07-14-2012
|
#1
|
|
Prof. Dr. Sinsi
|
Lunges Egzersizi - Lunges Egzersiz
Description:
- Stand with feet about hip distance apart
- Toes should be slightly pointed outward and aligned with knees
- Hold weights in hands, resting on shoulders
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair
- Return to start and repeat
Quadriceps Exercise #2: Wide Squat
Description:
- Stand with feet wider than hip distance apart
- Toes should be slightly pointed outward and aligned with knees
- Hold weights in hands, resting on shoulders
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair
- Return to start and repeat
Quadriceps Exercise #3: Full Lunges
Description:
- Hold weights at sides, palms inward
- Step forward, bending knees to 90 degrees as shown
- Rear knee should almost touch the floor
- Push back up to standing
- Repeat
Quadriceps Exercise #4: Hack Squat
Description:
- Stand with feet 2 to 4 inches apart, heels on a 1 inch strip of wood, toes forward
- Hold weights at sides, palms inward to body
- Slowly squat down until thighs are almost parallel to floor, moving buttocks back as if sitting in a chair
- Return to standing and repeat
Quadriceps Exercise #5: Reverse Lunge
Description:
- Stand holding weights at side, palms inward
- Step back with one leg until rear knee almost touches floor
- Front leg should not extend past toes
- Push back up forward to a standing position
- Repeat
Quadriceps Exercise #6: Step-Downs
Description:
- Hold weights in hands
- Stand on step with both feet
- Step down slowly, leading with uninvolved leg
- Step up backwards, leading with uninvolved leg
- Repeat
Quadriceps Exercise #7: Step-Ups
Description:
- Hold weights in hands
- Stand with involved leg up on step
- Shift weight over knee
- Step up slowly
- Step down backwards, leading with involved leg
- Repeat
Quadricep Exercise #8: Lunge Squat
Description:
- Hold weights in hands
- Step forward and bend knees until in a lunge position
- Slowly bend both knees to lower trunk toward floor
- Slightly straighten knees to raise up
- Continue to lower and raise while in lunge position
Quadricep Exercise #9: Barbell Squat
Description:
- Place barbell over shoulders, behind head
- Grip bar firmly with hands, elbows bent to 90 degrees
- Feet should be about shoulder distance apart
- Slowly bend knees, keeping back straight
- Return to start position and repeat
Quadricep Exercise #10: Leg Extension
Description:
- Sit in knee extension exerciser
- Place front of ankles under pads
- Slowly straighten knees
- Return to start position and repeat
Quadricep Exercise #11: Leg Press
Description:
- Sit at leg press machine
- Place both feet on foot plates, knees bent
- Make sure back is supported by backrest
- Push down on foot plate, straightening knees
- Return to start position and repeat
Quadricep Exercise #12: Sled Press
Description:
- Lie on back on sliding incline board
- Place both feet or one foot on foot plate
- Slowly bend knees to 90 degrees
- Straighten legs and repeat
Quadricep Exercise #13: Single Leg Squat
Description:
- Stand on involved leg
- Hold weights in both hands
- Bend knee to 90 degrees
- Straighten knee
- Repeat
|
|
|
|