{"id":2315,"date":"2024-04-24T20:07:55","date_gmt":"2024-04-24T20:07:55","guid":{"rendered":"https:\/\/sportano.ro\/blog\/scandura-ca-exercitiu-ce-iti-da-scandura-ce-muschi-lucreaza-cum-sa-faci-scandura-corect\/"},"modified":"2025-07-22T09:25:21","modified_gmt":"2025-07-22T09:25:21","slug":"scandura-ca-exercitiu-ce-iti-da-scandura-ce-muschi-lucreaza-cum-sa-faci-scandura-corect","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/scandura-ca-exercitiu-ce-iti-da-scandura-ce-muschi-lucreaza-cum-sa-faci-scandura-corect\/","title":{"rendered":"Sc\u00e2ndura ca exerci\u021biu \u2013 ce \u00ee\u021bi d\u0103 sc\u00e2ndura, ce mu\u0219chi lucreaz\u0103? Cum s\u0103 faci sc\u00e2ndura corect?"},"content":{"rendered":"\n

Dac\u0103 vrei s\u0103-\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti for\u021ba, stabilitatea \u0219i condi\u021bia fizic\u0103 general\u0103, sc\u00e2ndura este un exerci\u021biu care este instrumentul perfect pentru a atinge aceste obiective. Afl\u0103 de ce plank-ul este o modalitate eficient\u0103 de a-\u021bi \u00eent\u0103ri mu\u0219chii abdominali \u0219i de a-\u021bi \u00eembun\u0103t\u0103\u021bi postura, precum \u0219i cum s\u0103 efectuezi sc\u00e2ndura corect, c\u00e2t de mult trebuie s\u0103 rezi\u0219ti \u00een plank \u0219i variante ale acestui exerci\u021biu.<\/strong><\/span><\/p>\n\n\n\n

Plank \u2013 ce fel de exerci\u021biu este?<\/span><\/h2>\n\n\n\n

Plank, sau sc\u00e2ndura, <\/strong><\/span>este un exerci\u021biu popular care vizeaz\u0103 \u00eent\u0103rirea mu\u0219chilor abdominali, ai spatelui, ai bra\u021belor, ai picioarelor \u0219i ai mijlocului. Este un <\/span>exerci\u021biu izometric<\/strong><\/span> care implic\u0103 men\u021binerea pozi\u021biei corecte pentru o perioad\u0103 de timp determinat\u0103, men\u021bin\u00e2nd o postur\u0103 stabil\u0103 \u0219i angaj\u00e2nd puternic mu\u0219chii de baz\u0103 (responsabili, printre altele, de postura corect\u0103). Plank-ul angajeaz\u0103 mai multe grupuri musculare \u00een acela\u0219i timp, ceea ce \u00eel face o form\u0103 eficient\u0103 de antrenament pentru tot corpul, care poate fi efectuat fie \u00een sala de gimnastic\u0103, \u00een timpul cursurilor de fitness sau acas\u0103.<\/span><\/p>\n\n\n\n

\u00cen timpul unei sc\u00e2nduri clasice<\/strong>, corpul sprijinit pe antebra\u021be \u0219i degetele de la picioare trebuie s\u0103 formeze o linie dreapt\u0103 de la cap la c\u0103lc\u00e2ie. Exist\u0103 multe variante ale versiunii de baz\u0103 a plank-ului, care pot fi adaptate la nevoile \u0219i nivelul t\u0103u de competen\u021b\u0103 (de exemplu, sc\u00e2ndura lateral\u0103, sc\u00e2ndura cu ridicarea picioarelor, sc\u00e2ndura cu aducerea genunchilor la piept \u00een alergare). Dificultatea sc\u00e2ndurii poate fi, de asemenea, gradat\u0103 prin cre\u0219terea duratei exerci\u021biului sau prin ad\u0103ugarea de \u00eenc\u0103rc\u0103turi, cum ar fi gantere, mini-benzi, etc.<\/strong><\/span> Accesorii de antrenament <\/u><\/span><\/a>necesare, le po\u021bi g\u0103si pe Sportano.ro.<\/span><\/p>\n\n\n\n

