{"id":2296,"date":"2024-04-23T17:08:21","date_gmt":"2024-04-23T17:08:21","guid":{"rendered":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/"},"modified":"2025-07-22T09:39:02","modified_gmt":"2025-07-22T09:39:02","slug":"exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/","title":{"rendered":"Exerci\u021bii pentru un abdomen plat. Antrenament abdominal pentru oricine"},"content":{"rendered":"\n<p><span><strong>Un abdomen plat este unul dintre cele mai importante obiective de antrenament pentru multe persoane. Cu toate acestea, de multe ori, dieta \u0219i seriile de abdomene, \u00een loc s\u0103 sub\u021bieze partea sensibil\u0103 a corpului, se termin\u0103 cu dureri de spate \u0219i de g\u00e2t \u0219i cu lipsa rezultatelor dorite. Iat\u0103 exerci\u021bii pentru abdomen plat, sfaturi de diet\u0103 \u0219i de antrenament pentru a te ajuta s\u0103 ob\u021bii rezultate satisf\u0103c\u0103toare, inclusiv s\u0103 scapi de gr\u0103simea de pe burt\u0103, s\u0103 sub\u021biezi talia sau s\u0103 reduci p\u0103r\u021bile laterale. <\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Mu\u0219chii abdominali &#8211; de ce ar trebui s\u0103 \u00eei exersezi?<\/span><\/h2>\n\n\n\n<p><span>\u00cenainte de a trece la exerci\u021biile specifice pentru mu\u0219chii abdominali, merit\u0103 s\u0103 afl\u0103m mai \u00eent\u00e2i cu ce grupe de mu\u0219chi avem de-a face \u00een aceast\u0103 parte a corpului, pentru a te antrena corect \u00een func\u021bie de obiectivele pe care dore\u0219ti s\u0103 le atingi \u0219i pentru a activa cu \u00eendem\u00e2nare mu\u0219chii \u00een cauz\u0103. Abdomenul t\u0103u este alc\u0103tuit din patru grupe musculare principale<\/span><span>:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>mu\u0219chiul drept abdominal<\/strong><\/span><span> \u2013 <\/span><span>se \u00eentinde de la coaste p\u00e2n\u0103 la bazin \u0219i acoper\u0103 zona dintre stern \u0219i bazin, iar cea mai important\u0103 func\u021bie a sa este de a \u00eendoi coloana vertebral\u0103 \u0219i de a stabiliza trunchiul \u00een timpul mi\u0219c\u0103rilor membrelor \u0219i ale capului. De asemenea, stabilizeaz\u0103 pelvisul \u0219i permite \u00eendoirea \u0219i rota\u021bia trunchiului dintr-o parte \u00een alta<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>mu\u0219chii abdominali transversali<\/strong><\/span><span> &#8211; <\/span><span>acesta este cel mai ad\u00e2nc strat muscular din ABS. Acesta \u00eenconjoar\u0103 \u00eentregul nucleu, te protejeaz\u0103, sus\u021bine \u0219i stabilizeaz\u0103 talia, trunchiul \u0219i coloana vertebral\u0103, fiind totodat\u0103 responsabil pentru men\u021binerea unei presiuni abdominale adecvate<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>mu\u0219chii oblici externi<\/strong><\/span><span> \u2013 <\/span><span>ace\u0219tia coboar\u0103 \u00een diagonal\u0103 pe ambele p\u0103r\u021bi ale abdomenului \u0219i prin partea din fa\u021b\u0103 a acestuia. Contrac\u021bia lor permite trunchiului s\u0103 efectueze rota\u021bia sa, flexiunea lateral\u0103 \u0219i ajut\u0103 la \u00eencovoierea coloanei vertebrale<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>mu\u0219chii oblici interni<\/strong> \u2013 ace\u0219tia trec pe sub mu\u0219chii abdominali oblici externi &#8211; \u00een diagonal\u0103 pe p\u0103r\u021bile laterale. Ei sus\u021bin flexia coloanei vertebrale, rota\u021bia trunchiului sau flexia lateral\u0103.