{"id":641679,"date":"2024-11-22T12:42:54","date_gmt":"2024-11-22T11:42:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=641679"},"modified":"2024-11-22T12:42:57","modified_gmt":"2024-11-22T11:42:57","slug":"tabata-antrenament","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/tabata-antrenament\/","title":{"rendered":"Tabata: Un antrenament eficient pentru \u00eentregul corp pe care \u00eel pute\u021bi face \u00een doar 12 minute"},"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\/tabata-antrenament\/#Ce_este_Tabata\" title=\"Ce este Tabata?\">Ce este Tabata?<\/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\/tabata-antrenament\/#Care_sunt_beneficiile_Tabata\" title=\"Care sunt beneficiile Tabata?\">Care sunt beneficiile Tabata?<\/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\/tabata-antrenament\/#Antrenament_Tabata_pentru_intregul_corp_8_exercitii_pentru_greutatea_corporala\" title=\"Antrenament Tabata pentru \u00eentregul corp: 8 exerci\u021bii pentru greutatea corporal\u0103\">Antrenament Tabata pentru \u00eentregul corp: 8 exerci\u021bii pentru greutatea corporal\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\/tabata-antrenament\/#Tabata_Boot_Camp\" title=\"Tabata Boot Camp\">Tabata Boot Camp<\/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\/tabata-antrenament\/#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\/tabata-antrenament\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Ce pute\u021bi realiza \u00een 4 minute?<\/strong> A\u021bi putea s\u0103 face\u021bi o cea\u0219c\u0103 de ceai, s\u0103 r\u0103spunde\u021bi la un scurt e-mail, s\u0103 citi\u021bi c\u00e2teva pagini dintr-o carte sau <strong>s\u0103 face\u021bi ceva benefic pentru s\u0103n\u0103tatea voastr\u0103 \u0219i s\u0103 \u00eencerca\u021bi un antrenament Tabata<\/strong>. O rund\u0103 a acestui antrenament pe intervale dureaz\u0103 doar 4 minute. \u00cen acest timp, v\u0103 ve\u021bi stimula metabolismul, ve\u021bi antrena mu\u0219chii \u00eentregului corp \u0219i ve\u021bi fi cu un pas mai aproape de obiectivele voastre fitness. Tabata este ideal\u0103 pentru to\u021bi cei cu timp limitat pentru exerci\u021bii fizice, dar care doresc \u0219i s\u0103 vad\u0103 rezultate notabile. Pe l\u00e2ng\u0103 alte beneficii ale sale, articolul include \u0219i un exemplu de antrenament pentru \u00eentregul corp pe care \u00eel pute\u021bi face acas\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_Tabata\"><\/span>Ce este Tabata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tabata este o <strong>metod\u0103 de antrenament pe intervale de mare intensitate (HIIT)<\/strong> dezvoltat\u0103 de omul de \u0219tiin\u021b\u0103 japonez Dr. Izumi Tabata. El a testat eficacitatea diferitelor metode de antrenament pe o echip\u0103 de patinatori de vitez\u0103 olimpici, cu scopul de a g\u0103si un program de antrenament care s\u0103 ajute sportivii s\u0103-\u0219i <strong>\u00eembun\u0103t\u0103\u021beasc\u0103 at\u00e2t performan\u021ba aerob\u0103, c\u00e2t \u0219i pe cea anaerob\u0103<\/strong>. <mark class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021biile aerobice sunt de obicei de <strong>intensitate moderat\u0103,<\/strong> permi\u021b\u00e2nd corpului s\u0103 foloseasc\u0103 oxigenul pentru a produce energia necesar\u0103 pentru activitatea muscular\u0103. Acesta este motivul pentru care pute\u021bi sus\u021bine activit\u0103\u021bi aerobice pentru perioade mai lungi. Exemplele includ sporturi de rezisten\u021b\u0103, cum ar fi alergarea sau ciclismul. Pe de alt\u0103 parte, performan\u021ba anaerob\u0103 se activeaz\u0103 \u00een timpul unor <strong>explozii scurte \u0219i intense de efort atunci c\u00e2nd aportul de oxigen este limitat<\/strong>. F\u0103r\u0103 oxigen, organismul se bazeaz\u0103 mai mult pe depozitele sale limitate de energie, cum ar fi glicogenul. G\u00e2ndi\u021bi-v\u0103 la activit\u0103\u021bi precum <strong>sprintul sau antrenamentul de for\u021b\u0103<\/strong>, care implic\u0103 <strong>seturi scurte \u0219i intense care dureaz\u0103 doar c\u00e2teva secunde sau cel mult c\u00e2teva minute.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile dr. Tabata l-au determinat s\u0103 descopere o modalitate eficient\u0103 de a \u00eembun\u0103t\u0103\u021bi ambele tipuri de performan\u021b\u0103. El a dezvoltat un protocol de antrenament ce alterneaz\u0103 \u00eentre <strong>20 de secunde de exerci\u021bii intense \u0219i 10 secunde de odihn\u0103<\/strong>. Acest ciclu <strong>se repet\u0103 de 8 ori<\/strong> \u00eentr-un set. Numit\u0103 dup\u0103 creatorul s\u0103u, metoda Tabata a c\u00e2\u0219tigat rapid popularitate, trec\u00e2nd de la sportivi profesioni\u0219ti la pasiona\u021bi de fitness recrea\u021bional. <mark class=\"has-inline-color has-orange-color\"><sup> [2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O singur\u0103 sesiune Tabata dureaz\u0103 doar 4 minute<\/strong>, ceea ce o face o alegere ideal\u0103 pentru un antrenament rapid. Cu toate acestea, odat\u0103 ce \u00eel \u00eencerca\u021bi, v\u0103 ve\u021bi da seama rapid c\u0103 acele 20 de secunde de exerci\u021bii nu sunt at\u00e2t de u\u0219oare pe c\u00e2t sun\u0103. \u00cen aceast\u0103 perioad\u0103 scurt\u0103, scopul vostru este <strong>s\u0103 v\u0103 antrena\u021bi la maximum!