{"id":1381,"date":"2024-02-01T20:29:52","date_gmt":"2024-02-01T20:29:52","guid":{"rendered":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/"},"modified":"2025-07-21T13:36:37","modified_gmt":"2025-07-21T13:36:37","slug":"tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/","title":{"rendered":"Tipuri de flot\u0103ri: care dintre ele s\u0103 le incluzi \u00een planul t\u0103u de antrenament \u0219i de ce? Flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi"},"content":{"rendered":"\n<p><span><strong>De la flot\u0103ri pentru femei la flot\u0103ri \u00een form\u0103 de diamant \u0219i flot\u0103ri cu o singur\u0103 m\u00e2n\u0103 \u2013 exist\u0103 at\u00e2t de multe variante de flot\u0103ri \u00eenc\u00e2t se g\u0103se\u0219te cu succes o op\u021biune pentru toat\u0103 lumea, indiferent de nivelul de antrenament. Afl\u0103 care sunt tipurile de flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi care merit\u0103 s\u0103 fie incluse \u00een planul t\u0103u de antrenament pentru a-\u021bi \u00eembun\u0103t\u0103\u021bi abilit\u0103\u021bile, pentru a angaja \u0219i \u00eent\u0103ri mai mul\u021bi mu\u0219chi sau pentru a-\u021bi rupe rutina cu exerci\u021bii pentru mu\u0219chii pieptului, tricepsului \u0219i umerilor.<\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Flot\u0103ri pentru \u00eencep\u0103tori <\/span><\/h2>\n\n\n\n<p><span>Dac\u0103 e\u0219ti \u00eencep\u0103tor \u00een antrenamentele de for\u021b\u0103, opteaz\u0103 pentru cele mai simple variante de flot\u0103ri, care ofer\u0103 mult\u0103 stabilitate \u00een timpul execut\u0103rii lor. Astfel, \u00ee\u021bi va fi mai u\u0219or s\u0103 adaptezi intervalul de dificultate la nivelul t\u0103u de preg\u0103tire fizic\u0103, s\u0103 dezvol\u021bi tehnica corect\u0103 \u0219i s\u0103 ob\u021bii rezultatele corecte sub forma unor mu\u0219chi sculpta\u021bi \u0219i mai puternici. <\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri la perete<\/span><\/h3>\n\n\n\n<p><span>Flot\u0103rile de perete sunt cea mai bun\u0103 modalitate de a \u00eencorpora acest tip de exerci\u021biu \u00een planul de antrenament \u0219i de a \u00eent\u0103ri \u00eentreaga parte superioar\u0103 a corpului \u2013 mu\u0219chii pectorali majori \u0219i minori, tricepsul \u0219i actonul anterior al umerilor. \u00cen plus, mu\u0219chii de baz\u0103, fesele, cvadricepsul (mu\u0219chii coapsei) \u0219i gambele sunt implicate \u00een men\u021binerea pozi\u021biei de sc\u00e2ndur\u0103.<\/span><\/p>\n\n\n\n<p><span><strong>Aplicare:<\/strong><\/span><span> Stai la 1-1,5 pa\u0219i de un perete. A\u0219eaz\u0103-\u021bi ambele m\u00e2ini pe perete astfel \u00eenc\u00e2t s\u0103 fie pu\u021bin mai \u00een lat dec\u00e2t umerii, dar la \u00een\u0103l\u021bimea acestora, iar \u00eencheieturile s\u0103 formeze o singur\u0103 linie cu umerii. P\u0103streaz\u0103-\u021bi corpul \u00eentr-o pozi\u021bie de sc\u00e2ndur\u0103 \u00eenalt\u0103 (picioarele dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor sau unite, \u0219oldurile \u00een linie cu umerii, mu\u0219chii abdominali, fesieri \u0219i coapsele \u00eentin\u0219i corespunz\u0103tor). Incearc\u0103 s\u0103 \u00eendoi coatele \u0219i coboar\u0103-\u021bi corpul spre perete. C\u00e2nd fruntea este aproape de perete, procedeaz\u0103 la \u00eendreptarea bra\u021belor \u0219i \u00eentoarce-te \u00een pozi\u021bia de plecare. <\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff41ecb6e.png\" alt=\"Persoana exerseaz\u0103 pe o saltea de fitness, folosind echipament sportiv comod\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri pentru femei<\/span><\/h3>\n\n\n\n<p><span>Altfel spus, flot\u0103rile pe genunchi sunt de asemenea, o modalitate excelent\u0103 de a \u00eenv\u0103\u021ba flot\u0103rile clasice \u0219i de a \u00ee\u021bi \u00eent\u0103ri pieptul, umerii \u0219i mu\u0219chii abdominali. Un beneficiu suplimentar al efectu\u0103rii \u00een mod regulat a flot\u0103rilor pentru femei, \u00een cazul doamnelor, este acela de a \u00eent\u0103ri s\u00e2nii \u0219i de a reduce a\u0219a-numitele bat arms, sau pielea l\u0103sat\u0103 a bra\u021belor. <\/span><\/p>\n\n\n\n<p><span><strong>Aplicare:<\/strong> Coboar\u0103 \u00een genunchi p\u00e2n\u0103 la o pozi\u021bie de sprijinire pe genunchi. Pozi\u021bioneaz\u0103-\u021bi m\u00e2inile pu\u021bin mai \u00een lat dec\u00e2t umerii, ridic\u0103 picioarele \u00een sus \u0219i \u00eencruci\u0219eaz\u0103-\u021bi picioarele la nivelul gambelor (le po\u021bi l\u0103sa pe podea). Men\u021bine-\u021bi capul \u00een linie cu coloana vertebral\u0103, abdomenul \u0219i fesele str\u00e2nse \u0219i spatele drept. \u00cencepi s\u0103 \u00ee\u021bi \u00eendoi bra\u021bele \u0219i coboar\u0103-\u021bi trunchiul c\u00e2t mai jos (f\u0103r\u0103 s\u0103 atingi podeaua). \u00cendrept\u00e2ndu-\u021bi bra\u021bele la coate, revino la pozi\u021bia de pornire. Evit\u0103 tot timpul \u00eendoirea \u0219oldului \u0219i g\u00e2tului.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri clasice<\/span><\/h3>\n\n\n\n<p><span>Versiunea de baz\u0103 a flot\u0103rilor lucreaz\u0103 \u00eentregul corp deodat\u0103 &#8211; de la bra\u021be la piept, la abdomen \u0219i partea inferioar\u0103 a corpului. \u00cen plus, \u00ee\u021bi permite s\u0103 construie\u0219ti un echilibru \u0219i o stabilitate mai bune.<\/span><\/p>\n\n\n\n<p><span><strong>Aplicare<\/strong>: Pune-\u021bi corpul \u00eentr-o pozi\u021bie de sc\u00e2ndur\u0103 \u00eenalt\u0103. \u021aine-\u021bi spatele drept, capul ca o prelungire a coloanei vertebrale. A\u0219eaz\u0103-\u021bi picioarele aproape unul de cel\u0103lalt sau la o distan\u021b\u0103 egal\u0103 cu cea a \u0219oldurilor. Coboar\u0103 lent \u00eentregul corp spre podea (aten\u021bie: \u0219oldurile nu trebuie s\u0103 ating\u0103 mai \u00eent\u00e2i solul, iar spatele trebuie s\u0103 se \u00eendoaie \u00een regiunea lombar\u0103) p\u00e2n\u0103 c\u00e2nd te afli foarte aproape deasupra acesteia. Apoi expir\u0103 \u0219i \u00eempinge-te \u00eenapoi p\u00e2n\u0103 la pozi\u021bia de plecare.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"22 Push Up Exercises Ranked (Beginner to Master!)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/m1W1BGpPGMo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Tipuri de flot\u0103ri pentru avansa\u021bi <\/span><\/h2>\n\n\n\n<p><span>Ai st\u0103p\u00e2nit la perfec\u021bie tehnica flot\u0103rilor clasice? \u00cencearc\u0103 variante mai provocatoare ale acestui exerci\u021biu popular \u0219i adapteaz\u0103-le la rutina ta de antrenament \u0219i la obiectivele pe care vrei s\u0103 le atingi.