{"id":2075,"date":"2024-04-09T05:24:25","date_gmt":"2024-04-09T05:24:25","guid":{"rendered":"https:\/\/sportano.ro\/blog\/ridicarea-din-aplecare-tehnica-tipuri-la-ce-foloseste-si-cum-sa-faci-corect-ridicarea-din-aplecare\/"},"modified":"2025-07-22T09:23:11","modified_gmt":"2025-07-22T09:23:11","slug":"ridicarea-din-aplecare-tehnica-tipuri-la-ce-foloseste-si-cum-sa-faci-corect-ridicarea-din-aplecare","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/ridicarea-din-aplecare-tehnica-tipuri-la-ce-foloseste-si-cum-sa-faci-corect-ridicarea-din-aplecare\/","title":{"rendered":"Ridicarea din aplecare &#8211; tehnic\u0103, tipuri. La ce folose\u0219te \u0219i cum s\u0103 faci corect ridicarea din aplecare?"},"content":{"rendered":"\n<p><span><strong>Ridicarea din aplecare &#8211; pentru unii, o parte indispensabil\u0103 a rutinei de antrenament, pentru al\u021bii, un exerci\u021biu care trebuie evitat din cauza poten\u021bialului de accidentare. Cu ajutorul ghidului nostru, vei afla ce tipuri de ridicare a greut\u0103\u021bii exist\u0103 \u0219i cum s\u0103 faci ridicarea greut\u0103\u021bii \u00een mod corespunz\u0103tor pentru a profita de numeroasele sale beneficii, inclusiv \u00eembun\u0103t\u0103\u021birea for\u021bei generale sau cre\u0219terea masei musculare. <\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ridicarea din aplecare \u2013 ce fel de exerci\u021biu este?<\/span><\/h2>\n\n\n\n<p><span><strong>Ridicarea din apecare (din eng. deadlift) este un exerci\u021biu compus (multiarticular) <\/strong><\/span><span>care implic\u0103 partea inferioar\u0103 \u0219i superioar\u0103 a corpului \u00een diferite grade. Const\u0103 \u00een ridicarea unei greut\u0103\u021bi sub forma unei haltere de la podea p\u00e2n\u0103 la nivelul \u0219oldurilor \u0219i p\u00e2n\u0103 \u00een pozi\u021bie vertical\u0103 (spate \u0219i genunchi), iar apoi se las\u0103 pe podea (varianta clasic\u0103 a tragerii din aplecare). \u00cempreun\u0103 cu genuflexiunea \u0219i presa pe banc\u0103, este unul dintre cele mai populare <\/span><span><strong>exerci\u021bii de for\u021b\u0103<\/strong><\/span><span>. Deadliftul este, de asemenea, unul dintre exerci\u021biile de <\/span><span><strong>triatlon de putere<\/strong><\/span><span>.<\/span><\/p>\n\n\n\n<p><span>Ridicarea greut\u0103\u021bii se execut\u0103 cel mai frecvent cu o bar\u0103, dar exist\u0103 o serie de varia\u021bii ale acestui exerci\u021biu care \u00ee\u021bi permit s\u0103 \u00eel faci \u0219i cu gantere, greut\u0103\u021bi kettlebell, benzi de rezisten\u021b\u0103 \u0219i chiar cu un st\u00e2lp de PVC, sticle de ap\u0103 sau cu propria greutate corporal\u0103 (versiuni pentru \u00eencep\u0103tori).<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ridicarea din aplecare &#8211; ce mu\u0219chi lucreaz\u0103?<\/span><\/h2>\n\n\n\n<p><span>Ridicarea greut\u0103\u021bii, ca exerci\u021biu compus, implic\u0103 mai mul\u021bi mu\u0219chi din corp \u00een acela\u0219i timp. Printre ace\u0219tia se num\u0103r\u0103:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>erectorul spinal<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>dorsal mare<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>mu\u0219chii fesieri<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>bicepsul femural \u0219i grupul ischiofemural<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>cvadricepsul coapsei<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>mu\u0219chiul cvadriceps<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>cvadricepsul zonei lombare<\/span><span>.