{"id":1305,"date":"2024-01-19T19:16:28","date_gmt":"2024-01-19T19:16:28","guid":{"rendered":"https:\/\/sportano.ro\/blog\/antrenamentul-de-forta-acasa-exercitii-simple-la-domiciliu-cu-gantere-cu-benzi-de-cauciuc-si-fara-echipament\/"},"modified":"2025-07-21T13:17:36","modified_gmt":"2025-07-21T13:17:36","slug":"antrenamentul-de-forta-acasa-exercitii-simple-la-domiciliu-cu-gantere-cu-benzi-de-cauciuc-si-fara-echipament","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/antrenamentul-de-forta-acasa-exercitii-simple-la-domiciliu-cu-gantere-cu-benzi-de-cauciuc-si-fara-echipament\/","title":{"rendered":"Antrenamentul de for\u021b\u0103 acas\u0103: exerci\u021bii simple la domiciliu cu gantere, cu benzi de cauciuc \u0219i f\u0103r\u0103 echipament"},"content":{"rendered":"\n

<\/span><\/p>\n\n\n\n

Antrenamentul de for\u021b\u0103 la domiciliu este o modalitate simpl\u0103 \u0219i convenabil\u0103 de a men\u021bine rutina de antrenament atunci c\u00e2nd nu po\u021bi merge la sal\u0103 sau e\u0219ti \u00eencep\u0103tor. \u00ce\u021bi suger\u0103m ce exerci\u021bii de antrenament de for\u021b\u0103 f\u0103r\u0103 echipament, cu benzi elastice sau cu gantere s\u0103 faci acas\u0103 pentru a-\u021bi dezvolta for\u021ba, masa muscular\u0103 \u0219i rezisten\u021ba, pentru a-\u021bi sculpta silueta sau pentru a pierde kilogramele excesive.<\/strong><\/span><\/p>\n\n\n\n\n

Antrenamentul de for\u021b\u0103 acas\u0103 \u2013 cele mai importante indica\u021bii<\/span><\/h2>\n\n\n\n

Antrenamentul de for\u021b\u0103, denumit \u0219i <\/span>antrenament de rezisten\u021b\u0103<\/strong><\/span>, este o form\u0103 versatil\u0103 de exerci\u021bii fizice asociate \u00een principal cu sala de sport \u0219i echipamente specializate sau cu ridic\u0103ri continue, str\u00e2ngerea barei sau smulgere. \u00centre timp, <\/span>exerci\u021biile de for\u021b\u0103<\/strong><\/span> pot fi f\u0103cute practic oriunde \u0219i f\u0103r\u0103 echipament \u2013 doar cu greutatea propriului corp. \u00cenainte de a \u00eencepe antrenamentul de for\u021b\u0103 la domiciliu, consult\u0103-\u021bi medicul \u00een ceea ce prive\u0219te posibilele contraindica\u021bii, cum ar fi problemele cardiovasculare, leziunile musculo-scheletice (fracturi etc.), artrita reumatoid\u0103 sau sarcina \u0219i perioada postnatal\u0103. <\/span><\/p>\n\n\n\n

Urm\u0103torul pas va fi s\u0103 \u00ee\u021bi amenajezi un spa\u021biu potrivit \u00een care s\u0103 po\u021bi face exerci\u021bii fizice \u00een mod confortabil. Ar trebui s\u0103 ai suficient spa\u021biu pentru a-\u021bi putea mi\u0219ca liber bra\u021bele \u0219i picioarele. \u00cencearc\u0103 s\u0103 faci exerci\u021bii departe de mobilier, echipamente sau obiecte care ar putea s\u0103 te \u00eencurce sau s\u0103 reprezinte un pericol (de exemplu, te-ai putea \u00eempiedica, lovi sau ag\u0103\u021ba de ele). Ia \u00een considerare de asemenea, spa\u021biul pentru un covora\u0219 de exerci\u021bii \u0219i pentru eventualele greut\u0103\u021bi.<\/span><\/p>\n\n\n\n

Dac\u0103 e\u0219ti la \u00eenceput de drum \u00een aventura antrenamentului de for\u021b\u0103, stabile\u0219te-\u021bi obiective mici, realizabile, pentru a evita descurajarea cu exerci\u021bii \u0219i sarcini prost alese, supraantrenamentul \u0219i accidentele. Po\u021bi s\u0103 te sf\u0103tuie\u0219ti cu un antrenor personal care \u00ee\u021bi va spune cum s\u0103 execu\u021bi corect anumite exerci\u021bii sau ce greutate s\u0103 alegi \u00een func\u021bie de nivelul t\u0103u de preg\u0103tire fizic\u0103, de partea corpului etc. Nu uita s\u0103 por\u021bi \u00eembr\u0103c\u0103minte sportiv\u0103 confortabil\u0103 \u0219i func\u021bional\u0103, confec\u021bionat\u0103 din materiale respirabile, care s\u0103 permit\u0103 libertatea mi\u0219c\u0103rii. Este o idee bun\u0103 s\u0103 \u00ee\u021bi urm\u0103re\u0219ti progresul cu ajutorul unui jurnal de antrenament \u00een care s\u0103 notezi de exemplu, repeti\u021biile, greut\u0103\u021bile etc.<\/span><\/p>\n\n\n\n

