admin
Musa
1. Squat: Start with the warm up for 10 minutes and you will need a towel, water for drinking during your exercises and the body bar. The body bar is coated in a rubber coat inside it is a bar but not the bar that you use every time for weight lifting it is a special bar with heavy weight starting from two kgsA� to 16kgs. You choose the size that is suitable for you.
Strengthen your entire lower body and core as you perform the squat exercise. Perform three sets of 10 to 15 repetitions, continuing to perform reps until the last one or two are almost too hard to perform.
Place the body bar across your shoulders, behind your neck.Stand with your feet shoulder-width apart, your toes angled out slightly.Tip your hips backward and squat down, as if you were sitting back into a chair.Continue lowering your butt toward the floor until your thighs are parallel to the floor. Be sure to keep your knees aligned with your toes as you perform the exercise.Reverse the movement and return to standing.
2. Lunge: Like the squat, the lunge targets your entire lower body while also challenging your balance and coordination. Perform three sets of 10 to 15 reps so that the last one or two reps of a single set are almost too difficult to perform.Place the body bar across your shoulders, behind your neck.Stand with your feet shoulder-width apart.
Step forward with your right foot, about two to three feet, planting your foot on the ground, allowing your left heel to come up off the ground.Bend both knees and lower your left knee toward the ground, stopping at (or just prior to touching) the floor. If you choose to touch your knee to the floor, thata��s completely fine, but make sure you dona��t use your knee as a a�?crutcha�? for the exercise, placing your bodya��s weight on your knee as you finish the movement.
3. Curtsy Lunge: The curtsy lunge is like the standard lunge, but it targets the abductors more a�� the muscles that run along the outside of your hips and thighs. You do need to be especially cautious about form, as the position is slightly awkward, so perform the move while looking into a mirror the first few times you do it.
Place the body bar across your shoulders, behind your neck.Stand with your feet shoulder-width apart, your knees slightly bent, your toes angled slightly outward.Step your left foot backward, crossing it behind your right leg, planting the ball of your left foot about two feet behind and slightly to the right of your right foot, as though you were about to curtsy.Make sure your knees are in line with your toes, and bend both knees, lowering your left knee toward the floor.
For feedback contact 0772831345/ 0778524207 e mail [email protected]
Online Reporter