SQUATS AND DEADLIFTS

[H3adHunt3R]

Re guys ksero apo polla periodika oti aytes oi dyo askiseis einai oi kalyteres gia myiki anaptyksi kai einai apo tis askiseis pou ekkrinoun poly ayksitiki ormoni.. genika omos eimai poly mperdemenos gt alloi lene oti einai oi kaliteres askiseis kai prepei na ginontai kai alloi lene oti me tpt dn prepei na ginontai gt einai epikindines kai tha traumatistoume... telika re paidia ti isxiei?? prepi na ginontai aytes oi askiseis?? eimai se apognosi.. tnx
thanos

[gorilakos]

Re guys ksero apo polla periodika oti aytes oi dyo askiseis einai oi kalyteres gia myiki anaptyksi kai einai apo tis askiseis pou ekkrinoun poly ayksitiki ormoni.. genika omos eimai poly mperdemenos gt alloi lene oti einai oi kaliteres askiseis kai prepei na ginontai kai alloi lene oti me tpt dn prepei na ginontai gt einai epikindines kai tha traumatistoume... telika re paidia ti isxiei?? prepi na ginontai aytes oi askiseis?? eimai se apognosi.. tnx
thanos

oi askiseis kai oi dyo einai poli kalles kai apaitoun poli dinami kai texni,prepi omos na prosexeis ontos poli na min traymatisteis.
gnomi mou an eisai arxarios na min tis kaneis akoma,an kaneis kairo gimnastiki tote kane poli kallo zestama kai arxina me poli liga killa kai prospatha na tis kaneis oxi kalla omos teleia.Sto internet mporeis na breis polles plirofories gia tis dyo autes askiseis kai pos prepei na ektelountai sosta oste namin exeis traumatismous.

[theodore_tsi]

na rwtisw k egw kati.....

deadlifts.....pote???sti mera me podia i sti mera me plati????

[cano]

Οι αρσεις θανατου πιανουν ολο το πισω μερος του σωματος και αναλογως πως τις κανεις
πιανουν περισσοτερο τα ποδια η την πλατη(λυγισμενα η τεντωμενα ποδια)
Καλυτερα να πειραματιστεις και να κανεις αυτο που σε βολευει.
Προσοχη στα κιλα(λιγα και καλα)

[Duke-Nukem]

Oi arseis thanatou pianoun to kato meros tis platis kai ton mireo dikefalo. kalo zestama kai austiri texniki.enas sovaros traumatismos apo autes tis askiseis borei na se vgalei off gia kairo :-p

[theodore_tsi]

peri prothermansis k texnikis den sizitame....ennoountai!!!

apo kei k pera omws....den mborw na apofasisw ean tha katalixw na tin kanw san askisi platis i podiwn.......

[dynami]

i kaliteri idea tha itan na rotisis kanena personal trainer (an exi) i kanena teras pou kani squats/arsis thanatou sto gimnastirio sou gia sosti texniki, alios diavase oso mporis gia tis askisis, exrx.net exi kales plirofories gia askisis..

ego pistevo oti i arsis thanatou dinoun kalitera apotelesmata otan exis ligismena podia, otan arxinas na ine i tetrakefali sou (ligo pio pano apo) orizontas.. sou xtizi piknous trapezoides pio poli apo opio allo shrug etc..

arsis thanatou kai squats se mathenoun "intensity" (den ksero din elinikia leksi gia afto), meta pou kanis poli skliri proponisi me aftes tis askisis, tha dis pos i ales aples askisis ine poli efkoles, kai tha katalavis giati kanis den kani arsis thanatou/squats

[Muscleboss]

Re guys ksero apo polla periodika oti aytes oi dyo askiseis einai oi kalyteres gia myiki anaptyksi kai einai apo tis askiseis pou ekkrinoun poly ayksitiki ormoni.. genika omos eimai poly mperdemenos gt alloi lene oti einai oi kaliteres askiseis kai prepei na ginontai kai alloi lene oti me tpt dn prepei na ginontai gt einai epikindines kai tha traumatistoume... telika re paidia ti isxiei?? prepi na ginontai aytes oi askiseis?? eimai se apognosi.. tnx
thanos

isxyei akfrivos ayto... kan'tes mono an eisai apolyta vevaios oti tis ekteleis sosta... diaforetika einai thema xronou na travmatisteis...

genika apoteloun ti vasi tou old-school bodybuilding, alla pleon me ta nea exeligmena mixanimata proponisis mporeis eykola na vreis alles askiseis na tis antikatasteiseis riskarontas ligotero os katholou.

