau dealurilor. Consolidarea acestora v\u0103 poate \u00eembun\u0103t\u0103\u021bi capacitatea de a v\u0103 mi\u0219ca mai rapid \u0219i mai eficient. \u00cen timp ce <a href=\"https:\/\/gymbeam.ro\/blog\/ce-impact-are-genetica-asupra-dezvoltarii-si-fortei-musculare-testele-adn-de-acasa-va-pot-fi-de-folos-pentru-a-va-dezvalui-potentialul-natural\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genetica<\/a> joac\u0103 \u0219i ea un rol semnificativ \u00een dimensiunea lor, acest lucru nu \u00eenseamn\u0103 c\u0103 tonifierea acestei zone este lipsit\u0103 de merit. Este posibil s\u0103 nu v\u0103 dezvolta\u021bi gambele precum ale culturi\u0219tilor profesioni\u0219ti, dar nu acesta este scopul, dec\u00e2t dac\u0103 aspira\u021bi s\u0103 ob\u021bine\u021bi titlul de Mr. Olympia. Atunci c\u00e2nd v\u0103 antrena\u021bi, cel mai bine este s\u0103 combina\u021bi exerci\u021biile pentru gambe cu cele pentru coapse, motiv pentru care noi le-am adunat \u00een articolul nostru de ast\u0103zi.<\/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_coapsele_si_gambele\"><\/span>Cum s\u0103 v\u0103 antrena\u021bi coapsele \u0219i gambele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen timp ce v\u0103 antrena\u021bi mu\u0219chii coapselor \u0219i gambelor \u00een timpul activit\u0103\u021bilor de zi cu zi, cum ar fi alergarea sau urcatul sc\u0103rilor, ace\u0219tia <strong>au nevoie de un stimul substan\u021bial pentru dezvoltarea \u0219i tonifierea lor<\/strong>. Acest lucru se realizeaz\u0103 cel mai bine prin exerci\u021bii bine alese \u00een sal\u0103, folosind aparate, <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>&nbsp;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>. Desigur, este esen\u021bial s\u0103 \u00eenv\u0103\u021ba\u021bi mai \u00eent\u00e2i cum s\u0103 efectua\u021bi exerci\u021biile printr-o tehnic\u0103 corespunz\u0103toare \u0219i apoi s\u0103 cre\u0219te\u021bi treptat sarcina pe m\u0103sur\u0103 ce c\u00e2\u0219tiga\u021bi putere \u00een timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cenainte s\u0103 v\u0103 lucra\u021bi coapsele \u0219i gambele, ar trebui s\u0103 \u00eencepe\u021bi cu o \u00eenc\u0103lzire \u0219i un stretching, ca \u00een cazul oric\u0103rui alt tip de antrenament.<\/strong> Acest lucru preg\u0103te\u0219te mu\u0219chii pentru sarcina de lucru \u0219i reduce riscul de accidentare. Doar c\u00e2teva minute petrecute pe un <a href=\"https:\/\/gymbeam.ro\/aparat-de-vaslit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aparat de v\u00e2sle<\/a>, <a href=\"https:\/\/gymbeam.ro\/coarde-de-sarit\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103ritul corzii<\/a>&nbsp;sau poate c\u00e2teva s\u0103rituri \u00een aer ar trebui s\u0103 fie suficiente. Apoi, proceda\u021bi la mobilizarea \u00eentregului corp, concentr\u00e2ndu-v\u0103 pe \u0219olduri, genunchi \u0219i glezne. Apoi, trece\u021bi la partea principal\u0103 a antrenamentului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi proiecta cu u\u0219urin\u021b\u0103 un antrenament pentru coapse \u0219i gambe \u00een sal\u0103, folosind exerci\u021biile prezentate de noi. Pentru a \u00eencepe, <strong>selecta\u021bi aproximativ 2-3 exerci\u021bii pentru fiecare grup\u0103 muscular\u0103 \u0219i efectua\u021bi-le \u00een 3 seturi de lucru cu un interval de 8-12 repet\u0103ri pe set<\/strong>. \u00cencerca\u021bi s\u0103 atinge\u021bi o sarcin\u0103 de aproximativ 60\u201375% din 1 RM (putere maxim\u0103 pentru 1 repetare). Include\u021bi antrenamentul pentru coapse \u0219i gambe, fie independent, fie \u00een combina\u021bie cu un grup muscular mai pu\u021bin solicitant, cum ar fi abdomenul, \u00een mod ideal de <strong>2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Re\u021bine\u021bi c\u0103 recuperarea complet\u0103 a mu\u0219chilor dup\u0103 antrenamentul de for\u021b\u0103 dureaz\u0103 de obicei aproximativ <strong>24-72 de ore<\/strong>. Prin urmare, planifica\u021bi-v\u0103 antrenamentele \u0219i frecven\u021ba pe s\u0103pt\u0103m\u00e2n\u0103 pentru anumite grupe musculare \u00een consecin\u021b\u0103. <mark class=\"has-inline-color has-orange-color\"><sup>[1\u20133]&nbsp;<\/sup>&nbsp;<\/mark><\/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\u0103 intereseaz\u0103 un ghid complex pentru modelarea feselor \u0219i picioarelor, inclusiv recomand\u0103ri nutri\u021bionale, \u00eel pute\u021bi g\u0103si \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\/2024\/01\/iStock-1171919877-1124x749.jpg\" alt=\"Cum s\u0103 v\u0103 antrena\u021bi coapsele \u0219i gambele?