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff434f1ed.png\" alt=\"Un b\u0103rbat folose\u0219te o saltea de yoga pentru exerci\u021bii acas\u0103\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri diamant<\/span><span> <\/span><\/h3>\n\n\n\n<p><span><strong><\/strong><\/span><\/p>\n\n\n\n<p><span>Cunoscute \u0219i sub numele de flot\u0103ri \u00eenguste, aceasta este una dintre cele mai dificile versiuni ale flot\u0103rilor, \u00een care degetele mari \u0219i ar\u0103t\u0103toare se unesc pentru a forma un diamant, iar mu\u0219chii tricepsului (triceps) sunt lucra\u021bi cel mai mult. Sunt perfect\u0103 dac\u0103 vrei s\u0103-\u021bi sculptezi pieptul \u0219i tricep\u0219ii \u0219i s\u0103 ob\u021bii umeri mai largi. \u00cen plus, flot\u0103rile diamant te vor ajuta s\u0103 \u00ee\u021bi corectezi postura \u0219i s\u0103 asiguri un echilibru mai bun al corpului.<\/span><\/p>\n\n\n\n<p><span><strong>Aplicare:<\/strong> Se ia aceea\u0219i pozi\u021bie ca la o flotare clasic\u0103, cu excep\u021bia faptului c\u0103 m\u00e2inile sunt unite de degetele mari \u0219i ar\u0103t\u0103toare \u0219i pozi\u021bionate sub piept. \u021aine\u021bi coatele aproape de corp. Dup\u0103 ce \u00ee\u021bi cobori corpul p\u00e2n\u0103 la podea, men\u021bine pozi\u021bia timp de 1 secund\u0103 \u00eenainte de a reveni la pozi\u021bia de pornire.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri cu rezisten\u021b\u0103 pe spate<\/span><\/h3>\n\n\n\n<p><span>Acesta este un exerci\u021biu excelent pentru triceps, dar \u00ee\u021bi permite s\u0103 lucrezi \u0219i partea inferioar\u0103 a pieptului \u0219i mu\u0219chii din fa\u021b\u0103 ai umerilor. Vei avea nevoie de suprafa\u021b\u0103 ridicat\u0103 pentru a le efectua (scaun, stepper aerobic setat la nivelul 2 sau 3, cutie, banc\u0103 dreapt\u0103 etc.). <\/span><\/p>\n\n\n\n<p><span><strong>Aplicare: <\/strong>Stai cu spatele la o treapt\u0103 \u0219i a\u0219eaz\u0103-te pe ea. Pozi\u021bioneaz\u0103-\u021bi m\u00e2inile sub umeri sau pu\u021bin mai \u00een lat, \u00eendrept\u00e2nd degetele \u00een fa\u021b\u0103. Tine-\u021bi spatele drept, pieptul deschis \u0219i abdomenul \u00eencordat. Picioarele sunt a\u0219ezate cu totul pe podea, sub genunchi (varianta mai u\u0219oar\u0103) sau picioarele sunt drepte \u0219i se sprijin\u0103 pe c\u0103lc\u00e2ie (varianta mai dificil\u0103). Alternativ, alege-\u021bi o greutate suplimentar\u0103 (cum ar fi un puc) \u0219i plaseaz-o la nivelul abdominal inferior (varianta cea mai dificil\u0103). \u00cencepi \u00eencet s\u0103 \u00ee\u021bi \u00eendoi bra\u021bele la coate (\u00eendreapt\u0103-le \u00een spatele t\u0103u) \u0219i cobori cu fesele spre podea (f\u0103r\u0103 s\u0103 atingi solul). \u00cendreapt\u0103-\u021bi bra\u021bele, ridic\u0103 trunchiul \u0219i revino \u00een pozi\u021bia de plecare. <\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri suedeze<\/span><\/h3>\n\n\n\n<p><span>Dip-urile sau flot\u0103rile pe balustrade sunt un alt exerci\u021biu care vizeaz\u0103 tricepsul puternic \u0219i mu\u0219chii anteriori ai umerilor. <\/span><\/p>\n\n\n\n<p><span><strong>Aplicare: <\/strong>Apuc\u0103 balustradele folosind o prindere neutr\u0103, adic\u0103 cu patru degete \u00eendreptate spre exterior. Indoaie-\u021bi picioarele astfel \u00eenc\u00e2t s\u0103 nu ating\u0103 solul. \u021aine-\u021bi bra\u021bele drepte la nivelul coatelor \u0219i aproape de trunchi. \u00cencepi s\u0103 \u00ee\u021bi cobori trunchiul \u00eendoind bra\u021bele la coate (spre spate) p\u00e2n\u0103 c\u00e2nd sim\u021bi tensiune \u00een umeri. Revino la pozi\u021bia de pornire.