[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=””]

Squat: Ο βασιλιάς των ασκήσεων – Η σωστή εκτέλεση

[/fusion_title][fusion_text] Το squat ή βαθύ κάθισμα είναι μία από τις πιο γνωστές ασκήσεις και κάθε προπονητικό πρόγραμμα που «σέβεται» τον εαυτό του περιλαμβάνει ένα ή πολλά περισσότερα σετ. Τα squats γυμνάζουν αρκετά μέρη του σώματος. Καταρχάς, γυμνάζονται οι μύες των ποδιών. Επίσης, τα καθίσματα «δουλεύουν» πολύ τους γλουτούς, ενώ εμπλέκονται ακόμα οι μύες της πλάτης, οι ραχιαίοι και οι κοιλιακοί. Διαβάστε ακόμη: Jumping Jacks: Μην… σνομπάρετε τις απλές ασκήσεις Το squat είναι μια άσκηση η οποία μπορεί να γίνει με το βάρος του σώματος ή με την χρήση αλτήρων. Εκτός από την βασική άσκηση, υπάρχουν πάρα πολλές παραλλαγές, όπως το sumo squat (το άνοιγμα των ποδιών είναι μεγαλύτερο και οι πατούσες κοιτάνε προς τα έξω) ή το split squat (το κάθισμα εκτελείται στο ένα πόδι).

Πώς να εκτελέσεις το squat σωστά

Μπορεί να είναι φαινομενικά μια απλή άσκηση, ωστόσο, δεν είναι λίγοι εκείνοι που έχουν λάθος στάση σώματος όταν την εκτελούν. Για να εκτελέσετε σωστά την άσκηση, θα πρέπει αρχικά να ανοίξετε τα πόδια στο άνοιγμα των ώμων και να έχετε ψηλά το θώρακα σας. Στην συνέχεια, πρέπει να λυγίσετε τα γόνατά σας ρίχνοντας το βάρος στις φτέρνες. Όταν είστε στη θέση του καθίσματος, τα γόνατα δεν πρέπει να ξεπερνούν τις πατούσες και πρέπει πάντα ο θώρακας να είναι ανασηκωμένος. Επίσης, θα πρέπει να φροντίζετε ώστε να μην καμπουριάζετε.

Γιώτα Φλώρου

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