\" class=\"wp-image-521559\" title=\"Cum s\u0103 v\u0103 antrena\u021bi coapsele \u0219i gambele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_cele_mai_eficiente_exercitii_pentru_coapse_si_gambe\"><\/span>9 cele mai eficiente exerci\u021bii pentru coapse \u0219i gambe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu ajutorul exerci\u021biilor enumerate, ve\u021bi antrena \u00een mod eficient <strong>principalele grupe de mu\u0219chi ale coapselor<\/strong>, inclusiv <em>musculus quadriceps femoris<\/em>, cunoscut\u0103 \u00een mod obi\u0219nuit sub denumirea de <strong>cvadriceps<\/strong>, <em>musculus biceps femoris<\/em> sau <strong>ischiogambieri<\/strong> \u0219i interiorul coapselor. Exerci\u021biile pentru gambe vor implica, de asemenea, \u00een mod natural, <em>musculus triceps surae<\/em>, un grup de <strong>mu\u0219chi cu trei capete \u00een gambe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste exerci\u021bii sunt potrivite pentru sal\u0103, dar dac\u0103 ave\u021bi acas\u0103 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\">halter\u0103<\/a>&nbsp;cu <a href=\"https:\/\/gymbeam.ro\/greutate-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci<\/a>, <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>, un <a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> sau chiar 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>, <strong>le pute\u021bi executa cu u\u0219urin\u021b\u0103 \u00een confortul propriei case.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timpul fiec\u0103rui exerci\u021biu, <strong>acorda\u021bi o aten\u021bie deosebit\u0103 formei corecte<\/strong> \u0219i \u00eencorda\u021bi-v\u0103 trunchiul. Dac\u0103 dori\u021bi s\u0103 sus\u021bine\u021bi stabilitatea genunchilor, lua\u021bi \u00een considerare utilizarea <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\">genuncherelor din neopren<\/a>. Pentru genuflexiuni sau deadlifting solicitant, o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/centuri-pentru-antrenament\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">centur\u0103 de ridicare greut\u0103\u021bi<\/a> poate fi benefic\u0103 pentru a v\u0103 consolida trunchiul \u0219i partea inferioar\u0103 a spatelui.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"4473,86089,93385,107833,108187\" ><\/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. Smith Machine Back Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Regla\u021bi haltera la o \u00een\u0103l\u021bime potrivit\u0103 (sub nivelul umerilor) \u0219i \u00eenc\u0103rca\u021bi-o cu pl\u0103ci \u00een func\u021bie de capacitatea voastr\u0103 de for\u021b\u0103. A\u0219eza\u021bi-v\u0103 sub halter\u0103 cu picioarele dep\u0103rtate aproximativ la l\u0103\u021bimea umerilor. Pune\u021bi <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">haltera<\/a>&nbsp;\u00een spatele g\u00e2tului \u0219i prinde\u021bi-o cu ambele m\u00e2ini l\u00e2ng\u0103 umeri, asigur\u00e2ndu-v\u0103 c\u0103 coatele sunt \u00eendreptate \u00een jos. Elibera\u021bi c\u00e2rligele de siguran\u021b\u0103 prin rotirea barei.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i \u00eencepe\u021bi o genuflexiune prin mi\u0219carea \u0219oldurilor \u00eenapoi \u0219i \u00een jos. Alege\u021bi o ad\u00e2ncime de genuflexiune care s\u0103 v\u0103 permit\u0103 s\u0103 men\u021bine\u021bi curbura natural\u0103 a coloanei vertebrale \u0219i s\u0103 v\u0103 ridica\u021bi din aceast\u0103 pozi\u021bie. P\u0103stra\u021bi alinierea genunchiului, gleznei \u0219i degetului de la picioare \u00een acela\u0219i plan. Expira\u021bi \u0219i \u00eendrepta\u021bi-v\u0103 u\u0219or \u00eencord\u00e2nd mu\u0219chii feselor \u0219i partea din fa\u021b\u0103 a coapselor. Efectua\u021bi repet\u0103ri suplimentare \u00een acest mod. Dup\u0103 finalizarea setului, returna\u021bi haltera \u00eenapoi \u00een suport.