[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=””]
Τα πάντα για τα push-ups – Ποιους μυς γυμνάζουν, ποια είναι η σωστή τεχνική
[/fusion_title][fusion_text] Όταν ο στόχος μας είναι η ενδυνάμωση, τότε τα push-ups δεν μπορούν σε καμία περίπτωση να λείπουν από το ασκησιολόγιό μας. Τα οφέλη που προσφέρουν στο σώμα μας είναι τεράστια και ταυτόχρονα, πρόκειται για μια άσκηση που μπορούμε να κάνουμε όπου κι εάν βρισκόμαστε, οποιαδήποτε στιγμή, χωρίς να χρειαζόμαστε εξοπλισμό. Ποιους μυς γυμνάζουμε κάνοντας push-ups; Τι ρόλο παίζουν στη φυσική μας κατάσταση; Ποιος είναι ο σωστός τρόπος εκτέλεσής τους; Αρχικά, για να κάνεις ένα push-up, θα πρέπει από τη θέση σανίδα με τεντωμένα χέρια, να κινηθείς προς τα κάτω (λυγίζοντας τα χέρια σου), ενώ το σώμα σου σχηματίζει μια ευθεία γραμμή. Προκειμένου να γίνουν όλα αυτά, γυμνάζεις το στήθος, τους ώμους, τη μέση, τον κορμό, καθώς και τους μυς των χεριών.
Η σωστή τεχνική
- Ξεκίνα από σανίδα με τις παλάμες σου να είναι λίγο πιο ανοιχτές από το φάρδος των ώμων και να πιέζουν το έδαφος, ενώ τα πόδια είναι τεντωμένα πίσω, στις μύτες. Διατήρησε ενεργοποιημένο τον κορμό.
- Λύγισε τους αγκώνες σου προς τα έξω, φτάνοντας σε μια γωνία 45 μοιρών, ώστε ολόκληρο το σώμα να χαμηλώσει προς το έδαφος, σταματώντας όταν το στήθος είναι ακριβώς κάτω από το ύψος των αγκώνων.
- Έκπνευσε και πίεσε τις παλάμες για να σηκώσεις ξανά το σώμα μακριά από το έδαφος και να επιστρέψεις στην αρχική θέση.
Κάνουν καλό στην καρδιά
Μια μελέτη του 2019 διερεύνησε τη σχέση μεταξύ του αριθμού των επαναλήψεων που μπορεί να κάνει κάποιος και του κινδύνου ανάπτυξης προβλήματος καρδιαγγειακής υγείας 10 χρόνια αργότερα. Συνολικά, 1.104 ενεργοί, μεσήλικες άντρες συμμετείχαν στη μελέτη. Οι ερευνητές βρήκαν μια σημαντική διαφορά μεταξύ δύο ομάδων αρρένων. Εκείνους που ήταν σε θέση να εκτελέσουν περισσότερα από 40 push-ups και εκείνους που είχαν τη δυνατότητα να εκτελέσουν λιγότερα από 10. Οι ομάδες στην ομάδα 40+ ώθησης ήταν 96% λιγότερο πιθανό να έχουν παρουσιάσει καρδιαγγειακό πρόβλημα σε σχέση με αυτούς στην ομάδα των 10 ατόμων. 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