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri Spiderman<\/span><\/h3>\n\n\n\n<p><span>De departe una dintre cele mai dificile varia\u021bii ale flot\u0103rilor, care angajeaz\u0103 \u00een principal: tricepsul, mu\u0219chiul pectoral major, mu\u0219chii umerilor, precum \u0219i mu\u0219chii abdominali drep\u021bi \u0219i oblici. <\/span><\/p>\n\n\n\n<p><span><strong>Aplicare:<\/strong> Ia pozi\u021bia de start ca la o flotare tradi\u021bional\u0103. Cobor\u00e2nd cu corpul, \u00eencepi s\u0103 tragi piciorul drept \u00eendoit de la genunchi spre cot (c\u00e2t mai aproape posibil). Revino \u00een pozi\u021bia de pornire \u0219i repet\u0103 cu piciorul st\u00e2ng.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri pe o m\u00e2n\u0103<\/span><\/h3>\n\n\n\n<p><span>Un alt tip de flot\u0103ri dedicate adep\u021bilor experimenta\u021bi ai antrenamentului cu greutate corporal\u0103. <\/span><\/p>\n\n\n\n<p><span><strong>Aplicare: <\/strong>Ia pozi\u021bia de start ca la o flotare clasic\u0103, dar pune un bra\u021b la spate &#8211; sprijin\u0103-l pe sacrumul coloanei vertebrale, de exemplu. Realizeaz\u0103 aceea\u0219i mi\u0219care ca la o flot\u0103ri normal\u0103.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff4568c6a.png\" alt=\"O persoan\u0103 face exerci\u021bii l\u00e2ng\u0103 drum, purt\u00e2nd echipament sportiv confortabil \u0219i m\u0103nu\u0219i de antrenament\"\/><\/figure>\n\n\n\n<p><span><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri cu picioarele ridicate<\/span><\/h3>\n\n\n\n<p><span>Ar trebui s\u0103 adaugi acest tip de flot\u0103ri la planul t\u0103u de antrenament dac\u0103 vrei s\u0103-\u021bi \u00eent\u0103re\u0219ti \u0219i s\u0103-\u021bi dezvol\u021bi mu\u0219chii pieptului \u0219i ai umerilor. \u00cen plus, aici lucreaz\u0103 tricepsul, mu\u0219chii fesieri \u0219i mu\u0219chii abdominali.<\/span><\/p>\n\n\n\n<p><span><strong>Aplicare: <\/strong>A\u0219ez\u0103-\u021bi picioarele pe o suprafa\u021b\u0103 stabil\u0103 (cutie, scaun, taburet etc.) la o \u00een\u0103l\u021bime astfel \u00eenc\u00e2t corpul s\u0103 fie paralel cu solul. Restul corpului pozi\u021bionat ca pentru o flotare tradi\u021bional\u0103. Realizeaz\u0103 mi\u0219carea ca \u00een varianta clasic\u0103.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Flot\u0103ri \u00een m\u00e2ini<\/span><span><\/span><\/h3>\n\n\n\n<p><span><\/span><\/p>\n\n\n\n<p><span>Popularna odmiana pompki w\u015br\u00f3d mi\u0142o\u015bnik\u00f3w crossfitu, do kt\u00f3rej wykonania potrzebujesz umiej\u0119tno\u015bci stania na r\u0119kach oraz \u015bciany, drabinek lub pomocy partnera.