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, amplitudine 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, greutate excesiv\u0103 sau insuficient\u0103 pe halter\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\/2024\/01\/ezgif.com-optimize-10.gif\" alt=\"Cum se efectueaz\u0103 smith machine back squat?\" class=\"wp-image-521485\" title=\"Cum se efectueaz\u0103 smith machine back squat?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Barbell Back Squat<\/h5>\n\n\n\n<p>De asemenea, pute\u021bi efectua genuflexiuni cu o halter\u0103 pe un <a href=\"https:\/\/gymbeam.ro\/aparat-tip-cadru-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suport<\/a> obi\u0219nuit sau cu un <a href=\"https:\/\/gymbeam.ro\/sac-antrenament-cu-apa-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Goblet Squat<\/h5>\n\n\n\n<p>Dac\u0103 ave\u021bi acces la 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> sau o <a href=\"https:\/\/gymbeam.ro\/gantera-reglabila-3-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a>, pute\u021bi \u00eencerca genuflexiuni goblet. \u021aine\u021bi greutatea cu ambele m\u00e2ini la nivelul pieptului, apoi proceda\u021bi ca \u00een versiunea de baz\u0103.<\/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 cum s\u0103 efectua\u021bi genuflexiuni \u00een mod corect, nu trebuie s\u0103 rata\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/#:~:text=D%C5%99ep%20je%20pr%C3%A1vem%20ozna%C4%8Dov%C3%A1n%20za,%C4%8D%C3%ADm%C5%BE%20efektivn%C4%9B%20posilujeme%20tyto%20partie.\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Genuflexiuni: beneficii, executarea corect\u0103 \u0219i cele mai eficiente variante acas\u0103 \u0219i la sal\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Hack Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cenc\u0103rca\u021bi o greutate adecvat\u0103 pe ma\u0219ina de hack squat. Sta\u021bi pe platform\u0103 cu picioarele dep\u0103rtate aproximativ la l\u0103\u021bimea \u0219oldurilor, sprijini\u021bi-v\u0103 spatele de sp\u0103tar \u0219i umerii pe suporturile desemnate. Prinde\u021bi m\u00e2nerele cu m\u00e2inile \u0219i elibera\u021bi \u00eencuietorile de siguran\u021b\u0103. \u00cendrepta\u021bi-v\u0103 corpul, \u021bin\u00e2nd genunchii u\u0219or \u00eendoi\u021bi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi, efectua\u021bi o genuflexiune controlat\u0103 \u0219i apoi expira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eemping\u00e2nd picioarele \u00een platform\u0103 \u0219i ridic\u00e2ndu-v\u0103. Continua\u021bi imediat cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, genunchi care se pr\u0103bu\u0219esc spre interior, greutate excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-7.gif\" alt=\"Cum se efectueaz\u0103 hack squat?\" class=\"wp-image-521665\" title=\"Cum se efectueaz\u0103 hack squat?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Barbell Hack Squat<\/h5>\n\n\n\n<p>Dac\u0103 nu ave\u021bi acces la o ma\u0219in\u0103 de hack squat, pute\u021bi \u00eencerca s\u0103 efectua\u021bi hack squat 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\">halter\u0103<\/a>. A\u0219eza\u021bi o halter\u0103 \u00eenc\u0103rcat\u0103 pe podea \u0219i sta\u021bi cu spatele la ea (bara trebuie s\u0103 se sprijine pe partea inferioar\u0103 a gambelor). Efectua\u021bi o genuflexiune, prinde\u021bi haltera cu m\u00e2inile l\u00e2ng\u0103 corp, apoi ridica\u021bi-v\u0103. Efectua\u021bi o alt\u0103 genuflexiune, permi\u021b\u00e2nd <a href=\"https:\/\/gymbeam.ro\/greutate-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103cilor<\/a>&nbsp;s\u0103 ating\u0103 u\u0219or solul \u0219i continua\u021bi imediat cu urm\u0103toarea repetare. \u021aine\u021bi spatele \u00eentr-o curbur\u0103 natural\u0103 pe tot parcursul.