{"id":8864,"date":"2017-07-05T07:35:39","date_gmt":"2017-07-05T04:35:39","guid":{"rendered":"http:\/\/fitclass.ro\/fitness-bucuresti\/?p=8864"},"modified":"2017-07-05T07:37:31","modified_gmt":"2017-07-05T04:37:31","slug":"antrenamentul-de-biceps","status":"publish","type":"post","link":"https:\/\/fitclass.ro\/fitness-bucuresti\/antrenamentul-de-biceps\/","title":{"rendered":"Antrenamentul de Biceps"},"content":{"rendered":"<p><!--more--><\/p>\n<h3>Flexii Alternate cu Ganterele din Sezut <\/h3>\n<p>Incepem antrenamentul pentru biceps cu flexiile alternate.Nu balansa ganterele! Alege o greutate cu care po\u021bi duce la cap\u0103t 16 repet\u0103ri alternate (8 pentru fiecare bra\u021b). Pentru c\u0103 le vei face din \u0219ezut pe o banc\u0103 \u00eenclinat\u0103 la 90 de grade nu te vei putea folosi aproape deloc de balans.C\u00e2nd ajungi cu gantera sus, stoarce bicepsul pentru 1-2 secunde contract\u00e2ndu-l \u0219i coboar\u0103 greutatea controlat.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-01.png\" alt=\"\" width=\"714\" height=\"643\" class=\"aligncenter size-full wp-image-8865\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-01.png 714w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-01-300x270.png 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-01-705x635.png 705w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-01-450x405.png 450w\" sizes=\"auto, (max-width: 714px) 100vw, 714px\" \/><\/p>\n<h3>Flexii Hammer din Sezut<\/h3>\n<p>La fel ca \u0219i \u00een cazul flexilor alternate, vei face acest exerci\u021biu pe o banc\u0103 \u00eenclinat\u0103 la 90 de grade pentru a evita balansul.Po\u021bi cre\u0219te greutatea la acest exerci\u021biu deoarece vei avea o priz\u0103 neutr\u0103 \u0219i vei putea ridica mai mult.Aceast\u0103 mi\u0219care nu lucreaz\u0103 complet bicepsul, ci mai mult un mu\u0219chi aflat \u00een exteriorul acestuia numit brachialis anticus (brahial). Acest mu\u0219chi \u00ee\u021bi va face bicepsul s\u0103 arate mai gros \u0219i \u00ee\u021bi va scoate \u00een eviden\u021b\u0103 acel v\u00e2rf pe care mul\u021bi \u00eel doresc c\u00e2nd flexeaz\u0103 bra\u021bul.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-02.jpg\" alt=\"\" width=\"714\" height=\"477\" class=\"aligncenter size-full wp-image-8866\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-02.jpg 714w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-02-300x200.jpg 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-02-705x471.jpg 705w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-02-450x301.jpg 450w\" sizes=\"auto, (max-width: 714px) 100vw, 714px\" \/><\/p>\n<h3> Flexii cu Bara Dreapta la Scripete <\/h3>\n<p>Ultimul exerci\u021biu, la fel ca \u0219i \u00een cazul spatelui, va fi unul ce lucreaz\u0103 intens \u00eentreg bicepsul, inclusiv antebra\u021bul. Vei folosi ca ata\u0219ament o bar\u0103 dreapt\u0103. Nu exagera cu greutatea.C\u00e2nd ajungi cu bara sus, f\u0103 o scurt\u0103 pauz\u0103 \u0219i men\u021bine tensiunea pe biceps.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-cover.jpg\" alt=\"\" width=\"714\" height=\"496\" class=\"aligncenter size-full wp-image-8867\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-cover.jpg 714w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-cover-300x208.jpg 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-cover-705x490.jpg 705w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2017\/07\/biceps-fitclass-cover-450x313.jpg 450w\" sizes=\"auto, (max-width: 714px) 100vw, 714px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":8867,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-8864","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\/8864","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=8864"}],"version-history":[{"count":1,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/8864\/revisions"}],"predecessor-version":[{"id":8868,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/8864\/revisions\/8868"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media\/8867"}],"wp:attachment":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media?parent=8864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/categories?post=8864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/tags?post=8864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}