<\/span><\/p>\n\n\n\n<p><span><strong>Aplicare: <\/strong>Pozi\u021bioneaz\u0103-te cu fa\u021ba la aproximativ 1-1,5 pa\u0219i de perete \u0219i coboar\u0103-te \u00eentr-o flotare \u00een fa\u021b\u0103. S\u0103lt\u0103-\u021bi picioarele de pe podea pentru a-\u021bi lua pozi\u021bia \u00een m\u00e2ini (sprijin\u0103-\u021bi picioarele de perete\/scar\u0103 sau roag\u0103-\u021bi partenerul s\u0103 le \u021bin\u0103). \u00cencepe s\u0103 \u00ee\u021bi cobori corpul pe vertical\u0103 spre podea p\u00e2n\u0103 c\u00e2nd coatele sunt \u00eendoite la aproximativ 90 de grade. Cu o expira\u021bie, \u00eendreapt\u0103-\u021bi \u00eencet bra\u021bele la nivelul coatelor \u0219i \u00eentoarce-te \u00een pozi\u021bia de plecare. <\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Flot\u0103ri pe m\u00e2nere \u2013 dac\u0103 \u0219i c\u00e2nd merit\u0103 s\u0103 profi\u021bi de m\u00e2nere?<\/span><\/h2>\n\n\n\n<p><span>Utilizarea m\u00e2nerelor dedicate flot\u0103rilor \u00ee\u021bi ofer\u0103 o gam\u0103 larg\u0103 de manevre pentru a ad\u0103uga varietate antrenamentului t\u0103u, de exemplu: alegerea intensit\u0103\u021bii exerci\u021biilor, stabilirea unghiului corpului pentru a angaja anumite p\u0103r\u021bi ale mu\u0219chilor prin efectuarea mi\u0219c\u0103rii la ad\u00e2ncimea potrivit\u0103 etc. Este o modalitate bun\u0103 de a dezvolta tricep\u0219i puternici \u0219i de a sculpta mu\u0219chii abdominali, precum \u0219i de a u\u0219ura stresul asupra \u00eencheieturilor m\u00e2inilor.<\/span><\/p>\n\n\n\n<p><span>\u00cen func\u021bie de nevoi, po\u021bi efectua flot\u0103ri pe <strong><a href=\"https:\/\/sportano.ro\/accesorii-de-antrenament\/manere-pentru-flotari\" target=\"_blank\" rel=\"noreferrer noopener\">m\u00e2nere <\/a><\/strong>pozi\u021bionate pe o l\u0103\u021bime de umeri\/mai larg\u0103 dec\u00e2t umerii\/mai \u00eengust\u0103 dec\u00e2t umerii\/pe linia \u0219oldurilor, flot\u0103ri \u00een m\u00e2ini sau a\u0219a-numitul L-sit (de la o pozi\u021bie a\u0219ezat\u0103 dreapt\u0103, ridic\u0103 corpul pe m\u00e2nere \u00een form\u0103 de L). <\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff477d910.png\" alt=\"O persoan\u0103 folose\u0219te o band\u0103 de rezisten\u021b\u0103 pentru a face exerci\u021bii de fitness, sprijinindu-se pe un scaun\"\/><\/figure>\n\n\n\n<p><span> <\/span><span><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Flot\u0103ri cu benzi elastice \u0219i alte echipamente de antrenament <\/span><\/h2>\n\n\n\n<p><span>Atunci c\u00e2nd cau\u021bi varietate \u00een antrenamentul t\u0103u, \u00eencearc\u0103 tipuri de flot\u0103ri cu echipamente suplimentare, cum ar fi benzi de rezisten\u021b\u0103, bosu sau benzi TRX. De ce? Prin alegerea unei suprafe\u021be instabile, de exemplu angajezi mai puternic mu\u0219chii de baz\u0103 responsabili de stabilizarea coloanei vertebrale \u0219i de o pozi\u021bie corect\u0103. Rezisten\u021ba extern\u0103, pe de alt\u0103 parte, \u00eengreuneaz\u0103 \u0219i necesit\u0103 mai mult\u0103 for\u021b\u0103 pentru a efectua exerci\u021biul.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>flot\u0103ri cu benzi \u2013 <\/strong>\u00cen sprijinul \u00eenainte, \u00eentinde m\u00e2inile pu\u021bin mai mult dec\u00e2t umerii. Pozi\u021bioneaz\u0103 elasticul pe spate, la \u00een\u0103l\u021bimea umerilor \u0219i \u021bine capetele \u00een m\u00e2ini. Execut\u0103 mi\u0219carea ca la o flotare tradi\u021bional\u0103;<\/span><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>flot\u0103ri pe bosu \u2013 <\/strong>a\u0219eaz\u0103 platforma de echilibrare a corpului cu partea moale \u00een jos. Apuc\u0103-te de marginile p\u0103r\u021bii dure ale bosu-ului \u0219i pozi\u021bioneaz\u0103-te ca la o flotare