{"id":574387,"date":"2024-06-04T07:42:05","date_gmt":"2024-06-04T05:42:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=574387"},"modified":"2024-06-04T07:44:00","modified_gmt":"2024-06-04T05:44:00","slug":"circuit-de-exercitii-pentru-un-abdomen-plat-si-bine-definit","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/circuit-de-exercitii-pentru-un-abdomen-plat-si-bine-definit\/","title":{"rendered":"Ab Circuit: C\u0103l\u0103toria c\u0103tre un abdomen cu p\u0103tr\u0103\u021bele \u0219i un trunchi puternic"},"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\/circuit-de-exercitii-pentru-un-abdomen-plat-si-bine-definit\/#Cum_se_face_circuitul_abdominal\" title=\"Cum se face circuitul abdominal?\">Cum se face circuitul abdominal?<\/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\/circuit-de-exercitii-pentru-un-abdomen-plat-si-bine-definit\/#6_exercitii_pentru_circuitul_abdominal\" title=\"6 exerci\u021bii pentru circuitul abdominal\">6 exerci\u021bii pentru circuitul abdominal<\/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\/circuit-de-exercitii-pentru-un-abdomen-plat-si-bine-definit\/#Ce_puteti_afla_suplimentar\" title=\"Ce pute\u021bi afla suplimentar?\">Ce pute\u021bi afla suplimentar?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/circuit-de-exercitii-pentru-un-abdomen-plat-si-bine-definit\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Exist\u0103 doar dou\u0103 tipuri de oameni: cei care iubesc antrenamentele abdominale \u0219i cei care le evit\u0103 a\u0219a cum oamenii puternici evit\u0103 cardio. Totu\u0219i, toat\u0103 lumea este de acord c\u0103, dac\u0103 nu a\u021bi c\u00e2\u0219tigat pe partea genetic\u0103, <strong>nu ve\u021bi ob\u021bine un abdomen tonifiat f\u0103r\u0103 exerci\u021bii fizice regulate<\/strong>. O modalitate eficient\u0103 de a realiza acest lucru este printr-un circuit de antrenament bine conceput. Antrenamentul nostru de ast\u0103zi \u00een circuit include exerci\u021bii eficiente pe care <strong>at\u00e2t \u00eencep\u0103torii, c\u00e2t \u0219i sportivii avansa\u021bi<\/strong> le pot introduce \u00een rutina lor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul \u00een circuit este un tip de antrenament \u00een care trece\u021bi de la un exerci\u021biu la altul p\u00e2n\u0103 c\u00e2nd termina\u021bi \u00eentregul set. \u00centre fiecare exerci\u021biu \u00een parte, exist\u0103 de obicei perioade scurte de odihn\u0103 sau deloc. Este cu adev\u0103rat <strong>un antrenament intens care v\u0103 salveaz\u0103 timp<\/strong>. Un alt avantaj al antrenamentului \u00een circuit este c\u0103 <strong>nu ave\u021bi nevoie de niciun echipament<\/strong> pentru acesta, ceea ce \u00eel face u\u0219or de gestionat acas\u0103 sau oriunde altundeva. Dac\u0103 dori\u021bi s\u0103 \u00eel face\u021bi mai solicitant, pute\u021bi \u00eencerca varia\u021bii mai dificile cu greut\u0103\u021bi ad\u0103ugate, care sunt, de asemenea, enumerate pentru fiecare exerci\u021biu. Prin urmare, oricine caut\u0103 s\u0103-\u0219i <strong>\u00eent\u0103reasc\u0103 \u0219i s\u0103-\u0219i sculpteze abdomenul<\/strong> poate include acest lucru \u00een planul s\u0103u de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_se_face_circuitul_abdominal\"><\/span>Cum se face circuitul abdominal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen acest antrenament \u00een circuit, ve\u021bi g\u0103si exerci\u021bii care vizeaz\u0103 <strong>mu\u0219chiul abdominal, abdomenul oblic, abdomenul inferior \u0219i, de asemenea, mu\u0219chii trunchiului<\/strong>. Acest lucru v\u0103 va ajuta s\u0103 lucra\u021bi la dezvoltarea aspectului de <a href=\"https:\/\/gymbeam.ro\/blog\/9-sfaturi-pentru-un-abdomen-six-pack-tonifiat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0103tr\u0103\u021bele<\/a>, precum \u0219i a mu\u0219chilor profunzi, care sunt importan\u021bi pentru men\u021binerea stabilit\u0103\u021bii corpului \u00een timpul fiec\u0103rei mi\u0219c\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi introduce circuitul abdominal fie separat, fie \u00eel pute\u021bi ad\u0103uga la o alt\u0103 sesiune de grup muscular. Pentru rezultate vizibile, \u00eencerca\u021bi s\u0103 \u00eel <strong>face\u021bi