{"id":598919,"date":"2024-07-08T12:52:14","date_gmt":"2024-07-08T10:52:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=598919"},"modified":"2024-07-08T12:52:19","modified_gmt":"2024-07-08T10:52:19","slug":"exercitii-pentru-muschii-hamstring-cum-sa-intariti-muschii-din-spatele-coapselor","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/exercitii-pentru-muschii-hamstring-cum-sa-intariti-muschii-din-spatele-coapselor\/","title":{"rendered":"8 cele mai bune exerci\u021bii pentru ischiogambieri: cum s\u0103 v\u0103 tonifia\u021bi partea din spate a coapselor?"},"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\/exercitii-pentru-muschii-hamstring-cum-sa-intariti-muschii-din-spatele-coapselor\/#Care_este_functia_muschilor_ischiogambieri\" title=\"Care este func\u021bia mu\u0219chilor ischiogambieri?\">Care este func\u021bia mu\u0219chilor ischiogambieri?<\/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\/exercitii-pentru-muschii-hamstring-cum-sa-intariti-muschii-din-spatele-coapselor\/#Cum_va_puteti_intari_ischiogambierii\" title=\"Cum v\u0103 pute\u021bi \u00eent\u0103ri ischiogambierii?\">Cum v\u0103 pute\u021bi \u00eent\u0103ri ischiogambierii?<\/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\/exercitii-pentru-muschii-hamstring-cum-sa-intariti-muschii-din-spatele-coapselor\/#8_cele_mai_eficiente_exercitii_pentru_ischiogambieri\" title=\"8 cele mai eficiente exerci\u021bii pentru ischiogambieri\">8 cele mai eficiente exerci\u021bii pentru ischiogambieri<\/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\/exercitii-pentru-muschii-hamstring-cum-sa-intariti-muschii-din-spatele-coapselor\/#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-5\" href=\"https:\/\/gymbeam.ro\/blog\/exercitii-pentru-muschii-hamstring-cum-sa-intariti-muschii-din-spatele-coapselor\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ischiogambierii sau mu\u0219chii din spatele coapselor sunt adesea neglija\u021bi \u00een timpul antrenamentelor. Oamenii de obicei nu le acord\u0103 at\u00e2t de mult\u0103 aten\u021bie precum fesierilor sau p\u0103r\u021bii din fa\u021b\u0103 a coapselor, ceea ce este p\u0103cat. Neglij\u00e2ndu-le, pierde\u021bi multe beneficii, cum ar fi <strong>picioare perfect simetrice<\/strong> \u0219i <strong>performan\u021be sportive \u00eembun\u0103t\u0103\u021bite<\/strong>. A\u0219adar, cum pute\u021bi \u00eent\u0103ri eficient ischiogambierii? Cea mai bun\u0103 modalitate este prin antrenamentul de for\u021b\u0103 care include <strong>exerci\u021bii eficiente pentru partea din spate a coapselor<\/strong>. \u00cen articolul nostru de ast\u0103zi, vom prezenta c\u00e2teva dintre cele mai eficiente exerci\u021bii pentru ischiogambieri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_functia_muschilor_ischiogambieri\"><\/span>Care este func\u021bia mu\u0219chilor ischiogambieri?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Termenul \u201eischiogambieri\u201d se refer\u0103 la mu\u0219chii de pe spatele coapsei. Ace\u0219tia includ <strong>mu\u0219chii biceps femural, semitendinos \u0219i semimembranos<\/strong>. \u00cent\u0103rirea acestor mu\u0219chi nu este important\u0103 doar pentru culturi\u0219tii care urm\u0103resc un fizic simetric; \u0219i alerg\u0103torii \u0219i al\u021bi sportivi beneficiaz\u0103, de asemenea, de ischiogambieri bine dezvolta\u021bi. Ace\u0219ti mu\u0219chi joac\u0103 un rol esen\u021bial \u00een mi\u0219care, permi\u021b\u00e2nd <strong>flexia genunchiului<\/strong> \u0219i contribuind la <strong>extensia \u0219oldului<\/strong>. Ace\u0219tia exceleaz\u0103 \u00een <strong>mi\u0219c\u0103ri dinamice,<\/strong> ceea ce \u00eenseamn\u0103 c\u0103, av\u00e2nd ischiogambierii mai puternici, acest lucru v\u0103 va ajuta s\u0103 <strong>s\u0103ri\u021bi mai sus<\/strong> \u0219i s\u0103 <strong>alerga\u021bi mai repede<\/strong>. <sup><mark><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/mark><\/sup><\/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_va_puteti_intari_ischiogambierii\"><\/span>Cum v\u0103 pute\u021bi \u00eent\u0103ri ischiogambierii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ischiogambierii sunt implica\u021bi \u00een exerci\u021bii comune pentru picioare, cum ar fi <a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genuflexiuni<\/a>, <a href=\"https:\/\/gymbeam.ro\/blog\/cum-se-fac-corect-genuflexiunile-si-fandarile\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fand\u0103ri<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/indreptari-ce-greseli-faceti-cel-mai-des-si-cum-sa-le-evitati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">deadlifting<\/a>, dar nu precum partea din fa\u021b\u0103 a coapselor (cvadriceps) sau fesierii. Pentru a viza \u00een mod specific ischiogambierii, trebuie introduse diferite exerci\u021bii. Ace\u0219ti mu\u0219chi sunt intens activa\u021bi \u00een timpul mi\u0219c\u0103rilor care permit <strong>o gam\u0103 complet\u0103 de mi\u0219care de la extensie la flexie<\/strong>. Aceasta include <strong>deadliftul rom\u00e2nesc, flexia picioarelor, hiperextensiile<\/strong> \u0219i alte exerci\u021bii enumerate mai jos. <sup><mark>[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odat\u0103 ce st\u0103p\u00e2ni\u021bi tehnica corect\u0103 pentru aceste exerci\u021bii, este timpul s\u0103 <strong>cre\u0219te\u021bi treptat sarcina cu greutatea<\/strong> folosind o <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">halter\u0103<\/a>, <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> 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>. Acest lucru nu numai c\u0103 va spori puterea acestui grup de mu\u0219chi, dar va avea ca rezultat \u0219i <strong>mu\u0219chi mai defini\u021bi. Planificarea corect\u0103 a antrenamentului<\/strong> este, de asemenea, esen\u021bial\u0103 pentru ob\u021binerea rezultatelor dorite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 planifica\u021bi un antrenament pentru ischiogambieri?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pute\u021bi crea cu u\u0219urin\u021b\u0103 un antrenament de sal\u0103 pentru coapse \u0219i gambe folosind exerci\u021biile enumerate.<\/li>\n\n\n\n<li><p>Pentru \u00eenceput, alege\u021bi doar <strong>2-3 exerci\u021bii<\/strong> pentru fiecare grup\u0103 muscular\u0103 \u0219i introduce\u021bi-le \u00een rutina de antrenament de <strong>2-3 ori<\/strong> pe s\u0103pt\u0103m\u00e2n\u0103.<\/p><\/li>\n\n\n\n<li><p>Str\u0103dui\u021bi-v\u0103 s\u0103 face\u021bi <strong>exerci\u021bii prin \u00eentreaga gam\u0103 de mi\u0219c\u0103ri<\/strong> \u0219i include\u021bi exerci\u021bii de \u00eentindere pentru ischiogambieri pentru a-i men\u021bine flexibili \u0219i supli.<\/p><\/li>\n\n\n\n<li><p>Efectua\u021bi fiecare exerci\u021biu \u00een 3 <strong>seturi de lucru<\/strong>, urm\u0103rind <strong>8-12 repet\u0103ri<\/strong> per set. <sup><mark class=\"has-inline-color has-orange-color\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\">[4\u20135]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>\u00cen acest caz, sarcina ar trebui s\u0103 fie de aproximativ <strong>60-75% din 1 RM<\/strong> (maximum o repetare). <sup><mark class=\"has-inline-color has-orange-color\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\">[4\u20135]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>Pute\u021bi introduce antrenamentul ischiogambierilor fie separat cu alte grupe de mu\u0219chi, fie ca parte a unui <strong>antrenament complet pentru partea inferioar\u0103 a corpului.<\/strong><\/p><\/li>\n\n\n\n<li><p>Re\u021bine\u021bi c\u0103 recuperarea complet\u0103 a mu\u0219chilor dup\u0103 antrenamentul de for\u021b\u0103 dureaz\u0103 de obicei aproximativ 24-72 de ore. Planifica\u021bi-v\u0103 antrenamentele \u00een consecin\u021b\u0103, \u021bin\u00e2nd cont de timpul necesar recuper\u0103rii. <sup><mark class=\"has-inline-color has-orange-color\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p><\/li>\n<\/ul>\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><p>Dac\u0103 dori\u021bi s\u0103 crea\u021bi antrenamente care ofer\u0103 rezultate, asigura\u021bi-v\u0103 c\u0103 urma\u021bi ghidul nostru intitulat: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate pentru sal\u0103?