Lunges

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: Gluteusi, calf, buttocks
Mandatory Equipment: Dumbbells
Level: Advanced
Movement: Pushing

Method of execution

➡ Stand facing a mirror with the feet open on the width to  shoulders, without additional burden;

➡ Slowly slide one of the legs to step back as you do not move it away from the floor. Step finger to the desired width and transfer half his body weight on the back leg.

➡ Squat to knee support and check that:

• The front knee is positioned above the ankle;
• back knee is stopped before it touches the floor;
• backbone is faced;
• the weight is evenly distributed between both feet.

➡ Before you mark the place you stand on its hind legs with a water bottle or other object. So you'll know where to put his feet on each dropped.

➡ Stand facing a mirror with the feetopen on the width to  apart. Squat straight spine and grab the dumbbells. Stand up carefully;

➡ Slide one of the legs back to the marked position. Put your fingers and slowly submerge half of his body weight on them;

➡ Squat being careful not to breach safety technology;

➡ Stand at the same time - first up, then forward.

Bulgarian squat

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Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calf, gluteusi, glutes
Mandatory Equipment: dumbbell / barbell
Level: Advanced
Movement: Pushing

Method of execution

➡ Place the bench across on one of the mirrors in the club bar to select the required weight;

➡ Pose with no weight and do two or three iterations to make sure that your position is good;

➡ Step with two feet on the floor, grab a barbell squat (not just bending) first put it on the chest, and then lift it behind the neck. Place the support leg on the bench;

➡ Lower until your hip is aligned with the knee of the working leg;

➡ Down slow speed, stop smoothly;

➡ Begin rising gradually until you return back to the starting point 3.

  
Note!

➡ Avoid sudden movements, especially when descending;

➡ Do not crush the knee on the floor;

➡ Do not bend, keep the body upright;

➡ In the embodiment, your entire foot to the floor, i.e. Your weight should be evenly distributed;

Squats with bands

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calf, lower back, gluteus
Mandatory Equipment: rod
Level: Beginner
Movement: Pushing

Method of execution

➡ Advocate the rubber band with legs spread shoulder-width apart and make sure the ends are evenly distributed between the right and left sides. Grasp the handles and your hands straight ahead and lie just above the shoulders.

➡ Duck down to maximum and slowly stand up.

➡ Repeat.

➡ important for itself squatting body posture and proper performance. It is important to understand how to do the exercise because incorrect implementation could lead to injury.

Special advices

Perform the exercises with precision without swinging the body. Keep your back straight throughout. Otherwise, will easily bring injury or waist or spine, attaching the boom and are very vulnerable.

Toes with dumbbells in hands standing

Main muscles performing the movement: calf
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbells
Level: Advanced
Movement: Pushing

Method of execution ➡ Stand in an upright position with two dumbbells in your hands by your sides. Place the front part of the foot on a reliable wooden board (height 2-3 cm) until your heels touch the floor. This will be your starting position.

➡ While your fingers point to or forward (to load equally all parts), inwards (for emphasis on the outer head) or out (to focus on the inner head), lift heels as you exhale. Hold for one second in the up position.

➡ While inhaling, return back to the starting position.

➡ Repeat.

Side squat

 
Main muscles performing the movement: quadriceps
Other muscles involved in movement: calf, lower back, hip muscles
Mandatory Equipment: rod
Level: Beginner
Movement: Pushing

Method of execution

➡ Stand while holding bar, located on the back of the shoulders (slightly below the neck). There should be enough distance between your feet as necessary steps to keeping your feet are angled sides. This is your start position.

➡ Lower body side to the lead leg, bend your knee and bedroto him and the other leg is just slightly bent. Inhale while doing this movement.

➡ Back to home pozitsich by stretching the hip and knee of the lead leg. Exhale.

➡ After the required number of reps with that leg, repeat the movement with the other.

Vertical swing with dumbbell

Type: Plyometric
Main muscles performing the movement: calf
Other muscles involved in movement: gluteus, quadriceps, shoulders
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pulling

METHOD OF PERFORMANCE

1. Hold the dumbbell between both feet. Keep your back straight and look forward.

2. Bend your legs slightly by increasing light dumbbell behind you.

3. Powerful and controlled fired dumbbells up to a height slightly higher than you,straighten your legs and stand up back.

4. Repeat