<\/strong><\/p>\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\/11\/iStock-1167940621-1124x749.jpg\" alt=\"Ce este un antrenament Tabata?\" class=\"wp-image-639974\" title=\"Ce este un antrenament Tabata?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Care este diferen\u021ba dintre Tabata \u0219i HIIT?<\/h3>\n\n\n\n<p>Tabata poate fi considerat\u0103 o form\u0103 de <strong><a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">antrenament pe intervale de mare intensitate<\/a><\/strong>, pe care s-ar putea s\u0103-l cunoa\u0219te\u021bi sub abrevierea <strong>HIIT.<\/strong> Ea presupune alternarea \u00eentre rafale scurte de exerci\u021bii intense \u0219i intervale de intensitate sc\u0103zut\u0103 sau odihn\u0103. Diferen\u021ba cheie este c\u0103 \u00een Tabata, <strong>durata de exerci\u021biu \u0219i odihn\u0103 sunt fixe, \u00een timp ce la HIIT acestea pot varia<\/strong>. De exemplu, un protocol pentru \u00eencep\u0103tori ar putea implica 30 de secunde de exerci\u021bii, urmate de 1 minut de odihn\u0103. Sportivii mai avansa\u021bi ar putea scurta perioada de odihn\u0103 la 15 secunde sau pot \u00eenlocui odihna cu 30 de secunde de exerci\u021bii de intensitate mai mic\u0103. Odihna vine, de obicei, numai dup\u0103 finalizarea \u00eentregului set.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, <strong>HIIT este mult mai flexibil<\/strong>, permi\u021b\u00e2ndu-v\u0103 s\u0103 ajusta\u021bi durata exerci\u021biilor \u0219i odihnei \u00een func\u021bie de preferin\u021bele \u0219i obiectivele voastre. Cu Tabata, \u00eens\u0103, nu este nevoie s\u0103 v\u0103 g\u00e2ndi\u021bi la asta, deoarece urmeaz\u0103 un protocol clar: 20 de secunde de exerci\u021bii, 10 secunde de odihn\u0103, repetate de 8 ori. Ceea ce au \u00een comun este c\u0103 pute\u021bi construi ambele tipuri de antrenamente folosind orice exerci\u021bii dori\u021bi. Acestea pot include <a href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">exerci\u021bii cu greutatea corporal\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/\" class=\"ek-link\">kettlebell<\/a>, <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\">powerbag<\/a>, <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-13-exercitii-cu-mingea-de-fitness\/\" class=\"ek-link\">mingi medicinale<\/a> \u0219i alte <a href=\"https:\/\/gymbeam.ro\/antrenament-acasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">echipamente de antrenament<\/a>. De asemenea, le pute\u021bi adapta la antrenamentele de alergare, la <a href=\"https:\/\/gymbeam.ro\/blog\/sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor\/\" class=\"ek-link\">sesiunile de s\u0103rit coarda<\/a> sau chiar la antrenamentele cu <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\">ma\u0219ina de v\u00e2slit<\/a>.<\/p>\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\/11\/iStock-1358640173-1124x749.jpg\" alt=\"Tabata \u0219i HIIT\" class=\"wp-image-639990\" title=\"Tabata \u0219i HIIT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-2048x1365.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=\"Care_sunt_beneficiile_Tabata\"><\/span>Care sunt beneficiile Tabata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Principalul beneficiu al Tabata este <strong>eficien\u021ba \u00een timp<\/strong>, majoritatea antrenamentelor dur\u00e2nd doar 20 de minute pentru a fi finalizate. Totu\u0219i, acesta nu este singurul beneficiu al acestui tip de exerci\u021biu.<\/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. V\u0103 va \u00eembun\u0103t\u0103\u021bi at\u00e2t performan\u021ba aerob\u0103, c\u00e2t \u0219i cea anaerob\u0103.<\/h3>\n\n\n\n<p>Studiile arat\u0103 c\u0103 Tabata poate \u00eembun\u0103t\u0103\u021bi semnificativ at\u00e2t performan\u021ba aerob\u0103, c\u00e2t \u0219i cea anaerob\u0103. Acest stil de antrenament <strong>\u00eembun\u0103t\u0103\u021be\u0219te capacitatea corpului de a folosi oxigenul mai eficient<\/strong>, ceea ce aduce beneficii at\u00e2t antrenamentului de rezisten\u021b\u0103, c\u00e2t \u0219i de for\u021b\u0103. Acest lucru v\u0103 face un sportiv complet \u0219i v\u0103 ajut\u0103 s\u0103 v\u0103 preg\u0103ti\u021bi mai bine pentru diverse provoc\u0103ri \u00een ceea ce prive\u0219te antrenamentul. <sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ve\u021bi arde o mul\u021bime de calorii \u0219i ve\u021bi stimula pierderea \u00een greutate<\/h3>\n\n\n\n<p>Datorit\u0103 intensit\u0103\u021bii sale mari, ve\u021bi <strong>arde o cantitate semnificativ\u0103 de energie \u00een timpul antrenamentului.