{"id":1479,"date":"2024-02-19T19:47:53","date_gmt":"2024-02-19T19:47:53","guid":{"rendered":"https:\/\/sportano.ro\/blog\/flotarile-ce-dau-si-ce-muschi-lucreaza-cum-se-fac-flotarile\/"},"modified":"2025-07-21T13:57:26","modified_gmt":"2025-07-21T13:57:26","slug":"flotarile-ce-dau-si-ce-muschi-lucreaza-cum-se-fac-flotarile","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/flotarile-ce-dau-si-ce-muschi-lucreaza-cum-se-fac-flotarile\/","title":{"rendered":"Flot\u0103rile: ce dau \u0219i ce mu\u0219chi lucreaz\u0103? Cum se fac flot\u0103rile?"},"content":{"rendered":"\n\n<p><span><strong>Flot\u0103rile sunt unul dintre cele mai bune exerci\u021bii de greutate corporal\u0103 pentru a-\u021bi \u00eent\u0103ri mu\u0219chii din partea superioar\u0103 a corpului \u0219i pentru a-\u021bi \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 general\u0103. \u00cen ciuda familiarit\u0103\u021bii larg r\u0103sp\u00e2ndite cu acest exerci\u021biu, nu toat\u0103 lumea \u0219tie cum s\u0103 execute corect flot\u0103rile, ce mu\u0219chi lucreaz\u0103 exact atunci c\u00e2nd sunt f\u0103cute \u0219i de ce merit\u0103 s\u0103 le incluzi \u00een rutina ta de antrenament. Po\u021bi g\u0103si r\u0103spunsurile \u00een ghidul nostru.<\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ce dau flot\u0103rile? <\/span><\/h2>\n\n\n\n<p><span>Flot\u0103rile sunt unul dintre cele mai complete exerci\u021bii pentru partea superioar\u0103 a corpului pe care le po\u021bi face f\u0103r\u0103 s\u0103 folose\u0219ti niciun echipament de antrenament. Datorit\u0103 implic\u0103rii mai multor grupe de mu\u0219chi, este perfect pentru a \u00eent\u0103ri nu numai mu\u0219chii pieptului, ci \u0219i ai tricepsului \u0219i ai umerilor, precum \u0219i pentru \u00eent\u0103rirea mu\u0219chilor abdominali \u0219i lombari. Mai mult, datorit\u0103 simplit\u0103\u021bii mi\u0219c\u0103rii \u0219i a diferitelor varia\u021bii, acest exerci\u021biu este potrivit practic pentru toat\u0103 lumea, indiferent de obiectivul pe care dore\u0219te s\u0103 \u00eel ating\u0103.  De exemplu, culturistii \u0219i cei care lucreaz\u0103 la construirea unui fizic bine sculptat pot folosi flot\u0103rile ca un superset \u00een timpul antrenamentului pieptului. Pe de alt\u0103 parte, persoanele care ridic\u0103 greut\u0103\u021bi grele \u00een mod regulat pot ob\u021bine rezultate mai bune prin utilizarea flot\u0103rilor cu rezisten\u021b\u0103 suplimentar\u0103 (de exemplu power band).<\/span><\/p>\n\n\n\n<p><span>Ad\u0103ugarea flot\u0103rilor \u00eentr-un antrenament aerobic poate da un impuls metabolismului, ceea ce se expune asupra unui num\u0103r mai mare de calorii arse \u0219i, atunci c\u00e2nd le combini cu o diet\u0103 echilibrat\u0103, poate ajuta la \u00eembun\u0103t\u0103\u021birea compozi\u021biei corporale \u0219i a propor\u021biilor. Deoarece flot\u0103rile implic\u0103 ridicarea propriei greut\u0103\u021bi, este o modalitate eficient\u0103 de a-\u021bi monitoriza nivelul de cre\u0219tere a for\u021bei. De exemplu, efectele pe care le are efectuarea flot\u0103rilor dup\u0103 2 luni sunt o flexie complet\u0103 cu picioarele drepte sau varia\u021bii mai avansate ale acesteia. Progresul poate fi observat nu numai \u00een efectuarea exerci\u021biului \u00een sine, ci \u0219i \u00een via\u021ba de zi cu zi (de exemplu, \u00ee\u021bi va fi mai u\u0219or s\u0103 ridici greut\u0103\u021bi mai mari dec\u00e2t p\u00e2n\u0103 acum).