<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p>Articolul \u201e<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/\" target=\"_blank\" 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>\u201d <span style=\"font-size: revert; font-family: -apple-system, BlinkMacSystemFont, &quot;Segoe UI&quot;, Roboto, &quot;Helvetica Neue&quot;, Arial, &quot;Noto Sans&quot;, &quot;Liberation Sans&quot;, sans-serif, &quot;Apple Color Emoji&quot;, &quot;Segoe UI Emoji&quot;, &quot;Segoe UI Symbol&quot;, &quot;Noto Color Emoji&quot;;\">v\u0103 va ajuta s\u0103 alege\u021bi greutatea corespunz\u0103toare \u00een func\u021bie de obiectivele voastre. \u00cen plus, pute\u021bi g\u0103si num\u0103rul ideal de repet\u0103ri \u00een articolul nostru: <\/span><a href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>C\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru a pierde \u00een greutate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg\" alt=\"Cum s\u0103 v\u0103 antrena\u021bi ischiogambierii?\" class=\"wp-image-577517\" title=\"Cum s\u0103 v\u0103 antrena\u021bi ischiogambierii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_cele_mai_eficiente_exercitii_pentru_ischiogambieri\"><\/span>8 cele mai eficiente exerci\u021bii pentru ischiogambieri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Urm\u0103toarele exerci\u021bii sunt <strong>ideale pentru sal\u0103<\/strong>, dar dac\u0103 ave\u021bi acas\u0103 o <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\">halter\u0103<\/a> 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<\/a>, o <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> sau un <a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, majoritatea le pute\u021bi face din confortul casei voastre. \u00cencepe\u021bi prin a v\u0103 \u00eenc\u0103lzi pe un <a href=\"https:\/\/gymbeam.ro\/aparat-de-vaslit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aparat de v\u00e2sle<\/a>, prin s\u0103ritul la <a href=\"https:\/\/gymbeam.ro\/coarde-de-sarit\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coard\u0103<\/a> sau prin s\u0103rituri cu genunchii la piept. Apoi trece\u021bi la mobilizarea \u00eentregului corp, concentr\u00e2ndu-v\u0103 pe <strong>\u0219olduri, genunchi<\/strong> \u0219i <strong>glezne.<\/strong> Dup\u0103 aceea, trece\u021bi la partea principal\u0103 a antrenamentului.<\/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. 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. Prinde\u021bi bara cu ambele m\u00e2ini dep\u0103rtate aproximativ la l\u0103\u021bimea umerilor. Sta\u021bi drep\u021bi, \u021bin\u00e2nd bara cu bra\u021bele \u00eentinse \u00een fa\u021ba coapselor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u00een timp ce v\u0103 mi\u0219ca\u021bi \u0219oldurile \u00eenapoi, aplec\u00e2ndu-v\u0103 \u00eenainte \u00eentr-un mod controlat. Bara ar trebui s\u0103 stea aproape de picioare, urm\u0103rind s\u0103 o cobor\u00e2\u021bi p\u00e2n\u0103 la glezne. \u021aine\u021bi spatele \u00een curbura sa natural\u0103 \u0219i capul \u00een linie cu coloana vertebral\u0103. Apoi, prin contrac\u021bia ischiogambierilor \u0219i fesierilor, expira\u021bi \u0219i \u00eendrepta\u021bi-v\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, spate rotunjit, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Romanian-ddlft.gif\" alt=\"Cum se efectueaz\u0103 deadliftul rom\u00e2nesc?\" class=\"wp-image-577421\" title=\"Cum se efectueaz\u0103 deadliftul rom\u00e2nesc?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Deadlift rom\u00e2nesc cu gantere<\/h4>\n\n\n\n<p>Pentru acest exerci\u021biu, pute\u021bi \u00eenlocui haltera \u0219i cu o pereche de gantere. \u021aine\u021bi-le cu bra\u021bele \u00eentinse \u00een fa\u021ba coapselor \u0219i continua\u021bi exerci\u021biul \u00een acela\u0219i mod ca \u0219i cu haltera.