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span>Dup\u0103 cum observi, mu\u0219chii abdominali influen\u021beaz\u0103 multe activit\u0103\u021bi zilnice, a\u0219a c\u0103 \u00eent\u0103rirea lor este esen\u021bial\u0103 pentru a men\u021bine un corp \u00een form\u0103 \u0219i bine func\u021bional. \u00cen plus, ace\u0219tia fac parte din a\u0219a-numi\u021bii mu\u0219chi posturali (mu\u0219chii de baz\u0103), care sunt responsabili printre altele, de stabilitatea coloanei vertebrale \u0219i de postura corect\u0103. Cu mu\u0219chii abdominali puternici, po\u021bi de asemenea s\u0103 reduci durerile lombare, s\u0103 \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti performan\u021bele sportive \u0219i performan\u021ba \u00een timpul exerci\u021biilor fizice, a competi\u021biilor sau s\u0103 ridici greut\u0103\u021bi mai mari. <\/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-6627eb0698252.png\" alt=\"Persoan\u0103 face exerci\u021bii pe un covora\u0219 roz cu gantere \u0219i laptop aproape\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>De ce col\u0103celul bur\u021bii poate fi periculos pentru s\u0103n\u0103tate?<\/span><\/h2>\n\n\n\n<p><span>Gr\u0103simea acumulat\u0103 pe abdomen, \u00een special pe organele interne (ficat, rinichi, pancreas) sub form\u0103 de gr\u0103sime visceral\u0103 (\u021besut visceral) este una dintre cele mai d\u0103un\u0103toare pentru s\u0103n\u0103tate. Nu numai c\u0103 aceast\u0103 gr\u0103sime are un aspect inestetic, dar, mai ales, reprezint\u0103 un factor de risc pentru diferite boli, printre care: boli cardiovasculare (inclusiv, printre altele, hipertensiune arterial\u0103), rezisten\u021b\u0103 la insulin\u0103, diabet de tip 2 sau cancer (de exemplu, de colon). De asemenea, poate afecta negativ fertilitatea sau poate provoca apnee \u00een somn. Este demn de remarcat faptul c\u0103 problema excesului de \u021besut visceral poate afecta nu numai persoanele cu o siluet\u0103 \u00een form\u0103 de m\u0103r \u0219i obezitate abdominal\u0103 vizibil\u0103, ci \u0219i persoanele slabe, dar obeze (a\u0219a-numita gr\u0103sime slab\u0103), care au probleme cu men\u021binerea unui raport adecvat \u00eentre \u021besutul adipos \u0219i cel muscular. <\/span><\/p>\n\n\n\n<p><span>Cel mai simplu mod de a-\u021bi verifica tipul de siluet\u0103 \u0219i de a afla dac\u0103 ai probleme cu excesul de gr\u0103sime visceral\u0103 este s\u0103 compari raportul dintre talie \u0219i \u0219old (indicele WHR \u2013 Waist Hip Ratio). <\/span><span><\/span><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span><strong>WHR = talie (cm) \/ \u0219olduri (cm)<\/strong><\/span><\/p>\n\n\n\n<p><span>Un rezultat de peste 0,8 la femei \u0219i de peste 1 la b\u0103rba\u021bi indic\u0103 obezitate abdominal\u0103. Rezultatele optime sunt considerate a fi WHR = 0,7 la femei \u0219i WHR = 0,9 la b\u0103rba\u021bi.<\/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-6627eb08cf8a5.jpeg\" alt=\"Un b\u0103rbat face exerci\u021bii fizice pe teras\u0103, purt\u00e2nd adida\u0219i sport verzi \u0219i confortabili\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Antrenamentul mu\u0219chilor abdominali. Cele mai importante reguli<\/span><\/h2>\n\n\n\n<p><span>\u00cen primul r\u00e2nd, trebuie s\u0103 realizezi un aspect important, pentru a evita frustrarea legat\u0103 de faptul c\u0103 te epuizezi prin exerci\u021bii \u0219i nu ai \u201ecaloriferul\u201d dorit sau talie de viespe. Efectuarea <a href=\"https:\/\/sportano.ro\/sport\/fitness-i-sala-de-sport\" target=\"_blank\" rel=\"noreferrer noopener\">exerci\u021biilor abdominale <\/a>nu va face ca gr\u0103simea de pe burt\u0103 s\u0103 dispar\u0103 \u00een mod magic, pentru c\u0103 din p\u0103cate, reducerea pe alocuri nu func\u021bioneaz\u0103. Iar provoc\u0103rile de genul 100 de abdomene pe zi timp de 30 de zile nu te vor ajuta. Antrenarea regulat\u0103 a mu\u0219chilor abdominali va contribui la cre\u0219terea rezisten\u021bei \u0219i a for\u021bei acestora, deoarece corpul \u00ee\u0219i trage energia din \u00eentregul corp pentru a efectua aceste exerci\u021bii, nu doar din partea pe care o antrenezi. <\/span><\/p>\n\n\n\n<p><span>Cel