de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Cre\u0219te\u021bi treptat num\u0103rul de repet\u0103ri \u0219i cre\u0219te\u021bi intensitatea prin scurtarea perioadelor de odihn\u0103 dintre exerci\u021bii. Odat\u0103 ce v\u0103 sim\u021bi\u021bi confortabil cu versiunea de baz\u0103, pute\u021bi trece la variante mai solicitant\u0103 folosind echipament. <mark class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/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 dori\u021bi s\u0103 pierde\u021bi gr\u0103simea de pe burt\u0103 \u0219i s\u0103 v\u0103 sculpta\u021bi abdomenul \u00een acela\u0219i timp, nu rata\u021bi sfaturile practice din articolul nostru: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu<\/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\/05\/hu_peter_molnar_072020_10-1124x750.jpg\" alt=\"Ab circuit\" class=\"wp-image-566289\" title=\"Ab circuit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Cum se procedeaz\u0103 cu antrenamentul \u00een circuit?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mai jos ve\u021bi g\u0103si 6 exerci\u021bii<\/li>\n\n\n\n<li>efectua\u021bi treptat c\u00e2te 8-20 de repet\u0103ri ale fiec\u0103rui exerci\u021biu<\/li>\n\n\n\n<li>lua\u021bi maxim 30 de secunde de odihn\u0103 \u00eentre exerci\u021bii<\/li>\n\n\n\n<li>include\u021bi o perioad\u0103 de odihn\u0103 de 1-2 minute \u00eentre seturi<\/li>\n\n\n\n<li>face 3-4 seturi complete<\/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 face\u021bi sport \u00een primul r\u00e2nd acas\u0103 \u0219i vre\u021bi s\u0103 ob\u021bine\u021bi cele mai bune rezultate, nu v\u0103 ve\u021bi descurca f\u0103r\u0103 un plan de antrenament. Articolul \u201e<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>\u201d v\u0103 va ajuta \u00een acest sens. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44254,46033,28792,86527,36346,47629,47629,53353,53347,53347,77725,49021\" ><\/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=\"6_exercitii_pentru_circuitul_abdominal\"><\/span>6 exerci\u021bii pentru circuitul abdominal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru acest antrenament \u00een circuit, ave\u021bi nevoie doar de o <a aria-label=\"saltea (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a> \u0219i suficient spa\u021biu \u00een jurul vostru. \u00cenainte de antrenament, asigura\u021bi-v\u0103 c\u0103 efectua\u021bi o u\u0219oar\u0103 \u00eenc\u0103lzire prin activit\u0103\u021bi precum jogging pe loc sau <a href=\"https:\/\/gymbeam.ro\/coarde-de-sarit\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103ritul la coard\u0103<\/a>. La sf\u00e2r\u0219it, ca parte a rutinei de r\u0103cire, pute\u021bi ad\u0103uga un scurt stretching.<\/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.&nbsp;Tuck ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate cu bra\u021bele \u00eentinse deasupra capului. \u021aine\u021bi picioarele drepte \u0219i ridica\u021bi-le c\u00e2\u021biva centimetri de sol.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce v\u0103 \u00eencorda\u021bi mu\u0219chii abdominali pentru a v\u0103 ridica capul \u0219i \u00eentregul trunchi de pe saltea. Simultan, \u00eendoi\u021bi picioarele \u0219i aduce\u021bi genunchii spre piept. \u00centinde\u021bi-v\u0103 cu m\u00e2inile spre picioare. Apoi, inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, arcuirea spatelui.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant?<\/strong> A\u0219eza\u021bi o <a href=\"https:\/\/gymbeam.ro\/gantera-din-neopren-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> \u00eentre picioare sau \u021bine\u021bi una \u00een m\u00e2ini sau ata\u0219a\u021bi <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezneti-incheieturi-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a> pentru a cre\u0219te rezisten\u021ba.<\/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\/05\/Vups.gif\" alt=\"Cum se efectueaz\u0103 tuck ups?\" class=\"wp-image-566392\" title=\"Cum se efectueaz\u0103 tuck ups?\"\/><\/figure>\n<\/div>\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.