<\/span><\/p>\n\n\n\n<p><span>\u00cen plus, unele studii au ar\u0103tat c\u0103 posibilitatea de a face mai mult de 40 de flot\u0103ri poate reduce riscul de boli cardiovasculare, inclusiv accidente vasculare cerebrale \u0219i atacuri de cord, \u00een compara\u021bie cu persoanele care pot face mai pu\u021bin de 10 repet\u0103ri. <\/span><\/p>\n\n\n\n<p><span>Merit\u0103 s\u0103 ne amintim c\u0103, \u00een func\u021bie de obiectivul t\u0103u: expansiunea mu\u0219chilor pieptului, \u00eembun\u0103t\u0103\u021birea rezisten\u021bei sau \u00eembun\u0103t\u0103\u021birea for\u021bei generale, este necesar un plan de antrenament care s\u0103 ia \u00een considerare volumul adecvat de exerci\u021bii (serii \u0219i repet\u0103ri), tipul de flot\u0103ri \u0219i intensitatea efortului.<\/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-65d3b06a3dad9.png\" alt=\"Persoan\u0103 folosind \u00eenc\u0103l\u021b\u0103minte sport pentru antrenament de for\u021b\u0103\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ce mu\u0219chi lucreaz\u0103 \u00een timpul flot\u0103rilor?<\/span><\/h2>\n\n\n\n<p><span>\u00cen primul r\u00e2nd, flot\u0103rile angajeaz\u0103 mu\u0219chii pieptului, inclusiv pectoralii mari \u0219i pectorali mici. Primul este format din dou\u0103 capete (clavicular \u0219i sternoclavicular), este gros \u0219i \u00een form\u0103 de evantai. Func\u021bia sa este de a controla mi\u0219carea de cobor\u00e2re a trunchiului spre sol \u0219i de \u00eempingere a corpului \u00eenapoi \u00een pozi\u021bia ini\u021bial\u0103. Pe de alt\u0103 parte, mu\u0219chiul pectoral mic are o form\u0103 triunghiular\u0103, iar rolul s\u0103u principal atunci c\u00e2nd se efectueaz\u0103 flot\u0103ri este de a men\u021bine scapula \u00een pozi\u021bia corespunz\u0103toare. <\/span><\/p>\n\n\n\n<p><span>Flotarea este un exerci\u021biu compus, ceea ce \u00eenseamn\u0103 c\u0103 angajeaz\u0103 mai multe grupe de mu\u0219chi, \u00een plus fa\u021b\u0103 de structurile de mai sus. \u00cen cadrul flot\u0103rilor, sunt implica\u021bi mu\u0219chi precum:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>triceps <\/strong><\/span><span>\u2013 <\/span><span>este situat pe partea din spate a bra\u021bului. Ajut\u0103 la men\u021binerea trunchiului stabil \u00een timpul cobor\u00e2rii trunchiului, \u00een timp ce la \u00eentoarcere este principalul element care conduce mi\u0219carea<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>mu\u0219chiului deltoid anterior al um\u0103rului<\/strong><\/span><span> \u2013 <\/span><span>\u00een timpul fazei de cobor\u00e2re, ace\u0219tia sunt responsabili de stabilizarea bra\u021belor, iar \u00een timpul urc\u0103rii ajut\u0103 la atragerea bra\u021belor spre piept<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>mu\u0219chii abdominali \u0219i mu\u0219chii profunzi<\/strong><\/span><span> (<\/span><span>inclusiv extensorii dorsali \u0219i mu\u0219chiul multifidus<\/span><span>) \u2013 <\/span><span>sunt implica\u021bi \u00een men\u021binerea trunchiului \u0219i a coloanei vertebrale drepte pentru a men\u021bine o pozi\u021bie bun\u0103<\/span><span>.