{"id":3576,"date":"2024-09-26T10:20:44","date_gmt":"2024-09-26T10:20:44","guid":{"rendered":"https:\/\/honorata-skarbek.com\/?p=3576"},"modified":"2024-09-26T10:20:47","modified_gmt":"2024-09-26T10:20:47","slug":"cum-sa-practici","status":"publish","type":"post","link":"https:\/\/honorata-skarbek.com\/ro\/cum-sa-practici\/","title":{"rendered":"De c\u00e2te ori pe s\u0103pt\u0103m\u00e2n\u0103 s\u0103 face\u021bi exerci\u021bii fizice? Cum s\u0103 face\u021bi exerci\u021bii fizice, recuperarea dup\u0103 exerci\u021bii fizice"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Cuprins<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a441c56df771\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a441c56df771\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/honorata-skarbek.com\/ro\/cum-sa-practici\/#Jak_dobrac_plan_treningowy\" >Cum alegi un plan de antrenament?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/honorata-skarbek.com\/ro\/cum-sa-practici\/#Opracuj_swoj_indywidualny_plan_cwiczen\" >Dezvolt\u0103-\u021bi propriul plan individual de exerci\u021bii fizice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/honorata-skarbek.com\/ro\/cum-sa-practici\/#Jak_czesto_cwiczyc\" >C\u00e2t de des face\u021bi exerci\u021bii fizice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/honorata-skarbek.com\/ro\/cum-sa-practici\/#Intesywne_treningi_na_co_zwrocic_uwage\" >Formare intensiv\u0103 la ce trebuie s\u0103 fim aten\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/honorata-skarbek.com\/ro\/cum-sa-practici\/#Ile_czasu_trwa_regeneracja_miesni\" >C\u00e2t timp dureaz\u0103 recuperarea muscular\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/honorata-skarbek.com\/ro\/cum-sa-practici\/#Co_robic_gdy_bola_miesnie\" >Ce s\u0103 faci c\u00e2nd te dor mu\u0219chii?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/honorata-skarbek.com\/ro\/cum-sa-practici\/#Sposob_na_zakwasy_miesniowe\" >Modul de a ob\u021bine durere muscular\u0103<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><strong>\u00cen orice antrenament, at\u00e2t tipul de exerci\u021biu, c\u00e2t \u0219i durata acestuia sunt importante. Chiar \u0219i un antrenament foarte intens nu se va dovedi eficient dac\u0103 \u00eel repeta\u021bi o dat\u0103 pe lun\u0103; pe de alt\u0103 parte, nici exerci\u021biile zilnice nu sunt \u00eentotdeauna cea mai bun\u0103 solu\u021bie. Deci, cum dezvol\u021bi planul ideal de antrenament?<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_dobrac_plan_treningowy\"><\/span>Cum alegi un plan de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"730\" height=\"310\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening.jpg\" alt=\"formare pentru b\u0103rba\u021bi\" class=\"wp-image-3577\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening.jpg 730w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening-300x127.jpg 300w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening-18x8.jpg 18w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Antrenamentul intens, zilnic, este modalitatea ideal\u0103 de a ob\u021bine silueta visurilor tale? Nu chiar. \u00ce\u021bi po\u021bi face r\u0103u grav dac\u0103 faci exerci\u021bii fizice multe \u0219i foarte multe dac\u0103 nu cuno\u0219ti nevoile \u0219i capacit\u0103\u021bile corpului t\u0103u. Nu este adev\u0103rat c\u0103, tortur\u00e2ndu-v\u0103 corpul timp de c\u00e2teva ore pe zi, ve\u021bi pierde toat\u0103 greutatea \u00een exces \u00eentr-un timp scurt sau <a href=\"https:\/\/honorata-skarbek.com\/ro\/bulk-extreme\/\" target=\"_blank\" data-type=\"post\" data-id=\"820\" rel=\"noreferrer