mai important mod pentru arderea gr\u0103simii de pe burt\u0103 este de a reduce gr\u0103simea corporal\u0103 total\u0103 prin crearea unui deficit de calorii, pe care \u00eel po\u021bi ob\u021bine prin:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>exerci\u021bii aerobice (de exemplu, alergare, ciclism, \u00eenot, dans)<\/span><span>; <\/span><\/li>\n\n\n\n<li><span>antrenamente de for\u021b\u0103<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>o alimenta\u021bie echilibrat\u0103 ( opteaz\u0103 pentru fibre, proteine, gr\u0103simi s\u0103n\u0103toase &#8211; acizi gra\u0219i mononesatura\u021bi, hidrateaz\u0103-te bine, limiteaz\u0103 consumul de alimente foarte procesate \u0219i b\u0103uturi cu un aport caloric ridicat)<\/span><span>.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span>Somnul adecvat, reducerea stresului \u0219i evitarea stimulentelor, cum ar fi alcoolul \u0219i fumatul, sunt de asemenea importante. Merit\u0103 s\u0103 ad\u0103ug\u0103m c\u0103 genetica, v\u00e2rsta \u0219i hormonii printre altele, joac\u0103 de asemenea un anumit rol. Nu uita c\u0103 ceea ce conteaz\u0103 este calitatea exerci\u021biilor fizice \u0219i antrenamentul variat, nu cantitatea. Repetarea aceluia\u0219i exerci\u021biu la nesf\u00e2r\u0219it face ca organismul s\u0103 se obi\u0219nuiasc\u0103 cu acest tip de mi\u0219care \u0219i nu vei vedea rezultate satisf\u0103c\u0103toare, ci doar vei sim\u021bi c\u0103 po\u021bi face un anumit exerci\u021biu mai mult timp \u0219i \u00een cantit\u0103\u021bi mai mari, ceea ce reprezint\u0103 un cerc vicios. <\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>C\u00e2t de des s\u0103 \u00ee\u021bi antrenezi mu\u0219chii abdominali?<\/span><\/h2>\n\n\n\n<p><span>Frecven\u021ba antrenamentului abdominal este un subiect relativ controversat, fie \u0219i numai pentru c\u0103 fiecare are preferin\u021be unice \u0219i obiective personale pe care dore\u0219te s\u0103 le ating\u0103. Merit\u0103 men\u021bionat aici faptul c\u0103 antrenorii subliniaz\u0103 adesea c\u0103, f\u0103c\u00e2nd genuflexiuni, ridic\u0103ri de greut\u0103\u021bi, ridic\u0103ri de trepte, exerci\u021bii de echilibru (de exemplu, pe un bosu sau cu benzi TRX), \u00ee\u021bi angajezi \u0219i mu\u0219chii abdominali, a\u0219a c\u0103 nu este nevoie s\u0103 le dedici un antrenament separat. Este un adev\u0103r, \u00eens\u0103 merit\u0103 s\u0103 ad\u0103ug\u0103m c\u0103 \u00een acest caz, mai puternic lucreaz\u0103 \u00eentreaga grup\u0103 de mu\u0219chi posturali, iar acest lucru se expune prin puterea \u00eentregului nucleu, nu doar a mu\u0219chilor abdominali.<\/span><\/p>\n\n\n\n<p><span>O alt\u0103 problem\u0103 este timpul de recuperare. Mu\u0219chii abdominali, ca \u0219i alte p\u0103r\u021bi ale mu\u0219chilor, au nevoie de odihn\u0103 pentru a se recupera \u0219i a cre\u0219te. Suprasolicitarea mu\u0219chilor abdominali prin exerci\u021bii zilnice f\u0103r\u0103 odihn\u0103 este o modalitate u\u0219oar\u0103 de a-i deteriora. Pentru a evita acest lucru, pl\u0103nuie\u0219te-\u021bi antrenamentele pentru ABS \u00een acela\u0219i mod \u00een care \u00ee\u021bi structurezi programul de antrenament pentru alte grupe musculare, \u021bin\u00e2nd cont de experien\u021ba \u0219i nivelul t\u0103u de preg\u0103tire fizic\u0103 (p\u0103streaz\u0103 cel pu\u021bin 1 zi de odihn\u0103).<\/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-6627eb09d2222.png\" alt=\"Persoana folose\u0219te o platform\u0103 de echilibru pentru antrenament \u00een cas\u0103\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Cele mai bune exerci\u021bii pentru mu\u0219chii abdominali<\/span><\/h2>\n\n\n\n<p><span>Atunci c\u00e2nd ne g\u00e2ndim la antrenamentul abdominal, cel mai adesea ne baz\u0103m pe abdomenele clasice. Cu o tehnic\u0103 incorect\u0103, ne confrunt\u0103m de obicei cu dureri de g\u00e2t, dureri lombare \u0219i lipsa rezultatelor, ceea ce la r\u00e2ndul s\u0103u, duce la descurajare. Cum s\u0103 antrenezi abdomenul f\u0103r\u0103 abdomene? Mai jos g\u0103sim c\u00e2teva exemple de exerci\u021bii. Important: \u00eenainte de a-\u021bi antrena mu\u0219chii abdominali, nu uita s\u0103 te \u00eenc\u0103lze\u0219ti.