<\/strong> Dac\u0103 v\u0103 structura\u021bi Tabata cu exerci\u021bii compuse precum genuflexiuni, fand\u0103ri, burpee sau flot\u0103ri, pute\u021bi arde at\u00e2tea calorii \u00een 20 de minute c\u00e2t a\u021bi face \u00een 40 de minute de antrenament de for\u021b\u0103 de intensitate moderat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metabolismul vostru va continua s\u0103 lucreze \u00eentr-un ritm mai mare chiar \u0219i dup\u0103 antrenament<\/strong>. Acest lucru se datoreaz\u0103 \u00een principal EPOC (Excess Post-Exercise Oxygen Consumption), care se refer\u0103 la consumul crescut de oxigen dup\u0103 efort. Dup\u0103 antrenament, <strong>metabolismul se accelereaz\u0103<\/strong>, ceea ce duce la o ardere mai mare a caloriilor, deoarece corpul folose\u0219te energie pentru a repara \u021besutul muscular \u0219i a umple rezervele de energie. Potrivit studiilor, antrenamentul pe intervale de mare intensitate are \u0219i un efect pozitiv asupra <strong>s\u0103n\u0103t\u0103\u021bii metabolice.<\/strong> Pentru cei care \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103, poate produce rezultate similare cu cardio-ul tradi\u021bional, dar cu avantajul de a necesita mai pu\u021bin timp. <mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate \u0219i ave\u021bi nevoie de c\u00e2teva sfaturi despre cum s\u0103 o face\u021bi, asigura\u021bi-v\u0103 c\u0103 citi\u021bi articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-pentru-a-pierde-in-greutate-mai-usor-si-a-ramane-in-forma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 sfaturi pentru a pierde \u00een greutate mai u\u0219or \u0219i a v\u0103 pune \u00een form\u0103<\/a><\/strong><\/li>\n\n\n\n<li>Sunte\u021bi curio\u0219i despre modul \u00een care schimb\u0103rile din alimenta\u021bia voastr\u0103, antrenamentul de for\u021b\u0103 sau cardio-ul influen\u021beaz\u0103 pierderea \u00een greutate? Pute\u021bi afla \u00een articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/dieta-antrenament-cardio-si-de-forta-ce-este-mai-indicat-pentru-a-pierde-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Alimenta\u021bia, Cardio \u0219i Antrenamentul de For\u021b\u0103. Ce este cel mai bun pentru pierderea \u00een greutate?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg\" alt=\"Beneficiile Tabata\" class=\"wp-image-640006\" title=\"Beneficiile Tabata\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u0103 ve\u021bi tonifia mu\u0219chii \u00eentregului corp<\/h3>\n\n\n\n<p>Tabata este ideal\u0103 pentru exerci\u021bii compuse care <strong>implic\u0103 mai multe grupuri musculare simultan<\/strong>. Acest lucru v\u0103 permite s\u0103 v\u0103 lucra\u021bi \u00eentregul corp \u00eentr-un timp scurt, ajut\u00e2nd la tonifierea, formarea \u0219i \u00eent\u0103rirea mu\u0219chilor. Pe m\u0103sur\u0103 ce cre\u0219te\u021bi treptat dificultatea exerci\u021biilor sau ad\u0103uga\u021bi rezisten\u021b\u0103, este posibil s\u0103 observa\u021bi \u0219i \u00eembun\u0103t\u0103\u021biri ale for\u021bei.<\/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. Pute\u021bi \u00een continuare s\u0103 face\u021bi un antrenament, chiar dac\u0103 ave\u021bi timp limitat<\/h3>\n\n\n\n<p>Dac\u0103 ave\u021bi o zi \u00eenc\u0103rcat\u0103 \u0219i nu g\u0103si\u021bi timp s\u0103 merge\u021bi la sal\u0103 sau s\u0103 alerga\u021bi, Tabata ofer\u0103 o alternativ\u0103 eficient\u0103. <strong>Acest antrenament intens dureaz\u0103 doar 4 minute<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 v\u0103 pute\u021bi integra \u00eentr-o sesiune rapid\u0103 oric\u00e2nd \u00een timpul zilei. Chiar \u0219i s\u0103 face\u021bi 3 sau 4 Tabata nu va dura mult timp, a\u0219a c\u0103 scuze precum \u201eNu am timp s\u0103 fac mi\u0219care\u201d nu mai sunt valabile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pute\u021bi personaliza antrenamentul \u00een func\u021bie de nevoile voastre<\/h3>\n\n\n\n<p>Tabata v\u0103 ofer\u0103 flexibilitatea de a v\u0103 <strong>personaliza antrenamentul \u00een func\u021bie de nevoile \u0219i obiectivele voastre individuale<\/strong>. Pute\u021bi alege exerci\u021bii care se potrivesc \u00een planul vostru de antrenament, concentr\u00e2ndu-v\u0103 fie pe partea superioar\u0103, fie pe partea inferioar\u0103 a corpului, sau chiar s\u0103 includ\u0103 sprinturi pe o band\u0103 de alergare. Acest lucru men\u021bine antrenamentul interesant \u0219i aliniat cu progresul vostru. Asta \u00eenseamn\u0103 c\u0103 poate fi integrat \u00een planurile de antrenament at\u00e2t pentru <strong>\u00eencep\u0103tori, c\u00e2t \u0219i pentru sportivi avansa\u021bi.<\/strong><\/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>Articolul \u201e<strong><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\">Cum s\u0103 crea\u021bi un plan eficient de antrenament pentru acas\u0103?<\/a><\/strong>\u201d v\u0103 poate ajuta s\u0103 v\u0103 planifica\u021bi antrenamentele \u00een func\u021bie de obiectivele voastre.<\/li>\n\n\n\n<li>Sfaturi practice pentru to\u021bi cei care se antreneaz\u0103 la sal\u0103 pot fi g\u0103site \u00een 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 crea\u021bi un plan de antrenament de calitate la sal\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<h3 class=\"wp-block-heading\">6. V\u0103 ve\u021bi condimenta antrenamentul<\/h3>\n\n\n\n<p>Dac\u0103 v\u0103 plictisi\u021bi de rutina voastr\u0103 obi\u0219nuit\u0103 de gimnastic\u0103, Tabata poate fi o modalitate excelent\u0103 de a v\u0103 <strong>condimenta antrenamentul.