Posts Tagged ‘quads’
Body Transformation- Bigger Legs in Two Weeks -Leg Workout Leg Training with Top Trainer on the Internet Victor Costa. You can download all of Vic’s workouts at www.vicsnatural.com
Duration : 0:7:12
http://www.myFitterU.com
LEG workout workouts quads glutes SQUATS hamstrings fitter u yuri elkaim LUNGES lower body exercises bosu ball stability balance strength training calves legs
http://www.myFitterU.com
Duration : 0:3:30
http://www.FatlossLifeStyle.com
Welcome to our “Exercise of The Month”. Feel free to tune in here each week for an exercise that will stimulate your body to gain muscle and lose fat. Or Better yet, hit the “SUBSCRIBE” Link above so you won’t miss one. I am going to really make these incredibly effective.
This exercise, the “Box Squat” is the best for ultimate leg development. I am sure you have heard this before. But the problem with it is that most people use too much weight and they don’t go down deep enough.
Watch this video and let go your ego and I promise you that this exercise will give you results.
If you have been following me for any length of time you know that I believe that one of the most important factors in transforming your body and life is “muscle confusion”. Simply put; you can’t do the same exercises the same way all the time. You must give your muscles something new and different.
Tune in here each week to get a new “Unique Exercise of The Month” that will shock your body to lose fat and gain muscle.
Also; go to http://www.FatlossLifeStyle.com and sign up for all my free stuff. My free Operation: Lose Fat Fast 12 Week E-Course has helped many on-lline clients and it will help you as well.
Be Well,
Your Healthy LifeStyle Coach,
Darin L. Steen
Duration : 0:2:48
The barbell lunge is a great exercise for building the quads and glutes. Add this exercise to your workout and watch your legs grow!
Duration : 0:0:41
The dumbbell squat is a great exercise for building the quads, hamstrings and glutes. Add this exercise to your workout and watch your legs grow!
Duration : 0:0:31
Finally a home workout for quads that is as good as as anything a gym has to offer! Took me awhile to come up with a safe, effective exercise people can do at home for quads with simple equipment. Most home workouts for quads work only work for beginners but this exercise will work even for pro BBers with elephant legs. There are very few quad exercises I feel I can safely lift large amounts of weight and this is one of them. I love the burn and even more I love being so incredibly sore the next days that walking is difficult and going down stairs impossible 
Everybody wants a big chest and arms, you dont have to nag people to do bench press or bicep curls. Many people though neglect legs thinkng that they can just wear long pants their whole life long but thats a BBIIIIIIIIIG mistake because some day its gonna be SO hot that they have to wear short pants.
So, how do you know if you have the dreaded “peg-leg disease”? Take this simple test, measure the circumference of your chest and measure the circumference of your legs (at the largest point), take the ratio (chest/legs).
*If your chest/leg ratio is less than 1.7 – Congratulations, you have thighs of death!
* If it is between 1.7 and 1.85 then you have great legs, nicely proportioned to your torso.
* If its between 1.85 and 2.0 your legs are lagging a bit but its not embarrassing
* If its greater than 2.0 then you have severe chicken-leg syndrome.
Couple other points. Do these slowly 1-2s up down. No bouncing on the stool, its just there for safety. When you go down just touch it very lightly. Now lets talk about foot position. Some people say you should point your toes in, some say you should point them out, I say – use a natural stance. We want to minimize the stress on the knee joint so stand naturally, look at your feet – that is how they should be angled. The quads are really strong muscles so you may find that the dumbbells you are using are very heavy and you might need to use wrist straps so that you can hold them long enough – dont want to be dropping the weights.
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I know I harp on this a lot, but its really important that you keep everything in balance. You do legs AND upper body. And when you do quads you do hamstrings too. Big quads and tinsy hamstrings not only looks stupid but its really bad for the knee joint. I actually had knee pain that was being caused from quads being too strong for the hamstrings and they were causing my kneecaps to track incorrectly, brining my hamstring strength into proportion solved the pain.
