5-Τ-55 (περιεχόμενα) Αερόμπικ_ΙΩΝ

¶ÂÚȯfiÌÂÓ· ¶ÚfiÏÔÁÔ˜...................................................................ix

™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ..................................................49

1 ∞ÂÚfi‚È· ÕÛÎËÛË, E˘ÂÍ›· Î·È EÛ›˜! ..............1

5 ∏ EÈı˘ÌËÙ‹ AÂÚfi‚È· ZÒÓË.........................51

∞ÂÚfi‚È· ¿ÛÎËÛË........................................................1 ∂˘ÂÍ›· Î·È ÂÛ›˜ ........................................................2 ÕÛÎËÛË Î·È Â˘ÂÍ›·....................................................5 ∆· Ê˘ÛÈÔÏÔÁÈο ÔʤÏË Ù˘ ¿ÛÎËÛ˘.......................9 ∂ÈÛÎfiËÛË ÌÈ·˜ ÚÔfiÓËÛ˘...............................18 ¶ÂÚ›ÏË„Ë..................................................................19 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘....................................................19

™˘¯ÓfiÙËÙ·.................................................................51 ŒÓÙ·ÛË .....................................................................52 ¢È¿ÚÎÂÈ· ...................................................................58 ∂›‰· ¿ÛÎËÛ˘ ....................................................60 ™˘¯Ó¤˜ ÂÚˆÙ‹ÛÂȘ ....................................................60 ¶ÂÚ›ÏË„Ë..................................................................61 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ..................................................61

2 ∞ÙÔÌÈΤ˜ ¢È·ÊÔÚ¤˜: ∞˜ MÈÏ‹ÛÔ˘Ì ÁÈ· ∂Û¿˜ ................................21

6 £¤ÙÔÓÙ·˜ ™Ùfi¯Ô˘˜ Î·È ¶Ú·ÁÌ·ÙÔÔÈÒÓÙ·˜ ŸÓÂÈÚ·..........................63

ÕÛÎËÛË Î·È ÊÚÔÓÙ›‰· ÛÔÓ‰˘ÏÈ΋˜ ÛÙ‹Ï˘.................................................23 ÕÛÎËÛË Î·È ¿ÛıÌ· ..................................................24 ÕÛÎËÛË Î·È ·¯˘Û·ÚΛ· ........................................25 ÕÛÎËÛË Î·È ‰È·‚‹Ù˘ ..............................................26 ÕÛÎËÛË Î·È ÂÁ΢ÌÔÛ‡ÓË.........................................28 ÕÛÎËÛË Î·È fiÓÔ˜ ·ÚıÚÒÛÂˆÓ .............................30 ÕÛÎËÛË Î·È ˘¤ÚÙ·ÛË.............................................30 ÕÛÎËÛË Î·È ·Ûı¤ÓÂȘ ÛÙÂÊ·ÓÈ·›ˆÓ ·ÚÙËÚÈÒÓ ¯·ÌËÏÔ‡ ÎÈÓ‰‡ÓÔ˘ ..................................31 ÕÛÎËÛË Î·È Á‹Ú·ÓÛË ..............................................31 ¶ÂÚ›ÏË„Ë..................................................................32 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ..................................................32

µ‹Ì· ¤Ó·: ∫·ıȤڈÛË ÙˆÓ ÛÙfi¯ˆÓ Ê˘ÛÈ΋˜ ηٿÛÙ·Û˘ ..............................................................64 µ‹Ì· ‰‡Ô: ∂‡ÚÂÛË ·Ú·Î›ÓËÛ˘ ...........................66 µ‹Ì· ÙÚ›·: ∂ÈϤÁÔÓÙ·˜ ÌÈ· ‰Ú·ÛÙËÚÈfiÙËÙ·........67 µ‹Ì· Ù¤ÛÛÂÚ·: ¶·Ú·ÎÔÏÔ˘ıÒÓÙ·˜ ÙËÓ ÚfiÔ‰fi Û·˜ ........................................................67 µ‹Ì· ¤ÌÙÔ: ∞ÍÈÔÏfiÁËÛË ÙÔ˘ ÚÔÁÚ¿ÌÌ·ÙÔ˜ Î·È ÙˆÓ ÛÙfi¯ˆÓ Û·˜ ......................68 µ‹Ì· ¤ÍÈ: ¶ÚÔÛÙ·Û›· Ù˘ ‰¤ÛÌ¢Û˘....................69 ¶ÂÚ›ÏË„Ë..................................................................70 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ..................................................70

