{"id":572591,"date":"2024-06-18T10:59:49","date_gmt":"2024-06-18T08:59:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=572591"},"modified":"2024-06-18T11:07:48","modified_gmt":"2024-06-18T09:07:48","slug":"cum-sa-faceti-miscare-cu-haltera-10-exercitii-de-baza-pentru-intregul-corp","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-faceti-miscare-cu-haltera-10-exercitii-de-baza-pentru-intregul-corp\/","title":{"rendered":"Cum s\u0103 face\u021bi mi\u0219care cu haltera? 10 exerci\u021bii de baz\u0103 pentru \u00eentregul corp"},"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-sa-faceti-miscare-cu-haltera-10-exercitii-de-baza-pentru-intregul-corp\/#Ce_este_o_haltera_si_ce_tipuri_exista\" title=\"Ce este o halter\u0103 \u0219i ce tipuri exist\u0103?\">Ce este o halter\u0103 \u0219i ce tipuri exist\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-faceti-miscare-cu-haltera-10-exercitii-de-baza-pentru-intregul-corp\/#Care_sunt_beneficiile_exercitiilor_cu_haltera\" title=\"Care sunt beneficiile exerci\u021biilor cu haltera?\">Care sunt beneficiile exerci\u021biilor cu haltera?<\/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-sa-faceti-miscare-cu-haltera-10-exercitii-de-baza-pentru-intregul-corp\/#Cum_sa_faceti_miscare_cu_haltera\" title=\"Cum s\u0103 face\u021bi mi\u0219care cu haltera?\">Cum s\u0103 face\u021bi mi\u0219care cu haltera?<\/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-sa-faceti-miscare-cu-haltera-10-exercitii-de-baza-pentru-intregul-corp\/#10_exercitii_de_baza_cu_haltera\" title=\"10 exerci\u021bii de baz\u0103 cu haltera\">10 exerci\u021bii de baz\u0103 cu haltera<\/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-sa-faceti-miscare-cu-haltera-10-exercitii-de-baza-pentru-intregul-corp\/#Ce_mai_puteti_invata_de_aici\" title=\"Ce mai pute\u021bi \u00eenv\u0103\u021ba de aici?\">Ce mai pute\u021bi \u00eenv\u0103\u021ba de aici?<\/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-sa-faceti-miscare-cu-haltera-10-exercitii-de-baza-pentru-intregul-corp\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pute\u021bi g\u0103si haltere \u00een aproape fiecare sal\u0103 de sport. Aceastea sunt folosite pentru genuflexiuni, deadlifting, pres\u0103 pe banc\u0103 \u0219i alte exerci\u021bii de baz\u0103 de for\u021b\u0103. Cu toate acestea, multe persoane prefer\u0103 s\u0103 foloseasc\u0103 aparate pentru c\u0103 sunt \u00eengrijorate de faptul c\u0103 nu pot folosi haltera \u00een mod corespunz\u0103tor. P\u0103cat, pentru c\u0103 astfel pierd o serie de beneficii. De aceea, articolul nostru de ast\u0103zi se concentreaz\u0103 pe <strong>cele mai de baz\u0103 exerci\u021bii cu haltera pe care \u00eencep\u0103torii le pot include \u0219i \u00een planul lor de antrenament<\/strong>. Pentru \u00eencep\u0103tori, este deosebit de important s\u0103 se concentreze mai \u00eent\u00e2i pe \u00eenv\u0103\u021barea tehnicii adecvate cu o halter\u0103 goal\u0103 \u00eenainte de a ad\u0103uga \u00eencet pl\u0103ci de greut\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_o_haltera_si_ce_tipuri_exista\"><\/span>Ce este o halter\u0103 \u0219i ce tipuri exist\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O <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\">halter\u0103<\/a>&nbsp;este o <strong>bar\u0103 lung\u0103 de metal pe care pl\u0103cile de greut\u0103\u021bi pot fi \u00eenc\u0103rcate din lateral<\/strong>. Aceasta ofer\u0103 o gam\u0103 larg\u0103 de prindere, at\u00e2t largi, c\u00e2t \u0219i \u00eenguste. Exist\u0103 mai multe tipuri de haltere disponibile, care difer\u0103 ca m\u0103rime, form\u0103 \u0219i utilizare.<\/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\">Tipuri de baz\u0103 de haltere<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/bara-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Haltera standard<\/strong><\/a>&nbsp;c\u00e2nt\u0103re\u0219te de obicei aproximativ 10 kg \u0219i are aproximativ 150 cm lungime. Haltera este proiectat\u0103 pentru a primi <a href=\"https:\/\/gymbeam.ro\/placa-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci de greut\u0103\u021bi<\/a>&nbsp;cu o gaur\u0103 cu diametrul de 30 mm.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/bara-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Haltera olimpic\u0103<\/strong><\/a>&nbsp;este o bar\u0103 clasic\u0103 de haltere. De obicei, m\u0103soar\u0103 220 cm lungime, are un diametru de prindere de 29 mm \u0219i c\u00e2nt\u0103re\u0219te 20 kg (exist\u0103 \u0219i o versiune pentru femei cu un diametru de 25 mm \u0219i o greutate de 15 kg). Este conceput\u0103 pentru a fi utilizat\u0103 cu <a href=\"https:\/\/gymbeam.ro\/greutate-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci de greut\u0103\u021bi olimpice standard<\/a>. De asemenea, pute\u021bi \u00eent\u00e2lni <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">haltere olimpice<\/a> mai scurte, cu o lungime de 150 cm.