{"id":8894,"date":"2017-07-17T15:03:48","date_gmt":"2017-07-17T12:03:48","guid":{"rendered":"http:\/\/fitclass.ro\/fitness-bucuresti\/?p=8894"},"modified":"2017-07-17T15:03:48","modified_gmt":"2017-07-17T12:03:48","slug":"cele-mai-eficiente-exercitii-pentru-fese","status":"publish","type":"post","link":"https:\/\/fitclass.ro\/fitness-bucuresti\/cele-mai-eficiente-exercitii-pentru-fese\/","title":{"rendered":"Cele mai eficiente exercitii pentru fese"},"content":{"rendered":"<p><!--more--><br \/>\n<strong>\u2022 Genuflexiuni cu haltera &#8211; 5 serii x 10 repet\u0103ri<\/strong><br \/>\nFolose\u015fte o \u00eenc\u0103rc\u0103tur\u0103 care s\u0103 \u00ee\u0163i permit\u0103 s\u0103 execu\u0163i doar 10 repet\u0103ri \u00eentr-o manier\u0103 controlat\u0103. Nu uita c\u0103 aici nu este clas\u0103 de aerobic, ci un antrenament care se concentreaz\u0103 pe eficien\u0163\u0103 \u015fi rezultate. Pozi\u0163ioneaz\u0103 t\u0103lpile la nivelul \u015foldului \u015fi pune haltera pe spatele superior, imediat sub nivelul g\u00e2tului (pe trapez). Greutatea halterei trebuie s\u0103 cad\u0103 fix \u00een mijlocul t\u0103lpilor tale. Cu pu\u0163in\u0103 aten\u0163ie acum, nu vei avea nici o problem\u0103 cu echilibrul \u015fi balansarea greut\u0103\u0163ii. Nu trebuie s\u0103 \u00ee\u0163i fie fric\u0103, sunt mai multe \u015fanse s\u0103 te accidentezi \u00een vestiar \u00een timp ce te schimbi dec\u00e2t f\u0103c\u00e2nd genuflexiuni cu o form\u0103 perfect\u0103 de execu\u0163ie.<br \/>\nDac\u0103 vrei s\u0103 \u00ee\u0163i for\u0163ezi pu\u0163in limitele \u00eencearc\u0103 s\u0103 execu\u0163i c\u00e2t mai multe repet\u0103ri la fiecare serie, iar dac\u0103 reu\u015fe\u015fti s\u0103 dep\u0103\u015fe\u015fti pragul de 10 repet\u0103ri, \u00eenseamn\u0103 c\u0103 trebuie s\u0103 mai adaugi pu\u0163in\u0103 greutate.<\/p>\n<p><strong>\u2022 \u00cendrept\u0103ri cu haltera &#8211; 5 serii x 10 repet\u0103ri<\/strong><br \/>\n\u00cendrept\u0103rile sau deadlifts sunt exerci\u0163iile mele preferate. Datorit\u0103 pozi\u0163iei biomecanice favorabile po\u0163i s\u0103 ridici o greutate considerabil mai mare dec\u00e2t \u00een cazul genuflexiunilor. Diferen\u0163a dintre cele dou\u0103 mi\u015fc\u0103ri const\u0103 \u00een articula\u0163ia principal\u0103 pe care o vom folosi: \u00een cazul genuflexiunilor era vorba de genunchi, iar la \u00eendrept\u0103ri punem accentul pe articula\u0163ia \u015foldului. Alege o greutate pe care o po\u0163i controla pentru \u00eenceput!<\/p>\n<p><strong>\u2022 Mers fandat cu pas alungit &#8211; 5 serii x 10 pa\u015fi pe fiecare picior<\/strong><br \/>\nMersul fandat este un exerci\u0163iu excelent pentru dezvoltarea gluteului, deoarece activeaz\u0103 aproape toate fibrele acestuia \u015fi pentru c\u0103 este o mi\u015fcare dinamic\u0103, po\u0163i s\u0103 cre\u015fti ritmul cardiac \u015fi s\u0103 scapi de c\u00e2teva kilograme \u00een plus \u00een acela\u015fi timp. Ai grij\u0103 s\u0103 nu dep\u0103\u015fe\u015fti cu genunchiul v\u00e2rful piciorului din fa\u0163\u0103, iar talpa acestuia trebuie s\u0103 se afle \u00een permanen\u0163\u0103 pe sol. \u0162ine spatele drept \u015fi privirea \u00een fa\u0163\u0103!<\/p>\n<p><strong>\u2022 10 sprinturi \u00een sistem HIIT (high intensity interval training)<\/strong><br \/>\nSprinturile sunt cel mai bun aliat pe care \u00eel ai \u00een b\u0103t\u0103lia cu kilogramele \u015fi posteriorul plat. Alearga 20 minute in care un minut il mergi iar celalalt minut il alergi in sprint.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":8892,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-8894","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\/8894","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=8894"}],"version-history":[{"count":1,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/8894\/revisions"}],"predecessor-version":[{"id":8895,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/8894\/revisions\/8895"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media\/8892"}],"wp:attachment":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media?parent=8894"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/categories?post=8894"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/tags?post=8894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}