Muscleboss

[theodore_tsi]

@Muscleboss

me aformi to teleutaio sou post....k mias k apo ti genikoteri parousia sou edw mesa deixneis oti to athlima to katexeis toso thewritika oso kai praktika....

i erwtisi einai:

ESI TIS EXEIS ANTIKATASTISEI

[Muscleboss]

@Muscleboss

me aformi to teleutaio sou post....k mias k apo ti genikoteri parousia sou edw mesa deixneis oti to athlima to katexeis toso thewritika oso kai praktika....

i erwtisi einai:

ESI TIS EXEIS ANTIKATASTISEI

file theodore_tsi,

ego exo tin atyxia na exo traymatistei sto parelthon kai apo tis dyo aytes askiseis (kai malista epanelimenos) kai exo dei arketous "live" travmatismous .

pleon den ektelo katholou arseis thanatou kathos pisteyo oti mou prosferan osa eixan na mou prosferoun kai den vrisko logo na tis kano pleon.

Sxetika me to squat, gia mena apotelei ti vasikoteri askisi sto bodybuilding.
H monadiki periptosi na to antikatastiso einai to gymanstirio pou gymnazomai na ferei kapoies mixanes pou mimountai tin kinisi tou squat, droun exisou se oles tis moires tou tetrakefalou, kai den epivarinoun tin spodniliki stili. (genika aytes oi miaxnes den vriskontai eykola sta gymnastiria tis elladas logo kostous)

Genika na simeioso polloi athlites pleon den kanoun squat san tin vasiki askisi podion...
Mporoume as poume na xekinisoume me 5-6-7 set stin pressa podion kai na pame sto squat meta me ligotera kila. genika an deite kai proponiseis sygxronon olympia apofeygoun na yperfortonoun tin askisi tou skouat.

Mia akomi paratirisi poly simaniki einai oti oso psiloteros eisai toso ligotero apotelesmatiki einai i askisi tou skouat gia sena. ayto exei na kanei me tin mixaniki tis askisis kai exei grafei apanelimenos.

Telos exete ypospin oti squat ektos ton allon einai mia ypouli askisi, mporei na tin ekteleis gia polla xronia xoris provlimata kai 40 na sou vgalei mia oraia diskopatheia i' ponous sta gonata.

geniko symperasma: Squat NAI alla me prosoxi kai xoris ypervoles...gia megala podia, alla kai mesi kai gonata pou tha antexoun mia zoi.

Muscleboss

[asmodeus]

...
Mia akomi paratirisi poly simaniki einai oti oso psiloteros eisai toso ligotero apotelesmatiki einai i askisi tou skouat gia sena. ayto exei na kanei me tin mixaniki tis askisis kai exei grafei apanelimenos.

Telos exete ypospin oti squat ektos ton allon einai mia ypouli askisi, mporei na tin ekteleis gia polla xronia xoris provlimata kai 40 na sou vgalei mia oraia diskopatheia i' ponous sta gonata.
...

An kai den einai o tomeas moy aytos, nomizw oti ayth einai kai mia apo tis askhseis poy oso psiloteros eisai, toso poio pithano einai kai na travmatisteis.
[hr]
To gonato kai o omos den einai toso athroseis oso kokkala pou stekontai konta to ena sto allo logo twn syndesmwn ths athroshs.

Otan to gonato lygizei, oi plagioi syndesmoi pou to kratoyn sth thesh toy xalaronoun. ayto epitrepei sth knhmh (to kokkalo katw apo to gonato) na mporei na kanei mikri eso-strofh. Kati pou den mporei na ginei otan to gonato einai tentomeno (se ayto to shmeio analambanoun meros ths stirikshs toy gonatou oi esw kai eksw moires tou tetrakefalou my). An ayto ginei me baros h an ginei meta apo prosgeiosh apo phdhma tote h pithanotita rikshs twn xiaston syndesmwn kai h pithanotita travmatismoy tvn miniskwn einai megalh. Arshbaristes/bodybuilders kai basketballistes dhladh einai oi kathgories pou to trabmatizoun poio syxna.

