Summer Preparations-Leg Exercise
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This is the sixth post in this series on Summer Preparation. Read previous parts at part I, part II, part III, part IV and part VI.
Leg exercise :
- Back squat
- Squat machine
- Sedentary thrust
Back squat
Beginning position :
Stand in front of weights and put them on upper back muscles not on your shoulders. Press your scoops and hold the rod. For most people legs should be wide as shoulders. Don’t forget that back must stay flat during entire exercise.
Exercise :
Easily start shelve to squat , come to that position, about 90 degree, so you can easily return in beginning position. Don’t forget to tense stomach, chests out, put your shoulders behind and your head straight up, back are flat.
This is one of the best and most efficient leg exercise and includes all leg muscles.
Work on 4-6 series, 10-15 repeats, rhythm 3-0-3.
Squat machine
Beginning position :
Sit in machine and your entire back should be accumbet in back. No moving back or hips during entire exercise.
Exercise :
Simply easily push board away from you, and controlled allow her to come back.
Make 3 series, 12-15 repeats. Take a break for 3 minutes.
Sedentary thrust
Beginning position :
Sit on machine, put your feet on right place. Put metal par on your knees and adjust height.
Exercise :
Lift your fifth until you feel presure in your legs. Start with small weights so you could in start make 20-25 repeats.
Try to make 3-4 series, rhythm 3-0-1.
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