Health Blog » Body Building

Failure Step Backward At An Angle

Health Care — Thu, 25 Jun 2009 16:17:15 +0000

Instructions

Stand by (approx. 45 degrees) knee bent and your feet about Hüftbreite apart set against the arms above the body. Posture: abdominal muscles tightened up, chest out, back straight.

In a controlled movement join with the right leg from the hip out to the outside and as far back as possible. Continue and go with the left leg to right leg back. Repeat the step fails, but join with the left leg as far as possible to the rear, with the right leg follows. The muscle may be before the next iteration does not relax.

Benefits

Development of muscle strength / durability of the buttock muscle (Gluteus Maxiumus), the leg muscles (quadriceps) and Leg Curl and Hüftinduktoren.

Other exercises for the leg

* Hackesche Schmidt with dumbbells
* Failure of step with dumbbells
* Dumbbell kick step with failure
* Leg Extension
* Kniebeuge with dumbbells
* Leg Press
* Lines in the standing leg
* Failure of step (Dynaband / expander)
* Failure step
* Leg press individually (Dynaband / expander)
* Kniebeuge with one leg
* Failure rückwrts step angle
* To step in failure
* Lateral failure step
* Failure of step with rotation

Hackesche Schmitt With Dumbbells

Health Care — Thu, 25 Jun 2009 16:14:50 +0000

Instructions

Stand with the heel slightly raised knees slightly bent and your feet about shoulder width apart. The toes point forward or slightly outward. Relax your shoulders and hold the dumbbells on the shoulders or on the body sides. Stand with good posture (abdominal muscles tightened up, chest out, back straight).

In a controlled motion lower the body, by moving the hips and knees bend and the buttocks muscles . Hold the back slightly bent. The knees are in line with the toes, avoid it, the knees inwards or outwards to rotate. Keep the feet flat on the ground, and continue to make the body as far as possible. (Bent back, abdominal muscles tightened up, chest out). Listen to yourself to reduce the basin einknickt before or the back is not rounded. While maintaining the controlled motion sequence go back to its starting position (avoid it, the knee durchzustrecken). The muscles may be before the next iteration does not relax.

Benefits

Development of muscle strength / durability of the buttock muscle (Gluteus Maxiumus), the leg muscles (quadriceps) and Leg Curl.

Other exercises for the leg

* Hackesche Schmitt with dumbbells
* Failure of step with dumbbells
* Dumbbell kick step with failure
* Leg Extension
* Kniebeuge with dumbbells
* Leg Press
* Lines in the standing leg
* Failure of step (Dynaband / expander)
* Failure step
* Leg press individually (Dynaband / expander)
* Kniebeuge with one leg
* Failure rückwrts step angle
* To step in failure
* Lateral failure step
* Failure of step with rotation

Failure Step

Health Care — Thu, 25 Jun 2009 16:12:09 +0000

Instructions

Stand on a bar or board (if not available just a straight mark) with one leg before the other, the front knee directly over the ankle and the knee slightly bent.

Keep the back heel up and toe after the forward. Posture: abdominal muscles tightened up, chest out, back straight. In a controlled motion lower the body, by moving the knees and hips bend, with the back straight and hold the posture is maintained. Hold the front foot flat on the board, and continue, to lower the body until the rear knee almost touches the board. Make sure the knee during the exercise is not on the board surface.

Benefits

Development of muscle strength / durability / strength of the leg muscles (quadriceps) and buttocks muscle (Gluteus Maximums).

Other exercises for the leg

Failure Of Step With Rotation

Health Care — Thu, 25 Jun 2009 16:08:55 +0000

Instructions

Stand with knees slightly bent and your feet about Hüftbreite apart. After holding the toes forward. Posture: abdominal muscles tightened up, chest out, back straight. In a controlled movement advocate a step forward, the lower torso, by typing the knee and hip bend, while you have the arms up and pull the body turn, the arms will thus be to the side and pulled backwards.

Keep the knees in a line with your toes and avoid it, the knee to the outside or inside turn. Hold the front foot flat on the ground and continue, to lower the body until the rear knee almost touches the Boderne without the external position at risk. While maintaining the controlled motion sequence turn the torso forward, shift the weight forward and join with the back leg forward, repeat the trunk rotation in the other direction. The muscles may be before the next iteration does not relax.

Benefits

Development of muscle strength / load capacity of the muscle buttocks (Gluteus Maxiumus), the leg muscles (quadriceps) and Leg Curl.

Other exercises for the leg

Failure Of Step With Dumbbells

Health Care — Thu, 25 Jun 2009 16:06:44 +0000

Instructions

Stand with one leg forward, with the front knee over the ankle, knees slightly bent and feet apart around Hüftweite. Relax your shoulders and hold the dumbbells on the shoulders or at the rear Körperseiten. Halte high heels and toes after a forward.

