{"id":577910,"date":"2024-06-24T10:21:43","date_gmt":"2024-06-24T08:21:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=577910"},"modified":"2024-06-24T10:24:15","modified_gmt":"2024-06-24T08:24:15","slug":"top-12-exercitii-pentru-partea-superioara-a-corpului-cu-setul-reglabil-de-benzi-elastice-pentru-banca-de-presa","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/top-12-exercitii-pentru-partea-superioara-a-corpului-cu-setul-reglabil-de-benzi-elastice-pentru-banca-de-presa\/","title":{"rendered":"Top 12 exerci\u021bii pentru partea superioar\u0103 a corpului cu setul reglabil de benzi elastice pentru banca de pres\u0103"},"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\/top-12-exercitii-pentru-partea-superioara-a-corpului-cu-setul-reglabil-de-benzi-elastice-pentru-banca-de-presa\/#Ce_este_setul_reglabil_de_benzi_elastice_pentru_banca_de_presa\" title=\"Ce este setul reglabil de benzi elastice pentru banca de pres\u0103?\">Ce este setul reglabil de benzi elastice pentru banca de pres\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\/top-12-exercitii-pentru-partea-superioara-a-corpului-cu-setul-reglabil-de-benzi-elastice-pentru-banca-de-presa\/#De_ce_sa_faceti_exercitii_cu_setul_reglabil_de_benzi_elastice_pentru_banca_de_presa\" title=\"De ce s\u0103 face\u021bi exerci\u021bii cu setul reglabil de benzi elastice pentru banca de pres\u0103?\">De ce s\u0103 face\u021bi exerci\u021bii cu setul reglabil de benzi elastice pentru banca de pres\u0103?<\/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\/top-12-exercitii-pentru-partea-superioara-a-corpului-cu-setul-reglabil-de-benzi-elastice-pentru-banca-de-presa\/#Cum_sa_faceti_exercitii_fizice_cu_setul_reglabil_de_benzi_elastice_pentru_banca_de_presa\" title=\"Cum s\u0103 face\u021bi exerci\u021bii fizice cu setul reglabil de benzi elastice pentru banca de pres\u0103?\">Cum s\u0103 face\u021bi exerci\u021bii fizice cu setul reglabil de benzi elastice pentru banca de pres\u0103?<\/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\/top-12-exercitii-pentru-partea-superioara-a-corpului-cu-setul-reglabil-de-benzi-elastice-pentru-banca-de-presa\/#Top_12_exercitii_pentru_partea_superioara_a_corpului_cu_setul_reglabil_de_benzi_elastice_pentru_banca_de_presa\" title=\"Top 12 exerci\u021bii pentru partea superioar\u0103 a corpului cu setul reglabil de benzi elastice pentru banca de pres\u0103\">Top 12 exerci\u021bii pentru partea superioar\u0103 a corpului cu setul reglabil de benzi elastice pentru banca de pres\u0103<\/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\/top-12-exercitii-pentru-partea-superioara-a-corpului-cu-setul-reglabil-de-benzi-elastice-pentru-banca-de-presa\/#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-6\" href=\"https:\/\/gymbeam.ro\/blog\/top-12-exercitii-pentru-partea-superioara-a-corpului-cu-setul-reglabil-de-benzi-elastice-pentru-banca-de-presa\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0218tia\u021bi c\u0103 pute\u021bi lucra la banca de pres\u0103 chiar \u0219i f\u0103r\u0103 haltere \u00eenc\u0103rcate sau o banc\u0103 de greut\u0103\u021bi? Tot ce v\u0103 trebuie este setul reglabil de benzi elastice, care servesc ca <strong>alternativ\u0103 func\u021bional\u0103 la greut\u0103\u021bile mari<\/strong>. Acestea sunt ideale pentru antrenamentele de acas\u0103, cu bonusul suplimentar c\u0103 pute\u021bi regla rezisten\u021ba dup\u0103 cum este necesar. \u00cen plus, v\u0103 permit s\u0103 v\u0103 antrena\u021bi \u00een mod cuprinz\u0103tor \u00eentreaga parte superioar\u0103 a corpului. \u00cen articolul nostru de ast\u0103zi, ve\u021bi g\u0103si inspira\u021bie pentru exerci\u021bii func\u021bionale pentru umeri, bicep\u0219i, piept \u0219i spate folosind benzile elastice pentru banca de pres\u0103.<\/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_setul_reglabil_de_benzi_elastice_pentru_banca_de_presa\"><\/span>Ce este setul reglabil de benzi elastice pentru banca de pres\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/set-extensoare-reglabile-pentru-piept-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Setul reglabil de benzi elastice pentru banca de pres\u0103<\/a> este ca o <strong>sal\u0103 de sport la \u00eendem\u00e2n\u0103<\/strong>. Acesta serve\u0219te ca alternativ\u0103 la gantere \u0219i aparate de greut\u0103\u021bi. Componenta principal\u0103 este o band\u0103 lung\u0103 \u0219i larg\u0103 cu m\u00e2nere, cunoscut\u0103 \u0219i sub denumirea de