{"id":543594,"date":"2024-04-23T15:24:59","date_gmt":"2024-04-23T13:24:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=543594"},"modified":"2024-04-24T07:30:05","modified_gmt":"2024-04-24T05:30:05","slug":"cum-se-fac-corect-genuflexiunile-si-fandarile","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/","title":{"rendered":"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 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\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#Ce_sunt_genuflexiunile_si_fandarile\" title=\"Ce sunt genuflexiunile \u0219i fand\u0103rile?\">Ce sunt genuflexiunile \u0219i fand\u0103rile?<\/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\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#6_motive_pentru_care_ar_trebui_sa_introduceti_genuflexiuni_si_fandari\" title=\"6 motive pentru care ar trebui s\u0103 introduce\u021bi genuflexiuni \u0219i fand\u0103ri\">6 motive pentru care ar trebui s\u0103 introduce\u021bi genuflexiuni \u0219i fand\u0103ri<\/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\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#Ce_muschi_implicati_in_timpul_genuflexiunilor_si_fandarilor\" title=\"Ce mu\u0219chi implica\u021bi \u00een timpul genuflexiunilor \u0219i fand\u0103rilor?\">Ce mu\u0219chi implica\u021bi \u00een timpul genuflexiunilor \u0219i fand\u0103rilor?<\/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\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#Care_este_diferenta_dintre_genuflexiuni_si_fandari\" title=\"Care este diferen\u021ba dintre genuflexiuni \u0219i fand\u0103ri?\">Care este diferen\u021ba dintre genuflexiuni \u0219i fand\u0103ri?<\/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\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#Care_sunt_mai_bune_genuflexiunile_sau_fandarile\" title=\"Care sunt mai bune: genuflexiunile sau fand\u0103rile?\">Care sunt mai bune: genuflexiunile sau fand\u0103rile?<\/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\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#Tehnica_adecvata_pentru_genuflexiuni_si_fandari\" title=\"Tehnica adecvat\u0103 pentru genuflexiuni \u0219i fand\u0103ri\">Tehnica adecvat\u0103 pentru genuflexiuni \u0219i fand\u0103ri<\/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\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#Care_sunt_cele_mai_frecvente_greseli_atunci_cand_faceti_genuflexiuni_si_fandari_si_cum_sa_le_corectati\" title=\"Care sunt cele mai frecvente gre\u0219eli atunci c\u00e2nd face\u021bi genuflexiuni \u0219i fand\u0103ri \u0219i cum s\u0103 le corecta\u021bi?\">Care sunt cele mai frecvente gre\u0219eli atunci c\u00e2nd face\u021bi genuflexiuni \u0219i fand\u0103ri \u0219i cum s\u0103 le corecta\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#15_cele_mai_bune_variante_de_genuflexiuni_si_fandari\" title=\"15 cele mai bune variante de genuflexiuni \u0219i fand\u0103ri\">15 cele mai bune variante de genuflexiuni \u0219i fand\u0103ri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#Ce_alte_informatii_suplimentare_puteti_afla\" title=\"Ce alte informa\u021bii suplimentare pute\u021bi afla?\">Ce alte informa\u021bii suplimentare pute\u021bi afla?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Genuflexiunile \u0219i fand\u0103rile se num\u0103r\u0103 printre <strong>cele mai populare exerci\u021bii pentru partea inferioar\u0103 a corpului<\/strong>. Culturi\u0219tii, powerlifterii, halterofilii \u0219i al\u021bi sportivi de for\u021b\u0103 le includ \u00een planurile lor de antrenament \u00eentr-o anumit\u0103 form\u0103. Cu toate acestea, pasiona\u021bii de exerci\u021bii cu greutate corporal\u0103 le introduc \u00een mod regulat. Pe l\u00e2ng\u0103 fese sculptate \u0219i picioare puternice, acestea pot oferi <strong>o \u00eentreag\u0103 gam\u0103 de beneficii care se extind \u00een via\u021ba de zi cu zi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 v\u0103 antrena\u021bi, nu trebuie s\u0103 v\u0103 limita\u021bi doar la genuflexiuni sau fand\u0103ri cu greutatea corporal\u0103. \u00cen timp, acestea ar putea deveni mai pu\u021bin pl\u0103cute \u0219i probabil c\u0103 nu ar da rezultate la fel de bune. Prin urmare, \u00eencerca\u021bi \u0219i <strong>diferite tipuri de exerci\u021bii cu haltere, gantere sau kettlebell<\/strong>, care v\u0103 sunt prezentate \u00een acest articol.<\/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_sunt_genuflexiunile_si_fandarile\"><\/span>Ce sunt genuflexiunile \u0219i fand\u0103rile?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Credem c\u0103 aceste exerci\u021bii nu au nevoie de nicio introducere special\u0103. Aproape toat\u0103 lumea le cunoa\u0219te de la gr\u0103dini\u021b\u0103 sau de la orele de educa\u021bie fizic\u0103, unde au f\u0103cut parte din \u00eenc\u0103lziri \u0219i, din p\u0103cate, \u0219i din pedepse. Din fericire, acestea <strong>ofer\u0103 at\u00e2t de multe avantaje \u00eenc\u00e2t sunt considerate acum foarte benefice<\/strong>. Iar dac\u0103 \u00eenc\u0103 mai sunte\u021bi de p\u0103rere c\u0103 aceste exerci\u021bii nu sunt pentru voi, poate c\u0103 acest articol v\u0103 va face s\u0103 v\u0103 r\u0103zg\u00e2ndi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Genuflexiunea este considerat\u0103 drept regina tuturor exerci\u021biilor<\/strong>. \u00cen general, se caracterizeaz\u0103 prin \u00eendoirea genunchilor \u0219i \u0219oldurilor men\u021bin\u00e2nd o postur\u0103 vertical\u0103. Aceast\u0103 mi\u0219care implic\u0103 \u00een primul r\u00e2nd mu\u0219chii membrelor inferioare \u0219i trunchiul, \u00eent\u0103rind efectiv aceste zone.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fandarea poate fi descris\u0103 ca o mi\u0219care \u00een timpul c\u0103reia face\u021bi un pas \u00eenainte, \u00eenapoi, \u00een lateral sau \u00eencruci\u0219are cu un picior, apoi \u00eendoi\u021bi genunchii la un unghi de 90 de grade. Similar cu genuflexiunile, acest exerci\u021biu implic\u0103 mu\u0219chii membrelor inferioare, precum \u0219i trunchiul.<\/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\/03\/IMG_2993-1124x749.jpg\" alt=\"De ce s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri?\" class=\"wp-image-538993\" title=\"De ce s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-2048x1365.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=\"6_motive_pentru_care_ar_trebui_sa_introduceti_genuflexiuni_si_fandari\"><\/span>6 motive pentru care ar trebui s\u0103 introduce\u021bi genuflexiuni \u0219i fand\u0103ri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i este recunoscut la nivel global c\u0103 genuflexiunile \u0219i fand\u0103rile sunt <strong>exerci\u021bii eficiente pentru fesieri \u0219i picioare<\/strong>, acestea prezint\u0103 mai multe avantaje. Pe l\u00e2ng\u0103 picioare sculptate, acestea ofer\u0103 beneficii suplimentare at\u00e2t pentru performan\u021ba sportiv\u0103, c\u00e2t \u0219i pentru via\u021ba 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<h3 class=\"wp-block-heading\">1. Se claseaz\u0103 printre exerci\u021biile compuse<\/h3>\n\n\n\n<p>Genuflexiunile \u0219i fand\u0103rile sunt considerate <strong>exerci\u021bii compuse sau multi-articulare<\/strong>. Acestea implic\u0103 mu\u0219chii fesieri, ai coapselor \u0219i gambelor, precum \u0219i trunchiul \u0219i partea inferioar\u0103 a spatelui. \u00cen plus, implic\u0103 flexia \u0219oldurilor, genunchilor \u0219i gleznelor. Atunci c\u00e2nd efectua\u021bi varia\u021bii cu gantere sau kettlebell, antrena\u021bi \u0219i mu\u0219chii \u0219i articula\u021biile bra\u021belor. Prin urmare, putem declara cu \u00eencredere c\u0103 acestea sunt cu adev\u0103rat <strong>exerci\u021bii pentru \u00eentregul corp.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Principalul avantaj al exerci\u021biilor compuse este c\u0103 acestea <strong>ajut\u0103 la economisirea timpului la antrenament<\/strong>. Nu trebuie s\u0103 viza\u021bi separat partea din fa\u021b\u0103 sau din spate a coapselor. Prin urmare, sunt ideale pentru antrenamente mai scurte sau ca parte a sesiunilor HIIT. Cu toate acestea, nu \u00eenseamn\u0103 c\u0103 este suficient s\u0103 face\u021bi doar aceste dou\u0103 exerci\u021bii \u0219i apoi pute\u021bi pleca acas\u0103. Dac\u0103 dori\u021bi s\u0103 v\u0103 concentra\u021bi mai mult pe o anumit\u0103 grup\u0103 muscular\u0103, ad\u0103uga\u021bi exerci\u021bii suplimentare pentru <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\">fesieri<\/a>, <a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coapse sau gambe<\/a>.