Learn how to do a Wide-Stance Barbell Squat
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
DIRECTIONS
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance, and also maintain a straight back. This will be your starting position.
4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
6. Repeat for the recommended amount of repetitions
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A Easy But Effective Plan To Lose Fat After 30, 40, 50 ,60
Getting in shape requires focus and an understanding of what you want to accomplish. Setting a realistic and healthy goal goes a long way towards ensuring success. The advice here will help you to enjoy yourself when exercising, which will give you much better results.
Music can magically get your body moving. How easy is it for you to stand still when you hear a great beat? Making music the center of your work-out routine is essential. Turn on your favorite songs, and start moving! Music can help you feel more alive and energized while working out, which enables you to perform at higher levels for an extended period of time.
If you have a friend to work out with, exercise is a lot more fun. Working out with friends can be far more rewarding that just liking their status updates on Facebook. Use your exercise routine to meet your social needs, too. Time will move by much faster, yet you will still get the benefits of a full workout. That's what friends are here for!
When you can distract yourself from the rigor of a specific exercise, then your whole workout will go faster and be more enjoyable. You could try some of the new workout video games to help with this goal. There are many varieties of games. Perhaps bowling a strike or racing a speedboat interests you. You may find your passion lies within virtual boxing. Video games that feature a workout routine can help you meet your goals quicker, as they offer fun and mindless exercise.
Think about what workout clothes will look good on you and go get them. Cute clothes, even if they are just for working out, are a great incentive to exercise. There are so many different styles of workout clothing to choose from, which can make deciding on an outfit lots of fun. As soon as you don them, your new exercise clothes will inspire you to start exerting yourself.
Monotony will sabotage your fitness plans so keep things interesting! You must make sure you stay motivated so you won't quit your exercise routine. Keep updating your routine to keep it fresh, and make sure you don't lose interest. You want to avoid ever stopping your routine. It can be very hard to begin your routine once you have stopped.
Rewarding yourself is a great motivational tool that you can incorporate into your weight loss regimen. Your actual reward and its size are unimportant. If it is something you love, such as a "bad" food, then this can an effective reward for you as long as you do not overindulge. Whatever you pick as your reward, pick something that is affordable and that you will enjoy. It is counter-productive to pick a reward you can't afford or isn't readily available. These little rewards can be the motivation that keeps you on track towards your fitness goal.
Your workout should not be something you dread. If you can make it fun, you will be excited to do it. Apply these simple methods to make your workout program exciting.
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