<\/strong> Acest stil dinamic de exerci\u021biu poate fi introdus la \u00eenceput ca parte a \u00eenc\u0103lzirii sau la sf\u00e2r\u0219it cu <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\">exerci\u021bii care vizeaz\u0103 abdomenul<\/a>. \u00cent\u00e2lni\u021bi-v\u0103 cu prietenul vostru de la sal\u0103 \u0219i \u00eencerca\u021bi o <strong>provocare comun\u0103 Tabata,<\/strong> care ar putea include exerci\u021bii precum genuflexiuni, planks sau burpees. Posibilit\u0103\u021bile sunt nesf\u00e2r\u0219ite!<\/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=\"47623,48829,73135\" ><\/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=\"Antrenament_Tabata_pentru_intregul_corp_8_exercitii_pentru_greutatea_corporala\"><\/span>Antrenament Tabata pentru \u00eentregul corp: 8 exerci\u021bii pentru greutatea corporal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vre\u021bi s\u0103 \u00eencerca\u021bi un antrenament Tabata corect?<\/strong> Urma\u021bi exemplul nostru \u0219i preg\u0103ti\u021bi-v\u0103 pentru 8 exerci\u021bii care v\u0103 vor solicita mu\u0219chii de pe \u00eentregul corp. Ve\u021bi avea nevoie de un <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">covora\u0219<\/a> \u0219i, de asemenea, asigura\u021bi-v\u0103 c\u0103 ave\u021bi \u00een apropiere un <a href=\"https:\/\/gymbeam.ro\/prosoape\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prosop<\/a> \u0219i o <a href=\"https:\/\/gymbeam.ro\/sticle-sport\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sticl\u0103 de ap\u0103<\/a>, deoarece acest lucru va fi intens. Folosi\u021bi-v\u0103 telefonul sau ceasul pentru a v\u0103 cronometra, dar o op\u021biune \u0219i mai bun\u0103 este un cronometru de antrenament <a href=\"https:\/\/gymbeam.ro\/cronometru-pentru-antrenament-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Workout Timer<\/a> sau aplica\u021bia <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer&amp;hl=ro\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tabata Timer: Interval Timer<\/a>, unde v\u0103 pute\u021bi seta cu u\u0219urin\u021b\u0103 intervalele de exerci\u021bii \u0219i de odihn\u0103 \u0219i trebuie doar s\u0103 a\u0219tepta\u021bi semnalele sonore. Alternativ, pute\u021bi g\u0103si liste de redare Tabata pe YouTube cu melodii de 4 minute \u0219i voci de fundal care v\u0103 vor anun\u021ba la \u00eenceputul exerci\u021biilor \u0219i perioadelor de odihn\u0103.<\/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>Seta\u021bi <strong>intervalele la 20 de secunde de exerci\u021bii, 10 secunde de odihn\u0103 \u0219i repeta\u021bi acest lucru de 8 ori.<\/strong><\/li>\n\n\n\n<li>Ve\u021bi trece de la un exerci\u021biu la altul, ceea ce \u00eenseamn\u0103 c\u0103 ve\u021bi finaliza fiecare exerci\u021biu o dat\u0103 \u00een cadrul setului.<\/li>\n\n\n\n<li>Pute\u021bi face o pauz\u0103 mai lung\u0103 de 60-90 de secunde \u00eentre fiecare set. \u00cencerca\u021bi s\u0103 completa\u021bi <strong>3-4 seturi<\/strong> \u00een total.<\/li>\n\n\n\n<li>\u00cenainte de a \u00eencepe antrenamentul Tabata, asigura\u021bi-v\u0103 c\u0103 efectua\u021bi o \u00eenc\u0103lzire u\u0219oar\u0103 prin alergare pe loc sau jumping jacks, apoi relaxa\u021bi-v\u0103 \u00eentregul corp cu un stretching dinamic.<\/li>\n\n\n\n<li>\u00cenainte de a porni cronometrul, parcurge\u021bi \u0219i \u00eencerca\u021bi toate exerci\u021biile, astfel \u00eenc\u00e2t s\u0103 pute\u021bi da tot ce este mai bun din prima secund\u0103.<\/li>\n\n\n\n<li>Dac\u0103 dori\u021bi, <strong>pute\u021bi face exerci\u021biile mai solicitante cu ajutorul unui echipament<\/strong> sau \u00eencerca\u021bi variantele mai dificile enumerate mai jos.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Alpinistul<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi \u0219i muta\u021bi-v\u0103 \u00eentr-o pozi\u021bie de plank cu bra\u021bele \u00eentinse. A\u0219eza\u021bi m\u00e2inile cu degetele \u00eentinse larg chiar sub umeri, pu\u021bin mai late dec\u00e2t l\u0103\u021bimea umerilor. \u021aine\u021bi umerii departe de urechi \u0219i omopla\u021bii \u00eencorda\u021bi. \u00cencorda\u021bi-v\u0103 trunchiul \u0219i urm\u0103ri\u021bi s\u0103 v\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> \u00cen timp ce expira\u021bi, \u00eendoi\u021bi un genunchi \u0219i trage\u021bi-l spre cotul bra\u021bului \u00eentins. Apoi, readuce\u021bi-l \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi imediat pe cealalt\u0103 parte.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile c\u0103zute spre sol, ridicarea excesiv\u0103 a pelvisului, gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant?<\/strong> Pune\u021bi m\u00e2inile pe o <a href=\"https:\/\/gymbeam.com\/half-ball-gymbeam.html\" class=\"ek-link\">jum\u0103tate de minge<\/a>, <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a> sau <a href=\"https:\/\/gymbeam.ro\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a> pentru o instabilitate sporit\u0103. Pute\u021bi ad\u0103uga \u0219i <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-0-5-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>.