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

. 
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;

Deadlift with bands

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.

Deadlifts with kettlebell on one leg

Main muscles performing the movement: Rear thigh muscles
Other muscles involved in movement: Gluteusi, lower back
Mandatory Equipment: Pudovka
Level: Advanced
Traffic: N / A
Method of execution:


➡ Hold the pudovka by the handle with one hand. Stand on one leg, it is the same side where is the pudovka.

➡ Maintaining knee slightly bent, follow the "Roman deadlifts" by bending the hip by pulling the free leg back for balance.

➡ continue moving down with the pudovka until you are parallel to the floor, then return to the upright position.

Bending barbell "Good Morning"

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.

Jumping "Star"

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in motion: ankles, gluteusi, rear thigh muscles, shoulders
Equipment and facilities: None
Level: Beginner
Movement: Pushing
Method of execution


➡ Start in calm position, the legs are spaced shoulder width apart and hold your arms close to your body.

➡ To start the movement, crouched down slightly and hop possible - high.

➡ fully stretch all parts of the body, feet and hands are spread out away from the body.
➡ When landing, gather the limbs and feet take the load.