Низ темите за фитнес постојат многу теми за вежби за одредени делови на телото. Тука би сакала да ги сублимираме сите вежби,преку нивни описи за правилно изведување и илустрации. Се со цел фитнес феминките да можат правилно( а можеби и за првпат) да ги изведуваат вежбите,било во домашни услови,било во теретана. И уште нешто за есенцијалните и незаменливи чучњеви за подобар задник и квадрицепси: Спојлер Why Girls Should Squat Too! How many times have you walked into a regular gym and seen a female squat? Unless you train at a CrossFit or weightlifting gym, I can almost guarantee the answer is “almost never.” Most females that I talk to seem to think that it is really a movement for people who just want to get really strong and big. That is not entirely true. Squatting can do that, or it can also make your legs become much leaner, or “toned,” as girls like to call it. It puts a lot of emphasis on the quads, hamstrings, glutes, and calves. Most of you say you want to “tighten” and “tone.” So what are you waiting for? The full “Olympic Style” squat that I am going to recommend is not just for getting toned. It can serve to help in a variety of different ways: • Tighten and tone your entire body. • Keep and/or regain flexibility throughout the ankles and hips. • Increase the amount of work done, resulting in more calories burned. • Help you locate weaknesses throughout your body. • Has shown to be therapeutic for many common low back problems. What Is The Olympic Style Squat? First, let me give you a little description on what the Olympic Style squat is. Most people you see squat do a quarter or at most a half squat. They only go down a quarter or half of the way to the bottom, often because they’ve been taught to squat “to parallel,” or when your femur is parallel to the ground. The Olympic Style squat requires you to go as low as humanly possible. Olympic Weightlifters generally use it to help their lifts (snatch and clean & jerk). However, the general public has really begun to use it because of the numerous benefits that research has shown behind this style of squat. An Olympic style squat goes as deep as you possibly can based on your flexibility, with your butt coming close to touching the ground, or “ass to grass” as we like to call it. It Is A Very Natural Movement. This style of squat should not be anything foreign. This is how humans sat and performed their daily tasks for thousands of years. It wasn’t until only recently that we created the chair and started sitting with a hunched back. After all, it isn’t very often that we sit a quarter of the way down, is it? However, if you have been lucky enough to have a child, you will see that they are in a FULL squat position a good amount of the time! It is an extremely natural movement to them. However, as we age we begin to rely on chairs and lose that positioning and flexibility to be able to perform full squats effortlessly. It might be a little bit of work, but it is worth it in the long run to regain that flexibility! Specifics There are some general rules when performing this type of squat. Every person might be slightly different in terms of how they are built and their current flexibility, so, keep that in mind. You may have to adjust a few of these rules just in case you are less flexible, or have extra short or long legs. 1. The bar is in a “high bar” position, on top of your trapezius muscles. 2. Your feet are generally about shoulder-width apart. 3. Your toes generally point out slightly. 4. As you squat down, your knees should track directly over your feet. If they do not, it is very likely you have a muscle imbalance in your leg muscles. 5. Your hands should be just wide enough so that you can keep your chest up throughout the entire lift. 6. You should always use a spotter when starting out. It can be very dangerous if you do not have a spotter. Also, be sure to let your spotter know how he/she should help you. Sometimes just having a spotter is not enough if they are unsure how to help you! Squatting Requires More Effort. One of the best benefits of squatting is that it is HARD! It can be very difficult because it requires the use of pretty much every muscle in your entire body. Once you have all of your flexibility and positioning issues out of the way, you can perform one of the, if not the, simplest exercises there is. It is just all about you and your leg strength/endurance. It can be a great way to build work capacity and to put a tremendous amount of work in on your legs in a short time. Most females who are looking to squat just for the sake of being more toned generally stay in the 10-15 rep range. That is a very good rep range for that goal. Even sets of 5-10 can be used to reach that goal as well. Just make sure that the weight is heavy enough to where you couldn’t sit there and squat 20 reps with it. It has to be a weight that is going to push you. After all, “the greatest steel goes through the hottest fires.” Which in this case means that the best results will be seen with the great amount of effort! Don’t Be Afraid To Put On More Weight. The idea about females getting all big and burly has been discussed at length and is a complete myth. It will only happen if you eat a ton more calories than you are burning, and if you are taking a bunch of anabolic steroids. Even then it can be very difficult, as any competitive female bodybuilder could attest to. You would have to make an extreme effort to become big and burly, and need a little help on top of all that work. The back squat can be a tremendous training tool to use during various times of your