\"Un<\/figure>\n\n\n\n

Ce echipament este necesar pentru antrenamentul de rezisten\u021b\u0103 acas\u0103?<\/span><\/h2>\n\n\n\n

Nu trebuie s\u0103 investe\u0219ti \u00een echipamente grele \u0219i voluminoase, dar merit\u0103 s\u0103 cumperi c\u00e2teva elemente pentru a-\u021bi \u00eembun\u0103t\u0103\u021bi antrenamentul \u0219i a ob\u021bine rezultate mai bune. Pentru antrenamentul de for\u021b\u0103 acas\u0103, merit\u0103 s\u0103 cumperi:<\/span><\/p>\n\n\n\n

    \n
  • covora\u0219 de exerci\u021bii<\/span>;<\/span><\/li>\n\n\n\n
  • benzi de rezisten\u021b\u0103 (de exemplu mini band, power band), tubing-uri sau expansoare<\/span>;<\/span><\/li>\n\n\n\n
  • gantere<\/span>;<\/span><\/li>\n\n\n\n
  • kettlebell<\/span>;<\/span><\/li>\n\n\n\n
  • minge de gimnastic\u0103<\/span>.<\/span><\/li>\n<\/ul>\n\n\n\n

    Dac\u0103 e\u0219ti \u00eencep\u0103tor, o greutate corporal\u0103 sau greut\u0103\u021bi de 0,5-1,5 kg vor fi suficiente pentru a \u00eencepe, astfel \u00eenc\u00e2t s\u0103 po\u021bi st\u0103p\u00e2ni \u00een mod eficient tehnica corect\u0103 pentru executarea greut\u0103\u021bilor individuale. Persoanele intermediare \u0219i avansate ar trebui s\u0103 opteze pentru seturi de greut\u0103\u021bi care le vor permite s\u0103 progreseze, s\u0103 adapteze greutatea la partea muscular\u0103 \u0219i la obiectivele de antrenament. Alege o greutate sau un nivel de rezisten\u021b\u0103 astfel \u00eenc\u00e2t s\u0103 sim\u021bi oboseala dup\u0103 12-15 repet\u0103ri (ar trebui s\u0103 sim\u021bi c\u0103 nu mai po\u021bi face \u00eenc\u0103 o repetare). Dac\u0103 po\u021bi face cu u\u0219urin\u021b\u0103 mai multe repet\u0103ri ale unui exerci\u021biu, cre\u0219te treptat greutatea sau rezisten\u021ba.<\/span><\/p>\n\n\n\n

    Indica\u021bie: Po\u021bi \u00eenlocui cu succes greut\u0103\u021bile cu sticle de ap\u0103 (de exemplu, 0,5-2 l) sau cu un bidon de 5l.<\/span><\/p>\n\n\n\n

    Cum s\u0103 te preg\u0103te\u0219ti pentru antrenamentul de for\u021b\u0103 acas\u0103?<\/span><\/h2>\n\n\n\n

    \u00cencepe prin elaborarea unui plan de antrenament \u0219i stabilirea unui obiectiv de antrenament, precum \u0219i a frecven\u021bei \u0219i a modului \u00een care vei face exerci\u021bii fizice. Antrenamentul de for\u021b\u0103 poate lua forma:<\/span><\/p>\n\n\n\n

