{"id":9268,"date":"2018-01-22T08:05:08","date_gmt":"2018-01-22T06:05:08","guid":{"rendered":"https:\/\/fitclass.ro\/fitness-bucuresti\/?p=9268"},"modified":"2018-01-22T08:05:08","modified_gmt":"2018-01-22T06:05:08","slug":"antrenamentul-pentru-muschii-lombari","status":"publish","type":"post","link":"https:\/\/fitclass.ro\/fitness-bucuresti\/antrenamentul-pentru-muschii-lombari\/","title":{"rendered":"Antrenamentul pentru muschii lombari"},"content":{"rendered":"<p>1.Superman \u2013 sau popular vorbind, este un soi de barcuta. Pe cat de usor de facut, pe cat de eficient, acest exercitiu poate fi utilizat atat in incalzire, dar si ca parte din circuitele de antrenament. Recomandarea este sa incepeti alternativ (brat\/picior opus) si apoi cateva serii cu ambele brate si ambele picioare ridicate.<br \/>\n<!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-a-1.jpg\" alt=\"\" width=\"850\" height=\"550\" class=\"aligncenter size-full wp-image-9269\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-a-1.jpg 850w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-a-1-300x194.jpg 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-a-1-768x497.jpg 768w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-a-1-705x456.jpg 705w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-a-1-450x291.jpg 450w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/p>\n<p>2.Indreptari pe un picior \u2013 desi indreptarile se fac intr-o etapa mai avansata, cel mai adesea cu greutati, putem folosi o varianta mai usoara si la fel de eficienta pentru lombari si in etapa de adaptare si recuperare. Astfel, din pozitie de drepti, se coboara spre sol cu spatele drept si un picior intins in spate.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-b.jpg\" alt=\"\" width=\"450\" height=\"391\" class=\"aligncenter size-full wp-image-9264\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-b.jpg 450w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-b-300x261.jpg 300w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/p>\n<p>3.Ridicari de bazin \u2013 simple si curate, ridicarile de bazin reprezinta o varianta super buna de intarire a muschilor lombari, dar si a abdomenului. Ridicati bazinul pana in dreptul genunchilor, astfel incat sa formeze o linie dreapta, si tineti acolo 5-10 secunde. Apoi coborati.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-c.jpg\" alt=\"\" width=\"380\" height=\"310\" class=\"aligncenter size-full wp-image-9265\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-c.jpg 380w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/01\/muschi-lombari-c-300x245.jpg 300w\" sizes=\"auto, (max-width: 380px) 100vw, 380px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1.Superman \u2013 sau popular vorbind, este un soi de barcuta. Pe cat de usor de facut, pe cat de eficient, acest exercitiu poate fi utilizat atat in incalzire, dar si ca parte din circuitele de antrenament. Recomandarea este sa incepeti alternativ (brat\/picior opus) si apoi cateva serii cu ambele brate si ambele picioare ridicate.<\/p>\n","protected":false},"author":1,"featured_media":9269,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-9268","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\/9268","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=9268"}],"version-history":[{"count":1,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/9268\/revisions"}],"predecessor-version":[{"id":9270,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/9268\/revisions\/9270"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media\/9269"}],"wp:attachment":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media?parent=9268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/categories?post=9268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/tags?post=9268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}