extensor de banc\u0103 de pres\u0103. Acesta este conectat la <strong>benzi elastice scurte \u0219i lungi<\/strong> suplimentare, permi\u021b\u00e2ndu-v\u0103 s\u0103 regla\u021bi rezisten\u021ba. \u00cen plus, manipularea \u0219i utilizarea acestui echipament este foarte simpl\u0103, iar reglarea rezisten\u021bei dureaz\u0103 doar c\u00e2teva secunde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, include o bar\u0103 de antrenament care \u00eenlocuie\u0219te gantera. Cu benzile elastice mai lungi v\u0103 pute\u021bi antrena \u0219i singuri, ata\u0219\u00e2ndu-le de m\u00e2nere. Setul include, de asemenea, adaptoare pentru glezne \u0219i o ancor\u0103 de u\u0219\u0103, ceea ce este util dac\u0103 nu ave\u021bi o bar\u0103 de trac\u021biuni. Acestea fiind spuse, acest instrument <strong>nu este util doar pentru banca de pres\u0103<\/strong>, ci \u00eel pute\u021bi folosi \u0219i pentru alte exerci\u021bii, cum ar fi flexii pentru bicep\u0219i, prese pentru triceps, ridic\u0103ri laterale, genuflexiuni sau flexii pentru picioare. Astfel, v\u0103 permite s\u0103 v\u0103 antrena\u021bi to\u021bi mu\u0219chii corpului, ceea ce este benefic indiferent dac\u0103 scopul vostru este s\u0103 v\u0103 <a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dezvolta\u021bi masa muscular\u0103<\/a> sau s\u0103 <a href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sl\u0103bi\u021bi<\/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=\"De_ce_sa_faceti_exercitii_cu_setul_reglabil_de_benzi_elastice_pentru_banca_de_presa\"><\/span>De ce s\u0103 face\u021bi exerci\u021bii cu setul reglabil de benzi elastice pentru banca de pres\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/elastice-pentru-fitness-si-extensoare\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Benzile elastice \u0219i extensoarele<\/a> sunt, \u00een general, <strong>instrumente fitness preferate<\/strong> \u0219i probabil ca majoritatea sportivilor au cel pu\u021bin o band\u0103 elastic\u0103 acas\u0103. Acestea sunt utile pentru \u00eenc\u0103lzire, pentru activare muscular\u0103, pentru tonifierea \u00eentregului corp sau \u00een exerci\u021bii de recuperare. Cu toate acestea, un set complet de extensoare de\u021binut acas\u0103 aduce mai multe beneficii suplimentare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sunt ideale pentru un antrenament de calitate de acas\u0103<\/h3>\n\n\n\n<p>Ve\u021bi ajunge s\u0103 aprecia\u021bi un set de benzi elastice dac\u0103 <strong>face\u021bi exerci\u021bii \u00een primul r\u00e2nd de acas\u0103<\/strong>. \u00cen mod similar, acestea sunt potrivite dac\u0103 <strong>nu ave\u021bi timp sau motiva\u021bie s\u0103 merge\u021bi la sal\u0103<\/strong>, dar totu\u0219i nu vre\u021bi s\u0103 rata\u021bi un antrenament. \u00cen timp ce benzile elastice pot s\u0103 nu \u00eenlocuiasc\u0103 complet greut\u0103\u021bile, este posibil s\u0103 fi\u021bi surprin\u0219i de c\u00e2t de eficient v\u0103 pute\u021bi antrena cu ele.<\/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. Le pute\u021bi folosi pentru un antrenament pentru \u00eentregul corp<\/h3>\n\n\n\n<p>Benzile elastice sunt ideale pentru <strong>antrenamentul superior al corpului<\/strong>. Pe l\u00e2ng\u0103 umeri, bra\u021be, spate \u0219i piept, le pute\u021bi folosi \u0219i pentru a v\u0103 \u00eent\u0103ri <strong>abdomenul, fesierii<\/strong> \u0219i <strong>picioarele.<\/strong> Ele sunt, prin urmare, un instrument fitness cuprinz\u0103tor care v\u0103 va condimenta rutina de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103, \u00een schimb, sunte\u021bi \u00een c\u0103utarea unor exerci\u021bii eficiente cu benzile elastice tradi\u021bionale, le ve\u021bi g\u0103si \u00een articolul nostru: <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\"><strong>30 de exerci\u021bii cu benzile elastice pentru \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\">3. Pot fi folosite at\u00e2t de c\u0103tre sportivii \u00eencep\u0103tori, c\u00e2t \u0219i de cei avansa\u021bi<\/h3>\n\n\n\n<p><strong>Pute\u021bi regla rezisten\u021ba pe extensorul pentru banca de pres\u0103 \u00een func\u021bie de nevoile voastre<\/strong>. Pur \u0219i simplu deta\u0219a\u021bi sau ata\u0219a\u021bi benzile \u00een func\u021bie de nivelul de for\u021b\u0103. Acest lucru permite at\u00e2t \u00eencep\u0103torilor care sunt la \u00eenceput cu antrenamentul de for\u021b\u0103, c\u00e2t \u0219i sportivilor avansa\u021bi s\u0103 se antreneze cu acest set.