7 ™Ù¿ÛË: ªÈ· ¢˘Ó·ÌÈ΋ ŒÓÓÔÈ· .....................71

ÀÔ‰‹Ì·Ù· ...............................................................33 ÕÏÏÔ˜ ÚÔ˘¯ÈÛÌfi˜ .....................................................39 ∂ÍÔÏÈÛÌfi˜...............................................................39 ¶ÂÚ›ÏË„Ë .................................................................41 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ..................................................42

∂˘Ï˘ÁÈÛ›· Î·È ÛÙ¿ÛË ...............................................71 ª˘˚΋ ‰‡Ó·ÌË Î·È Â˘ı˘ÁÚ¿ÌÌÈÛË ÛÒÌ·ÙÔ˜ .........72 ¶ÚÔfiÓËÛË ˘Ú‹Ó· ................................................72 ∞Û΋ÛÂȘ ÂϤÁ¯Ô˘ Ù˘ ¢ı˘ÁÚ¿ÌÌÈÛ˘..................77 ÕÏϘ ÂȉڿÛÂȘ ÛÙË ÛÙ¿ÛË..................................80 ™Ù¿ÛË Î·È ·ıÏ‹Ì·Ù· Î·È ¯ÔÚfi˜ .............................80 ¶ÂÚ›ÏË„Ë..................................................................81 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ..................................................81

4 ™ÙÔȯ›· º˘ÛÈ΋˜ K·Ù¿ÛÙ·Û˘ Î·È AÚ¯¤˜ ÕÛÎËÛ˘........................................43

8 ¶ÚÔı¤ÚÌ·ÓÛË/AÔıÂÚ·›·: ∂˘Ï˘ÁÈÛ›· ........................................................83

™ÙÔȯ›· Ê˘ÛÈ΋˜ ηٿÛÙ·Û˘ ...............................43 ∞Ú¯¤˜ Ù˘ ¿ÛÎËÛ˘..................................................46 ¶ÂÚ›ÏË„Ë..................................................................48

¶ÚÔı¤ÚÌ·ÓÛË...........................................................83 ∞ÔıÂÚ·›· ...........................................................85 ∞Ú¯¤˜ Â˘Ï˘ÁÈÛ›·˜.....................................................86

3 ∂ÌÊ¿ÓÈÛË ÛÙÔ ∞ÂÚfiÌÈÎ: ∂Ó‰˘Ì·Û›· Î·È EÍÔÏÈÛÌfi˜...........................33

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ºY™IKH KATA™TA™H ME™ø T√À ∞∂ƒ√ª¶π∫

∞Û΋ÛÂȘ Â˘Ï˘ÁÈÛ›·˜...............................................90 ¶ÂÚ›ÏË„Ë................................................................104 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ................................................105