<\/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 economisirea de timp, exerci\u021biile compuse ajut\u0103 la <strong>arderea mai multor calorii<\/strong> datorit\u0103 implic\u0103rii unor grupe mari de mu\u0219chi \u00een compara\u021bie cu exerci\u021biile mai izolate precum ridic\u0103ri de gamb\u0103. Prin urmare, sunt potrivite pentru <strong>pierderea \u00een greutate<\/strong>, deoarece ajut\u0103 \u0219i la men\u021binerea masei musculare. <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>Dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi \u0219i v\u0103 intereseaz\u0103 modul \u00een care antrenamentul de for\u021b\u0103 v\u0103 poate ajuta \u00een acest sens, consulta\u021bi articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/dieta-antrenament-cardio-si-de-forta-ce-este-mai-indicat-pentru-a-pierde-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Diet\u0103, antrenament cardio \u0219i de for\u021b\u0103. Ce este mai indicat pentru a pierde \u00een greutate?<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg\" alt=\"Beneficiile genuflexiunilor \u0219i fand\u0103rilor\" class=\"wp-image-539009\" title=\"Beneficiile genuflexiunilor \u0219i fand\u0103rilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Favorizeaz\u0103 cre\u0219terea for\u021bei \u0219i a masei musculare la nivelul membrelor inferioare<\/h3>\n\n\n\n<p>Aceste exerci\u021bii sunt eficiente pentru cre\u0219terea for\u021bei \u0219i construirea masei musculare la membrele inferioare, \u00een special atunci c\u00e2nd folosi\u021bi greut\u0103\u021bi. Genuflexiunile sunt <strong>pu\u021bin mai eficiente<\/strong> pentru dezvoltarea for\u021bei, deoarece ridicarea unor greut\u0103\u021bi mai mari ofer\u0103 un stimul mai mare pentru \u00eent\u0103rirea mu\u0219chilor. \u00cen schimb, <strong>fand\u0103rile permit izolarea fiec\u0103rui picior<\/strong>. Acest lucru asigur\u0103 o \u00eenc\u0103rcare mai echilibrat\u0103 pe ambele picioare, promov\u00e2nd simetria muscular\u0103. \u00cen timpul genuflexiunilor, este normal s\u0103 v\u0103 baza\u021bi mai mult pe un picior dec\u00e2t pe cel\u0103lalt. Prin urmare, este recomandat s\u0103 <strong>include\u021bi ambele exerci\u021bii \u00een planul vostru de antrenament<\/strong>. Recompensa va fi o <strong>putere static\u0103 \u0219i dinamic\u0103 \u00eembun\u0103t\u0103\u021bit\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ambele exerci\u021bii sunt potrivite pentru <strong>\u00eent\u0103rirea mu\u0219chilor gluteali \u0219i ai coapselor<\/strong>. Faza de jos a unei genuflexiuni sau fand\u0103ri duce la o activare ridicat\u0103 a mu\u0219chilor fesieri, permi\u021b\u00e2nd un antrenament complet. Prin urmare, dac\u0103 scopul vostru este s\u0103 ave\u021bi <strong>fese sculptate \u0219i rotunde<\/strong>, atunci lua\u021bi \u00een considerare ad\u0103ugarea de <a href=\"https:\/\/gymbeam.ro\/blog\/hip-thrust-cel-mai-bun-exercitiu-pentru-un-posterior-perfect\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hip thrusts<\/a> la rutina voastr\u0103 de antrenament, care vizeaz\u0103 fesele dintr-un unghi diferit. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/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 scopul vostru este s\u0103 ob\u021bine\u021bi fese rotunde \u0219i coapse ferme, cu siguran\u021b\u0103 nu ar trebui s\u0103 rata\u021bi articolul nostru intitulat: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-despre-construirea-posteriorului-perfect\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 tonifia\u021bi \u0219i s\u0103 v\u0103 modela\u021bi fesele \u0219i picioarele<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1124x749.jpg\" alt=\"Dezvoltarea mu\u0219chilor la nivelul membrelor inferioare\" class=\"wp-image-539025\" title=\"Dezvoltarea mu\u0219chilor la nivelul membrelor inferioare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. \u00cembun\u0103t\u0103\u021besc rezisten\u021ba func\u021bional\u0103<\/h3>\n\n\n\n<p>Genuflexiunile \u0219i fand\u0103rile nu sunt doar instrumente pentru a ob\u021bine fese sau coapse bine dezvoltate. Acestea promoveaz\u0103, de asemenea, \u0219i <strong>puterea func\u021bional\u0103<\/strong>. Aceste exerci\u021bii implic\u0103 mu\u0219chii pe care \u00eei folosi\u021bi \u00een activit\u0103\u021bile de zi cu zi. De exemplu, s\u0103 sta\u021bi \u0219i s\u0103 v\u0103 ridica\u021bi de pe scaun, s\u0103 ridica\u021bi obiecte grele, s\u0103 urca\u021bi pe sc\u0103ri sau chiar s\u0103 ridica\u021bi un creion c\u0103zut pe podea. \u00cenv\u0103\u021b\u00e2nd s\u0103 antrena\u021bi mu\u0219chii corecti prin aceste exerci\u021bii, <strong>reduce\u021bi riscul de leziune \u00een timpul activit\u0103\u021bilor zilnice<\/strong>. \u00cen plus, ajut\u0103 la \u00eent\u0103rirea spatelui inferior, astfel \u00eenc\u00e2t s\u0103 pute\u021bi preveni durerea \u0219i problemele \u0219i \u00een aceast\u0103 zon\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acela\u0219i timp, ve\u021bi lucra la <strong>mobilitatea articula\u021biilor, la coordonare \u0219i la echilibru<\/strong>, care sunt, de asemenea, utile \u00een via\u021ba de zi cu zi. Nu \u00een ultimul r\u00e2nd, ve\u021bi \u00eent\u0103ri \u0219i trunchiul, care este esen\u021bial pentru men\u021binerea unei pozi\u021bii corecte a corpului. <mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg\" alt=\"Exerci\u021bii func\u021bionale pentru fesieri \u0219i picioare\" class=\"wp-image-539041\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1639x2048.jpeg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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\">4. Pot ajuta s\u0103 deveni\u021bi mai buni \u00een alte sporturi<\/h3>\n\n\n\n<p>Picioarele puternice sunt importante nu numai pentru powerlifters, ci \u0219i pentru <a href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alerg\u0103tori<\/a>, <a href=\"https:\/\/gymbeam.ro\/blog\/mersul-pe-bicicleta-poate-ajuta-la-tonifierea-picioarelor-feselor-si-la-pierderea-in-greutate-ce-alte-beneficii-mai-aduce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bicicli\u0219ti<\/a>, fotbali\u0219ti, juc\u0103tori de hochei \u0219i aproape to\u021bi ceilal\u021bi sportivi la care v\u0103 pute\u021bi g\u00e2ndi. De aceea, \u00een antrenamentul de for\u021b\u0103 a sportivilor de rezisten\u021b\u0103 sau a juc\u0103torilor din sporturi de echip\u0103 sunt incluse genuflexiunile \u0219i fand\u0103rile sub diferite forme. Datorit\u0103 acestor exerci\u021bii, ace\u0219tia <strong>nu numai c\u0103 \u00ee\u0219i dezvolt\u0103 fesieri \u0219i picioare puternice, dar \u00ee\u0219i \u00eent\u0103resc \u0219i ligamentele \u0219i toate structurile din jurul articula\u021biilor<\/strong> (\u0219olduri \u0219i genunchi). Acest lucru ajut\u0103 la prevenirea leziunilor. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru sportivi, \u00een special sprinteri, s\u0103ritori \u00een \u00een\u0103l\u021bime sau s\u0103ritori \u00een lungime, aceste exerci\u021bii au o semnifica\u021bie \u0219i mai important\u0103 \u00een antrenament. Ace\u0219tia au nevoie de <strong>vitez\u0103 maxim\u0103 \u0219i putere dinamic\u0103 \u00een s\u0103rituri<\/strong>. Genuflexiunile \u0219i fand\u0103rile cu salturi explozive \u00eei ajut\u0103 \u00een mod eficient s\u0103 realizeze acest lucru.<\/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. Se \u00eencadreaz\u0103 \u00een fiecare plan de antrenament<\/h3>\n\n\n\n<p>Exist\u0103 numeroase variante de genuflexiuni \u0219i fand\u0103ri <strong>potrivite at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru sportivii avansa\u021bi<\/strong>. Chiar \u0219i persoanele cu probleme de mobilitate pot modifica aceste exerci\u021bii \u00een consecin\u021b\u0103. De exemplu, \u00een loc de genuflexiuni complete, se pot efectua genuflexiuni par\u021biale cu o atingere u\u0219oar\u0103 a unei cutii. Cei cu dificult\u0103\u021bi de coordonare pot efectua fand\u0103ri \u00een timp ce se \u021bin de un scaun pentru sprijin. <strong>Varia\u021biile mai solicitante cu greut\u0103\u021bi ad\u0103ugate sunt potrivite pentru halterofili, powerlifters, crossfitters<\/strong> \u0219i al\u021bi sportivi de for\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 dori\u021bi s\u0103 crea\u021bi antrenamente care s\u0103 v\u0103 aduc\u0103 rezultate, urma\u021bi ghidul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate pentru sal\u0103?