<\/span><span><\/span><\/li>\n<\/ul>\n\n\n\n<class=\"wp-block-heading\"><figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65d3b06c91759.png\" alt=\"Un b\u0103rbat face flot\u0103ri pe o podea de lemn\" style=\"\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Cum s\u0103 faci flot\u0103ri? Tehnica corect\u0103<\/span><\/h2>\n\n\n\n<p><span>Pentru a efectua corect flot\u0103rile clasice:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>ia o pozi\u021bie de sc\u00e2ndur\u0103 \u00eenalt\u0103 \u2013 m\u00e2inile dep\u0103rtate la l\u0103\u021bimea umerilor, picioarele dep\u0103rtate la nivelul \u0219oldurilor sau unite. Str\u00e2nge-\u021bi omopla\u021bii spre coloana vertebral\u0103 \u0219i coboar\u0103-i. Implic\u0103-\u021bi mu\u0219chii de baz\u0103, fesele \u0219i picioarele pentru a-\u021bi alinia corpul. \u00cendoaie-\u021bi pelvisul p\u00e2n\u0103 la buric, cu buricul \u00eendreptat spre coloan\u0103. \u00cencordeaz\u0103 mu\u0219chii fesieri. P\u0103streaz\u0103 spatele drept<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>inspir\u0103 \u0219i \u00eencepe s\u0103 \u00ee\u021bi \u00eendoi coatele spre p\u0103r\u021bile laterale ale corpului. Men\u021bine-le la un unghi de aproximativ 45 de grade<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>coboar\u0103-\u021bi treptat corpul p\u00e2n\u0103 c\u00e2nd pieptul atinge podeaua sau se afl\u0103 la 2-3 cm deasupra ei<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>expir\u0103 \u0219i \u00eencepe s\u0103 te ridici pe m\u00e2ini p\u00e2n\u0103 la pozi\u021bia de plecare. Concentreaz\u0103-te pe men\u021binerea unei tensiuni adecvate \u00een triceps, mu\u0219chii pieptului \u0219i mu\u0219chii profunzi<\/span><span>.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65d3b06eeed0b.png\" alt=\"Persoana face flot\u0103ri purt\u00e2nd \u00eenc\u0103l\u021b\u0103minte de antrenament minimalist\u0103\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Cele mai frecvente gre\u0219eli din perioada efectu\u0103rii flot\u0103rilor<\/span><\/h2>\n\n\n\n<p><span><\/span><\/p>\n\n\n\n<p><span>De\u0219i flot\u0103rile sunt o mi\u0219care relativ simpl\u0103, at\u00e2t \u00eencep\u0103torii, c\u00e2t \u0219i pasiona\u021bii de antrenamente de for\u021b\u0103 pot face c\u00e2teva gre\u0219eli destul de comune care afecteaz\u0103 negativ eficien\u021ba acestui exerci\u021biu. Iat\u0103 care sunt cele mai frecvente gre\u0219eli atunci c\u00e2nd se faci flot\u0103ri:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u0219oldurile \u0219i spatele lombar l\u0103sate &#8211; o lordoz\u0103 ad\u00e2ncit\u0103 \u00een partea inferioar\u0103 a coloanei vertebrale provoac\u0103 o pierdere de energie care ar trebui s\u0103 fie livrat\u0103 mu\u0219chilor cei mai implica\u021bi \u00een acest exerci\u021biu. Pentru a corecta acest lucru, mobilizeaz\u0103-\u021bi mu\u0219chii de baz\u0103 (mu\u0219chii profunzi care \u00ee\u021bi stabilizeaz\u0103 postura, adic\u0103 mu\u0219chii abdominali transversali, printre al\u021bii) \u0219i mu\u0219chii picioarelor. \u00cendoaie-\u021bi pelvisul spre buric \u0219i &#8221; suge-\u021bi&#8221; buricul \u00een coloana vertebral\u0103. Corpul trebuie s\u0103 formeze o singur\u0103 linie de la \u00eenceputul p\u00e2n\u0103 la sf\u00e2r\u0219itul mi\u0219c\u0103rii<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>\u00eentinderea bra\u021belor \u00een lateral, astfel \u00eenc\u00e2t acestea s\u0103 formeze o form\u0103 de T cu trunchiul \u2013 o modalitate simpl\u0103 de a solicita articula\u021biile umerilor \u0219i ale coatelor. Corectarea acestei gre\u0219eli se face \u00eemping\u00e2nd coatele spre trunchi \u0219i \u00eentorc\u00e2nd u\u0219or palmele spre exterior<\/span><span>; <\/span><\/li>\n\n\n\n<li><span>capul cobor\u00e2t &#8211; poate duce la tensionarea coloanei cervicale. Asigur\u0103-te c\u0103 este o prelungire a coloanei vertebrale pe toat\u0103 durata exerci\u021biului<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>cobor\u00e2rea \u0219i\/sau urcarea prea rapid\u0103 &#8211; mi\u0219carea prea rapid\u0103 te poate face incapabil s\u0103 \u00ee\u021bi men\u021bii mu\u0219chii tensiona\u021bi corespunz\u0103tor, ceea ce se va expune asupra unei tehnici incorecte \u0219i a unor exerci\u021bii ineficiente. \u00cencearc\u0103 s\u0103 faci o flotare timp de 3-5 secunde sau mai lent, concentr\u00e2ndu-te pe deplin pe o tensiune muscular\u0103 adecvat\u0103<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>o mi\u0219care prea scurt\u0103 a trunchiului \u00een jos &#8211; dac\u0103 nu cobori trunchiul suficient de jos, exerci\u021biul nu va avea efectul dorit<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>\u00eendoirea spatelui &#8211; \u00eencearc\u0103 s\u0103 tragi omopla\u021bii \u00eenapoi spre coloana vertebral\u0103 \u0219i \u00een jos<\/span><span>.<\/span><\/li>\n<\/ul>\n\n\n\n<class=\"wp-block-heading\"><figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65d3b071a2535.png\" alt=\"O femeie \u00een \u021binut\u0103 sport face flot\u0103ri pentru femei\" style=\"\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Flot\u0103ri pentru \u00eencep\u0103tori. Cele mai importante sfaturi<\/span><\/h2>\n\n\n\n\n<p><span>Dac\u0103 abia acum \u00eenve\u021bi s\u0103 faci flot\u0103ri, concentreaz\u0103-te pe dezvoltarea unei tehnici corecte. \u00cencepi cu un num\u0103r mic de repet\u0103ri (de exemplu 10 flot\u0103ri, 3-6 repet\u0103ri \u00een 3-4 serii sau orice num\u0103r pe care \u00eel po\u021bi face cu o tehnic\u0103 adecvat\u0103) \u0219i un ritm lent. Pe m\u0103sur\u0103 ce devii mai avansat, m\u0103re\u0219te volumul \u0219i intensitatea exerci\u021biilor. Dac\u0103 \u00eencepi imediat cu un &#8222;C&#8221; mare \u0219i efectuezi flot\u0103ri \u00een fiecare zi \u00een num\u0103r mare, \u00eentr-un ritm rapid \u0219i f\u0103r\u0103 s\u0103 te concentrezi prea mult pe tehnic\u0103, nu numai c\u0103 vei sim\u021bi aversiune fa\u021b\u0103 de acest exerci\u021biu \u00een scurt timp, dar din cauza lipsei unui model de mi\u0219care bun te po\u021bi accidenta. <\/span><\/p>\n\n\n\n<p><span>Dac\u0103 ai probleme \u00een a men\u021bine pozi\u021bia de sc\u00e2ndur\u0103 pentru \u00eenceput, alege a\u0219a-numitele flot\u0103ri ale doamnelor, care se execut\u0103 \u00een genunchi. De asemenea, po\u021bi folosi o \u00een\u0103l\u021bime de tip step pe care s\u0103 \u00ee\u021bi pui m\u00e2inile pentru a \u00eencepe.<\/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=\"Can&#039;t Do Push Ups? (JUST DO THIS!)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/cl6AGWoPdaE?