Do you want legs like a thoroughbred?Do you want strong thighs, with definition?Do you want to keep your knee joint strong?
Then, do this workout a couple times a week!
Squats are one of my favorite exercises, because, like the plank, it can do so much for the body.
NOTE: Many people avoid squats because they say it hurts their knees. In fact, most people that I have checked, are doing squats incorrectly. When done incorrectly, often the knee protrudes beyond the toes, putting direct and downward pressure on the kneecaps. OUCH! That hurts.
To prevent that from happening, please make sure that you stick your buttocks way back, like you're going to sit in a chair. Make sure you can see your toes, but keep your chest lifted as much as possible. From the squat position (see picture), press upwards to standing. Make sure you are pressing through your legs (think, heels).
- Primary movers: your thighs, or quadriceps muscles.
- Secondary movers: your buttocks, hamstrings, calfs, shins, low back, abdominals.
There are a lot of ways to add difficulty or variation to the squat.
You can add equipment, such as a BOSU or an INDO Board, to add elements of balance and core. Simply do your squats while standing on these pieces of equipment.
You can add arm exercises, using just arm motions, free weights, or therabands. The most common exercises include a front and lateral extensions, an overhead raise, or a bicep curl.
Finally, you can add a plyometric element to your squats. Plyometric squats include a powerful rebound, jumping as high as possible and landing with a "soft" or slightly bent knee (to absorb the shock into the muscles, not the knees).
Enjoy your workout today!
Live 365fitt,
Kathy
hey nice post meh, I love your style of blogging here. this post reminded me of an equally interesting post that I read some time ago on Daniel Uyi's blog: What Most People Wish .
ReplyDeletekeep up the good work friend. I will be back to read more of your posts.
Regards
While the mainstream fitness media still insists that aerobic
ReplyDeleteexercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.
Still not convinced?
A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.
Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?
Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.
So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.
The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.
===> Fast fat loss workouts... <=====
Save time, burn fat,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====
"Turbulence Training makes so much sense and I really enjoy the
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I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia