Προβολές ποδιών: Η σωστή εκτέλεση και οι παραλλαγές

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Προβολές ποδιών: Η σωστή εκτέλεση και οι παραλλαγές

[/fusion_title][fusion_text] Οι προβολές – ή αλλιώς lunges – είναι μία από τις πλέον βασικές ασκήσεις για την ενδυνάμωση των ποδιών. Είναι μία από τις ασκήσεις που είναι….. πολυεργαλεία, καθώς γυμνάζουν ταυτόχρονα πολλές μυϊκές ομάδες και συγκεκριμένα τους γλουτούς, τους τετρακέφαλους και τους μηρούς. Ωστόσο, κατά τη διάρκεια αυτής της άσκησης – όπως και στα καθίσματα (squats) – και άλλοι μύες «δουλεύουν» κυρίως για να σταθεροποιήσουν το σώμα όπως οι γάμπες και οι κοιλιακοί. Ένα ακόμα πλεονέκτημα αυτής της άσκησης είναι ότι επιτρέπει να γυμναστεί κάθε πόδι ξεχωριστά.

Πώς να την εκτελέσετε σωστά

Από όρθια θέση πραγματοποιήστε ένα βήμα μπροστά. Το μπροστινό πόδι πατάει ολόκληρο στο έδαφος ενώ το πίσω πόδι είναι στην μύτη. Στη συνέχεια, λυγίζοντας και τα δύο γόνατα ταυτόχρονα, κατεβάζετε το σώμα σας κατακόρυφα μέχρι ο μηρός του μπροστινού ποδιού να έρθει σε παράλληλη θέση με το έδαφος, και τα δύο γόνατα να σχηματίζουν γωνία 90 μοιρών. Ιδιαίτερη προσοχή πρέπει να δώσετε στο γόνατο του μπροστινού ποδιού, το οποίο δεν πρέπει να ξεπερνάει τα δάχτυλα του πέλματος. Όταν το σώμα έρθει στην κατάλληλη θέση – εδώ έχετε την επιλογή είτε να ακουμπήσετε το γόνατο του πίσω ποδιού στο έδαφος είτε όχι – επανέρχεστε στην αρχική θέση με τα πόδια σε ίσια θέση. Αφού πραγματοποιήσετε τις επαναλήψεις στο ένα πόδι η εκτέλεση της άσκησης γίνεται και στο άλλο πόδι. Η άσκηση αυτή έχει πολλές και διαφορετικές παραλλαγές. Για παράδειγμα, υπάρχουν προβολές με βήμα μπροστά (front lunges), με βήμα πίσω (reverse lunges), με βήμα στο πλάι (side lunges). Γιώτα Φλώρου Διαβάστε ακόμη: 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” number_posts=”4″ columns=”1″ picture_size=”auto” 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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=”3″ content_align=”left” style_type=”default” sep_color=””] Διάδρομος CT87 [/fusion_title][fusion_imageframe image_id=”323″ style_type=”none” stylecolor=”” hover_type=”liftup” bordersize=”” bordercolor=”” borderradius=”” align=”center” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”https://www.base-eshop.com/imi-epaggelmatiki-chrisi/108268-ct87-5203194448497.html” linktarget=”_blank” 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=”” border_width=”” size=”” stretch=”yes” shape=”” icon=”fa-shopping-basket” icon_position=”left” icon_divider=”yes” animation_type=”” 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hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”3″ content_align=”left” style_type=”default” sep_color=””]Syntha 6 EDGE[/fusion_title][fusion_imageframe image_id=”325″ style_type=”none” stylecolor=”” hover_type=”liftup” bordersize=”” bordercolor=”” borderradius=”” align=”center” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”https://www.base-eshop.com/proteines/108964-syntha-6-edge-1820g-bsn.html” linktarget=”_blank” 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/syntha-6-edge-1820g-bsn-e1530464051396-300×286.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=”” 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