      \n
    • antrenamentului \u00een circuit<\/strong><\/span> \u2013 <\/strong><\/span>const\u0103 \u00een a\u0219a-numitele circuite, adic\u0103 o serie de 8-12 exerci\u021bii executate unul dup\u0103 altul cu o scurt\u0103 pauz\u0103 sau intervale \u0219i care implic\u0103 toate p\u0103r\u021bile corpului. Po\u021bi s\u0103 lucrezi pentru timp (de exemplu 45\/15 sau 50\/10) sau s\u0103 faci un anumit num\u0103r de repet\u0103ri ale unui anumit exerci\u021biu<\/span>;<\/span><\/strong><\/span><\/li>\n\n\n\n
    • split<\/strong><\/span>ul<\/strong><\/span> \u2013 <\/strong><\/span>Altfel, antrenamentul \u00eemp\u0103r\u021bit const\u0103 \u00een concentrarea \u00eentr-o singur\u0103 unitate de antrenament exclusiv pe o anumit\u0103 parte a corpului, de exemplu picioare, spate \u0219i umeri, piept \u0219i triceps. Este perfect pentru persoanele cu experien\u021b\u0103 \u00eendelungat\u0103 de antrenament \u0219i cuno\u0219tin\u021be adecvate, care se concentreaz\u0103 pe culturism, de exemplu pentru competi\u021biile de culturism<\/span>; <\/span><\/li>\n\n\n\n
    • FBW (Full Body Workout) \u2013 <\/strong><\/span>o metod\u0103 de antrenament care este bun\u0103 pentru \u00eencep\u0103tori. Este de natur\u0103 general\u0103 \u0219i const\u0103 \u00een exerci\u021bii cu mai multe articula\u021bii, ceea ce \u00ee\u021bi permite s\u0103 te concentrezi pe antrenarea \u00eentregului corp. Implic\u0103 efectuarea unui exerci\u021biu pentru fiecare parte specific\u0103 a corpului, \u00eencep\u00e2nd cu cele mai mari – picioare, spate \u0219i piept – \u0219i trec\u00e2nd treptat la cele mai mici – umeri, triceps, biceps \u0219i abdomen<\/span>.<\/span><\/li>\n\n\n\n
    • mersl pe jos sau trop\u0103it pe loc<\/span><\/span><\/li>\n\n\n\n
    • rotirea bra\u021belor \u00eenainte\/\u00eenapoi<\/span><\/span><\/li>\n\n\n\n
    • rotirea \u0219oldului<\/span><\/span><\/li>\n\n\n\n
    • rotirea trunchiului<\/span><\/span><\/li>\n\n\n\n
    • mi\u0219carea picioarelor \u00een fa\u021b\u0103\/\u00een lateral\/\u00een spate<\/span><\/span><\/li>\n\n\n\n
    • fand\u0103ri<\/span><\/span><\/li>\n\n\n\n
    • genuflexiuni<\/span><\/span><\/li>\n\n\n\n
    • s\u0103rituri alternante cu bra\u021bele \u00een sus (m\u00e2na dreapt\u0103 + genunchiul st\u00e2ng \u0219i invers)<\/span><\/span><\/li>\n\n\n\n
    • jumping jack<\/span><\/span><\/li>\n\n\n\n
    • skip A\/C<\/span><\/li>\n\n\n\n
    • \u201e<\/span>picioru\u0219e rapiz<\/span>i\u201d (<\/span>alergare rapid\u0103 pe loc<\/span>)<\/span><\/li>\n\n\n\n
    • coard\u0103 <\/span>(<\/span>f\u0103r\u0103 echipament sau cu o fr\u00e2nghie de s\u0103rituri, dac\u0103 ai una \u0219i ai suficient spa\u021biu<\/span>).<\/span><\/li>\n<\/ul>\n\n\n\n

      Fiecare sesiune de antrenament de for\u021b\u0103 acas\u0103 ar trebui s\u0103 \u00eenceap\u0103 cu o \u00eenc\u0103lzire. Dedic\u0103 10-15 minute preg\u0103tirii mu\u0219chilor, ligamentelor \u0219i tendoanelor pentru o munc\u0103 sporit\u0103, pentru a reduce riscul de accidentare sau de \u00eencetare prematur\u0103 a exerci\u021biului din cauza faptului c\u0103 organismul t\u0103u a intrat de la bun \u00eenceput \u00eentr-o munc\u0103 intensiv\u0103 \u0219i prin urmare, are o capacitate mai mic\u0103 de efort (obose\u0219ti mai repede). Realizeaz\u0103:<\/span><\/p>\n\n\n\n

      Dac\u0103 ai acas\u0103 o biciclet\u0103 sta\u021bionar\u0103, o band\u0103 de alergare sau o biciclet\u0103 eliptic\u0103, po\u021bi petrece 5 minute de \u00eenc\u0103lzire pe aparat \u0219i apoi parcurge lista de mai sus. <\/span><\/p>\n\n\n\n

      La sf\u00e2r\u0219itul antrenamentului de for\u021b\u0103, merit\u0103 s\u0103 nu ui\u021bi s\u0103 \u00ee\u021bi \u00eentinzi \u0219i s\u0103 \u00ee\u021bi rulezi mu\u0219chii pentru a accelera recuperarea dup\u0103 antrenament, pentru a-\u021bi men\u021bine forma fizic\u0103 ridicat\u0103, precum \u0219i pentru a-\u021bi calma corpul \u0219i a-\u021bi restabili echilibrul de dinaintea antrenamentului. Pentru detalii, consult\u0103 ghidurile noastre: \u00centinderea dup\u0103 antrenament<\/span> \u0219i Rularea mu\u0219chilor. <\/span><\/p>\n\n\n\n

      C\u00e2t de des s\u0103 te antrenezi acas\u0103?<\/span><\/h2>\n\n\n\n

      Pentru a ob\u021bine rezultatele dorite, cel mai bine este s\u0103 \u00ee\u021bi antrenezi for\u021ba de cel pu\u021bin 3 ori pe s\u0103pt\u0103m\u00e2n\u0103. Este o idee bun\u0103 s\u0103 stabile\u0219ti \u00een planul t\u0103u de antrenament ordinea de o zi de antrenament \u2013 1 zi de odihn\u0103. De exemplu, luni-miercuri-vineri sau mar\u021bi-joi-s\u00e2mb\u0103t\u0103 sunt zile de antrenament, iar restul sunt zile de recuperare sau alte activit\u0103\u021bi, cum ar fi stretching, yoga, mobility, pilates, \u00eenot recreativ sau cardio u\u0219or \u00eentre 60-75% din ritmul cardiac maxim (cel mai simplu mod de a calcula acest lucru este folosind formula: <\/span>HRmax = 220-v\u00e2rst\u0103<\/strong><\/span>).<\/span><\/p>\n\n\n\n

      \"Persoana<\/figure>\n\n\n\n

      Antrenament de for\u021b\u0103 acas\u0103 f\u0103r\u0103 echipament<\/span><\/h2>\n\n\n\n\n