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/bara-ez-lifter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Haltera EZ curl<\/a><\/strong>&nbsp;este de obicei mai scurt\u0103 \u0219i c\u00e2nt\u0103re\u0219te aproximativ 10 kg. Are o form\u0103 curbat\u0103, oferind diverse op\u021biuni de prindere \u0219i este potrivit\u0103 pentru exerci\u021bii care vizeaz\u0103 bicep\u0219i, tricep\u0219i sau umeri.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/bara-lifter-trap-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bara cu prindere<\/strong><\/a> are o form\u0103 hexagonal\u0103 \u0219i este folosit\u0103 pentru antrenamentul de deadlift.<\/li>\n\n\n\n<li><strong>Bara elve\u021bian\u0103<\/strong>, cunoscut\u0103 \u0219i sub numele de bar\u0103 multi-prindere, seam\u0103n\u0103 cu o scar\u0103 cu diferite trepte curbate, oferind diferite op\u021biuni de prindere.<\/li>\n\n\n\n<li><strong>Bara de siguran\u021b\u0103<\/strong> are o c\u0103ptu\u0219eal\u0103 unde se sprijin\u0103 pe partea superioar\u0103 a spatelui \u00een timpul genuflexiunilor. Aceasta are m\u00e2nere lungi pe laterale, pe care le pute\u021bi \u021bine peste umeri. Acest design permite o postur\u0103 mai stabil\u0103 \u0219i mai sigur\u0103 \u00een timpul genuflexiunilor.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Halterele sunt potrivite \u0219i pentru s\u0103lile de sport de acas\u0103. Afla\u021bi mai multe despre ce echipament suplimentar s\u0103 lua\u021bi \u00een considerare pentru configurarea s\u0103lii de sport de acas\u0103 \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/accesorii-pe-care-trebuie-sa-le-aveti-in-sala-de-sport-de-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Accesorii pe care trebuie s\u0103 le ave\u021bi \u00een sala sport de acas\u0103<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Ce tipuri de haltere exist\u0103?\" class=\"wp-image-565279\" title=\"Ce tipuri de haltere exist\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" 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_beneficiile_exercitiilor_cu_haltera\"><\/span>Care sunt beneficiile exerci\u021biilor cu haltera?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Haltera este un instrument esen\u021bial \u00een antrenamentul de for\u021b\u0103. Cu toate acestea, mul\u021bi oameni, \u00een special \u00eencep\u0103torii, tind s\u0103 o evite \u0219i prefer\u0103 s\u0103 fac\u0103 exerci\u021bii la aparate, ceea ce este trist. Haltera ofer\u0103 de fapt <strong>numeroase beneficii pentru sportivii de toate nivelurile de performan\u021b\u0103.<\/strong><\/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. Ofer\u0103 rezisten\u021b\u0103 variabil\u0103<\/h3>\n\n\n\n<p>Spre deosebire de <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganterele<\/a> obi\u0219nuite sau <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, care au o greutate fix\u0103, <strong>pe halter\u0103 pute\u021bi regla greutatea<\/strong>. \u00cencepe\u021bi cu o halter\u0103 goal\u0103, care c\u00e2nt\u0103re\u0219te de obicei \u00eentre 8-20 kg, \u00een func\u021bie de tip, apoi ad\u0103uga\u021bi pl\u0103ci de greut\u0103\u021bi \u00een func\u021bie de puterea voastr\u0103 \u0219i de tipul de exerci\u021biu. Halterele olimpice pot suporta de obicei sarcini de p\u00e2n\u0103 la 900 kg, f\u0103c\u00e2ndu-le potrivite pentru powerlifters \u0219i oameni puternici \u00een 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\">2. Potrivit\u0103 pentru \u00eencep\u0103tori \u0219i sportivi avansa\u021bi<\/h3>\n\n\n\n<p>\u00cencep\u0103torii prefer\u0103 adesea exerci\u021biile la ma\u0219in\u0103 care ghideaz\u0103 mi\u0219carea \u0219i evit\u0103 greut\u0103\u021bile libere. Cu toate acestea, ar trebui s\u0103 ia \u00een considerare introducerea exerci\u021biilor de baz\u0103 cu haltera. \u00cenv\u0103\u021barea efectu\u0103rii exerci\u021biilor corect cu haltera ajut\u0103 la stabilirea unei baze solide de for\u021b\u0103. Exerci\u021biile cu haltera <strong>permit o gam\u0103 complet\u0103 de mi\u0219care \u0219i, de asemenea, pot ajuta la adaptarea la diferite dezechilibre<\/strong>. Un alt avantaj este progresul rapid, care poate oferi motiva\u021bia necesar\u0103 unui \u00eencep\u0103tor. Dac\u0103 nu ave\u021bi experien\u021b\u0103 cu exerci\u021biile cu greutate, merit\u0103 s\u0103 contacta\u021bi un antrenor personal de fitness care v\u0103 poate ajuta la \u00eenv\u0103\u021barea tehnicii potrivite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ajut\u0103 la cre\u0219terea for\u021bei \u0219i a masei musculare<\/h3>\n\n\n\n<p>Haltera este folosit\u0103 pentru genuflexiuni, deadlift \u0219i presa pe banc\u0103. Aceste exerci\u021bii sunt printre cele mai eficiente pentru cre\u0219terea for\u021bei \u0219i a masei musculare. \u00cen plus, prin cre\u0219terea progresiv\u0103 a greut\u0103\u021bii pe halter\u0103, oferi\u021bi corpului vostru un <strong>nou stimul pentru cre\u0219tere \u0219i tonifiere<\/strong>.