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HOW ABOUT A GREAT PAIR OF LEGS?
In this kinesiology segment, we are taking a look at Vera's Quad routine, and the muscles in this region. I will focus on four parts of the Quadriceps: Vastus medialis, Vastus intermedius, Rectus femoris, Vastus lateralis. This segment will give you some great information that will help or even change your existing workout.
The exercises that we will cover are as follows: I. Smith Machine Squats II. Isolated Leg Extension III. Stationary Lunges IV. Sumo Leg Presses. In these different exercises, we will cover muscles that are emphasized (Heavy & Moderate), execution, form, muscelology, and the anatomy of each exercise. Remember to always start out light and slow when attempting any exercises in these articles.
Always consult a professional trainer if you are having any problems performing these exercises. Always remember to stay tight and strict in all your movements, and train with good mental focus.
Until next issue's back segment, make time for your health & fitness goals. Be Consistent, Incorporate New Ideas, and stay Committed to make changes to your Mind, Body, and Spirit.
Train w/ Heart and Train Desire.
Sumo Leg Presses
Heavy Use: Vastus medialis, Vastus intermedius, Rectus femoris, Vastus lateralis
Muscle Position and Execution:
r Lying on your back with legs wide
r Toes pointed slightly outward
r Keep your head back in the seat
r Keep a tight grip and pull yourself down into the seat
r Lower weight in a controlled fashion, slight pause at the bottom
r Repeat MovementTips and Form:
r Always bring your legs down outside of your rib cage
r Keep your knees slightly bent at the top when your in the starting position
r Always start off with a light weight to warm up
r Always keep your feet flat on the platform & keep pressure on the whole foot
Stationary Lunges
Heavy Use: Vastus medialis, Vastus intermedius, Rectus femoris, Vastus lateralis
Muscle Position and Execution:
r Look straight ahead, shoulders square
r Make sure to get both legs set before starting movement
r Front foot forward with leg in a 90 degree position, foot flat on platform
r Back foot up on your toe with leg in 90 degree starting position
r Pressing weight up, do not lock out the knee
r Lower the weight in a controlled fashion, pause at the bottom
Tips and Form:
r These should be done at a moderate tempo
r Don't let the weight stack hit at the bottom of the movement, this takes tension off the Quadricep
r Always keep tight grip
r Keep torso tight and shoulders square
r Always use one fluid motion throughout movement-
NO BOUNCING
Smith Machine Squats
Emphasized Muscles:
Heavy Use: Vastus medialis, Vastus intermedius, Rectus femoris, Vastus lateralis
Muscle Position and Execution:
r Place bar on trapezius and not on the neck
r Hands wider than shoulder width in comfortable position for support
r Feet straight ahead and shoulder width
r Step 1-Eyes straight ahead and chest up
r Step 2-Start movement from your hips & squat down to parallel position
r Step 3-Lower weight to controlled fashion and slightly pause at the bottom of the movement, blow out the air on the way up.
Tips and Form:
r Always start with a weight light enough to control
r Always keep a spotter behind you, in case you get a sticking point
r Never bend torso forward any time during this movement
r Use slow and controlled movements when bring the weight down
r Always keep knees slightly bent in the starting position of the movement
Isolated Leg Extensions
Emphasized Muscles:
Heavy Use: Vastus medialis, Vastus intermedius, Rectus femoris, Vastus lateralisMuscle Position and Execution:
rStart with one leg only
r Flex foot out & keep your butt down in the seat
r Flex leg to top of the movement, squeeze and pause at the top
r Come to the bottom of the movement controlling the weight
r Exhale your air when you have passed the most difficult point of the movement
r Repeat steps
Tips and Form:
r Very important to use a weight that is not too heavy
r Keep your leg tight at all times during the movement
r Do reps in a controlled fashion, Do not bounce at the top or bottom
r Do high reps with controlled movements
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