{"id":529097,"date":"2024-03-13T11:12:42","date_gmt":"2024-03-13T10:12:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=529097"},"modified":"2024-03-13T11:20:39","modified_gmt":"2024-03-13T10:20:39","slug":"hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/","title":{"rendered":"Cum s\u0103 efectua\u021bi corect hip thrust pentru fesieri perfec\u021bi? Top 6 variante"},"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\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/#Ce_este_hip_thrust\" title=\"Ce este hip thrust?\">Ce este hip thrust?<\/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\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/#De_ce_sa_efectuati_hip_thrust_5_beneficii_excelente\" title=\"De ce s\u0103 efectua\u021bi hip thrust? 5 beneficii excelente\">De ce s\u0103 efectua\u021bi hip thrust? 5 beneficii excelente<\/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\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/#Cum_sa_efectuati_corect_hip_thrust\" title=\"Cum s\u0103 efectua\u021bi corect hip thrust?\">Cum s\u0103 efectua\u021bi corect hip thrust?<\/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\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/#Hip_Thrusts_ca_parte_a_planului_de_antrenament\" title=\"Hip Thrusts ca parte a planului de antrenament\">Hip Thrusts ca parte a planului de antrenament<\/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\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/#6_Variatii_eficiente_ale_hip_thrust\" title=\"6 Varia\u021bii eficiente ale hip thrust\">6 Varia\u021bii eficiente ale hip thrust<\/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\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/#Ce_puteti_afla_suplimentar\" title=\"Ce pute\u021bi afla suplimentar?\">Ce pute\u021bi afla suplimentar?<\/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\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0103 dori\u021bi fesieri <strong>mai rotunji\u021bi, mai fermi \u0219i mai puternici<\/strong>? Dac\u0103 da, atunci hip thrust ar trebui s\u0103 fie cu siguran\u021b\u0103 un exerci\u021biu de baz\u0103 \u00een rutina voastr\u0103 de antrenament. Atunci c\u00e2nd vine vorba de tonifiere \u0219i sculptare a mu\u0219chilor fesieri, ace\u0219tia pot eclipsa \u00een anumite privin\u021be genuflexiunile, deadlift-urile sau fand\u0103rile. Cu toate acestea, <strong>st\u0103p\u00e2nirea tehnicii adecvate este cheia pentru a ob\u021bine beneficii<\/strong> de pe urma acestora \u0219i pentru a evita gre\u0219elile frecvente. Vom aprofunda toate acestea \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<p>\u00cen timpul ptrecut la sal\u0103, probabil a\u021bi observat at\u00e2t b\u0103rba\u021bi, c\u00e2t \u0219i femei pe podea, cu spatele pe o banc\u0103, o halter\u0103 \u00eenc\u0103rcat\u0103 la nivelul \u0219oldului, preg\u0103tindu-se pentru a \u00eempinge \u0219oldul, care a ap\u0103rut ca fiind un exerci\u021biu de baz\u0103 pentru fesieri \u00een ultimii ani. Aceast\u0103 cre\u0219tere a popularit\u0103\u021bii este \u00een mare parte atribuit\u0103 antrenorului Bret Contreras, cunoscut sub numele de <strong>The Glute Guy<\/strong>, care este, probabil, cea mai important\u0103 autoritate din lume \u00een ceea ce prive\u0219te antrenamentul fesierilor. Acesta eviden\u021biaz\u0103 unicitatea hip thrust \u00een <strong>capacitatea sa de a ob\u021bine extensia complet\u0103 a \u0219oldului<\/strong>, rezult\u00e2nd o scurtare semnificativ\u0103 a fibrelor musculare ale mu\u0219chiului gluteal. Aceast\u0103 \u00eencordare \u0219i \u00eent\u0103rire intens\u0103 fac din podul gluteal unul dintre cele mai eficiente exerci\u021bii pentru sculptarea unor mu\u0219chi gluteali rotunzi \u0219i puternici. <mark class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_hip_thrust\"><\/span>Ce este hip thrust? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu exist\u0103 nicio pastil\u0103 magic\u0103 pentru a v\u0103 dezvolta fesierii, motiv pentru care exist\u0103 hip thrust. Acesta este un exerci\u021biu \u00een care <strong>v\u0103 sprijini\u021bi partea superioar\u0103 a spatelui de o banc\u0103, de o cutie joas\u0103 sau de alt\u0103 platform\u0103 ridicat\u0103, cu t\u0103lpile lipite de sol \u0219i genunchii \u00eendoi\u021bi<\/strong>. \u00cencepe\u021bi \u00eentr-o pozi\u021bie a\u0219ezat\u0103 pe podea \u0219i apoi, prin contractarea fesierilor, ridica\u021bi pelvisul \u00een sus p\u00e2n\u0103 c\u00e2nd \u0219oldurile ajung la extensia complet\u0103. \u00cen pozi\u021bia de sus, trunchiul este paralel cu solul. Aceast\u0103 pozi\u021bie permite \u00eencordarea maxim\u0103 a mu\u0219chilor fesieri.<\/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\">Care este diferen\u021ba dintre podul gluteal \u0219i hip thrust?<\/h3>\n\n\n\n<p>Mul\u021bi oameni confund\u0103 hip thrust cu podul gluteal. Ambele sunt excelente pentru a lucra mu\u0219chii gluteali, dar exist\u0103 diferen\u021be \u00eentre ele. \u00cen timp ce <strong>\u00een timpul exerci\u021biului hip thrust, partea superioar\u0103 a corpului este ridicat\u0103, \u00een timpul podului gluteali, efectua\u021bi exerci\u021biul cu spatele pe o <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a><\/strong>. Acestea difer\u0103, de asemenea, prin faptul c\u0103 podul gluteal este folosit\u0103 mai frecvent ca exerci\u021biu de activare doar cu greutatea corporal\u0103, \u00een timp ce hip thrust este mai cunoscut pentru <a href=\"https:\/\/gymbeam.ro\/greutati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rezisten\u021ba<\/a>&nbsp;sa suplimentar\u0103. Astfel, le pute\u021bi combina \u00een rutina voastr\u0103 de antrenament. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/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 s\u0103 \u00eenv\u0103\u021ba\u021bi cum s\u0103 efectua\u021bi corect podul gluteal \u0219i cele mai eficiente varia\u021bii ale acesteia, ve\u021bi g\u0103si totul \u00een articolul nostru: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Podul gluteal: Top 10 varia\u021bii pentru fese mai rotunde \u0219i mai ferme<\/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\/02\/iStock-1973488215-1124x749.jpg\" alt=\"Pentru ce este exerci\u021biul hip thrust?\" class=\"wp-image-526655\" title=\"Pentru ce este exerci\u021biul hip thrust?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-2048x1365.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=\"De_ce_sa_efectuati_hip_thrust_5_beneficii_excelente\"><\/span>De ce s\u0103 efectua\u021bi hip thrust? 5 beneficii excelente<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hip thrust <strong>nu este doar un exerci\u021biu pentru femeile care t\u00e2njesc dup\u0103 fesieri perfec\u021bi<\/strong>. \u0218i b\u0103rba\u021bii \u00eei vor aprecia, de asemenea, impactul s\u0103u pozitiv asupra dezvolt\u0103rii musculare \u0219i a for\u021bei, precum \u0219i asupra performan\u021bei sportive generale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sunt potrivite at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru cei avansa\u021bi<\/h3>\n\n\n\n<p>\u00cencep\u0103torii pot gestiona varia\u021bia de baz\u0103 a hip thrust doar cu greutatea corporal\u0103. Acest exerci\u021biu <strong>nu este la fel de solicitant din punct de vedere tehnic precum, spre exemplu, genuflexiunile<\/strong>. Persoanele avansate pot cre\u0219te dificultatea prin ad\u0103ugarea de greutate, cum ar fi 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>, 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\/elastice-pentru-fitness-si-extensoare\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a>. \u00cen plus, hip thrust este mai pu\u021bin limitat\u0103 de propria mobilitate (gam\u0103 de mi\u0219care a articula\u021biilor) \u00een compara\u021bie cu genuflexiunile.<\/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. Ajut\u0103 la dezvoltarea unor mu\u0219chi gluteali puternici<\/h3>\n\n\n\n<p>Exerci\u021biile hip thrust \u00eencordeaz\u0103 intens mu\u0219chii fesieri <em><strong>gluteus minimus, medius <\/strong><\/em>\u0219i <em><strong>maximus<\/strong><\/em>, rezult\u00e2nd \u00eentr-o tonifiere complet\u0103 a mu\u0219chilor fesieri. Acest lucru duce la fese mai ferme, mai rotunde \u0219i mai puternice. Astfel de \u00eembun\u0103t\u0103\u021biri nu sunt benefice numai pentru alte exerci\u021bii, cum ar fi genuflexiunile sau deadlift-urile, ci \u00eembun\u0103t\u0103\u021besc \u0219i performan\u021ba \u00een diferite sporturi \u0219i activit\u0103\u021bi de zi cu zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 \u00eencordarea mu\u0219chilor fesieri, ve\u021bi implica, de asemenea, <strong>mu\u0219chii ischio-jambierii (spatele coapselor), cvadricep\u0219ii (fa\u021ba coapselor)<\/strong> \u0219i adductorii coapsei (interiorul coapselor) \u00eentr-o m\u0103sur\u0103 mai mic\u0103. Acest lucru \u00eel face un exerci\u021biu eficient pentru partea inferioar\u0103 a corpului. <mark class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Genuflexiuni vs hip thrust: care exerci\u021biu este mai bun pentru fesieri conform studiilor?<\/h4>\n\n\n\n<p>Genuflexiunea este considerat\u0103 regele exerci\u021biilor pentru partea inferioar\u0103 a corpului. Prin urmare, mul\u021bi culturi\u0219ti \u0219i pasiona\u021bi de fitness se \u00eentreab\u0103 adesea <strong>dac\u0103 merit\u0103 s\u0103 face\u021bi \u0219i hip thrust<\/strong>, av\u00e2nd \u00een vedere c\u0103 genuflexiunile sunt \u0219i un exerci\u021biu eficient pentru fesieri. Din fericire, exper\u021bii au \u00eenceput s\u0103 abordeze acest subiect, oferind dovezi \u0219tiin\u021bifice cu privire la eficacitatea ambelor exerci\u021bii. <mark class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potrivit studiilor, at\u00e2t genuflexiunile, c\u00e2t \u0219i hip thrust sunt exerci\u021bii eficiente pentru construirea mu\u0219chilor fesieri. Totu\u0219i, atunci c\u00e2nd v\u0103 concentra\u021bi pe construirea \u0219i rotunjirea feselor, hip thrust poate fi o alegere pu\u021bin mai bun\u0103. <strong>Acestea pot activa mu\u0219chii fesieri (\u00een special gluteus maximus) cu o intensitate mai mare<\/strong>. Pe de alt\u0103 parte, genuflexiunile vizeaz\u0103 mu\u0219chii din fa\u021b\u0103 ai coapselor \u0219i adductorilor (mu\u0219chii interiori ai coapsei). Prin urmare, dac\u0103 dori\u021bi s\u0103 culege\u021bi beneficiile ambelor exerci\u021bii, introduce\u021bi-le pe am\u00e2ndou\u0103 \u00een planul vostru de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla totul despre beneficiile, tehnica adecvat\u0103 \u0219i varia\u021biile genuflexelor \u00een articolul nostru: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Genuflexiuni: beneficii, executare 