{"id":536273,"date":"2024-03-21T07:53:40","date_gmt":"2024-03-21T06:53:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=536273"},"modified":"2024-03-21T07:59:41","modified_gmt":"2024-03-21T06:59:41","slug":"asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/","title":{"rendered":"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde"},"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\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#De_ce_sa_faceti_podul_gluteal\" title=\"De ce s\u0103 face\u021bi podul gluteal?\">De ce s\u0103 face\u021bi podul gluteal?<\/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\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#Cum_sa_efectuati_corect_podul_gluteal\" title=\"Cum s\u0103 efectua\u021bi corect podul gluteal?\">Cum s\u0103 efectua\u021bi corect podul gluteal?<\/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\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#Podul_gluteal_in_planul_vostru_de_antrenament\" title=\"Podul gluteal \u00een planul vostru de antrenament\">Podul gluteal \u00een planul vostru de antrenament<\/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\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#10_variante_eficiente_ale_podului_gluteal\" title=\"10 variante eficiente ale podului gluteal\">10 variante eficiente ale podului gluteal<\/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\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#Exercitii_cu_greutatea_corporala_pentru_fese\" title=\"Exerci\u021bii cu greutatea corporal\u0103 pentru fese\">Exerci\u021bii cu greutatea corporal\u0103 pentru fese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#Ce_puteti_consulta_in_plus\" title=\"Ce pute\u021bi consulta \u00een plus?\">Ce pute\u021bi consulta \u00een plus?<\/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\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Podul gluteal se num\u0103r\u0103 printre cele mai cunoscuteexerci\u021bii de greutate corporal\u0103 pentru fese. \u00cen forma sa de baz\u0103, f\u0103r\u0103 niciun echipament, este<strong> ideal pentru \u00eencep\u0103tori<\/strong>. Cu toate acestea, atunci c\u00e2nd ad\u0103uga\u021bi rezisten\u021b\u0103, cum ar fi folosirea unei gantere, aceasta devine o <strong>provocare chiar \u0219i pentru sportivii avansa\u021bi<\/strong>. Aceast\u0103 versatilitate \u00eel face un plus valoros la planul de antrenament pentru aproape toat\u0103 lumea. Afla\u021bi cum s\u0103 executa\u021bi corect versiunea de baz\u0103 a podului gluteal \u0219i cum s\u0103 explora\u021bi varia\u021biile acestuia folosind echipamente fitness.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La men\u021bionarea acestui exerci\u021biu, posibil s\u0103 v\u0103 aminti\u021bi videoclipul celebru al piesei \u201eCall On Me\u201d de Eric Prydz, \u00een care oamenii fac \u201epodul\u201d la o clas\u0103 de aerobic. Poate din aceast\u0103 cauz\u0103, podul gluteal a devenit deosebit de cunoscut \u00een r\u00e2ndul femeilor, care sper\u0103 s\u0103 ob\u021bin\u0103 <strong>fesieri sexy \u0219i rotunzi.<\/strong> Cu toate acestea, \u0219i b\u0103rba\u021bii pot beneficia de pe urma acestui exerci\u021biu. Este similar cu hip thrust, care este unul dintre cele mai bune exerci\u021bii pentru \u00eent\u0103rirea mu\u0219chilor fesieri. Fesieri mai puternici pot <strong>ajuta la performan\u021ba sportiv\u0103<\/strong> \u00een sal\u0103, pe pista de alergare \u0219i pe terenul de fotbal.<\/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=\"De_ce_sa_faceti_podul_gluteal\"><\/span>De ce s\u0103 face\u021bi podul gluteal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podul gluteal este un <strong>exerci\u021biu func\u021bional pentru fese<\/strong> pe care \u00eel pute\u021bi face cu sau f\u0103r\u0103 echipament fitness. Care sunt celelalte beneficii ale sale?<\/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. \u00cel pute\u021bi face oriunde<\/h3>\n\n\n\n<p>Nu ave\u021bi nevoie de greut\u0103\u021bi pentru acest exerci\u021biu. Este ceva ce pute\u021bi <strong>face acas\u0103, \u00een vacan\u021b\u0103 sau aproape oriunde<\/strong>. Lua\u021bi o <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>, \u00eentinde\u021bi-l \u0219i asta e tot. Este, de asemenea, o mi\u0219care de antrenament la \u00eendem\u00e2n\u0103 atunci c\u00e2nd nu ave\u021bi 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> pentru hip thrust \u0219i ave\u021bi nevoie de o \u00eenlocuire corespunz\u0103toare.