Welcome to Scribd. Sign in or start your free trial to enjoy unlimited e-books, audiobooks & documents.Find out more
Download
Standard view
Full view
of .
Look up keyword
Like this
1Activity
0 of .
Results for:
No results containing your search query
P. 1
Arnold Schwarzenegger-Bodybuilding Encyclopedia-

Arnold Schwarzenegger-Bodybuilding Encyclopedia-

Ratings: (0)|Views: 25|Likes:
Published by m_armouti
Arnold Schwarzenegger-Bodybuilding Encyclopedia-
Arnold Schwarzenegger-Bodybuilding Encyclopedia-

More info:

Published by: m_armouti on Jan 16, 2013
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

06/13/2014

pdf

text

original

 
497
LegExercises
SQUATS
PURPOSEOFEXERCISE:Tobuildmassandstrengthinthelegs,especiallythethighs.FullSquatsareoneofthetraditionalmass-buildingexercisesfortheentirelowerbodybutareprimarilyfordevelopingallfourheadsofthequadriceps.
a
EXECUTION:(1)Withthebarbellonarack,stepunderitsothatitrestsacrossthebackofyourshoulders,holdontothebartobalanceit,raiseuptoliftitofftherack,andstepaway.Themovementcanbedonewithyourfeetflatonthefloororyourheelsrestingonalowblockforsup-port.(2)Keepingyourheadupandbackstraight,bendyourkneesandloweryourselfuntilyourthighsarejustlowerthanparalleltothefloor.Fromthispoint,pushyourselfbackuptothestartingposition.Itisimportanttogobelowparallelinthismovement,especiallywhenyouarejustlearningtheexercise,sothatyoudevelopstrengthalongtheentirerangeofmotion.Ifyoudon'tgolowenoughinthebe-ginning,youcouldinjureyourselflaterwhenusingheavierweight.FootpositiontosomeextentdetermineswhichareaofthethighsyouworkthemostwhiledoingSquats:Awiderstanceworkstheinsideofthethighstoagreaterdegree,whileanarrowerstancetendstoworktheoutsidemore;toesturnedouthitstheinsideofthethighs.Thebasicstanceforgreatestpowerisusuallyfeetshoulder-widthapart,withtoesturnedjustslightlyout.
 
HEAVYSQUATS
YourSquattechniquewillvaryalotdependingonyourphysicalproportions.Becauseofmyheight,wheneverIdoHeavySquatsIamforcedtobendforwardquitefar,bringingmylowerbackverystronglyintotheexercise.Ideally,youshoulddoSquatswithyourbackasstraightaspossible.BodybuilderslikeFrancoColumbuandTomPlatzcandothiseasilywiththerearendandbarinaboutthesamelinewhencomingdownwiththeweight,insteadofthewayIdoit,barwayfor-wardandrearendstuckouttowardtheback.IalwaysincludealotofFrontSquatsinmyroutineinordertomakecertainIemphasizethequadri-ceps.
HALFSQUATS
PURPOSEOFEXERCISE:Todevelopextramassandpowerinthethighs.a
EXECUTION:ThisexerciseisdonethesamewayasregularSquatsexceptyougoonlyhalfWaydown,whichwillenableyoutousemoreweight.
TomPlatz
 
MACHINESQUATS
PURPOSEOFEXERCISE:Todevelopthequadriceps.WhenyoudoSquatsonamachine,youcanworkthethighsintenselywhileputtinglessstrainonotherareassuchasthekneesandlowerback.Thereareanumberofmachinesdesignedtoap-proximatetheSquatmovement.Theyuseavarietyoftechniquestocreateresistance,includingweights,friction,andevenaircompression.Personally,IhavealwayspreferreddoingMachineSquatsonaSmithmachine.EXECUTION:(1)Placeyourshoul-dersunderthebarandcomeuptoastandingposition.Positionyourfeettoobtainthedesiredeffectsfromtheexercise(seepage495).(2)Bendyourkneesandsquatdownuntilyourthighsarelowerthanparallel,thenpressbackuptothestartingposition.Turningyourtoesouthelpsde-veloptheinsideofthethighs.Bal-ancingabarbellinthispositioncouldbedifficult,butthemachinemakesiteasy.Standingwithyourfeetmovedforwardhelpsisolatethequadriceps,especiallythelowerareaneartheknee,andminimizesstraintothelowerbacksinceyoudon'tneedtobendforwardatall.

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->