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Abdomene oblice<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare: <\/strong><\/span><span>Stai cu un pas u\u0219or. A\u0219eaz\u0103-\u021bi m\u00e2inile pe occiput, cu coatele dep\u0103rtate. Ridic\u0103-\u021bi piciorul drept \u00eendoit la genunchi \u00een sus, \u00een acela\u0219i timp, r\u0103suce\u0219te-te cu partea st\u00e2ng\u0103, \u00eemping\u00e2nd cotul spre genunchi. Nu trage capul, \u00eencearc\u0103 s\u0103 te apleci c\u00e2t mai pu\u021bin \u00een fa\u021b\u0103 \u0219i trage piciorul c\u00e2t mai tare cu mu\u0219chii abdominali. <\/span><span><strong><\/strong><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Shadow boxing<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare:<\/strong><\/span><span> Stai cu un pas u\u0219or. Str\u00e2nge-\u021bi m\u00e2inile \u00een pumn \u0219i adu-le la \u00een\u0103l\u021bimea fe\u021bei. Echilibreaz\u0103-\u021bi u\u0219or corpul, \u00eencep\u00e2nd s\u0103 love\u0219ti cu pumnul \u00een dreptul t\u0103u, ca \u0219i cum te-ai lupta cu un adversar invizibil. <\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Dead Bug<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare: <\/strong>\u00centinde-te pe spate, cu bra\u021bele \u00eentinse spre tavan. Pozi\u021bioneaz\u0103-\u021bi picioarele \u00eendoite \u00een unghi drept la genunchi, astfel \u00eenc\u00e2t genunchii s\u0103 fie deasupra v\u00e2rfurilor \u0219oldurilor. \u021ain\u00e2nd partea inferioar\u0103 a spatelui \u00een contact cu podeaua, \u00eencepi s\u0103 cobori simultan bra\u021bul drept \u00een spatele t\u0103u \u0219i piciorul st\u00e2ng \u00een jos (drept). Revino \u00een pozi\u021bia de plecare \u0219i repet\u0103 pe cealalt\u0103 parte \u00een acela\u0219i mod. <\/span><\/p>\n\n\n\n<p><span><strong>Versiunea mai grea:<\/strong> \u021aine gantere de 1-2 kg \u00een m\u00e2ini.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">S<span><strong>c\u00e2ndura (plan\u0219\u0103)<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare: <\/strong>Coboar\u0103 \u00een genunchi. Pune-\u021bi m\u00e2inile sub umeri sau coboar\u0103 pe antebra\u021be (coatele sub umeri). Deplaseaz\u0103-\u021bi genunchii pu\u021bin mai mult dec\u00e2t \u0219oldurile. A\u0219eaz\u0103-\u021bi picioarele pe degetele de la picioare la l\u0103\u021bimea \u0219oldurilor sau une\u0219te-le. \u00cencordeaz\u0103-\u021bi mu\u0219chii abdominali \u0219i fesierii \u0219i ridic\u0103-\u021bi \u00eentregul corp, men\u021bin\u00e2ndu-l \u00een linie dreapt\u0103. Men\u021bine-\u021bi pozi\u021bia timp de 30-45 de secunde \u0219i odihne\u0219te-te. Repet\u0103 de 3-4 ori. <\/span><\/p>\n\n\n\n<p><span><strong>Versiunea mai grea:<\/strong> \u00cen pozi\u021bia plan\u0219ei, \u00eencepi s\u0103 aduci alternativ m\u00e2na \u00een fa\u021ba ta (degetul mare \u00eendreptat \u00een sus) sau s\u0103 atingi podeaua din fa\u021b\u0103. Po\u021bi \u00eencerca de asemenea, s\u0103 aduci alternativ genunchiul la piept \u2013 drept \u0219i \u00een diagonal\u0103. C\u00e2nd te sim\u021bi mai \u00eencrez\u0103tor, po\u021bi \u00eencerca s\u0103 alergi (cunoscut sub numele de &#8222;mountain climber&#8221;)<\/span>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Sc\u00e2ndur\u0103 lateral\u0103<\/strong><\/span><span><strong><\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare:  <\/strong>Stai pe o parte pe