9 ƒ˘ıÌÈÎfi AÂÚfiÌÈÎ: ¶·Ú·ÏÏ·Á¤˜ Î·È ™Ù˘Ï.........................................................105 ∞Û΋ÛÂȘ ¯ÔÚ¢ÙÈÎÔ‡ ·ÂÚfiÌÈÎ ..........................105 ∞ÂÚfiÌÈÎ Î·È ÔÏÂÌÈΤ˜ Ù¤¯Ó˜ .........................106 ∞ÂÚfiÌÈÎ Î·È ·Û΋ÛÂȘ Û Ì˯·Ó‹Ì·Ù· ............107 ∏ ·ÂÚfi‚È· ÂÓfiÙËÙ· ÙÔ˘ Ì·ı‹Ì·ÙÔ˜ ....................108 ∆¯ÓÈΤ˜ Ú˘ıÌÈÎÔ‡ ·ÂÚfiÌÈΠ‰¿ÊÔ˘˜ ..............108 ∞ÂÚfiÌÈÎ ˘„ËÏ‹˜ ¤ÓÙ·Û˘ ...................................109 ∞ÂÚfiÌÈÎ ¯·ÌËÏ‹˜ ¤ÓÙ·Û˘..................................110 ™˘Ó‰˘·ÛÌfi˜ ·ÂÚfiÌÈÎ ˘„ËÏ‹˜/¯·ÌËÏ‹˜ ¤ÓÙ·Û˘ Î·È ·ÂÚfiÌÈΠ̤ÙÚÈ·˜ ¤ÓÙ·Û˘ .............112 Step ·ÂÚfiÌÈÎ .......................................................113 µ·ÛÈο ‚‹Ì·Ù· ÁÈ· Step ·ÂÚfiÌÈÎ ....................114 ∞ÂÚfiÌÈÎ ÛÙÔ ÓÂÚfi................................................122 ∫˘ÎÏÈ΋ Î·È ‰È·ÏÂÈÌÌ·ÙÈ΋ ÂÍ¿ÛÎËÛË ·ÂÚfiÌÈÎ .............................................124 µÈÓÙÂÔÙ·Èӛ˜ ·ÂÚfiÌÈÎ ........................................125 ™˘¯Ó¤˜ ÂÚˆÙ‹ÛÂȘ ..................................................125 ¶ÂÚ›ÏË„Ë................................................................126 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ................................................126

10 ∞Û΋ÛÂȘ EÓ‰˘Ó¿ÌˆÛ˘ ™ÒÌ·ÙÔ˜ ̤ۈ AÓÙÈÛÙ¿ÛÂˆÓ .......................................127 √ʤÏË Ì˘˚΋˜ ‰‡Ó·Ì˘ Î·È ·ÓÙÔ¯‹˜....................128 ∞Û΋ÛÂȘ ·ÓÙ›ÛÙ·Û˘: ¶ÚÈÓ, ÌÂÙ¿ ‹ ηٿ ÙË ‰È¿ÚÎÂÈ· ÙÔ˘ ·ÂÚfiÌÈÎ;..........................128 ∂ÈÙ˘Á¯¿ÓÔÓÙ·˜ ÙËÓ ·ÓÙ›ÛÙ·ÛË ...........................129 ∏ «Û˘Ó¤¯ÂÈ·» Ì˘˚΋˜ ‰‡Ó·Ì˘ – ·ÓÙÔ¯‹˜ ..........130 ™˘¯ÓfiÙËÙ·...............................................................130 ŒÓÙ·ÛË ..................................................................130 ¢È¿ÚÎÂÈ· .................................................................130 ™Ù·ÙÈ΋ Î·È ‰˘Ó·ÌÈ΋ ÂÍ¿ÛÎËÛË .........................131 ™˘Ì‚Ô˘Ï¤˜ Ù¯ÓÈ΋˜ ÁÈ· ·Û΋ÛÂȘ ·ÓÙÔ¯‹˜ ........132 ∞Û΋ÛÂȘ ·ÓÙ›ÛÙ·Û˘ ............................................133 ¶ÂÚ›ÏË„Ë................................................................128 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘..................................................128

11 µ¿ÚË, §¿ÛÙȯ·, NÂÚfi, M¿Ï˜ °˘ÌÓ·ÛÙÈ΋˜: ¶ÚÔÛı¤ÙÔÓÙ·˜ AÓÙ›ÛÙ·ÛË ....................................................149 ∆‡ÔÈ ·ÓÙ›ÛÙ·Û˘ ..................................................150 ∞Û΋ÛÂȘ ·ÓÙ›ÛÙ·Û˘ Ì ‚¿ÚË .............................151