clasic\u0103;<\/span><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>flot\u0103ri pe TRX \u2013 versiunea mai u\u0219oar\u0103 cu m\u00e2inile pe m\u00e2nere: <\/strong>a\u0219eaz\u0103 TRX-ul \u00een pozi\u021bia 2, apuc\u0103 m\u00e2nerele \u0219i treci la o flotare \u00eenainte (abdomenul str\u00e2ns, corpul \u00eentr-o singur\u0103 linie, bra\u021bele perpendiculare pe axa corpului la \u00een\u0103l\u021bimea umerilor, picioarele sprijinite pe podea). Se execut\u0103 mi\u0219carea la fel ca \u00een cazul unei flot\u0103ri tradi\u021bionale. <strong>Versiune mai dificil\u0103 cu picioarele \u00een TRX ( a\u0219a-numitul push up atomic):<\/strong> Pozi\u021bioneaz\u0103-te la fel ca la o flotare tradi\u021bional\u0103, cu excep\u021bia faptului c\u0103 \u00ee\u021bi pui picioarele \u00een curelele inferioare ale m\u00e2nerelor TRX. F\u0103 o mi\u0219care de cobor\u00e2re \u00een jos \u021bin\u00e2nd ferm mu\u0219chii abdominali \u0219i fesieri (evit\u0103 s\u0103 ad\u00e2nce\u0219ti lordoza din coloana lombar\u0103), apoi revino \u00een pozi\u021bia de plecare \u0219i trage-\u021bi genunchii la piept.<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span>C\u00e2t de des s\u0103 faci flot\u0103ri?<\/span><\/h2>\n\n\n\n<p><span>Principalul avantaj al flot\u0103rilor este c\u0103 acestea pot fi efectuate practic oriunde, f\u0103r\u0103 a fi nevoie de niciun echipament. Datorit\u0103 num\u0103rului mare de variante cu diferite grade de dificultate \u0219i complexitate a mi\u0219c\u0103rilor, \u00ee\u021bi po\u021bi angaja aproape \u00eentregul corp sau te po\u021bi concentra pe sculptarea \u0219i \u00eent\u0103rirea unor p\u0103r\u021bi specifice ale mu\u0219chilor.<\/span><\/p>\n\n\n\n<p><span>\u00cen func\u021bie de nevoile \u0219i planul de antrenament, flot\u0103rile pot fi efectuate cu succes chiar \u0219i zilnic. Ele pot fi \u00eencorporate \u00een: \u00eenc\u0103lzirea, a\u0219a-numitul split (antrenarea unei p\u0103r\u021bi musculare mari \u0219i 1-2 mai mici, de exemplu piept &#8211; triceps sau piept &#8211; biceps), antrenamentul \u00een circuit, antrenamentul func\u021bional, FBW (Full Body Workout), tabata sau intervale. <\/span><\/p>\n\n\n\n<p><span>Indiferent de varianta de flot\u0103ri pe care o faci, \u00eencearc\u0103 s\u0103 p\u0103strezi controlul total al mi\u0219c\u0103rilor \u0219i s\u0103 adaptezi intervalul \u0219i intensitatea exerci\u021biului la nivelul t\u0103u de preg\u0103tire fizic\u0103. Concentreaz\u0103-te pe respira\u021bie: inspir\u0103 \u00een timp ce cobori trunchiul, expir\u0103 \u00een timp ce \u00eempingi corpul \u00een sus.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>De la flot\u0103ri pentru femei la flot\u0103ri \u00een form\u0103 de diamant \u0219i flot\u0103ri cu o singur\u0103 m\u00e2n\u0103 \u2013 exist\u0103 at\u00e2t de multe variante de flot\u0103ri \u00eenc\u00e2t se g\u0103se\u0219te cu succes o op\u021biune pentru toat\u0103 lumea, indiferent de nivelul de antrenament. Afl\u0103 care sunt tipurile de flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi care merit\u0103 s\u0103 fie incluse [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1387,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-1381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-si-sala-de-sport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tipuri de flot\u0103ri: care dintre ele s\u0103 le incluzi \u00een planul t\u0103u de antrenament \u0219i de ce? Flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi - Blog Sportano.