Stand with good posture (abdominal muscles tightened up, chest out, back straight). In a controlled motion lower the body; by moving the hip and knee bend. Keep the knees in line with the toes and the back straight. Avoid it, the knees inwards or outside to shoot. Hold the front foot flat on the ground, and continue, to lower the body until the rear knee almost touches the ground. (Back straight, abdominal muscles tightened up, chest out). While maintaining the controlled motion sequence hit you out of the front heel and into the starting position (avoid it, the knee durchzustrecken). The muscles may be before the next iteration does not relax.

Benefits

Development of muscle strength / load capacity of the muscle buttocks (Gluteus Maxiumus), the leg muscles (quadriceps) and Leg Curl.

Other exercises for the leg

Dumbbell Kick Step With Failure

Health Care — Thu, 25 Jun 2009 16:02:53 +0000

Instructions

Stand with knee slightly bent, feet about Hüftweite apart. The toes are forward gerichtet. Entspanne the shoulders hold the dumbbells on the shoulders or the Körperseiten.Stehe with good posture (abdominal muscles tightened up, chest out, back straight). In a controlled motion going one step forward and lower the body at the same time by typing the knee and hip bend, with the back straight and hold the correct posture is maintained. Keep the knees in line with the toes.

Avoid it, according to his knees inside or outside to shoot. Hold the front foot flat on the ground, and continue to lower the body until the rear knee almost touches the ground, without the external attitude to risk (back straight, abdominal muscles tightened up, and chest out). While maintaining the controlled motion sequence and press haul the body to return to the starting position. The muscles may be before the next iteration does not relax.

Benefits

Development of muscle strength / durability of the buttock muscle (Gluteus Maxiumus), the leg muscles (quadriceps) and Leg Curl.

Other exercises for the leg

Single Leg Press (Expander / Dynaband)

Health Care — Thu, 25 Jun 2009 16:00:12 +0000

Instructions

Put you flat on your back. Posture: abdominal muscles tightened up, chest out, back straight. Put the tape / expander to a foot and keep the ends out of the hands are the body sides. The knees are slightly bent and your feet about shoulder width apart. Now stretch in a controlled movement of the leg without the knee throughout durchzustrecken.

Hold the knee in line with the toes; avoid it, the knee to the inside or outside to shoot. While maintaining the controlled motion, bring the leg to its starting position. Before the next iteration should not relax the muscles and reduces the voltage is not the tape or expander.

Benefits

Development of muscle strength / load capacity of the muscle buttocks (Gluteus Maxims), the leg muscles (quadriceps) and Leg Curl.

Other exercises for the leg

Routes Leg Standing

Health Care — Thu, 25 Jun 2009 15:57:21 +0000

Instructions

Stand with your back against a fixed object, with knees slightly bent and your feet more than shoulder width apart.

Posture: Abdominal muscles tightened up, chest out, back straight. Take the pole or object behind you for extra support.

In a controlled motion, keeping the knee straight, lift the leg as far as possible. While maintaining the controlled motion lower the leg to its starting position. The muscles may be before the next iteration does not relax.

Benefits

Development of muscle strength / durability of the leg muscles (quadriceps).

Other exercises for the leg

Loss Step (Expander / Dynaband)

Health Care — Thu, 25 Jun 2009 15:53:39 +0000

Instructions

Set the Expander / Dynaband the under your front foot and hold the handles / ends. The hands are next to the shoulders. Introduce yourself with one leg forward out the front knee over the ankle and slightly bow the knee, feet slightly more than one Hüftweite apart. Keep the back heel up; the toes are directed forward.

Posture: abdominal muscles tightened up, chest out, back straight. In a controlled motion lower the body, by moving the knees and hips bend, with the back straight and hold the posture is maintained. Keep the knees in line with the toes; avoid it, according to his knees inside or outside to shoot. Hold the front foot flat on the ground, and continue, to lower the body until the rear knee almost touches the ground, without the external attitude to risk (back straight, abdominal muscles tightened up, and chest out). While maintaining the controlled motion sequence hit you out of the front heel and into the starting position back (to avoid it, the knee durchzustrecken). The muscles may be before the next iteration does not relax.

Benefits

Development of muscle strength / load capacity of the muscle buttocks (Gluteus Maxiumus), the leg muscles (quadriceps) and Leg Curl.

Other exercises for the leg

Loss Step In Going

Health Care — Thu, 25 Jun 2009 15:50:12 +0000

Instructions

Stand on the board or Balancierbalken (if not present sufficient to just mark on the ground), with one leg before the other. The knees are slightly bent. The toes point forward.

Posture: abdominal muscles tightened up, chest out, back straight. In a controlled motion going one-step forward and lower body simultaneously, by moving the knees and hips bend, with the back straight and hold the posture is maintained. Keep the knees in line with the toes; avoid it, the knee to the outside or inside turn. Hold the front foot flat on the board, and continue to lower the body until the rear knee almost touches the ground, without the external attitude to risk. While maintaining the controlled motion agree with the rear leg to the front.

Benefits

Development of muscle strength / durability / strength of the leg muscles (quadriceps) and buttocks muscle (Gluteus Maxiumus).

Other exercises for the leg