<\/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. Este potrivit at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru sportivi avansa\u021bi<\/h3>\n\n\n\n<p>Chiar \u0219i \u00eencep\u0103torii se pot descurca cu versiunea de baz\u0103 a podului gluteal. Cei mai avansati pot cre\u0219te apoi intensitatea ad\u0103ug\u00e2nd rezisten\u021b\u0103 sub form\u0103 de gantere, <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 <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\">benzi elastice<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u00cent\u0103re\u0219te fesierii \u0219i ischio-jambierii<\/h3>\n\n\n\n<p>Podul gluteal v\u0103 va ajuta s\u0103 construi\u021bi <strong>fesieri, precum \u0219i ischio-jambieri mai puternici<\/strong>. For\u021ba \u0219i viteza sporit\u0103 a acestora vor fi utile nu numai \u00een timpul antrenamentelor la sal\u0103, ci \u0219i \u00een activit\u0103\u021bi precum alergarea, ciclismul \u0219i sporturile de echip\u0103, cum ar fi fotbalul sau baschetul. Acest exerci\u021biu v\u0103 poate face astfel un sportiv pu\u021bin mai bun. <span class=\"tadv-color\" style=\"color: #ff6600\"> [4]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1124x749.jpg\" alt=\"Beneficiile exerci\u021biului podul gluteal\" class=\"wp-image-516747\" title=\"Beneficiile exerci\u021biului podul gluteal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Va ajuta la formarea unui fund sexy<\/h3>\n\n\n\n<p>Dac\u0103 scopul vostru este s\u0103 ave\u021bi fesieri fermi \u0219i rotunzi, lua\u021bi \u00een considerare introducerea podului gluteal \u00een rutina voastr\u0103 de antrenament. Acesta este recomandat \u0219i de antrenorul Bret Contreras, cunoscut \u0219i sub numele de The Glute Guy, care este printre cei mai importan\u021bi exper\u021bi \u00een dezvoltarea mu\u0219chilor fesieri. Potrivit acestuia, efectuarea podului gluteal cu rezisten\u021b\u0103 suplimentar\u0103 are ca rezultat o activare similar\u0103 a mu\u0219chilor fesieri ca \u0219i \u00een cazul exerci\u021biului hip thrust. Asta \u00eenseamn\u0103 c\u0103 <strong>poate fi mai eficient \u00een acest sens dec\u00e2t genuflexiunile<\/strong>. De\u0219i are o gam\u0103 de mi\u0219care mai limitat\u0103 \u0219i poate s\u0103 nu suporte at\u00e2t de mult\u0103 greutate ca hip thrust, este totu\u0219i o alegere potrivit\u0103 pentru \u00eencep\u0103tori \u0219i situa\u021bii \u00een care nu ave\u021bi acces la o banc\u0103 sau <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">halter\u0103<\/a> cu <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci de greut\u0103\u021bi<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi ce este nevoie pentru a construi fesieri tonifia\u021bi \u0219i rotunji\u021bi, nu rata\u021bi articolul: <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\">5. Ajut\u0103 la \u00eent\u0103rirea mu\u0219chilor pun\u021bii pelvine \u0219i ai spatelui inferior<\/h3>\n\n\n\n<p>Podul gluteal poate ajuta, de asemenea, \u00een ceea ce prive\u0219te s\u0103n\u0103tatea musculo-scheletal\u0103. Atunci c\u00e2nd \u00eenv\u00ee\u021ba\u021bi s\u0103 \u00eel executa\u021bi corect, v\u0103 ve\u021bi <strong>\u00eent\u0103ri mu\u0219chii pun\u021bii pelvine<\/strong>, care tind s\u0103 se sl\u0103beasc\u0103 odat\u0103 cu v\u00e2rsta \u0219i pot cauza probleme intime, \u00een special la femei. \u00cen acela\u0219i timp, sus\u021bine activarea corespunz\u0103toare a mu\u0219chilor fesieri, ceea ce poate aduce <strong>u\u0219urare mu\u0219chilor din partea inferioar\u0103 a spatelui<\/strong>. Ace\u0219ti mu\u0219chi dor adesea pentru c\u0103 preiau func\u021bia fesierilor \u0219i devin supra\u00eenc\u0103rca\u021bi. <span class=\"tadv-color\" style=\"color: #ff6600\"> [3, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 \u00eent\u00e2mpina\u021bi probleme cu spatele, lua\u021bi \u00een considerare s\u0103 \u00eencerca\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 de exerci\u021bii care v\u0103 ajut\u0103 s\u0103 ameliora\u021bi durerea de spate<\/strong><\/a>.