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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;
Main muscles performing the movement: Lower back
Other muscles involved in movement: Forearm, gluteusi, glutes, middle back, quadriceps, trapeze
Equipment and Supplies: Bands, bar
Level: Experts
Movement: Pulling
Method of execution
➡ Take 2 rubber bands and wrap them around the lever, stand next to joint insecure, feet are shoulder-width apart and overlap the two bands. Grasp the bar slightly wider than the width of the legs. Bend your knees, lower the seat back is upright. During the exercise, head facing forward, and the gaze is directed forward and slightly upward.
➡ When straightening shoulder the burden of first leg muscles and buttocks to turn next stage back muscles. Keep the weight close to your body and never look down.
➡ soon straightening body relax tense shoulders down and back and around the buttocks. Do not lean back, pull your shoulders back.
➡ Slowly and controlled return to the starting position.
Main muscles performing the movement: Long dorsal muscles, glutes
Other muscles involved in movement: Abs, gluteusi, lower back
Mandatory Equipment: rod
Level: Advanced
Traffic: N / A
Method of execution
➡ Heat the waist and hips before you start the exercise. Perform a series of bending straight back without encumbrances.
➡ The lever is taken from the rig. Should step back and reposition the steps below the shoulders.
➡ The abdomen tightens, the pelvis is rotated slightly forward in the backward pelvic rotation.
➡ Bend your knees slightly and lean forward while holding the spine straight.
➡ Move hips back as you lower.
➡ Stop far allows flexibility in the hips, and without moving the pelvis begin to straighten.
➡ With emphasis erector, shoulders should return to the starting position before the pelvis. In focusing on gluteusite the opposite.
Type: Stretching
Main muscles performing the movement: Lower back
Other muscles involved in movement: Gluteusi, glutes
Mandatory Equipment: Not required
Level: Beginner
Movement: Static
METHOD OF PERFORMANCE
➡ Lying on the training mat and stretch your arms straight and retract the legs;
➡ Put your fingers into the mat, lining the steps in "counter-Spitz" position, put thehead in a neutral position - looking to the mat;
➡ Slowly and simultaneously lift your shoulders and knees as far as you can;
➡ Hold for 3 to 5 seconds and slowly return to the point of rest (item 2);
➡ Repeat.
Main muscles performing the movement: quadriceps muscle (quadriceps)
Other muscles involved in movement: calves, glutes
Mandatory Equipment: Machine
Level: Beginner
Movement: Pushing
Method of execution
1. Load the machine bed and put your feet on the tray.
2. Hold on to the handles, stretch the legs and "unlock" the machine. This is the baseline.
3. Slowly bend your legs, while the angle between the thighs and calves you become right.
4. Then return explosion (but not sharp) to the starting position.
➡ Leg presses are generally safe exercise and do not burden the poor joints. Problems may be encountered due to improper placement of the feet on the platform or at excessive weights.
➡ Set up your feet so that your knees bent legs are approximately the level of your fingers. If your knees go over your toes, subjecting them to high pressure and risk hurting.
➡ In the exercise do not move the upper body. Leave it to lie flat on the back of the machine. The movement should be done only in the hip and knee joints. If you work with heavy weights not fold up legs. First, it will undergo knee intense pressure and risk them traumatic. And secondly, could increase the size of the buttocks. Best fold the legs, thighs and calves while you are at right angles, then return to the starting position.
➡ Through the whole time keep your feet stable at the platform. Do not lift your heels or toes. Otherwise you can get injury in the ankle area and it is quite uncomfortable.
➡ Do not straighten legs fully in the up position. Will load the strong knees and download loads of muscles. Stretch your legs almost, but not entirely.
➡ Do not start the exercise with heavy weights, if you are not warmed up well. Your knees can not withstand the pressure. Let if you're not warmed up, your first series to be less weights and more repetitions.
