PERSONAL TRAINING

A personal trainer just for you at NS6 FITNESS  ! It is the best choice for safe and effective training. Highly trained and experienced trainers, after assessing your physical condition and taking into account your medical history, they will design for you the most appropriate and complete workout program. At the same time, a personal nutrition program based on your needs will be organized to achieve the best possible results!

Finally, a timetable will be prepared for you to work out with your personal trainer during the hours that suit you with a dedicated personal fitness and nutrition program!

At NS6 FITNESS  , through this personal contact and guidance, we apply advanced and proven programs that meet the highest and most demanding exercise and training goals and offer unique experiences.

PILATES

The Pilates method focuses on the symmetrical posture of the body, the control of breathing, the strengthening of the abdomen, the stabilization of the spine, pelvis and shoulder. It also focuses on muscle flexibility, joint mobility and empowerment through the overall range of motion. It treats the body as a whole, so it does not cause injuries. This makes Pilates an excellent method of restoring injuries and chronic diseases.

"After ten sessions, you will notice a change in your body. After twenty, others will see it, and after thirty, you will have a new body."

This phrase belongs to Joseph Pilates, the creator of the homemade exercise method.

"We are as young as our spine is " J.P.

The Decalogue of PILATES

• Breathing
• Relaxation
• Control
• Concentration
• Stamina
• Motion Flow
• Accuracy
• Alignment
• Identify the center
• Consistency

Pilates during pregnancy

Exercising during pregnancy is very helpful in preparing for the happy event, not only physically but also psychologically.

Pilates help to strengthen the back before giving birth, and then helps to return to its normal state.

Pilates for pregnancy will help you in keeping the right posture, in the strengthening of the core, in the stabilization of the muscles around the pelvis and the spine, the muscular strengthening of the upper and lower limbs and the control of the breathing rate. Exercises are performed without force, and they are not static nor isolated. We spend as much energy as it is necessary which is a wonderful thing for a woman during pregnancy.

In addition, Pilates lessons for future mothers are specially designed to help them get the best possible preparation.

In general, pregnancy classes begin after the first trimester and can continue throughout pregnancy.

TRAMPOLINE

Become a child again and change your mood!

It's probably the best way to have fun, express your child in you, laugh and exercise at the same time!

It is addressed to everyone.

So, let yourself go... It seems that this playful, return to childhood, benefits the body and makes you feel happier. The simple activity on the trampoline stimulates and trains all the cells in the body. The beneficial properties of "jumping up and down" do not stop here.

Trampoline training can contribute to weight loss in an effective and enjoyable way, depending on exercise type and intensity level! Regular cardiotonic exercise with mini trampoline, helps eliminate stress and improves muscle tone and balance.

What should we be careful of?
People with knee and neck problems can train with a trampoline but only with proper guidance.

AGILITY LADDER

Agility Ladder! 30 minutes of hard work out! Give me your energy!

A work out tool which is very popular in the world of fitness.

An amazing device for the improvement of basic parameters of athletic ability...

With the Agility Ladder, you can improve some of the most envious abilities in sports such as: Special and General strength / speed / jumping ability / leg empowerment / dynamic balance. Also, it helps reduce injury which is very important for people that have the reduction of body fat as an objective!

The above tool is for all athletes of all levels but also for people who want to develop athletic abilities and reduce their body fat.

The Agility Ladder, is an intelligent solution for the Personal Trainer because it offers variety and entertainment during training. The exercises are very easy and understandable.

The exercises will be displayed with every detail by the Personal Trainer, in slow motion in order to be clear and correct.

GO FOR IT!!!

BURN FAT DAY AND NIGHT!

PREGNANCY & EXERCISE

A pregnant woman is among the special categories of population, as far as exercise is concerned.

However, because the conditions are "special", detailed and careful planning of exercise is required, in order to safeguard above all the health of the expectant mother.

However, because the conditions are "special", detailed and careful planning of exercise is required, in order to safeguard above all the health of the expectant mother.