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<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg\" alt=\"Beneficiile hip thrust\" class=\"wp-image-526671\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Pot ajuta la ob\u021binerea unui fund sexy<\/h3>\n\n\n\n<p>Dac\u0103 <strong>scopul vostru este s\u0103 ave\u021bi un fund ferm \u0219i rotund<\/strong>, atunci lua\u021bi \u00een considerare introducerea hip thrust \u00een antrenamentul vostru. Pe l\u00e2ng\u0103 antrenorul Bret Contreras, mul\u021bi concuren\u021bi de fitness \u0219i influenceri \u00eei fac reclam\u0103, precum Kayla Itsines \u0219i Michelle Lewin. Acesta este un exerci\u021biu eficient pentru m\u0103rirea feselor, \u00een timpul c\u0103ruia ve\u021bi ridica greutatea (haltera cu pl\u0103ci, ganterele) \u00een primul r\u00e2nd cu mu\u0219chii fesieri. Atunci c\u00e2nd \u00eei solicita\u021bi cu o greutate suficient\u0103, ve\u021bi sim\u021bi cu adev\u0103rat o arsur\u0103. Iar atunci intervin mecanismele de adaptare, cum ar fi cre\u0219terea \u0219i tonifierea. \u00cen timp, acest lucru v\u0103 poate ajuta s\u0103 ob\u021bine\u021bi acele forme sexy mult dorite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea fiind spuse, este necesar\u0103 abordarea \u00eentregului proces un pic mai sistematic. Pe l\u00e2ng\u0103 antrenament, ob\u021binerea unui fund rotund necesit\u0103 \u0219i modificarea alimenta\u021biei \u0219i reglarea fin\u0103 a recuper\u0103rii dup\u0103 antrenament. Toate informa\u021biile importante le g\u0103si\u021bi \u00een articolul nostru: <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\"><strong>Cum s\u0103 v\u0103 tonifia\u021bi \u0219i s\u0103 v\u0103 modela\u021bi fesele \u0219i picioarele.<\/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\">4. Ele sporesc viteza \u0219i explozivitatea \u00een sport<\/h3>\n\n\n\n<p>\u0218ti\u021bi deja c\u0103 hip thrust v\u0103 poate ajuta s\u0103 v\u0103 construi\u021bi fese puternice. Aceast\u0103 for\u021b\u0103 este util\u0103 nu doar \u00een sala de sport pentru ridicarea greut\u0103\u021bilor grele, ci \u0219i \u00een diverse sporturi. Cheia const\u0103 \u00een \u00eent\u0103rirea mu\u0219chilor gluteali \u00eentr-o pozi\u021bie complet extins\u0103 a \u0219oldului, care are loc \u00een faza superioar\u0103 a \u00eempingerii \u0219oldului. Tocmai \u00een aceast\u0103 pozi\u021bie de \u0219old <strong>sunt generate puterea \u0219i explozivitatea pentru accelerare, cum ar fi \u00een sprinting<\/strong>. Acest lucru aduce beneficii nu numai sprinterilor, ci \u0219i sportivilor precum fotbali\u0219tii sau baschetbalistii care trebuie s\u0103 accelereze \u00een timpul unui joc pentru a-\u0219i ajunge din urm\u0103 adversarii sau pentru a se desprinde \u00een timpul unui atac la poart\u0103 sau la co\u0219. Studiile confirm\u0103, de asemenea, c\u0103 <strong>efectuarea de \u00eempingeri ale \u0219oldurilor cu sarcini grele chiar sub capacitatea maxim\u0103<\/strong> poate duce la <strong>accelerare \u00een sprint<\/strong>. <mark class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pot \u00eembun\u0103t\u0103\u021bi echilibrul \u0219i pot \u00eent\u0103ri mu\u0219chii spatelui inferior<\/h3>\n\n\n\n<p>Fesierii puternici vor fi de folos \u0219i \u00een via\u021ba de zi cu zi. Ace\u0219tia joac\u0103 un rol esen\u021bial \u00een mi\u0219c\u0103rile comune, cum ar fi <strong>mersul pe jos, urcatul sc\u0103rilor sau ridicarea obiectelor grele de la sol<\/strong>. \u00cen plus, mu\u0219chii din jurul \u0219oldurilor contribuie la men\u021binerea echilibrului \u00een timpul oric\u0103rei mi\u0219c\u0103ri. \u00cen plus, cu o tehnic\u0103 adecvat\u0103 de \u00eempingere a \u0219oldului, se realizeaz\u0103 \u0219i \u00eent\u0103rirea mu\u0219chilor din partea inferioar\u0103 a spatelui \u0219i din jurul coloanei vertebrale (erector spinae). \u00cen consecin\u021b\u0103, acest exerci\u021biu poate servi \u0219i ca <strong>m\u0103sur\u0103 preventiv\u0103 \u00eempotriva durerilor de spate.<\/strong> <mark class=\"has-inline-color has-orange-color\"><sup>[7\u20138]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 ave\u021bi probleme cu spatele, lua\u021bi \u00een considerare s\u0103 \u00eencerca\u021bi <strong><a href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 de exerci\u021bii care v\u0103 ajut\u0103 s\u0103 ameliora\u021bi durerea de spate.<\/a><\/strong><\/li>\n\n\n\n<li>Pentru informa\u021bii despre factorii care cauzeaz\u0103 disconfort la nivelul spatelui, consulta\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dureri de spate: 10 cele mai frecvente cauze \u0219i solu\u021bii pentru a sc\u0103pa de aceast\u0103 problem\u0103<\/strong><\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/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=\"64681,51223,55867,68977,49003,74329,51190,49009,51217,73123,53680\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_efectuati_corect_hip_thrust\"><\/span>Cum s\u0103 efectua\u021bi corect hip thrust?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ve\u021bi profita la maximum de acest exerci\u021biu atunci c\u00e2nd \u00eenv\u0103\u021ba\u021bi tehnica corect\u0103.<\/strong> Pe l\u00e2ng\u0103 exerci\u021biul \u00een sine, conteaz\u0103 \u0219i alegerea unei <a href=\"https:\/\/gymbeam.ro\/banca-plata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103nci plate<\/a>&nbsp;pe care s\u0103 v\u0103 sprijini\u021bi. \u00cen mod ideal, aceasta ar trebui s\u0103 aib\u0103 aproximativ 33\u201348 cm \u00een\u0103l\u021bime.