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Le pute\u021bi efectua oriunde<\/h3>\n\n\n\n<p><strong>Nu ave\u021bi nevoie de niciun echipament fitness<\/strong> pentru versiunea de baz\u0103 a acestor exerci\u021bii. Le pute\u021bi face acas\u0103, \u00eentr-un parc de antrenament stradal, la plaj\u0103 sau chiar \u00eentr-o camer\u0103 de hotel. Fiind exerci\u021bii compuse, acestea se num\u0103r\u0103 printre c<strong>ele mai eficiente <a href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">antrenamente pentru greutatea corporal\u0103<\/a>, <\/strong>f\u0103c\u00e2ndu-le un element de baz\u0103 \u00een aproape fiecare antrenament HIIT, Tabata sau circuit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi g\u0103si inspira\u021bie pentru proiectarea antrenamentelor de acas\u0103 \u00een articolul nostru intitulat: <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alcatuiti-un-plan-de-calitate-pentru-antrenamentele-realizate-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alc\u0103tui\u021bi un plan de calitate pentru antrenamentele realizate acas\u0103?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"61096,51223,68977,74104,64681,51208,51190,49009,64675,74329,28338,53680,69037\" ><\/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=\"Ce_muschi_implicati_in_timpul_genuflexiunilor_si_fandarilor\"><\/span>Ce mu\u0219chi implica\u021bi \u00een timpul genuflexiunilor \u0219i fand\u0103rilor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Genuflexiunile \u0219i fand\u0103rile sunt <strong>exerci\u021bii compuse care implic\u0103 aproape to\u021bi mu\u0219chii corpului<\/strong>. \u00cen versiunea de baz\u0103, acestea vizeaz\u0103 \u00een primul r\u00e2nd mu\u0219chii inferiori ai corpului. Cu toate acestea, dac\u0103 \u00eencerca\u021bi \u0219i alte variante, cum ar fi genuflexiunea deasupra capului, ve\u021bi implica \u0219i umerii, bra\u021bele \u0219i spatele. [8\u201310]<\/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\">Mu\u0219chii primari implica\u021bi \u00een timpul genuflexiunilor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mu\u015fchiul cvadriceps femural<\/li>\n\n\n\n<li>ischiogambieri<\/li>\n\n\n\n<li>mu\u0219chii gluteali (gluteus maximus, medius and minimus)<\/li>\n\n\n\n<li>mu\u0219chii flexori ai \u0219oldului<\/li>\n\n\n\n<li>mu\u0219chiul adductor mare<\/li>\n\n\n\n<li>mu\u0219chiul triceps surae<\/li>\n\n\n\n<li>mu\u0219chii sistemului de stabilizare profund\u0103 a coloanei vertebrale (DSS), cunoscut \u0219i sub denumirea de CORE (mu\u0219chii abdominali, erectorul coloanei vertebrale, diafragma, mu\u0219chii podelei pelvine)<\/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\/03\/iStock-1421570796-1124x749.jpg\" alt=\"Ce mu\u0219chi sunt tonifia\u021bi atunci c\u00e2nd face\u021bi genuflexiuni \u0219i fand\u0103ri?\" class=\"wp-image-539059\" title=\"Ce mu\u0219chi sunt tonifia\u021bi atunci c\u00e2nd face\u021bi genuflexiuni \u0219i fand\u0103ri?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Mu\u0219chii primari implica\u021bi \u00een timpul fand\u0103rilor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mu\u015fchiul cvadriceps femural<\/li>\n\n\n\n<li>ischiogambieri<\/li>\n\n\n\n<li>mu\u0219chii gluteali (gluteus maximus, medius and minimus)<\/li>\n\n\n\n<li>mu\u0219chii flexori ai \u0219oldului<\/li>\n\n\n\n<li>mu\u0219chiul adductor mare<\/li>\n\n\n\n<li>mu\u015fchiul tensor al fasciei late<\/li>\n\n\n\n<li>mu\u0219chiul triceps surae<\/li>\n\n\n\n<li>mu\u0219chii sistemului de stabilizare profund\u0103 a coloanei vertebrale (DSS), cunoscut \u0219i sub denumirea de CORE (mu\u0219chii abdominali, erectorul coloanei vertebrale, diafragma, mu\u0219chii podelei pelvine)<\/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\/2024\/03\/iStock-956982436-1-1124x750.jpg\" alt=\"Ce mu\u0219chi sunt tonifia\u021bi atunci c\u00e2nd face\u021bi fand\u0103ri?\" class=\"wp-image-539091\" title=\"Ce mu\u0219chi sunt tonifia\u021bi atunci c\u00e2nd face\u021bi fand\u0103ri?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, genuflexiunile \u0219i fand\u0103rile implic\u0103 aceia\u0219i mu\u0219chi, dar gradul de implicare difer\u0103. Fand\u0103rile necesit\u0103 o utilizare mai mare a <strong>mu\u0219chilor stabilizatori, extensori \u0219i flexori ai coapselor.<\/strong> Genuflexiunile ad\u00e2nci, pe de alt\u0103 parte, provoac\u0103 \u00een primul r\u00e2nd for\u021ba fesierilor \u0219i a ischiogambierilor.<\/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, conteaz\u0103 \u0219i varia\u021bia specific\u0103 a exerci\u021biului. De exemplu, <strong>\u00een timpul genuflexiunilor sumo, mu\u0219chii interiori ai coapsei se implic\u0103 mai mult<\/strong> \u00een compara\u021bie cu genuflexiunile obi\u0219nuite, care se concentreaz\u0103 mai mult pe mu\u0219chii din fa\u021b\u0103 ai coapsei. \u00cen plus, lungimea pasului este, de asemenea, important\u0103. Un pas mai lung vizeaz\u0103 fesierii \u0219i ischiogambierii, \u00een timp ce un pas mai scurt este mai eficient pentru mu\u0219chii din fa\u021b\u0103 ai coapsei.<\/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=\"Care_este_diferenta_dintre_genuflexiuni_si_fandari\"><\/span>Care este diferen\u021ba dintre genuflexiuni \u0219i fand\u0103ri?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceste dou\u0103 exerci\u021bii difer\u0103 \u00een primul r\u00e2nd \u00een execu\u021bia lor. \u00cen timpul genuflexiunilor, picioarele r\u0103m\u00e2n paralele pe tot parcursul lor, iar <strong>greutatea este distribuit\u0103 uniform pe ambele picioare<\/strong>. Atunci c\u00e2nd efectua\u021bi fand\u0103ri, pute\u021bi face un pas \u00eenainte, \u00eenapoi sau \u00een lateral cu c\u00e2te un picior, <strong>transfer\u00e2nd greutatea corpului de pe un picior pe altul<\/strong>. Fand\u0103rile sunt, \u00een general, considerate exerci\u021bii mai solicitante, deoarece necesit\u0103 o mai mare coordonare \u0219i echilibru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diferen\u021ba const\u0103 \u0219i \u00een faptul c\u0103 <strong>genuflexiunile sunt un exerci\u021biu bilateral<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 ambele picioare sunt implicate simultan. <strong>Fand\u0103rile, \u00een schimb, sunt unilaterale<\/strong>, permi\u021b\u00e2nd ca fiecare picior separat s\u0103 fie antrenat, ceea ce este deosebit de util \u00een cazurile de dezechilibru muscular. Spre exemplu, dac\u0103 un picior este mai slab dec\u00e2t cel\u0103lalt, v\u0103 pute\u021bi concentra mai eficient pe tonifierea acestuia.<\/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\/03\/iStock-1142811620-1124x749.jpg\" alt=\"Care sunt mai bune: genuflexiunile sau fand\u0103rile?\" class=\"wp-image-539109\" title=\"Care sunt mai bune: genuflexiunile sau fand\u0103rile?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-2048x1365.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=\"Care_sunt_mai_bune_genuflexiunile_sau_fandarile\"><\/span>Care sunt mai bune: genuflexiunile sau fand\u0103rile?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ambele exerci\u021bii ofer\u0103 beneficii \u00een ceea ce prive\u0219te <strong>dezvolatrea masei musculare \u0219i antrenamentul func\u021bional<\/strong>. De asemenea, se completeaz\u0103 reciproc, a\u0219a c\u0103, \u00een mod ideal, ar trebui s\u0103 include\u021bi at\u00e2t genuflexiunile, c\u00e2t \u0219i fandarile \u00een planul vostru de antrenament. Totu\u0219i, dac\u0103 dori\u021bi s\u0103 alege\u021bi doar unul, lua\u021bi \u00een considerare obiectivele lor cu aten\u021bie.<\/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 dori\u021bi s\u0103 v\u0103 concentra\u021bi mai mult pe \u00eembun\u0103t\u0103\u021birea coordon\u0103rii, echilibrului, mi\u0219c\u0103rii dinamice \u0219i corectarea dezechilibrelor musculare, opta\u021bi pentru fand\u0103ri.<\/li>\n\n\n\n<li>Pe de alt\u0103 parte, c\u00e2nd vine vorba de cre\u0219terea for\u021bei \u0219i a masei musculare, este indicat s\u0103 alege\u021bi genuflexiunile. Acestea pot fi, de asemenea, pu\u021bin mai potrivite pentru persoanele cu probleme de genunchi sau dificult\u0103\u021bi de coordonare. <mark class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tehnica_adecvata_pentru_genuflexiuni_si_fandari\"><\/span>Tehnica adecvat\u0103 pentru genuflexiuni \u0219i fand\u0103ri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a \u00eencepe exerci\u021biile fizice, lua\u021bi \u00een considerare alegerea \u00eenc\u0103l\u021b\u0103mintei potrivite. <strong>Pantofii duri cu talpa plat\u0103<\/strong> sunt potrivi\u021bi at\u00e2t pentru genuflexiuni, c\u00e2t \u0219i pentru fand\u0103ri,<strong> oferind o stabilitate mai bun\u0103.