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CLICK
FOR THE BASIC MOVE |
squat |
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squat
quadriceps, thigh adductors, glutes and erectors |
1.
Learn to squat safely before you lift the weight.
2. Try to work on flexibility before you
attempt the move.
3. A bent bar is easier to hold in position,
so if you have one in your gym use that one. 4.
Place the bar on the squat rack when lifting, as it
will be much safer.
5. Hold the bar properly with your shoulder
blades pushed together.
6. Rest the bar on top of your tensed
shoulder blades. Hold the bar with the whole of your hands
not just the fingers.
7. Make sure your hands are the same distance
apart from the centre of the bar. |
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bench
press
pectorals, deltoids, triceps |
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bent
over rows
laterals, upper back, biceps, brachialis, rear deltoids |
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shoulder
press
triceps, deltoids and trapezium |
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calf
raise
calf muscles and lower leg |
8.
Place your feet apart slightly wider than your hips. You
may need to adjust later to a wider, more comfortable
position. 9. Make sure your feet face outwards as you
don't want your knees to buckle in. The stress must be
on all areas, not just on your legs. 10. Keep your heels
planted on the floor. Keep your lower back arched and
hips straight under the bar. 11. Lift the weight vertically,
make sure you feel balanced. If not, start again. 12.
Keep looking forwards. 13. Keep your body tight and lower
by bending your knees. 14. Keep your upper body straight,
make sure you feel the weight in your heels. 15. Go down
till your upper thighs are parallel with the floor or
to the point when your back starts to round. |
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pull
down
laterals, upper back, pectorals, biceps, brachialis, forearms |
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bicep
curl
biceps, brachialis, forearms |
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abdominal
crunch
abdominal wall |
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