<\/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. Sunt compacte \u0219i portabile<\/h3>\n\n\n\n<p>Setul reglabil de benzi elastice este <strong>compact \u0219i ocup\u0103 spa\u021biu minim acas\u0103<\/strong>. \u00cel pute\u021bi depozita \u00eentr-un dulap, sub pat sau \u00een col\u021bul unei camere. De asemenea, pute\u021bi lua benzile pentru un antrenament \u00een aer liber sau \u00eentr-un <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">parc de antrenament stradal<\/a>. Acesta este un avantaj semnificativ \u00een compara\u021bie cu ganterele sau alte tipuri de greut\u0103\u021bi, care sunt mai greu de transportat. Este greu s\u0103 le duce\u021bi de la sala de sport de acas\u0103 la o zon\u0103 de fitness \u00een aer liber.<\/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\/2-1124x750.png\" alt=\"Ce este un extensor pentru banca de pres\u0103?\" class=\"wp-image-573501\" title=\"Ce este un extensor pentru banca de pres\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2.png 1813w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_faceti_exercitii_fizice_cu_setul_reglabil_de_benzi_elastice_pentru_banca_de_presa\"><\/span>Cum s\u0103 face\u021bi exerci\u021bii fizice cu setul reglabil de benzi elastice pentru banca de pres\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mai jos, ve\u021bi g\u0103si <strong>exerci\u021bii pentru umeri, biceps, triceps, piept \u0219i spate.<\/strong> Astfel, le pute\u021bi alege pe cele care se potrivesc cel mai bine cu planul vostru de antrenament. Sim\u021bi\u021bi-v\u0103 liberi s\u0103 le ad\u0103uga\u021bi \u00een antrenamentele existente sau s\u0103 crea\u021bi o rutin\u0103 de sine st\u0103t\u0103toare. Pentru a ob\u021bine rezultate, este important s\u0103 efectua\u021bi aceste exerci\u021bii \u00een mod regulat, <strong>ideal de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Cre\u0219te\u021bi treptat dificultatea ad\u0103ug\u00e2nd mai multe repet\u0103ri sau benzi elastice suplimentare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectua\u021bi 8-12 repet\u0103ri ale fiec\u0103rui exerci\u021biu (pe o parte) \u00een 3-4 seturi<\/strong>. \u00cencepe\u021bi cu repet\u0103ri \u0219i seturi mai mici, apoi cre\u0219te\u021bi treptat num\u0103rul pe m\u0103sur\u0103 ce continua\u021bi. Acela\u0219i lucru este valabil \u0219i pentru rezisten\u021b\u0103: cre\u0219te\u021bi-o doar dac\u0103 nu v\u0103 reduce semnificativ aria de mi\u0219care sau nu v\u0103 \u00eenr\u0103ut\u0103\u021be\u0219te tehnica. Acest lucru este important, deoarece forma corect\u0103 este esen\u021bial\u0103 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<ul class=\"wp-block-list\">\n<li>Dac\u0103 ave\u021bi nevoie de ajutor pentru a v\u0103 crea propriul plan de antrenament, consulta\u021bi 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><\/li>\n\n\n\n<li>Pentru cei care se antreneaz\u0103 \u00een principal de acas\u0103, avem un articol 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><\/li>\n<\/ul>\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=\"65734,65728,65629,65623,32659,28330,28332,28334,36058,36073,62749,77725\" ><\/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=\"Top_12_exercitii_pentru_partea_superioara_a_corpului_cu_setul_reglabil_de_benzi_elastice_pentru_banca_de_presa\"><\/span>Top 12 exerci\u021bii pentru partea superioar\u0103 a corpului cu setul reglabil de benzi elastice pentru banca de pres\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe l\u00e2ng\u0103 setul reglabil de benzi elastice pentru banca de pres\u0103, ve\u021bi avea nevoie de o <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a> sau un <a href=\"https:\/\/gymbeam.ro\/prosoape\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prosop<\/a> pe care s\u0103 \u00eel plasa\u021bi sub voi. \u00cenainte de a \u00eencepe antrenamentul, nu uita\u021bi s\u0103 efectua\u021bi o u\u0219oar\u0103 \u00eenc\u0103lzire (cum ar fi jogging pe loc sau s\u0103 <a href=\"https:\/\/gymbeam.ro\/coarda-de-sarit-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103ri\u021bi coarda<\/a>). Apoi, mobiliza\u021bi-v\u0103 \u00eentregul corp, concentr\u00e2ndu-v\u0103 \u00een special pe \u0219olduri \u0219i genunchi. Dup\u0103 partea principal\u0103 a antrenamentului, petrece\u021bi c\u00e2teva minute cu pu\u021bin 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. Banca de pres\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi extensorul pentru banca de pres\u0103 \u0219i ata\u0219a\u021bi-i 2-6 benzi elastice scurte. A\u0219eza\u021bi extensorul pe saltea \u0219i \u00eentinde\u021bi-v\u0103 pe el cu partea de mijloc a spatelui. Apoi ridica\u021bi m\u00e2nerele \u0219i trece\u021bi bara de antrenament prin ele. Apoi, prinde\u021bi capetele barei cu m\u00e2inile. \u00cendoi\u021bi u\u0219or picioarele \u0219i aduce\u021bi picioarele mai aproape de fesieri.