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.

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