[fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”20″ margin_bottom=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=””][fusion_builder_row][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”1″ content_align=”left” style_type=”default” sep_color=””]

Burpees: Μια άσκηση – «φωτιά» για όλο το σώμα – Πώς να την εκτελέσεις σωστά

[/fusion_title][fusion_text] Λίγες είναι οι ασκήσεις που θα μπορούσε να πει κανείς ότι «δουλεύουν» όλο το σώμα. Μία από αυτές είναι τα burpees… Είναι αλήθεια πως είναι πολλοί αυτοί που αγαπούν… να τα μισούν. Ωστόσο, αν και πολλοί μπορεί να… υποφέρουν κατά τη διάρκεια της εκτέλεσης τους, τα burpees είναι από τις ασκήσεις που έχουν εκπληκτικά οφέλη για όλο το σώμα, τόσο στην βασική εκδοχή τους, όσο και στις πολλές και διαφορετικές παραλλαγές που υπάρχουν.

Θα μπορούσαμε να πούμε ότι τα burpees μετατρέπουν το σώμα σε μια μηχανή καύσης λίπους και θερμίδων, αφού είναι μια έντονη αεροβική άσκηση. Επίσης, βοηθούν στην καύση θερμίδων ακόμα και αρκετές ώρες μετά την προπόνηση. Την ίδια στιγμή, δυναμώνουν όλο το σώμα, τα χέρια, τα πόδια, το στήθος και τους κοιλιακούς.

Πώς να την εκτελέσεις

Από όρθια στάση, λύγισε τα γόνατα και τοποθέτησε τα χέρια σου στο έδαφος, ακριβώς μπροστά σου. Κλότσησε και τα δυο σου πόδια προς τα πίσω. Πρέπει η στάση του σώματος σου να είναι σαν αυτή που έχει όταν εκτελείς την άσκηση «σανίδα», να βρίσκεται, δηλαδή, το σώμα σε μια ευθεία από τις φτέρνες μέχρι το κεφάλι σου. Στη συνέχεια, λύγισε τους αγκώνες, οι οποίοι πρέπει να είναι κολλημένοι στο κορμό και κάνε ένα push up. Μετά τέντωσε πάλι τα χέρια σου και απομάκρυνε το σώμα σου από το έδαφος. Με ένα μικρό άλμα, μάζεψε τα πόδια σου κάτω από το σώμα σου, με τις φτέρνες να ακουμπάνε στο έδαφος. Το τελευταίο βήμα είναι να ωθήσεις το σώμα σου προς τα επάνω, εκτελώντας ένα άλμα. Στη διάρκεια του άλματος, τα χέρια σου πρέπει να είναι τεντωμένα πάνω από το κεφάλι σου. Ιδιαίτερη προσοχή στην εκτέλεση της άσκησης πρέπει να δίνουν όσοι έχουν προβλήματα στις αρθρώσεις, καθώς ενδέχεται να επιβαρυνθούν περαιτέρω. Γιώτα Φλώρου Διαβάστε ακόμη: Squat: Ο βασιλιάς των ασκήσεων – Η σωστή εκτέλεση Jumping Jacks: Μην… σνομπάρετε τις απλές ασκήσεις [/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”2″ content_align=”left” style_type=”default” sep_color=””] Σεμινάρια [/fusion_title][fusion_events cat_slug=”sticky-el” 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hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.basetraining.org/wp-content/uploads/2018/06/ct87-e1530463677864-300×262.jpg[/fusion_imageframe][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”” top_margin=”” bottom_margin=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” /][fusion_button link=”https://www.base-eshop.com/imi-epaggelmatiki-chrisi/108268-ct87-5203194448497.html” title=”” target=”_blank” link_attributes=”” alignment=”” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”default” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” 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