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span>\u00cen plus, <\/span><span><strong>mu\u0219chii posturali<\/strong><\/span><span> (a\u0219a numi\u021bii mu\u0219chi de baz\u0103, adic\u0103 mu\u0219chii abdominali transversali, mu\u0219chii plan\u0219eului pelvin, diafragma, mu\u0219chiul multifidus, mu\u0219chii abdominali oblici interni) \u0219i bra\u021bele (bicepsul \u0219i tricepsul lucreaz\u0103 izometric aici) lucreaz\u0103 \u00een timpul ridic\u0103rii. Complexitatea acestui exerci\u021biu face ca el s\u0103 fac\u0103 parte din programele de antrenament at\u00e2t pentru partea inferioar\u0103 a corpului (formeaz\u0103 baza a\u0219a-numitei zile a picioarelor), c\u00e2t \u0219i pentru partea superioar\u0103 a corpului (este \u00eencorporat \u00een antrenamentul spatelui).<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6614d10ac4531.png\" alt=\"Trei persoane utilizeaz\u0103 haltere \u00eentr-o sal\u0103 de fitness\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ce ofer\u0103 ridicarea din aplecare?<\/span><\/h2>\n\n\n\n<p><span>Ridicarea din aplecare este o modalitate excelent\u0103 de a \u00eent\u0103ri \u00eentregul corp, de a cre\u0219te for\u021ba (\u00een special la nivelul picioarelor \u0219i al spatelui), de a construi masa muscular\u0103, de a \u00eembun\u0103t\u0103\u021bi condi\u021bia cardiovascular\u0103, de a ob\u021bine o mai mare flexibilitate \u0219i mobilitate (\u00een special la nivelul spatelui \u0219i al articula\u021biei \u0219oldului). Atunci c\u00e2nd este efectuat\u0103 sistematic, ridicarea de greut\u0103\u021bi este benefic\u0103 pentru rezisten\u021b\u0103, postur\u0103 \u0219i for\u021ba de prindere. Este o modalitate bun\u0103 de a modela fesele. De asemenea, va contribui la cre\u0219terea densit\u0103\u021bii osoase \u0219i la reducerea riscului de r\u0103nire at\u00e2t \u00een timpul sportului, c\u00e2t \u0219i \u00een timpul diferitelor activit\u0103\u021bi fizice desf\u0103\u0219urate zilnic, cum ar fi ridicarea de obiecte grele de la sol etc. Deoarece ridicarea de greut\u0103\u021bi activeaz\u0103 mai mul\u021bi mu\u0219chi la lucru, \u00ee\u021bi permite s\u0103 arzi o mul\u021bime de calorii \u0219i, datorit\u0103 eliber\u0103rii de hormoni anabolici cheie (testosteron \u0219i HGH), are un efect benefic nu numai asupra for\u021bei \u0219i cre\u0219terii musculare, ci \u0219i asupra nivelului de energie sau a libidoului. <\/span><\/p>\n\n\n\n<p><span>Ridicarea din aplecare se poate dovedi a fi o alternativ\u0103 bun\u0103 pentru persoanele care, din diverse motive, nu se simt confortabil f\u0103c\u00e2nd genuflexiuni sau fand\u0103ri (dureri de genunchi, mobilitate limitat\u0103 la nivelul articula\u021biilor gleznei etc.). Acest exerci\u021biu solicit\u0103 mai pu\u021bin genunchii \u0219i este la fel de bun pentru a angaja grupe musculare similare (inclusiv banda posterioar\u0103, adic\u0103 mu\u0219chii fesieri \u0219i mu\u0219chii