noopener\">dezvolt\u0103 o musculatur\u0103 impresionant\u0103<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Antrenamentele lungi \u0219i zilnice sunt doar pentru sportivii experimenta\u021bi; pentru \u00eencep\u0103torii amatori, antrenamentele mai pu\u021bin frecvente \u0219i mai pu\u021bin intense sunt mai potrivite. W<strong>Mul\u021bi oameni care \u00eencep s\u0103 fac\u0103 sport uit\u0103 un lucru: mu\u0219chii cresc \u00een timpul odihnei. Prin urmare, regenerarea este la fel de important\u0103 ca \u0219i exerci\u021biile fizice, deoarece f\u0103r\u0103 ea, pur \u0219i simplu nu ve\u021bi vedea rezultate. Cu alte cuvinte, dac\u0103 face\u021bi prea multe exerci\u021bii fizice, v\u0103 \u00eendep\u0103rta\u021bi de obiectivul dumneavoastr\u0103 \u0219i v\u0103 afecta\u021bi s\u0103n\u0103tatea.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Opracuj_swoj_indywidualny_plan_cwiczen\"><\/span>Dezvolt\u0103-\u021bi propriul plan individual de exerci\u021bii fizice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cea mai bun\u0103 solu\u021bie este elaborarea unui plan individual de exerci\u021bii fizice cu un instructor experimentat, care va \u021bine cont de obiectivele \u0219i predispozi\u021biile fizice ale persoanei care face exerci\u021bii. Planurile de antrenament gata f\u0103cute nu sunt complet rele, dar nu \u021bin \u00eentotdeauna cont, de exemplu, de problemele de genunchi ale unei persoane sau de tipul de diet\u0103 pe care o urmeaz\u0103,<a href=\"https:\/\/honorata-skarbek.com\/ro\/mic-dejun-sanatos\/\" target=\"_blank\" data-type=\"post\" data-id=\"3567\" rel=\"noreferrer noopener\"> cum s\u0103 m\u0103n\u00e2nci s\u0103n\u0103tos<\/a> astfel \u00eenc\u00e2t rezultatul final poate s\u0103 nu fie cel visat. Tipul de exerci\u021biu este, de asemenea, selectat \u00een func\u021bie de v\u00e2rst\u0103, constitu\u021bie corporal\u0103, tipul de munc\u0103 - numai un plan individual ia \u00een considerare toate aceste circumstan\u021be care afecteaz\u0103 eficien\u021ba exerci\u021biului.<\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\" style=\"grid-template-columns:21% auto\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"165\" height=\"169\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc.jpg\" alt=\"cum s\u0103 face\u021bi exerci\u021bii fizice pentru rezultate mai bune\" class=\"wp-image-3579 size-full\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc.jpg 165w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc-12x12.jpg 12w\" sizes=\"(max-width: 165px) 100vw, 165px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"wp-block-paragraph\">Cel mai r\u0103u lucru pe care \u00eel poate face un amator este s\u0103 apeleze la planurile de antrenament ale profesioni\u0219tilor. Sesiunile pentru sportivii profesioni\u0219ti sunt foarte dure \u0219i necesit\u0103 o condi\u021bionare excelent\u0103, pentru o persoan\u0103 obi\u0219nuit\u0103 aceste exerci\u021bii sunt prea solicitante \u0219i risc\u0103 s\u0103 se accidenteze grav. Pe scurt, planul de antrenament nu trebuie s\u0103 suprasolicite organismul.