<\/li>\n\n\n\n<li>Pentru o perspectiv\u0103 mai bun\u0103 a cauzelor problemelor de spate \u0219i a solu\u021biilor pentru a sc\u0103pa de ele, consulta\u021bi articolul nostru: <strong><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\">Durerea de spate: 10 cele mai frecvente cauze \u0219i solu\u021bii pentru a sc\u0103pa de aceast\u0103 problem\u0103<\/a><\/strong>. <\/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\">6. Este potrivit ca exerci\u021biu de activare<\/h3>\n\n\n\n<p>Acest exerci\u021biu este perfect pentru \u00eenc\u0103lzirea \u0219i activarea trunchiului \u0219i a feselor \u00eenainte de a v\u0103 implica \u00eentr-un antrenament pentru picioare \u0219i fese. C\u00e2nd este efectuat\u0103 cu o tehnic\u0103 adecvat\u0103, <strong>\u00eencordeaz\u0103 eficient mu\u0219chii fesieri<\/strong>, preg\u0103tindu-i pentru genuflexiuni solicitante \u0219i alte exerci\u021bii pentru picioare. Prin urmare, este un plus valoros la rutina de \u00eenc\u0103lzire pentru oricine caut\u0103 s\u0103-\u0219i optimizeze antrenamentul pentru fesieri. <span class=\"tadv-color\" style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\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_podul_gluteal\"><\/span>Cum s\u0103 efectua\u021bi corect podul gluteal?<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><\/p>\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>\u00centinde\u021bi-v\u0103 pe spate \u0219i pune\u021bi-v\u0103 m\u00e2inile l\u00e2ng\u0103 corp cu palmele \u00eendreptate spre sol.<\/li>\n\n\n\n<li>\u00cendoi\u021bi genunchii, aduce\u021bi-i spre \u0219olduri \u0219i plasa\u021bi picioarele sau doar c\u0103lc\u00e2iele pe p\u0103m\u00e2nt.<\/li>\n\n\n\n<li>\u021aine\u021bi-v\u0103 capul, partea superioar\u0103 a spatelui, bra\u021bele \u0219i picioarele sau doar c\u0103lc\u00e2iele pe podea pe toat\u0103 durata exerci\u021biului.<\/li>\n\n\n\n<li>\u00cencorda\u021bi-v\u0103 trunchiul, ceea ce ajut\u0103 la protejarea spatelui inferior de supra\u00eenc\u0103rcare.<\/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\">2. Efectuarea exerci\u021biului<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Expira\u021bi \u0219i, \u00eencord\u00e2nd mu\u0219chii fesieri \u0219i ischio-jambierii, ridica\u021bi pelvisul \u00een sus.<\/li>\n\n\n\n<li>Ap\u0103sa\u021bi-v\u0103 picioarele pe podea pentru o mai mare stabilitate.<\/li>\n\n\n\n<li>Ridica\u021bi pelvisul la o \u00een\u0103l\u021bime \u00een care umerii, \u0219oldurile \u0219i genunchii formeaz\u0103 o linie dreapt\u0103 imaginar\u0103.<\/li>\n\n\n\n<li>\u00cen pozi\u021bia superioar\u0103, concentra\u021bi-v\u0103 pe \u00eencordarea mu\u0219chilor fesieri.<\/li>\n\n\n\n<li>\u021aine\u021bi aceast\u0103 pozi\u021bie pentru o secund\u0103 sau dou\u0103, apoi, inspir\u00e2nd, cobor\u00e2\u021bi pelvisul \u00een jos \u00eentr-un mod controlat.<\/li>\n\n\n\n<li>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 la efectuarea podului gluteal?<\/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 fese.<\/li>\n\n\n\n<li>\u00cen varia\u021biile cu greutate ad\u0103ugat\u0103, ar putea fi \u0219i o chestiune de alegere gre\u0219it\u0103 a rezisten\u021bei.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-1124x750.jpg\" alt=\"Tehnica corect\u0103 a podului gluteal\" class=\"wp-image-516763\" title=\"Tehnica corect\u0103 a podului gluteal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podul_gluteal_in_planul_vostru_de_antrenament\"><\/span>Podul gluteal \u00een planul vostru de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Introducerea podului gluteal \u00een antrenamentul vostru \u00een fiecare zi pentru rezultate rapide ar putea s\u0103 nu fie cea mai bun\u0103 abordare. Astfel, <strong>este posibil ca fesele \u0219i regiunea lombar\u0103 s\u0103 fie supra\u00eenc\u0103rcat\u0103<\/strong>. Pe de alt\u0103 parte, dac\u0103 o face\u021bi doar o dat\u0103 la dou\u0103 s\u0103pt\u0103m\u00e2ni, probabil c\u0103 nu va da rezultate notabile. Prin urmare, este esen\u021bial s\u0103 g\u0103si\u021bi o abordare echilibrat\u0103 \u0219i s\u0103 integra\u021bi cu \u00een\u021belepciune acest exerci\u021biu \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<ul class=\"wp-block-list\">\n<li>Ca parte a antrenamentului pentru fese, este ideal s\u0103 efectua\u021bi podul gluteal de 2 p\u00e2n\u0103 la 3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n\n\n\n<li>Num\u0103rul de seturi este de la 3 la 5, \u00een func\u021bie de cantitatea de rezisten\u021b\u0103 \u0219i de alte exerci\u021bii din antrenament.<\/li>\n\n\n\n<li>Include\u021bi o pauz\u0103 de 30 p\u00e2n\u0103 la 90 de secunde \u00eentre seturi.<\/li>\n\n\n\n<li>Num\u0103rul de repet\u0103ri pentru versiunea de baz\u0103 f\u0103r\u0103 rezisten\u021b\u0103 este de 15 p\u00e2n\u0103 la 20.