<\/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=\"7185,28794,68977,86527,86527,86527,74602,53680,64681,64681,64675,49009,61885\" ><\/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<h3 class=\"wp-block-heading\">2. Good Morning<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi haltera, fie desc\u0103rcat\u0103, fie \u00eenc\u0103rcat\u0103, pe un <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\">suport<\/a> la aproximativ \u00een\u0103l\u021bimea claviculei. Sta\u021bi sub bar\u0103 cu picioarele dep\u0103rtate aproximativ la l\u0103\u021bimea umerilor. A\u0219eza\u021bi haltera pe partea din spate a g\u00e2tului \u0219i prinde\u021bi-o cu ambele m\u00e2ini l\u00e2ng\u0103 umeri, cu coatele \u00eendreptate \u00een jos. \u00cencorda\u021bi-v\u0103 trunchiul, ridica\u021bi bara de pe suport \u0219i face\u021bi un pas \u00eenapoi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u00een timp ce v\u0103 mi\u0219ca\u021bi \u0219oldurile \u00eenapoi, aplec\u00e2ndu-v\u0103 \u00eenainte \u00eentr-un mod controlat. Pute\u021bi \u00eendoi u\u0219or genunchii \u00een timp ce face\u021bi acest lucru. Alege\u021bi ad\u00e2ncimea \u00eendoirii pentru a men\u021bine curbura natural\u0103 a coloanei vertebrale. Expira\u021bi \u0219i \u00eendrepta\u021bi-v\u0103 u\u0219or \u00eencord\u00e2nd fesierii \u0219i ischiogambierii. Apoi, continua\u021bi cu urm\u0103toarea repetare. Dup\u0103 finalizarea setului, \u00eentoarce\u021bi haltera \u00een suport.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, spate rotunjit, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Good-morning.gif\" alt=\"Cum se efectueaz\u0103 good morning?\" class=\"wp-image-577373\" title=\"Cum se efectueaz\u0103 good morning?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Good Morning cu powerbag <\/h4>\n\n\n\n<p>De asemenea, pute\u021bi efectua acest exerci\u021biu cu un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sac-antrenament-cu-apa-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sac cu ap\u0103<\/a> sau un <a href=\"https:\/\/gymbeam.ro\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> standard. A\u0219eza\u021bi-l pe spate similar cu haltera \u0219i executa\u021bi mi\u0219carea \u00een acela\u0219i mod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 ave\u021bi un powerbag sau \u00eel folosi\u021bi la sal\u0103, cu siguran\u021b\u0103 ve\u021bi fi interesa\u021bi de alte exerci\u021bii eficiente, pe care le pute\u021bi g\u0103si \u00een articolul nostru intitulat: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/top-15-exercitii-pentru-intregul-corp-cu-powerbagul\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Top 15 exerci\u021bii pentru \u00eentregul corpul cu powerbagul<\/a><\/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\">3. Sumo 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 <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<\/a>, cu picioarele mai late dec\u00e2t nivelul umerilor. \u00cendrepta\u021bi-v\u0103 degetele de la picioare \u0219i genunchii spre exterior. \u00cendoi\u021bi genunchii \u0219i apleca\u021bi-v\u0103 \u00eenainte spre halter\u0103, \u021bin\u00e2ndu-v\u0103 spatele \u00een curbura sa natural\u0103 \u0219i capul aliniat cu coloana vertebral\u0103. Prinde\u021bi haltera cu ambele m\u00e2ini folosind o prindere \u00een sus sau alternativ (o m\u00e2n\u0103 deasupra, cealalt\u0103 dedesubt). L\u0103\u021bimea de prindere este la aproximativ l\u0103\u021bimea umerilor sau pu\u021bin mai \u00eengust\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u0219i apoi expira\u021bi \u00een timp ce v\u0103 \u00eendrepta\u021bi treptat cu \u00eencordarea mu\u0219chilor picioarelor (cvadriceps \u0219i fesieri). \u00cencepe\u021bi prin a v\u0103 \u00eendrepta genunchii mai \u00eent\u00e2i, apoi extinde\u021bi-v\u0103 u\u0219or trunchiul. Haltera ar trebui s\u0103 se mi\u0219te aproape de picioare pe m\u0103sur\u0103 ce urca\u021bi. Continua\u021bi imediat cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Spate rotunjit, mi\u0219care necontrolat\u0103, gam\u0103 limitat\u0103 de mi\u0219care, sarcin\u0103 necorespunz\u0103toare.