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

Exerci\u021biul sc\u00e2ndura \u2013 ce ofer\u0103?<\/span><\/h2>\n\n\n\n

Introducerea plank-ului \u00een rutina de exerci\u021bii fizice \u00ee\u021bi poate aduce multe beneficii pentru s\u0103n\u0103tate \u0219i condi\u021bie fizic\u0103, ajut\u00e2ndu-te de asemenea, s\u0103 \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti condi\u021bia fizic\u0103 general\u0103. Iat\u0103 care sunt principalele beneficii ale efectu\u0103rii sistematice a unui exerci\u021biu de plank:<\/span><\/p>\n\n\n\n

    \n
  • \u00eent\u0103rirea mu\u0219chilor abdominali;<\/span><\/li>\n\n\n\n
  • \u00eent\u0103rirea mu\u0219chilor spatelui;<\/span><\/li>\n\n\n\n
  • reducerea \u0219i prevenirea durerilor de spate;<\/span><\/li>\n\n\n\n
  • stabilizarea \u0219i \u00eembun\u0103t\u0103\u021birea performan\u021bei mu\u0219chilor profunzi (core);<\/span><\/li>\n\n\n\n
  • \u00eembun\u0103t\u0103\u021birea stabilit\u0103\u021bii generale a corpului \u0219i reducerea riscului de r\u0103nire;<\/span><\/li>\n\n\n\n
  • \u00eembun\u0103t\u0103\u021birea posturii;<\/span><\/li>\n\n\n\n
  • \u00eent\u0103rirea bra\u021belor, feselor \u0219i picioarelor;<\/span><\/li>\n\n\n\n
  • \u00eembun\u0103t\u0103\u021birea echilibrului \u0219i a coordon\u0103rii;<\/span><\/li>\n\n\n\n
  • \u00eembun\u0103t\u0103\u021birea capacit\u0103\u021bii de respira\u021bie \u0219i controlul stresului;<\/span><\/li>\n\n\n\n
  • cre\u0219terea rezisten\u021bei \u0219i a for\u021bei musculare;<\/span><\/li>\n\n\n\n
  • \u00eembun\u0103t\u0103\u021birea metabolismului \u0219i arderea caloriilor.<\/span><\/li>\n<\/ul>\n\n\n\n
    \"Persoan\u0103<\/figure>\n\n\n\n

    Cum se face \u00een mod corespunz\u0103tor sc\u00e2ndura?<\/span><\/h2>\n\n\n\n

    Iat\u0103 cum s\u0103 faci corect plank-ul \u00een c\u00e2\u021biva pa\u0219i:<\/span><\/p>\n\n\n\n