      Antrenamentul de for\u021b\u0103 nu trebuie s\u0103 \u00eensemne s\u0103 ridici tone de greut\u0103\u021bi \u0219i s\u0103 te antrenezi pe aparate specializate. \u00cen confortul propriei case, \u00ee\u021bi po\u021bi dezvolta mu\u0219chi bine defini\u021bi \u0219i o for\u021b\u0103 adecvat\u0103 folosind doar greutatea propriului corp. \u00cen special \u00eencep\u0103torii ar trebui s\u0103 opteze pentru acest lucru, astfel \u00eenc\u00e2t s\u0103 se poat\u0103 concentra mai \u00eent\u00e2i pe o tehnic\u0103 corect\u0103, pe fluiditatea mi\u0219c\u0103rilor, pe o pozi\u021bie stabil\u0103 \u0219i pe un control complet al eforturilor.<\/span><\/p>\n\n\n\n

      Antrenament de for\u021b\u0103 acas\u0103 f\u0103r\u0103 echipament \u2013 exerci\u021bii de prob\u0103:<\/strong><\/span><\/p>\n\n\n\n

        \n
      • genuflexiuni <\/strong><\/span>\u2013 <\/strong><\/span>pozi\u021bioneaz\u0103 picioarele la l\u0103\u021bimea umerilor, cu degetele de la picioare u\u0219or \u00eendreptate spre exterior. Str\u00e2nge-\u021bi omopla\u021bii \u0219i \u00eendreapt\u0103-\u021bi spatele. Inspir\u0103 \u0219i \u00eencepe s\u0103 \u00ee\u021bi \u00eendoi \u0219oldurile \u0219i genunchii simultan. Coboar\u0103 p\u00e2n\u0103 la un interval care \u00ee\u021bi este confortabil. Evit\u0103 s\u0103 \u00eempingi genunchii \u00een fa\u021b\u0103 \u0219i s\u0103 \u00eei scapi spre interior (\u00eendreapt\u0103-i spre degetele de la 1-2 picioare), precum \u0219i \u00eendoirea excesiv\u0103 a trunchiului (\u021bine pieptul deschis, prive\u0219te drept \u00eenainte). Cite\u0219te mai multe \u00een ghidul<\/span>: <\/span>Genuflexiuni<\/strong><\/span>;<\/span><\/strong><\/span><\/li>\n\n\n\n
      • flot\u0103ri clasice, \u00een genunchi, sau cu m\u00e2inile pe o \u00een\u0103l\u021bime\/perete<\/strong><\/span> \u2013 <\/strong><\/span>Pozi\u021bioneaz\u0103-\u021bi m\u00e2inile pu\u021bin mai lat dec\u00e2t umerii, picioarele \u00eempreun\u0103, fesele str\u00e2nse, buricul \u00eendreptat spre coloana vertebral\u0103, corpul form\u00e2nd o singur\u0103 linie. Inspir\u0103 \u0219i \u00eencepe s\u0103 cobori corpul \u00een mod constant spre podea, \u00een acela\u0219i timp \u00eendrept\u00e2ndu-\u021bi coatele spre corp, astfel \u00eenc\u00e2t s\u0103 formeze un unghi de aproximativ 45 de grade. Cite\u0219te mai multe \u00een articolul<\/span> <\/strong><\/span>tipuri de fl<\/strong><\/span>ot\u0103ri<\/strong><\/span>;<\/span><\/strong><\/span><\/li>\n\n\n\n
      • sc\u00e2ndur\u0103 (plank cu antebra\u021bele)<\/strong><\/span> \u2013 <\/strong><\/span>Pozi\u021bioneaz\u0103-te pe antebra\u021be, astfel \u00eenc\u00e2t coatele s\u0103 fie sub umeri. \u021aine picioarele \u00eempreunate sau dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. Str\u00e2nge-\u021bi fesele, cu buricul \u00eendreptat spre coloana vertebral\u0103, astfel \u00eenc\u00e2t corpul t\u0103u s\u0103 formeze o singur\u0103 linie, iar regiunea lombar\u0103 s\u0103 nu fug\u0103 \u00een jos. R\u0103m\u00e2i \u00een aceast\u0103 pozi\u021bie timp de 30-60 s (\u00een func\u021bie de nivelul t\u0103u de antrenament). \u00centr-o variant\u0103 mai dificil\u0103, treci din pozi\u021bia de sc\u00e2ndur\u0103 joas\u0103 \u00een pozi\u021bia de sc\u00e2ndur\u0103 \u00eenalt\u0103, adic\u0103 pune-\u021bi m\u00e2inile sub umeri \u0219i revino la pozi\u021bia de plecare<\/span>;<\/span><\/strong><\/span><\/li>\n\n\n\n
      • salturi <\/strong><\/span>\u2013 <\/strong><\/span>Stai cu picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor, a\u0219eaz\u0103-\u021bi m\u00e2inile de-a lungul trunchiului sau sprijin\u0103-te pe \u0219olduri. \u00cenainteaz\u0103 un pas mare cu piciorul drept \u0219i \u00eendoind piciorul la genunchi, coboar\u0103 pozi\u021bia astfel \u00eenc\u00e2t coapsa dreapt\u0103 s\u0103 fie paralel\u0103 cu podeaua. \u00cempinge de pe c\u0103lc\u00e2i \u0219i revino la pozi\u021bia de pornire. Se repet\u0103 cu piciorul st\u00e2ng<\/span>;<\/span><\/strong><\/span><\/li>\n\n\n\n