<sup><mark class=\"has-inline-color has-orange-color\">[1, 3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sus\u021bine arderea caloriilor<\/h3>\n\n\n\n<p>Folosind haltera, ve\u021bi efectua \u00een principal <strong>exerci\u021bii compuse<\/strong>, care implic\u0103 mu\u0219chii din tot corpul. Acest lucru are ca rezultat arderea mai multor calorii \u00een compara\u021bie cu exerci\u021biile izolate precum buclele pentru bicep\u0219i sau tricep\u0219i. Antrenarea cu haltera este, prin urmare, eficient\u0103 pentru persoanele care doresc s\u0103 sl\u0103beasc\u0103. <sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/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\/04\/iStock-1978639293-1124x749.jpg\" alt=\"Beneficiile exerci\u021biilor cu haltera\" class=\"wp-image-565295\" title=\"Beneficiile exerci\u021biilor cu haltera\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Ajut\u0103 la \u00eembun\u0103t\u0103\u021birea coordon\u0103rii \u0219i echilibrului<\/h3>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 antrena\u021bi cu greut\u0103\u021bi libere precum haltera, <strong>implica\u021bi mai intens mu\u0219chii stabilizatori<\/strong> responsabili de echilibru. Exerci\u021biile compuse provoac\u0103, de asemenea, coordonarea mu\u0219chilor din \u00eentregul corp, ajut\u00e2nd \u0219i la \u00eembun\u0103t\u0103\u021birea acestei abilit\u0103\u021bi. Acest lucru este benefic pentru activit\u0103\u021bile zilnice \u00een care o bun\u0103 coordonare \u0219i echilibru pot preveni c\u0103derile nea\u0219teptate. <sup><mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lucrul la echilibru poate fi ajutat \u0219i de o jum\u0103tate de minge. Pute\u021bi g\u0103si exerci\u021bii cu acesta \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cele mai bune 10 exerci\u021bii cu mingea pentru echilibru pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi echilibrul, a v\u0103 \u00eent\u0103ri spatele \u0219i \u00eentregul corp<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Potrivit\u0103 pentru antrenamentele \u00eentregului corp<\/h3>\n\n\n\n<p>O halter\u0103 \u0219i c\u00e2teva pl\u0103ci de greut\u0103\u021bi vor fi suficiente pentru un <strong>antrenament pentru tot corpul<\/strong>. O pute\u021bi folosi pentru a v\u0103 tonifia <strong>bra\u021bele<\/strong>, <strong>spatele<\/strong>, <strong>fesierii<\/strong>, <strong>coapsele<\/strong> <strong>\u0219i gambele<\/strong>. \u00cen plus, este excelent\u0103 pentru exerci\u021bii precum genuflexiuni sau deadlift, care implic\u0103 mu\u0219chii din partea superioar\u0103 \u0219i inferioar\u0103 a corpului. \u00cen plus, aceste exerci\u021bii <strong>\u00eencordeaz\u0103 trunchiul<\/strong>, a\u0219a c\u0103 v\u0103 ve\u021bi \u00eent\u0103ri \u0219i mu\u0219chii abdominali.<\/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. Este benefic\u0103 pentru sportivii care se angajeaz\u0103 \u00een antrenamente de for\u021b\u0103<\/h3>\n\n\n\n<p>Exerci\u021biile cu haltera complet \u00eenc\u0103rcat\u0103 nu se reg\u0103sesc doar \u00een planurile de antrenament ale sportivilor de for\u021b\u0103. Acestea sunt, de asemenea, introduse \u00een antrenamentul de for\u021b\u0103 al <strong>sprinterilor, alerg\u0103torilor de rezisten\u021b\u0103, juc\u0103torilor de fotbal, juc\u0103torilor de hochei<\/strong> \u0219i a altor sportivi de echip\u0103. De asemenea, sunt folosite de al\u021bi sportivi care urm\u0103resc s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 <strong>puterea, explozivitatea \u0219i eficien\u021ba mi\u0219c\u0103rii<\/strong>. <sup><mark class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_faceti_miscare_cu_haltera\"><\/span>Cum s\u0103 face\u021bi mi\u0219care cu haltera?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Exerci\u021biile de baz\u0103 cu haltera \u00ee\u0219i vor g\u0103si cu siguran\u021b\u0103 locul \u00een <strong><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\">planul de antrenament<\/a> al aproape fiec\u0103rui sportiv.<\/strong><\/li>\n\n\n\n<li>Cele mai multe dintre ele sunt exerci\u021bii compuse, ceea ce le face perfect potrivite ca parte a <strong>antrenamentelor \u00eentregului corp.<\/strong><\/li>\n\n\n\n<li>Cu toate acestea, pute\u021bi alege s\u0103 include\u021bi \u00een rutina voastr\u0103 numai pe acelea care vizeaz\u0103 fie <strong>jum\u0103tatea superioar\u0103, fie jum\u0103tatea inferioar\u0103 a corpului.