2014. március 23., vasárnap

Láb edzés

1. Squats

2. Lunges (with a Kick)

3. Lateral Shuffle Cardio Interval (3 kör)

When doing the Side Shuffle remember to:
  • bend your knees
  • keep your head up
  • don’t cross over feet
Here are the steps to performing the Shuffle, or Side Shuffle exercise. Master the movement by going slowly at first, instead of reinforcing improper techniques.
  1. Make a choppy, lateral step to the right with your right foot.
  2. Carry your left foot to where your right foot was.
  3. As your left foot comes down, again move your right foot further right.
  4. Again carry your left foot over to where your right foot was.
  5. When you have covered enough distance, switch back and go the other way.
  6. Remember to keep your feet parallel to the direction you are moving.
The Shuffle exercise gets harder the further you go, and the quicker you move your feet.
So, try to:
  • Increase the distance and speed you go over time.
  • Avoid injury by firmly planting your feet before moving them again. Survey your terrain for obstacles before beginning the exercise.
  • Bend your knees more and more thorough the shuffle to work your glutes more effectively.
4. Duck Squats

5. Leg Extensions

6. Mountain Climbers Cardio Interval ( 2 kör, 15 lábanként)

Mountain Climbers are on of those exercises that looks easy at first. Like any core exercise, it can become difficult quick. In addition to core building, Mountain Climbers provide strength and agility. As you get stronger, you can start performing this exercise faster and faster.
mountain climber exercise
  1. Start in a pushup position-hands on floor, wider than shoulder width.
  2. Pull one foot up, underneath you so that your knee is at chest level.
  3. As you pull it forward, bend it in, while the other leg becomes extended.
  4. Alternate foot position rapidly, as if running in place.
  5. Complete eight-twelve reps for each leg. Do 3 sets.
To make the exercise more difficult, you can speed up how fast you climb. This exercise works your core, but also affects your glutes, hamstrings, shoulders and chest. If you have a limited range of motion, you can use stairs, boxes, or other elevated plane to make it easier.
mountain climber exercise movement           mountain climbers
7. Wall Squats

8. Lunge Side Kicks

9. Skate Lunges Cardio Intervals (20-30 oldalanként)

10. Calf Raises

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