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eempinge\u021bi \u00een bar\u0103 \u0219i \u00eentinde\u021bi bra\u021bele. Cu toate acestea, \u021bine\u021bi coatele u\u0219or \u00eendoite \u00een pozi\u021bia de sus. De asemenea, asigura\u021bi-v\u0103 c\u0103 antebra\u021bele sunt drepte \u0219i c\u0103 men\u021bine\u021bi coatele departe de corp. Inspira\u021bi pe m\u0103sur\u0103 ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Ap\u0103sarea pe coate are loc prea aproape de corp, mi\u0219care necontrolat\u0103, arcuire excesiv\u0103 a spatelui, 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\/05\/Bench-press.gif\" alt=\"Banca de pres\u0103 cu banda elastic\u0103\" class=\"wp-image-573517\" title=\"Banca de pres\u0103\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Flutur\u0103ri la piept<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi extensorul pentru banca de pres\u0103 \u0219i ata\u0219a\u021bi-i 2-6 benzi elastice scurte. A\u0219eza\u021bi extensorul pe saltea \u0219i \u00eentinde\u021bi-v\u0103 pe el cu partea superioar\u0103 a spatelui. Apoi, prinde\u021bi m\u00e2nerele cu m\u00e2inile u\u0219or \u00eendoite \u0219i \u00eentinde\u021bi-le \u00een afar\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u021aine\u021bi bra\u021bele \u00eentinse cu coatele u\u0219or \u00eendoite \u0219i expira\u021bi \u00een timp ce le \u00eentinde\u021bi \u00eenainte. Inspira\u021bi pe m\u0103sur\u0103 ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> \u00cendoirea excesiv\u0103 a coatelor, mi\u0219carea necontrolat\u0103, arcuirea spatelui, 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\/05\/Chest-fly.gif\" alt=\"Flutur\u0103ri la piept cu banda elastic\u0103\" class=\"wp-image-573565\" title=\"Flutur\u0103ri la piept\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Flot\u0103ri<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi extensorul pentru banca de pres\u0103 \u0219i ata\u0219a\u021bi-i 2-6 benzi elastice scurte. Apoi, a\u0219eza\u021bi-l pe partea superioar\u0103 a spatelui \u0219i prinde\u021bi m\u00e2nerele cu ambele m\u00e2ini. \u00cengenunchea\u021bi, a\u0219eza\u021bi m\u00e2nerele pe sol \u0219i trece\u021bi \u00eentr-o pozi\u021bie de plank \u00eenclinat\u0103 cu bra\u021bele extinse. Pune\u021bi palmele cu degetele r\u0103sfirate sub umeri, coatele departe de urechi, \u00eendrepta\u021bi omopla\u021bii, iar coatele ar trebui s\u0103 formeze un unghi de aproximativ 45 de grade cu corpul. \u00cencorda\u021bi trunchiul \u0219i ave\u021bi grij\u0103 s\u0103 men\u021bine\u021bi corpul \u00eentr-o linie dreapt\u0103. Evita\u021bi arcuirea spatelui, mai ales \u00een regiunea lombar\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u00een timp ce v\u0103 cobor\u00e2\u021bi \u00eentr-o flotare, av\u00e2nd grij\u0103 s\u0103 atinge\u021bi u\u0219or solul cu pieptul \u00een pozi\u021bia de jos. Apoi, expira\u021bi \u00een timp ce ap\u0103sa\u021bi \u00eentreaga suprafa\u021b\u0103 a m\u00e2inilor \u00een p\u0103m\u00e2nt, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i efectua\u021bi o alt\u0103 repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente<\/strong>: Gam\u0103 limitat\u0103 de mi\u0219care, arcuirea spatelui (mai ales \u00een regiunea lombar\u0103), omopla\u021bi instabili, coatele \u00eendreptate departe de corp.<\/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\/Push-ups.gif\" alt=\"Flot\u0103ri cu banda elastic\u0103\" class=\"wp-image-573597\" title=\"Flot\u0103ri cu banda elastic\u0103\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Ramat din \u0219ezut cu bara<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi extensorul pentru banca de pres\u0103 \u0219i ata\u0219a\u021bi-i 2-6 benzi elastice scurte. Sta\u021bi cu spatele drept \u0219i picioarele \u00eentinse. Ancora\u021bi extensorul \u00een spatele picioarelor \u0219i trece\u021bi bara de antrenament prin m\u00e2nere. Prinde\u021bi bara cu ambele m\u00e2ini din lateral. Genunchii sunt u\u0219or \u00eendoi\u021bi, spatele