<\/strong><\/li>\n\n\n\n<li>Acestea sunt exerci\u021bii solicitante, a\u0219a c\u0103 cel mai bine este s\u0103 le <strong>planifica\u021bi la \u00eenceputul antrenamentului<\/strong>, c\u00e2nd ave\u021bi cea mai mare energie.<\/li>\n\n\n\n<li>\u00cenv\u0103\u021ba\u021bi \u00eentotdeauna tehnica potrivit\u0103 cu haltera goal\u0103 \u0219i <strong>ad\u0103uga\u021bi treptat greutate<\/strong> pe m\u0103sur\u0103 ce deveni\u021bi pricepu\u021bi \u00een ceea ce prive\u0219te exerci\u021biul.<\/li>\n\n\n\n<li>\u00cencorda\u021bi-v\u0103 \u00eentotdeauna trunchiul atunci c\u00e2nd face\u021bi exerci\u021bii.<\/li>\n\n\n\n<li>Regla\u021bi greutatea \u0219i num\u0103rul de repet\u0103ri \u00een func\u021bie de obiectivul vostru. (vede\u021bi tabelul).<\/li>\n\n\n\n<li>Pute\u021bi combina exerci\u021biile cu haltera \u0219i cu alte tipuri de greut\u0103\u021bi, cum ar fi <a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> sau <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>. Acestea v\u0103 permit s\u0103 lucra\u021bi fiecare membru separat, ceea ce este important pentru prevenirea dezechilibrelor.<\/li>\n\n\n\n<li>Nu uita\u021bi s\u0103 acorda\u021bi prioritate \u0219i <strong>odihnei<\/strong> <strong>corespunz\u0103toare<\/strong>. De obicei, mu\u0219chii necesit\u0103 24-72 de ore pentru recuperarea \u0219i regenerarea complet\u0103. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Greutatea \u0219i num\u0103rul de repet\u0103ri recomandate<\/h3>\n\n\n\n<p>Greutatea este de obicei calculat\u0103 pe baza 1RM (maximum de o singur\u0103 repeti\u021bie), care este <strong>greutatea maxim\u0103 pe care o pute\u021bi ridica pentru o repetare<\/strong> cu o tehnic\u0103 adecvat\u0103. Nu ar trebui s\u0103 v\u0103 mai r\u0103m\u00e2n\u0103 for\u021b\u0103 sau energie pentru o alt\u0103 repeti\u021bie dup\u0103 aceea. Aceast\u0103 valoare este apoi exprimat\u0103 ca procent. De exemplu, dac\u0103 1RM pentru genuflexiuni este de 100 kg, atunci 50% din 1RM ar fi 50 kg. <mark class=\"has-inline-color has-orange-color\"><sup> [6]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Scopul antrenamentului<\/th><th class=\"has-text-align-center\" data-align=\"center\">Greutate (% z 1RM)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Num\u0103rul de repet\u0103ri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Num\u0103rul de seturi<\/th><th class=\"has-text-align-center\" data-align=\"center\">Perioada de odihn\u0103 \u00eentre fiecare set<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Dezvoltarea for\u021bei<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 secunde\u20134 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cre\u0219terea masei musculare (hipertrofie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pierdere \u00een greutate<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rezisten\u021ba muscular\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minut<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre alegerea greut\u0103\u021bii potrivite \u00een func\u021bie de obiectivul vostru, citi\u021bi articolul nostru intitulat <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><\/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\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Cum s\u0103 face\u021bi mi\u0219care corect cu haltera?\" class=\"wp-image-565315\" title=\"Cum s\u0103 face\u021bi mi\u0219care corect cu haltera?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_exercitii_de_baza_cu_haltera\"><\/span>10 exerci\u021bii de baz\u0103 cu haltera<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a \u00eencepe exerci\u021biile cu haltera, asigura\u021bi-v\u0103 c\u0103 efectua\u021bi \u00eenc\u0103lzirea \u00eentregului corp. C\u00e2teva minute de mers rapid sau de alergare pe o band\u0103 de alergare, sau de introducere a canotajului pe un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/aparat-de-vaslit-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aparat de v\u00e2sle<\/a>&nbsp;sau de folosire a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bicicleta-air-bike-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bicicletei eliptice<\/a>, vor fi suficiente. Apoi, trece\u021bi pe o <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea de exerci\u021bii<\/a> \u0219i <strong>mobiliza\u021bi-v\u0103 toate articula\u021biile<\/strong>. Dup\u0103 aceea, pute\u021bi include c\u00e2teva <a href=\"https:\/\/gymbeam.ro\/blog\/top-15-cele-mai-bune-exercitii-cu-rola-de-spuma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">exerci\u021bii cu rola de spum\u0103<\/a>, care ajut\u0103 la <strong>cre\u0219terea fluxului de s\u00e2nge c\u0103tre mu\u0219chi<\/strong> \u0219i care \u00eei preg\u0103te\u0219te mai bine pentru 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. Presa peste cap<\/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 \u0219i prinde\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> cu ambele m\u00e2ini folosind o prindere deasupra m\u00e2inii. \u00cendrepta\u021bi-v\u0103 spatele \u0219i \u00eendoi\u021bi u\u0219or genunchii. Ridica\u021bi haltera chiar sub b\u0103rbie, aproape de partea superioar\u0103 a pieptului. \u021aine\u021bi \u00eencheieturile drepte, \u00eendrepta\u021bi umerii \u0219i \u00eencorda\u021bi omopla\u021bii.