      \n
    1. Ia pozi\u021bia de pornire:<\/strong><\/span> \u00cengenuncheaz\u0103 cu sprijin. M\u00e2inile trebuie s\u0103 fie \u00eendreptate cu degetele \u00een fa\u021b\u0103. A\u0219eaz\u0103-\u021bi coatele\/m\u00e2inile sub umeri. Deplaseaz\u0103-\u021bi genunchii mai dep\u0103rtat dec\u00e2t \u0219oldurile. A\u0219eaz\u0103-\u021bi picioarele pe v\u00e2rfuri \u0219i \u021bine-le apropiate sau dep\u0103rtate la l\u0103\u021bimea \u0219oldurilor. Orienteaz\u0103-\u021bi buricul spre coloana vertebral\u0103 \u0219i \u0219oldurilor spre buric \u2013 spatele trebuie s\u0103-\u0219i p\u0103streze curbele naturale. Str\u00e2nge-\u021bi fesele. Ridic\u0103-\u021bi genunchii \u00een sus.<\/span><\/li>\n\n\n\n
    2. Men\u021bine pozi\u021bia corect\u0103: <\/strong><\/span>Corpul trebuie s\u0103 formeze o linie dreapt\u0103 de la cap la c\u0103lc\u00e2ie, men\u021bin\u00e2nd curbura natural\u0103 a coloanei lombare. Nu ridica \u0219oldurile prea sus \u0219i nu te scufunda \u00een partea inferioar\u0103 a spatelui. Concetreaz\u0103-te pe \u00eencordarea mu\u0219chilor abdominali \u0219i fesieri pentru a men\u021bine stabilitatea.<\/span><\/li>\n\n\n\n
    3. Respira\u021bi uniform: <\/strong><\/span>\u00cencearc\u0103 s\u0103 nu-\u021bi \u021bii respira\u021bia \u00een timp ce execu\u021bi sc\u00e2ndura.<\/span><\/li>\n\n\n\n
    4. Men\u021bine pozi\u021bia pentru o perioad\u0103 de timp definit\u0103<\/strong><\/span>: Ini\u021bial, \u00eencearc\u0103 s\u0103 men\u021bii pozi\u021bia plank timp de 20-30 de secunde. \u00cen timp, m\u0103re\u0219te durata atunci c\u00e2nd sim\u021bi c\u0103 e\u0219ti preg\u0103tit.<\/span><\/li>\n\n\n\n
    5. Monitorizeaz\u0103 \u0219i corecteaz\u0103 \u00een mod regulat pozi\u021bia: <\/strong><\/span>Asigur\u0103-te c\u0103 \u00ee\u021bi men\u021bii pozi\u021bia corect\u0103 \u00een permanen\u021b\u0103. Dac\u0103 \u00eencepi s\u0103 te r\u0103suce\u0219ti sau sim\u021bi dureri de spate, opre\u0219te exerci\u021biul \u0219i odihne\u0219te-te.<\/span><\/li>\n<\/ol>\n\n\n\n

      C\u00e2t de mult timp s\u0103 faci plank-ul?<\/span><\/h2>\n\n\n\n

      Durata de timp \u00een care ar trebui s\u0103 men\u021bii pozi\u021bia plank poate depinde de nivelul t\u0103u, de obiectivele tale de antrenament \u0219i de capacitatea individual\u0103. <\/span>Dac\u0103 e\u0219ti \u00eencep\u0103tor, \u00eencepe cu 20-30 de secunde<\/strong><\/span>. Acesta este un timp suficient pentru a \u00eenv\u0103\u021ba tehnica corect\u0103 \u0219i a sim\u021bi primele efecte. <\/span>Dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni de antrenament regulat, m\u0103re\u0219te timpul sc\u00e2ndurii la 45-60 de secunde<\/strong><\/span>. Acest lucru va contribui la \u00eent\u0103rirea suplimentar\u0103 a mu\u0219chilor abdominali \u0219i dorsali. \u00cen timp, po\u021bi experimenta cu diferite variante ale plank-ului, cum ar fi plank-ul lateral sau versiunile dinamice, pentru a ad\u0103uga varietate antrenamentului t\u0103u. <\/span>Dac\u0103 e\u0219ti \u00eentr-o form\u0103 bun\u0103 \u0219i ai deja experien\u021b\u0103 cu plank-ul, po\u021bi \u00eencerca s\u0103 \u021bii pozi\u021bia timp de 1-2 minute sau mai mult, sau s\u0103 optezi pentru varia\u021bii mai avansate.<\/strong><\/span><\/span><\/p>\n\n\n\n

      Nu uita c\u0103 men\u021binerea unei tehnici corecte pe toat\u0103 durata exerci\u021biului este esen\u021bial\u0103. Indiferent de timp, este mai important s\u0103 ai calitate, tensiune \u00een mu\u0219chii potrivi\u021bi \u0219i control al mi\u0219c\u0103rii.<\/span><\/p>\n\n\n\n