      • tragerea genunchilor la piept \u00een pozi\u021bia culcat pe spate<\/strong><\/span> – <\/strong><\/span>A\u0219eaz\u0103-te pe un covora\u0219, \u00eendoaie picioarele la genunchi \u0219i sprijin\u0103-te cu bra\u021bele (pozi\u021bioneaz\u0103-le \u00een spatele t\u0103u). Ridic\u0103-\u021bi picioarele \u0219i \u00eencepe s\u0103 tragi alternativ genunchiul spre piept. De asemenea, po\u021bi face ambii genunchi simultan<\/span>;<\/span><\/strong><\/span><\/li>\n\n\n\n
      • Pres\u0103 deasupra capului cu gantere<\/strong><\/span> \u2013 <\/strong><\/span>Stai \u00een picioare cu acestea dep\u0103rtate la l\u0103\u021bimea umerilor. Ridic\u0103 bra\u021bele \u00eendoite la coate \u00een lateral, la \u00een\u0103l\u021bimea pieptului, astfel \u00eenc\u00e2t s\u0103 existe un unghi drept \u00eentre um\u0103r \u0219i antebra\u021b, iar palmele s\u0103 fie orientate \u00een sus. Apas\u0103 halterele peste cre\u0219tetul capului (nu bate greut\u0103\u021bile una \u00eempotriva celeilalte) \u0219i revino \u00een pozi\u021bia de plecare<\/span>; <\/span><\/strong><\/span><\/li>\n\n\n\n
      • \u00eentinderi <\/strong><\/span>\u2013 <\/strong><\/span>culcat pe spate pe un covora\u0219 sau pe o banc\u0103 dreapt\u0103, pozi\u021bioneaz\u0103-\u021bi m\u00e2inile cu gantere deasupra pieptului (cu palmele spre interior). Bra\u021bele u\u0219or \u00eendoite la coate. Spatele neutru, picioarele \u00eendoite la genunchi, picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. \u00cencepi s\u0103 cobori bra\u021bele spre podea p\u00e2n\u0103 c\u00e2nd cotul se afl\u0103 pe podea sau sub linia b\u0103ncii ( p\u0103streaz\u0103 constant unghiul de flexie la cot) \u2013 ar trebui s\u0103 sim\u021bi cum te \u00eentinzi pe piept. Revino la pozi\u021bia de pornire<\/span>;<\/span><\/strong><\/span><\/li>\n\n\n\n
      • v\u00e2slit <\/strong><\/span>\u2013 <\/strong><\/span>Picioarele dep\u0103rtate la l\u0103\u021bimea umerilor, bra\u021bele de-a lungul trunchiului, spatele drept, cu omopla\u021bii tra\u0219i \u00eenapoi. \u00cendoindu-te la \u0219olduri, coboar\u0103-\u021bi trunchiul paralel cu podeaua \u0219i \u00eencepe s\u0103 v\u00e2sle\u0219ti cu coatele apropiate de corp, \u00een spatele t\u0103u, iar m\u00e2inile cu greut\u0103\u021bi la \u00een\u0103l\u021bimea \u0219oldurilor.<\/span>;<\/span><\/li>\n\n\n\n
      • presiuni franceze \u00eentinse pe spate \u2013 <\/strong>\u00centinde-te pe spate, cu picioarele dep\u0103rtate de \u0219olduri, spatele neutru. A\u0219eaz\u0103-\u021bi m\u00e2inile cu greutatea la \u00een\u0103l\u021bimea pieptului \u0219i \u00eendreapt\u0103 spre tine partea rotund\u0103 a halterei. \u00cendoindu-\u021bi bra\u021bele la nivelul coatelor, \u00eencepi s\u0103 cobori m\u00e2inile p\u00e2n\u0103 c\u00e2nd acestea se afl\u0103 la nivelul frun\u021bii. \u00cendreapt\u0103-\u021bi bra\u021bele \u0219i revino \u00een pozi\u021bia de pornire (evit\u0103 s\u0103 \u00ee\u021bi \u00eentinzi prea mult coatele).<\/span><\/li>\n<\/ul>\n\n\n\n

        Exerci\u021bii cu gantere acas\u0103<\/span><\/h2>\n\n\n\n

        Cu gantere po\u021bi extinde gama de exerci\u021bii de acas\u0103. O solu\u021bie func\u021bional\u0103 este setul de gantere ajustabile, care este format din dou\u0103 bare, snap-uri \u0219i mai multe perechi de greut\u0103\u021bi, astfel \u00eenc\u00e2t s\u0103 po\u021bi modifica \u00een mod liber greutatea \u00een func\u021bie de nevoile tale \u0219i de grupa muscular\u0103 pe care o exersezi, sau s\u0103 combini ganterele cu o bar\u0103 dedicat\u0103 pentru haltere. <\/span><\/p>\n\n\n\n