fitness regimen. It doesn’t have to be the main staple, but it should be put into your arsenal and used frequently depending on your goals. Maintaining that flexibility alone will serve you well when you are older. After all, it is somewhere in the range of 80 percent of adults that say that they have experienced back pain at some point. Keeping your hamstrings, lower back and hip flexors flexible can keep a lot of this chronic pain from happening and prevent pelvic tilting. You don’t have to absolutely train to failure on these squats, but, “struggling” against the weight is the important part! Since this may be a foreign exercise for you, it will make you burn a lot more calories than what you are normally used to. This is a good thing. Many studies have shown that weight training can burn more calories than your standard half hour elliptical session. More effort = more results! So, hop off that elliptical or treadmill and venture on over to the squat rack. You will be happy you did, and your legs will thank you! Да не ја преведувам статијава, верувам дека сите разбирате англиски. Објаснете се најдобрите вежби за задник и нозе, како и правилната техника за иаведување. Спојлер Top 5 Exercises for Building Powerful Legs 1. Full Squats A big reason why people don’t see the results they want from squats is because they’re not properly executing the workout. The mistake they’re making is not using the full movement, and only going down until their knees are parallel with their body or less. But unless you have knee problems, you should actually be going a little lower than parallel. The reason why you need to go a couple inches past parallel at the bottom of a squat is because that’s when your glutes and hamstrings are activated. It contracts the muscles to their utmost tension and gets you the most out of the exercise. So if you’re knees are fine, you need to be going as far down as possible with your squats. Once you’ve conquered the general squat, you are now able to try holding the pose for a second at the bottom of the squat before extending your body upwards. After you’ve successfully done this, you are able to try holding the pose a second time when you’re body is half way extended through the upwards movement. Of course doing this will intensify the workout so decreasing the total number of reps and the amount of weight is definitely acceptable. 2. One-Leg Barbell Squats Another great exercise for legs and glutes is the one leg barbell squat, and it is very easy to perform. To start, grab some dumbbells and hold them at your sides, or hold a barbell across your back. Rest your left foot on a bench or anything sturdy behind you and at the same time you stand on the other foot. Gradually bend your right leg as you would for a squat going as low as you're able to and then extend your body back upward so that you're at the starting position again. After all the reps on your right leg are completed move on to the left leg, and repeat everything again to give your left leg a workout. Keep in mind that the more distance you put between your standing foot and the resting foot, the more workout your hamstrings will get. To target your quads, hold your standing foot directly under you. 3. Uphill Walking or Running There really isn't a better exercise out there for building leg strength than running or walking uphill. Of course if you're able to run uphill, you'll reap even more benefits. But whether you choose to run or walk uphill, the benefits will still be there and you'll be getting a cardio workout as well as working the hamstrings, quads, and glutes. The reason why going uphill is so effective at building power in your legs is because you're forcing the body to progress on a slope. And you can't really simulate uphill training in the gym so your legs are being taxed in a totally different way. When you're done with an uphill workout, be sure that you stretch the hamstring muscles out. If you don't stretch your hamstrings will become very stiff – especially if you're new to this type of workout. 4. Deadlifts with Feet Slightly Raised To perform these deadlifts, find a slightly raised area like a board or a block to step on. Once you're on this raised area with the barbell on the floor in front of you, pick up the barbell and execute a normal deadlift (the difference is that you will be going a little lower when bringing the weight down). By stepping onto a slightly raised surface like a board or a block, you add extra tension on the hamstring muscles and also add more intensity to the exercise. This helps a lot when going for the maximum strength development and will add more power in your legs. However, if you're only starting out with leg exercises, being slightly raised isn't necessary because you need to start off with normal deadlifts first. 5. Dumbbell Step Ups Stand with a bench in front of you while holding a barbell across your back or a set of dumbbells. Step up with your left leg, and then lift your right leg up to stand on the bench. Now that you're standing on the bench, step down with the left leg. Remember to switch legs when the set is finished to keep your tension balanced through both legs. This exercise will help advance the growth of the quads and it is also a nice combination with deadlifts. All of these workouts are good exercises to use in the process of strength building and not to mention your total body image. Keep in mind that you can over-train if you use all of these exercises in a daily routine. Rotate them in and out every so often to gain the best results. Преземено од BODYBUILDING IS MY LIFESTYLE.