<\/strong> Cu toate acestea, unele persoane prefer\u0103 s\u0103 fac\u0103 mi\u0219care f\u0103r\u0103 nimic \u00een picioare sau cu papuci c\u00e2t mai simpli. \u00cen timp ce acest lucru permite un contact maxim cu solul \u0219i o mai mare libertate de mi\u0219care a piciorului, implic\u0103, de asemenea, mai pu\u021bin\u0103 stabilitate \u0219i un risc mai mare de leziuni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a v\u0103 \u00eenc\u0103lzi, pute\u021bi pur \u0219i simplu s\u0103 efectua\u021bi jumping jacks timp de aproximativ 2-3 minute, s\u0103 s\u0103ri\u021bi coarda sau s\u0103 face\u021bi jogging pe loc. Dac\u0103 ave\u021bi acces la un aparat cardio (biciclet\u0103 sta\u021bionar\u0103, band\u0103 de alergare sau aparat de v\u00e2sle), pute\u021bi, de asemenea, s\u0103 efectua\u021bi \u00eenc\u0103lzirea. Dup\u0103 aceea, muta\u021bi-v\u0103 pe o saltea de exerci\u021bii. \u00cencepe\u021bi prin a roti toate articula\u021biile corpului, apoi concentra\u021bi-v\u0103 mai mult pe \u0219olduri \u0219i genunchi, de care ve\u021bi avea cea mai mare nevoie \u00een timpul genuflexiunilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timpul \u00eenc\u0103lzirii, pute\u021bi introduce \u0219i exerci\u021bii care vizeaz\u0103 fesele folosind o band\u0103 elastic\u0103. Acest lucru va ajuta la implicarea mu\u0219chilor fesieri \u0219i ai picioarelor. Pute\u021bi g\u0103si astfel de exerci\u021bii \u00een articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/33-de-exercitii-cu-banda-elastica-de-rezistenta-pe-care-le-puteti-efectua-oriunde1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">30 de exerci\u021bii cu benzile elastice pentru \u00eentregul corp<\/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\/03\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Cum s\u0103 efectua\u021bi fand\u0103ri?\" class=\"wp-image-539128\" title=\"Cum s\u0103 efectua\u021bi genuflexiuni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 efectua\u021bi genuflexiuni de baz\u0103 \u00een mod corect?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Pozi\u021bia de baz\u0103:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, cam la distan\u021b\u0103 egal\u0103 cu l\u0103\u021bimea umerilor, p\u0103str\u00e2nd greutatea distribuit\u0103 uniform pe \u00eentreaga suprafa\u021b\u0103 a picioarelor.<\/li>\n\n\n\n<li>Capul este aliniat cu coloana vertebral\u0103, ochii \u00eendrepta\u021bi \u00een fa\u021b\u0103, umerii drep\u021bi, spatele \u00eentr-o curb\u0103 natural\u0103, iar pieptul \u00eenainte.<\/li>\n\n\n\n<li>\u00centinde\u021bi bra\u021bele \u00eenainte, str\u00e2nge\u021bi-le \u00een fa\u021ba corpului sau \u00eencruci\u0219a\u021bi-le peste piept pentru a \u00eembun\u0103t\u0103\u021bi echilibrul.<\/li>\n\n\n\n<li>\u00cencorda\u021bi trunchiul. <mark class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Efectuarea exerci\u021biului:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inspira\u021bi \u0219i \u00eencepe\u021bi genuflexiunea prin mi\u0219carea \u0219oldurilor \u00eenapoi \u0219i \u00een jos. La \u00eenceputul mi\u0219c\u0103rii, v\u0103 pute\u021bi imagina c\u0103 v\u0103 a\u0219eza\u021bi pe spate pe un scaun invizibil.<\/li>\n\n\n\n<li>Ave\u021bi grij\u0103 s\u0103 evita\u021bi rotunjirea sau arcuirea spatelui \u00een regiunile toracice \u0219i lombare ale coloanei vertebrale \u0219i s\u0103 nu v\u0103 \u00eentinde\u021bi prea mult partea dorsal\u0103.<\/li>\n\n\n\n<li>Alege\u021bi ad\u00e2ncimea genuflexiunii pentru a men\u021bine curbura natural\u0103 a coloanei vertebrale. Cu toate acestea, ave\u021bi grij\u0103 s\u0103 ajunge\u021bi cel pu\u021bin \u00eentr-o pozi\u021bie \u00een care \u0219oldurile sunt mai jos dec\u00e2t genunchii (sub paralel).<\/li>\n\n\n\n<li>P\u0103stra\u021bi linia genunchilor, gleznelor \u0219i degetelor de la picioare \u00eentr-un singur plan. Evita\u021bi s\u0103 v\u0103 l\u0103sa\u021bi genunchii s\u0103 cad\u0103 \u00een interior.<\/li>\n\n\n\n<li>R\u0103m\u00e2ne\u021bi \u00een pozi\u021bia de jos maxim 1 secund\u0103 pentru a evita pierderea tensiunii necesare \u00een mu\u0219chi.<\/li>\n\n\n\n<li>Expira\u021bi \u0219i \u00eendrepta\u021bi-v\u0103 u\u0219or \u00eencord\u00e2nd mu\u0219chii gluteali \u0219i mu\u0219chii din fa\u021b\u0103 a coapselor.<\/li>\n\n\n\n<li>Ap\u0103sa\u021bi \u00eentreaga suprafa\u021b\u0103 a picioarelor pe podea ca \u0219i cum a\u021bi \u00eencerca s\u0103 \u00eempinge\u021bi solul departe de voi.<\/li>\n\n\n\n<li>Continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li>Men\u021bine\u021bi controlul pe toat\u0103 durata mi\u0219c\u0103rii. <mark class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre beneficiile genuflexiunilor \u0219i cum s\u0103 le efectua\u021bi corect, citi\u021bi articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Genuflexiuni: beneficii, executare corect\u0103 \u0219i cele mai eficiente variante acas\u0103 \u0219i la sal\u0103<\/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\/03\/iStock-1358640173-1124x749.jpg\" alt=\"Tehnica corect\u0103 a genuflexiunilor\" class=\"wp-image-539144\" title=\"Tehnica corect\u0103 a genuflexiunilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 efectua\u021bi corect fand\u0103rile de baz\u0103?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Pozi\u021bia de baz\u0103:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sta\u021bi cu picioarele u\u0219or dep\u0103rtate, cam la distan\u021b\u0103 egal\u0103 cu l\u0103\u021bimea \u0219oldurilor.<\/li>\n\n\n\n<li>Capul este aliniat cu coloana vertebral\u0103, ochii \u00eendrepta\u021bi \u00een fa\u021b\u0103, umerii drep\u021bi, spatele \u00eentr-o curb\u0103 natural\u0103, iar pieptul \u00eenainte.<\/li>\n\n\n\n<li>Pune\u021bi m\u00e2inile pe \u0219olduri, l\u0103sa\u021bi-le s\u0103 at\u00e2rne lejer pe l\u00e2ng\u0103 corp sau \u00eencruci\u0219a\u021bi-le la piept.<\/li>\n\n\n\n<li>\u00cencorda\u021bi mu\u0219chii trunchiului. <mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Efectuarea exerci\u021biului:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inspira\u021bi, muta\u021bi greutatea pe piciorul care r\u0103m\u00e2ne \u00een pozi\u021bie vertical\u0103 \u0219i face\u021bi un pas \u00eenainte \u0219i u\u0219or \u00een lateral.<\/li>\n\n\n\n<li>\u00cendoi\u021bi ambii genunchi \u0219i muta\u021bi greutatea pe piciorul din fa\u021b\u0103.<\/li>\n\n\n\n<li>Ajunge\u021bi la o ad\u00e2ncime \u00een care coapsa s\u0103 formeze un unghi de 90 de grade cu gambele la genunchi sau chiar mai jos.<\/li>\n\n\n\n<li>Pute\u021bi atinge u\u0219or salteaua cu piciorul din spate.<\/li>\n\n\n\n<li>V\u00e2rfurile degetelor de la picioare \u0219i genunchii ar trebui s\u0103 fie \u00eendrepta\u021bi u\u0219or spre exterior pe parcursul mi\u0219c\u0103rii.<\/li>\n\n\n\n<li>De asemenea, nu uita\u021bi s\u0103 v\u0103 men\u021bine\u021bi umerii \u0219i omopla\u021bii drep\u021bi \u0219i s\u0103 men\u021bine\u021bi pieptul \u00eenainte pe tot parcursul mi\u0219c\u0103rii.<\/li>\n\n\n\n<li>Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii din partea din fa\u021b\u0103 a coapselor \u0219i a fesierilor pentru a reveni la pozi\u021bia ini\u021bial\u0103. Continua\u021bi imediat cu o alt\u0103 repetare folosind cel\u0103lalt picior. <mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odat\u0103 ce a\u021bi st\u0103p\u00e2nit tehnica adecvat\u0103 de genuflexiuni \u0219i fand\u0103ri cu greutatea corporal\u0103, pute\u021bi trece la varia\u021bii mai solicitante cu greutate suplimentar\u0103.<\/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\/03\/iStock-1346023618-1124x749.jpg\" alt=\"Tehnica corect\u0103 a fand\u0103rilor\" class=\"wp-image-539162\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-2048x1365.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=\"Care_sunt_cele_mai_frecvente_greseli_atunci_cand_faceti_genuflexiuni_si_fandari_si_cum_sa_le_corectati\"><\/span>Care sunt cele mai frecvente gre\u0219eli atunci c\u00e2nd face\u021bi genuflexiuni \u0219i fand\u0103ri \u0219i cum s\u0103 le corecta\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Arcuirea spatelui:<\/strong> \u00cencerca\u021bi s\u0103 men\u021bine\u021bi o curbur\u0103 natural\u0103 a spatelui pe tot parcursul exerci\u021biului. De asemenea, concentra\u021bi-v\u0103 s\u0103 men\u021bine\u021bi umerii \u0219i omopla\u021bii drep\u021bi \u0219i pieptul \u00eenainte.