        Exerci\u021bii cu gantere acas\u0103 – exemple:<\/strong><\/span><\/p>\n\n\n\n

          \n
        • ridicarea cu un singur picior (a\u0219a-numita r\u00e2ndunic\u0103)<\/strong> \u2013 Pozi\u021bioneaz\u0103-\u021bi picioarele la l\u0103\u021bimea \u0219oldurilor, m\u00e2inile cu gantere de-a lungul trunchiului. Spatele drept, cu omopla\u021bii str\u00e2n\u0219i. \u00cencepi s\u0103 te apleci la \u0219olduri \u0219i \u00een acela\u0219i timp, \u00eendoaie u\u0219or genunchiul drept \u0219i ridic\u0103 piciorul st\u00e2ng \u00een sus, \u00eendreptat spre spatele t\u0103u. Coboar\u0103 trunchiul \u00een jos p\u00e2n\u0103 c\u00e2nd sim\u021bi o \u00eentindere \u00een zona mu\u0219chilor bicepsului femural (cureaua din spate) sau ajunge la o pozi\u021bie \u00een care trunchiul este paralel cu solul<\/span><\/li>\n\n\n\n
        • fand\u0103ri \u2013 <\/strong>Stai \u00een picioare la o distan\u021b\u0103 egal\u0103 cu l\u0103\u021bimea \u0219oldurilor, cu bra\u021bele de-a lungul trunchiului. Pieptul \u00eempins \u00een fa\u021b\u0103, spatele drept, omopla\u021bii tra\u0219i \u00eenapoi, fesele \u0219i abdomenul str\u00e2nse. F\u0103 un pas \u00eenapoi \u0219i \u00eendoaie picioarele la genunchi, astfel \u00eenc\u00e2t ambele picioare (\u00eencol\u0103cite \u0219i c\u0103lcate) s\u0103 aib\u0103 un unghi drept \u00eentre coaps\u0103 \u0219i tibie. Nu \u00ee\u021bi \u00eenclina trunchiul \u00een fa\u021b\u0103. Expir\u0103, transfer\u0103-\u021bi greutatea pe piciorul care face pasul \u0219i revino \u00een pozi\u021bia de plecare.<\/span><\/li>\n\n\n\n
        • Pres\u0103 deasupra capului cu gantere \u2013 <\/strong>Stai \u00een picioare cu acestea dep\u0103rtate la l\u0103\u021bimea umerilor. Ridic\u0103 bra\u021bele \u00eendoite la coate \u00een lateral, la \u00een\u0103l\u021bimea pieptului, astfel \u00eenc\u00e2t s\u0103 existe un unghi drept \u00eentre um\u0103r \u0219i antebra\u021b, iar palmele s\u0103 fie orientate \u00een sus. Apas\u0103 halterele peste cre\u0219tetul capului (nu bate greut\u0103\u021bile una \u00eempotriva celeilalte) \u0219i revino \u00een pozi\u021bia de plecare; <\/li>\n\n\n\n
        • \u00eentinderi \u2013 <\/strong>culcat pe spate pe un covora\u0219 sau pe o banc\u0103 dreapt\u0103, pozi\u021bioneaz\u0103-\u021bi m\u00e2inile cu gantere deasupra pieptului (cu palmele spre interior). Bra\u021bele u\u0219or \u00eendoite la coate. Spatele neutru, picioarele \u00eendoite la genunchi, picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. \u00cencepi s\u0103 cobori bra\u021bele spre podea p\u00e2n\u0103 c\u00e2nd cotul se afl\u0103 pe podea sau sub linia b\u0103ncii ( p\u0103streaz\u0103 constant unghiul de flexie la cot) \u2013 ar trebui s\u0103 sim\u021bi cum te \u00eentinzi pe piept. Revino la pozi\u021bia de pornire;<\/li>\n\n\n\n
        • v\u00e2slit \u2013 <\/strong>Picioarele dep\u0103rtate la l\u0103\u021bimea umerilor, bra\u021bele de-a lungul trunchiului, spatele drept, cu omopla\u021bii tra\u0219i \u00eenapoi.  \u00cendoindu-te la \u0219olduri, coboar\u0103-\u021bi trunchiul paralel cu podeaua \u0219i \u00eencepe s\u0103 v\u00e2sle\u0219ti cu coatele apropiate de corp, \u00een spatele t\u0103u, iar m\u00e2inile cu greut\u0103\u021bi la \u00een\u0103l\u021bimea \u0219oldurilor.;<\/li>\n\n\n\n
        • presiuni franceze \u00eentinse pe spate \u2013 <\/strong>\u00centinde-te pe spate, cu picioarele dep\u0103rtate de \u0219olduri, spatele neutru. A\u0219eaz\u0103-\u021bi m\u00e2inile cu greutatea la \u00een\u0103l\u021bimea pieptului \u0219i \u00eendreapt\u0103 spre tine partea rotund\u0103 a halterei. \u00cendoindu-\u021bi bra\u021bele la nivelul coatelor, \u00eencepi s\u0103 cobori m\u00e2inile p\u00e2n\u0103 c\u00e2nd acestea se afl\u0103 la nivelul frun\u021bii. \u00cendreapt\u0103-\u021bi bra\u021bele \u0219i revino \u00een pozi\u021bia de pornire (evit\u0103 s\u0103 \u00ee\u021bi \u00eentinzi prea mult coatele).<\/li>\n<\/ul>\n\n\n\n

