{"id":9682,"date":"2018-06-04T08:29:00","date_gmt":"2018-06-04T05:29:00","guid":{"rendered":"https:\/\/fitclass.ro\/fitness-bucuresti\/?p=9682"},"modified":"2018-06-04T08:30:52","modified_gmt":"2018-06-04T05:30:52","slug":"antrenamentul-pentru-spate","status":"publish","type":"post","link":"https:\/\/fitclass.ro\/fitness-bucuresti\/antrenamentul-pentru-spate\/","title":{"rendered":"Antrenamentul pentru spate"},"content":{"rendered":"<p><!--more--><\/p>\n<h2>1.Tractiuni la bara fixa<\/h2>\n<p>Apuca bara cu o latime intre palme mai mare decat latimea umerilor, atarna cu bratele intinse. Folosind forta dorsalilor, ridica corpul pana cand barbia ajunge la nivelul barei. Incearca sa mentii pozitia pentru o secunda. Daca nu poti face exercitiul cu greutatea proprie, inlocuieste-l cu varianta la helcometru.<br \/>\n<a href=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-1.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-1.jpg\" alt=\"\" width=\"565\" height=\"848\" class=\"aligncenter size-full wp-image-9683\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-1.jpg 565w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-1-200x300.jpg 200w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-1-470x705.jpg 470w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-1-450x675.jpg 450w\" sizes=\"auto, (max-width: 565px) 100vw, 565px\" \/><\/a><\/p>\n<h2>2.Ramat din sezand la cablu cu priza larga<\/h2>\n<p>Asaza-te la aparatul de ramat. Ataseaza o bara mai lata. Daca sala dispune de una cu priza medie, alege-o pe aceea, daca nu, o bara dreapta va face treaba.Incepe cu bratele intinse, spatele drept si cambrat. Trage bara pana atinge stomacul si mentine contractia timp de o secuna. Intinde bratele lent si apoi repeta.<br \/>\n<a href=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-2.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-2.jpg\" alt=\"\" width=\"620\" height=\"400\" class=\"aligncenter size-full wp-image-9684\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-2.jpg 620w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-2-300x194.jpg 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-2-450x290.jpg 450w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h2>3. Indreptari cu bara<\/h2>\n<p>Incalzeste-te bine, incepand cu gara goala, apoi adaugand 20-30 kg la fiecare serie de incalzire. Foloseste o priza pronatie, iar daca greutatea este mare si simti ca iti scapa, foloseste o priza mixta, alternand priza palmelor de la o serie la alta.In timpul seriei, indoaie genunchii, pastreaza spatele tot timpul cambrat. Nu exagera cu greutatea, alege-o ca sa te incadrezi pentru cele 8-10 repetari.<br \/>\n<a href=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-3.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-3.jpg\" alt=\"\" width=\"322\" height=\"387\" class=\"aligncenter size-full wp-image-9685\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-3.jpg 322w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/Antrenamentul-pentru-spate-3-250x300.jpg 250w\" sizes=\"auto, (max-width: 322px) 100vw, 322px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":9684,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-9682","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\/9682","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=9682"}],"version-history":[{"count":3,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/9682\/revisions"}],"predecessor-version":[{"id":9687,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/9682\/revisions\/9687"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media\/9684"}],"wp:attachment":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media?parent=9682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/categories?post=9682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/tags?post=9682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}