Χριστούγεννα με υγεία και ισορροπημένη διατροφή
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Αερόβια άσκηση – Προπόνηση σε ζώνες καρδιακής συχνότητας
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Οι απλές ασκήσεις που πιθανώς μέχρι τώρα εκτελείς λάθος
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Machine seated calf raise
Exercise details Target muscle: Soleus Synergists: Gastrocnemius Mechanics: Isolation Force: Push Starting position Sit in the calf raise machine and place your forefeet on the foot platforms, with your heels extending off. Place your thighs under the lever pads and adjust the pads to snugly support your thighs. Lift the lever a little and release […]
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The nature and prevalence of injury during CrossFit training
CrossFit is a constantly varied, high intensity, functional movement strength and conditioning program which has seen a huge growth in popularity around the world since its inception twelve years ago. There has been much criticism as to the potential injuries associated with CrossFit training including rhabdomyolysis and musculoskeletal injuries. However to date no evidence exists […]
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Ξέρετε τι χρειάζονται οι μύες του σώματός σας;
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Barbell hip thrust
Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings Mechanics: Isolation Force: Push Starting position Place a loaded barbell next to, and parallel to, a bench. Slide your legs under the barbell and sit on the floor with your back against the side of a […]
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Twisting hyperextension
Exercise details Target muscles: Erector Spinae, Hamstrings, Internal and External Obliques Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Compound Force: Pull Starting position Stand in the hyperextension bench with your legs hooked securely under the foot brace and the front padding resting below your hips to allow your hips room to move. Position your hands lightly […]
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Dumbbell fly
Exercise details Target muscle: Sternal (Upper) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (Short Head) Mechanics: Isolation Force: Push Starting position Holding a pair of dumbbells, sit on a flat bench and rest the dumbbells on your knees. Lie back on the bench and, as you do so, kick the dumbbells […]
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Seated bent-over lateral raise
Exercise details Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius Mechanics: Isolation Force: Pull Starting position Holding a pair of dumbbells, sit on the end of a bench. Lean forward until your torso is close to horizontal, and allow your arms to hang down by your feet. Your […]
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