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pozi\u021bia ini\u021bial\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A\u0219eza\u021bi-v\u0103 la sol cu spatele \u00eendreptat spre banc\u0103.<\/li>\n\n\n\n<li>A\u0219eza\u021bi partea superioar\u0103 a spatelui, chiar de sub omopla\u021bi, pe banc\u0103. Dac\u0103 face\u021bi exerci\u021bii cu propria greutate corporal\u0103, odihni\u021bi-v\u0103 bra\u021bele (tricepsul) pe banc\u0103. Pute\u021bi s\u0103 v\u0103 pune\u021bi m\u00e2inile pe \u0219olduri sau s\u0103 str\u00e2nge\u021bi pumnii.<\/li>\n\n\n\n<li>Dac\u0103 folosi\u021bi haltera, trece\u021bi-o deasupra \u0219oldurilor \u0219i prinde\u021bi-o cu ambele m\u00e2ini pe l\u00e2ng\u0103 \u0219olduri. Ave\u021bi grij\u0103 s\u0103 pozi\u021biona\u021bi corect haltera deasupra pelvisului, asigur\u00e2ndu-v\u0103 c\u0103 este centrat\u0103 \u0219i nu aplecat\u0103 \u00eentr-o parte. Pentru un plus de confort, pute\u021bi \u00eenf\u0103\u0219ura o mic\u0103 <a aria-label=\"saltea (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a> sau un <a href=\"https:\/\/gymbeam.ro\/prosoape\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prosop<\/a>&nbsp;\u00een jurul acesteia.<\/li>\n\n\n\n<li>\u00cendoi\u021bi genunchii \u0219i aduce\u021bi-i spre \u0219olduri p\u00e2n\u0103 c\u00e2nd tibiele sunt perpendiculare pe sol (aproximativ un unghi de 90\u00b0 \u00eentre sol \u0219i tibie) c\u00e2nd ridica\u021bi pelvisul (paralel cu sol). Acest lucru va \u00eencorda \u00een primul r\u00e2nd mu\u0219chii fesieri, mai degrab\u0103 dec\u00e2t coapsele. <mark class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/li>\n\n\n\n<li>\u021aine\u021bi picioarele sau doar c\u0103lc\u00e2iele pe podea \u0219i a\u0219eza\u021bi-le aproximativ la l\u0103\u021bimea umerilor. Genunchii \u0219i degetele de la picioare ar trebui s\u0103 fie \u00eendreptate u\u0219or spre exterior.<\/li>\n\n\n\n<li>P\u0103stra\u021bi-v\u0103 capul \u00een linie cu coloana vertebral\u0103 \u0219i privi\u021bi \u00eenainte pe parcursul mi\u0219c\u0103rii.<\/li>\n\n\n\n<li>Deoarece anatomiile umane variaz\u0103 (cum ar fi lungimea coapselor \u0219i a tibiei), pute\u021bi g\u0103si confortabile pozi\u021bii de pornire u\u0219or diferite. Prin urmare, experimenta\u021bi cu plasarea piciorului (l\u0103\u021bimea, unghiul, \u00een\u0103l\u021bimea degetelor de la picioare) \u00een timpul exerci\u021biului pentru a v\u0103 g\u0103si pozi\u021bia optim\u0103, maximiz\u00e2nd \u00eencordarea fesierilor &#8211; a\u0219a-numitul \u201epunct dulce\u201d.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1124x749.jpg\" alt=\"Cum s\u0103 efectua\u021bi corect hip thrust?\" class=\"wp-image-526687\" title=\"Cum s\u0103 efectua\u021bi corect hip thrust?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Efectuarea exerci\u021biului<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cencorda\u021bi-v\u0103 trunchiul pentru a v\u0103 proteja \u0219oldurile de suprasolicitare.<\/li>\n\n\n\n<li>Expira\u021bi \u0219i ridica\u021bi \u00eencet pelvisul \u00een sus, concentr\u00e2ndu-v\u0103 pe contractarea mu\u0219chilor fesieri.<\/li>\n\n\n\n<li>Ap\u0103sa\u021bi-v\u0103 picioarele pe podea pentru o mai bun\u0103 stabilitate \u0219i o contractare sporit\u0103 a feselor. <mark class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n\n\n\n<li>Ridica\u021bi-v\u0103 pelvisul la o \u00een\u0103l\u021bime \u00een care corpul vostru s\u0103 se alinieze paralel cu podeaua. \u00cen aceast\u0103 pozi\u021bie, coapsele \u0219i tibia ar trebui s\u0103 formeze un unghi de 90\u00b0. Pelvisul vostru este u\u0219or \u00eencordat, ceea ce ajut\u0103 \u0219i la activarea mu\u0219chilor fesieri, protej\u00e2nd \u00een acela\u0219i timp partea inferioar\u0103 a spatelui.<\/li>\n\n\n\n<li>\u00cen pozi\u021bia superioar\u0103, efectua\u021bi o re\u021binere de 1-2 secunde cu o contrac\u021bie maxim\u0103 a mu\u0219chilor fesieri.<\/li>\n\n\n\n<li>Inspira\u021bi \u0219i cobor\u00e2\u021bi pelvisul \u00een jos \u00eentr-o manier\u0103 controlat\u0103.<\/li>\n\n\n\n<li>\u00cen pozi\u021bia de jos, atinge\u021bi u\u0219or podeaua cu fesele \u0219i apoi continua\u021bi cu urm\u0103toarea repetare.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Care sunt cele mai frecvente gre\u0219eli atunci c\u00e2nd efectua\u021bi hip thrust?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n\n\n\n<li>\u00cencordarea insuficient\u0103 a mu\u0219chilor fesieri \u0219i a trunchiului.<\/li>\n\n\n\n<li>Arcuirea excesiv\u0103 a spatelui inferior (ridicarea pelvisului prea sus).<\/li>\n\n\n\n<li>Mi\u0219care necontrolat\u0103.<\/li>\n\n\n\n<li>Picioarele prea departe de \u0219olduri.<\/li>\n\n\n\n<li>\u00cendoirea g\u00e2tului.<\/li>\n\n\n\n<li>Greutate eronat aleas\u0103 atunci c\u00e2nd efectua\u021bi hip thrust cu rezisten\u021b\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1124x749.jpg\" alt=\"Gre\u0219eli obi\u0219nuite atunci c\u00e2nd efectua\u021bi hip thrust\" class=\"wp-image-526703\" title=\"Gre\u0219eli obi\u0219nuite atunci c\u00e2nd efectua\u021bi hip thrust\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-2048x1365.