<\/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\/11\/Mountain-climber.gif\" alt=\"Alpinistul\" class=\"wp-image-640102\" title=\"Alpinistul\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank cu b\u0103t\u0103i pe um\u0103r<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Cobor\u00e2\u021bi-v\u0103 pe podea \u0219i muta\u021bi-v\u0103 \u00eentr-o pozi\u021bie de plank cu bra\u021bele drepte.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cen timp ce expira\u021bi, ridica\u021bi o m\u00e2n\u0103 \u0219i atinge\u021bi um\u0103rul opus cu palma. Inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103, apoi repeta\u021bi cu cealalt\u0103 m\u00e2n\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile cobor\u00e2te spre sol, ridicare excesiv\u0103 a pelvisului.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant?<\/strong> A\u0219eza\u021bi-v\u0103 m\u00e2inile pe o <a href=\"https:\/\/gymbeam.ro\/minge-pentru-echilibru-half-ball-compact-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jum\u0103tate de minge<\/a> sau slam ball pentru o instabilitate sporit\u0103. De asemenea, pute\u021bi ad\u0103uga <a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weight-straps-1-kg-gymbeam.html\" class=\"ek-link\">greut\u0103\u021bi pentru \u00eencheietura m\u00e2inii<\/a>.<\/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\/11\/Shoulder-tap.gif\" alt=\"Plank cu b\u0103t\u0103i pe um\u0103r\" class=\"wp-image-640134\" title=\"Plank cu b\u0103t\u0103i pe um\u0103r\"\/><\/figure>\n\n\n\n<p>Pute\u021bi g\u0103si mai multe variante perfecte de plank pentru Tabata \u00een articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">24 cele mai eficiente varia\u021bii de plank<\/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. Flot\u0103ri<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi \u0219i muta\u021bi-v\u0103 \u00eentr-o pozi\u021bie de plank cu bra\u021bele \u00eentinse. Pute\u021bi efectua flot\u0103ri pe genunchi sau \u00eentr-o pozi\u021bie de plank. Pune\u021bi m\u00e2inile, cu degetele desf\u0103\u0219urate larg, chiar sub umeri, pu\u021bin mai \u00eendep\u0103rtate dec\u00e2t l\u0103\u021bimea umerilor. \u021aine\u021bi umerii departe de urechi, \u00eencorda\u021bi omopla\u021bii \u0219i pozi\u021biona\u021bi coatele la un unghi de aproximativ 45 de grade fa\u021b\u0103 de corp. \u00cencorda\u021bi-v\u0103 trunchiul \u0219i men\u021bine\u021bi o linie dreapt\u0103, evit\u00e2nd orice arcuire \u00een regiunea lombar\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Inspira\u021bi \u00een timp ce cobor\u00e2\u021bi \u00eentr-o flotare, cu scopul de a v\u0103 atinge u\u0219or pieptul de podea \u00een pozi\u021bia de jos. Expira\u021bi \u00een timp ce ap\u0103sa\u021bi ferm \u00eentreaga m\u00e2n\u0103 pe covora\u0219 pentru a v\u0103 \u00eempinge \u00eenapoi \u00een pozi\u021bia ini\u021bial\u0103, apoi continua\u021bi cu urm\u0103toarea repetare.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, arcuirea spatelui (\u00een special \u00een regiunea lombar\u0103), pierderea controlului omopla\u021bilor, coatele departe de corp.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant?<\/strong> \u00cencerca\u021bi flot\u0103ri pe un slam ball, minge de exerci\u021biu sau jum\u0103tate de minge; purta\u021bi o <a href=\"https:\/\/gymbeam.com\/weighted-vest-10-kg-gymbeam.html\" class=\"ek-link\">vest\u0103 ponderat\u0103<\/a>; pune\u021bi o <a href=\"https:\/\/gymbeam.ro\/placa-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plac\u0103 de greut\u0103\u021bi<\/a> pe spate; utiliza\u021bi un <a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">set de antrenament cu suspensie<\/a>; ad\u0103uga\u021bi <a href=\"https:\/\/gymbeam.ro\/manere-pentru-flotari-push-up-bar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bare de flot\u0103ri<\/a>; sau pune\u021bi o <a href=\"https:\/\/gymbeam.ro\/manere-pentru-flotari-push-up-bar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103 lung\u0103<\/a> \u00een jurul corpului \u0219i fixa\u021bi-o sub m\u00e2ini.<\/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\/11\/Kliky-na-kolenou.gif\" alt=\"Flot\u0103ri din genunchi\" class=\"wp-image-640070\" title=\"Flot\u0103ri din genunchi\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Flot\u0103ri inverse pentru triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu genunchii \u00eendoi\u021bi \u0219i picioarele a\u0219ezate pe podea. Pune\u021bi-v\u0103 m\u00e2inile la spate pe covora\u0219, cu degetele \u00eendreptate spre fesieri. Ridica\u021bi pelvisul c\u00e2\u021biva centimetri de pe covora\u0219, \u00eendoi\u021bi u\u0219or coatele \u0219i trage\u021bi umerii \u00een jos, departe de urechi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Pe m\u0103sur\u0103 ce expira\u021bi, contracta\u021bi tricep\u0219ii pentru a v\u0103 \u00eendrepta bra\u021bele la coate. Apoi, cu o inspira\u021bie, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00eentr-o manier\u0103 controlat\u0103 \u0219i repeta\u021bi exerci\u021biul. Concentra\u021bi-v\u0103 pe men\u021binerea mi\u0219c\u0103rii izolate de bra\u021be, cu coatele \u00eendreptate \u00eenapoi, mai degrab\u0103 dec\u00e2t \u00een \u200b\u200blateral.