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Sumo-ddlft.gif\" alt=\"Cum se efectueaz\u0103 sumo deadlift?\" class=\"wp-image-577437\" title=\"Cum se efectueaz\u0103 sumo deadlift?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Sumo Deadlift cu gantera<\/h4>\n\n\n\n<p>\u00cen loc de o halter\u0103, pute\u021bi folosi \u0219i o pereche de <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\">gantere<\/a> pentru a efectua sumo deadlift. \u021aine\u021bi-le cu bra\u021bele \u00eentinse \u00een fa\u021ba \u0219oldurilor. Le pute\u021bi pozi\u021biona fie cu pl\u0103cile de greut\u0103\u021bi una \u00een fa\u021ba celeilalte, fie cu m\u00e2nerele paralele. Apoi proceda\u021bi la efectuarea exerci\u021biului \u00een acela\u0219i mod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">b. Sumo Deadlift cu kettlebell <\/h4>\n\n\n\n<p>De asemenea, pute\u021bi efectua sumo deadlift cu dou\u0103 <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>-uri. A\u0219eza\u021bi-le pe p\u0103m\u00e2nt unul l\u00e2ng\u0103 altul, \u00eentre picioare. Picioarele ar trebui s\u0103 fie mai late dec\u00e2t l\u0103\u021bimea umerilor, cu degetele de la picioare \u0219i genunchii \u00eendrepta\u021bi spre exterior. Apoi prinde\u021bi ambele kettlebell-uri \u0219i efectua\u021bi exerci\u021biul \u00een acela\u0219i mod ca \u0219i cu o halter\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Extensie nordica a ischiogambierilor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi o halter\u0103 pe p\u0103m\u00e2nt \u0219i \u00eenc\u0103rca\u021bi-o cu suficiente <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/placa-iron-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u0103ci de greut\u0103\u021bi<\/a> pentru a v\u0103 sus\u021bine greutatea corporal\u0103. \u00cengenunchea\u021bi \u00een spatele barei cu spatele \u0219i gleznele pozi\u021bionate sub ea. Pentru un plus de confort, pute\u021bi plasa o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea de exerci\u021bii<\/a> pliatp pe jum\u0103tate sau <a href=\"https:\/\/gymbeam.ro\/saltea-pentru-abdomene-abmat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">salteaua AB<\/a> sub genunchi. Dac\u0103 nu ave\u021bi o halter\u0103 cu suficiente pl\u0103ci de greut\u0103\u021bi, pute\u021bi s\u0103 v\u0103 b\u0103ga\u021bi picioarele sub un suport robust sau pute\u021bi cere unui partener s\u0103 v\u0103 \u021bin\u0103 ferm de glezne. \u021aine\u021bi spatele \u00een curbura sa natural\u0103 \u0219i \u00eendoi\u021bi bra\u021bele de la coate \u00een fa\u021ba pieptului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eencepe\u021bi s\u0103 v\u0103 cobor\u00e2\u021bi la sol c\u00e2t mai \u00eencet posibil, p\u00e2n\u0103 c\u00e2nd ajunge\u021bi \u00eentr-o pozi\u021bie de \u00eempingere, sim\u021bind o \u00eencordare puternic\u0103 \u00een ischiogambieri pe tot parcursul mi\u0219c\u0103rii. Apoi, \u00eempinge\u021bi de pe sol \u0219i inspira\u021bi \u00een timp ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103. Continua\u021bi imediat cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219care necontrolat\u0103, \u00eencordare necorespunz\u0103toare a ischiogambierilor.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Nordic-Hamstring-Curl.gif\" alt=\"Cum se efectueaz\u0103 flexia nordic\u0103 a ischiogambierilor?\" class=\"wp-image-577405\" title=\"Cum se efectueaz\u0103 flexia nordic\u0103 a ischiogambierilor?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kettlebell Swing<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele dep\u0103rtate aproximativ la l\u0103\u021bimea umerilor. Prinde\u021bi <a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>-ul cu ambele bra\u021be \u00eentinse \u0219i \u021bine\u021bi-l \u00een fa\u021ba corpului. P\u0103stra\u021bi-v\u0103 spatele drept \u0219i umerii tra\u0219i \u00een jos pe tot parcursul exerci\u021biului, \u00cencorda\u021bi-v\u0103 trunchiul \u0219i men\u021bine\u021bi privirea \u00eenainte.