{"id":10770,"date":"2019-04-09T10:32:09","date_gmt":"2019-04-09T07:32:09","guid":{"rendered":"https:\/\/fitclass.ro\/fitness-bucuresti\/?p=10770"},"modified":"2019-04-09T10:32:38","modified_gmt":"2019-04-09T07:32:38","slug":"antrenamentul-pentru-gambe","status":"publish","type":"post","link":"https:\/\/fitclass.ro\/fitness-bucuresti\/antrenamentul-pentru-gambe\/","title":{"rendered":"Antrenamentul pentru Gambe"},"content":{"rendered":"

<\/p>\n

Ridic\u0103ri pe v\u00e2rfuri din st\u00e2nd \u00een picioare<\/strong><\/p>\n

Pozi\u0163ia: st\u00e2nd \u00een picioare, picioarele apropiate la aproximativ 10 cm unul de cel\u0103lalt, cu genunchii bloca\u021bi, spatele drept. Ridici lent c\u0103lc\u00e2iele de pe sol, c\u00e2t mai sus cu putin\u021b\u0103  r\u0103m\u00e2n\u00e2nd \u00een pozi\u0163ia superioar\u0103 1-2 secunde, apoi cobori c\u0103lc\u00e2iele la fel de lent. Pentru \u00eengreuiere, po\u0163i folosi o pereche de gantere, \u021binute \u00een m\u00e2inile cobor\u00e2te pe l\u00e2ng\u0103 corp.<\/p>\n

––––––––––––<\/p>\n

\"\"<\/a><\/p>\n

Ridic\u0103ri pe v\u00e2rfuri \u00eentr-un picior<\/strong><\/p>\n

Pozi\u0163ia: st\u00e2nd \u00een picioare, av\u00e2nd ca sprijin un suport, bra\u021bul opus piciorului de execu\u021bie sprijinit pe suport, piciorul de execu\u021bie cu genunchiul blocat, iar cel\u0103lalt picior este \u00eendoit \u015fi ridicat de pe sol, spatele drept.
\nExecu\u0163ia: st\u00e2nd pe un picior, ridici lent c\u0103lc\u00e2iul, p\u00e2n\u0103 la pozi\u0163ia maxim\u0103, \u00een aceast\u0103 pozi\u021bie r\u0103m\u00e2n\u00e2nd 1-2 secunde, apoi cobori lent. Dup\u0103 terminarea unei serii, schimbi pe cel\u0103lalt picior. Pentru a da o complexitate mai mare, po\u0163i folosi o ganter\u0103, \u021binut\u0103 \u00een m\u00e2na liber\u0103  (de pe partea cu piciorul de execu\u021bie).<\/p>\n

––––––––––––<\/p>\n

\"\"<\/a><\/p>\n

Ridic\u0103ri pe v\u00e2rfuri din \u0219ezut.<\/strong><\/p>\n

Pozi\u0163ia: a\u0219ezat pe un scaun, cu genunchii \u00eendoi\u0163i \u015fi t\u0103lpile pe sol, pe genunchi o bara \u0163inut\u0103 cu m\u00e2na, spatele drept.
\nExecu\u0163ia: ridici picioarele pe v\u00e2rfuri \u00een ritm lent, c\u00e2t mai sus posibil,
\n\u00een pozi\u021bia superioar\u0103 men\u021bin\u00e2nd gambele contractate 1-2 secunde, apoi cobori lent.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":10771,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-10770","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\/10770","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=10770"}],"version-history":[{"count":2,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/10770\/revisions"}],"predecessor-version":[{"id":10775,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/10770\/revisions\/10775"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media\/10771"}],"wp:attachment":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media?parent=10770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/categories?post=10770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/tags?post=10770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}