<\/li>\n\n\n\n<li>Efectua\u021bi varia\u021bii cu rezisten\u021b\u0103 ad\u0103ugat\u0103 \u00een repet\u0103ri de la 8 la 15.<\/li>\n\n\n\n<li>De asemenea, este potrivit ca exerci\u021biu de activare \u00eenainte de antrenamentul inferior al corpului.<\/li>\n\n\n\n<li>Potrivit \u0219i pentru antrenamente \u00een circuit sau antrenamente HIIT.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi g\u0103si exerci\u021bii suplimentare pe care s\u0103 le ad\u0103uga\u021bi la antrenamentul inferior al corpului f\u0103r\u0103 echipament \u00een articolul: <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri? Cele mai bune exerci\u021bii cu propria greutate pentru fesieri tonifia\u021bi \u0219i fermi<\/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 podul gluteal ca sportivi avansa\u021bi?<\/h3>\n\n\n\n<p>Dac\u0103 pute\u021bi face fa\u021b\u0103 cu u\u0219urin\u021b\u0103 15 p\u00e2n\u0103 la 20 de repet\u0103ri f\u0103r\u0103 a sim\u021bi oboseala muscular\u0103, <strong>probabil c\u0103 trebuie s\u0103 oferi\u021bi mu\u0219chilor vo\u0219tri un nou stimul<\/strong> pentru cre\u0219tere \u0219i tonifiere \u00een continuare. Aceste sfaturi de antrenament v\u0103 pot ajuta s\u0103 ob\u021bine\u021bi acest lucru:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Scurta\u021bi treptat perioada de odihn\u0103<\/strong> dintre exerci\u021biile individuale cu 10 secunde.<\/li>\n\n\n\n<li><strong>Introduce\u021bi superseturi<\/strong>, \u00een timpul c\u0103rora efectua\u021bi 2 sau mai multe varia\u021bii ale acestui exerci\u021biu consecutiv, f\u0103r\u0103 pauz\u0103.<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi podul gluteal cu rezisten\u021b\u0103<\/strong> folosind un <a href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expander<\/a>, <a href=\"https:\/\/gymbeam.ro\/set-de-greutati-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>, <a href=\"https:\/\/gymbeam.ro\/sac-antrenament-cu-apa-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> sau <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>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sunte\u021bi interesa\u021bi s\u0103 da\u021bi totul \u00een timpul antrenamentului? Atunci nu trebuie s\u0103 rata\u021bi articolul nostru: <strong><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\">Cum s\u0103 v\u0103 face\u021bi antrenamentul de acas\u0103 mai interesant, chiar \u0219i f\u0103r\u0103 accesorii fitness<\/a><\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-1124x749.jpg\" alt=\"Podul gluteal pentru sportivi avansa\u021bi\" class=\"wp-image-516779\" title=\"Podul gluteal pentru sportivi avansa\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-2048x1365.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=\"10_variante_eficiente_ale_podului_gluteal\"><\/span>10 variante eficiente ale podului gluteal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Primul pas pentru a st\u0103p\u00e2ni acest exerci\u021biu este <strong>\u00eenv\u0103\u021barea tehnicii adecvate a versiunii de baz\u0103 a podului gluteal<\/strong>. Dup\u0103 aceea, pute\u021bi ad\u0103uga o band\u0103 elastic\u0103 sau o greutate suplimentar\u0103. Cu toate acestea, cel mai dificil este podul pe <a href=\"https:\/\/gymbeam.ro\/mingi-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instrumente de echilibru<\/a> sau un set de antrenament cu suspensie, care v\u0103 va testa \u0219i puterea de baz\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\">1. Podul gluteal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate \u0219i pune\u021bi-v\u0103 m\u00e2inile l\u00e2ng\u0103 corp cu palmele orientate spre sol. \u00cendoi\u021bi genunchii, aduce\u021bi-i spre \u0219olduri \u0219i pune\u021bi picioarele sau doar c\u0103lc\u00e2iele pe sol.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi mu\u0219chii fesieri \u0219i ischio-gambierii pentru a ridica pelvisul \u00een sus. \u00cen pozi\u021bia superioar\u0103, concentra\u021bi-v\u0103 pe contractarea mu\u0219chilor fesieri. \u021aine\u021bi aceast\u0103 pozi\u021bie pentru o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi pelvisul \u00een jos \u00eentr-un mod controlat. Continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/08-glute-bridge-zakladni.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal?\" class=\"wp-image-516795\" title=\"Cum se efectueaz\u0103 podul gluteal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Podul gluteal cu un singur picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> R\u0103m\u00e2ne\u021bi \u00een pozi\u021bia de pornire a versiunii de baz\u0103 a podului gluteal \u0219i ad\u0103uga\u021bi mi\u0219carea de ridicare a unui picior \u00eendoit \u00een sus.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi mu\u0219chii fesieri \u0219i ischio-gambierii pentru a ridica pelvisul \u00een sus. Asigura\u021bi-v\u0103 c\u0103 piciorul ridicat r\u0103m\u00e2ne \u00een aceea\u0219i pozi\u021bie, iar mi\u0219carea provine exclusiv din pelvis. \u00cen pozi\u021bia superioar\u0103, concentra\u021bi-v\u0103 pe contractarea mu\u0219chilor fesieri. \u021aine\u021bi aceast\u0103 pozi\u021bie pentru o secund\u0103 sau dou\u0103, apoi cobor\u00e2\u021bi pelvisul \u00een jos \u00eentr-un mod controlat. Dup\u0103 ce a\u021bi terminat un set, schimba\u021bi picioarele \u0219i efectua\u021bi acela\u0219i exerci\u021biu pe cealalt\u0103 parte.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/09-glute-bridge-single-leg.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal cu un singur picior?\" class=\"wp-image-516811\" title=\"Cum se efectueaz\u0103 podul gluteal cu un singur picior?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Frog Pump<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate \u0219i pune\u021bi-v\u0103 m\u00e2inile l\u00e2ng\u0103 corp, cu palmele pe podea. \u00cendoi\u021bi genunchii, aduce\u021bi-v\u0103 picioarele spre \u0219olduri \u0219i roti\u021bi-le unul spre cel\u0103lalt, astfel \u00eenc\u00e2t s\u0103 se ating\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Efectua\u021bi exerci\u021biul la fel ca \u00een pozi\u021bia de baz\u0103 a podului fesieri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/15-glute-bridge-frog-pump.gif\" alt=\"Cum se efectueaz\u0103 frog pump?\" class=\"wp-image-516907\" title=\"Cum se efectueaz\u0103 frog pump?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Podul gluteal cu banda elastic\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Pune\u021bi o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/set-de-benzi-elastice-resistance-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a> cu o bucl\u0103 \u00eenchis\u0103 deasupra genunchilor. Apoi \u00eentinde\u021bi-v\u0103 pe spate pe o <a aria-label=\"saltea (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/saltea-yoga-mat-baby-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a>, intra\u021bi \u00een pozi\u021bia de baz\u0103 a podului gluteal \u0219i \u00eentinde\u021bi picioarele pentru a tensiona banda.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Efectua\u021bi exerci\u021biul la fel ca \u00een pozi\u021bia de baz\u0103 a podului gluteal \u0219i asigura\u021bi-v\u0103 c\u0103 banda r\u0103m\u00e2ne tensionat\u0103 pe toat\u0103 durata setului.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103, rezisten\u021b\u0103 insuficient\u0103 sau excesiv\u0103 a benzii elastice.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/10-glute-bridge-s-gumou.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal cu banda elastic\u0103?\" class=\"wp-image-516827\" title=\"Cum se efectueaz\u0103 podul gluteal cu banda elastic\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Podul gluteal cu gantera<\/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 aceea\u0219i pozi\u021bie ca \u0219i \u00een cazul podului gluteal de baz\u0103. Apoi 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> pe pelvis \u0219i \u021bine\u021bi-o cu ambele m\u00e2ini de capete.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Efectua\u021bi exerci\u021biul la fel ca \u00een pozi\u021bia de baz\u0103 a podului gluteal. \u00cen pozi\u021bia superioar\u0103, pute\u021bi include o re\u021binere scurt\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103, greutate insuficient\u0103 sau excesiv\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/11-glute-bridge-s-jednoruckou.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal cu gantera?\" class=\"wp-image-516843\" title=\"Cum se efectueaz\u0103 podul gluteal cu gantera?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Podul gluteal 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 \u00een aceea\u0219i pozi\u021bie ca \u0219i \u00een cazul podului gluteal de baz\u0103. Apoi 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> pe pelvis \u0219i \u021bine\u021bi-l cu ambele m\u00e2ini de capete.