Aims of exercise

• Maintaining good health, wellbeing, and the ability to reintegrate and restore the woman to the postpartum period.
• Increasing energy levels.
• Ensuring all fitness levels (strength, stamina and flexibility).
• Stimulation of self-confidence, entertainment, mental release, depression and stress control.

Exercise parameters

• Cardiovascular (aerobic):
  Tension: 140 pulses per minute
  Duration: 15-30 minutes
  Frequency: 3 -5 times weekly
  Type of exercise: Walking (treadmill), static bicycle, elliptical
• Musculoskeletal (resistances):
  Intensity: 50-60% of maximum force
  Duration: 15 – 30 minutes
  Frequency: 3 -5 times weekly
  Type of exercise: Exercises where no supine position is required, abdominal pressure

Exercise Instructions

Avoidance

• Balance exercises
• Sudden directional changes or excessive spins.
• Exercise in non-ideal environmental conditions (heat, humidity)
• Hyperthermia
• Dehydration (insufficient fluid intake / intense sweating)

Contraindications

• Cardiopathy
• History of preterm delivery
• Bleeding
• History of miscarriages or abortions
• Thrombophlebitis
• Recent pulmonary embolism
• Intrauterine growth retardation
• Hypertension
• Placental precursor

Complications / Symptoms and Exercise Discontinuation

• Early childbirth
• Musculoskeletal injuries
• Cardiovascular episodes
• Hypoglycemia
• Pain, bleeding, vertigo, shortness of breath, headache, tachycardia, chest pain.

Exercise benefits

• Faster and easier childbirth
• Improve blood circulation
• Reduce swelling
• Maintain muscle strength and endurance
• Maintain flexibility, balance, posture
• Fewer spinal pain
• Lower weight gain
• Facilitating gastrointestinal function
• Faster return of post-partum physical condition

Bibliography:

• Babycenter (2004) “Fitness during pregnancy”
• Brown. W. “The benefits of physical activity during pregnancy”
• “Exercise during pregnancy” by Thomas W. (1998)
• “Pregnancy fitness” Ginny Graves (1999)

Nicolas S.
Dedicated to my father

GYMSTICK

GYMSTICK is a functional fitness instrument designed by the Finnish Institute of Sports. It is available in 30 countries around the world.

There are over 200 exercises that can be performed with GYMSTICK. It’s available at different resistance levels to suit all age groups and all fitness levels.

GYMSTICK has been tested in many university researches and has been shown to greatly improve endurance, strength, balance, metabolism and thus firming of specific areas and burning of fat.

Due to its unique design, GYMSTICK creates instability in some cases and thus provides enormous efficiency.

It is used by professional athletes, coaches of various sports, gymnasts and physiotherapists all over the world for:
1. improving sports performance
2. general physical condition
3. recovery from injuries to professional athletes and injuries of everyday life.

GO FOR IT!

BURN FAT DAY AND NIGHT!

POWERPLATE

Award-winning performance

Power plate has been awarded many times by FIBO, the largest fitness exhibition, as the fitness equipment of the year. It is certified by the German Wellness Association. This year, in Switzerland, Power plate won the best anti-aging machine award.

Fast exercise

With the power plate you can train 100% of all muscle tissue in all muscle groups! Its use increases your strength and stamina.

Specific area fat burning

Power plate helps improve fat burning and reduce fat tissue through increased metabolism. With perfusion massage, its action reaches the problematic zones and reduces them.

High degree of hematopoiesis

With the power plate the blood circulates up to 50 times per second to the smallest blood vessels, thus transferring the stuff to be burned and succeeds in eliminating toxins and faster regeneration of tissues.

Increase muscular strength / lineage

During a power plate program, all muscle groups are activated and thus muscle strength and tone are increased.

Reduce cellulite / skin care

Power plate massage dissolves the build-up, breaks down the fat cells and thus dissolves cellulite, improving the appearance of the skin.

Improving physical fitness

Improving the muscular system greatly, all human body transport systems and heart function are activated.

Improve elasticity

Increased circulation and rising temperature of your muscles and tendons, increase elasticity and relaxation. Physical balance of the body is restored, and stress is reduced.