<\/li>\n\n\n\n<li><strong>Gam\u0103 limitat\u0103 de mi\u0219care<\/strong>: Mobilitatea \u00eembun\u0103t\u0103\u021bit\u0103 poate fi ajutat\u0103 de o \u00eenc\u0103lzire aprofundat\u0103 \u0219i de \u00eentindere a \u0219oldurilor \u00eenainte de exerci\u021biu sau prin folosirea <a href=\"https:\/\/gymbeam.ro\/squat-wedge-block-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">accesoriilor pentru genuflexiuni<\/a>, dac\u0103 este necesar.<\/li>\n\n\n\n<li><strong>\u00cenclinarea \u00eenainte sau \u00eenapoi<\/strong>: aceasta se aplic\u0103 \u00een special genuflexiunilor. Este cel mai frecvent cauzat\u0103 de distribu\u021bia necorespunz\u0103toare a greut\u0103\u021bii pe picioare. \u00cencerca\u021bi s\u0103 distribui\u021bi uniform greutatea pe \u00eentreaga suprafa\u021b\u0103 a picioarelor.<\/li>\n\n\n\n<li><strong>Ridicarea c\u0103lc\u00e2ielor de pe sol<\/strong>: se refer\u0103 la punctul anterior. C\u0103lc\u00e2iele ar trebui s\u0103 r\u0103m\u00e2n\u0103 ferm lipite de sol atunci c\u00e2nd faci genuflexiuni.<\/li>\n\n\n\n<li><strong>Coordonare slab\u0103 a mi\u0219c\u0103rilor<\/strong>: men\u021binerea echilibrului poate fi destul de dificil\u0103, mai ales atunci c\u00e2nd face\u021bi fand\u0103ri. \u00cencerca\u021bi s\u0103 efectua\u021bi mi\u0219carea \u00eencet \u0219i cu control. \u00cencepe\u021bi doar cu greutatea corporal\u0103 \u0219i cre\u0219te\u021bi treptat sarcina pe m\u0103sur\u0103 ce c\u00e2\u0219tiga\u021bi \u00eencredere \u00een mi\u0219care.<\/li>\n\n\n\n<li><strong>Un impact puternic al genunchiului pe sol<\/strong>: Acest lucru este valabil pentru fand\u0103ri. \u00cen faza inferioar\u0103, genunchiul piciorului din spate poate atinge u\u0219or solul, dar nu ar trebui s\u0103 existe un impact brusc. Prin urmare, concentra\u021bi-v\u0103 pe controlul mi\u0219c\u0103rii pe tot parcursul exerci\u021biului. De asemenea, v\u0103 pute\u021bi proteja genunchii cu o saltea moale sau cu genunchiere.<\/li>\n\n\n\n<li><strong>Genunchi c\u0103zu\u021bi spre interior:<\/strong> Aceast\u0103 gre\u0219eal\u0103 apare at\u00e2t \u00een \u200b\u200bgenuflexiuni, c\u00e2t \u0219i \u00een fand\u0103ri \u0219i \u00eenseamn\u0103 stres inutil asupra genunchilor. Concentra\u021bi-v\u0103 pe men\u021binerea genunchilor \u00eendrepta\u021bi spre exterior pe parcursul \u00eentregii mi\u0219c\u0103ri. O <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/expander-duoband-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a> poate ajuta \u00een acest sens. A\u0219eza\u021bi-o deasupra genunchilor \u0219i \u00eencerca\u021bi s\u0103 o men\u021bine\u021bi \u00eencordat\u0103 \u00een timp ce efectua\u021bi genuflexiuni. Pentru fand\u0103ri, ata\u0219a\u021bi un cap\u0103t al benzii de un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/power-rack-si-suporturi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suport electric<\/a> sau de alt\u0103 structur\u0103 robust\u0103 la \u00een\u0103l\u021bimea genunchilor \u0219i plasa\u021bi cel\u0103lalt cap\u0103t deasupra genunchiului piciorului de lucru. Sta\u021bi lateral pentru a men\u021bine <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/banda-elastica-de-fitness-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">banda<\/a> \u00eentins\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>\u00cen cazul \u00een care v\u0103 place antrenamentul de for\u021b\u0103 \u0219i dori\u021bi s\u0103 afla\u021bi care sunt cele mai frecvente gre\u0219eli, citi\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/greseli-in-antrenament-pe-care-aproape-toata-lumea-le-face\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gre\u0219eli \u00een antrenament pe care aproape toat\u0103 lumea le face<\/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=\"15_cele_mai_bune_variante_de_genuflexiuni_si_fandari\"><\/span>15 cele mai bune variante de genuflexiuni \u0219i fand\u0103ri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Am preg\u0103tit pentru voi o prezentare general\u0103 a <strong>celor mai bune variante de genuflexiuni \u0219i fand\u0103ri folosind greutatea corporal\u0103 \u0219i rezisten\u021ba ad\u0103ugat\u0103.<\/strong> Pentru fiecare, ve\u021bi g\u0103si execu\u021bia corect\u0103 \u0219i gre\u0219elile frecvente. Cu toate acestea, aminti\u021bi-v\u0103 \u00eentotdeauna regulile de baz\u0103 pentru tehnica corect\u0103 descris\u0103 mai sus. Pute\u021bi include exerci\u021biile cu greutatea corporal\u0103 \u00een \u00eenc\u0103lzire. Varia\u021biile ponderate sunt atunci mai potrivite pentru partea principal\u0103 a antrenamentului. Cu toate acestea, alege\u021bi \u00eentotdeauna 1 sau maximum 2 variante de genuflexiuni sau fand\u0103ri pe fiecare sesiune de antrenament.<\/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. Air Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate aproximativ la l\u0103\u021bimea umerilor. Asigura\u021bi-v\u0103 c\u0103 greutatea voastr\u0103 este distribuit\u0103 uniform pe \u00eentreaga suprafa\u021b\u0103 a picioarelor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i efectua\u021bi o genuflexiune mi\u0219c\u00e2ndu-v\u0103 \u0219oldurile \u00eenapoi \u0219i \u00een jos. Expira\u021bi \u0219i \u00eendrepta\u021bi-v\u0103 u\u0219or \u00eencord\u00e2nd mu\u0219chii fesieri \u0219i mu\u0219chii coapsei din fa\u021b\u0103. Apoi, efectua\u021bi o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi c\u0103zu\u021bi \u00een interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2i.<\/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\/03\/Zakladni-drep-s-vlastni-vahou.gif\" alt=\"Air squat\" class=\"wp-image-538954\" title=\"Air squat\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Jumping Air Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate aproximativ la l\u0103\u021bimea umerilor. Asigura\u021bi-v\u0103 c\u0103 greutatea voastr\u0103 este distribuit\u0103 uniform pe \u00eentreaga suprafa\u021b\u0103 a picioarelor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i efectua\u021bi o genuflexiune mi\u0219c\u00e2ndu-v\u0103 \u0219oldurile \u00eenapoi \u0219i \u00een jos. Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii fesieri \u0219i mu\u0219chii din fa\u021b\u0103 a coapselor pentru a s\u0103ri \u00een sus. \u00cen pozi\u021bia de sus, inspira\u021bi, apoi reveni\u021bi la genuflexiune \u0219i repeta\u021bi saltul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00een fa\u021b\u0103, genunchi c\u0103zu\u021bi \u00een interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, c\u0103lcare pe degete sau c\u0103lc\u00e2ie.<\/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\/03\/Drepy-s-vyskokom.gif\" alt=\"Jumping air squat\" class=\"wp-image-538794\" title=\"Jumping air squat\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Barbell Back Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi haltera cu o greutate adecvat\u0103 pe <a href=\"https:\/\/gymbeam.ro\/suport-haltere-genuflexiuni-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suport<\/a> (aproximativ la \u00een\u0103l\u021bimea claviculei). Sta\u021bi sub halter\u0103 cu picioarele dep\u0103rtate fa\u021b\u0103 de l\u0103\u021bimea umerilor. Pune\u021bi <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">haltera<\/a> \u00een spatele g\u00e2tului \u0219i prinde\u021bi-o cu ambele m\u00e2ini l\u00e2ng\u0103 umeri, cu coatele \u00eendreptate \u00een jos. \u00cencorda\u021bi trunchiul, ridica\u021bi haltera de pe suport \u0219i face\u021bi un pas \u00eenapoi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i efectua\u021bi o genuflexiune mi\u0219c\u00e2ndu-v\u0103 \u0219oldurile \u00eenapoi \u0219i \u00een josx. Expira\u021bi \u00een timp ce \u00eencorda\u021bi mu\u0219chii fesierii \u0219i partea din fa\u021b\u0103 a coapselor pentru a v\u0103 \u00eendrepta u\u0219or. Apoi, continua\u021bi cu o alt\u0103 repetare. Dup\u0103 ce a\u021bi terminat setul, returna\u021bi haltera \u00een suport.