<\/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<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<h3 class=\"wp-block-heading\">3. Leg Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cenc\u0103rca\u021bi presa pentru picioare cu o greutate adecvat\u0103. A\u0219eza\u021bi-v\u0103 pe banc\u0103, sprijini\u021bi-v\u0103 de sp\u0103tar \u0219i apuca\u021bi m\u00e2nerele de l\u00e2ng\u0103 voi. Ridica\u021bi picioarele, pozi\u021bion\u00e2ndu-le pe platform\u0103 la l\u0103\u021bimea \u0219oldurilor. Preg\u0103ti\u021bi-v\u0103 pentru prima repetare \u0219i elibera\u021bi \u00eencuietorile de siguran\u021b\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cendoi\u021bi \u00eencet genunchii, aduc\u00e2nd platforma spre voi. C\u00e2nd genunchii sunt aproape de piept, \u00eempinge\u021bi-v\u0103 prin picioare \u00een platform\u0103 \u00een timp ce expira\u021bi. Continua\u021bi p\u00e2n\u0103 c\u00e2nd picioarele sunt aproape complet \u00eentinse. Ave\u021bi grij\u0103 s\u0103 \u021bine\u021bi spatele lipit de sp\u0103tar. Continua\u021bi imediat cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, genunchi care se pr\u0103bu\u0219esc spre interior, ridicarea spatelui de pe sp\u0103tar, greutate excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-6.gif\" alt=\"Cum se efectueaz\u0103 leg press?\" class=\"wp-image-521745\" title=\"Cum se efectueaz\u0103 leg press?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Leg Extension<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cenc\u0103rca\u021bi ma\u0219ina cu greutatea adecvat\u0103. A\u0219eza\u021bi-v\u0103, l\u0103sa\u021bi-v\u0103 pe spate \u0219i prinde\u021bi-v\u0103 gleznele \u00een spatele rolei de sprijin pentru tibie. Regla\u021bi \u00een\u0103l\u021bimea \u0219i pozi\u021bia rolei \u00een func\u021bie de preferin\u021bele voastre \u0219i de designul specific al ma\u0219inii. Prinde\u021bi m\u00e2nerele de l\u00e2ng\u0103 corp cu m\u00e2inile.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i, odat\u0103 cu \u00eencordarea mu\u0219chilor coapselor din fa\u021b\u0103, extinde\u021bi picioarele. \u00cen pozi\u021bia de sus, pute\u021bi include o re\u021binere de 1-2 secunde, apoi reveni\u021bi la pozi\u021bia de pornire. \u00cencerca\u021bi s\u0103 \u021bine\u021bi spatele lipit de suport pe tot parcursul mi\u0219c\u0103rii. Continua\u021bi imediat cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, arcuire a spatelui, greutate excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-7.gif\" alt=\"Cum se efectueaz\u0103 leg extension?\" class=\"wp-image-521761\" title=\"Cum se efectueaz\u0103 leg extension?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Machine Lying Leg Curl<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cenc\u0103rca\u021bi ma\u0219ina cu greutatea adecvat\u0103. \u00centinde\u021bi-v\u0103 cu fa\u021ba \u00een jos pe banc\u0103 \u0219i prinde\u021bi picioarele \u00een jurul rolelor de sus\u021binere, pozi\u021bion\u00e2ndu-le \u00eentre gambe \u0219i c\u0103lc\u00e2i. Regla\u021bi \u00een\u0103l\u021bimea \u0219i pozi\u021bia rolelor \u00een func\u021bie de preferin\u021bele voastre \u0219i de designul specific al ma\u0219inii. Prinde\u021bi m\u00e2nerele cu m\u00e2inile.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expir\u0103 \u0219i, odat\u0103 cu \u00eencordarea ischiochimbilor, trage\u021bi c\u0103lc\u00e2iele spre fese. \u00cen aceast\u0103 pozi\u021bie, pute\u021bi include o re\u021binere de 1-2 secunde, apoi reveni\u021bi la pozi\u021bia de pornire. Cu toate acestea, nu bloca\u021bi genunchii atunci c\u00e2nd v\u0103 extinde\u021bi picioarele. Continua\u021bi imediat cu urm\u0103toarea repetare. \u021aine\u021bi bazinul lipit de suport pe tot parcursul mi\u0219c\u0103rii \u0219i evita\u021bi arcuirea spatelui.