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i ridica\u021bi haltera \u00eentr-un mod controlat. Apoi, inspira\u021bi \u00een timp ce readuce\u021bi u\u0219or haltera \u00een pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Umeri ridica\u021bi, \u00eencheieturi \u00eendoite, mi\u0219care necontrolat\u0103 (sacadat\u0103), selec\u021bie gre\u0219it\u0103 a greut\u0103\u021bii, arcuirea spatelui, \u00eencordare insuficient\u0103 a trunchiului.<\/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\/04\/Overhead-press.gif\" alt=\"Cum se efectueaz\u0103 presa peste cap?\" class=\"wp-image-565445\" title=\"Cum se efectueaz\u0103 presa peste cap?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u00cempins la pres\u0103<\/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 \u0219i prinde\u021bi haltera cu ambele m\u00e2ini folosind o prindere deasupra m\u00e2inii. Ridica\u021bi haltera chiar sub b\u0103rbie, aproape de partea superioar\u0103 a pieptului. \u021aine\u021bi \u00eencheieturile drepte, \u00eendrepta\u021bi umerii \u0219i \u00eencorda\u021bi omopla\u021bii. Efectua\u021bi o genuflexiune u\u0219oar\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi, \u00eendrepta\u021bi-v\u0103 picioarele \u0219i ridica\u021bi simultan haltera \u00een mod dinamic. Concentra\u021bi-v\u0103 pe generarea de energie \u00een primul r\u00e2nd din picioare. Atunci c\u00e2nd ridica\u021bi haltera \u00een sus, trage\u021bi \u00eentotdeauna capul \u00eenapoi pentru a nu v\u0103 lovi b\u0103rbia. Apoi, inspira\u021bi \u00een timp ce readuce\u021bi u\u0219or haltera \u00een pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Umeri ridica\u021bi, \u00eencheieturi \u00eendoite, selec\u021bie gre\u0219it\u0103 a greut\u0103\u021bii, arcuirea spatelui, \u00eencordare insuficient\u0103 a trunchiului.<\/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\/04\/Push-press.gif\" alt=\"Cum se efectueaz\u0103 \u00eempinsul la pres\u0103?\" class=\"wp-image-565461\" title=\"Cum se efectueaz\u0103 \u00eempinsul la pres\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Flexii de bicep\u0219i<\/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 \u0219i prinde\u021bi <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">haltera<\/a>&nbsp;cu o prindere sub m\u00e2n\u0103, dep\u0103rtate aproximativ la l\u0103\u021bimea umerilor. Sta\u021bi \u00een picioare, cu genunchii u\u0219or \u00eendoi\u021bi \u0219i \u021bine\u021bi haltera \u00eentins\u0103 \u00een jos, pe laterale, cu bra\u021bele drepte.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i \u00eencorda\u021bi-v\u0103 bicep\u0219ii pentru a v\u0103 \u00eendoi coatele \u0219i ridica\u021bi haltera spre umeri. \u00cen pozi\u021bia de sus, pute\u021bi \u021bine timp de 1-2 secunde. Apoi, inspira\u021bi \u00een timp ce cobor\u00e2\u021bi haltera \u00eenapoi la pozi\u021bia de pornire \u00eentr-un mod controlat \u0219i continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Implicarea membrelor inferioare, coatele dep\u0103rtate de corp, \u00eencheieturile m\u00e2inilor \u00eendoite, arcuirea spatelui inferior, mi\u0219care necontrolat\u0103, amplitudine insuficient\u0103 de mi\u0219care, selec\u021bie gre\u0219it\u0103 a greut\u0103\u021bii.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bicepsovy-zdvih.gif\" alt=\"Cum se efectueaz\u0103 flexiile de bicep\u0219i?\" class=\"wp-image-565365\" title=\"Cum se efectueaz\u0103 flexiile de bicep\u0219i?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Bent Over Row<\/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 \u0219i \u00eendoi\u021bi u\u0219or genunchii. Apleca\u021bi-v\u0103 u\u0219or \u00eenainte, men\u021bin\u00e2nd spatele \u00eentr-o curb\u0103 natural\u0103, umerii \u00eendrepta\u021bi \u0219i capul \u00een linie cu coloana vertebral\u0103. Prinde\u021bi haltera cu o prindere deasupra m\u00e2inii, dep\u0103rtat\u0103 la aproximativ l\u0103\u021bimea umerilor \u0219i ridica\u021bi-o p\u00e2n\u0103 la nivelul genunchilor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i folosi\u021bi mu\u0219chii spatelui \u0219i ai bra\u021belor pentru a trage haltera spre \u0219olduri. Apoi, cobor\u00e2\u021bi-o \u00eenapoi la nivelul genunchiului \u00eentr-un mod controlat \u0219i continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Rotunjirea spatelui, \u00eendreptarea genunchilor, \u00eenclinarea insuficient\u0103 a trunchiului \u00eenainte, amplitudine insuficient\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bent-over-row.gif\" alt=\"Cum se efectueaz\u0103 bent over row?