&nbsp;Bicycle Crunch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate \u0219i ridica\u021bi picioarele drepte la c\u00e2\u021biva centimetri de sol. Atinge\u021bi u\u0219or p\u0103r\u021bile laterale ale capului cu v\u00e2rful degetelor \u0219i \u021bine\u021bi coatele deschise.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencorda\u021bi mu\u0219chii abdominali \u0219i aduce\u021bi genunchiul st\u00e2ng spre cotul drept, apoi aduce\u021bi imediat genunchiul drept spre cotul st\u00e2ng. Continua\u021bi aceast\u0103 mi\u0219care alternativ\u0103 dinamic\u0103 de a v\u0103 aduce membrele inferioare spre coate. Concentra\u021bi-v\u0103 asupra respira\u021biei \u00een timpul exerci\u021biului \u0219i ave\u021bi grij\u0103 s\u0103 nu ridica\u021bi partea inferioar\u0103 a spatelui de pe saltea.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Ap\u0103sarea excesiv\u0103 a m\u00e2inilor pe cap, gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor abdominali, arcuirea spatelui inferior.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant?<\/strong> Folosi\u021bi <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a> sau plasa\u021bi o <a href=\"https:\/\/gymbeam.ro\/set-de-benzi-elastice-resistance-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a> \u00een jurul picioarelor. Efectua\u021bi exerci\u021biul \u00een acela\u0219i mod ca \u0219i versiunea de baz\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\/05\/Bicycle.gif\" alt=\"Cum se efectueaz\u0103 bicycle crunch?\" class=\"wp-image-566312\" title=\"Cum se efectueaz\u0103 bicycle crunch?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Heel Taps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate cu capul pe saltea \u0219i bra\u021bele pe l\u00e2ng\u0103 corp. \u00cendoi\u021bi u\u0219or genunchii \u0219i ridica\u021bi-i \u00een sus.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce cobor\u00e2\u021bi u\u0219or un picior spre saltea, ating\u00e2ndu-l u\u0219or cu c\u0103lc\u00e2iul, apoi inspira\u021bi \u00een timp ce \u00eel ridica\u021bi \u00eenapoi. Repeta\u021bi cu cel\u0103lalt picior. Pentru a reduce dificultatea exerci\u021biului, \u00eendoi\u021bi mai mult genunchii.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, \u00eencordare insuficient\u0103 a mu\u0219chilor abdominali, arcuirea spatelui inferior.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant? <\/strong>Plasa\u021bi o band\u0103 elastic\u0103 cu rezisten\u021b\u0103 mai u\u0219oar\u0103 \u00een jurul picioarelor sau cobor\u00e2\u021bi ambele picioare simultan spre saltea \u00een loc de unul c\u00e2te unul.<\/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\/05\/Single-leg-drops.gif\" alt=\"Cum se efectueaz\u0103 heel taps?\" class=\"wp-image-566376\" title=\"Cum se efectueaz\u0103 heel taps?\"\/><\/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\">4.&nbsp;Elbow to Knee Crunch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate cu bra\u021bele pe l\u00e2ng\u0103 corp \u0219i ridica\u021bi picioarele drepte la c\u00e2\u021biva centimetri de sol.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eencorda\u021bi mu\u0219chii abdominali pentru a v\u0103 \u00eendoi genunchii \u0219i a-i aduce spre cap. Apoi, ridica\u021bi pelvisul la c\u00e2\u021biva centimetri de sol. Inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219care necontrolat\u0103, \u00eencordare insuficient\u0103 a mu\u0219chilor abdominali, arcuirea spatelui inferior.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant? <\/strong>\u021aine\u021bi o <a href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> mic\u0103 cu picioarele \u0219i efectua\u021bi exerci\u021biul \u00een acela\u0219i mod.<\/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\/05\/Reverse.gif\" alt=\"Cum se efectueaz\u0103 elbow to knee crunch?\" class=\"wp-image-566344\" title=\"Cum se efectueaz\u0103 elbow to knee crunch?