- 主题发起人 中国不是伊拉克
- 发布时间 2008-10-13
回复: 圣殿骑士团 军饷发放大厅
Barbell Full Squat
Preparation
From a rack with barbell upper chest height, position barbell on the back of the shoulders and grasp bar to sides. Dismount bar from rack.
Execution
Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement. Hip and ankle flexibility is important for both execution and safety in this movement. Certain knee and low back problems maybe aggravated by this exercise.
Barbell Full Squat
Preparation
From a rack with barbell upper chest height, position barbell on the back of the shoulders and grasp bar to sides. Dismount bar from rack.
Execution
Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement. Hip and ankle flexibility is important for both execution and safety in this movement. Certain knee and low back problems maybe aggravated by this exercise.
回复: 圣殿骑士团 军饷发放大厅
Barbell Lunge
Preparation
Clean bar from floor or dismount bar from rack. From a rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides.
Execution
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.
Comments
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
Barbell Lunge
Preparation
Clean bar from floor or dismount bar from rack. From a rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides.
Execution
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.
Comments
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
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