este \u00een curbura sa natural\u0103, umerii tra\u0219i \u00eenapoi \u0219i capul este aliniat cu coloana vertebral\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce folosi\u021bi contrac\u021bia mu\u0219chilor spatelui pentru a trage bara c\u0103tre abdomen. Coatele ar trebui s\u0103 fie \u00eendreptate \u00eenapoi \u0219i, \u00een faza final\u0103, omopla\u021bii drep\u021bi. Pute\u021bi men\u021bine aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi, inspira\u021bi \u00een timp ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eentr-un mod controlat \u0219i repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Aplecare excesiv\u0103 \u00eenainte sau \u00eenapoi, arcuirea spatelui, ridicare din umeri spre urechi, gam\u0103 limitat\u0103 de mi\u0219care, mi\u0219care de balansare.<\/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\/Seated-row-with-bar.gif\" alt=\"Ramat din \u0219ezut cu bara \u0219i banda elastic\u0103\" class=\"wp-image-573613\" title=\"Ramat din \u0219ezut cu bara\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Ramat din \u0219ezut<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi extensorul pentru banca de pres\u0103 \u0219i ata\u0219a\u021bi-i 2-6 benzi elastice scurte. Sta\u021bi cu spatele drept \u0219i picioarele \u00eentinse. Ancora\u021bi extensorul \u00een spatele picioarelor \u0219i prinde\u021bi-l cu ambele m\u00e2ini. Genunchii sunt u\u0219or \u00eendoi\u021bi, spatele este \u00een curbura sa natural\u0103, umerii tra\u0219i \u00eenapoi \u0219i capul este aliniat cu coloana vertebral\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce folosi\u021bi contrac\u021bia mu\u0219chilor spatelui pentru a trage m\u00e2nerele c\u0103tre abdomen. Coatele ar trebui s\u0103 fie \u00eendreptate \u00eenapoi \u0219i, \u00een faza final\u0103, omopla\u021bii \u00eencorda\u021bi. Pute\u021bi men\u021bine aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi, inspira\u021bi \u00een timp ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eentr-un mod controlat \u0219i repeta\u021bi exerci\u021biul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Aplecare excesiv\u0103 \u00eenainte sau \u00eenapoi, arcuirea spatelui, ridicare din umeri spre urechi, gam\u0103 limitat\u0103 de mi\u0219care, mi\u0219care de balansare.<\/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\/Seated-row-with-handles.gif\" alt=\"Ramat din \u0219ezut cu banda elastic\u0103\" class=\"wp-image-573629\" title=\"Ramat din \u0219ezut cu banda elastic\u0103\"\/><\/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\">6. Bent Over Rows<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi extensorul pentru banca de pres\u0103 \u0219i ata\u0219a\u021bi-i 2-6 benzi elastice scurte. Apoi, a\u0219eza\u021bi-l pe p\u0103m\u00e2nt \u0219i sta\u021bi pe el cu picioarele unul l\u00e2ng\u0103 cel\u0103lalt. Trece\u021bi bara prin m\u00e2nere \u0219i prinde\u021bi-o cu o prindere sub m\u00e2n\u0103, cu m\u00e2inile dep\u0103rtate aproximativ la l\u0103\u021bimea umerilor. \u00cendoi\u021bi u\u0219or genunchii \u0219i apleca\u021bi-v\u0103 \u00eenainte, p\u0103str\u00e2nd spatele \u00een curbura sa natural\u0103, umerii \u00eendrepta\u021bi \u0219i capul \u00een linie cu coloana vertebral\u0103. Dup\u0103 aceea, ridica\u021bi bara spre genunchi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce folosi\u021bi contrac\u021bia mu\u0219chilor spatelui pentru a trage bara spre \u0219olduri. Apoi, \u00eentoarce\u021bi-o spre genunchi \u00eentr-un mod controlat \u0219i continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u00eendreptarea genunchilor, \u00eenclinarea insuficient\u0103 a trunchiului \u00eenainte, 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\/05\/Standing-row.gif\" alt=\"Bent over rows cu banda elastic\u0103\" class=\"wp-image-573645\" title=\"Bent over rows cu banda elastic\u0103\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Flexii pentru bicep\u0219i<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi extensorul pentru banca de pres\u0103 \u0219i ata\u0219a\u021bi-i 2-6 benzi elastice scurte. Apoi, ancora\u021bi un cap\u0103t (m\u00e2ner) \u00een spatele piciorului. Prinde\u021bi cel\u0103lalt m\u00e2ner cu m\u00e2na pe aceea\u0219i parte. Sta\u021bi \u00een picioare \u0219i roti\u021bi bra\u021bul cu extensorul astfel \u00eenc\u00e2t palma s\u0103 fie \u00eendreptat\u0103 \u00eenainte, \u021bin\u00e2nd-o u\u0219or \u00eendoit\u0103 la cot