      \"O<\/figure>\n\n\n\n

      Sc\u00e2ndura lateral\u0103, mountain climber, sc\u00e2ndura cu ridicarea picioarelor sau variante de plank<\/span><\/h2>\n\n\n\n

      Diferitele varia\u021bii ale plank-ului \u00ee\u021bi permit s\u0103 adaugi varietate la antrenamentul t\u0103u \u0219i s\u0103 angajezi diferite grupe musculare. Aleg\u00e2nd varianta potrivit\u0103, po\u021bi adapta exerci\u021biul pentru a se potrivi cu propriile obiective \u0219i cu nivelul t\u0103u de condi\u021bie fizic\u0103.<\/span><\/p>\n\n\n\n

      Sc\u00e2ndura lateral\u0103 (side plank)<\/span><\/h3>\n\n\n\n

      Sc\u00e2ndura lateral\u0103, cunoscut\u0103 \u0219i sub numele de side plank, se concentreaz\u0103 pe \u00eent\u0103rirea mu\u0219chilor abdominali oblici. Cum se execut\u0103 o sc\u00e2ndura lateral\u0103<\/strong><\/span>:<\/span><\/p>\n\n\n\n

        \n
      • \u00centinde-te pe partea dreapt\u0103 pe podea. \u00cendoaie-\u021bi cotul, plas\u00e2ndu-l direct sub um\u0103r. \u00cendreapt\u0103-\u021bi picioarele la genunchi.<\/span><\/li>\n\n\n\n
      • Ridic\u0103 \u0219oldul astfel \u00eenc\u00e2t corpul t\u0103u s\u0103 formeze o linie dreapt\u0103.<\/span><\/li>\n\n\n\n
      • Men\u021bine pozi\u021bia pentru timpul specificat, apoi mut\u0103-te pe cealalt\u0103 parte \u0219i repet\u0103 totul.<\/span><\/li>\n<\/ul>\n\n\n\n

        Sc\u00e2ndura lateral\u0103 poate fi modificat\u0103 prin ridicarea piciorului superior, prin aducerea genunchiului piciorului superior la piept sau prin cobor\u00e2rea ritmic\u0103 a \u0219oldurilor.<\/span><\/p>\n\n\n\n

        Mountain climber<\/span><\/h3>\n\n\n\n

        Mountain climber<\/strong><\/span>, altfel cunoscut\u0103 \u0219i sub numele de alergare \u00een sprijin, este un exerci\u021biu cardio excelent care, pe l\u00e2ng\u0103 \u00eent\u0103rirea mu\u0219chilor abdominali \u0219i ai picioarelor, ajut\u0103 la arderea caloriilor \u0219i la \u00eembun\u0103t\u0103\u021birea nivelului general de rezisten\u021b\u0103. Po\u021bi ajusta ritmul \u0219i intensitatea acestei versiuni de plank \u00een func\u021bie de nivelul t\u0103u de fitness \u0219i de obiectivele tale de antrenament.<\/span><\/p>\n\n\n\n

        Cum s\u0103 efectuezi Mountain climber:<\/span><\/p>\n\n\n\n

          \n
        • Ia o pozi\u021bie de sc\u00e2ndur\u0103 \u00eenalt\u0103, adic\u0103 sprijinindu-te cu m\u00e2inile, care trebuie s\u0103 fie plasate direct sub umeri \u0219i la o distan\u021b\u0103 egal\u0103 cu l\u0103\u021bimea umerilor.<\/span><\/li>\n\n\n\n
        • Men\u021bine-\u021bi corpul \u00een linie dreapt\u0103 de la cap p\u00e2n\u0103 la c\u0103lc\u00e2ie, similar cu o plan\u0219\u0103 tradi\u021bional\u0103. Str\u00e2nge-\u021bi mu\u0219chii abdominali \u0219i cei ai spatelui.<\/span><\/li>\n\n\n\n
        • \u00cencepe s\u0103 tragi alternativ genunchiul spre piept. Po\u021bi face acest lucru \u00een timp ce alergi sau mergi.<\/span><\/li>\n\n\n\n
        • Efectueaz\u0103 exerci\u021biul pentru o anumit\u0103 perioad\u0103 de timp sau execut\u0103 un anumit num\u0103r de repet\u0103ri, \u00een func\u021bie de planul t\u0103u de antrenament.<\/span><\/li>\n<\/ul>\n\n\n\n