§¿ÛÙȯ· Á˘ÌÓ·ÛÙÈ΋˜............................................158 ∞Û΋ÛÂȘ ·ÓÙ›ÛÙ·Û˘ Ì ϿÛÙȯ· ........................159 ¡ÂÚfi........................................................................166 ∞Û΋ÛÂȘ ·ÓÙ›ÛÙ·Û˘ ÛÙÔ ÓÂÚfi............................167 ª¿Ï˜ Á˘ÌÓ·ÛÙÈ΋˜.............................................168 ∞Û΋ÛÂȘ ·ÓÙ›ÛÙ·Û˘ Ì Ì¿Ï· Á˘ÌÓ·ÛÙÈ΋˜ ..........................................169 ¶ÂÚ›ÏË„Ë................................................................174 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ................................................174 12 ∏ ™‡Ó‰ÂÛË ¶Ó‡̷ÙÔ˜ – ™ÒÌ·ÙÔ˜....................175 Pilates .....................................................................177 °ÈfiÁη .....................................................................180 ¶ÚÔԉ¢ÙÈ΋ ¯·Ï¿ÚˆÛË, ¯Ú‹ÛË ÓÔÂÚ‹˜ ·ÂÈÎfiÓÈÛ˘ Î·È ·˘ÙÔÁÂÓ‹˜ ÂÍ¿ÛÎËÛË ...............183 ¶ÂÚ›ÏË„Ë................................................................185 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ................................................185 13 ¢È·ÙÚÔÊ‹ Î·È ¤ÏÂÁ¯Ô˜ ‚¿ÚÔ˘˜ ............................187 µ·ÛÈΤ˜ ‰È·ÙÚÔÊÈΤ˜ ÏËÚÔÊÔڛ˜ .....................187 ∏ ÙÚÔÊÈ΋ ˘Ú·Ì›‰· .............................................196 ∂ÙÈΤÙ˜ ÙÚÔʛ̈Ó.................................................196 ¶ÏËÚÔÊÔڛ˜ ÂϤÁ¯Ô˘ ‚¿ÚÔ˘˜.............................199 ¢È·¯Â›ÚÈÛË ‚¿ÚÔ˘˜ ................................................205 ™˘¯Ó¤˜ ÂÚˆÙ‹ÛÂȘ ..................................................211 ¶ÂÚ›ÏË„Ë................................................................213 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ................................................213 14 ¶ÚfiÏË„Ë Î·È ÊÚÔÓÙ›‰· .......................................215 ∆Ú·˘Ì·ÙÈÛÌÔ› Ô‰ÈÔ‡............................................217 ∆Ú·˘Ì·ÙÈÛÌÔ› ÎÓ‹Ì˘............................................218 ∆Ú·˘Ì·ÙÈÛÌÔ› ÁfiÓ·ÙÔ˜..........................................218 ¶ÔÏÏ·ÏÔ› ÙÚ·˘Ì·ÙÈÛÌÔ›......................................219 ∆Ú·˘Ì·ÙÈÛÌÔ› ÏfiÁˆ ıÂÚÌÔÎÚ·Û›·˜ .....................221 ™˘¯Ó¤˜ ÂÚˆÙ‹ÛÂȘ ..................................................221 ¶ÂÚ›ÏË„Ë................................................................222 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ................................................223

15 ªÈ· ∑ˆ‹ Ì ÕÛÎËÛË ∞ÂÚfiÌÈÎ ..................225 ∂ÈϤÁÔÓÙ·˜ ÂÁηٿÛÙ·ÛË ...................................225 ∂ÈϤÁÔÓÙ·˜ ÂÎ·È‰Â˘Ù‹.......................................228 ¶ÂÚ›ÏË„Ë................................................................228 ™˘Ì‚Ô˘Ï¤˜ ÁÓÒÛ˘ ................................................229

¶·Ú¿ÚÙËÌ· 1 ª‡Â˜ ÙÔ˘ ™ÒÌ·ÙÔ˜ ...................231

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¶·Ú¿ÚÙËÌ· 2 ¢È·‰ÈÎÙ˘·Î¤˜ ¶ËÁ¤˜ .................233