\" class=\"wp-image-565349\" title=\"Cum se efectueaz\u0103 bent over row?\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Presa la banc\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Pune\u021bi haltera \u00een suport \u0219i \u00eentinde\u021bi-v\u0103 dedesubtul unei b\u0103nci plate. \u00cendrepta\u021bi omopla\u021bii \u0219i prinde\u021bi haltera cu o prindere deasupra m\u00e2inii. Men\u021bine\u021bi \u00eencheieturile \u0219i coatele drepte direct sub halter\u0103. L\u0103\u021bimea de prindere s\u0103 fie mai mare dec\u00e2t l\u0103\u021bimea umerilor. A\u0219eza\u021bi-v\u0103 picioarele pe podea, cu genunchii la un unghi de aproximativ 90 de grade. \u00cen timpul exerci\u021biului, poate exista o u\u0219oar\u0103 arcuire \u00een spate. \u021aine\u021bi umerii \u0219i fesierii drep\u021bi pe banc\u0103. \u00cencorda\u021bi nucleul \u0219i fesierii pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Scoate haltera din suport \u0219i \u021bine\u021bi-o deasupra pieptului. Apoi, inspira\u021bi \u00een timp ce cobor\u00e2\u021bi \u00eencet haltera spre piept. \u00cen faza de jos, haltera ar trebui s\u0103 ating\u0103 u\u0219or pieptul, \u00een jurul centrului sternului. Apoi, expira\u021bi \u00een timp ce \u00eempinge\u021bi haltera \u00een sus, folosind contrac\u021bia mu\u0219chilor pieptului, p\u00e2n\u0103 c\u00e2nd coatele sunt aproape complet extinse. Calea halterei \u00een sus ar trebui s\u0103 urmeze un arc u\u0219or. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Coatele \u00eendreptate gre\u0219it, mi\u0219care necontrolat\u0103, selec\u021bie gre\u0219it\u0103 a greut\u0103\u021bii, arcuire excesiv\u0103 a spatelui, activare insuficient\u0103 a trunchiului \u0219i a fesierilor, amplitudine limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bench-press.gif\" alt=\"Cum se efectueaz\u0103 presa la banc\u0103?\" class=\"wp-image-565333\" title=\"Cum se efectueaz\u0103 presa la banc\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Good Morning<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Regla\u021bi haltera cu o greutate adecvat\u0103 pe un suport. A\u0219eza\u021bi-v\u0103 sub halter\u0103, pozi\u021biona\u021bi-o \u00een spatele g\u00e2tului \u0219i prinde\u021bi-o cu ambele m\u00e2ini l\u00e2ng\u0103 umeri, coatele \u00eendreptate \u00een jos. \u00cencorda\u021bi-v\u0103 trunchiul, ridica\u021bi haltera de pe suport \u0219i face\u021bi un pas \u00eenapoi. Sta\u021bi cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor sau \u00eentr-o pozi\u021bie pu\u021bin mai \u00eengust\u0103 \u0219i \u00eendoi\u021bi u\u0219or genunchii.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i ini\u021bia\u021bi mi\u0219carea \u00eemping\u00e2nd u\u0219or \u0219oldurile \u00eenapoi. \u021aine\u021bi spatele \u00eentr-o curb\u0103 natural\u0103 \u0219i capul \u00een linie cu coloana vertebral\u0103 pe tot parcursul mi\u0219c\u0103rii. Expira\u021bi \u00een timp ce v\u0103 \u00eendrepta\u021bi u\u0219or \u00eencord\u00e2nd fesierii \u0219i ischio-gambierii. Apoi, continua\u021bi cu o alt\u0103 repetare. Dup\u0103 finalizarea setului, \u00eentoarce\u021bi haltera \u00eenapoi \u00een suport.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, amplitudine limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor gluteali \u0219i ai coapselor.<\/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\/04\/Good-morning.gif\" alt=\"Cum se efectueaz\u0103 good morning?\" class=\"wp-image-565381\" title=\"Cum se efectueaz\u0103 good morning?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Genuflexiunea \u00eenapoi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Pune\u021bi o halter\u0103 cu greutatea adecvat\u0103 pe un suport. Sta\u021bi sub halter\u0103 cu picioarele dep\u0103rtate aproximativ la l\u0103\u021bimea umerilor. Pozi\u021biona\u021bi haltera \u00een spatele g\u00e2tului \u0219i prinde\u021bi-o cu ambele m\u00e2ini l\u00e2ng\u0103 umeri, 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 ini\u021bia\u021bi genuflexiunea \u00eemping\u00e2nd \u0219oldurile \u00eenapoi \u0219i \u00een jos. Expira\u021bi \u00een timp ce v\u0103 \u00eendrepta\u021bi u\u0219or \u00eencord\u00e2nd mu\u0219chii fesieri \u0219i partea din fa\u021b\u0103 a coapselor. Apoi, continua\u021bi cu o alt\u0103 repetare. Dup\u0103 finalizarea setului, \u00eentoarce\u021bi haltera \u00eenapoi \u00een suport.