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00een fa\u021b\u0103, genunchi c\u0103zu\u021bi \u00een interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2ie, greutate excesiv\u0103 sau insuficient\u0103 pe halter\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zadny-drep-s-osou.gif\" alt=\"Barbell back squat\" class=\"wp-image-538938\" title=\"Barbell back squat\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Front Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Configura\u021bi haltera cu o greutate corespunz\u0103toare pe <a href=\"https:\/\/gymbeam.ro\/aparat-tip-cadru-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suport<\/a> (aproximativ la \u00een\u0103l\u021bimea claviculei). Sta\u021bi \u00een fa\u021ba halterei cu picioarele dep\u0103rtate la aproximativ l\u0103\u021bimea umerilor. Prinde haltera cu ambele m\u00e2ini l\u00e2ng\u0103 umeri, \u021bin\u00e2nd coatele \u00eendreptate \u00eenainte (pe tot parcursul exerci\u021biului). \u00cencorda\u021bi-v\u0103 trunchiul, ridica\u021bi haltera de pe suport \u0219i face\u021bi un pas \u00eenapoi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i efectua\u021bi o genuflexiune mi\u0219c\u00e2ndu-v\u0103 \u0219oldurile \u00eenapoi \u0219i \u00een jos. Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii fesierii \u0219i din partea din fa\u021b\u0103 a coapselor pentru a v\u0103 \u00eendrepta u\u0219or. Apoi repeta\u021bi mi\u0219carea. Dup\u0103 finalizarea setului, \u00eentoarce\u021bi haltera \u00een suport.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecarea \u00eenainte, genunchii c\u0103zu\u021bi \u00een interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasarea pe degete sau c\u0103lc\u00e2ie, sarcin\u0103 excesiv\u0103 sau insuficient\u0103 a barei \u0219i sc\u0103derea coatelor.<\/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\/03\/Predny-drep-s-osou.gif\" alt=\"Front squat\" class=\"wp-image-538842\" title=\"Front squat\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Dumbbell Sumo Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate, cu degetele de la picioare \u00eendreptate spre exterior. Ridica\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> de m\u00e2ner sau de un cap\u0103t (plac\u0103) \u0219i \u021bine\u021bi-o extins\u0103 cu ambele bra\u021be paralele cu corpul.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i efectua\u021bi o genuflexiune \u00eendoind genunchii. Expira\u021bi \u0219i \u00eendrepta\u021bi-v\u0103 u\u0219or \u00eencord\u00e2nd mu\u0219chii gluteali \u0219i a partea interioar\u0103 a coapselor. Apoi, continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00een fa\u021b\u0103, genunchi c\u0103zu\u021bi \u00een interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, sarcin\u0103 excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Sumo-drep-s-dumbbellom.gif\" alt=\"Dumbbell sumo squat\" class=\"wp-image-538858\" title=\"Dumbbell sumo squat\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Kettlebell Goblet Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate egal\u0103 cu distan\u021ba de la \u0219old p\u00e2n\u0103 la l\u0103\u021bimea umerilor. Prinde\u021bi <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellul<\/a> cu ambele m\u00e2ini din lateral \u0219i ridica\u021bi-l la nivelul pieptului, paralel cu corpul.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i efectua\u021bi o genuflexiune mi\u0219c\u00e2ndu-v\u0103 \u0219oldurile \u00eenapoi \u0219i \u00een jos \u00een timp ce men\u021bine\u021bi kettlebellul pozi\u021bionat \u00een fa\u021ba corpului. Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii fesierii \u0219i cei din partea din fa\u021b\u0103 a coapselor pentru a v\u0103 \u00eendrepta u\u0219or. Apoi repeta\u021bi mi\u0219carea.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00een fa\u021b\u0103, genunchi \u00eenclina\u021bi spre interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2ie, sarcin\u0103 excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Goblet-drep-s-kettlebellom.gif\" alt=\"Kettlebell goblet squat\" class=\"wp-image-538810\" title=\"Kettlebell goblet squat\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Bulgarian Split Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu spatele drept sprijinit de o <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\">cutie<\/a> sau 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<\/a>, cu picioarele dep\u0103rtate la l\u0103\u021bimea umerilor. Pune\u021bi un picior pe cutie sau banc\u0103 \u00een spatele vostru. Prinde\u021bi o <a href=\"https:\/\/gymbeam.ro\/gantera-reglabila-3-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> cu ambele m\u00e2ini de placa superioar\u0103 din laterale.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i \u00eendoi\u021bi genunchiul piciorului din fa\u021b\u0103, efectu\u00e2nd o fandare pe loc. \u00cen pozi\u021bia de jos, pute\u021bi atinge u\u0219or solul cu genunchiul piciorului din spate. Apoi, expira\u021bi, \u00eendrepta\u021bi-v\u0103, \u0219i efectua\u021bi imediat o alt\u0103 repetare. 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, coordonare slab\u0103 a mi\u0219c\u0103rii, sarcin\u0103 excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Bulharsky-drep-s-dumbbellom.gif\" alt=\"Bulgarian split squat\" class=\"wp-image-538762\" title=\"Bulgarian split squat\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Single Leg Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele apropiate. Dac\u0103 nu pute\u021bi efectua o genuflexiune cu un singur picior f\u0103r\u0103 sprijin, plasa\u021bi 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> sau o cutie \u00een spatele vostru. Alternativ, v\u0103 pute\u021bi \u021bine de un suport pentru stabilitate. \u00centinde\u021bi bra\u021bele \u00eenainte sau plasa\u021bi-le pe \u0219olduri.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Muta\u021bi-v\u0103 greutatea pe piciorul drept \u0219i ridica\u021bi piciorul st\u00e2ng de pe sol. Inspira\u021bi, \u00eendoi\u021bi genunchiul piciorului de sprijin \u0219i efectua\u021bi o genuflexiune sau atinge\u021bi u\u0219or banca sau cutia cu fundul. Apoi, expira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eencord\u00e2nd mu\u0219chii fesierii \u0219i ai coapselor. Continua\u021bi cu o alt\u0103 repetare. Ulterior, schimba\u021bi picioarele. Dac\u0103 ave\u021bi o mobilitate limitat\u0103 a gleznelor, pute\u021bi plasa o <a href=\"https:\/\/gymbeam.ro\/greutate-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plac\u0103 de greut\u0103\u021bi<\/a> sub c\u0103lc\u00e2i.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Drep-na-jednej-nohe.gif\" alt=\"Single leg squat\" class=\"wp-image-538778\" title=\"Single leg squat\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Overhead Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Regla\u021bi <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\">haltera<\/a> pe suport (aproximativ la \u00een\u0103l\u021bimea claviculei). Sta\u021bi sub ea, cu picioarele dep\u0103rtate cam la l\u0103\u021bimea umerilor \u0219i apuca\u021bi-o cu o prindere larg\u0103. \u00cencorda\u021bi trunchiul, umerii \u0219i bra\u021bele, apoi ap\u0103sa\u021bi haltera deasupra capului, \u00eendrept\u00e2nd bra\u021bele la coate. De asemenea, pute\u021bi asista aceast\u0103 mi\u0219care cu o u\u0219oar\u0103 antrenare a piciorului, dac\u0103 este necesar.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i efectua\u021bi o genuflexiune \u00eemping\u00e2nd \u0219oldurile \u00eenapoi \u0219i \u00een jos. \u021aine\u021bi coatele fixe, trunchiul \u00eencordat \u0219i men\u021bine\u021bi mi\u0219carea controlat\u0103 pe tot parcursul exerci\u021biului. Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii fesierii \u0219i din partea din fa\u021b\u0103 a coapselor pentru a v\u0103 \u00eendrepta u\u0219or. Apoi repeta\u021bi mi\u0219carea. Dup\u0103 finalizarea setului, \u00eentoarce\u021bi haltera \u00een suport.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00een fa\u021b\u0103, genunchi c\u0103zu\u021bi \u00een interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2i, sarcin\u0103 excesiv\u0103 a greut\u0103\u021bii pe halter\u0103, \u00eendoirea coatelor.<\/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\/03\/Overhead-squat-s-osou.gif\" alt=\"Overhead squat\" class=\"wp-image-538826\" title=\"Overhead squat\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Forward Lunge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate \u0219i cu m\u00e2inile pe \u0219olduri.