Σανίδα: Μια άσκηση για όλο το σώμα – Ποιες μυϊκές ομάδες γυμνάζει;

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Σανίδα: Μια άσκηση για όλο το σώμα – Ποιες μυϊκές ομάδες γυμνάζει;

[/fusion_title][fusion_text] Πρόκειται για μία άσκηση απλή στην εκτέλεση και άκρως αποτελεσματική. Αν ρωτήσεις έναν γυμναστή, θα σου πει ότι είναι μία από τις ασκήσεις που θα έπρεπε να βρίσκονται στην λίστα κάθε προπονητικού προγράμματος. Τα οφέλη της δεν κρύβονται μόνο στο γεγονός ότι μέσα σε λίγα λεπτά «δουλεύουν» πολλές μυϊκές ομάδες: οι κοιλιακοί, τα πόδια, τα χέρια, οι ώμοι και η πλάτη. Η σανίδα βοηθά στην σωστή στάση του σώματος, ειδικά αν περνά κανείς τον περισσότερο χρόνο της ημέρας σε καθιστή θέση. Αυτό επιτυγχάνεται μέσα από την ενδυνάμωση των ώμων και της πλάτης, καθώς στη συνέχεια θα είναι πιο εύκολο να κρατάς τους ώμους πίσω και όχι να καμπουριάζεις όταν κάθεσαι ή στέκεσαι. Επίσης, η άσκηση αυτή βοηθά στην ευλυγισία, καθώς τεντώνονται ορισμένα σημεία στο κάτω μέρος του σώματος όπως οι ιγνυακοί τένοντες (hamstrings). Πώς εκτελείται Ο σκοπός είναι να δημιουργήσεις μια ευθεία γραμμή από το κεφάλι μέχρι τα πέλματα. Για να ξεκινήσεις, ξάπλωσε μπρούμυτα και στηρίξου στους αγκώνες. Πάτησε με δύναμη στα δάχτυλα των ποδιών και σπρώξε ώστε τα πόδια σου να ξεκολλήσουν από το έδαφος και το κεφάλι σου να έρθει σε ευθεία με τη σπονδυλική σου στήλη. Σε όλη τη διάρκεια της άσκησης οι μυς της κοιλιάς πρέπει να είναι «τραβηγμένοι» προς τον αφαλό, οι ώμοι να είναι μακριά από τα αυτιά, τα γόνατα να είναι λυγισμένα ελάχιστα, η μέση πρέπει να διατηρεί το φυσικό σχήμα ενώ θα πρέπει να κοιτάς προς τα κάτω. Εκτός από την παραπάνω κλασική θέση της σανίδας, υπάρχουν και παραλλαγές. Οι πιο αρχάριοι ασκούμενοι μπορούν να κρατήσουν τα γόνατα στο έδαφος, ενώ για τους πιο προχωρημένους υπάρχει η πλαϊνή σανίδα, στην οποία πρέπει να στηρίξουν το σώμα στο ένα χέρι. Γιώτα Φλώρου Διαβάστε ακόμη Base Training: Εδώ χτυπά η καρδιά του fitness – Στην χρυσή εποχή για το personal training Pilates: Η ειδικότητα που θα «απογειώσει» την καριέρα σου – Το σεμινάριο της Base Training Base Training: Ταξίδι στον κόσμο του fitness παρέα με τους πρωταθλητές – Κλείσε τώρα θέση! 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