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Workout Arms :  Tights Legs

 


Choose video

Squat

Workout tights and legs (see also anatomy file, click here !)

 

It's lower body. 

 

There are three majors muscle groups in the lower body we need to workout : the quadriceps, hamstrings ang gluteus group

Quadriceps is a muscle composed of four separate straight muscles all having essentially the same line of force. this muscles act to extend (straighten) the knee. One muscle (rectus femoris) helps flex (bend) the hip.

Hamstrings refers to the group of muscles responsible for flexing the knee. Some muscles also extend (straighten) the hip.

Gluteus group  are three separate muscles which act to create motion at the hip joint. One of those muscles named "tensor fasciae latae". It forms that bump on the side of our thigh just below our hip bone. It helps lift the tight out to the side.

 

Starting position for Squat :

Get underneath the bar and lift it off the rack. Step back and stand with feet spread slightly wider than shoulder width. 

 

How to :

Bend your knees and lower your body until your tights are parallel with the floor.

Keep your back straight and head up.

Smoothly pusch yourself back up to the starting position.

 

Precautions :

Back must be straight and head up. Place a one inch piece of wood under your heels for balance. When your tights are parallel with the floor, don't go down any futher to avoid excessive strain on the knees. Make sure your feet stay flat on the floor.


 

 

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