{"id":10571,"date":"2019-01-17T15:33:02","date_gmt":"2019-01-17T13:33:02","guid":{"rendered":"https:\/\/fitclass.ro\/fitness-bucuresti\/?p=10571"},"modified":"2019-01-17T15:33:02","modified_gmt":"2019-01-17T13:33:02","slug":"antrenamentul-pentru-muschii-picioarelor","status":"publish","type":"post","link":"https:\/\/fitclass.ro\/fitness-bucuresti\/antrenamentul-pentru-muschii-picioarelor\/","title":{"rendered":"Antrenamentul pentru muschii picioarelor"},"content":{"rendered":"<p><!--more--><\/p>\n<p><strong>Genuflexiuni cu bara in spate<\/strong> &#8211; se efectueaza piramidal. Se creste treptat pana la maxim, apoi se revine, in sens invers, descrescand greutatile. Incepeti cu o greutate care va permite 15 repetari, si pe masura ce cresteti incarcatura, scadeti repetarile. Cel mai greu set trebuie sa fie de 6-8 repetari. In afara de seturile de incalzire si revenire, trebuie sa aveti in jur de 5 seturi. Miscarea trebuie sa fie continua, fara pauze in partea de sus sau de jos. Timpul de odihna intre seturi sa fie minim.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-1.jpg\" alt=\"\" width=\"1000\" height=\"667\" class=\"aligncenter size-full wp-image-10572\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-1.jpg 1000w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-1-300x200.jpg 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-1-768x512.jpg 768w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-1-705x470.jpg 705w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-1-450x300.jpg 450w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><strong>Extensia picioarelor<\/strong> &#8211; se vor face seturi descrescatoare. Puneti greutati multe, in asa fel incat sa puteti sa scadeti de 5 ori greutatea. Singurele pauze sunt cat schimbati greutatile. Faceti 2-3 astfel de seturi, scazand greutatea de 5 ori la fiecare set. Asta este pentru coapse!<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-2.jpg\" alt=\"\" width=\"1920\" height=\"1080\" class=\"aligncenter size-full wp-image-10573\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-2.jpg 1920w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-2-300x169.jpg 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-2-768x432.jpg 768w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-2-1030x579.jpg 1030w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-2-1500x844.jpg 1500w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-2-705x397.jpg 705w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-2-450x253.jpg 450w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p><strong>Flexii pentru femurali<\/strong> &#8211; se lucreaza la fel ca la extensii, decat ca incepeti cu un set de incalzire. Faceti 3 astfel de &#8222;seturi&#8221;.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-3.jpg\" alt=\"\" width=\"1429\" height=\"714\" class=\"aligncenter size-full wp-image-10574\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-3.jpg 1429w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-3-300x150.jpg 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-3-768x384.jpg 768w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-3-1030x515.jpg 1030w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-3-705x352.jpg 705w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2019\/01\/Antrenamentul-pentru-muschii-picioarelor-3-450x225.jpg 450w\" sizes=\"auto, (max-width: 1429px) 100vw, 1429px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":10572,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-10571","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-fitclass-blog","category-intretinere-sanatate","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/10571","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/comments?post=10571"}],"version-history":[{"count":2,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/10571\/revisions"}],"predecessor-version":[{"id":10576,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/10571\/revisions\/10576"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media\/10572"}],"wp:attachment":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media?parent=10571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/categories?post=10571"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/tags?post=10571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}