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u00een timp ce v\u0103 apleca\u021bi u\u0219or \u00eenainte, \u00eendoi\u021bi u\u0219or genunchii \u0219i pune\u021bi kettlebellul \u00eentre picioare. Expira\u021bi \u00een timp ce v\u0103 \u00eencorda\u021bi fesierii \u0219i ischiogambierii, balans\u00e2nd cu for\u021b\u0103 kettlebellul \u00eenainte, p\u00e2n\u0103 la \u00een\u0103l\u021bimea ochilor. Reveni\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> Rotunjirea sau arcuirea excesiv\u0103 a spatelui, genunchi pr\u0103bu\u0219i\u021bi spre interior, \u00eencordare insuficient\u0103 a membrelor inferioare.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Kettlebell-swing.gif\" alt=\"Cum se efectueaz\u0103 kettlebell swing?\" class=\"wp-image-577389\" title=\"Cum se efectueaz\u0103 kettlebell swing?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Kettlebell Swing cu un singur bra\u021b<\/h4>\n\n\n\n<p>Pute\u021bi efectua balans\u0103ri cu kettlebellul cu fiecare m\u00e2n\u0103 separat. Prinde\u021bi kettlebellul cu o m\u00e2n\u0103, \u021bine\u021bi cealalt\u0103 m\u00e2n\u0103 \u00eentins\u0103 lateral \u0219i efectua\u021bi exerci\u021biul la fel ca \u0219i cu ambele m\u00e2ini. Dup\u0103 ce a\u021bi terminat un set, schimba\u021bi m\u00e2inile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021bii suplimentare eficiente cu kettlebellul pot fi g\u0103site \u00een articolul nostru intitulat: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 cele mai bune exerci\u021bii pentru fese \u0219i picioare cu kettlebell.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Flexii ale ischiogambierilor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Regla\u021bi greutatea corespunz\u0103toare a ma\u0219inii. Apoi \u00eentinde\u021bi-v\u0103 cu fa\u021ba \u00een jos pe banc\u0103 \u0219i pune\u021bi-v\u0103 picioarele pe suporturile pentru role, asigur\u00e2ndu-v\u0103 c\u0103 sunt pozi\u021bionate \u00eentre gambe \u0219i c\u0103lc\u00e2i. Regla\u021bi-le \u00een\u0103l\u021bimea \u0219i pozi\u021bia \u00een func\u021bie de ma\u0219ina voastr\u0103 specific\u0103 \u0219i de preferin\u021bele personale. Prinde\u021bi m\u00e2nerele cu m\u00e2inile.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eencorda\u021bi mu\u0219chii din spatele coapselor pentru a trage c\u0103lc\u00e2iele spre fesieri. \u00cen aceast\u0103 pozi\u021bie, pute\u021bi include o re\u021binere de 1-2 secunde, apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Evita\u021bi blocarea genunchilor atunci c\u00e2nd v\u0103 extinde\u021bi picioarele. Continua\u021bi imediat cu urm\u0103toarea repetare. Pe tot parcursul, urm\u0103ri\u021bi s\u0103 v\u0103 men\u021bine\u021bi pelvisul ap\u0103sat pe banc\u0103 \u0219i s\u0103 evita\u021bi s\u0103 v\u0103 arcui\u021bi spatele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, arcuirea spatelui inferior, ridicarea bazinului, sarcin\u0103 excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Lying-hamstring-curl.gif\" alt=\"Cum se efectueaz\u0103 flexiile ischiogambierilor?\n\" class=\"wp-image-577540\" title=\"Cum se efectueaz\u0103 flexiile ischiogambierilor?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Alte variante ale exerci\u021biului:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Flexii pentru picioare cu gantere din culcat<\/h4>\n\n\n\n<p>Pute\u021bi efectua acest exerci\u021biu \u0219i f\u0103r\u0103 ma\u0219in\u0103. Utiliza\u021bi o banc\u0103 de greut\u0103\u021bi <a href=\"https:\/\/gymbeam.ro\/banca-plata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plat\u0103<\/a> sau <a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">reglabil\u0103<\/a> \u0219i o ganter\u0103. A\u0219eza\u021bi gantera pe podea la un cap\u0103t al b\u0103ncii. \u00centinde\u021bi-v\u0103 cu fa\u021ba \u00een jos pe banc\u0103 \u0219i prinde\u021bi marginile cu m\u00e2inile. \u021aine\u021bi haltera \u00eentre picioare. Expira\u021bi \u00een timp ce ridica\u021bi c\u0103lc\u00e2iele spre fesieri. Dac\u0103 bazinul vostru se ridic\u0103 \u00een timpul acestei mi\u0219c\u0103ri, pute\u021bi plasa un <a href=\"https:\/\/gymbeam.ro\/prosoape\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prosop<\/a> rulat sau o <a href=\"https:\/\/gymbeam.ro\/rola-de-exercitii-half-round-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rol\u0103<\/a> mai mic\u0103 dedesubt pentru sprijin.