          Sc\u00e2ndura cu ridicarea bra\u021bului \u0219i a piciorului opus<\/span><\/h3>\n\n\n\n

          Sc\u00e2ndura cu ridicarea bra\u021bului \u0219i a piciorului opus<\/strong><\/span> (plank with arm and leg lift) este un exerci\u021biu avansat de \u00eent\u0103rire care implic\u0103 mu\u0219chii de baz\u0103, mu\u0219chii spatelui, umerii \u0219i mu\u0219chii fesieri. Iat\u0103 care sunt pa\u0219ii pentru a efectua acest exerci\u021biu:<\/span><\/p>\n\n\n\n

            \n
          • \u00cencepe din pozi\u021bia standard de sc\u00e2ndur\u0103 pe m\u00e2ini.<\/span><\/li>\n\n\n\n
          • \u021aine-\u021bi corpul \u00een linie dreapt\u0103 de la cap la c\u0103lc\u00e2ie, \u00eencordeaz\u0103-\u021bi mu\u0219chii abdominali \u0219i cei ai spatelui.<\/span><\/li>\n\n\n\n
          • \u00cencepe\u021bi exerci\u021biul prin ridicarea simultan\u0103 a bra\u021bului drept drept \u0219i a piciorului st\u00e2ng drept. P\u0103str\u00e2ndu-\u021bi echilibrul, r\u0103m\u00e2i \u00een aceast\u0103 pozi\u021bie pentru o clip\u0103, apoi coboar\u0103-\u021bi \u00eenapoi membrele \u0219i repet\u0103 pentru bra\u021bul st\u00e2ng \u0219i piciorul drept.<\/span><\/li>\n\n\n\n
          • Continu\u0103 s\u0103 alternezi ridicarea bra\u021belor \u0219i a picioarelor pentru o perioad\u0103 de timp stabilit\u0103 sau efectueaz\u0103 un num\u0103r stabilit de repet\u0103ri, \u00een func\u021bie de necesit\u0103\u021bi.<\/span><\/li>\n<\/ul>\n\n\n\n
            \"Femeie<\/figure>\n\n\n\n

            Exerci\u021biul sc\u00e2ndurii \u2013 cele mai frecvente gre\u0219eli<\/span><\/h2>\n\n\n\n

            Iat\u0103 care sunt gre\u0219elile tipice care apar de obicei atunci c\u00e2nd se face sc\u00e2ndura:<\/span><\/p>\n\n\n\n