de-a lungul corpului. \u021aine\u021bi spatele \u00een curbura sa natural\u0103, capul \u00een linie cu coloana vertebral\u0103 \u0219i umerii \u00eendrepta\u021bi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce utiliza\u021bi contrac\u021bia bicep\u0219ilor pentru a trage m\u00e2nerul spre um\u0103r. Inspira\u021bi \u00een timp ce v\u0103 \u00eentoarce\u021bi bra\u021bul \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi mi\u0219carea. \u00cencerca\u021bi s\u0103 \u021bine\u021bi cotul aproape de corp \u00een aproximativ aceea\u0219i pozi\u021bie. Dup\u0103 ce a\u021bi terminat un set, comuta\u021bi extensorul pe cel\u0103lalt picior \u0219i antrena\u021bi cel\u0103lalt bra\u021b.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coatele prea departe de corp, mi\u0219care necontrolat\u0103, arcuirea spatelui.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Bicep-curl-fix.gif\" alt=\"Flexii de bicep\u0219i cu banda elastic\u0103\" class=\"wp-image-573747\" title=\"Flexii de bicep\u0219i cu banda elastic\u0103\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Ridic\u0103ri laterale<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi extensorul pe sol \u0219i ata\u0219a\u021bi o band\u0103 elastic\u0103 lung\u0103 cu un m\u00e2ner pe fiecare parte. Sta\u021bi cu picioarele adunate \u00een centrul extensorului. Lua\u021bi c\u00e2te un m\u00e2ner \u00een fiecare m\u00e2n\u0103 \u0219i sta\u021bi drep\u021bi cu bra\u021bele u\u0219or \u00eendoite de-a lungul corpului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i efectua\u021bi o mi\u0219care controlat\u0103 ridic\u00e2nd bra\u021bele, \u021bin\u00e2nd coatele u\u0219or \u00eendoite pe tot parcursu exerci\u021biuluil. \u00cencerca\u021bi s\u0103 aduce\u021bi m\u00e2nerele p\u00e2n\u0103 la \u00een\u0103l\u021bimea umerilor sau pu\u021bin mai sus. Pute\u021bi introduce o men\u021binere de o secund\u0103 \u00een pozi\u021bia de sus. Apoi, inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eentr-un mod controlat \u0219i continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Umeri ridica\u021bi, mi\u0219care necontrolat\u0103 (sacadat\u0103), rezisten\u021b\u0103 necorespunz\u0103toare, 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\/05\/Lateral-raise.gif\" alt=\"Ridic\u0103ri laterale cu banda elastic\u0103\" class=\"wp-image-573581\" title=\"Ridic\u0103ri laterale cu banda elastic\u0103\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Ramat vertical<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi extensorul pe sol \u0219i ata\u0219a\u021bi o band\u0103 elastic\u0103 lung\u0103 cu un m\u00e2ner pe fiecare parte. Trece\u021bi bara prin m\u00e2nerele de pe fiecare parte. Sta\u021bi \u00een pozi\u021bie vertical\u0103, cu picioarele adunate \u00een centrul extensorului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i ridica\u021bi bara c\u0103tre b\u0103rbie \u00eentr-un mod controlat. Coatele ar trebui s\u0103 fie u\u0219or orientate \u00eenainte \u0219i departe de corp. Pute\u021bi include o re\u021binere de o secund\u0103 \u00een pozi\u021bia de sus. Apoi, inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eentr-un mod controlat \u0219i continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Umeri ridica\u021bi, mi\u0219care necontrolat\u0103 (sacadat\u0103), rezisten\u021b\u0103 necorespunz\u0103toare, 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\/05\/Upright-row.gif\" alt=\"Ramat vertical cu banda elastic\u0103\" class=\"wp-image-573714\" title=\"Ramat vertical cu banda elastic\u0103\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Flexii pentru tricep\u0219i<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi o band\u0103 elastic\u0103 lung\u0103 cu m\u00e2nere. A\u0219eza\u021bi-o la spate, cu un m\u00e2ner pozi\u021bionat \u00een spatele fesierilor sau \u00een spatele inferior, iar cel\u0103lalt \u00een spatele g\u00e2tului. \u021aine\u021bi bra\u021bul inferior u\u0219or \u00eendoit, iar bra\u021bul superior \u00eendoit la cot, care este \u00eendreptat lateral.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i \u00eencorda\u021bi tricepsul pentru a v\u0103 \u00eendrepta partea superioar\u0103 a bra\u021bului. Mi\u0219carea are loc \u00een primul r\u00e2nd \u00een antebra\u021b. P\u0103stra\u021bi stabil cotul \u0219i partea superioar\u0103 a bra\u021bului. Bra\u021bul inferior r\u0103m\u00e2ne static pe tot parcursul exerci\u021biului. Pute\u021bi include o re\u021binere de o secund\u0103 \u00een pozi\u021bia de sus, apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare. Dup\u0103 ce a\u021bi terminat un set, schimba\u021bi partea.