Very important point here people! Please listen to this and save hundreds of your hard earned dollars. BELIEVE NOTHING YOU SEE! There are tens of thousands of products out there promising “Gain 20lbs muscle in 8weeks, guaranteed” and they have tons of before-after photos of “satisfied customers” prooving how great their sh*t is. DONT FALL FOR IT! These people have no shame, they will do anything to get your money – including altering before-after photographs.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
For more information on home workouts, please see my free website (no advertising either):
http://fitness.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC
Duration : 0:5:9
http://www.fatlosslifestyle.com
The “Smith machine box Squat” is an incredible exercise to make you legs grow. It is
a slightly safer version of what most would agree is the best leg exercise, the free
weight squat.
Make sure to properly warm up and stretch your glutes, hams, inner thighs, and quads
after a 10 minute power-walk on a treadmill. Go slightly below parallel, slightly tap
Your buns on the box and explode back up blowing air out. Perform 3-5 sets per week on your leg training day in the 6-12 rep range. Don’t forget the 3 taps on the last couple reps. It is a phenomenal little trick that will blast your leg growth into the next stratosphere. Also make sure to focus on recovery by cooling down and stretching after
you are done.
We are all very busy. With a little imagination, anyone can create an incredibly
effective exercise program that is time efficient and produces results. To get
a lot of other excellent time efficient, fat burning, muscle gaining work out video’s go to http://fatlosslifestyle.com and sign up for all my free stuff. There you will have access to my blog and all my reports. My collection of fitness information has come from passionately training myself (since 1981), and my experiences of being arguably
the most experienced fitness trainer in the world; with over 17,000 training sessions with
over 500 clients that have helped me create one of the best fitness, health, and longevity
programs on the market. Through helping those busy clients focus on the “FATLOSS
LIFESTYLE 12 Week Body Transformation System (only 4-5 hours of exercise per
Week) we have realized that the time away from the work-outs is more important at
helping us reach our goals. It is a “LIFESTYLE”.
I started passionately studying what lean people were doing in 1981; because my waistline was 40 inches. I have learned a lot since then. I am now in the best shape
of my life at the age of 43. My waistline is now 31 inches around.
Nutrition is 60-70% of your fat loss / muscle gain program. Follow me & I will teach
you exactly how to eat for your body type, activity level, starting point, & your goals.
You can work-out till your blue in the face but if you do not incorporate Interval Cardio (done first thing in the morning in a fasted state), intense functional multi-joint, compound exercises, small healthy meals often with protein and carbs combined together, positive mindset, goal setting & social support (you will turn into who you hang around) you will not change your body much.
But if you do focus on the 5 pillars of fitness & health, you will radically change your waistline, your lifestyle, and your life. For more incredible before and after testimonials;
Real People, With Real Results in my private Chicago studio, go to
http://www.fatlosslifestyle.com
And as you do focus on the 5 pillars of fitness & health, you will radically change your waistline, your lifestyle, and your life. For more incredible before and after testimonials; Of Real People, With Real Results in my private Chicago studio, go to http://www.fatlosslifestyle.com I have personally sold and serviced over 17,000 work-outs, one session at a time. Over 500 people have graduated from my “FATLOSS LIFESTYLE” 12 Week Body Transformation System. Through that experience I have learned a lot about how to motivate, inspire, and inform anyone and everyone on the benefits of living your dreams. Cause as you “Get a better body; you will get a better life”.
The main reason to workout abs is because strong abs will stabilize your lower back and prevent you from an injury; but as a side benefit a 6-pack looks great!
If you sign up for my free “Reach Your True Potential” Newsletter at
http://www.fatlosslifestyle.com you will have free access to 10 things that will blowtorch your fat away.
You will get all kinds of bonus’s like the “No Equipment Needed Exercise of The Month”, and “Prepared in 3 Minutes – Fat loss Meal of The Month” every month.
I highly advice you to pick one mentor at a time, limit your information, train hard & smart, and expect success!!
Some of the people that I respect are Tom Venuto & Burn the Fat, Feed The Muscle, Craig Ballantyne & Turbulence Training, Mike Geary & Six Pack Abdominal Program, Dr. Al Sears & his Pace cardio program, Dr. Mercola, & Depoch Chopra and his spirituality teachings.
Your Fitness Friend,
Darin L. Steen
Just Do It!!