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Ridicarea umerilor spre urechi, arcuirea spatelui, mi\u0219care necontrolat\u0103, gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant?<\/strong> Efectua\u021bi scufund\u0103ri pentru tricep\u0219i cu m\u00e2inile sprijinite pe o <a href=\"https:\/\/gymbeam.com\/flat-bench-gymbeam.html\" class=\"ek-link\">banc\u0103<\/a>, o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cutie pliometric\u0103<\/a> sau un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stepper-fitness-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stepper<\/a>, ad\u0103uga\u021bi o <a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-active-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vest\u0103 cu greut\u0103\u021bi<\/a> sau pune\u021bi o <a href=\"https:\/\/gymbeam.ro\/gantera-din-neopren-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ganter\u0103<\/a> pe \u0219olduri.<\/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\/11\/Floor-tricep-dips.gif\" alt=\"Scufund\u0103ri de triceps\" class=\"wp-image-640038\" title=\"Scufund\u0103ri de triceps\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pod gluteal alternant<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe spate, \u00eendoi\u021bi genunchii \u0219i aduce\u021bi picioarele mai aproape de fesieri, \u021bin\u00e2nd c\u0103lc\u00e2iele pe saltea. \u00centinde\u021bi bra\u021bele l\u00e2ng\u0103 corp, ridica\u021bi pelvisul \u00een sus \u0219i \u00eencorda\u021bi trunchiul.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi u\u0219or \u0219i concentra\u021bi-v\u0103 pe \u00eencordarea feselor. Ridica\u021bi un picior de pe sol \u0219i \u00eendrepta\u021bi piciorul. Pute\u021bi men\u021bine aceast\u0103 pozi\u021bie timp de 1-2 secunde. Apoi, readuce\u021bi piciorul la p\u0103m\u00e2nt \u0219i ridica\u021bi-l pe cel\u0103lalt. Continua\u021bi s\u0103 alterna\u021bi picioarele p\u00e2n\u0103 la sf\u00e2r\u0219itul setului. Aminti\u021bi-v\u0103 c\u0103 mi\u0219carea ar trebui s\u0103 vin\u0103 doar din picioare, iar restul corpului trebuie s\u0103 r\u0103m\u00e2n\u0103 stabil pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> \u00cencordare insuficient\u0103 a mu\u0219chilor fesieri, arcuire excesiv\u0103 a spatelui, mi\u0219care necontrolat\u0103.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant?<\/strong> Adaug\u0103 <a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>, folosi\u021bi o <a href=\"https:\/\/gymbeam.ro\/set-benzi-elastice-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u0103 elastic\u0103<\/a> deasupra genunchilor sau a\u0219eza\u021bi-v\u0103 picioarele pe o <a href=\"https:\/\/gymbeam.com\/compact-half-ball-balance-trainer-gymbeam.html\" class=\"ek-link\">jum\u0103tate de minge<\/a>.<\/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\/11\/Glute-bridge-alternating.gif\" alt=\"Pod gluteal alternant\" class=\"wp-image-640054\" title=\"Pod gluteal alternant\"\/><\/figure>\n\n\n\n<p>Pute\u021bi g\u0103si totul despre exerci\u021biul de punte pentru mu\u0219chii gluteali \u0219i celelalte varia\u021bii ale sale eficiente \u00een articolul nostru intitulat: <a href=\"https:\/\/gymbeam.ro\/blog\/asta-vi-se-intampla-daca-faceti-podul-in-mod-regulat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Podul gluteal: Top 10 varia\u021bii pentru fese mai ferme \u0219i mai rotunde<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Genunchi la cot<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi drep\u021bi, \u00eendoi\u021bi bra\u021bele de la coate \u0219i plasa\u021bi palmele \u00een spatele urechilor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i \u00eencorda\u021bi mu\u0219chii trunchiului \u00een timp ce ridica\u021bi un picior \u0219i aduce\u021bi genunchiul spre cotul opus \u0219i apropia\u021bi cotul de genunchi. Inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103, apoi repeta\u021bi pe cealalt\u0103 parte. Continua\u021bi s\u0103 alterna\u021bi p\u0103r\u021bile p\u00e2n\u0103 c\u00e2nd setul este complet.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103&nbsp;limitat\u0103 de mi\u0219care.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant?<\/strong> Pune\u021bi o <a href=\"https:\/\/gymbeam.com\/set-of-resistance-bands-resistance-5-gymbeam.html\" class=\"ek-link\">band\u0103 elastic\u0103 \u00eenchis\u0103<\/a> \u00een jurul picioarelor sau ad\u0103uga\u021bi <a href=\"https:\/\/gymbeam.ro\/greutati-pentru-glezne-si-incheieturi-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">greut\u0103\u021bi pentru glezne<\/a>.