coapsei). <\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6614d10c85b2c.jpeg\" alt=\"O femeie ridic\u0103 o bar\u0103 cu greut\u0103\u021bi \u00een sala de sport, supravegheat\u0103 de un antrenor\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ridicarea din aplecare clasic\u0103 &#8211; tehnica corect\u0103<\/span><\/h2>\n\n\n\n<p><span><strong>Ridicarea din aplicare clasic\u0103<\/strong><\/span><span> de la nivelul unui observator, pare a fi o mi\u0219care simpl\u0103 de a ridica o halter\u0103 cu c\u00e2t mai mult\u0103 greutate de pe podea \u0219i de a o l\u0103sa jos sau de a o sc\u0103pa din nou. \u00cen practic\u0103, nu te po\u021bi apleca \u0219i ridica haltera, deoarece ri\u0219ti o accidentare periculoas\u0103. <\/span><span><strong>Tehnica ridic\u0103rii din aplecare <\/strong><\/span><span>este o serie de elemente <\/span><span>\u2013 de la pozi\u021bia de plecare, prin mi\u0219carea de balansare a \u0219oldului (a\u0219a numitul hip hinge \u2013 flexia \u0219oldului) p\u00e2n\u0103 la extensia corpului, care, atunci c\u00e2nd sunt executate corect, fac mi\u0219carea eficient\u0103 \u0219i sigur\u0103. <\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Cum ar trebui s\u0103 arate o tehnic\u0103 corect\u0103 de deadlift?<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Pasul 1. Pozi\u021bia de pornire<\/strong><\/span><\/p>\n\n\n\n<p><span>Pozi\u021bioneaz\u0103-te c\u00e2t mai aproape de bar\u0103 \u2013 a\u0219eaz\u0103-\u021bi picioarele sub bar\u0103 \u0219i dep\u0103rteaz\u0103-le la l\u0103\u021bimea \u0219oldurilor (dac\u0103 e\u0219ti \u00eenalt sau ai \u0219oldurile late, stai la l\u0103\u021bimea umerilor). Bara trebuie s\u0103 \u00ee\u021bi ating\u0103 tibiile. Str\u00e2nge-\u021bi fesele \u0219i abdomenul ( orienteaz\u0103-\u021bi coloana vertebral\u0103 a \u0219oldurilor spre buric \u0219i buricul spre coloan\u0103), trage-\u021bi omopla\u021bii spre coloan\u0103 \u0219i \u00een jos. Pieptul trebuie s\u0103 fie deschis, u\u0219or \u00eempins \u00een fa\u021b\u0103. \u00cendoindu-te la \u0219olduri \u0219i u\u0219or la genunchi (rote\u0219te-i spre exterior), coboar\u0103 p\u00e2n\u0103 la o jum\u0103tate de ghemuit \u0219i apuc\u0103 bara cu o prindere peste m\u00e2n\u0103 (sau o prindere mixt\u0103 \u2013 o m\u00e2n\u0103 peste, cealalt\u0103 sub) la l\u0103\u021bimea umerilor (bara trebuie s\u0103 fie \u00een linie dreapt\u0103 sub umeri). Corecteaz\u0103-\u021bi pozi\u021bia \u2013 \u0219oldul trebuie s\u0103 fie sub linia umerilor, dar deasupra liniei genunchilor.<\/span><\/p>\n\n\n\n<p><span><strong>Pasul 2. Mi\u0219carea<\/strong><\/span><\/p>\n\n\n\n<p><span>\u021ain\u00e2nd spatele drept, capul \u00een extensia coloanei vertebrale \u0219i privirea \u00eendreptat\u0103 \u00een fa\u021b\u0103, f\u0103 o inspira\u021bie, \u00eencepe s\u0103 ridici \u0219oldurile \u00een sus \u0219i \u00eendreapt\u0103-\u021bi picioarele la genunchi \u00een timp ce simultan, tragi bara departe de podea. \u00cen tot acest timp, ghid\u00e2nd-o c\u00e2t mai aproape de picioare (acest lucru \u00ee\u021bi va permite s\u0103 generezi suficient\u0103 for\u021b\u0103) \u0219i evit\u00e2nd s\u0103 \u00ee\u021bi rotunje\u0219ti spatele, treci \u00een pozi\u021bie vertical\u0103. Important: Evit\u0103 hiperextensiunea lombar\u0103 \u0219i \u00eempingerea \u0219oldurilor \u00een fa\u021b\u0103. Men\u021bine mi\u0219carea timp de 1 secund\u0103.