Fitness and Muscle Work

Why it's a winner: Squats work multiple muscle groups — the quadriceps, hamstrings, and gluteals — at the same time. How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles. Technique Tip Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, don't sit all the way down; barely touch the chair's seat before standing back up. Lastly, graduate to doing squats without a chair. source:webmd

When doing squats, keep your back as upright as possible. You also can add extra platform like picture beside. This picture show improper position when doing squats. This will bring low back injuries.

Here is feet variation for Angled Leg Press and muscle affected. Primary emphasis on the gluteals, and hamstring Primary emphasis on the quadriceps Primary emphasis on the adductors Primary emphasis on the quadriceps

Lie facedown on the padded surface of the machine. Make your body firm, grasp the handles, and hook your feet under the set of roller pads Inhale and simultaneously raise your feet upward until your knees are fully bent as possible. Exhale as complete the movemen. Slowly return to the starting point This exercise focus on hamstring and gastrocnemius.

Sit on the machine. Make your position steady. Bend your knees and place your ankles under the set of roller pads. Inhale and raise your legs until they are almost parallel to the floor Exhale as you complete the movement This exercise good for quadriceps.

Sit on the machine, lying back against the angled back pad, and place your feet about shoulder-width apart: Inhale, rotate the stop bars at the sides of your hips to release the carriage for your set Bend your legs as much as possible while making sure your knees travel to the sides of your chest Return to the starting position, exhaling as you complete the movement

Squat exercise involve large part of muscular system. You must be careful when doing this exercise. Try using weight that suit with you, to heavy will injure your muslce. To perform exercise, place a barbell on a squat rack. Duck under the bar and position it across your shoulders on the trapezius, slighly above the posterior part of the deltoids. Grasp the bar using grip width appropriate to your body type and pull your elbows to the rear Inhale, slightly arch your back by rotating your pelvis foward. Look straight ahead and lift the bar off the rack Move back a step or two from th rack and set your feet shoulder width apart, keeping your toes pointed forward or slightly angled forward Slowly bend your knees and squat down your back slightly bent forward To avoid injury, keep your back straight Once your thighs are paralel to the floor, extend your legs and straighten your torso to return to the starting poing. Exhale when complete the movement This exercise will affect quadriceps, gl...

Next are exercise for your legs. We discuss some ordinary exercise. If you intertested more detail exercise, you can buy this amazing book "Strength Training" from amazon. Dumbbell Squats Squats Front Squats Power Squats Angled Leg Press Hack Squats Leg Extensions Lying Leg Curls Standing Leg Curls Seated Leg Curls Good Morning Cable Adductions Machine Adductions Standing Calf Raises One-leg Toe Raises Donkey Calf Raises Seated Calf Raises Seated Barbell Calf Raises