{"id":7699,"date":"2017-11-05T11:48:04","date_gmt":"2017-11-05T09:48:04","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=7699"},"modified":"2017-11-05T11:48:28","modified_gmt":"2017-11-05T09:48:28","slug":"press-sit-ups","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/press-sit-ups\/","title":{"rendered":"Press sit\u00a0ups"},"content":{"rendered":"

This week let\u2019s strengthen our\u00a0shoulders and core.Sit ups and shoulder press\u2026\u00a0one of my favorite functional exercises using\u00a0powerbag!!! “Sit up”\u00a0is a\u00a0body weight exercise\u00a0that\u00a0also strengthens the abdominals. \u2026<\/p>\n

So\u2026set your mat, hold your\u00a0powerbag\u00a0and go\u2026<\/p>\n

Starting position
\nLie\u00a0down with your knees bent and your feet placed flat on the ground.\u00a0Place the\u00a0powerbag\u00a0on your chest, holding\u00a0both\u00a0its\u00a0central grips.<\/p>\n

Execution
\nInhale\u00a0and\u00a0during exhalation execute\u00a0a sit up\u00a0while bringing the\u00a0powerbag\u00a0over your head.\u00a0Inhale and\u00a0return to starting position,\u00a0lowering\u00a0your\u00a0body back to the starting position\u00a0and bringing the\u00a0powerbag\u00a0to your chest.
\n\"\"<\/p>\n

Cues
\nStarting position: elbows \u00a0bent when\u00a0the\u00a0powerbag\u00a0rests\u00a0above the chest.
\nPerform this exercise slowly, articulating your spine on the way up and curving your torso while you return.
\nElbows are bent when the\u00a0powerbag\u00a0is on your chest.
\nOverhead position: arms straight next to your ears.
\nReturn to supine position when the\u00a0powerbag\u00a0touches\u00a0your chest.<\/p>\n

3 set\u00a0X10-12 reps
\n*you can\u00a0also use dumbbell, medicine ball or\u00a0kettlebell\u00a0Instead of\u00a0powerbags<\/p>\n

Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers\u00ae Associate<\/p>\n

\"\"<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

This week let\u2019s strengthen our\u00a0shoulders and core.<\/p>\n","protected":false},"author":1,"featured_media":7696,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[680,502,12,203,1541,584],"class_list":["post-7699","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-abdominals","tag-abs","tag-athenstrainers","tag-powerbags","tag-press-sit-ups","tag-sit-ups"],"acf":[],"yoast_head":"\nPress sit\u00a0ups - 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