Increased bone density

Power plate activates the growth of the bone tissue. Scientific research has shown that bone mineral density is increased. The combination of stronger muscles and an improved sense of balance, contributes positively to the fight against osteoporosis and reduces the risk of falls, especially of the elderly.

Power Plate Brand Archetype

POWERBIKE

In NS6 FITNESS  we are never complacent! We are constantly trying to remain informed and have at your disposal the latest in the world of fitness so that your exercising is better and more efficient. So, we present to you the new jewel of the world of fitness that is released for the first time in the world market by Power plate, POWERBIKE!

POWERBIKE is a state-of-the-art static bike, spin bike, combining the benefits of cycling (cardio-respiratory workout) and vibration!

It has already been applied to professional world-class athletes, various sports, and the results are great!! Fat burning twice as fast and Increasing Fitness at least twice as fast also!

That says all!

BE FAST OR BE AFRAID...

KRANKCYCLE

Krankcycle! A state-of-the-art exercise which through the power of circular hand movement promises to astound you with the results you will have on your body and your physical condition!

Krankcycle looks like an Upper Body Ergometer-UBE in which training is achieved by hand pedaling (various techniques). The basic characteristics of the exercises are the increased performance whether you are sitting or not. The circular movement of the hands helps maximize the strength of the upper torso as well as the aerobic capacity! Founder of the above is Johnny G, (Goldberg) a veteran athlete who has also created the spin bike.

Kranking has now become part of the training of the general population, and especially athletes, in various countries around the world and especially in the US.

The Study: To achieve the average consumption of calories and intensity from a regular Krankcycle workout, a very well-designed study was conducted at Wisconsin University. 12 volunteers, women and men of various ages who have been doing Kranking for the first time took part in the study.

The Results: Researchers found that the people that took park in the study had consumed 9-13.1 calories for each exercise minute (9-13.1 kcal per min) and had a heart rate of 154 pulses of average for each minute (154 heartbeats per minute). The exercise was described as strong to very strong.

The bottom line: According to the research, Kranking is a very intensive and effective workout that can "build" and form, in short term, the upper torso (chest, back, arms, shoulders, abdomen) as well and develop aerobic capacity helping fight weight gain and fat! A very good fitness tool used by athletes, paraplegics and even people who have temporary leg problems and would like to do aerobic workout without burdening the legs!

Excellent news! A good combination of upper torso exersise and aerobic training without bike or running!!! Additionally, Kranking is also very effective for people who have severe leg problems either permanently or temporarily!!

'' Everything that happens in the world of fitness, happens in our studio ''

Nicolas. S

WEIGHTS LIFT

Weight training is not only a way of achieving the perfect and balanced body, but it is a whole science based on 2,500 years of history.

As science has penetrated into the vast masses of people who exercise, in every gym, athletic venue, printed and electronic media, our coaches are continuously informed of the latest news in the field, so they can help you achieve the best results, but mostly safely.

BANDS TRAINING

Exercising with elastic bands, is one of the simplest but most effective ways of exercising.

If you're bored of training with weights, at One2One you'll be able to combine other types of exercise with elastic bands. With elastic bands, you can work even more on your biceps, back, chest and your whole body.

FIT BOX

Fit Box practically exercises the whole body by mobilizing many joints and large muscle groups. This improves balance and flexibility while at the same time it’s helping us to gain self-defense skills by improving reflexes and neuromuscular fit, i.e. the coordination of nerve impulses from the brain and the movement of body parts. It also enhances greatly the cardiovascular system and increases biorhythms and metabolism. It also offers stimulation and toning of the muscles.

SPIN BIKES

Lose weight, burn fat and chisel your body in the most fun way. Working out on Spin bike. It’s a structured workout with a specific program that you run along with a coach and combines tension, music, tightening and fat burning. When executed properly it can be an important part of a training program, especially for weight loss.

CIRCULAR FITNESS WORKOUT

Circular exercise is a set of exercises that will train the whole body. It's simple and with 30 minutes per set you'll feel your whole body tighten. Your personal trainer will show you how to do these exercises.