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=\"Hip_Thrusts_ca_parte_a_planului_de_antrenament\"><\/span>Hip Thrusts ca parte a planului de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Includerea exerci\u021biului hip thrust \u00een fiecare antrenament probabil nu este cea mai bun\u0103 idee, deoarece este posibil s\u0103 v\u0103 suprasolicita\u021bi nu numai mu\u0219chii fesieri, ci \u0219i \u0219oldurile. Pe de alt\u0103 parte, nu va da niciun rezultat dac\u0103 le efectua\u021bi doar o dat\u0103 pe lun\u0103. Prin urmare, este esen\u021bial s\u0103 g\u0103si\u021bi o cale de mijloc \u0219i s\u0103 <strong>introduce\u021bi acest exerci\u021biu<\/strong> <strong>\u00een<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate-pentru-sala\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">planul vostru de antrenament<\/a><\/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>\u00centr-un plan de antrenament axat pe fesieri, cel mai bine este s\u0103 introduce\u021bi hip thrust de 1 p\u00e2n\u0103 la 2 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n\n\n\n<li>Pentru hip thrust cu greutate corporal\u0103, le pute\u021bi include de p\u00e2n\u0103 la 3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n\n\n\n<li>Num\u0103rul de seturi variaz\u0103 de la 3 la 6, \u00een func\u021bie de greutate \u0219i de alte exerci\u021bii din antrenament.<\/li>\n\n\n\n<li>Include\u021bi o perioad\u0103 de odihn\u0103 de 30 p\u00e2n\u0103 la 90 de secunde \u00eentre seturi.<\/li>\n\n\n\n<li>Dac\u0103 scopul vostru este s\u0103 v\u0103 dezvolta\u021bi for\u021ba \u0219i ridica\u021bi greut\u0103\u021bi pu\u021bin sub maxim (80 p\u00e2n\u0103 la 95%), extinde\u021bi-v\u0103 perioada de odihn\u0103 p\u00e2n\u0103 la 4 minute.<\/li>\n\n\n\n<li>Num\u0103rul de repet\u0103ri pentru varia\u021bia de baz\u0103 f\u0103r\u0103 greutate ad\u0103ugat\u0103 este de 15 p\u00e2n\u0103 la 20.<\/li>\n\n\n\n<li>Efectua\u021bi varia\u021bii cu greutate ad\u0103ugat\u0103 \u00een repet\u0103ri de la 8 la 15.<\/li>\n\n\n\n<li>Pentru antrenamentul concentrat pe for\u021b\u0103, cu greut\u0103\u021bi mari, efectua\u021bi 2 p\u00e2n\u0103 la 6 repet\u0103ri.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi s\u0103 afla\u021bi \u0219i despre alte exerci\u021bii care v\u0103 pot ajuta s\u0103 v\u0103 tonifia\u021bi \u0219i s\u0103 v\u0103 modela\u021bi fesierii \u0219i coapsele, consulta\u021bi articolul nostru: <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><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 efectua\u021bi hip thrust pentru persoanele avansate?<\/h3>\n\n\n\n<p>Dac\u0103 pute\u021bi efectua cu u\u0219urin\u021b\u0103 15 p\u00e2n\u0103 la 20 de repet\u0103ri f\u0103r\u0103 a sim\u021bi oboseal\u0103 muscular\u0103, probabil c\u0103 trebuie s\u0103 oferi\u021bi mu\u0219chilor un nou stimul pentru dezvoltare \u0219i tonifiere \u00een continuare. Urm\u0103toarele sfaturi de antrenament v\u0103 pot ajuta \u00een acest sens:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cenc\u0103rca\u021bi <strong>o greutate mai mare<\/strong> pe halter\u0103 sau utiliza\u021bi un kettlebell sau o ganter\u0103 mai grea.<\/li>\n\n\n\n<li><strong>Reduce\u021bi treptat durata perioadei de odihn\u0103<\/strong> dintre exerci\u021bii cu 10 secunde.<\/li>\n\n\n\n<li><strong>Introduce\u021bi superseturi<\/strong>, timp \u00een care efectua\u021bi 2 sau mai multe varia\u021bii ale acestui exerci\u021biu la r\u00e2nd f\u0103r\u0103 odihn\u0103. Spre exemplu, dup\u0103 un set cu un kettlebell, urmeaz\u0103 imediat un set folosind propria greutate corporal\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 intereseaz\u0103 s\u0103 efectua\u021bi un antrenament bun acas\u0103, f\u0103r\u0103 echipament? 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Variatii_eficiente_ale_hip_thrust\"><\/span>6 Varia\u021bii eficiente ale hip thrust<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Primul pas pentru a st\u0103p\u00e2ni acest exerci\u021biu este s\u0103 <strong>\u00eenv\u0103\u021ba\u021bi tehnica corect\u0103 cu propria greutate corporal\u0103<\/strong>. Tot ce ave\u021bi nevoie pentru asta este o <a href=\"https:\/\/gymbeam.ro\/banca-plata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103 plat\u0103<\/a>, <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\">o cutie mai mic\u0103<\/a> sau chiar o canapea pe care o ave\u021bi acas\u0103. Odat\u0103 ce a\u021bi st\u0103p\u00e2nit varia\u021bia de baz\u0103, pute\u021bi ad\u0103uga rezisten\u021b\u0103 folosind o band\u0103 elastic\u0103 sau greut\u0103\u021bi, cum ar fi o halter\u0103, gantere, kettlebell 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>. Unele s\u0103li de sport au, de asemenea, aparate speciale pentru \u00eempingerea \u0219oldurilor, adesea denumite <strong>constructori de fese<\/strong>. Aceste aparate v\u0103 ghideaz\u0103 mi\u0219carea, a\u0219a c\u0103 nu sunt la fel de solicitante din punct de vedere al tehnicii, dar este important s\u0103 alege\u021bi cantitatea potrivit\u0103 de rezisten\u021b\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 inten\u021biona\u021bi s\u0103 include\u021bi hip thrust cu greut\u0103\u021bi \u00een antrenamentul vostru, nu uita\u021bi s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi corespunz\u0103tor \u0219i s\u0103 v\u0103 mobiliza\u021bi corpul \u00een prealabil. Dup\u0103 c\u00e2teva minute de <strong>\u00eenc\u0103lzire<\/strong> (cum