{"id":12586,"date":"2022-01-01T15:48:58","date_gmt":"2022-01-01T15:48:58","guid":{"rendered":"https:\/\/www.dumitra.net\/blog\/?p=12586"},"modified":"2022-01-01T15:49:00","modified_gmt":"2022-01-01T15:49:00","slug":"5-min-de-tonifiere-abdo-brate-spate","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=12586","title":{"rendered":"5 min. de tonifiere abdo-bra\u021be-spate"},"content":{"rendered":"\n<p>Tonifiere abdomen (\u00eendeosebi), spate, umeri, bra\u021be, ceva fesieri. Suita asta de exerci\u021bii e ca un co\u0219 cu fructe din care fiecare va alege ce-i place sau tolereaz\u0103. <\/p>\n\n\n\n<p>Po\u021bi lua de aici unul sau mai multe exerci\u021bii, de la mai simplu la mai complicat. Nu uita s\u0103 faci, \u00eenaintea fiec\u0103rui antrenament, c\u00e2teva exerci\u021bii de \u00eenc\u0103lzire pentru articulatiile si grupele musculare pe care le lucrezi. <\/p>\n\n\n\n<p><strong>PRECAU\u021aII:<\/strong> dac\u0103 te dor umerii, mijlocul, genunchii, nu le face sau abordeaz\u0103-le cu precau\u021bie. Sunt aprox. 4 minute de exerci\u021bii + stretching la final. Dac\u0103 faci minimum 2 serii din fiecare, ai deja un antrenament \u00een sine pentru tot corpul. <\/p>\n\n\n\n<p><strong>IMPORTANT: <\/strong>Pe toat\u0103 durata exerci\u021biilor, nu arcui zona lombar\u0103. Dac\u0103 e prea greu cu picioarele \u00eentinse, la fel de eficiente vor fi exerci\u021biile \u0219i dac\u0103 \u00eendoi\u021bi genunchii.<\/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<div class=\"video-container\"><iframe loading=\"lazy\" title=\"Strong abs, arms, back-one position.\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/-i8cB0N6NNQ?start=78&#038;feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Tonifiere abdomen (\u00eendeosebi), spate, umeri, bra\u021be, ceva fesieri. Suita asta de exerci\u021bii e ca un co\u0219 cu fructe din care fiecare va alege ce-i place sau tolereaz\u0103. Po\u021bi lua de aici unul sau mai&#46;&#46;&#46;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1,162],"tags":[1925,1926,167,1923,1924],"class_list":["post-12586","post","type-post","status-publish","format-standard","hentry","category-sport","category-tonifiere","tag-5-minute-de-exercitii-pentru-tot-corpul","tag-cum-te-antrenezi-in-doar-5-minute","tag-tonifiere-abdomen","tag-tonifiere-brate-2","tag-tonifiere-spate"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12586","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12586"}],"version-history":[{"count":2,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12586\/revisions"}],"predecessor-version":[{"id":12588,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12586\/revisions\/12588"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12586"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12586"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12586"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}