<\/span><\/p>\n\n\n\n<p><span><strong>Pasul 3. \u00centoarcerea<\/strong><\/span><\/p>\n\n\n\n<p><span>Inspir\u0103, \u00eencepe s\u0103 te apleci la \u0219olduri \u0219i ghid\u00e2nd din nou bara aproape de corp, coboar\u0103 pozi\u021bia p\u00e2n\u0103 c\u00e2nd ajungi la pozi\u021bia de pornire.<\/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=\"The Deadlift: CrossFit Foundational Movement\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/op9kVnSso6Q?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 tragere prin aplecare<\/span><\/h2>\n\n\n\n<p><span>Ridicarea din aplicare poate fi efectuat\u0103 \u00een mai multe moduri, permi\u021b\u00e2ndu-\u021bi s\u0103 te concentrezi pe angajarea mai puternic\u0103 a grupelor musculare alese. Iat\u0103 c\u00e2teva <\/span><span><strong>tipuri de deadlift<\/strong><\/span><span> pe care ar trebui s\u0103 le cuno\u0219ti \u0219i s\u0103 le implementezi \u00een rutina ta de antrenament:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>ridicarea din aplecare <\/span><span>sumo;<\/span><\/li>\n\n\n\n<li><span>ridicarea din aplecare rom\u00e2neasc\u0103<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>ridicarea din aplecare \u00eentr-un picior<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>ridicarea din aplecare cu haltere<\/span><span>.<\/span><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Ridicarea din aplecare sumo<\/span><\/h3>\n\n\n\n<p><span>\u00cen aceast\u0103 variant\u0103 de ridicare din aplecare, \u00ee\u021bi pozi\u021bionezi picioarele mai lat dec\u00e2t umerii (degetele de la picioare \u00eendreptate spre exterior). <\/span><span><strong>Sumo deadlift<\/strong><\/span><span> \u00ee\u021bi permite s\u0103 folose\u0219ti sarcini relativ grele (traiectorie mai scurt\u0103). Aici lucreaz\u0103 \u00een principal mu\u0219chii cvadricepsului coapsei, fesele \u0219i aductorii (partea interioar\u0103 a coapselor). <\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Ridicarea din aplecare rom\u00e2neasc\u0103<\/span><\/h3>\n\n\n\n<p><span>Difer\u0103 de ridicarea din aplecare clasic\u0103 \u00een ceea ce prive\u0219te amplitudinea mi\u0219c\u0103rii \u2013 \u00een <\/span><span><strong>ridicarea din aplicare rom\u00e2neasc\u0103<\/strong><\/span><span> nu punem haltera pe podea, ci doar o cobor\u00e2m la \u00een\u0103l\u021bimea la care sim\u021bim \u00eentinderea maxim\u0103 a benzii inferioare (pentru unii aceasta va fi sub genunchi, pentru al\u021bii p\u00e2n\u0103 la jum\u0103tatea gambei). De asemenea, aici genunchii sunt doar u\u0219or \u00eendoi\u021bi. Mu\u0219chii bicepsului coapsei \u0219i fesierii sunt puternic implica\u021bi \u00een acest exerci\u021biu. Ridicarea din aplecare rom\u00e2neasc\u0103, cunoscut\u0103 \u0219i sub numele de <\/span><span><strong>deadlift-ul cu picioarele drepte<\/strong><\/span><span>, poate fi efectuat\u0103 at\u00e2t cu o bar\u0103, c\u00e2t \u0219i cu gantere sau cu kettlebells. <\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6614d10d8ef10.png\" alt=\"Persoana folose\u0219te un kettlebell \u00eentr-un antrenament de echilibru\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Ridicarea din