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Efectua\u021bi exerci\u021biul la fel ca \u00een pozi\u021bia de baz\u0103 a podului gluteal. \u00cen pozi\u021bia superioar\u0103, pute\u021bi include o re\u021binere scurt\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103, greutate insuficient\u0103 sau excesiv\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/17-glute-bridge-kettlebell.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal cu kettlebell?\" class=\"wp-image-516939\" title=\"Cum se efectueaz\u0103 podul gluteal cu kettlebell?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Podul gluteal cu powerbag<\/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 aceea\u0219i pozi\u021bie ca \u0219i \u00een cazul podului gluteal de baz\u0103. Apoi pune\u021bi 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> pe pelvis \u0219i \u021bine\u021bi-l cu ambele m\u00e2ini de capete.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Efectua\u021bi exerci\u021biul la fel ca \u00een pozi\u021bia de baz\u0103 a podului gluteal. \u00cen pozi\u021bia superioar\u0103, pute\u021bi include o re\u021binere scurt\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103, greutate insuficient\u0103 sau excesiv\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/16-glute-bridge-sandgif-opr.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal cu powerbag?\" class=\"wp-image-516923\" title=\"Cum se efectueaz\u0103 podul gluteal cu powerbag?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Podul gluteal cu jum\u0103tate de minge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate pe un covora\u0219 \u0219i pune\u021bi-v\u0103 picioarele pe un <a href=\"https:\/\/gymbeam.ro\/minge-pentru-echilibru-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suport de echilibru<\/a>. \u021aine\u021bi-v\u0103 capul, partea superioar\u0103 a spatelui \u0219i bra\u021bele pe podea, similar versiunii de baz\u0103 a podului gluteal.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Ridica\u021bi-v\u0103 pelvisul \u00een mod similar cu versiunea de baz\u0103 a podului gluteal. Totu\u0219i, acorda\u021bi o aten\u021bie sporit\u0103 coordon\u0103rii mi\u0219c\u0103rii \u0219i men\u021binerii echilibrului, mai ales \u00een pozi\u021bia superioar\u0103 a exerci\u021biului.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/13-glute-bridge-bose-oprava-1.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal cu jum\u0103tate de minge?\" class=\"wp-image-516875\" title=\"Cum se efectueaz\u0103 podul gluteal cu jum\u0103tate de minge?\"\/><\/figure>\n<\/div>\n\n\n<p>Podul gluteal elevat poate fi realizat \u0219i cu ajutorul altor alternative precum un <a href=\"https:\/\/gymbeam.ro\/stepper-fitness-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stepper fitness<\/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\">cutia pliometric\u0103<\/a>, banca joas\u0103, sau acas\u0103, de exemplu, pe o canapea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Podul gluteal cu mingea fitness<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate pe un covora\u0219 \u0219i pune\u021bi-v\u0103 picioarele pe o <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a>. \u021aine\u021bi-v\u0103 capul, partea superioar\u0103 a spatelui \u0219i bra\u021bele pe podea, similar versiunii de baz\u0103 a podului gluteal.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Efectua\u021bi exerci\u021biul la fel ca \u00een pozi\u021bia de baz\u0103 a podului gluteal \u0219i acorda\u021bi o aten\u021bie maxim\u0103 coordon\u0103rii mi\u0219c\u0103rii. \u00cen pozi\u021bia superioar\u0103, pute\u021bi include o re\u021binere scurt\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/12-glute-bridge-oprava-1.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal cu mingea fitness?\" class=\"wp-image-516859\" title=\"Cum se efectueaz\u0103 podul gluteal cu mingea fitness?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Podul gluteal cu setul de suspensie<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103: <\/strong>\u00centinde\u021bi-v\u0103 pe spate pe o saltea, ridica\u021bi-v\u0103 picioarele \u00eendoite \u0219i pune\u021bi-v\u0103 picioarele \u00een curelele <a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">setului de antrenament cu suspensie<\/a>. \u021aine\u021bi-v\u0103 capul, partea superioar\u0103 a spatelui \u0219i bra\u021bele pe podea, similar versiunii de baz\u0103 a podului gluteal.