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Mountain Climber<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe sol \u0219i trece\u021bi \u00eentr-o pozi\u021bie de sc\u00e2ndur\u0103 cu bra\u021bele \u00eentinse. Pune\u021bi-v\u0103 palmele, degetele desf\u0103\u0219urate, sub umeri, dar pu\u021bin mai late dec\u00e2t l\u0103\u021bimea umerilor. Umerii ar trebui s\u0103 drep\u021bi \u0219i omopla\u021bii aduna\u021bi. \u00cencorda\u021bi trunchiul \u0219i str\u0103dui\u021bi-v\u0103 s\u0103 men\u021bine\u021bi o linie dreapt\u0103 a corpului. Evita\u021bi arcuirea spatelui, mai ales \u00een regiunea lombar\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eendoi\u021bi un genunchi \u0219i trage\u021bi-l spre cotul bra\u021bului \u00eentins. Apoi, readuce\u021bi piciorul \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi imediat pe cealalt\u0103 parte. Respira\u021bi lin \u0219i alterna\u021bi dinamic mi\u0219carea de a v\u0103 aduce genunchii spre coate.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile scufundate spre sol, ridicarea excesiv\u0103 a bazinului \u00een sus, amplitudine insuficient\u0103 de mi\u0219care.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant? <\/strong>Sprijini\u021bi-v\u0103 m\u00e2inile pe o jum\u0103tate de minge (cu partea umflat\u0103 \u00een sus), o <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a> sau o minge <a href=\"https:\/\/gymbeam.ro\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam<\/a>. Pute\u021bi folosi \u0219i o <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 ponderat\u0103<\/a>.<\/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\/05\/Mountain-climer.gif\" alt=\"Cum se efectueaz\u0103 mountain climber?\" class=\"wp-image-566328\" title=\"Cum se efectueaz\u0103 mountain climber?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Plank Shoulder Taps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe sol \u0219i trece\u021bi \u00eentr-o pozi\u021bie de sc\u00e2ndur\u0103 cu bra\u021bele \u00eentinse.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce ridica\u021bi o m\u00e2n\u0103 \u0219i atinge\u021bi um\u0103rul opus cu palma. Apoi, inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi aceea\u0219i mi\u0219care cu cealalt\u0103 m\u00e2n\u0103. Continua\u021bi aceast\u0103 secven\u021b\u0103 p\u00e2n\u0103 c\u00e2nd finaliza\u021bi un total de 8-16 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile scufundate spre sol, ridicarea excesiv\u0103 a bazinului \u00een sus.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant? <\/strong>Sus\u021bine\u021bi m\u00e2inile pe o <a href=\"https:\/\/gymbeam.ro\/minge-pentru-echilibru-half-ball-compact-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jum\u0103tate de minge<\/a> (cu partea umflat\u0103 \u00een sus). De asemenea, pute\u021bi ridica simultan piciorul opus la c\u00e2\u021biva centimetri de la sol.<\/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\/05\/Shoulder-taps.gif\" alt=\"Cum se efectueaz\u0103 plank shoulder taps?\" class=\"wp-image-566360\" title=\"Cum se efectueaz\u0103 plank shoulder taps?\"\/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 introduce\u021bi alte tipuri de plank \u00een antrenamentul vostru de circuit, le pute\u021bi g\u0103si \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>24 cele mai eficiente variante de plank<\/strong><\/a>.<\/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_puteti_afla_suplimentar\"><\/span>Ce pute\u021bi afla suplimentar?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 sunte\u021bi \u00een c\u0103utarea mai multor exerci\u021bii care vizeaz\u0103 mu\u0219chii oblici, abdomenul lateral sau trunchiul folosind doar greutatea corporal\u0103, le ve\u021bi g\u0103si \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 de cele mai bune exerci\u021bii pentru abdomene cu propria greutate<\/strong><\/a>.<\/li>\n\n\n\n<li>Dac\u0103 vre\u021bi s\u0103 v\u0103 concentra\u021bi pe abdomenul inferior, cele mai eficiente exerci\u021bii le vei g\u0103si \u00een articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-exercitii-pentru-abdomenul-inferior-sunt-intr-adevar-cele-mai-bune\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Abdomenul inferior: 13 cele mai bune exerci\u021bii cu greutatea corporal\u0103<\/a><\/strong>.<\/li>\n\n\n\n<li>De asemenea, v\u0103 pute\u021bi antrena abdomenul folosind o minge fitness conform articolului: <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-11-exercitii-pentru-tonifierea-abdomenului1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cele mai bune 13 exerci\u021bii cu mingea pentru un abdomen puternic<\/strong><\/a>.