Saturday, February 23, 2013
You would always start your work out using this exercise and you will only carry out one all-out work set after a good warm-up. Make an effort to go as heavy as you possibly can for the one set. A very good objective is 90 - 100% of what ones maximum full squat is. In essence, you will perform 50 quarter-squats as rapidly as possible. Due the first ten repetitions exploding onto your toes, after that on repetitions 11-20 hold your heels down on the way upward, and then, explode onto your toes once again when carrying out repetitions 21-30, keep your heels all the way down for reps 31-40 and then finish off the final 10 repetitions by exploding onto your toes again. Consider using a partner count out loud to help you perform all 50 repetitions as quickly as possible without having to break momentum. This is a terrific activity for athletes with a weak elastic component.
Reverse Hyperextensions - The reverse hyperextension machine was made famous within this nation by powerlifting guru Louie Simmons with Westside Barbell found in Columbus, Ohio. He has got the patent for the original reverse hyper product. There is always one at almost all facilities and it's also quite possibly the most regularly used units found in most fitness centers. Why, you might? Because the product is effective! We don’t know of virtually any similar machine which will work pure hip extension in such a synchronized way - impacting the hamstrings, glutes, and spinal erectors all throughout one rep. It also works as traction for your low back through the dropping of the free weight. The end result is that if your goal is to run fast and jump high, then you really must have one of these in your fitness center and be using it.
Snatch Grip Deadlifts - This particular activity is essentially an ordinary deadlift, however you utilize a “snatch” grip. By using this wider grip, you must get deeper “in the hole” when dropping the free weight to the floor, thus further employing the posterior chain (hamstrings, butt and lower back). Snatch grip deads are ungodly in their potential to improve the posterior chain and can be an awesome foundation work out for use when working out for the vertical jump. This particular exercise will put slabs of muscle on your butt, hamstrings, spinal erectors, arms and upper back. The only problem with this particular work out is it'll make sitting down on your toilet very difficult the morning after executing it.