          Ganterele<\/span> din font\u0103, reglabile, vinil, neopren, bitum sau o\u021bel cromat <\/strong><\/span>de la produc\u0103tori de renume precum: <\/span>Body Sculpture, HMS, Kettler, Technogym, THORN FIT, Spokey sau TREXO<\/strong><\/span>, le g\u0103se\u0219ti pe <\/span>Sportano.ro<\/strong><\/span>.<\/span><\/p>\n\n\n\n

          \"Femeie<\/figure>\n\n\n\n

          Antrenament de rezisten\u021b\u0103 acas\u0103<\/span><\/h2>\n\n\n\n

          <\/span><\/p>\n\n\n\n

          Benzile de rezisten\u021b\u0103, cum ar fi benzile mini \u0219i benzile de putere, tubbing-ul \u0219i expanderele, sunt un adaos excelent pentru antrenamentul de for\u021b\u0103 care vizeaz\u0103 at\u00e2t partea superioar\u0103, c\u00e2t \u0219i cea inferioar\u0103 a corpului. Este esen\u021bial s\u0103 g\u0103se\u0219ti rezisten\u021ba potrivit\u0103, care este de obicei indicat\u0103 de o culoare sau de marcaje sub form\u0103 de dreptunghiuri pictate. <\/span><\/p>\n\n\n\n

          Antrenamentul de rezisten\u021b\u0103 acas\u0103 – exemple de exerci\u021bii cu benzile mini band:<\/strong><\/span><\/p>\n\n\n\n

            \n
          • monster walk \u2013 <\/strong><\/span>pune-\u021bi o band\u0103 mini band deasupra genunchilor. Picioarele la l\u0103\u021bimea \u0219oldurilor. \u00cendoaie-te la \u0219olduri \u0219i coboar\u0103 p\u00e2n\u0103 la o jum\u0103tate de ghemuit. Buricul tras \u00een\u0103untru, spatele drept. Execut\u00e2nd mi\u0219carea din genunchi, mergi \u00een pa\u0219i mici de 5 ori spre partea dreapt\u0103, a\u0219ez\u00e2nd picioarele paralel unul cu cel\u0103lalt, apoi \u00eentoarce-te<\/span>. <\/span><\/strong><\/span><\/li>\n\n\n\n
          • glutes bridge \u2013 <\/strong><\/span>stai \u00eentins pe spate, picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor, cu c\u0103lc\u00e2iul sub genunchi. \u00cendreapt\u0103-\u021bi buricul spre coloana vertebral\u0103, evit\u0103 s\u0103 \u00eendoi regiunea lombar\u0103. Se ridic\u0103 \u0219oldurile \u00een sus p\u00e2n\u0103 c\u00e2nd articula\u021bia \u0219oldului este dreapt\u0103, se str\u00e2ng fesele \u0219i se men\u021bine pozi\u021bia pentru o clip\u0103. \u00cencepi s\u0103 cobori \u0219oldurile p\u00e2n\u0103 c\u00e2nd te afli la 2-3 cm deasupra podelei<\/span>.<\/span><\/strong><\/span><\/li>\n\n\n\n
          • v\u00e2slire cu un singur bra\u021b \u00een pozi\u021bie a\u0219ezat\u0103<\/strong><\/span> \u2013 <\/strong><\/span>a\u0219eaz\u0103-te pe covora\u0219. Picioarele drepte, cu omopla\u021bii tra\u0219i \u00een spate. Pune-\u021bi banda mini band pe metatarsianul piciorului drept \u0219i prinde-\u021bi cel\u0103lalt cap\u0103t cu m\u00e2na dreapt\u0103. Tr\u0103g\u00e2nd m\u00e2na p\u00e2n\u0103 la linia coastelor inferioare, execut\u0103 o rota\u021bie \u2013 palma cu fa\u021ba spre tavan cu interiorul m\u00e2inii. Revino \u00een pozi\u021bia de plecare men\u021bin\u00e2nd banda u\u0219or \u00eentins\u0103<\/span>.<\/span><\/li>\n\n\n\n
          • mountain climber<\/strong><\/span> cu benzile pe picioare<\/strong><\/span> \u2013 <\/strong><\/span>pune-\u021bi o band\u0103 mini band pe metatarsiene \u0219i treci \u00eentr-o pozi\u021bie de sc\u00e2ndur\u0103 \u00eenalt\u0103. Trage alternativ genunchiul spre piept timp de 30-45 s<\/span>.<\/span><\/li>\n<\/ul>\n\n\n\n

            Benzi, curele de exerci\u021bii \u0219i expandere <\/strong>rezistente de la produc\u0103torii de top de accesorii de antrenament: adidas, Gipara, HMS, inSPORTline, PeachPerfect, Pure2Improve, MOVO, Spokey, Schildkr\u00f6t sau Rebook<\/strong>, \u00een seturi sau c\u00e2te una, le cumperi pe Sportano.ro<\/strong>.<\/span><\/p>\n\n\n\n

