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;

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.

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.

5-week program for relievo

We present to you 5 weeks of condensed power-aerobic program that is guaranteed to become embossed and muscular than now. What distinguishes it from other programs is the intensity. It will grow - not as a burden but rather as an implementation of advanced training techniques. And the degree of change that will finally see, you only depend on your perseverance.

Always start with a 5-10 minute warm-up, followed by gentle stretching of the working muscle group. Series and repetitions are pyramid principle "slightly worse" - the first in the majority with small weights and heating, working with heavier weights, selected so as to reach the failure of the prescribed number of repetitions. (Note: you usually do warm-up before heavy sets in the first exercise only one muscle group - not all exercises require heating.)

Gaining weight and maintaining it during the program for relief is important - muscle is metabolically active and burns calories even at rest, so the more muscle accumulate, the more efficiently your body will burn excess calories.

Weeks 1-3. In these workouts you have 3 consecutive days (each once a week), focusing every time on the abdomen. Observe proper performance, smooth tempo and speed, pump at the point of peak contraction, descending under control and avoid inertia. Rest 60 seconds to small muscle groups (arms and shoulders), and 90 seconds for the big ones. Relax you more, train more like power triboets than a bodybuilder, which is contrary to the objectives of this program. Added advanced techniques that are performed in the worst series of one exercise for each muscle group (eg drop series in one exercise for back and forced reps on the chest). Some of them require a training partner - if you have one, use a different technique. There is also a new feature - an exercise in choice for each training day. Decide which part of your body type you are working on that day, needs more attention, and add exercise choice, which is not mentioned in the program. But note that it already on the verge of overtraining. 

Week 4-5. The intensity and the weights are strengthened by dividing the body 3, and a 2-training, and each of them is performed 2 times a week (a total of 4 weeks). Intensity increases: move from exercise to exercise and run a series of faster, resting only 45-75 seconds between sets. Finally add advanced techniques in two classes at selected muscle groups to workout is on the verge of rejection. The objective is two weeks to raise the body's metabolism. If you do not sweat so not doing enough.

In the continuation of the article itself and expect training split with detailed exercises, sets and reps. 

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.