"No man can think clearly when his fists are clenched."George Jean Nathan
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Choosing the Best Ab Machines for Your Workouts - Tips on Selecting Abdominal Exercise Equipment
When you are in the market for the best ab machines for your workouts, it can be tough to figure out exactly which abdominal exercise equipment will do the job. Each manufacturer claims theirs is the best, so how are you to know the real truth? Target ...
Exercise and the Time Clock
I have to admit that I sometimes find it amusing when someone knows I am a trainer and proceeds to elaborate on the hours that they spend in the gym. One example was a few years back when I was introduced to a nice young women, who proceeded to tell me ...
Pregnancy Exercise
One of the best things you can do to prepare for pregnancy is start exercising regularly. You don't have to join the Boston Marathon, but even walking around the block a few times per week will help tone and condition your body and help you prepare for ...
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Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we'll take a close look at the back squat.
MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris
STARTING POSITION
Grasp the bar with a closed pronated grip.
Step under the bar and position the feet parallel to each other.
Place the bar in a balanced position on the upper back and shoulders.
Hold the chest up and out.
Pull the scapulae toward each other.
Tilt the head slightly up.
Extend the knees and hips to lift the bar.
Take one or two steps.
Place the feet shoulder width apart, even with each other with the toes pointed slightly outward.
This is the starting point for all repetitions.
DOWNWARD MOVEMENT
Allow the hips and knees to slowly flex.
Maintain a flat back, high elbows, with the chest up and out.
Keep the heels on the floor with the knees aligned over the feet.
Keep flexing the hips and knees until the thighs are parallel to the floor.
UPWARD MOVEMENT
Extend the hips and knees at the same rate.
Maintain a flat back, high elbows, with the chest up and out.
Keep the heels on the floor with the knees aligned over the feet.
Keep extending the hips and knees to return to the starting position.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
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Fitness teacher: Exercise is best cure for many senior complaintsPeoria Journal Star"My mom did exercises with Jack LaLanne in front of a little black and white TV," said Werstein while sitting in her classroom at the Washington Park District Building before a yoga class recently. "It was the 1950s and I was 4 or 5 years old. |
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