The person has to stand with any one leg forward and the other backward. His weight must be equally distributed on either leg. The abdominal muscles must be tight, the knees in bent position and the chest upwards. Then, he must move his hips backwards and squat downwards. While squatting, whenever he feels comfortable, he must stop and push the weight upwards. Before the knees are straightened, he must stop and repeat the downward movement. The Gluteus maxumus, abductors, adductors, hamstrings and quadriceps are benefited. In Barbell Squats, the individual should stand with the legs placed shoulder width apart. The weight must be equally distributed between the hip line and knee line. The abdominal muscles have to be tightened, the knees bent and chest moved upwards. The hips have to be pushed backwards and he had to squat directly downwards. When he experiences comfort, he has to stop and return to the initial position. Before the knees become straight, he has to repeat this movement. The Gluteus maxumus, abductors, adductors, hamstrings and quadriceps are affected in a beneficial way.
Hamstring Curl
The exerciser has to lie on his stomach on a hamstring curl machine. The hips have to be kept against the bench. Tighten the abdominal muscles and the spine must be in a natural arch. The weight from the machine has to be curled up to an angle of 90
Barbell Lunges and Squats
The person has to stand with any one leg forward and the other backward. His weight must be equally distributed on either leg. The abdominal muscles must be tight, the knees in bent position and the chest upwards. Then, he must move his hips backwards and squat downwards. While squatting, whenever he feels comfortable, he must stop and push the weight upwards. Before the knees are straightened, he must stop and repeat the downward movement. The Gluteus maxumus, abductors, adductors, hamstrings and quadriceps are benefited. In Barbell Squats, the individual should stand with the legs placed shoulder width apart. The weight must be equally distributed between the hip line and knee line. The abdominal muscles have to be tightened, the knees bent and chest moved upwards. The hips have to be pushed backwards and he had to squat directly downwards. When he experiences comfort, he has to stop and return to the initial position. Before the knees become straight, he has to repeat this movement. The Gluteus maxumus, abductors, adductors, hamstrings and quadriceps are affected in a beneficial way.
Hamstring Curl
The exerciser has to lie on his stomach on a hamstring curl machine. The hips have to be kept against the bench. Tighten the abdominal muscles and the spine must be in a natural arch. The weight from the machine has to be curled up to an angle of 90