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, arcuire \u00een partea inferioar\u0103 a spatelui (regiunea lombar\u0103), ridicarea bazinului, greutate excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n<\/div>\n<\/div>\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\/2024\/01\/ezgif.com-optimize-8.gif\" alt=\"Cum se efectueaz\u0103 machine lying leg curl?\" class=\"wp-image-521777\" title=\"Cum se efectueaz\u0103 machine lying leg curl?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Dumbell Lying Leg Curl<\/h5>\n\n\n\n<p>De asemenea, pute\u021bi efectua acest exerci\u021biu f\u0103r\u0103 a fi nevoie de o ma\u0219in\u0103. Utiliza\u021bi o banc\u0103 de antrenament <a href=\"https:\/\/gymbeam.ro\/banca-plata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plat\u0103<\/a>&nbsp;sau <a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">reglabil\u0103<\/a>&nbsp;\u0219i o ganter\u0103. Pozi\u021biona\u021bi gantera pe podea \u00een spatele unui cap\u0103t al b\u0103ncii. \u00centinde\u021bi-v\u0103 cu fa\u021ba \u00een jos pe banc\u0103, str\u00e2ng\u00e2ndu-i marginile cu m\u00e2inile \u0219i \u021bine\u021bi gantera \u00eentre picioare. Expira\u021bi \u00een timp ce trage\u021bi picioarele spre fese. Dac\u0103 pelvisul \u00eencepe s\u0103 se ridice \u00een timpul mi\u0219c\u0103rii, lua\u021bi \u00een considerare plasarea unui <a href=\"https:\/\/gymbeam.ro\/prosoape\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prosop<\/a>&nbsp;rulat sau o <a href=\"https:\/\/gymbeam.ro\/rola-de-exercitii-half-round-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rol\u0103 mai mic\u0103<\/a>&nbsp;dedesubt pentru sprijin.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-4.gif\" alt=\"Cum se efectueaz\u0103 dumbell lying leg curl?\" class=\"wp-image-521729\" title=\"Cum se efectueaz\u0103 dumbell lying leg curl?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Sumo Deadlift<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 \u00een fa\u021ba unei haltere \u00eenc\u0103rcate cu <a href=\"https:\/\/gymbeam.ro\/greutate-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci<\/a>, cu picioarele mai dep\u0103rtate dec\u00e2t l\u0103\u021bimea umerilor. Asigura\u021bi-v\u0103 c\u0103 degetele de la picioare \u0219i genunchii sunt \u00eendreptate spre exterior. \u00cendoi\u021bi genunchii \u0219i apleca\u021bi-v\u0103 \u00eenainte spre halter\u0103, men\u021bin\u00e2nd \u00een acela\u0219i timp curbura natural\u0103 a spatelui \u0219i men\u021bin\u00e2nd capul \u00een linie cu coloana vertebral\u0103. Prinde\u021bi haltera cu ambele m\u00e2ini folosind fie o prindere \u00een sus, fie alternativ (m\u00e2n\u0103 peste alta, cealalt\u0103 sub m\u00e2n\u0103). L\u0103\u021bimea de prindere ar trebui s\u0103 fie aproximativ la nivelul umerilor sau pu\u021bin mai \u00eengust\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i, pe m\u0103sur\u0103 ce expira\u021bi, \u00eendrepta\u021bi-v\u0103 treptat \u00eencord\u00e2nd mu\u0219chii coapselor \u0219i ai feselor. \u00cencepe\u021bi prin a \u00eentinde genunchii \u0219i apoi \u00eendrepta\u021bi-v\u0103 u\u0219or trunchiul. Haltera ar trebui s\u0103 se \u00eendrepte \u00een sus, aproape de picioare. Continua\u021bi imediat cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Spate arcuit, mi\u0219care necontrolat\u0103, gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-1.gif\" alt=\"Cum se efectueaz\u0103 sumo deadlift?\" class=\"wp-image-521713\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Alte varia\u021bii ale exerci\u021biului:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Kettlebell Sumo Deadlift<\/h5>\n\n\n\n<p>De asemenea, pute\u021bi efectua sumo deadlift cu dou\u0103 kettlebell. A\u0219eza\u021bi-le pe p\u0103m\u00e2nt unul l\u00e2ng\u0103 altul, \u00eentre picioare. Picioarele ar trebui s\u0103 fie la o distan\u021b\u0103 mai mare dec\u00e2t l\u0103\u021bimea umerilor, iar degetele de la picioare \u0219i genunchii ar trebui s\u0103 fie \u00eendreptate spre exterior. Apoi, apuca\u021bi ambele kettlebell-uri \u0219i efectua\u021bi exerci\u021biul \u00een acela\u0219i mod ca \u0219i cu o halter\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Machine Calf Raises<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cenc\u0103rca\u021bi ma\u0219ina cu greutatea adecvat\u0103. Sta\u021bi pe platform\u0103 cu degetele de la picioare, asigur\u00e2ndu-v\u0103 c\u0103 c\u0103lc\u00e2iele se extind dincolo de aceasta. Sprijini\u021bi-v\u0103 umerii de suporturi. \u021aine\u021bi corpul \u00een pozi\u021bie vertical\u0103 pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Folosind contrac\u021bia gambelor, ridica\u021bi c\u0103lc\u00e2iele \u0219i ap\u0103sa\u021bi \u00eentregul corp \u00een suporturile pentru umeri. C\u00e2nd v\u0103 afla\u021bi \u00een aceast\u0103 pozi\u021bie, pute\u021bi include o re\u021binere de 1-2 secunde, apoi reveni\u021bi la pozi\u021bia de pornire. 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, greutate inadecvat\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\/2024\/01\/ezgif.com-optimize-9.gif\" alt=\"Cum se efectueaz\u0103 machine calf raises?\" class=\"wp-image-521793\" title=\"Cum se efectueaz\u0103 machine calf raises?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Dumbbell Calf Raises<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi pe o banc\u0103 cu spatele drept \u0219i picioarele pozi\u021bionate aproximativ sub genunchi. Lua\u021bi dou\u0103 gantere \u0219i plasa\u021bi-le chiar deasupra genunchilor, \u021bin\u00e2ndu-le perpendiculare pe sol. P\u0103stra\u021bi o str\u00e2ngere u\u0219oar\u0103 de gantere pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Ridica\u021bi-v\u0103 c\u0103lc\u00e2iele contract\u00e2nd mu\u0219chii gambei \u0219i, \u00een pozi\u021bia final\u0103, pute\u021bi include o re\u021binere de 1-2 secunde. Apoi, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eentr-un mod controlat \u0219i continua\u021bi imediat cu urm\u0103toarea repetare. Dac\u0103 dori\u021bi s\u0103 m\u0103ri\u021bi aria de mi\u0219care, pute\u021bi plasa o treapt\u0103 joas\u0103 sub v\u00e2rful degetelor de la picioare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, greutate inadecvat\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\/2024\/01\/ezgif.com-gif-maker-11.gif\" alt=\"Cum se efectueaz\u0103 dumbbell calf raises?\" class=\"wp-image-521681\" title=\"Cum se efectueaz\u0103 dumbbell calf raises?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Barbell Calf Raises<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Regla\u021bi haltera la o \u00een\u0103l\u021bime adecvat\u0103 (sub nivelul umerilor) \u0219i \u00eenc\u0103rca\u021bi-o cu pl\u0103ci \u00een func\u021bie de capacitatea voastr\u0103 de for\u021b\u0103. A\u0219eza\u021bi-v\u0103 sub halter\u0103, prinde\u021bi-o din lateral cu ambele m\u00e2ini \u0219i ridica\u021bi-o de pe <a href=\"https:\/\/gymbeam.ro\/cadru-wallmount-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suport<\/a>. Face\u021bi un pas inapoi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Ridica\u021bi-v\u0103 c\u0103lc\u00e2iele contract\u00e2nd mu\u0219chii gambei \u0219i, \u00een pozi\u021bia final\u0103, pute\u021bi include o re\u021binere de 1-2 secunde. Apoi, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eentr-un mod controlat \u0219i continua\u021bi imediat cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, greutate inadecvat\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\/2024\/01\/ezgif.com-gif-maker-12.gif\" alt=\"Cum se efectueaz\u0103 barbell calf raises?\" class=\"wp-image-521697\" title=\"Cum se efectueaz\u0103 barbell calf raises?