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_czesto_cwiczyc\"><\/span>C\u00e2t de des face\u021bi exerci\u021bii fizice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen mod normal, se recomand\u0103 trei sau patru antrenamente \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103, dar depinde de tipul de exerci\u021biu. De exemplu, antrenamentul cu greut\u0103\u021bi nu trebuie repetat \u00een fiecare zi, dar pute\u021bi ad\u0103uga un alt tip de activitate, cum ar fi ciclismul, la vizitele la sala de sport.Dup\u0103 antrenamentul cu greut\u0103\u021bi, suplimentarea este, de asemenea, important\u0103. <a href=\"https:\/\/honorata-skarbek.com\/ro\/xynogen\/\" target=\"_blank\" data-type=\"post\" data-id=\"3471\" rel=\"noreferrer noopener\">suplimente nutritive pentru mas\u0103<\/a>. Pe de alt\u0103 parte, antrenamentele pentru \u00eentregul corp trebuie, cel pu\u021bin la \u00eenceput, s\u0103 fie punctate de o pauz\u0103 zilnic\u0103 de recuperare. Antrenamentul tradi\u021bional presupune mai multe exerci\u021bii repetate \u00een trei serii fiecare, apoi o zi de odihn\u0103, din nou o serie de exerci\u021bii, odihn\u0103, etc.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intesywne_treningi_na_co_zwrocic_uwage\"><\/span>Formare intensiv\u0103 la ce trebuie s\u0103 fim aten\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru un antrenament de intensitate ridicat\u0103 pentru cre\u0219terea rezisten\u021bei musculare, cre\u0219terea masei musculare sau <a href=\"https:\/\/honorata-skarbek.com\/ro\/grasime-branza-activ\/\" data-type=\"post\" data-id=\"993\">arde gr\u0103simile<\/a>Sunt recomandate \u0219i pauzele. Cardio, crossfit \u0219i antrenamentul aerobic sunt planuri de antrenament solicitante, de unde \u0219i nevoia de recuperare. \u00cencep\u0103torii \u0219i cursan\u021bii intermediari pot face trei sau patru dintre aceste antrenamente pe s\u0103pt\u0103m\u00e2n\u0103; \u00een celelalte zile, este recomandabil s\u0103 planifica\u021bi un program de fitness, cum ar fi alergarea sau ciclismul. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Antrenamentele zilnice de acest tip se adreseaz\u0103 persoanelor experimentate, dar \u0219i acestea trebuie s\u0103 \u021bin\u0103 cont de capacitatea de recuperare a organismului lor, de v\u00e2rst\u0103, de posibilele leziuni musculare, de starea lor de s\u0103n\u0103tate. Frecven\u021ba antrenamentului intensiv de anduran\u021b\u0103 ar trebui s\u0103 fie \u00een continuare determinat\u0103 de greutatea corporal\u0103 - pentru persoanele supraponderale, aceasta este o sarcin\u0103 foarte grea asupra articula\u021biilor, astfel \u00eenc\u00e2t suma nu trebuie exagerat\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"350\" height=\"300\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa.png\" alt=\"exerci\u021bii pentru rezultate rapide\" class=\"wp-image-3583\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa.png 350w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa-300x257.png 300w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa-14x12.png 14w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Frecven\u021ba exerci\u021biilor fizice este, de asemenea, determinat\u0103 de performan\u021ba actual\u0103 a corpului dumneavoastr\u0103. Dac\u0103 nu ave\u021bi for\u021ba necesar\u0103 pentru un alt antrenament, renun\u021ba\u021bi la el; este clar c\u0103 organismul dumneavoastr\u0103 are nevoie de o pauz\u0103 mai lung\u0103 \u0219i nu merit\u0103 s\u0103 \u00eel suprasolicita\u021bi doar pentru a respecta orient\u0103rile anterioare. Uneori, este mai bine s\u0103 reduce\u021bi num\u0103rul de antrenamente prin prelungirea timpului sesiunii zilnice. Pe scurt, \u00eencep\u0103torii ar trebui s\u0103 se antreneze de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103, aleg\u00e2nd un antrenament care s\u0103 acopere toate grupele musculare, persoanele avansate pot cre\u0219te num\u0103rul de antrenamente la cinci sau \u0219ase pe s\u0103pt\u0103m\u00e2n\u0103, opt\u00e2nd pentru antrenamente divizate \u0219i o zi de odihn\u0103 activ\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ile_czasu_trwa_regeneracja_miesni\"><\/span>C\u00e2t timp dureaz\u0103 recuperarea muscular\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Recuperarea muscular\u0103 dureaz\u0103 aproximativ 48-72 de ore, dar, din nou - fiecare grup muscular se reface \u00eentr-un ritm diferit, a\u0219a c\u0103, din nou, este recomandabil s\u0103 consulta\u021bi un antrenor pentru a stabili la ce intervale ave\u021bi voie s\u0103 face\u021bi exerci\u021bii pentru fiecare parte a corpului. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen general, grupele musculare mici, cum ar fi mu\u0219chii umerilor, se recupereaz\u0103 mai repede, dup\u0103 doar o zi; mu\u0219chii mai mari trebuie s\u0103 se odihneasc\u0103 pu\u021bin mai mult, p\u00e2n\u0103 la 72 de ore. Al doilea lucru este v\u00e2rsta - cu c\u00e2t o persoan\u0103 este mai \u00een v\u00e2rst\u0103, cu at\u00e2t mai mult timp are nevoie de odihn\u0103 dup\u0103 un antrenament intens, motiv pentru care persoanele de 20 de ani \u0219i cele de peste 50 de ani fac exerci\u021bii fizice cu o frecven\u021b\u0103 diferit\u0103. \u0218i nu uita\u021bi de sistemul nervos, care este, de asemenea, implicat \u00een exerci\u021bii fizice, \u00een special \u00een exerci\u021bii grele, cum ar fi genuflexiunile \u0219i ridic\u0103rile de greut\u0103\u021bi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/muscle-regeneration\" target=\"_blank\" rel=\"noreferrer noopener\">Regenerarea muscular\u0103 <\/a>Cu toate acestea, acest lucru nu \u00eenseamn\u0103 imobilitate complet\u0103 - mai degrab\u0103, este vorba de reducerea intensit\u0103\u021bii exerci\u021biului, mai degrab\u0103 dec\u00e2t de oprirea total\u0103 a activit\u0103\u021bii. Cercet\u0103rile arat\u0103 c\u0103 \u021besutul muscular se recupereaz\u0103 mai repede atunci c\u00e2nd se efectueaz\u0103 exerci\u021bii u\u0219oare, cu impact redus. \u00cen timpul unor astfel de exerci\u021bii moderate, mu\u0219chii scap\u0103 mai repede de toxinele care cauzeaz\u0103 durere \u0219i se refac mai bine. Cu alte cuvinte, mu\u0219chii t\u0103i nu vor cre\u0219te dac\u0103 stai \u00eentins pe canapea, ci \u00een urma unei activit\u0103\u021bi lini\u0219tite, cum ar fi mersul pe jos, mersul pe biciclet\u0103 lent \u0219i antrenamentul cardio de intensitate sc\u0103zut\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_robic_gdy_bola_miesnie\"><\/span>Ce s\u0103 faci c\u00e2nd te dor mu\u0219chii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Antrenamentele sunt obositoare \u0219i nu este neobi\u0219nuit ca mu\u0219chii \u0219i articula\u021biile s\u0103 fie pur \u0219i simplu dureroase dup\u0103 exerci\u021bii. Este normal? Cu siguran\u021b\u0103 nu \u00een cazul unei dureri severe, care aproape \u00eentotdeauna semnaleaz\u0103 o ran\u0103 sau alte probleme de s\u0103n\u0103tate. Dac\u0103 durerea este at\u00e2t de puternic\u0103 \u00eenc\u00e2t este imposibil s\u0103 continua\u021bi s\u0103 face\u021bi exerci\u021bii fizice, trebuie s\u0103 v\u0103 opri\u021bi \u0219i s\u0103 v\u0103 odihni\u021bi. Cu toate acestea, nu fi\u021bi surprins dac\u0103 ave\u021bi dureri musculare dup\u0103 exerci\u021bii intense sau munc\u0103 grea - acestea ar trebui s\u0103 treac\u0103 dup\u0103 24-72 de ore. Durerea muscular\u0103 v\u0103 spune c\u0103 \u021besutul muscular se dezvolt\u0103, deci nu este un motiv de \u00eengrijorare, dar cu siguran\u021b\u0103 nu ar trebui s\u0103 exagera\u021bi cu urm\u0103torul antrenament atunci c\u00e2nd durerea este foarte enervant\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sposob_na_zakwasy_miesniowe\"><\/span>Modul de a ob\u021bine durere