aplecare \u00eentr-un picior<\/span><\/h3>\n\n\n\n<p><span>Populara \u201er\u00e2ndunic\u0103\u201d este un exerci\u021biu excelent pentru a construi stabilitatea \u0219i echilibrul, dar \u0219i pentru a ajuta la reducerea dezechilibrelor dintre p\u0103r\u021bile corpului. Aceasta angajeaz\u0103 puternic mu\u0219chii fesieri, bicepsul coapsei \u0219i mu\u0219chii profunzi (de baz\u0103). Const\u0103 \u00een aplecarea \u0219oldurilor astfel \u00eenc\u00e2t trunchiul s\u0103 fie aproape paralel cu podeaua \u00een timp ce se ridic\u0103 un picior \u00een spate (p\u00e2n\u0103 c\u00e2nd se simte o \u00eentindere \u00een banda posterioar\u0103). Pute\u021bi efectua <\/span><span><strong>ridicarea din aplecare \u00eentr-un picior<\/strong><\/span><span> f\u0103r\u0103 greutate sau cu o halter\u0103\/kettle \u021binut\u0103 pe partea piciorului pe care \u00eel ridici sau cu o sarcin\u0103 \u021binut\u0103 \u00een ambele m\u00e2ini. <\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Ridicarea din aplecare cu haltere<\/span><\/h3>\n\n\n\n<p><span>O alternativ\u0103 bun\u0103 la ridicarea clasic\u0103 a din aplecare cu bar\u0103 pentru \u00eencep\u0103tori sau pentru cei cu probleme la \u00eencheietura m\u00e2inii. \u00ce\u021bi permite s\u0103 alegi o sarcin\u0103 mai u\u0219oar\u0103 \u0219i s\u0103 te concentrezi pe dezvoltarea tehnicii corecte de mi\u0219care. \u00cen <strong>ridicarea din aplecare cu gantere<\/strong> lucreaz\u0103 \u00een principal mu\u0219chii spatelui \u0219i ai picioarelor. \u00cen locul halterelor se pot folosi greut\u0103\u021bi kettlebell.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Ridicarea din aplecare pentru \u00eencep\u0103tori<\/span><\/h3>\n\n\n\n<p><span>Dac\u0103 e\u0219ti la \u00eenceput cu activitatea fizic\u0103 sau \u00een special cu antrenamentul de for\u021b\u0103, ar trebui s\u0103 incluzi \u0219i ridicarea din aplecare \u00een planul t\u0103u de antrenament. Este important s\u0103 \u00eencepi prin a exersa tehnica corect\u0103 f\u0103r\u0103 \u00eenc\u0103rc\u0103tur\u0103 sau folosind doar o bar\u0103 PCV. La \u00eenceput, trebuie s\u0103 faci acest exerci\u021biu doar de 1-2 ori pe s\u0103pt\u0103m\u00e2n\u0103. Po\u021bi urma modelul: 10-15 repet\u0103ri \u00een 1-2 serii. Numai dup\u0103 ce ai dob\u00e2ndit schema de mi\u0219care corect\u0103 po\u021bi \u00eencepe s\u0103 folose\u0219ti sarcini mici, cum ar fi gantere de 1-3 kg sau o bar\u0103 cu discuri de 1,25-2,5 kg pe fiecare parte.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ridicarea din aplecare este pentru femei?<\/span><\/h2>\n\n\n\n<p><span>Da, deadliftul este un exerci\u021biu potrivit pentru femei. Datorit\u0103 gamei sale largi de varia\u021bii, este excelent pentru modelarea mu\u0219chilor feselor \u0219i coapselor (aici merit\u0103 s\u0103 ne concentr\u0103m, de exemplu, pe ridicarea \u00eentr-un picior sau pe ridicarea rom\u00e2neasc\u0103), dar \u0219i pentru modelarea spatelui. Este o modalitate excelent\u0103 pentru a-\u021bi cre\u0219te for\u021ba, pentru a-\u021bi accelera metabolismul, pentru a ob\u021bine un fizic bine sculptat sau pentru a-\u021bi spori \u00eencrederea. <\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Centura este necesar\u0103 pentru ridicarea din aplecare?