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_puteti_gasi_in_plus\"><\/span>Ce pute\u021bi g\u0103si \u00een plus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pute\u021bi g\u0103si exerci\u021bii suplimentare pentru partea inferioar\u0103 a corpului \u00een articolul: <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\"><strong>9 Cele mai bune exerci\u021bii pentru fese \u0219i picioare<\/strong><\/a><\/li>\n\n\n\n<li>Pute\u021bi crea un antrenament pentru partea superioar\u0103 a corpului pe baza articolelor fitness pentru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">umeri<\/a><\/strong>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spate<\/a><\/strong>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">piept<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">abdomen<\/a><\/strong>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-bicepsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bicep\u0219i<\/a> <\/strong>\u0219i <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-triceps-si-muschii-antebratului\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tricep\u0219i<\/a><\/strong>.<\/li>\n\n\n\n<li>Vre\u021bi s\u0103 \u0219ti\u021bi cum s\u0103 alege\u021bi corect greutatea de antrenament? Pute\u021bi afla mai multe despre asta \u00een articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce greutate s\u0103 ridica\u021bi pentru dezvoltarea masei musculare, for\u021b\u0103 \u0219i pierdere \u00een greutate?<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre num\u0103rul ideal de repet\u0103ri pentru un exerci\u021biu bazat pe obiectivele voastre, citi\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>C\u00e2te repet\u0103ri ar trebui s\u0103 face\u021bi pentru a pierde \u00een greutate sau pentru a c\u00e2\u0219tiga masa muscular\u0103?<\/strong><\/a><\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 c\u00e2\u0219tiga\u021bi masa muscular\u0103, dar nu vede\u021bi niciun rezultat? Atunci nu trebuie s\u0103 rata\u021bi articolele noastre: <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\"><strong>10 sfaturi despre cum s\u0103 lua\u021bi \u00een greutate \u00eentr-un mod s\u0103n\u0103tos<\/strong><\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/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>Dac\u0103 dori\u021bi s\u0103 ob\u021bine\u021bi coapse \u0219i gambe bine definite, introducerea exerci\u021biilor din articolul de ast\u0103zi \u00een rutina voastr\u0103 de antrenament este o alegere \u00een\u021beleapt\u0103. Diferite varia\u021bii de genuflexiuni, deadlift, extensii de picioare \u0219i bucle ale picioarelor sunt ideale pentru a v\u0103 <strong>antrena p\u0103r\u021bile din fa\u021b\u0103, spate \u0219i interioare ale coapselor<\/strong>. Ridic\u0103rile de gambe cu haltere sau la ma\u0219in\u0103 sunt esen\u021biale pentru<strong> cre\u0219terea for\u021bei \u0219i a masei acestora<\/strong>. Cu toate acestea, nu uita\u021bi s\u0103 acorda\u021bi aten\u021bie tehnicii adecvate \u00een timpul exerci\u021biilor, deoarece va da cele mai bune rezultate. \u00cen plus, sus\u021bine\u021bi-v\u0103 eforturile cu o alimenta\u021bie de calitate \u0219i o recuperare corespunz\u0103toare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, distribui\u021bi-l \u0219i prietenilor vo\u0219tri \u0219i inspira\u021bi-i cu idei pentru un antrenament pentru coapse \u0219i gambe.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u0103 dori\u021bi coapse \u0219i gambe ferme, puternice \u0219i bine definite? Dac\u0103 da, nu trebuie s\u0103 trece\u021bi cu vederea exerci\u021biile eviden\u021biate \u00een articolul nostru de ast\u0103zi pentru rutina voastr\u0103 de antrenament. De asemenea, acesta ofer\u0103 \u00eendrum\u0103ri privind tehnicile corespunz\u0103toare \u0219i pune \u00een lumin\u0103 cele mai frecvente gre\u0219eli.<\/p>\n","protected":false},"author":129,"featured_media":521643,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7262,6410,6422],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-528921","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-de-forta","10":"tag-exercitii","11":"tag-exercitii-pentru-picioare","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>9 cele mai bune exerci\u021bii pentru coapse \u0219i gambe - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi \u0219i s\u0103 v\u0103 tonifia\u021bi picioarele? 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