Η Δέσποινα Βανδή έγινε πρόσφατα 50 ετών και έχει χτίσει ένα από τα πιο καλλίγραμμα σώματα της ελληνικής σοουμπίζ, με καλή διατροφή και πολλές προπονήσεις, όπως αποκαλύπτει και η ίδια! View this post on Instagram Ευκαιρία να μαζέψω λίγο ήλιο κι εγώ εδώ στο Ηράκλειο! Πρώτη φορά εφτασα στην Κρήτη κι ήμουν πιο άσπρη κι […]
Υπάρχουν πολλά πράγματα που συμβαίνουν κατά τη διάρκεια της άσκησης που θα πρέπει να γνωρίζετε και το λεγόμενο αναερόβιο κατώφλι δεν αποτελεί εξαίρεση. Το αναερόβιο κατώφλι είναι ένας από τους καλύτερους τρόπους για τη μέτρηση της απόδοσης αντοχής ενός ατόμου. Πολλοί άνθρωποι που συμμετέχουν σε σωματικές δραστηριότητες για μεγάλες χρονικές περιόδους είναι περίεργος να μάθουν […]
Exercise details Target muscle: Latissimus Dorsi Synergists: Brachialis, Brachioradialis, Biceps Brachii, Pectoralis Minor, Teres Major, Posterior Deltoid, Infraspinatus, Rhomboids, Teres Minor, Middle and Lower Trapezius, Levator Scapulae Mechanics: Compound Force: Pull Starting position Grasp the bar with a wider-than-shoulder-width pronated (overhand) grip. Hang with your arms and shoulders fully stretched. Execution Exhale as you pull […]
Exercise details Target muscles: Rectus Abdominis, Internal and External Obliques, Iliopsoas Important stabilizers of the core and supporting leg: Iliopsoas, Tensor Fasciae Latae, Sartorius, Quadriceps, Lower Pectoralis major, Serratus Anterior Stabilizers of the raised leg: Gluteus Maximus, Hamstrings Mechanics: Isolation Force: Push Starting position Get on your hands and knees on a mat. Gently lower […]
Exercise details Target muscles: Gluteus Maximus, Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Synergists: Adductor Magnus, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Stand with feet together, holding a dumbbell in each hand, with your arms by your sides. Execution Inhale as you take a large step […]
Exercise details Target muscle: Teres Minor Synergists: Infraspinatus, Supraspinatus, Posterior Deltoid Mechanics: Isolation Force: Pull Starting position Stand holding a dumbbell in one hand. Lean forward a little by flexing your hips and knees (not illustrated in image). Raise your elbow to shoulder height and allow the dumbbell to hang straight down with your elbow […]
Exercise details Target muscles: None; the back in general (see synergists) Synergists: Erector Spinae, Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head) Mechanics: Compound Force: Pull Starting position Sit facing the cable row machine […]
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Exercise details Target muscles: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus) Synergists: Gastrocnemius, Gracilis, Sartorius, Popliteus Mechanics: Isolation Force: Pull Starting position Sit in the leg curl machine. Place the backs of your lower legs on top of the padded lever. Lower the thigh support so that it rests just above your knees (missing from illustration; see […]
Exercise details Target muscle: Biceps Brachii Synergists: Brachioradialis, Brachialis Mechanics: Isolation Force: Pull Starting position Stand holding an EZ-curl bar using a shoulder-width supinated grip (palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs. Execution Keeping your upper arms fixed by your sides, exhale as […]
