Όπως όλοι ξέρουμε,  ο συνδυασμός  σωστής διατροφής και  γυμναστικής συμβάλλει στην καλή υγεία  και ευεξία. Στο healthy for ever, έχουμε σκοπό να σας προτείνουμε, εκτός από συμβουλές για υγιεινή διατροφή,  συγκεκριμένες  ασκήσεις που μπορούν να σας βοηθήσουν να γυμναστείτε σωστά και με ασφάλεια. Τις ασκήσεις προτείνει ο γυμναστής και φίλος της σελίδας Σταύρος Σελάμης.




1) SQUAT (ΚΑΘΙΣΜΑ) : Είναι μια άσκηση που γυμνάζει  δικεφάλους μοιριαίους,τετρακεφάλους και γλουτούς. Προτείνονται 4 σετ των 15 επαναλήψεων.


https://media.self.com/photos/5ea9bc77bb9c6b75996c7e91/3:4/w_2404,h_3206,c_limit/squats_woman_exercise.jpg


2)LUNGES (ΠΡΟΒΟΛΕΣ ΠΟΔΙΩΝ) : Ιδανική για τετρακεφάλους και δικεφάλους μοιριαίους . Προτείνονται 4 σετ των 15 επαναλήψεων.

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


3) PUSH UPS(ΚΑΜΨΕΙΣ) : Άσκηση κατάλληλη για στήθος. Προτείνονται 4 σετ των 15 επαναλήψεων.



https://www.girlsgonestrong.com/wp-content/uploads/2021/05/Push-UpFeelImpossible_FeaturedImage-1024x536.jpg

4)HIP-TRUST (ΑΝΥΨΩΣΗ ΛΕΚΑΝΗΣ) ΧΩΡΙΣ ΒΑΡΟΣ :  Γυμνάζει γλουτούς και ραχιαίους . Προτείνονται 4 σετ των 15 επαναλήψεων
https://firstsportz.com/wp-content/uploads/2020/12/WhatsApp-Image-2020-12-16-at-2.19.15-PM-1-1024x576.jpeg