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tipuri de flot\u0103ri: care dintre ele s\u0103 le incluzi \u00een planul t\u0103u de antrenament \u0219i de ce? Flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"De la flot\u0103ri pentru femei la flot\u0103ri \u00een form\u0103 de diamant \u0219i flot\u0103ri cu o singur\u0103 m\u00e2n\u0103 \u2013 exist\u0103 at\u00e2t de multe variante de flot\u0103ri \u00eenc\u00e2t se g\u0103se\u0219te cu succes o op\u021biune pentru toat\u0103 lumea, indiferent de nivelul de antrenament. Afl\u0103 care sunt tipurile de flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi care merit\u0103 s\u0103 fie incluse [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-01T20:29:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-21T13:36:37+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff4898e7c.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Tipuri de flot\u0103ri: care dintre ele s\u0103 le incluzi \u00een planul t\u0103u de antrenament \u0219i de ce? Flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi - Blog Sportano.ro","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/","og_locale":"ro_RO","og_type":"article","og_title":"Tipuri de flot\u0103ri: care dintre ele s\u0103 le incluzi \u00een planul t\u0103u de antrenament \u0219i de ce? Flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi - Blog Sportano.ro","og_description":"De la flot\u0103ri pentru femei la flot\u0103ri \u00een form\u0103 de diamant \u0219i flot\u0103ri cu o singur\u0103 m\u00e2n\u0103 \u2013 exist\u0103 at\u00e2t de multe variante de flot\u0103ri \u00eenc\u00e2t se g\u0103se\u0219te cu succes o op\u021biune pentru toat\u0103 lumea, indiferent de nivelul de antrenament. Afl\u0103 care sunt tipurile de flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi care merit\u0103 s\u0103 fie incluse [&hellip;]","og_url":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/","article_published_time":"2024-02-01T20:29:52+00:00","article_modified_time":"2025-07-21T13:36:37+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff4898e7c.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Scris de":"Sylwia Stwora-Petela","Timp estimat pentru citire":"11 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/#article","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87"},"headline":"Tipuri de flot\u0103ri: care dintre ele s\u0103 le incluzi \u00een planul t\u0103u de antrenament \u0219i de ce? Flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi","datePublished":"2024-02-01T20:29:52+00:00","dateModified":"2025-07-21T13:36:37+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/"},"wordCount":2181,"publisher":{"@id":"https:\/\/sportano.ro\/blog\/#organization"},"image":{"@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff4898e7c.png","articleSection":["Fitness \u0219i sal\u0103 de sport"],"inLanguage":"ro-RO"},{"@type":"WebPage","@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/","url":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/","name":"Tipuri de flot\u0103ri: care dintre ele s\u0103 le incluzi \u00een planul t\u0103u de antrenament \u0219i de ce? Flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi - Blog Sportano.ro","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/#primaryimage"},"image":{"@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff4898e7c.png","datePublished":"2024-02-01T20:29:52+00:00","dateModified":"2025-07-21T13:36:37+00:00","breadcrumb":{"@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/#breadcrumb"},"inLanguage":"ro-RO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/"]}]},{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/#primaryimage","url":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff4898e7c.png","contentUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65bbff4898e7c.png","width":816,"height":426,"caption":"Trei persoane se antreneaz\u0103 \u00eempreun\u0103 \u00eentr-o sal\u0103 de sport"},{"@type":"BreadcrumbList","@id":"https:\/\/sportano.ro\/blog\/tipuri-de-flotari-care-dintre-ele-sa-le-incluzi-in-planul-tau-de-antrenament-si-de-ce-flotari-pentru-incepatori-si-avansati\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Pagina principal\u0103","item":"https:\/\/sportano.ro\/blog\/"},{"@type":"ListItem","position":2,"name":"Tipuri de flot\u0103ri: care dintre ele s\u0103 le incluzi \u00een planul t\u0103u de antrenament \u0219i de ce? Flot\u0103ri pentru \u00eencep\u0103tori \u0219i avansa\u021bi"}]},{"@type":"WebSite","@id":"https:\/\/sportano.ro\/blog\/#website","url":"https:\/\/sportano.ro\/blog\/","name":"","description":"","publisher":{"@id":"https:\/\/sportano.ro\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/sportano.ro\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ro-RO"},{"@type":"Organization","@id":"https:\/\/sportano.ro\/blog\/#organization","name":"Sportano.ro","url":"https:\/\/sportano.ro\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/logo\/image\/","url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/04\/sportano-blog-logo.png","contentUrl":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/04\/sportano-blog-logo.png","width":1200,"height":200,"caption":"Sportano.ro"},"image":{"@id":"https:\/\/sportano.ro\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87","name":"Sylwia Stwora-Petela","image":{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/image\/","url":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/nsl_avatars\/34ad7cd40bb152f4e9baacc7a432d5bf.png","contentUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/nsl_avatars\/34ad7cd40bb152f4e9baacc7a432d5bf.png","caption":"Sylwia Stwora-Petela"}}]}},"_links":{"self":[{"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts\/1381","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/comments?post=1381"}],"version-history":[{"count":8,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts\/1381\/revisions"}],"predecessor-version":[{"id":3130,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts\/1381\/revisions\/3130"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/media\/1387"}],"wp:attachment":[{"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/media?parent=1381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/categories?post=1381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/tags?post=1381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}