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencepe\u021bi prin a face un pas \u00eenainte \u0219i u\u0219or \u00een lateral. Transfera\u021bi greutatea pe piciorul din fa\u021b\u0103. Cobor\u00e2\u021bi p\u00e2n\u0103 c\u00e2nd coapsa este aproximativ la un unghi de 90 de grade cu gambele la genunchi sau chiar mai ad\u00e2nc. Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii din fa\u021b\u0103 a coapselor \u0219i fesierii pentru a reveni la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi imediat cu o alt\u0103 repetare folosind cel\u0103lalt picior.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li>\n<\/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\/03\/Zakladny-vypad-vpred-s-vlastnou-vahou.gif\" alt=\"Forward lunge\" class=\"wp-image-538970\" title=\"Forward lunge\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Jumping Lunge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele u\u0219or dep\u0103rtate.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Pe parcursul \u00eentregii mi\u0219c\u0103ri, men\u021bine\u021bi v\u00e2rfurile degetelor de la picioare \u0219i ale genunchilor \u00eendreptate u\u0219or spre exterior \u00een aceea\u0219i direc\u021bie. \u00cencepe\u021bi prin a face un pas \u00eenainte \u0219i u\u0219or \u00een lateral. Transfera\u021bi greutatea pe piciorul din fa\u021b\u0103. Cobor\u00e2\u021bi p\u00e2n\u0103 c\u00e2nd coapsa este aproximativ la un unghi de 90 de grade cu gambele la genunchi sau chiar mai ad\u00e2nc. Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii din fa\u021b\u0103 ai coapselor \u0219i fesierii pentru a s\u0103ri \u00een sus, schimb\u00e2nd picioarele \u00een aer. La aterizare, inspira\u021bi \u0219i continua\u021bi imediat cu o alt\u0103 repetare. Folosi\u021bi-v\u0103 bra\u021bele pentru a men\u021bine stabilitatea.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li>\n<\/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\/03\/Vypad-vpred-s-vyskokom.gif\" alt=\"Jumping lunge\" class=\"wp-image-538906\" title=\"Jumping lunge\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Barbell Back Lunge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. A\u0219eza\u021bi haltera pe <a href=\"https:\/\/gymbeam.ro\/aparat-tip-cadru-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suport<\/a> \u0219i \u00eenc\u0103rca\u021bi-o 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\u0103cile de greutate<\/a> dorite. Apoi, pozi\u021biona\u021bi haltera pe spate \u0219i prinde\u021bi-o din lateral, l\u00e2ng\u0103 umeri.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi, muta\u021bi-v\u0103 greutatea pe un picior \u0219i efectua\u021bi o fandare controlat\u0103 pe spate cu cel\u0103lalt picior. Cobor\u00e2\u021bi p\u00e2n\u0103 c\u00e2nd coapsa este aproximativ la un unghi de 90 de grade cu gambele la genunchi sau chiar mai ad\u00e2nc. Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii din fa\u021b\u0103 a coapselor \u0219i ai fesierilor pentru a reveni la pozi\u021bia ini\u021bial\u0103 \u0219i efectua\u021bi o fandare \u00een spate cu cel\u0103lalt picior.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00een fa\u021b\u0103, genunchi c\u0103zu\u021bi \u00een interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, coordonare slab\u0103 a mi\u0219c\u0103rilor.<\/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\/03\/Vypad-vzad-s-osou.gif\" alt=\"Barbell back lunge\" class=\"wp-image-538922\" title=\"Barbell back lunge\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Kettlebell Side Lunge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. Prinde\u021bi <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\">kettlebellul<\/a> cu ambele m\u00e2ini de m\u00e2ner \u0219i \u021bine\u021bi-l \u00een fa\u021ba pieptului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi, efectua\u021bi o fandare lateral\u0103 cu un picior, mut\u00e2ndu-v\u0103 greutatea pe el. Expira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103, apoi efectua\u021bi o fandare pe cealalt\u0103 parte. Pe tot parcursul mi\u0219c\u0103rii, men\u021bine\u021bi genunchii \u0219i degetele de la picioare \u00eendreptate u\u0219or spre exterior \u00een aceea\u0219i direc\u021bie. Dup\u0103 ce a\u021bi terminat un set complet pe o parte, schimba\u021bi picioarele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, genunchi c\u0103zu\u021bi \u00een interior.<\/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\/03\/Bocny-vypad-s-kettlebellom.gif\" alt=\"Kettlebell side lunge\" class=\"wp-image-538746\" title=\"Kettlebell side lunge\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Dumbbells Curtsy Lunge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. \u021aine\u021bi o ganter\u0103 \u00een fiecare m\u00e2n\u0103 cu bra\u021bele \u00eentinse pe l\u00e2ng\u0103 corp.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u00een timp ce v\u0103 \u00eencruci\u0219a\u021bi piciorul drept \u00een spatele st\u00e2ng, \u00eendoind ambii genunchi. Pute\u021bi atinge u\u0219or podeaua cu genunchiul drept. Expira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Apoi, face\u021bi o plec\u0103ciune cu piciorul st\u00e2ng. Alterna\u021bi p\u0103r\u021bile p\u00e2n\u0103 c\u00e2nd completa\u021bi un set.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li>\n<\/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\/03\/Vypad-do-kriza-s-2-dumbbellmi.gif\" alt=\"Dumbbells curtsy lunge\" class=\"wp-image-538874\" title=\"Dumbbells curtsy lunge\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Overhead Dumbbell Lunge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. Prinde\u021bi <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\">gantera<\/a> cu o m\u00e2n\u0103 \u0219i ridica\u021bi-o deasupra capului. \u00cent\u0103ri\u021bi \u00eencheietura m\u00e2inii, \u021bine\u021bi coatele \u00eentinse (blocate) \u0219i umerii drep\u021bi. Pute\u021bi \u021bine cealalt\u0103 m\u00e2n\u0103 liber\u0103 at\u00e2rn\u00e2nd pe l\u00e2ng\u0103 corp sau s\u0103 o plasa\u021bi pe \u0219old \u0219i s\u0103 v\u0103 \u00eencorda\u021bi trunchiul.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Dac\u0103 \u021bine\u021bi gantera \u00een m\u00e2na st\u00e2ng\u0103, efectua\u021bi o fandare cu piciorul drept. \u00cencepe\u021bi prin a face un pas \u00eenainte \u0219i u\u0219or \u00een lateral. Transfera\u021bi greutatea pe piciorul din fa\u021b\u0103. Cobor\u00e2\u021bi p\u00e2n\u0103 c\u00e2nd coapsa este aproximativ la un unghi de 90 de grade cu gambele la genunchi sau chiar mai ad\u00e2nc. Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii din fa\u021b\u0103 ai coapselor \u0219i fesierii pentru a reveni la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi imediat cu o alt\u0103 repetare pe cel\u0103lalt picior. \u021aine\u021bi haltera deasupra capului pe tot parcursul exerci\u021biului. Dup\u0103 ce a\u021bi terminat un set pe o parte, muta\u021bi haltera \u00een m\u00e2na dreapt\u0103 \u0219i efectua\u021bi fand\u0103ri cu piciorul st\u00e2ng.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii, sarcin\u0103 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\/2024\/03\/Vypad-vpred-s-1-dumbbellom.gif\" alt=\"Overhead dumbbell lunge\" class=\"wp-image-538890\" title=\"Overhead dumbbell lunge\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_alte_informatii_suplimentare_puteti_afla\"><\/span>Ce alte informa\u021bii suplimentare pute\u021bi afla?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pute\u021bi g\u0103si mai multe exerci\u021bii pentru partea inferioar\u0103 a corpului \u00een articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 cele mai bune exerci\u021bii pentru fese \u0219i picioare<\/a><\/strong>.<\/li>\n\n\n\n<li>Dac\u0103 vre\u021bi s\u0103 v\u0103 antrena\u021bi fesierii f\u0103r\u0103 greut\u0103\u021bi, pute\u021bi g\u0103si inspira\u021bie \u00een articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-muschii-fesieri-cele-mai-bune-exercitii-cu-propria-greutatea-pentru-fesieri-tonifiati-si-fermi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 antrena\u021bi mu\u0219chii fesieri? Cele mai bune exerci\u021bii cu propria greutate pentru fesieri tonifia\u021bi \u0219i fermi<\/strong><\/a>.<\/li>\n\n\n\n<li>Descoperi\u021bi exerci\u021bii care vizeaz\u0103 coapsele \u0219i gambele \u00een articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 cele mai bune exerci\u021bii pentru coapse \u0219i gambe<\/a><\/strong>.