muscular\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Durerile musculare pot fi, de asemenea, evitate cu o \u00eenc\u0103lzire adecvat\u0103 \u0219i exerci\u021bii de calmare, care sunt obligatorii pentru orice antrenament, indiferent de tipul \u0219i intensitatea acestuia. Tocmai din cauza lipsei unei \u00eenc\u0103lziri, dup\u0103 antrenament, se simte at\u00e2t de des o tremur\u0103tur\u0103 muscular\u0103 nepl\u0103cut\u0103 \u0219i dureri la nivelul articula\u021biilor, ceea ce descurajeaz\u0103 continuarea exerci\u021biilor \u0219i reduce eficien\u021ba acestora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> \u00cenc\u0103lzirea trebuie s\u0103 includ\u0103 exerci\u021bii de \u00eentindere pentru to\u021bi mu\u0219chii care vor fi lucra\u021bi \u00een timpul antrenamentului, la sf\u00e2r\u0219itul c\u0103rora trebuie repetat\u0103 \u00eentreaga procedur\u0103 pentru ca mu\u0219chii s\u0103 se relaxeze. Tocmai datorit\u0103 unei \u00eenc\u0103lziri efectuate \u00een mod corespunz\u0103tor, este u\u0219or de crescut num\u0103rul de exerci\u021bii \u0219i intensitatea acestora, ceea ce \u00eenseamn\u0103 c\u0103 antrenamentul poate fi repetat din ce \u00een ce mai des, cu perioade de recuperare mai scurte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De asemenea, merit\u0103 s\u0103 v\u0103 uita\u021bi la meniu, deoarece dificult\u0103\u021bile de recuperare se pot datora faptului c\u0103 organismul nu prime\u0219te por\u021bia potrivit\u0103 de proteine, de exemplu, plus fibrele din<a href=\"https:\/\/honorata-skarbek.com\/ro\/paine-sanatoasa-cu-nuci\/\" target=\"_blank\" data-type=\"post\" data-id=\"32\" rel=\"noreferrer noopener\"> p\u00e2ine cu cereale <\/a>f\u0103r\u0103 de care \u021besutul muscular nu se poate descurca.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u00cen orice antrenament, at\u00e2t tipul de exerci\u021biu, c\u00e2t \u0219i durata acestuia sunt importante. Chiar \u0219i un antrenament foarte intens nu se va dovedi eficient dac\u0103 \u00eel repeta\u021bi o dat\u0103 pe lun\u0103; pe de alt\u0103 parte, nici exerci\u021biile zilnice nu sunt \u00eentotdeauna cea mai bun\u0103 solu\u021bie. Deci, cum po\u021bi concepe planul ideal de antrenament? Cum aleg un plan de antrenament? Antrenamentul intens, zilnic, este ideal ... <a title=\"De c\u00e2te ori pe s\u0103pt\u0103m\u00e2n\u0103 s\u0103 face\u021bi exerci\u021bii fizice? Cum s\u0103 face\u021bi exerci\u021bii fizice, recuperarea dup\u0103 exerci\u021bii fizice\" class=\"read-more\" href=\"https:\/\/honorata-skarbek.com\/ro\/cum-sa-practici\/\" aria-label=\"More on Ile razy w tygodniu \u0107wiczy\u0107?\u00a0Jak \u0107wiczy\u0107, regeneracja organizmu po \u0107wiczeniach\">Cite\u0219te mai mult<\/a><\/p>","protected":false},"author":1,"featured_media":3583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[457,459],"class_list":["post-3576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-ile-razy-w-tygodniu-cwiczyc","tag-jak-prawidlowo-cwiczyc"],"_links":{"self":[{"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/posts\/3576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/comments?post=3576"}],"version-history":[{"count":0,"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/posts\/3576\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/media\/3583"}],"wp:attachment":[{"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/media?parent=3576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/categories?post=3576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/ro\/wp-json\/wp\/v2\/tags?post=3576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}