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>C\u00e2t de des s\u0103 faci flot\u0103ri?<\/span><\/h2>\n\n\n\n<p><span>Po\u021bi s\u0103 faci flot\u0103ri chiar \u0219i \u00een fiecare zi, dar merit\u0103 s\u0103-\u021bi ascul\u021bi corpul \u0219i s\u0103-\u021bi aminte\u0219ti c\u0103 mu\u0219chii t\u0103i au nevoie de timp pentru a se recupera, altfel vei sf\u00e2r\u0219i prin a-i suprasolicita. \u00cen plus, cu timpul, mu\u0219chii t\u0103i se obi\u0219nuiesc cu mi\u0219carea, ceea ce duce printre altele, la o lips\u0103 de progres. Prin urmare, este o idee bun\u0103 s\u0103 \u00eei stimulezi aleg\u00e2nd un alt tip de flot\u0103ri care s\u0103 \u00ee\u021bi pun\u0103 la \u00eencercare mu\u0219chii sau s\u0103 folose\u0219ti flot\u0103rile ca parte a unui antrenament de \u00eenc\u0103lzire, de interval sau func\u021bional. De asemenea, po\u021bi folosi accesorii suplimentare, cum ar fi balustrade sau<strong><a href=\"https:\/\/sportano.ro\/accesorii-de-antrenament\/manere-pentru-flotari\" target=\"_blank\" rel=\"noreferrer noopener\"> m\u00e2nere pentru flot\u0103ri<\/a><\/strong>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Flot\u0103rile sunt unul dintre cele mai bune exerci\u021bii de greutate corporal\u0103 pentru a-\u021bi \u00eent\u0103ri mu\u0219chii din partea superioar\u0103 a corpului \u0219i pentru a-\u021bi \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 general\u0103. \u00cen ciuda familiarit\u0103\u021bii larg r\u0103sp\u00e2ndite cu acest exerci\u021biu, nu toat\u0103 lumea \u0219tie cum s\u0103 execute corect flot\u0103rile, ce mu\u0219chi lucreaz\u0103 exact atunci c\u00e2nd sunt f\u0103cute \u0219i de ce [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1485,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-1479","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>Flot\u0103rile: ce dau \u0219i ce mu\u0219chi lucreaz\u0103? Cum se fac flot\u0103rile? - 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\/flotarile-ce-dau-si-ce-muschi-lucreaza-cum-se-fac-flotarile\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Flot\u0103rile: ce dau \u0219i ce mu\u0219chi lucreaz\u0103? Cum se fac flot\u0103rile? - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Flot\u0103rile sunt unul dintre cele mai bune exerci\u021bii de greutate corporal\u0103 pentru a-\u021bi \u00eent\u0103ri mu\u0219chii din partea superioar\u0103 a corpului \u0219i pentru a-\u021bi \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 general\u0103. \u00cen ciuda familiarit\u0103\u021bii larg r\u0103sp\u00e2ndite cu acest exerci\u021biu, nu toat\u0103 lumea \u0219tie cum s\u0103 execute corect flot\u0103rile, ce mu\u0219chi lucreaz\u0103 exact atunci c\u00e2nd sunt f\u0103cute \u0219i de ce [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/flotarile-ce-dau-si-ce-muschi-lucreaza-cum-se-fac-flotarile\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-19T19:47:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-21T13:57:26+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/02\/gdi-65d3b074329d9.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=\"8 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Flot\u0103rile: ce dau \u0219i ce mu\u0219chi lucreaz\u0103? 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