Duration : 0:3:46
http://TheBestWayToExercise.com
Here a quick tip for a very basic body weight squat. Q&A: WHY DO YOU BREATHE HARD DURING SQUATS??? COMMENT THE ANSWER IF YOU THINK YOU KNOW IT….
This is a great exercise for your glutes, quads, hams, adductors, and calves.
If you are interested in receiving my FREE NEWSLETTER, please sign up at: http://TheBestWayToExercise.com
Doug
Duration : 0:1:25
http://www.LeeHayward.com
In this video Im going to go over a total body workout routine that you can do using just bodyweight exercises.
The first exercise is the basic push up.
Push ups are great for building up the chest, shoulders, and triceps. They also bring the muscles throughout the mid-section and core into play as stabilizers to keep your body straight.
Here in the video both my self and my better half Patricia are doing the workout set for set.
Youll notice that here on the video we are doing the push ups with our hands placed on an exercise matt. This tends to make the exercise more comfortable then if you did them with your hands placed on the hard floor.
You can vary your hand spacing and positions with each set to work the muscles from different angles. Wider hand spacing tends to place more stress on the chest. And a closer hand spacing tends to focus more on working the triceps.
Were doing our bodyweight workout in a circuit routine fashion. Moving quickly from one exercise to the next. Only resting long enough for the other person to complete their set.
Here Im doing bodyweight squats. This is a great exercise that works the entire lower body from the quadriceps, hamstrings, hips, and glutes. When doing squats youll make the exercise a lot harder and get more benefit if you use a full range of motion and squat all the way down.
Here you can see Patricia doing bodyweight squats from a side angle. Youll notice that her upper thighs go down part parallel with the floor. This is what is referred to as a full squat.
When doing bodyweight squats you can hold your arms in whatever way feels best to you. You can hold them to the front as shown here, or you can keep them down by your sides.
Next we are moving on to bodyweight rows. I normally like to do this exercise in the smith machine as it keeps the bar more solid, but here on the video were doing them in the squat rack and holding the bar in place for each other so it doesnt slide or rotate.
Place your feet up on a flat exercise bench as shown in the video and then row yourself up until your torso touches the bar. This can be a tough exercise for beginners and will most likely take some getting used to.
Really focus on keeping your body straight throughout the exercise, dont let your hips sag down. It will help if you arch your back and expand your chest, almost as if you were trying to bring your chest up to meet the bar.
You can target different areas of the back depending on where you row. Pulling your stomach to the bar will work the lower lats more. And pulling your chest towards the bar will work more of the upper back and rear delts.
Now were moving on to one of my favorite abdominal exercises. Decline bench sit ups. This exercise is one of the best ab exercises because it works all areas of the mid-section, from the upper abs, lower abs, and obliques.
The steeper the decline on the bench, the hard the exercise will be.
Well, there you have it a complete total body workout using just your bodyweight. Like I mentioned before, go through each of the exercises in a circuit fashion, and then repeat the entire circuit again. A good goal to work up to is to perform 100 total reps of each exercise.
Bodyweight exercises are a quick and very effective way to stimulate some new muscle growth. Give this bodyweight circuit routine a try in your own workouts.
For more workout routines and exercise tips, check out my website at:
www.LeeHayward.com
Duration : 0:4:23
http://AskTheTrainer.com/legs-and-butt-exercises.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
Elevated lunges are a tremendous exercise for your glutes and hamstrings as well as your quadriceps.
Have either a stable (i.e. Reebok step) or unstable surface (i.e. BOSU ball) to put your foot on. The unstable is more difficult.
Place your front foot flat on the step. Bring your back foot behind you and have your weight on the ball of your foot.
Keep your knee directly on top of your ankle in order to benefit your glutes, hamstrings and quads evenly.
Keep your front knee right above you ankle and lower your back knee until it is about 1 inch above the floor, and raise yourself back up all the way to the top, and squeeze your legs and butt.
You can also perform push-back lunges from the same position. Simply push yourself back to the original position after you do each lunge. You can alternate your legs or do a set of each leg at a time.
http://AskTheTrainer.com
Duration : 0:0:43