<\/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\/11\/Knee-to-elbow.gif\" alt=\"Knee to elbow\" class=\"wp-image-640086\" title=\"Knee to elbow\"\/><\/figure>\n\n\n\n<p>C\u0103uta\u021bi mai mult\u0103 inspira\u021bie pentru exerci\u021biile abdominale pentru antrenamentul vostru? Consulta\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 cele mai bune exerci\u021bii abdominale cu greutate corporal\u0103<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Genuflexiuni cu s\u0103ritur\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele pu\u021bin mai late dec\u00e2t nivelul umerilor. Greutatea voastr\u0103 ar trebui s\u0103 fie distribuit\u0103 uniform pe toat\u0103 suprafa\u021ba t\u0103lpilor.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi ad\u00e2nc \u0219i, mi\u0219c\u00e2ndu-v\u0103 \u0219oldurile \u00eenapoi \u0219i \u00een jos, efectua\u021bi o genuflexiune. Alege\u021bi ad\u00e2ncimea genuflexiunii \u00eentr-un mod care s\u0103 men\u021bin\u0103 curbura natural\u0103 a coloanei vertebrale. P\u0103stra\u021bi alinierea genunchiului, gleznei \u0219i degetelor de la picioare \u00eentr-o singur\u0103 linie. Pe m\u0103sur\u0103 ce expira\u021bi, \u00eencorda\u021bi-v\u0103 fesierii \u0219i partea din fa\u021b\u0103 a coapselor pentru a efectua un salt. \u00cen pozi\u021bia de sus, respira\u021bi din nou, apoi reveni\u021bi la genuflexiune \u0219i repeta\u021bi saltul.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, gam\u0103 limitat\u0103 de mi\u0219care, aplecarea \u00eenainte, genunchii \u00eenclina\u021bi spre interior, distribu\u021bia neuniform\u0103 a greut\u0103\u021bii, deplasarea greut\u0103\u021bii pe degetele de la picioare sau c\u0103lc\u00e2ie.<\/li>\n\n\n\n<li><strong>Cum s\u0103 face\u021bi exerci\u021biul mai solicitant?<\/strong> Genuflexiuni cu s\u0103ritur\u0103 cu <a href=\"https:\/\/gymbeam.com\/active-weighted-vest-7-kg-gymbeam.html\" class=\"ek-link\">vest\u0103 cu greut\u0103\u021bi<\/a> sau pe o cutie pliometric\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\/11\/Drepy-s-vyskokem.gif\" alt=\"Genuflexiuni cu s\u0103rituri \u00een aer\" class=\"wp-image-640022\" title=\"Genuflexiuni cu s\u0103rituri \u00een aer\"\/><\/figure>\n\n\n\n<p>Pute\u021bi g\u0103si mai multe variante de greutate corporal\u0103 \u0219i genuflexiuni \u00een articolul: <a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" class=\"ek-link\"><strong>Genuflexiuni: beneficii, execu\u021bie corect\u0103 \u0219i cele mai eficiente varia\u021bii at\u00e2t pentru acas\u0103, c\u00e2t \u0219i pentru sal\u0103<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Fandare \u00ee<strong>n spate cu ridicarea genunchiului la piept<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu picioarele aliniate.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cencepe\u021bi prin a face un pas \u00eenainte \u0219i u\u0219or \u00een lateral. Transfera\u021bi greutatea pe piciorul din fa\u021b\u0103. Cobor\u00e2\u021bi-v\u0103 p\u00e2n\u0103 c\u00e2nd coapsa formeaz\u0103 un unghi de aproximativ 90 de grade cu gambele sau chiar mai ad\u00e2nc, dac\u0103 este posibil. Pe m\u0103sur\u0103 ce expira\u021bi, folosi\u021bi mu\u0219chii din partea din fa\u021b\u0103 ai coapselor \u0219i fesierii pentru a v\u0103 \u00eempinge \u00eenapoi \u00een pozi\u021bia ini\u021bial\u0103, apoi continua\u021bi imediat cu urm\u0103toarea repeti\u021bie pe cel\u0103lalt picior.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, coordonare slab\u0103 a mi\u0219c\u0103rii.<\/li>\n<\/ul>\n\n\n\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\/11\/Reverse-lunge-and-knee-drive.gif\" alt=\"Fandare invers\u0103 cu knee drive\" class=\"wp-image-640118\" title=\"Fandare invers\u0103 cu knee drive\"\/><\/figure>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 include\u021bi mai multe variante de fand\u0103ri \u00een antrenament, le pute\u021bi g\u0103si \u00een articolul nostru: <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\"><strong>Cum s\u0103 face\u021bi genuflexiuni \u0219i fand\u0103ri? Tehnica adecvat\u0103 \u0219i primele 15 variante<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tabata_Boot_Camp\"><\/span>Tabata Boot Camp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cencerca\u021bi exemplul nostru de antrenament HIIT Tabata cu ajutorul ghidului nostru video.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n <iframe loading=\"lazy\" title=\"Tabata Boot Camp 03 l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/eeqdGTx46cw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> \n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_puteti_afla_suplimentar\"><\/span>Ce pute\u021bi afla suplimentar?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pute\u021bi, de asemenea, s\u0103 introduce\u021bi exerci\u021bii din articolul \u201e<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 corp cu un powerbag<\/a><\/strong>\u201d sau \u201e<strong><a href=\"https:\/\/gymbeam.ro\/blog\/top-10-exercitii-cu-vesta-ponderata-pentru-intregul-corp\/\" class=\"ek-link\">Top 10 exerci\u021bii cu veste cu greutate complet\u0103<\/a><\/strong>\u201d \u00een rutina voastr\u0103 Tabata.