Barbell squats-If you are at the gym and it has a squat rack you are in luck due to the fact that there is a safety mechanism on all of them. There should be safety bars located on both sides which you need to put at a safe level as not to squat down too far. For extra safety if you are a beginner grab a weight bench and put it about 1-2 steps behind you. Put your barbell at about shoulder height so you can left it off of the top safety with just lifting at the toes. When starting to do a barbell squat be sure that there isn't too much weight on the bar. Position yourself in the centre of the bar that is at shoulder height and spread out your arms to help with the centre of balance on the bar. Hold tight to the bar and lift off of the top safety. Step back 1 step an look ahead. Look slightly up and bend at the knees, stick your butt out slightly and bring the weight down until your butt touches the weight bench. Bring your self back up by standing up until your are almost standing straight. Keep your knees slightly bend when you are almost at a complete stand. Repeat this process for about 8 times. Take a 1 min rest and do it all again. 3 more times.
Lunges- Lunges require some balance so it may take some time to master this exercise, so be patient. Grab 2 same size dumbells. Maybe 10 lbs to start with. Stand facing a mirror so you can check how even your body looks. Stand up srtaight with the weights at your sides relaxed. Take a step forward and bend your knee towards the ground and bend your back knee to be in proportion with the front leg. Stand up straight again and switch feet to step forward. Repeat this precess 8 times per leg. Take a 1 min. rest and do it another 2 times.
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