<\/span><\/h2>\n\n\n\n<p><span>Centurile din jurul abdomenului \u0219i din partea inferioar\u0103 a spatelui, precum \u0219i curelele purtate la \u00eencheieturile m\u00e2inilor, pe care le po\u021bi vedea la halterofilii experimenta\u021bi, sunt accesorii care sunt folosite \u00een principal ca suport lombar \u0219i stabilizare atunci c\u00e2nd se ridic\u0103 greut\u0103\u021bi foarte mari. Dac\u0103 e\u0219ti \u00eencep\u0103tor, momentan nu ai nevoie de astfel de echipamente. Este posibil s\u0103 vrei s\u0103 te g\u00e2nde\u0219ti la aceasta dup\u0103 ce ai dezvoltat tehnica corect\u0103 de ridicare din aplecare \u0219i vrei s\u0103 cre\u0219ti confortul \u0219i siguran\u021ba atunci c\u00e2nd lucrezi cu greut\u0103\u021bi \u00een cre\u0219tere.<\/span><\/p>\n\n\n\n<p><span>Dac\u0103 e\u0219ti \u00een c\u0103utarea <\/span><a href=\"https:\/\/sportano.ro\/accesorii-de-antrenament\/curele-de-ridicare\" target=\"_blank\" rel=\"noreferrer noopener\"><span><u>centurii de culturism<\/u><\/span><\/a><span> sau a <\/span><a href=\"https:\/\/sportano.ro\/accesorii-de-antrenament\/curele-pentru-corzi\" target=\"_blank\" rel=\"noreferrer noopener\"><span><u>centurii pentru ridic\u0103ri<\/u><\/span><\/a><span> de \u00eenalt\u0103 calitate, arunc\u0103 o privire pe <strong>Sportano.ro <\/strong>\u0219i alege modelul potrivit pentru tine din oferta de produse de la m\u0103rcile renumite: <strong>THORN FIT, DIVISION B-2, RDX, Sveltus sau Pure2Improve<\/strong>.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6614d1100da1b.png\" alt=\"Persoan\u0103 ridic\u0103 o bar\u0103 cu greut\u0103\u021bi \u00een sala de sport\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ridicarea din aplecare este sigur\u0103?<\/span><\/h2>\n\n\n\n<p><span>Da, ridicarea din aplecare este sigur\u0103 at\u00e2ta timp c\u00e2t este efectuat\u0103 corect din punct de vedere tehnic \u0219i sarcina este selectat\u0103 \u00een func\u021bie de nivelul de antrenament. O pozi\u021bie de pornire incorect\u0103, o tehnic\u0103 de mi\u0219care gre\u0219it\u0103 \u0219i o greutate prea mare pot avea un impact negativ asupra coloanei vertebrale (\u00een special sec\u021biunea lombar\u0103), articula\u021biilor genunchiului sau \u0219oldului \u0219i pot duce la suprasolicitarea acestora sau la leziuni grave. Dac\u0103 nu ai mai f\u0103cut niciodat\u0103 un deadlift \u00eenainte, este o idee bun\u0103 s\u0103 \u00eencepi prin a lucra la tehnica corect\u0103 a mi\u0219c\u0103rii \u0219i s\u0103 ajustezi intervalul de \u00eenc\u0103rcare sub \u00eendrumarea unui antrenor personal. Dac\u0103 ai practicat \u00een mod regulat ridic\u0103rile din aplecare, dar nu vezi rezultate satisf\u0103c\u0103toare, po\u021bi cere \u00eendrumarea unui powerlifter sau culturist experimentat.<\/span><\/p>\n\n\n\n<p><span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ridicarea din aplecare &#8211; pentru unii, o parte indispensabil\u0103 a rutinei de antrenament, pentru al\u021bii, un exerci\u021biu care trebuie evitat din cauza poten\u021bialului de accidentare. Cu ajutorul ghidului nostru, vei afla ce tipuri de ridicare a greut\u0103\u021bii exist\u0103 \u0219i cum s\u0103 faci ridicarea greut\u0103\u021bii \u00een mod corespunz\u0103tor pentru a profita de numeroasele sale beneficii, inclusiv [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":2081,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-2075","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>Ridicarea din aplecare - tehnic\u0103, tipuri. La ce folose\u0219te \u0219i cum s\u0103 faci corect ridicarea din aplecare? - 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\/ridicarea-din-aplecare-tehnica-tipuri-la-ce-foloseste-si-cum-sa-faci-corect-ridicarea-din-aplecare\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ridicarea din aplecare - tehnic\u0103, tipuri. La ce folose\u0219te \u0219i cum s\u0103 faci corect ridicarea din aplecare? - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Ridicarea din aplecare &#8211; pentru unii, o parte indispensabil\u0103 a rutinei de antrenament, pentru al\u021bii, un exerci\u021biu care trebuie evitat din cauza poten\u021bialului de accidentare. Cu ajutorul ghidului nostru, vei afla ce tipuri de ridicare a greut\u0103\u021bii exist\u0103 \u0219i cum s\u0103 faci ridicarea greut\u0103\u021bii \u00een mod corespunz\u0103tor pentru a profita de numeroasele sale beneficii, inclusiv [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/ridicarea-din-aplecare-tehnica-tipuri-la-ce-foloseste-si-cum-sa-faci-corect-ridicarea-din-aplecare\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-09T05:24:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-22T09:23:11+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6614d112aae11.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":"Ridicarea din aplecare - tehnic\u0103, tipuri. La ce folose\u0219te \u0219i cum s\u0103 faci corect ridicarea din aplecare? - 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\/ridicarea-din-aplecare-tehnica-tipuri-la-ce-foloseste-si-cum-sa-faci-corect-ridicarea-din-aplecare\/","og_locale":"ro_RO","og_type":"article","og_title":"Ridicarea din aplecare - tehnic\u0103, tipuri. La ce folose\u0219te \u0219i cum s\u0103 faci corect ridicarea din aplecare? - Blog Sportano.ro","og_description":"Ridicarea din aplecare &#8211; pentru unii, o parte indispensabil\u0103 a rutinei de antrenament, pentru al\u021bii, un exerci\u021biu care trebuie evitat din cauza poten\u021bialului de accidentare. Cu ajutorul ghidului nostru, vei afla ce tipuri de ridicare a greut\u0103\u021bii exist\u0103 \u0219i cum s\u0103 faci ridicarea greut\u0103\u021bii \u00een mod corespunz\u0103tor pentru a profita de numeroasele sale beneficii, inclusiv [&hellip;]","og_url":"https:\/\/sportano.ro\/blog\/ridicarea-din-aplecare-tehnica-tipuri-la-ce-foloseste-si-cum-sa-faci-corect-ridicarea-din-aplecare\/","article_published_time":"2024-04-09T05:24:25+00:00","article_modified_time":"2025-07-22T09:23:11+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6614d112aae11.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\/ridicarea-din-aplecare-tehnica-tipuri-la-ce-foloseste-si-cum-sa-faci-corect-ridicarea-din-aplecare\/#article","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/ridicarea-din-aplecare-tehnica-tipuri-la-ce-foloseste-si-cum-sa-faci-corect-ridicarea-din-aplecare\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87"},"headline":"Ridicarea din aplecare &#8211; tehnic\u0103, tipuri. 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