Gia na deis ligo thn kinhsh, opws kathese sthn karekla kai diabazeis auto to post shkose to ena sou podi ligo ston aera wste to pelma na mhn akoumpaei sto patwma kai stripse to podi katw apo to gonato pros ta mesa. An dokimaseis na to kaneis auto me tentomeno gonato tha deis oti den ginetai kai oti stribei olo to podi. Ayth h mikri kinhsh an ginei me baros kai me to pelma na akoumpa sto edafos travmatizei to gonato.

An pali exeis proseksei oi podosfairistes exoun poio aneptigmenh thn esw moira tou tetrakefalou logo oti klotsoun thn mpala me to mesa meros tou podiou. Gia prostasia toy gonatou dynamonei poio poly auth h moira(kefalh) ston tetrakefalo.

Oi miniskoi epishs travmatizontai apo entones askhseis (opws kai oi mesospondilioi diskoi) kai apo atsales kinhseis.

Praktiki metafrash: Otan shkonete baroi mhn stribete to swma deksia kai aristera kai prosoxh poy einai to gonato se sxesh me to swma = bale kapoion poy kserei kai den barietai na ekshghsei na sou deiksei pws na thn kaneis kai na foras ta prostateutika ths meshs kai tou gonatou.

[dynami]

Genika na simeioso polloi athlites pleon den kanoun squat san tin vasiki askisi podion...
Mporoume as poume na xekinisoume me 5-6-7 set stin pressa podion kai na pame sto squat meta me ligotera kila. genika an deite kai proponiseis sygxronon olympia apofeygoun na yperfortonoun tin askisi tou skouat.

Pistevo oti o monos logos pou tetoi top athletes den to kanoun san vasiki askisi ine epidi exoun ftasi se simio pou metaxirizoun pio pola kila apo ti to soma tous antexi... tha afina tous arxarious na afelounte ta squats gia polla xronia mexri na ftasoun se simio pou den andexi to soma tous (plati, gonata).afto pou kanoun i top athletes den tha kanoun i kenourgi!!
oso pio ligo kanis teties askisis kai metaxirizese mixanimata, toso pio adinami ginete i plati..

[theodore_tsi]

Muscleboss

με κάλυψες.....

[MyoBomb]

Καλησπέρα, πριν 1 χρόνο ο γιατρός μου είπε οτι λόγω κήλης στον Ο-5 δίσκο θα πρέπει '' να αποφεύγω'' τις άρσεις θανάτου και το σκουότ.
Επί ένα χρόνο τις αποφεύγω αλλά αισθάνομαι οτι οι προπονήσεις μου είναι ληψές.
Εχω φτιάξει γερούς ραχιαίους και νομίζω οτι θα μπορούσα να ξαναξεκινήσω.

Το θέμα είναι οτι φοβάμαι μη με ξαναπιάσει η μέση μου και θα ήθελα κάποιος έμπειρος απο εδώ η καποιος παθών να μου πει τί κανουμε σε αυτές τις περιπτώσεις?
Υπάρχουν άλλες ασκήσεις αντικατάστασης για το σκουότ και τις άρσεις? Θα ωφελήσει να κάνω αυτές τις ασκήσεις με λίγα κιλά η τσάμπα ο κόπος?

[Χριστοφορος123]

Καμία άσκηση δεν ειναι απαραίτητη.Μπορείς να φτιάξεις μεγάλα πόδια χωρίς σκουώτ, όπως και μεγάλη πλάτη χωρίς deadlifts.Για να σιγουρευτείς αν μπορείς να ξεκινήσει επισκέψου γιατρό μην περιμένεις γνώμες από εδώ γι'αυτό το θέμα καθ΄ςω μπορεί να είναι λανθασμένες.
Η πρέσσα κατα κάποιον τρόπο αντικαθιστά τα σκουώτ.Το να κάνεις ΚΑΙ squat σίγουρα είναι καλύτερο για μέγιστη μυική ανάπτυξη αλλα όχι απαραίτητο.Leg press/leg extension για τετρακέφαλους και είσαι καλυμμένος