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, amplitudine limitat\u0103 de mi\u0219care, aplecare excesiv\u0103 \u00een fa\u021b\u0103, genunchi care se pr\u0103bu\u0219esc spre interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, deplasare pe degete sau c\u0103lc\u00e2i, greutate excesiv\u0103 sau insuficient\u0103 pe halter\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Zadni-drep.gif\" alt=\"Cum se efectueaz\u0103 genuflexiunea \u00eenapoi?\" class=\"wp-image-565413\" title=\"Cum se efectueaz\u0103 genuflexiunea \u00eenapoi?\"\/><\/figure>\n<\/div>\n\n\n<p>Pute\u021bi g\u0103si variante suplimentare de genuflexiuni \u00een articolul nostru intitulat <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\"><strong>Genuflexiuni: beneficii, executare corect\u0103 \u0219i cele mai eficiente variante acas\u0103 \u0219i la sal\u0103<\/strong><\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Fandarea \u00eenainte<\/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 suport&nbsp;\u0219i \u00eenc\u0103rca\u021bi-o cu o greutate adecvat\u0103 folosind <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci de greut\u0103\u021bi<\/a>. Apoi, pozi\u021biona\u021bi haltera pe partea superioar\u0103 a spatelui \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 greutatea pe un picior \u0219i efectua\u021bi o fandare controlat\u0103 \u00eenainte cu cel\u0103lalt picior. Cobor\u00e2\u021bi p\u00e2n\u0103 la o ad\u00e2ncime \u00een care coapsa s\u0103 formeze un unghi de aproximativ 90 de grade cu gambele la genunchi sau mai ad\u00e2nc dac\u0103 v\u0103 este confortabil. Expira\u021bi \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eencord\u00e2nd mu\u0219chii din fa\u021b\u0103 ai coapselor \u0219i ai fesierilor, apoi repeta\u021bi fandarea cu cel\u0103lalt picior.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, aplecare \u00eenainte, genunchi care se pr\u0103bu\u0219esc spre interior, distribu\u021bie neuniform\u0103 a greut\u0103\u021bii, 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\/04\/Vypad.gif\" alt=\"Cum se efectueaz\u0103 fandarea \u00eenainte?\" class=\"wp-image-565397\" title=\"Cum se efectueaz\u0103 fandarea \u00eenainte?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Deadlift<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een fa\u021ba unei haltere \u00eenc\u0103rcate cu pl\u0103ci de greut\u0103\u021bi, cu picioarele dep\u0103rtate de l\u0103\u021bimea \u0219oldurilor \u0219i degetele de la picioare \u00eendreptate \u00eenainte. \u00cendoi\u021bi genunchii \u0219i apleca\u021bi-v\u0103 \u00eenainte spre bar\u0103, \u021bin\u00e2nd spatele \u00eentr-o curb\u0103 natural\u0103 \u0219i capul \u00een linie cu coloana vertebral\u0103. Apoi, prinde\u021bi haltera cu ambele m\u00e2ini folosind o prindere deasupra m\u00e2inii sau o prindere mixt\u0103 dac\u0103 greutatea este mare (o m\u00e2n\u0103 pe deasupra, cealalt\u0103 de dedesubt). L\u0103\u021bimea de prindere ar trebui s\u0103 fie dep\u0103rtat\u0103 la aproximativ l\u0103\u021bimea umerilor sau pu\u021bin mai lat\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i, pe m\u0103sur\u0103 ce expira\u021bi, \u00eencorda\u021bi mu\u0219chii picioarelor (cvadriceps \u0219i fesieri) pentru a v\u0103 \u00eendrepta treptat. \u00cencepe\u021bi prin a v\u0103 \u00eendrepta genunchii \u0219i apoi extinde\u021bi-v\u0103 u\u0219or trunchiul. Haltera ar trebui s\u0103 treac\u0103 aproape de picioarele voastre \u00een urcare. Apoi, continua\u021bi cu o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Rotunjirea spatelui, mi\u0219care necontrolat\u0103, gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Mrtvy-tah.gif\" alt=\"Cum se efectueaz\u0103 deadliftul?\" class=\"wp-image-565429\" title=\"Cum se efectueaz\u0103 deadliftul?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Deadlift rom\u00e2nesc<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een fa\u021ba unei haltere \u00eenc\u0103rcate, cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. Apuca\u021bi haltera cu ambele m\u00e2ini dep\u0103rtate la aproximativ l\u0103\u021bimea umerilor. Sta\u021bi drep\u021bi \u0219i \u021bine\u021bi haltera cu bra\u021bele extinse \u00een fa\u021ba coapselor. \u021aine\u021bi genunchii u\u0219or \u00eendoi\u021bi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i ini\u021bia\u021bi o mi\u0219care a \u0219oldului \u00eemping\u00e2ndu-v\u0103 \u0219oldurile \u00eenapoi \u0219i aplec\u00e2ndu-v\u0103 \u00eenainte \u00eentr-un mod controlat. Haltera ar trebui s\u0103 se mi\u0219te \u00een jos chiar \u00een fa\u021ba picioarelor voastre. \u00cencerca\u021bi s\u0103 o cobor\u00e2\u021bi p\u00e2n\u0103 la nivelul gleznei, asigur\u00e2ndu-v\u0103 c\u0103 spatele \u00ee\u0219i men\u021bine curba natural\u0103 \u0219i c\u0103 capul r\u0103m\u00e2ne \u00een linie cu coloana vertebral\u0103. Apoi, expira\u021bi \u0219i \u00eencorda\u021bi ischio-gambierii \u0219i fesierii pentru a reveni la pozi\u021bia vertical\u0103. Continua\u021bi imediat cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, rotunjire a spatelui, 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\/04\/Rumun-mrtvy-tah.gif\" alt=\"Cum se efectueaz\u0103 deadliftul rom\u00e2nesc?