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Ridica\u021bi-v\u0103 pelvisul \u00een mod similar cu versiunea de baz\u0103 a podului gluteal. Cu toate acestea, acorda\u021bi o aten\u021bie maxim\u0103 activ\u0103rii trunchiului, coordon\u0103rii mi\u0219c\u0103rii \u0219i men\u021binerii echilibrului, mai ales \u00een pozi\u021bia superioar\u0103 a exerci\u021biului.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui inferior, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/14-glute-bridge-na-TRX.gif\" alt=\"Cum se efectueaz\u0103 podul gluteal cu setul de suspensie?\" class=\"wp-image-516891\" title=\"Cum se efectueaz\u0103 podul gluteal cu setul de suspensie?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_cu_greutatea_corporala_pentru_fese\"><\/span>Exerci\u021bii cu greutatea corporal\u0103 pentru fese<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Descoperi\u021bi mai multe exerci\u021bii pentru fese care nu necesit\u0103 echipament \u00een videoclipul nostru.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout l Bodyweight Butt-Toning Exercises l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/cmemPhrVFyg?start=59&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_puteti_consulta_in_plus\"><\/span>Ce pute\u021bi consulta \u00een plus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mai multe exerci\u021bii f\u0103r\u0103 rezisten\u021b\u0103 pentru fese g\u0103si\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>Dac\u0103 ave\u021bi un antrenament stabilit deja, \u00eencerca\u021bi s\u0103 introduce\u021bi exerci\u021biile din articolul nostru intitulat: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 Cele mai bune exerci\u021bii pentru fese \u0219i picioare<\/a><\/strong>.<\/li>\n\n\n\n<li>Ave\u021bi un kettlebell la \u00eendem\u00e2n\u0103? \u00cen acest caz, pute\u021bi introduce exerci\u021bii suplimentare pentru partea inferioar\u0103 a corpului \u00een antrenamentul vostru, 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 a\u021bi muncit din greu la tonifierea feselor de ceva vreme \u0219i nu sunte\u021bi siguri dac\u0103 gre\u0219i\u021bi cu ceva, v-ar putea ajuta articolul nostru: <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\"><strong>Mituri despre exerci\u021biile pentru fese care stau \u00eentre voi \u0219i fese mai puternice, mai rotunde \u0219i mai ferme<\/strong><\/a>.<\/li>\n\n\n\n<li>Dac\u0103 v\u0103 place s\u0103 v\u0103 antrena\u021bi acas\u0103 \u0219i v\u0103 preg\u0103ti\u021bi sala de sport de acas\u0103, nu trebuie s\u0103 rata\u021bi articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/accesorii-pe-care-trebuie-sa-le-aveti-in-sala-de-sport-de-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Accesorii pe care trebuie s\u0103 le ave\u021bi \u00een sala de sport de acas\u0103<\/a><\/strong>.<\/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>Podul gluteal este un exerci\u021biu eficient pentru <strong>tonifierea mu\u0219chilor fesieri \u0219i pentru ob\u021binerea unor fese mai rotunde<\/strong>. \u00cen plus, nu ave\u021bi nevoie de niciun echipament pentru a face acets exerci\u021biu. Acestea fiind spuse, dac\u0103 dori\u021bi s\u0103 \u00eel face\u021bi mai solicitant, pute\u021bi utiliza o band\u0103 elastic\u0103 sau pute\u021bi ad\u0103uga greutate sub forma unui kettlebell. Pe l\u00e2ng\u0103 tehnica adecvat\u0103, este, de asemenea, <strong>esen\u021bial s\u0103 \u00eel introduce\u021bi \u00een antrenament \u00een mod regulat, cel pu\u021bin de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. \u00cen timp, cre\u0219te\u021bi treptat num\u0103rul de repet\u0103ri, seturi sau greutatea \u00eenc\u0103rc\u0103turii. Astfel, ve\u021bi respecta principiul suprasolicitarii progresive, care este important pentru ob\u021binerea de noi rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vi s-a p\u0103rut util acest articol, nu ezita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor \u0219i s\u0103 transmite\u021bi mai departe sfaturile noastre pentru c\u00e2teva variante ale podului gluteal!<\/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\/yoga-and-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\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>Podul gluteal este un exerci\u021biu excelent pentru fese rotunde \u0219i ferme. Cum s\u0103 \u00eel executa\u021bi corect, indiferent c\u0103 folosi\u021bi greutatea corporal\u0103, rezisten\u021ba sau dac\u0103 introduce\u021bi alte echipamente?