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi face un antrenament pentru \u00eentregul corp cu o jum\u0103tate de minge. Exerci\u021bii eficiente pot fi g\u0103site \u00een articolul: <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-10-exerciii-cu-mingea-pentru-echilbru-care-imbunatatesc-echilibrului-intaresc-muschii-spatelui-si-intregul-corp\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 cele mai bune exerci\u021bii de echilibru cu jum\u0103tate de minge pentru a \u00eembun\u0103t\u0103\u021bi echilibrul, pentru a v\u0103 tonifia spatele \u0219i \u00eentregul corp<\/strong><\/a><\/li>\n\n\n\n<li>De asemenea, pute\u021bi crea un antrenament Tabata folosind exerci\u021bii cu gantere. Inspira\u021bi-v\u0103 din articolul: <a href=\"https:\/\/gymbeam.ro\/blog\/antrenamentul-cu-gantere-12-cele-mai-eficiente-exercitii-pentru-intregul-corp\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Antrenament cu gantere: 12 cele mai eficiente exerci\u021bii pentru tot corpul<\/strong><\/a><\/li>\n\n\n\n<li>Iar dac\u0103 vre\u021bi s\u0103 efectua\u021bi un stretching dup\u0103 antrenament, \u00eencerca\u021bi exerci\u021biile din articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/top-15-cele-mai-bune-exercitii-cu-rola-de-spuma\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum se folose\u0219te o rol\u0103 cu spum\u0103? Top 8 exerci\u021bii cu role de spum\u0103<\/strong><\/a><\/li>\n\n\n\n<li>Inten\u021biona\u021bi s\u0103 \u00eenfiin\u021ba\u021bi o sal\u0103 de sport acas\u0103? \u00cen acest caz, nu rata\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/accesorii-pe-care-trebuie-sa-le-aveti-in-sala-de-sport-de-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Accesorii obligatorii pentru sala voastr\u0103 de 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<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>Tabata este dovada c\u0103 <strong>pute\u021bi realiza un antrenament eficient \u00een doar c\u00e2teva minute<\/strong>. Dar beneficiile sale merg dincolo de eficien\u021ba timpului. Altern\u00e2nd intervale de exerci\u021bii intense cu perioade scurte de odihn\u0103, v\u0103 ajut\u0103 s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi <strong>performan\u021ba sportiv\u0103<\/strong> \u0219i s\u0103 <strong>cre\u0219te\u021bi arderea caloriilor.<\/strong> Pute\u021bi fie s\u0103 ad\u0103uga\u021bi propriile exerci\u021bii, fie s\u0103 urma\u021bi o rutin\u0103 structurat\u0103 pentru \u00eentregul corp. Oferi\u021bi antrenamentului vostru o \u00eentors\u0103tur\u0103 proasp\u0103t\u0103 cu Tabata!<\/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 \u00eel distribui\u021bi \u0219i prietenilor vo\u0219tri \u0219i s\u0103 r\u0103sp\u00e2ndi\u021bi inspira\u021bia pentru un antrenament Tabata pe intervale.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>C\u0103uta\u021bi un antrenament eficient pe care s\u0103 \u00eel pute\u021bi finaliza \u00een mai pu\u021bin de 20 de minute, cu tot cu \u00eenc\u0103lzire? \u00cen acest caz, \u00eencerca\u021bi un HIIT sub form\u0103 de Tabata! \u00cen acest articol, ve\u021bi g\u0103si un ghid despre un antrenament pentru \u00eentregul corp pe care \u00eel pute\u021bi face din confortul propriei case.<\/p>\n","protected":false},"author":129,"featured_media":639952,"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":[6182,6446,6458,6494],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-641679","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-hiit","9":"tag-exercitii-cu-propria-greutate","10":"tag-exercitii-ro","11":"tag-antrenament-acasa","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tabata: Un antrenament eficient pentru \u00eentregul corp pe care \u00eel pute\u021bi face \u00een doar 12 minute - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenament Tabata cu greutatea corporal\u0103, sub 20 minute, potrivit pentru acas\u0103 sau sal\u0103. Ideal pentru \u00eencep\u0103tori, \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba \u0219i sus\u021bine sl\u0103birea.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/tabata-antrenament\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata: Un antrenament eficient pentru \u00eentregul corp pe care \u00eel pute\u021bi face \u00een doar 12 minute - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Antrenament Tabata cu greutatea corporal\u0103, sub 20 minute, potrivit pentru acas\u0103 sau sal\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\/641679","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=641679"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/641679\/revisions"}],"predecessor-version":[{"id":642287,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/641679\/revisions\/642287"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/639952"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=641679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=641679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=641679"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=641679"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=641679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}