podea de dans. Sprijin\u0103-te pe antebra\u021bul drept, astfel \u00eenc\u00e2t cotul s\u0103 fie sub um\u0103r. \u00cendreapt\u0103-\u021bi picioarele (varianta mai u\u0219oar\u0103, piciorul drept \u00eendoit la genunchi, piciorul st\u00e2ng drept sprijinit pe marginea interioar\u0103 a piciorului) \u0219i a\u0219eaz\u0103-\u021bi piciorul deasupra piciorului. \u00cencordeaz\u0103-\u021bi mu\u0219chii abdominali (ca \u0219i cum ai vrea s\u0103-\u021bi tragi buricul la coloan\u0103) \u0219i fesele. Ridic\u0103-\u021bi \u0219oldurile \u00een sus. Corpul t\u0103u ar trebui s\u0103 formeze o singur\u0103 linie. \u021aine pozi\u021bia timp de 20-45 de secunde \u0219i schimb\u0103 partea.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Reverse crunch<\/strong><\/span><\/h3>\n\n\n\n<p><strong>Realizare: <\/strong>\u00centinde-te pe spate pe covora\u0219. Bra\u021bele de-a lungul trunchiului. \u00cendoaie u\u0219or picioarele spre trunchi. P\u0103str\u00e2ndu-\u021bi trunchiul stabil pe podea de dans, \u00eencepe s\u0103 cobori picioarele \u00een pozi\u021bie dreapt\u0103, f\u0103r\u0103 ca picioarele s\u0103 ating\u0103 podeaua \u0219i trage-le \u00eenapoi spre piept.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Sc\u00e2ndura lateral\u0103 cu r\u0103sucirea trunchiului<\/strong><\/span><span><strong><\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare: <\/strong> Treci \u00eentr-o pozi\u021bie de sc\u00e2ndur\u0103 lateral\u0103 \u00eenalt\u0103 sau pe genunchi. Ridic\u0103-\u021bi bra\u021bul \u00een sus, astfel \u00eenc\u00e2t m\u00e2na s\u0103 fie direct \u00een dreptul pieptului, apropie-\u021bi omopla\u021bii. \u021ain\u00e2nd abdomenul \u0219i fesele str\u00e2nse, \u00eencepi s\u0103 te r\u0103suce\u0219ti la nivelul taliei \u0219i \u00eentinzi bra\u021bul c\u00e2t mai mult sub corp.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Sit-ups-uri cu picioarele drepte \u0219i r\u0103sucirea trunchiului<\/strong><\/span><span><strong><\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare: <\/strong>\u00centinde-te pe spate pe covora\u0219. Picioarele drepte, palmele \u00eempreunate deasupra frun\u021bii. Mic\u0219or\u00e2nd distan\u021ba dintre coastele inferioare \u0219i abdomen, \u00eencepi s\u0103 ridici trunchiul p\u00e2n\u0103 c\u00e2nd te a\u0219ezi. Str\u00e2nge-\u021bi bra\u021bele deasupra capului \u0219i trage-le \u00een lateral. \u00centoarce-\u021bi m\u00e2inile deasupra capului. \u00cendoind spatele \u0219i men\u021bin\u00e2nd mu\u0219chii abdominali \u00eencorda\u021bi, revino \u00een pozi\u021bia de plecare.<\/span><\/p>\n\n\n\n<p><span><strong>Versiunea mai grea: <\/strong>Utiliza\u021bi un kettlebell, o halter\u0103 sau un scripete ca sarcin\u0103 suplimentar\u0103.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Side Jackknive<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare:<\/strong> \u00centinde-te pe partea dreapt\u0103, cu picioarele drepte. A\u0219eaz\u0103-\u021bi m\u00e2na dreapt\u0103 pe covora\u0219, u\u0219or \u00een fa\u021ba ta, iar m\u00e2na st\u00e2ng\u0103 pe occiput. Ridic\u0103-\u021bi simultan piciorul \u0219i trunchiul st\u00e2ng, reduc\u00e2nd distan\u021ba dintre coaste \u0219i bazin. Revino la pozi\u021bia de plecare. <\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Bear Crawl <\/strong><\/span><span><strong>cu<\/strong><\/span><span><strong> mini band<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare: <\/strong>Pozi\u021bioneaz\u0103-te \u00eentr-o pozi\u021bie de sc\u00e2ndur\u0103 \u00eenalt\u0103 (m\u00e2inile sub umeri). \u00cendoaie-\u021bi picioarele la genunchi, astfel \u00eenc\u00e2t genunchii s\u0103 fie sub \u0219olduri. A\u0219eaz\u0103 benzile mini-bandei peste \u00eencheieturi sau sub genunchi. P\u0103str\u00e2nd distan\u021ba dintre m\u00e2ini \u0219i picioare, adu-\u021bi m\u00e2na st\u00e2ng\u0103 \u0219i piciorul drept \u00een fa\u021b\u0103 \u00een acela\u0219i timp, apoi f\u0103 acela\u0219i lucru cu m\u00e2na dreapt\u0103 \u0219i piciorul st\u00e2ng. Revino \u00eenapoi prin deplasarea simultan\u0103 a piciorului drept \u0219i a m\u00e2inii st\u00e2ngi \u00eenapoi, apoi a piciorului st\u00e2ng \u0219i a m\u00e2inii drepte.