ar fi mersul pe o <a href=\"https:\/\/gymbeam.ro\/bicicleta-air-bike-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biciclet\u0103 fitness<\/a>, mersul rapid pe o band\u0103 de alergare sau <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 coardei<\/a>), concentra\u021bi&#8211;v\u0103 pe <strong>mobilizarea articula\u021biilor \u00eentregului corp<\/strong>, \u00een special a \u0219oldurilor, genunchilor \u0219i gleznelor. Dup\u0103 aceea, efectua\u021bi aproximativ 2 seturi de hip thrust cu greutatea corpului pentru a v\u0103 <strong>activa mu\u0219chii fesieri<\/strong>. Abia dup\u0103 aceea trebuie s\u0103 trece\u021bi la utilizarea greut\u0103\u021bilor, pe care le pute\u021bi cre\u0219te treptat \u00een timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Hip thrust cu greutatea corporal\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe podea cu spatele l\u00e2ng\u0103 o banc\u0103, \u021bin\u00e2nd capul aliniat cu coloana vertebral\u0103. \u00cendoi\u021bi bra\u021bele la coate, a\u0219ez\u00e2ndu-le pe banca din spatele vostru \u0219i pune\u021bi m\u00e2inile pe \u0219olduri. Trage\u021bi-v\u0103 picioarele spre \u0219olduri, \u021bin\u00e2nd \u00eentregul picior sau doar c\u0103lc\u00e2iele pe p\u0103m\u00e2nt pe tot parcursul exerci\u021biului. Picioarele ar trebui s\u0103 fie dep\u0103rtate la aproximativ l\u0103\u021bimea umerilor, iar genunchii ar trebui s\u0103 fie u\u0219or \u00eentoar\u0219i spre exterior.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi-v\u0103 trunchiul. Expira\u021bi \u0219i folosi\u021bi-v\u0103 mu\u0219chii fesieri pentru a v\u0103 ridica pelvisul \u00een sus \u00eentr-o manier\u0103 controlat\u0103, p\u00e2n\u0103 c\u00e2nd trunchiul vostru este paralel cu solul. \u00cen pozi\u021bia de sus, concentra\u021bi-v\u0103 pe contractarea mu\u0219chilor fesieri. \u021aine\u021bi \u00eencordarea pentru o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi \u00eencet pelvisul \u00een jos, \u00eentr-un mod controlat. Continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui inferior \u00een pozi\u021bia de sus, \u00eendoirea g\u00e2tului, mi\u0219care necontrolat\u0103, pozi\u021bionare necorespunz\u0103toare a piciorului, amplitudine 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/01-s-vlastni-vahou.gif\" alt=\"Cum s\u0103 efectua\u021bi hip thrust cu greutatea corporal\u0103?\" class=\"wp-image-526724\" title=\"Cum s\u0103 efectua\u021bi hip thrust cu greutatea corporal\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Hip thrust cu un singur picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe podea cu partea superioar\u0103 a spatelui pe o banc\u0103, \u021bin\u00e2nd capul \u00een linie cu coloana vertebral\u0103. \u00cendoi\u021bi bra\u021bele la coate \u0219i sprijini\u021bi-le pe banc\u0103, pun\u00e2nd m\u00e2inile pe \u0219olduri. Apropia\u021bi-v\u0103 c\u0103lc\u00e2iele de \u0219olduri \u0219i pozi\u021biona\u021bi-le unul l\u00e2ng\u0103 cel\u0103lalt. \u021aine\u021bi un picior pe podea \u00een timp ce \u00eel ridica\u021bi pe cel\u0103lalt la c\u00e2\u021biva centimetri deasupra podelei.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi trunchiul. Expira\u021bi \u0219i, prin contractarea mu\u0219chilor fesieri, ridica\u021bi-v\u0103 pelvisul \u0219i ridica\u021bi simultan piciorul \u00eendoit. \u00cen pozi\u021bia de sus, c\u00e2nd trunchiul este paralel cu solul, efectua\u021bi o \u021binere de 1 p\u00e2n\u0103 la 2 secunde \u00een timp ce v\u0103 contracta\u021bi activ mu\u0219chii gluteali. Apoi, cobor\u00e2\u021bi pelvisul \u00een jos \u00eentr-o manier\u0103 controlat\u0103 \u0219i continua\u021bi imediat cu o alt\u0103 repetare folosind acela\u0219i picior. Dup\u0103 terminarea setului, schimba\u021bi picioarele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui inferior \u00een pozi\u021bia de sus, \u00eendoirea g\u00e2tului, mi\u0219care necontrolat\u0103, pozi\u021bionare necorespunz\u0103toare a piciorului, amplitudine 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/03-single-leg.gif\" alt=\"Cum s\u0103 efectua\u021bi hip thrust cu un singur picior?\" class=\"wp-image-526756\" title=\"Cum s\u0103 efectua\u021bi hip thrust cu un singur picior?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">O alt\u0103 variant\u0103 a exerci\u021biului:<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">1. Hip thrust cu un singur picior \u0219i kettlebell<\/h4>\n\n\n\n<p>Pute\u021bi face acest exerci\u021biu mai solicitant ad\u0103ug\u00e2nd greutate sub forma unui <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>. A\u0219eza\u021bi-l pe \u0219olduri pe partea lateral\u0103 a piciorului de sus\u021binere \u0219i \u021bine\u021bi de m\u00e2ner cu ambele m\u00e2ini. Apoi, efectua\u021bi exerci\u021biul a\u0219a cum a\u021bi face cu varia\u021bia greut\u0103\u021bii corporale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Hip thrust cu halter\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe podea cu partea superioar\u0103 a spatelui pe o banc\u0103, \u021bin\u00e2nd capul \u00een linie cu coloana vertebral\u0103. Pune\u021bi o halter\u0103, fie goal\u0103, fie \u00eenc\u0103rcat\u0103, pe \u0219olduri. Aduce\u021bi-v\u0103 picioarele spre \u0219olduri \u0219i l\u0103sa\u021bi-le s\u0103 se odihneasc\u0103 pe podea, fie complet, fie doar c\u0103lc\u00e2iele. \u00centinde\u021bi-le aproximativ la l\u0103\u021bimea umerilor \u0219i \u00eenclina\u021bi genunchii u\u0219or spre exterior.