<\/li>\n\n\n\n<li>Dac\u0103 ave\u021bi o band\u0103 elastic\u0103 la \u00eendem\u00e2n\u0103, v\u0103 pute\u021bi antrena abdomenul cu aceasta folosind exerci\u021biile din articolul: <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-9-exercitii-cu-banda-elastica-de-rezistenta-pentru-intarirea-abdomenului\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 10 exerci\u021bii abdominale cu banda elastic\u0103<\/strong><\/a>.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi crea un antrenament \u00een circuit pentru \u00eentregul corp folosind exerci\u021bii din articolul: <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\"><strong>12 exerci\u021bii cu propria greutate pentru a v\u0103 men\u021bine \u00een form\u0103<\/strong><\/a>.<\/li>\n\n\n\n<li>Dac\u0103 visul vostru este s\u0103 ave\u021bi p\u0103tr\u0103\u021bele vizibile \u0219i v\u0103 intereseaz\u0103 s\u0103 afla\u021bi cum s\u0103 ob\u021bine\u021bi acest lucru, asigura\u021bi-v\u0103 c\u0103 a\u021bi consultat sfaturile practice din articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/ghidul-incepatorului-pentru-obtinerea-unui-six-pack1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ghid pentru un abdomen cu six-pack: Diet\u0103 \u0219i rutin\u0103 de antrenament pentru un abdomen sculptat<\/strong><\/a>.<\/li>\n\n\n\n<li>Vre\u021bi s\u0103 afla\u021bi c\u00e2t\u0103 gr\u0103sime corporal\u0103 trebuie s\u0103 pierde\u021bi pentru a avea un abdomen vizibil? R\u0103spunsul \u00eel ve\u021bi g\u0103si \u00een articolul: <a href=\"https:\/\/gymbeam.ro\/blog\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce procent de gr\u0103sime corporal\u0103 trebuie s\u0103 ave\u021bi pentru a vedea p\u0103tr\u0103\u021bele?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_principalele_concluzii\"><\/span>Care sunt principalele concluzii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul \u00een circuit este o <strong>modalitate excelent\u0103 de a v\u0103 antrena \u00een mod eficient mu\u0219chii abdominali<\/strong>. Deoarece const\u0103 \u00een exerci\u021bii cu greutatea corporal\u0103, \u00eel pute\u021bi face acas\u0103 sau chiar \u00een c\u0103l\u0103toriile voastre. Sportivii mai avansa\u021bi pot alege apoi dintre varia\u021bii solicitante cu rezisten\u021b\u0103 suplimentar\u0103 pentru a-\u0219i continua progresul. Atunci tot ce trebuie s\u0103 face\u021bi este s\u0103 face\u021bi sport \u00een mod regulat, cel pu\u021bin de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, \u0219i s\u0103 v\u0103 sus\u021bine\u021bi rezultatele cu o alimenta\u021bie echilibrat\u0103 \u0219i odihn\u0103 adecvat\u0103. Indiferent dac\u0103 scopul vostru este s\u0103 v\u0103 <strong>tonifia\u021bi, s\u0103 \u00eent\u0103ri\u021bi sau s\u0103 v\u0103 sculpta\u021bi abdomenul<\/strong>, acest antrenament \u00een circuit va fi alegerea potrivit\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, distribui\u021bi-l \u0219i prietenilor vo\u0219tri \u0219i inspira\u021bi-i cu idei pentru un circuit abdominal.<\/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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>V-ar pl\u0103cea s\u0103 v\u0103 antrena\u021bi abdomenul folosind doar greutatea corporal\u0103? \u00cencerca\u021bi acest antrenament \u00een circuit care v\u0103 va ajuta s\u0103 v\u0103 \u00eent\u0103ri\u021bi, s\u0103 v\u0103 tonifia\u021bi \u0219i s\u0103 v\u0103 sculpta\u021bi mu\u0219chii abdominali.<\/p>\n","protected":false},"author":129,"featured_media":566224,"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":[6314,6494,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-574387","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-abdomen","9":"tag-antrenament-acasa","10":"tag-exercitii-cu-propria-greutate","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>Ab Circuit: C\u0103l\u0103toria c\u0103tre un abdomen cu p\u0103tr\u0103\u021bele \u0219i un trunchi puternic - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Circuit abdominal f\u0103r\u0103 echipament, folosind doar greutatea corporal\u0103. 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