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>V-crunch<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare: <\/strong>\u00centinde-te pe spate. A\u0219eaz\u0103-\u021bi mini band peste glezne, cu picioarele dep\u0103rtate, astfel \u00eenc\u00e2t cauciucul s\u0103 creeze o u\u0219oar\u0103 rezisten\u021b\u0103. A\u0219az\u0103-\u021bi m\u00e2inile pe occiput. \u00cen timp ce te \u00eentinzi cu picioarele, ridic\u0103-\u021bi \u00een acela\u0219i timp trunchiul \u00een sus, \u00eendep\u0103rt\u00e2nd omopla\u021bii de podea. Partea inferioar\u0103 a spatelui se \u00eentinde pe covor.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>AB Wheel<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare: Las\u0103-te \u00een genunchi \u0219i prinde roata AB Wheel pe bra\u021bele drepte. <\/strong>Conduc\u00e2nd \u00eencet roata \u00eenainte, coboar\u0103 trunchiul p\u00e2n\u0103 la o \u00een\u0103l\u021bime acceptabil\u0103, men\u021bin\u00e2nd abdomenul \u0219i fesele str\u00e2nse, iar trunchiul \u0219i capul aliniate, apoi revino la pozi\u021bia de plecare. <\/span><\/p>\n\n\n\n<p><span><strong>Versiunea mai grea:<\/strong> F\u0103 acela\u0219i exerci\u021biu pe picioarele \u00eendreptate.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span><strong>Pullup Bar Knee Raise<\/strong><\/span><\/h3>\n\n\n\n<p><span><strong>Realizare: <\/strong>Apuc\u0103 m\u00e2nerele de ridicare de pe o poart\u0103, de exemplu. Realizeaz\u0103 o trac\u021biune cu bra\u021bele drepte. Angaj\u00e2ndu-\u021bi mu\u0219chii centrali, expir\u0103 \u0219i trage ambii genunchi spre piept. Apoi f\u0103 o inspira\u021bie \u0219i control\u00e2nd mi\u0219carea, coboar\u0103-\u021bi picioarele \u00een pozi\u021bie vertical\u0103.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Un abdomen plat este unul dintre cele mai importante obiective de antrenament pentru multe persoane. Cu toate acestea, de multe ori, dieta \u0219i seriile de abdomene, \u00een loc s\u0103 sub\u021bieze partea sensibil\u0103 a corpului, se termin\u0103 cu dureri de spate \u0219i de g\u00e2t \u0219i cu lipsa rezultatelor dorite. Iat\u0103 exerci\u021bii pentru abdomen plat, sfaturi de [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":2301,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[45],"tags":[],"class_list":["post-2296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sala-si-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exerci\u021bii pentru un abdomen plat. Antrenament abdominal pentru oricine - 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\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exerci\u021bii pentru un abdomen plat. Antrenament abdominal pentru oricine - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Un abdomen plat este unul dintre cele mai importante obiective de antrenament pentru multe persoane. Cu toate acestea, de multe ori, dieta \u0219i seriile de abdomene, \u00een loc s\u0103 sub\u021bieze partea sensibil\u0103 a corpului, se termin\u0103 cu dureri de spate \u0219i de g\u00e2t \u0219i cu lipsa rezultatelor dorite. Iat\u0103 exerci\u021bii pentru abdomen plat, sfaturi de [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-23T17:08:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-22T09:39:02+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6627eb0b3d8f1.