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi-v\u0103 trunchiul. Expira\u021bi \u0219i contracta\u021bi-v\u0103 fesierii pentru a v\u0103 ridica \u0219oldurile cu haltera \u00een sus, \u00eentr-un mod controlat, p\u00e2n\u0103 c\u00e2nd trunchiul este paralel cu solul. Concentra\u021bi-v\u0103 pe contractarea mu\u0219chilor gluteali \u00een pozi\u021bia de sus pentru o secund\u0103 sau dou\u0103. Apoi, cobor\u00e2\u021bi \u0219oldurile \u00een jos \u00eentr-un mod controlat. Continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui inferior \u00een pozi\u021bia de sus, \u00eendoirea g\u00e2tului, mi\u0219care necontrolat\u0103, pozi\u021bionare necorespunz\u0103toare a piciorului, amplitudine limitat\u0103 de mi\u0219care, selec\u021bie necorespunz\u0103toare a greut\u0103\u021bii.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/02-s-osou.gif\" alt=\"Cum s\u0103 efectua\u021bi hip thrust cu haltera?\" class=\"wp-image-526740\" title=\"Cum s\u0103 efectua\u021bi hip thrust cu haltera?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Hip thrust cu kettlebell <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe podea cu partea superioar\u0103 a spatelui pe o banc\u0103, \u021bin\u00e2nd capul \u00een linie cu coloana vertebral\u0103. Pune\u021bi 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> aproximativ \u00een centru \u00eentre oasele pelvine. Aduce\u021bi picioarele spre \u0219olduri \u0219i a\u0219eza\u021bi-le pe p\u0103m\u00e2nt sau doar c\u0103lc\u00e2iele. Pozi\u021biona\u021bi-v\u0103 picioarele dep\u0103rtate la l\u0103\u021bimea umerilor \u0219i \u00eendrepta\u021bi genunchii u\u0219or spre exterior.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi-v\u0103 trunchiul. Expira\u021bi \u0219i folosi\u021bi mu\u0219chii fesieri pentru a v\u0103 ridica \u0219oldurile cu kettlebell-ul \u00eentr-un mod controlat, p\u00e2n\u0103 c\u00e2nd trunchiul este paralel cu solul. \u00cen pozi\u021bia de sus, concentra\u021bi-v\u0103 pe contractarea feselor. \u021aine\u021bi ap\u0103sat o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi \u00eencet \u0219oldurile \u00eenapoi \u00een jos, \u00eentr-un mod controlat. Continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui inferior \u00een pozi\u021bia de sus, \u00eendoirea g\u00e2tului, mi\u0219care necontrolat\u0103, pozi\u021bionare necorespunz\u0103toare a piciorului, amplitudine limitat\u0103 de mi\u0219care, selec\u021bie necorespunz\u0103toare a greut\u0103\u021bii.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/04-Kettlebell-oprava.gif\" alt=\"Cum s\u0103 efectua\u021bi hip thrust cu kettlebell?\" class=\"wp-image-526772\" title=\"Cum s\u0103 efectua\u021bi hip thrust cu kettlebell?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Hip thrust cu ganter\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe podea cu partea superioar\u0103 a spatelui pe o <a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103<\/a>, \u021bin\u00e2nd capul \u00een linie cu coloana vertebral\u0103. Pune\u021bi o <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a>&nbsp;pe \u0219old \u0219i prinde\u021bi-o cu ambele m\u00e2ini din lateral. Aduce\u021bi-v\u0103 picioarele spre \u0219olduri \u0219i a\u0219eza\u021bi-le pe podea, fie complet, fie doar c\u0103lc\u00e2iele. \u00centinde\u021bi-le aproximativ la l\u0103\u021bimea umerilor \u0219i \u00eenclina\u021bi genunchii u\u0219or spre exterior.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi-v\u0103 trunchiul. Expira\u021bi \u0219i folosi\u021bi mu\u0219chii fesieri pentru a v\u0103 ridica \u0219oldurile cu haltera \u00eentr-un mod controlat, p\u00e2n\u0103 c\u00e2nd trunchiul este paralel cu solul. \u00cen pozi\u021bia de sus, concentra\u021bi-v\u0103 pe contractarea mu\u0219chilor fesieri. \u021aine\u021bi ap\u0103sat o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi \u0219oldurile \u00een jos \u00eentr-un mod controlat. Continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui inferior \u00een pozi\u021bia de sus, \u00eendoirea g\u00e2tului, mi\u0219care necontrolat\u0103, pozi\u021bionare necorespunz\u0103toare a piciorului, amplitudine limitat\u0103 de mi\u0219care, selec\u021bie necorespunz\u0103toare a greut\u0103\u021bii.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/05-S-Jednoruckou-oprava.gif\" alt=\"Cum s\u0103 efectua\u021bi hip thrust cu gantera?\" class=\"wp-image-526788\" title=\"Cum s\u0103 efectua\u021bi hip thrust cu gantera?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Hip thrust cu banda elastic\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi pe podea cu partea superioar\u0103 a spatelui pe o banc\u0103 \u0219i \u021bine\u021bi capul aliniat cu coloana vertebral\u0103. Apoi pune\u021bi o <a href=\"https:\/\/gymbeam.ro\/set-de-benzi-elastice-resistance-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a>&nbsp;deasupra genunchilor. Aduce\u021bi-v\u0103 picioarele spre \u0219olduri \u0219i l\u0103sa\u021bi-le s\u0103 se odihneasc\u0103 pe p\u0103m\u00e2nt, fie complet, fie doar c\u0103lc\u00e2iele. \u00centinde\u021bi-le aproximativ la l\u0103\u021bimea umerilor \u0219i \u00eenclina\u021bi genunchii u\u0219or spre exterior.