<\/p>\n","protected":false},"author":129,"featured_media":516723,"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":[7484,7262,6446,6434],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-536273","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-cu-propria-greutate","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>Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Podul gluteal este un exerci\u021biu pentru fese ferme \u0219i rotunde. Cum s\u0103 \u00eel executa\u021bi cu greutatea corporal\u0103, rezisten\u021b\u0103 sau alte instrumente?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Podul gluteal este un exerci\u021biu pentru fese ferme \u0219i rotunde. Cum s\u0103 \u00eel executa\u021bi cu greutatea corporal\u0103, rezisten\u021b\u0103 sau alte instrumente?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-21T06:53:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-21T06:59:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde\",\"datePublished\":\"2024-03-21T06:53:40+00:00\",\"dateModified\":\"2024-03-21T06:59:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\"},\"wordCount\":3083,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"keywords\":[\"antrenament\",\"antrenament de for\u021b\u0103\",\"exerci\u021bii cu propria greutate\",\"exerci\u021bii pentru posterior\"],\"articleSection\":[\"Antrenamente si exerci\u021bii fizice\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\",\"name\":\"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"datePublished\":\"2024-03-21T06:53:40+00:00\",\"dateModified\":\"2024-03-21T06:59:41+00:00\",\"description\":\"Podul gluteal este un exerci\u021biu pentru fese ferme \u0219i rotunde. Cum s\u0103 \u00eel executa\u021bi cu greutatea corporal\u0103, rezisten\u021b\u0103 sau alte instrumente?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde - GymBeam Blog","description":"Podul gluteal este un exerci\u021biu pentru fese ferme \u0219i rotunde. Cum s\u0103 \u00eel executa\u021bi cu greutatea corporal\u0103, rezisten\u021b\u0103 sau alte instrumente?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/","og_type":"article","og_title":"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde - GymBeam Blog","og_description":"Podul gluteal este un exerci\u021biu pentru fese ferme \u0219i rotunde. Cum s\u0103 \u00eel executa\u021bi cu greutatea corporal\u0103, rezisten\u021b\u0103 sau alte instrumente?","og_url":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/","og_site_name":"GymBeam Blog","article_published_time":"2024-03-21T06:53:40+00:00","article_modified_time":"2024-03-21T06:59:41+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde","datePublished":"2024-03-21T06:53:40+00:00","dateModified":"2024-03-21T06:59:41+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/"},"wordCount":3083,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","keywords":["antrenament","antrenament de for\u021b\u0103","exerci\u021bii cu propria greutate","exerci\u021bii pentru posterior"],"articleSection":["Antrenamente si exerci\u021bii fizice"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/","url":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/","name":"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","datePublished":"2024-03-21T06:53:40+00:00","dateModified":"2024-03-21T06:59:41+00:00","description":"Podul gluteal este un exerci\u021biu pentru fese ferme \u0219i rotunde. Cum s\u0103 \u00eel executa\u021bi cu greutatea corporal\u0103, rezisten\u021b\u0103 sau alte instrumente?","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","width":1200,"height":628,"caption":"Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Podul gluteal: Top 10 variante pentru fese mai ferme \u0219i mai rotunde"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/536273","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=536273"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/536273\/revisions"}],"predecessor-version":[{"id":536315,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/536273\/revisions\/536315"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/516723"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=536273"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=536273"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=536273"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=536273"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=536273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}