Читать книгу Conviction Fitness - Chas Allen - Страница 22

Front Squats

Grip a dumbbell with palms facing upward. Lower your hips to break the 90 degrees plane at the knees. Maintain a strong spine with no round in the lower or upper back. Press through the heels to explode powerfully up to standing position.

Standard Squats

Place a bar across your traps and shoulders. Position your feet shoulder-width apart. Lower your hips to break the 90 degrees plane at the knees. Maintain a strong spine with no round in the lower or upper back. Press through the heels to explode powerfully up to standing position.

Straight Leg Deadlifts

Stand above a bar or two dumbbells placed on the ground in front of you. Stand with feet slightly closer than shoulder-width apart. Bend at the waist to grab the weight, maintaining a nearly locked position with your legs throughout the lift. Flex through the back, glutes, and hamstrings to raise your torso and lift the weight. Lower and repeat.

Lunges

Position a weighted bar across your shoulders and traps, or hold dumbbells on both sides of your body. Take a long stride forward. Bend at the knee to form a 90 degrees angle with the lead leg. Allow the back knee to bend and nearly touch the ground. Propel your front leg upward and return to standing position. Switch legs and repeat.

Standing Calf Raises

Place weighted plates on the ground. Step onto the plates with the balls of your feet at a slight elevation, leaving heels resting on the ground. Position a bar across your shoulders and traps, or grip dumbbells on each side of your body. Flex and focus on your calves as you rise onto the balls of your feet. Lower to starting position, touching your heels to the ground.

Leg Extensions

Sit in an elevated position with knees extended over the edge of a flat bench or similar flat. Place and grip a dumbbell between the feet (or use a leg extension machine). Extend the legs at the knees, lifting the weight through isolation of the quad muscles.

Incline Raises

Begin by laying on the back, either at an incline or on a level surface. Grip the edge of a bench or an immobile object behind the head for control. Raise the legs to a pike position while simultaneously lifting the lower back to extend the body and legs high into the air. Lower the back and legs to starting position and repeat.

Incline Twists

Perform an incline raise, lying in an incline position or on a level surface. Keep the shoulders against the bench as the torso lifts. Simultaneously twist the abdomen to one side extending to the highest peak possible. Lower and repeat in the opposite direction.