<\/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\">7. Leg Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Seta\u021bi greutatea corespunz\u0103toare pe ma\u0219ina de pres\u0103 pentru picioare. A\u0219eza\u021bi-v\u0103 pe banc\u0103, sprijini\u021bi-v\u0103 spatele de sp\u0103tar \u0219i prinde\u021bi m\u00e2nerele de l\u00e2ng\u0103 voi cu m\u00e2inile. Dup\u0103 aceea, ridica\u021bi picioarele \u0219i a\u0219eza\u021bi-v\u0103 picioarele, care ar trebui s\u0103 fie dep\u0103rtate la l\u0103\u021bimea umerilor, pe platform\u0103. Preg\u0103ti\u021bi-v\u0103 pentru prima repetare \u0219i elibera\u021bi \u00eencuietorile de siguran\u021b\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cendoi\u021bi \u00eencet genunchii \u0219i cobor\u00e2\u021bi platforma spre voi. Atunci c\u00e2nd genunchii sunt aproape de piept, expira\u021bi \u0219i \u00eempinge\u021bi platforma cu picioarele. Continua\u021bi p\u00e2n\u0103 c\u00e2nd picioarele sunt aproape complet extinse. Ave\u021bi grij\u0103 s\u0103 nu v\u0103 ridica\u021bi spatele de pe banc\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, genunchi care se pr\u0103bu\u0219esc spre interior, ridicarea spatelui de pe sp\u0103tar, sarcin\u0103 excesiv\u0103 sau insuficient\u0103.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Leg-press.gif\" alt=\"Cum se efectueaz\u0103 leg press?\" class=\"wp-image-577469\" title=\"Cum se efectueaz\u0103 leg press?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hiperextensie<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 cu fa\u021ba \u00een jos pe un scaun de hiperextensie sau unul roman cu \u0219oldurile aliniate cu marginea superioar\u0103 a suportului. Ag\u0103\u021ba\u021bi-v\u0103 picioarele sub suporturi pentru picioare, \u00eencruci\u0219a\u021bi-v\u0103 bra\u021bele peste piept \u0219i men\u021bine\u021bi o curbur\u0103 natural\u0103 a spatelui.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u00een timp ce v\u0103 cobor\u00e2\u021bi \u00eencet, f\u0103r\u0103 a v\u0103 rotunji spatele. Expira\u021bi \u0219i apoi, prin \u00eencordarea fesierilor, ischiogambierilor \u0219i mu\u0219chilor spatelui, reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Ave\u021bi grij\u0103 s\u0103 evita\u021bi arcuirea excesiv\u0103 a spatelui \u00een aceast\u0103 pozi\u021bie. Pute\u021bi include o men\u021binere de 1-2 secunde \u00een partea de sus \u00eenainte de a continua cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Varia\u021bie avansat\u0103:<\/strong> Pute\u021bi face exerci\u021biul mai solicitant \u021bin\u00e2nd o greutate, cum ar fi o <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\">plac\u0103 de greut\u0103\u021bi<\/a>, gantere 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> mai mic \u00een fa\u021ba pieptului cu bra\u021bele.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Mi\u0219care excesiv\u0103 \u00een pozi\u021bia de sus, mi\u0219care de balansare.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Back-extensions.gif\" alt=\"Cum se efectueaz\u0103 hiperextensia?\" class=\"wp-image-577453\" title=\"Cum se efectueaz\u0103 hiperextensia?\"\/><\/figure>\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 unui antrenament complet pentru coapse \u0219i gambe, ve\u021bi g\u0103si exerci\u021bii eficiente \u00een articolul nostru intitulat: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-picioarelor-coapsele-hamstring-si-gambele\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 cele mai bune exerci\u021bii pentru coapse \u0219i gambe<\/a><\/strong>.<\/li>\n\n\n\n<li>Pute\u021bi g\u0103si mai multe exerci\u021bii pentru jum\u0103tatea inferioar\u0103 a corpului \u00een articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-exercitii-pentru-posterior-si-picioare-recomandate-de-nicole-wilkins\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 cele mai bune exerci\u021bii pentru fese \u0219i picioare<\/a><\/strong>.