11 ∂˘Ï˘ÁÈÛ›·: ÙÂÛÙ Â˘Ï˘ÁÈÛ›·˜ ÛÙËÓ ÂÌÚfiÛıÈ· ÎÏ›ÛË ÏÂοÓ˘ .................................257

º‡ÏÏ· ÂÚÁ·Û›·˜ 1 ∏ÌÂÚÔÏfiÁÈÔ ˘Á›·˜ Î·È Ê˘ÛÈ΋˜ ηٿÛÙ·Û˘...........................................235

12 ∆ÂÛÙ ÁÚ‹ÁÔÚÔ˘ ÂϤÁ¯Ô˘ Â˘Ï˘ÁÈÛ›·˜ ...................259

2 ™˘ÓÔÙÈ΋ ¤ÎıÂÛË ................................................237 3 ÀÔÏÔÁÈÛÌfi˜ Ù˘ ÂÈı˘ÌËÙ‹˜ ηډȷ΋˜ Û˘¯ÓfiÙËÙ·˜: ∆‡Ô˜ ̤ÁÈÛÙ˘ ηډȷ΋˜ Û˘¯ÓfiÙËÙ·˜ (∆‡Ô˜ Zero to Peak)....................239 4 ÀÔÏÔÁÈÛÌfi˜ Ù˘ ÂÈı˘ÌËÙ‹˜ ηډȷ΋˜ Û˘¯ÓfiÙËÙ·˜: ∆‡Ô˜ Karvonen............................241 5 ¢È¿ÁÚ·ÌÌ· ηډȷ΋˜ Û˘¯ÓfiÙËÙ·˜ ....................243 6 £¤ÙÔÓÙ·˜ ÛÙfi¯ˆÓ/·ÏÏ·Á‹ Û˘ÌÂÚÈÊÔÚ¿˜ ...........245 7 ∏ÌÂÚÔÏfiÁÈ· Ê˘ÛÈ΋˜ ηٿÛÙ·Û˘ ......................247 8 ∫·Ú‰ÈÔ·Ó·Ó¢ÛÙÈ΋ Ê˘ÛÈ΋ ηٿÛÙ·ÛË: YMCA Step ∆ÂÛÙ ...............................................251 9 ∫·Ú‰ÈÔ·Ó·Ó¢ÛÙÈ΋ Ê˘ÛÈ΋ ηٿÛÙ·ÛË: 12ÏÂÙÔ ÙÂÛÙ ‚¿‰ÈÛ˘/ ÙÚÂ̷͛ÙÔ˜ ...................253 10 ∫·Ú‰ÈÔ·Ó·Ó¢ÛÙÈ΋ Ê˘ÛÈ΋ ηٿÛÙ·ÛË: ∆ÂÛÙ ÙÚÂ̷͛ÙÔ˜ 2,5 ¯ÏÌ ¯ÚÔÓÔÌÂÙÚË̤ӈÓ.....255

13 ª˘˚΋ ·ÓÙÔ¯‹: ÙÂÛÙ ÌÂÚÈ΋˜ ο̄˘ ..................263 14 ª˘˚΋ ·ÓÙÔ¯‹: ÙÂÛÙ push up ................................265 15 ÀÁȤ˜ ‚¿ÚÔ˜:∞Ó·ÏÔÁ›· ̤Û˘/ ÈÛ¯›ˆÓ, ¢ª™, ÔÛÔÛÙfi Ï›Ô˘˜........................................267 16 ™˘ÓÂȉËÙÔÔ›ËÛË ‰È·ÙÚÔÊ‹˜: ∏ÌÂÚ‹ÛÈ·.............................................................269 17 ™˘ÓÂȉËÙÔÔ›ËÛË ‰È·ÙÚÔÊ‹˜: ™·‚‚·ÙÔ·ÚÈ·ÎÔ ................................................271

µÈ‚ÏÈÔÁÚ·Ê›· .........................................................273 °ÏˆÛÛ¿ÚÈÔ..............................................................279 ∂˘ÚÂÙ‹ÚÈÔ ..............................................................285