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=\"12 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Exerci\u021bii pentru un abdomen plat. Antrenament abdominal pentru oricine - 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\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/","og_locale":"ro_RO","og_type":"article","og_title":"Exerci\u021bii pentru un abdomen plat. Antrenament abdominal pentru oricine - Blog Sportano.ro","og_description":"Un abdomen plat este unul dintre cele mai importante obiective de antrenament pentru multe persoane. Cu toate acestea, de multe ori, dieta \u0219i seriile de abdomene, \u00een loc s\u0103 sub\u021bieze partea sensibil\u0103 a corpului, se termin\u0103 cu dureri de spate \u0219i de g\u00e2t \u0219i cu lipsa rezultatelor dorite. Iat\u0103 exerci\u021bii pentru abdomen plat, sfaturi de [&hellip;]","og_url":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/","article_published_time":"2024-04-23T17:08:21+00:00","article_modified_time":"2025-07-22T09:39:02+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6627eb0b3d8f1.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Scris de":"Sylwia Stwora-Petela","Timp estimat pentru citire":"12 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/#article","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87"},"headline":"Exerci\u021bii pentru un abdomen plat. Antrenament abdominal pentru oricine","datePublished":"2024-04-23T17:08:21+00:00","dateModified":"2025-07-22T09:39:02+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/"},"wordCount":2346,"publisher":{"@id":"https:\/\/sportano.ro\/blog\/#organization"},"image":{"@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6627eb0b3d8f1.png","articleSection":["sal\u0103 \u0219i fitness"],"inLanguage":"ro-RO"},{"@type":"WebPage","@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/","url":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/","name":"Exerci\u021bii pentru un abdomen plat. Antrenament abdominal pentru oricine - Blog Sportano.ro","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/#primaryimage"},"image":{"@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6627eb0b3d8f1.png","datePublished":"2024-04-23T17:08:21+00:00","dateModified":"2025-07-22T09:39:02+00:00","breadcrumb":{"@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/#breadcrumb"},"inLanguage":"ro-RO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/"]}]},{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/#primaryimage","url":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6627eb0b3d8f1.png","contentUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6627eb0b3d8f1.png","width":816,"height":426,"caption":"O persoan\u0103 este preg\u0103tit\u0103 pentru un antrenament cu o greutate"},{"@type":"BreadcrumbList","@id":"https:\/\/sportano.ro\/blog\/exercitii-pentru-un-abdomen-plat-antrenament-abdominal-pentru-oricine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Pagina principal\u0103","item":"https:\/\/sportano.ro\/blog\/"},{"@type":"ListItem","position":2,"name":"Exerci\u021bii pentru un abdomen plat. Antrenament abdominal pentru oricine"}]},{"@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\/2296","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=2296"}],"version-history":[{"count":6,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts\/2296\/revisions"}],"predecessor-version":[{"id":3498,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/posts\/2296\/revisions\/3498"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/media\/2301"}],"wp:attachment":[{"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/media?parent=2296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/categories?post=2296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportano.ro\/blog\/wp-json\/wp\/v2\/tags?post=2296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}