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219care excesiv\u0103 la nivelul coatelor, mi\u0219care necontrolat\u0103, arcuire a spatelui inferior, 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\/05\/Triceps-extension.gif\" alt=\"Flexii pentru tricep\u0219i cu banda elastic\u0103\" class=\"wp-image-573661\" title=\"Flexii pentru tricep\u0219i cu banda elastic\u0103\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Extensii tricep\u0219i<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi extensorul pentru banca de pres\u0103 \u0219i deta\u0219a\u021bi toate benzile scurte. Apoi, ata\u0219a\u021bi o band\u0103 elastic\u0103 lung\u0103 cu un m\u00e2ner pe fiecare parte. Ancora\u021bi extensorul pe un suport \u0219i trece\u021bi bara de antrenament prin m\u00e2nere. Sta\u021bi cu fa\u021ba la bar\u0103 \u0219i prinde\u021bi-o cu o prindere deasupra m\u00e2inii, dep\u0103rt\u00e2nd m\u00e2inile aproximativ la l\u0103\u021bimea umerilor sau chiar mai \u00eengust. \u021aine\u021bi picioarele u\u0219or \u00eendoite \u0219i apleca\u021bi-v\u0103 u\u0219or \u00eenainte. Privi\u021bi \u00eenainte, umerii \u00eendrepta\u021bi \u0219i omopla\u021bii drep\u021bi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i folosi\u021bi contrac\u021bia tricepsului pentru a trage bara c\u0103tre coapse p\u00e2n\u0103 c\u00e2nd bra\u021bele sunt complet extinse. Ad\u0103uga\u021bi o men\u021binere de 1-2 secunde \u00een pozi\u021bia de jos. Apoi, inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eentr-un mod controlat \u0219i continua\u021bi cu urm\u0103toarea repetare. \u021aine\u021bi coatele aproape de corp pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219care excesiv\u0103 la nivelul coatelor, coatele \u00eendreptate spre corp, arcuirea spatelui, supra\u00eencordarea umerilor \u0219i a mu\u0219chilor pieptului, mi\u0219care necontrolat\u0103, gam\u0103 limitat\u0103 de mi\u0219care, selec\u021bie inadecvat\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\/05\/Triceps-press-1.gif\" alt=\"Extensii tricep\u0219i cu banda elastic\u0103\" class=\"wp-image-573731\" title=\"Extensii tricep\u0219i cu banda elastic\u0103\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Face Pull<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Lua\u021bi etensorul pentru banca de pres\u0103 \u0219i deta\u0219a\u021bi toate benzile scurte. Apoi, ata\u0219a\u021bi o band\u0103 elastic\u0103 lung\u0103 cu un m\u00e2ner pe fiecare parte. Ancora\u021bi extensorul pe partea lateral\u0103 a suportului aproximativ la \u00een\u0103l\u021bimea pieptului. Prinde\u021bi m\u00e2nerele cu m\u00e2inile \u0219i pozi\u021biona\u021bi-v\u0103 la o anumit\u0103 distan\u021b\u0103 de suport, permi\u021b\u00e2nd benzilor s\u0103 se \u00eentind\u0103 u\u0219or. \u021aine\u021bi picioarele u\u0219or \u00eendoite \u0219i apleca\u021bi-v\u0103 pu\u021bin \u00eenainte. Men\u021bine\u021bi o curbur\u0103 natural\u0103 a spatelui, umerii \u00eendrepta\u021bi, capul \u00een linie cu coloana vertebral\u0103 \u0219i privi\u021bi spre p\u0103m\u00e2nt. \u00centinde\u021bi-v\u0103 bra\u021bele \u00eenainte cu coatele u\u0219or \u00eendoite.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce trage\u021bi m\u00e2nerele spre umeri \u00eentr-un mod controlat. Pe l\u00e2ng\u0103 umeri, concentra\u021bi-v\u0103 pe \u00eencordarea mu\u0219chilor dintre omopla\u021bi. P\u0103stra\u021bi coatele la aceea\u0219i \u00een\u0103l\u021bime cu umerii. Pute\u021bi include o re\u021binere de 1-2 secunde la sf\u00e2r\u0219itul tragerii. Apoi reveni\u021bi u\u0219or la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Umeri ridica\u021bi, mi\u0219care necontrolat\u0103, rezisten\u021b\u0103 necorespunz\u0103toare.<\/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\/Face-pull.gif\" alt=\"Face pull cu banda elastic\u0103\" class=\"wp-image-573549\" title=\"Face pull cu banda elastic\u0103\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_puteti_afla_suplimentar\"><\/span>Ce pute\u021bi afla suplimentar?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 sunte\u021bi \u00een c\u0103utare de exerci\u021bii pentru piept folosind greut\u0103\u021bi conven\u021bionale, le pute\u021bi g\u0103si \u00een articolul nostru: <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\"><strong>7 Cele mai bune exerci\u021bii pentru piept<\/strong><\/a>.