\" class=\"wp-image-565477\" title=\"Cum se efectueaz\u0103 deadliftul rom\u00e2nesc?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_mai_puteti_invata_de_aici\"><\/span>Ce mai pute\u021bi \u00eenv\u0103\u021ba de aici?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>De asemenea, pute\u021bi antrena p\u0103r\u021bile superioare \u0219i inferioare ale corpului cu un power bag. G\u0103si\u021bi inspira\u021bie pentru antrenament \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/top-15-exercitii-pentru-intregul-corp-cu-powerbagul\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 15 exerci\u021bii pentru \u00eentregul corp cu powerbagul<\/strong><\/a>.<\/li>\n\n\n\n<li>Pentru a condimenta antrenamentul grupelor musculare majore, pute\u021bi include \u0219i exerci\u021bii din articolul: <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-13-exercitii-cu-mingea-de-fitness\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 13 exerci\u021bii cu mingea de fitness pentru un antrenament full-body<\/strong><\/a>.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi efectua hip thrusts cu haltera. Afla\u021bi cum s\u0103 le face\u021bi corect \u00een articolul nostru intitulat <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\"><strong>Cum s\u0103 efectua\u021bi corect hip thrusts pentru fesieri perfec\u021bi? Top 6 variante<\/strong><\/a>.<\/li>\n\n\n\n<li>Dac\u0103 vre\u021bi s\u0103 v\u0103 concentra\u021bi pe antrenamentul jum\u0103t\u0103\u021bii inferioare a corpului, pute\u021bi \u00eencerca <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>&nbsp;sau <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 cele mai bune exerci\u021bii pentru fesieri \u0219i picioare.<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 nu sunte\u021bi siguri cum s\u0103 crea\u021bi un plan de antrenament, articolul 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> v\u0103 poate ajuta.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_principalele_concluzii\"><\/span>Care sunt principalele concluzii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile cu haltera formeaz\u0103 baza antrenamentului de for\u021b\u0103. Ele antreneaz\u0103 mu\u0219chii din \u00eentregul corp, sus\u021bin\u00e2nd <strong>cre\u0219terea for\u021bei, dezvoltarea masei musculare <\/strong>\u0219i chiar <strong>pierderea \u00een greutate<\/strong>. Fiecare persoan\u0103 poate ajusta greutatea, repet\u0103rile \u0219i seturile \u00een func\u021bie de obiectivele sale. Acest lucru le face benefice pentru sportivii de toate nivelurile. Cu toate acestea, este \u00eentotdeauna important s\u0103 v\u0103 concentra\u021bi pe tehnica adecvat\u0103 \u0219i s\u0103 nu trece\u021bi cu vederea recuperarea adecvat\u0103 \u0219i alimenta\u021bia de calitate, care sunt esen\u021biale pentru ob\u021binerea rezultatelor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, nu ezita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri pentru a-i inspira cu c\u00e2teva idei de antrenament cu haltera.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Exerci\u021biile cu haltera sunt fundamentale pentru antrenamentul de for\u021b\u0103. Acestea includ genuflexiuni, deadlift \u0219i pres\u0103 pe banc\u0103. Articolul nostru de ast\u0103zi v\u0103 va explica cum s\u0103 le executa\u021bi corect pentru a ob\u021bine cele mai bune rezultate.<\/p>\n","protected":false},"author":129,"featured_media":565254,"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":[7106,7262,6410],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-572591","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-accesorii-fitness","9":"tag-antrenament-de-forta","10":"tag-exercitii","11":"h-entry","12":"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 mi\u0219care cu haltera? 10 exerci\u021bii de baz\u0103 pentru \u00eentregul corp - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Exerci\u021biile cu haltera sunt cu adev\u0103rat esen\u021biale, ajut\u0103 la cre\u0219terea for\u021bei, a masei musculare \u0219i la pierderea \u00een greutate. 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