{"id":9862,"date":"2018-06-26T15:07:02","date_gmt":"2018-06-26T12:07:02","guid":{"rendered":"https:\/\/fitclass.ro\/fitness-bucuresti\/?p=9862"},"modified":"2018-06-26T15:07:31","modified_gmt":"2018-06-26T12:07:31","slug":"antrenament-pentru-picioare","status":"publish","type":"post","link":"https:\/\/fitclass.ro\/fitness-bucuresti\/antrenament-pentru-picioare\/","title":{"rendered":"Antrenament pentru picioare"},"content":{"rendered":"<p><strong>Genuflexiuni cu bara in spate<\/strong> &#8211; se efectueaza piramidal. Se creste treptat pana la maxim, apoi se revine, in sens invers, descrescand greutatile. Incepeti cu o greutate care va permite 15 repetari, si pe masura ce cresteti incarcatura, scadeti repetarile. Cel mai greu set trebuie sa fie de 6-8 repetari.<br \/>\nMiscarea trebuie sa fie continua, fara pauze in partea de sus sau de jos.<br \/>\n<!--more--><\/p>\n<p><a href=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-1.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-1.jpg\" alt=\"\" width=\"522\" height=\"660\" class=\"aligncenter size-full wp-image-9863\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-1.jpg 522w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-1-237x300.jpg 237w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-1-450x569.jpg 450w\" sizes=\"auto, (max-width: 522px) 100vw, 522px\" \/><\/a><\/p>\n<p><strong>Extensia picioarelor<\/strong> &#8211; se vor face seturi descrescatoare. Puneti greutati multe, in asa fel incat sa puteti sa scadeti de 5 ori greutatea. Singurele pauze sunt cat schimbati greutatile. Faceti 2-3 astfel de seturi, scazand greutatea de 5 ori la fiecare set. Asta este pentru coapse!<br \/>\n<a href=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-2.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-2.jpg\" alt=\"\" width=\"800\" height=\"500\" class=\"aligncenter size-full wp-image-9864\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-2.jpg 800w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-2-300x188.jpg 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-2-768x480.jpg 768w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-2-705x441.jpg 705w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-2-450x281.jpg 450w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>Flexii pentru femurali<\/strong> &#8211; se lucreaza la fel ca la extensii, decat ca incepeti cu un set de incalzire. Faceti 3 astfel de seturi.<br \/>\n<a href=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-3.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-3.jpg\" alt=\"\" width=\"472\" height=\"515\" class=\"aligncenter size-full wp-image-9865\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-3.jpg 472w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-3-275x300.jpg 275w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-3-450x491.jpg 450w\" sizes=\"auto, (max-width: 472px) 100vw, 472px\" \/><\/a><\/p>\n<p><strong>Ridicari pe varfuri in picioare<\/strong>  &#8211; tintiti catre 25 de repetari pe set, faceti miscarea completa, si dupa 25 de repetari, puteti extinde numarul prin miscari incomplete. Lucrati cu greutati in asa fel incat sa fiti aproape epuizati spre finalul celor 25 de repetari.<br \/>\n<a href=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-4.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-4.jpg\" alt=\"\" width=\"876\" height=\"830\" class=\"aligncenter size-full wp-image-9866\" srcset=\"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-4.jpg 876w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-4-300x284.jpg 300w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-4-768x728.jpg 768w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-4-705x668.jpg 705w, https:\/\/fitclass.ro\/fitness-bucuresti\/wp-content\/uploads\/2018\/06\/picioare-antrenament-4-450x426.jpg 450w\" sizes=\"auto, (max-width: 876px) 100vw, 876px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Genuflexiuni cu bara in spate &#8211; se efectueaza piramidal. Se creste treptat pana la maxim, apoi se revine, in sens invers, descrescand greutatile. Incepeti cu o greutate care va permite 15 repetari, si pe masura ce cresteti incarcatura, scadeti repetarile. Cel mai greu set trebuie sa fie de 6-8 repetari. Miscarea trebuie sa fie continua, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9864,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-9862","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\/9862","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=9862"}],"version-history":[{"count":3,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/9862\/revisions"}],"predecessor-version":[{"id":9868,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/posts\/9862\/revisions\/9868"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media\/9864"}],"wp:attachment":[{"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/media?parent=9862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/categories?post=9862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclass.ro\/fitness-bucuresti\/wp-json\/wp\/v2\/tags?post=9862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}