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi-v\u0103 trunchiul. Expira\u021bi \u0219i folosi\u021bi mu\u0219chii fesieri pentru a v\u0103 ridica \u0219oldurile cu haltera \u00eentr-un mod controlat, p\u00e2n\u0103 c\u00e2nd trunchiul este paralel cu solul. \u00cen pozi\u021bia de sus, concentra\u021bi-v\u0103 pe contractarea mu\u0219chilor fesieri. \u021aine\u021bi ap\u0103sat o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi \u0219oldurile \u00een jos \u00eentr-un mod controlat. Continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui inferior \u00een pozi\u021bia de sus, \u00eendoirea g\u00e2tului, mi\u0219care necontrolat\u0103, pozi\u021bionare necorespunz\u0103toare a piciorului, amplitudine limitat\u0103 de mi\u0219care, selec\u021bie necorespunz\u0103toare a greut\u0103\u021bii.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/06-Feet-elevated-hip-thurst-oprava.gif\" alt=\"Cum s\u0103 efectua\u021bi hip thrust cu banda elastic\u0103?\" class=\"wp-image-526804\" title=\"Cum s\u0103 efectua\u021bi hip thrust cu banda elastic\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_puteti_afla_suplimentar\"><\/span>Ce pute\u021bi afla suplimentar?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>G\u0103si\u021bi exerci\u021bii pentru fesieri f\u0103r\u0103 greut\u0103\u021bi \u00een 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 benzi elastice.<\/a><\/strong><\/li>\n\n\n\n<li>De asemenea, pute\u021bi face exerci\u021bii cu propria greutate corporal\u0103 conform articolului: <strong><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\">Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri? Cele mai bune exerci\u021bii cu propria greutate pentru fesieri tonifia\u021bi \u0219i fermi.<\/a><\/strong><\/li>\n\n\n\n<li>Ave\u021bi acces la un kettlebell? Dac\u0103 da, pute\u021bi include exerci\u021bii suplimentare pentru partea inferioar\u0103 a corpului \u00een rutina voastr\u0103 de antrenament, conform articolului 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\n\n\n<li>Dac\u0103 lucra\u021bi la fesieri de ceva vreme \u0219i nu sunte\u021bi siguri dac\u0103 face\u021bi sau nu gre\u0219eli, articolul nostru \u201e<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>\u201d v\u0103 poate fi de folos.<\/li>\n\n\n\n<li>Vre\u021bi s\u0103 v\u0103 antrena\u021bi fesierii \u00een confortul casei voastre? Atunci \u00eencerca\u021bi antrenamentul din articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/exercitii-pentru-posterior-pe-care-trebuie-sa-le-incercati-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Antrenament pentru picioare \u0219i fese de acas\u0103: 14 exerci\u021bii eficiente cu greutatea corporal\u0103.<\/a><\/strong><\/li>\n\n\n\n<li>Articolul \u201e<strong><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\">Ce greutate s\u0103 ridica\u021bi pentru dezvoltarea masei musculare, for\u021b\u0103 \u0219i pierdere \u00een greutate?<\/a><\/strong>\u201d v\u0103 poate ajuta s\u0103 alege\u021bi greut\u0103\u021bile adecvate.<\/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>Hip thrust este un exerci\u021biu eficient pentru <strong>tonifierea mu\u0219chilor fesieri \u0219i pentru dezvoltarea unor fese mai rotunde<\/strong>. Pe l\u00e2ng\u0103 \u00eembun\u0103t\u0103\u021birea formelor estetice, acest exerci\u021biu poate contribui la <strong>\u00eembun\u0103t\u0103\u021birea performan\u021bei la sprint \u0219i la mi\u0219carea de zi cu zi.<\/strong> Prin urmare, acest exerci\u021biu poate aduce beneficii sportivilor de for\u021b\u0103, precum \u0219i juc\u0103torilor de fotbal, baschetbalistului sau sprinterilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen primul r\u00e2nd, este esen\u021bial s\u0103 st\u0103p\u00e2ni\u021bi tehnica corect\u0103 \u0219i apoi s\u0103 cre\u0219ti treptat sarcina de greutate pentru a maximiza beneficiile. <strong>Include\u021bi hip thrust mai dificile \u00een rutina de antrenament de 1 p\u00e2n\u0103 la 2 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Cu toate acestea, atunci c\u00e2nd utiliza\u021bi doar greutatea corporal\u0103, pute\u021bi include acest exerci\u021biu mai des, chiar \u00eenainte de fiecare antrenament pentru partea inferioar\u0103 a corpului ca exerci\u021biu de activare. Asigura\u021bi-v\u0103 c\u0103 acorda\u021bi \u00eentotdeauna prioritate recuper\u0103rii corespunz\u0103toare \u0219i completa\u021bi rezultatele cu o alimenta\u021bie de calitate.<\/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 transmite\u021bi sfaturi pentru varia\u021bii ale exerci\u021biului de hip thrust.<\/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\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hip thrust este un exerci\u021biu excelent pentru to\u021bi cei care \u00ee\u0219i propun s\u0103 ob\u021bin\u0103 fesieri puternici \u0219i perfect modela\u021bi. Cum s\u0103 \u00eel efectua\u021bi corect folosind doar greutatea corporal\u0103, o halter\u0103 sau alte echipamente?<\/p>\n","protected":false},"author":129,"featured_media":526630,"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":[7262,6458,6422,6434],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-529097","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-de-forta","9":"tag-exercitii-ro","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>Cum s\u0103 efectua\u021bi corect hip thrust pentru fesieri perfec\u021bi? 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