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class="post_item_single post_type_post post_format_ post-3643 post type-post status-publish format-standard has-post-thumbnail hentry category-tips-tricks category-myiki-endynamosi tag-606 tag-571 grow-content-body">
5 must ασκήσεις για γυμνασμένη πλάτη
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style="min-height:40px;position:relative">
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Μια δυνατή και μυώδης πλάτη αποτελεί κάτι που θέλουν όλοι, καθώς αναδεικνύει ένα σώμα ακόμα και αν αυτό δεν είναι ιδιαίτερα γυμνασμένο και κάνει την περιφέρεια να φαίνεται μικρότερη.
Αυτές είναι πέντε βασικές ασκήσεις που πρέπει να περιλαμβάνεις στο πρόγραμμά σου ώστε να αποκτήσεις την πλάτη που μοχθείς να χτίσεις:
1. Έλξεις πλάτης
Μπροστά από το κεφάλι: Με ανοιχτή λαβή, τραβάς προς τα κάτω την τροχαλία, μέχρι το ύψος του στήθους.
Πίσω από τον λαιμό: Με ανοιχτή λαβή, τραβάς προς τα κάτω την τροχαλία πίσω από τον αυχένα.
2. Έλξεις σε μονόζυγο με κλειστή λαβή
Οι έλξεις με κλειστή λαβή είναι μια άσκηση ενδυνάμωσης. Μπορεί να βοηθήσει στη βελτίωση της δύναμης λαβής, της στάσης του σώματος και της εμφάνισης, ενώ επίσης συμβάλλει στην ενίσχυση των μυών που σταθεροποιούν τη σπονδυλική στήλη. Οι έλξεις μπορούν και πρέπει να ενσωματωθούν στις συνολικές ανάγκες και στόχους της ρουτίνας γυμναστικής σας. … Αν ο στόχος σας είναι να αυξήσετε την αντοχή, τότε μπορούν να γίνονται σε καθημερινή βάση. Εάν ο στόχος σας είναι να αυξήσετε τη δύναμη, το μέγεθος ή/και την ισχύ, τότε απαιτείται τουλάχιστον μια ημέρα ανάπαυσης μεταξύ των συνεδριών άσκησης.
3. Σκυφτή κωπηλατική με αλτήρα, με ένα χέρι
Η σκυφτή κωπηλατική με αλτήρα, με ένα χέρι, είναι μια πολύ αποδοτική άσκηση για την πλάτη.
Γονάτισε το ένα πόδι σε ένα πάγκο και φέρε την πλάτη σε επικλινή θέση προς αυτόν.
4. Κωπηλατική στην τροχαλία
Άσκηση – κλειδί για την βελτίωση της δύναμης και της μυϊκής σου μάζας. Αρκεί να γίνεται με τη σωστή τεχνική.
5. Κωπηλατική με μπάρα
Μια άσκηση που χρησιμοποιεί και δουλεύει πολλές μυϊκές ομάδες ταυτόχρονα.
Δώσε βάση στη σωστή στάση του σώματος, ώστε να αποφύγεις τραυματισμούς.
Tip: Σφίξε τους ώμους σου ώστε να είναι περισσότερο αποδοτική η άσκηση.
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