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi s\u0103 face\u0219i un antrenament pentru spate conform articolului: <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\"><strong>9 Cele mai bune exerci\u021bii fizice pentru mu\u0219chii spatelui.<\/strong><\/a><\/li>\n\n\n\n<li>Ad\u0103ugarea celor <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-triceps-si-muschii-antebratului\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">10 Cele mai bune exerci\u021bii pentru triceps<\/a><\/strong> \u0219i <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\"><strong>8 Cele mai eficente exerci\u021bii pentru biceps<\/strong><\/a> \u00een antrenamentele voastre pentru bra\u021be merit\u0103 cu siguran\u021b\u0103.<\/li>\n\n\n\n<li>Dac\u0103 scopul vostru este dezvoltarea masei musculare, nu trebuie s\u0103 rata\u021bi articolul urm\u0103tor: <a href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-de-nutritie-si-antrenament-pentru-o-dezvoltare-musculara-maxima\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 sfaturi de nutri\u021bie \u0219i antrenament pentru o dezvoltare muscular\u0103 maxim\u0103<\/strong><\/a>.<\/li>\n\n\n\n<li>Dac\u0103 sunte\u021bi interesa\u021bi s\u0103 crea\u021bi un plan de mas\u0103 adaptat obiectivelor voastre, ve\u021bi g\u0103si totul \u00een articolul nostru: Un plan de mas\u0103 adaptat: <a href=\"https:\/\/gymbeam.ro\/blog\/plan-de-masa-personalizat-ghid-complet-pentru-planificarea-alimentatiei-pe-baza-caloriilor-si-macronutrientilor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Plan de mas\u0103 personalizat: Ghid complet pentru planificarea alimenta\u021biei pe baza caloriilor \u0219i a macronutrien\u021bilor<\/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>Setul reglabil de benzi elastice pentru banca de pres\u0103 este un instrument fantastic pentru un <strong>antrenament de \u00eenalt\u0103 calitate pentru partea superioar\u0103 a corpului<\/strong>, pe care \u00eel pute\u021bi face de acas\u0103 sau \u00een parcul de antrenament stradal. Este potrivit at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru sportivii avansa\u021bi care doresc s\u0103-\u0219i condimenteze antrenamentul. Ve\u021bi ob\u021bine cele mai bune rezultate <strong>introduc\u00e2nd aceste exerci\u021bii \u00een rutina voastr\u0103 de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, sus\u021binute de odihn\u0103 corespunz\u0103toare \u0219i o alimenta\u021bie echilibrat\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 r\u0103sp\u00e2ndi\u021bi inspira\u021bia pentru a v\u0103 antrena cu benzile elastice.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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>Setul reglabil de benzi elastice pentru banca de pres\u0103 este un instrument fitness inovator, ideal pentru un antrenament de calitate de acas\u0103. \u00cen acest articol, ve\u021bi g\u0103si cele mai eficiente exerci\u021bii pentru partea superioar\u0103 a corpului.<\/p>\n","protected":false},"author":129,"featured_media":573490,"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":[7106,7484,7118,6410],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-577910","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","10":"tag-benzi-elastice","11":"tag-exercitii","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>Top 12 exerci\u021bii pentru partea superioar\u0103 a corpului cu setul reglabil de benzi elastice pentru banca de pres\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 v\u0103 antrena\u021bi cu benzile elastice reglabile pentru banca de pres\u0103? 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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\/577910","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=577910"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/577910\/revisions"}],"predecessor-version":[{"id":578378,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/577910\/revisions\/578378"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/573490"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=577910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=577910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=577910"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=577910"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=577910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}