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How To Perform Barbell Lunges

The barbell lunge might be just about the most effective but most bothersome barbell routines. The advantages of training for your legs one knee each time are many. You will build much better coordination, remove muscle tissue imbalance between your limbs,and last but not least, achieve new levels of fitness. The major muscle groups recruited here are the glutes (butt),hamstrings (back of the upper leg) and quads (front of the upper leg).

Planet Fitness 24-Barbell Lunges

How To Perform Barbell Lunges

1.Squeeze your shoulder blades and place the babell on top,supported by the trapezius muscles.
2.Keeping your chest up, inhale  and keep the abdominal muscles semi contracted. This is to protect your back during the exercise.
3.Keeping a slight arch position in the lower back, step forward with your right leg and squat down through your hips, keeping your torso upright and maintaining balance. Inhale as you go down. 
4.Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint and injure it.
5.Using the heel of your foot, push up and go back to the starting position as you exhale.
6.Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Points To Remember

*Keep your abdominal muscles tightened throughout the exercise.
*Maintain a slight arch in your back.
*Do not allow your knee to go forward beyond your toes as you come down. Lead knee should point in the same direction as the foot throughout the lunge.
*Take long lunges.
*The weight of the torso should be kept above the front leg while keeping the lower back arch of course.

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How To Perform Squats With An Exercise Ball

In relation to stronger,leaner thighs, there is absolutely no exercise a lot better than squats. Squats with exercises balls are often referred to as "The Backrub That Fights Thigh Flabs". This exercise is very much recommended for pregnant woman in the initial stages of pregnancy. Also very much beneficial for core strengthening.

Planet Fitness 24-Squats With Exercise Ball

How To Perform Squats With An Exercise Ball:

1.Position an exercise ball between the wall and the curve of your lower back.
2.Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.
Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Make sure your thighs are parallel to the floor.
3.Hold this position for about 3 seconds and then stand back up.
4. Perform 3-4 sets with 15 repetitions in each set..
 5.Rest for 30 seconds in between the sets.

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How To Perform Barbell Full-Squats

Barbell Full Squats are one of the most effective exercises to build leg muscles, as well as accelerating fat loss and maintaining your fitness. Full-Squats are more recommended over Half-Squats, as Full-Squats recruit more muscles in the legs as well as the upper body, thus providing more benefits than the much easier Half-Squats.

Planet Fitness 24-Barbell Full Squats

How To Perform Barbell Full-Squats

1.Perform some warm up exercises.

2.Place the barbell on your shoulder,behind your neck,supported by your trapezius muscles.

3.Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

4.Keep your back in a neutral position, and keep your knees centered over your feet.

5.Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing fake squat. Proceed way down, and you’ll feel it in very muscle of your leg. This provides you with a really strong core in conjunction with strong legs and a strong back.

6.Perform 2-3 sets with 15 repetitions in each set.

Points To Remember

*Squat down until your thighs are at least parallel to the floor.

*Try not to extend your knees past your toes.

*Do not arch your back.

*Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

*Perform the motion in a controlled manner.

*Breathe in as you lower, breathe out as you return to starting position


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The King Of All Exercises-Barbell Squats

As many of you know,squats are the king of all exercises. Squats are the best way to boost your fitness to new levels,and must be included in every exercise routine for optimum results. It is relatively simple to perform, and even though they are regarded as leg exercises, they improve the fitness of your body as a whole.

Planet Fitness 24-Barbell Squats

Here's why you should include squats in your fitness regime:

1.Builds Muscle Through The Entire Body

Squats usually are known as a leg exercise, and assist you to build leg muscles primarily(including your current quadriceps, hamstrings, and calves).Nevertheless they in addition produce the an anabolic environment for the body, which helps bring about body-wide muscle building and increases your fitness levels.

Actually, when performed correctly, squats can trigger the release Testosterone and Human Growth Hormone(HGH) within you, which can be essential for muscle mass expansion and in addition help to improve muscle mass when you train other areas of your body aside from your legs.

And so squats will be able to assist you strengthen both your upper and lower body.

2.Practical Exercise Tends to make Real-Life Things Easier to do

Functional physical exercises are those that help one's body to accomplish real-life routines, as instead of simply having the capacity to operate bits of gym gear. Squats are one of the best functional exercises in existence, as humans are already squatting since the hunter-gatherer times. When a person performs squats, you create muscle in addition to help the muscle tissue work more effectively, as very well as improve mobility in addition to balance. All of these benefits improves your body's fitness, and translates to your body moving more effectively in real life too.

3.Boost Your Activities Performance -- Hop Higher and Run Quicker

Whether you are a weekend warrior or possibly a mom who chases after a toddler, you'll be interested to recognize that scientific studies have related squatting durability with running and jumping ability. Squatting aided athletes function faster,and in addition to jump higher, which is the reason why this exercise is component of virtually each professional athlete's training course.

4.Develop Your Butt, Abdominal and Your Whole Body

Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity,helping to protect an individual towards morbid obesity, diabetes in addition to coronary diseases,improving one's fitness.

5.Reduce Injuries

Many athletic injuries include weakened stabilizer muscular tissues, ligaments and connective areas, which squats help to fortify. In addition to this,they help prevent injury by means of bettering ones versatility (squats improve mobility inside your ankles and hips) and equilibrium, and hence improving overall fitness.

6.Preserve Range of motion and Equilibrium

Powerful hips and legs are important for staying flexible and mobile while you grow older, and squats are phenomenal for increasing your leg strength. They also work out your core, which will aid you to maintain balance, while additionally enhancing the communication between your brain and your muscle groups, which helps prevent falls – which can be by the way the actual #1 way to stop bone tissue fractures compared to taking in mega-dose calcium supplements and bone tissue medications.

7.Burn More Fat

One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before. Now that's the best route to fitness,isn't it?

8.Better Sex Life

Not only does performing squats decrease stress and tension, it improves the functioning of various organs and glands in your body. They drastically boost one's sex hormone levels, thus enhancing the sex life of an individual.

9.Help with Waste Removal

Squats improve the pumping of body fluids, aiding in eradication of waste and improving supply of nutrition to all tissues, including organs and glands. They're also useful for improved movement of feces through your colon and more regular bowel movements.

10.Makes you Look Younger

That's true! As you all might know, the Human Growth Hormone(HGH) is the fountain of youthfulness. Everything, ranging from fitness to beauty, is affected by HGH. HGH injections are extremely costly, and you shouldn't be surprised that many people buy it for improving fitness as well as beauty. What they don't realize is that HGH is produced by the body for FREE. Performing squats regulates an optimum level of HGH in the body, thus improving the health,fitness as well as beauty of an individual.


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