              \n
            • o pozi\u021bie prea \u00eenalt\u0103 a \u0219oldurilor \u0219i a feselor<\/strong><\/span> \u2013 \u0219oldurile a\u0219ezate mai sus dec\u00e2t linia umerilor duc la o \u00eendoire a spatelui \u0219i la o pozi\u021bie incorect\u0103. Evit\u0103 aceast\u0103 gre\u0219eal\u0103 men\u021bin\u00e2nd corpul \u00een linie dreapt\u0103 de la cap la c\u0103lc\u00e2ie, men\u021bin\u00e2nd curbura natural\u0103 a coloanei lombare;<\/span><\/li>\n\n\n\n
            • c\u0103derea \u0219oldului<\/strong><\/span> \u2013 presupune cobor\u00e2rea \u0219oldurilor prea jos (sub linia trunchiului), ceea ce provoac\u0103 o \u00eendoire a p\u0103r\u021bii superioare a spatelui. Asigur\u0103-te c\u0103 \u00ee\u021bi p\u0103strezi \u0219oldurile la \u00een\u0103l\u021bimea potrivit\u0103 \u0219i nu le cobori prea aproape de podea;<\/span><\/li>\n\n\n\n
            • lipsa activ\u0103rii mu\u0219chilor abdominali<\/strong><\/span> \u2013 deseori, cei care fac exerci\u021bii fizice se bazeaz\u0103 doar pe bra\u021be \u0219i picioare, neglij\u00e2nd activarea mu\u0219chilor abdominali. Concentreaz\u0103-te pe tensionarea mu\u0219chilor abdominali (adu buricul la coloana vertebral\u0103 \u0219i \u0219oldurile la buric) pentru a men\u021bine stabilitatea.<\/span><\/li>\n\n\n\n
            • pozi\u021bia prea larg\u0103 sau prea \u00eengust\u0103 a m\u00e2inilor<\/strong><\/span> \u2013 pozi\u021bionarea necorespunz\u0103toare a m\u00e2inilor poate afecta stabilitatea \u00een timpul plank-ului. \u00centr-o sc\u00e2ndur\u0103 \u00eenalt\u0103, m\u00e2inile ar trebui pozi\u021bionate sub umeri \u0219i la o distan\u021b\u0103 egal\u0103 cu cea a umerilor, \u00een timp ce \u00eentr-o sc\u00e2ndur\u0103 cu antebra\u021bele, nu uita s\u0103 pozi\u021bionezi coatele sub umeri \u0219i s\u0103 \u00eendrep\u021bi antebra\u021bele \u00eenainte;<\/span><\/li>\n\n\n\n
            • cobor\u00e2rea sau \u00eenclinarea capului<\/strong><\/span> \u2013 cobor\u00e2rea capului sub linia umerilor sau \u00eenclinarea acestuia poate duce la o pozi\u021bie incorect\u0103 a g\u00e2tului \u0219i la o tensiune \u00een g\u00e2t. Prive\u0219te \u00een jos spre podea pentru a men\u021bine capul \u0219i g\u00e2tul \u00een linie cu coloana vertebral\u0103;<\/span><\/li>\n\n\n\n
            • concentrarea pe timp mai degrab\u0103 dec\u00e2t pe tehnic\u0103<\/strong><\/span> \u2013 deseori, practican\u021bii se concentreaz\u0103 pe cre\u0219terea duratei plank-ului, neglij\u00e2nd tehnica corect\u0103. Valoarea unui plank const\u0103 \u00een calitate, nu \u00een cantitate.<\/span><\/li>\n\n\n\n
            • respira\u021bie neregulat\u0103<\/strong><\/span> \u2013 s\u0103 ui\u021bi s\u0103 respiri atunci c\u00e2nd execu\u021bi o sc\u00e2ndur\u0103. Nu uita s\u0103 respiri uniform, nu re\u021bine aerul \u00een pl\u0103m\u00e2ni;<\/span><\/li>\n\n\n\n
            • lipsa tonusului muscular la nivelul feselor<\/strong><\/span> \u2013 mu\u0219chii fesieri trebuie, de asemenea, s\u0103 fie angaja\u021bi \u00een timpul plank-ului pentru a men\u021bine o pozi\u021bie corect\u0103 \u0219i stabilitate;<\/span><\/li>\n\n\n\n
            • lipsa controlului mi\u0219c\u0103rilor la efectuarea unui exerci\u021biu<\/strong>\u00a0\u2013 c\u00e2nd termini sau \u00eentrerupi un plank, este important s\u0103 cobori corpul la sol, control\u00e2nd mi\u0219carea \u00een permanen\u021b\u0103. Nu cazi brusc, deoarece acest lucru poate pune presiune asupra articula\u021biilor \u0219i spatelui t\u0103u.<\/span><\/li>\n<\/ul>\n\n\n\n