<\/li>\n\n\n\n<li>V\u0103 pute\u021bi structura antrenamentul pentru partea superioar\u0103 a corpului folosind exerci\u021biile din articolele noastre axate pe <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-deltoizi-si-trapez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">umeri<\/a><\/strong>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spate<\/a><\/strong>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-celor-mai-bune-exercitii-pentru-piept\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">piept<\/a><\/strong>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">abdomen<\/a><\/strong>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-bicepsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bicep\u0219i<\/a><\/strong> \u0219i <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\">tricep\u0219i<\/a><\/strong>.<\/li>\n\n\n\n<li>Dac\u0103 sunte\u021bi, de asemenea, interesa\u021bi de un ghid cuprinz\u0103tor pentru modelarea at\u00e2t a feselor, c\u00e2t \u0219i a picioarelor, inclusiv recomand\u0103ri nutri\u021bionale, \u00eel pute\u021bi g\u0103si \u00een articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-despre-construirea-posteriorului-perfect\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 tonifia\u021bi \u0219i s\u0103 v\u0103 modela\u021bi fesele \u0219i picioarele.<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 dori\u021bi s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103, dar vi se pare dificil, nu rata\u021bi articolele noastre despre \u201e<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 sfaturi despre cum s\u0103 lua\u021bi \u00een greutate \u00eentr-un mod s\u0103n\u0103tos<\/strong><\/a>\u201d \u0219i \u201e<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\"><strong>Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a>\u201d<\/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>Dac\u0103 vre\u021bi <strong>coapse puternice, ferme \u0219i bine dezvoltate<\/strong>, nu rata\u021bi exerci\u021biile din acest articol. Ace\u0219tia implic\u0103 \u00een mod eficient mu\u0219chii din spatele coapselor, ajut\u00e2nd la \u00eent\u0103rirea \u0219i tonifierea acestora. Cu toate acestea, ve\u021bi ob\u021bine cele mai bune rezultate \u00eenv\u0103\u021b\u00e2nd s\u0103 efectua\u021bi mai \u00eent\u00e2i exerci\u021biile corect \u0219i apoi ad\u0103ug\u00e2nd treptat greutate. Odat\u0103 ce a\u021bi st\u0103p\u00e2nit versiunea de baz\u0103, pute\u021bi \u00eencerca variante suplimentare folosind o ganter\u0103 sau un kettlebell pentru unele dintre exerci\u021biile enumerate. Nu uita\u021bi s\u0103 acorda\u021bi prioritate <strong>odihnei adecvate \u0219i unei alimenta\u021bii echilibrate<\/strong>, deoarece acestea sunt la fel de importante pentru dezvoltarea masei musculare.<\/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 pentru ischiogambieri.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sunte\u021bi \u00een c\u0103utarea inspira\u021biei pentru un antrenament pentru ischiogambieri? \u00cen acest caz, accesa\u021bi acest articol pentru a g\u0103si cele mai eficiente exerci\u021bii pentru sal\u0103, completate cu explica\u021bii despre tehnica corect\u0103 \u0219i gre\u0219elile frecvente.<\/p>\n","protected":false},"author":129,"featured_media":577511,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7262,6458,6422],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-598919","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-de-forta","10":"tag-exercitii-ro","11":"tag-exercitii-pentru-picioare","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>8 cele mai bune exerci\u021bii pentru ischiogambieri: cum s\u0103 v\u0103 tonifia\u021bi partea din spate a coapselor? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"O colec\u021bie de exerci\u021bii eficiente pentru ischiogambieri. 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