<\/li>\n\n\n\n<li>V\u0103 pute\u021bi personaliza rutina de antrenament pentru partea superioar\u0103 a corpului folosind ghiduri de exerci\u021bii pentru <a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>umeri<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spate<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">piept<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">abdomen<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-bicepsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biceps<\/a> <\/strong>\u0219i <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-triceps-si-muschii-antebratului\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triceps<\/a><\/strong>.<\/li>\n\n\n\n<li>Vre\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi cum s\u0103 alege\u021bi greutatea corect\u0103? Descoperi\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce greutate s\u0103 ridica\u021bi pentru dezvoltarea masei musculare, for\u021b\u0103 \u0219i pierdere \u00een greutate<\/strong>?<\/a><\/li>\n\n\n\n<li>Dac\u0103 sunte\u021bi curio\u0219i cu privire la num\u0103rul ideal de repet\u0103ri pentru obiectivele voastre \u00een ceea ce prive\u0219te antrenamentul, consulta\u021bi articolul nostru: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>C\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru a pierde \u00een gruetate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/li>\n\n\n\n<li>V\u0103 chinui\u021bi s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 \u00een ciuda eforturilor voastre? Nu rata\u021bi articolele noastre intitulate: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Genuflexiunile \u0219i fand\u0103rile se num\u0103r\u0103 printre cele mai eficiente exerci\u021bii pentru partea inferioar\u0103 a corpului, care sunt potrivite pentru aproape toat\u0103 lumea. Acestea ajut\u0103 la <strong>cre\u0219terea for\u021bei picioarelor, sculpteaz\u0103 fesierii \u0219i tonifiaz\u0103 coapsele, arde mai multe calorii \u00een timpul antrenamentelor \u0219i, cel mai important, construiesc un corp func\u021bional.<\/strong> Cu toate acestea, pentru a culege beneficiile maxime din aceste exerci\u021bii, st\u0103p\u00e2nirea tehnicii corecte este esen\u021bial\u0103. Odat\u0103 ce a\u021bi st\u0103p\u00e2nit forma de baz\u0103, pute\u021bi explora variante suplimentare folosind haltera, gantera sau kettlebellul. Aceste varia\u021bii v\u0103 vor condimenta rutina de antrenament \u0219i vor <strong>viza \u00een mod eficient fesele, precum \u0219i partea din fa\u021b\u0103, spate \u0219i interiorul coapselor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 a\u021bi g\u0103sit informa\u021bii interesante \u00een articolul nostru \u0219i a\u021bi ob\u021binut noi perspective, lua\u021bi \u00een considerare s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri, astfel \u00eenc\u00e2t \u0219i ei s\u0103 \u00eenve\u021be tehnicile potrivite pentru genuflexiuni \u0219i fand\u0103ri.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Genuflexiunile si fand\u0103rile ajut\u0103 la construirea unor picioare puternice si a unor fesieri rotunzi. Prin urmare, aproape toat\u0103 lumea va beneficia de pe urma efectu\u0103rii lor. \u00cen articolul nostru de ast\u0103zi, ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 efectua\u021bi corect genuflexiuni cu haltera sau cu kettlebell-ul, precum \u0219i cum s\u0103 face\u021bi fand\u0103ri cu gantera.<\/p>\n","protected":false},"author":129,"featured_media":538722,"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":[7262,6422,6434,6518],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-543594","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-pentru-picioare","10":"tag-exercitii-pentru-posterior","11":"tag-genuflexiuni","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 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce sunt genuflexiunile \u0219i fand\u0103rile? Exerci\u021bii pentru fese, picioare \u0219i gambe. Cum s\u0103 face\u021bi fand\u0103ri \u0219i genuflexiuni fa\u021b\u0103, spate, bulg\u0103re\u0219ti, sumo sau goblet?\" \/>\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\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ce sunt genuflexiunile \u0219i fand\u0103rile? Exerci\u021bii pentru fese, picioare \u0219i gambe. Cum s\u0103 face\u021bi fand\u0103ri \u0219i genuflexiuni fa\u021b\u0103, spate, bulg\u0103re\u0219ti, sumo sau goblet?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-23T13:24:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-24T05:30:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-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=\"30 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante\",\"datePublished\":\"2024-04-23T13:24:59+00:00\",\"dateModified\":\"2024-04-24T05:30:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\"},\"wordCount\":6083,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"keywords\":[\"antrenament de for\u021b\u0103\",\"exerci\u021bii pentru picioare\",\"exerci\u021bii pentru posterior\",\"genuflexiuni\"],\"articleSection\":[\"Antrenamente si exerci\u021bii fizice\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\",\"name\":\"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"datePublished\":\"2024-04-23T13:24:59+00:00\",\"dateModified\":\"2024-04-24T05:30:05+00:00\",\"description\":\"Ce sunt genuflexiunile \u0219i fand\u0103rile? Exerci\u021bii pentru fese, picioare \u0219i gambe. Cum s\u0103 face\u021bi fand\u0103ri \u0219i genuflexiuni fa\u021b\u0103, spate, bulg\u0103re\u0219ti, sumo sau goblet?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante\"}]},{\"@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":"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante - GymBeam Blog","description":"Ce sunt genuflexiunile \u0219i fand\u0103rile? Exerci\u021bii pentru fese, picioare \u0219i gambe. Cum s\u0103 face\u021bi fand\u0103ri \u0219i genuflexiuni fa\u021b\u0103, spate, bulg\u0103re\u0219ti, sumo sau goblet?","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\/cum-se-fac-corect-genuflexiunile-si-fandarile\/","og_type":"article","og_title":"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante - GymBeam Blog","og_description":"Ce sunt genuflexiunile \u0219i fand\u0103rile? Exerci\u021bii pentru fese, picioare \u0219i gambe. Cum s\u0103 face\u021bi fand\u0103ri \u0219i genuflexiuni fa\u021b\u0103, spate, bulg\u0103re\u0219ti, sumo sau goblet?","og_url":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/","og_site_name":"GymBeam Blog","article_published_time":"2024-04-23T13:24:59+00:00","article_modified_time":"2024-04-24T05:30:05+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-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":"30 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante","datePublished":"2024-04-23T13:24:59+00:00","dateModified":"2024-04-24T05:30:05+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/"},"wordCount":6083,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","keywords":["antrenament de for\u021b\u0103","exerci\u021bii pentru picioare","exerci\u021bii pentru posterior","genuflexiuni"],"articleSection":["Antrenamente si exerci\u021bii fizice"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/","url":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/","name":"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","datePublished":"2024-04-23T13:24:59+00:00","dateModified":"2024-04-24T05:30:05+00:00","description":"Ce sunt genuflexiunile \u0219i fand\u0103rile? Exerci\u021bii pentru fese, picioare \u0219i gambe. Cum s\u0103 face\u021bi fand\u0103ri \u0219i genuflexiuni fa\u021b\u0103, spate, bulg\u0103re\u0219ti, sumo sau goblet?","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","width":1200,"height":628,"caption":"Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i cele mai bune 15 variante"}]},{"@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\/543594","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=543594"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/543594\/revisions"}],"predecessor-version":[{"id":544202,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/543594\/revisions\/544202"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/538722"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=543594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=543594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=543594"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=543594"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=543594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}