              \u00cen concluzie, plank-ul este un exerci\u021biu versatil care ofer\u0103 multe beneficii pentru organism \u0219i pentru s\u0103n\u0103tatea general\u0103. Acesta poate fi adaptat pentru a se potrivi diferitelor niveluri de preg\u0103tire fizic\u0103 \u0219i obiective de antrenament. Nu uita c\u0103 tehnica corect\u0103 este esen\u021bial\u0103 atunci c\u00e2nd faci plank-ul pentru a evita r\u0103nile \u0219i pentru a ob\u021bine beneficii maxime din acest exerci\u021biu. Dac\u0103 nu e\u0219ti sigur de tehnica ta, merit\u0103 \u00eentotdeauna s\u0103 consul\u021bi un antrenor personal sau un instructor de fitness\/un instructor de gimnastic\u0103 pentru a te ajuta s\u0103 \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti postura \u0219i performan\u021ba. De asemenea, \u00ee\u021bi poate fi util s\u0103 \u00ee\u021bi monitorizezi postura f\u0103c\u00e2nd exerci\u021bii \u00een fa\u021ba unei oglinzi. Dac\u0103 sim\u021bi durere sau disconfort, opre\u0219te exerci\u021biul \u0219i odihne\u0219te-te. Lungimea plank-ului trebuie adaptat\u0103 la abilit\u0103\u021bile individuale \u0219i la obiectivele de antrenament ale fiec\u0103rei persoane.<\/span><\/p>\n\n\n\n

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

              Dac\u0103 vrei s\u0103-\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti for\u021ba, stabilitatea \u0219i condi\u021bia fizic\u0103 general\u0103, sc\u00e2ndura este un exerci\u021biu care este instrumentul perfect pentru a atinge aceste obiective. Afl\u0103 de ce plank-ul este o modalitate eficient\u0103 de a-\u021bi \u00eent\u0103ri mu\u0219chii abdominali \u0219i de a-\u021bi \u00eembun\u0103t\u0103\u021bi postura, precum \u0219i cum s\u0103 efectuezi sc\u00e2ndura corect, c\u00e2t de mult trebuie s\u0103 rezi\u0219ti \u00een […]<\/p>\n","protected":false},"author":7,"featured_media":2321,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-2315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-si-sala-de-sport"],"acf":[],"yoast_head":"\nSc\u00e2ndura ca exerci\u021biu \u2013 ce \u00ee\u021bi d\u0103 sc\u00e2ndura, ce mu\u0219chi lucreaz\u0103? Cum s\u0103 faci sc\u00e2ndura corect? - 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\/scandura-ca-exercitiu-ce-iti-da-scandura-ce-muschi-lucreaza-cum-sa-faci-scandura-corect\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sc\u00e2ndura ca exerci\u021biu \u2013 ce \u00ee\u021bi d\u0103 sc\u00e2ndura, ce mu\u0219chi lucreaz\u0103? Cum s\u0103 faci sc\u00e2ndura corect? - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Dac\u0103 vrei s\u0103-\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti for\u021ba, stabilitatea \u0219i condi\u021bia fizic\u0103 general\u0103, sc\u00e2ndura este un exerci\u021biu care este instrumentul perfect pentru a atinge aceste obiective. Afl\u0103 de ce plank-ul este o modalitate eficient\u0103 de a-\u021bi \u00eent\u0103ri mu\u0219chii abdominali \u0219i de a-\u021bi \u00eembun\u0103t\u0103\u021bi postura, precum \u0219i cum s\u0103 efectuezi sc\u00e2ndura corect, c\u00e2t de mult trebuie s\u0103 rezi\u0219ti \u00een […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/scandura-ca-exercitiu-ce-iti-da-scandura-ce-muschi-lucreaza-cum-sa-faci-scandura-corect\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-24T20:07:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-22T09:25:21+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-6629669e4a132.jpeg\" \/>\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\/jpeg\" \/>\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=\"10 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sc\u00e2ndura ca exerci\u021biu \u2013 ce \u00ee\u021bi d\u0103 sc\u00e2ndura, ce mu\u0219chi lucreaz\u0103? 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