Download Weight Training Guide PDF

TitleWeight Training Guide
File Size2.9 MB
Total Pages96
Document Text Contents
Page 48

Execution

1. Slowly raise your arm without any pause. Your arm
should be at shoulder height when your stop and slowly
bring it back down.

2. Make this a continuous tension movement by keeping
constant pressure on the deltoids.

3. Keep the movement fluent, slow, and controlled.

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Quadriceps (Upper Legs)

Exercises

! Squats
! Leg press
! Leg extensions
! Hack squats
! Dumbbell lunges
! Dumbbell squat

Back to weight training exercise menu
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Page 49

Squats

Position

1. Take a barbell from a squat rack and hold it at the back of
your neck with your hands on the bar. Keep you back and
head straight. Your feet should be spaced at shoulder width.
If you cannot squat flat footed, try placing a two by four
block of wood under your heel to improve balance.

2. Grasp the bar with your hands spaced slightly wider than
shoulder width apart. The bar should be resting comfortably
across your trapezius muscle.

Execution

1. In a controlled fashion, slowly squat down until your
knees are parallel to the floor. Remember not to bounce at
the bottom of the movement.

48

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