            <\/span><\/p>\n\n\n\n

            Antrenamentul de for\u021b\u0103 acas\u0103 \u2013 efecte<\/span><\/h2>\n\n\n\n

            <\/span><\/p>\n\n\n\n

            Ad\u0103ugarea antrenamentului de for\u021b\u0103 \u00een planul de antrenament s\u0103pt\u0103m\u00e2nal va avea multe beneficii pentru s\u0103n\u0103tate \u0219i condi\u021bia fizic\u0103, economisind \u00een plus timpul \u0219i banii pe care \u00eei necesit\u0103 deplasarea la sala de sport \u0219i abonamentele. Cu toate acestea, pentru a ob\u021bine rezultatele corecte, este important s\u0103 \u00ee\u021bi aminte\u0219ti de regularitate \u0219i de faptul c\u0103 fiecare se va schimba \u00eentr-un ritm individual. \u00cen general, dup\u0103 o lun\u0103 de antrenament de for\u021b\u0103 regulat (de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103), vei vedea beneficii m\u0103surabile.<\/span><\/p>\n\n\n\n

            Ce efecte are antrenamentul de for\u021b\u0103?<\/span><\/p>\n\n\n\n

              \n
            • construirea masei musculare f\u0103r\u0103 gr\u0103simi<\/span>;<\/span><\/li>\n\n\n\n
            • reducerea gr\u0103simii (inclusiv a gr\u0103simii viscerale depozitate \u00een cavitatea abdominal\u0103 \u0219i pe organele interne) \u0219i pierderea \u00een greutate (dac\u0103 se men\u021bin obiceiurile alimentare adecvate)<\/span>;<\/span><\/li>\n\n\n\n
            • stimuleaz\u0103 metabolismul – inclusiv metabolismul de repaus, adic\u0103 o ardere sporit\u0103 a caloriilor chiar \u0219i atunci c\u00e2nd nu faci exerci\u021bii fizice. Poate dura p\u00e2n\u0103 la 72 de ore \u2013 \u00een func\u021bie de intensitatea exerci\u021biului \u0219i de p\u0103r\u021bile corpului implicate<\/span>;<\/span><\/li>\n\n\n\n
            • \u00eent\u0103rirea inimii \u0219i a sistemului circulator<\/span>;<\/span><\/li>\n\n\n\n
            • cre\u0219terea densit\u0103\u021bii osoase<\/span>;<\/span><\/li>\n\n\n\n
            • \u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii, a amplitudinii de mi\u0219care \u0219i a echilibrului<\/span>;<\/span><\/li>\n\n\n\n
            • sl\u0103birea \u0219i sculptarea siluetei<\/span>;<\/span><\/li>\n\n\n\n
            • cre\u0219terea for\u021bei \u0219i rezisten\u021bei musculare<\/span>;<\/span><\/li>\n\n\n\n
            • o piele mai ferm\u0103 \u0219i reducerea vizibilit\u0103\u021bii celulitei<\/span>;<\/span><\/li>\n\n\n\n
            • o condi\u021bie mai bun\u0103<\/span>;<\/span><\/li>\n\n\n\n
            • reducerea colesterolului LDL \u0219i a nivelului de zah\u0103r din s\u00e2nge<\/span>;<\/span><\/li>\n\n\n\n
            • stabilizarea \u0219i \u00eent\u0103rirea mu\u0219chilor profunzi, \u00eembun\u0103t\u0103\u021bind astfel postura<\/span>;<\/span><\/li>\n\n\n\n
            • \u00eembun\u0103t\u0103\u021birea st\u0103rii<\/span>;<\/span><\/li>\n\n\n\n
            • reducerea stresului<\/span>;<\/span><\/li>\n\n\n\n
            • o calitate mai bun\u0103 a somnului<\/span>;<\/span><\/li>\n\n\n\n
            • \u00eembun\u0103t\u0103\u021birea libidoului<\/span>;<\/span><\/li>\n\n\n\n
            • stim\u0103 de sine mai mare<\/span>.<\/span><\/li>\n<\/ul>\n\n\n\n

              <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

              Antrenamentul de for\u021b\u0103 la domiciliu este o modalitate simpl\u0103 \u0219i convenabil\u0103 de a men\u021bine rutina de antrenament atunci c\u00e2nd nu po\u021bi merge la sal\u0103 sau e\u0219ti \u00eencep\u0103tor. \u00ce\u021bi suger\u0103m ce exerci\u021bii de antrenament de for\u021b\u0103 f\u0103r\u0103 echipament, cu benzi elastice sau cu gantere s\u0103 faci acas\u0103 pentru a-\u021bi dezvolta for\u021ba, masa muscular\u0103 \u0219i rezisten\u021ba, pentru […]<\/p>\n","protected":false},"author":7,"featured_media":1310,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-1305","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-si-sala-de-sport"],"acf":[],"yoast_head":"\nAntrenamentul de for\u021b\u0103 acas\u0103: exerci\u021bii simple la domiciliu cu gantere, cu benzi de cauciuc \u0219i f\u0103r\u0103 echipament - 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