Leg & Trunk exercises
chapters 12 & 13
HPR 101 – L7
Quiz 6 – chapters 10 & 11
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TRUE or FALSE
The barbell overhead press, dumbell overhead press, hammer strength
overhead press, and boss overhead press exercises develop totally
different muscles.
The barbell upright rowing exercise and the low pulley upright exercise
develop the same muscles.
The dumbell lateral raise exercise develops the deltoid and trapezius
muscles.
The dumbell bent-over lateral raise is designed to develop the pectoralis
major muscle.
The front raise exercise could never be done with a barbell.
The barbell curl, seated dumbell curl, Hammer Strength arm curl, and
Nautilus arm curl exercises all develop the same muscles.
All of the arm curls exercises develop the biceps brachii, the brachialis,
and the brachioradialis muscles.
The standing Triceps extension exercise could not be done with a
dumbell.
The parallel bar dips, bench dips, Boss dip machine, and Cybex WeightAssisted Parellel Bar Dips are essentially variations of the same exercise.
The reverse wrist curl develops the wrist extensors.
Leg exercises
Squats
Using a Smith Machine, place the barbell across your shoulders
behind your neck. Your legs should be a bit wider than shoulder
width apart. To execute this exercise properly, simply squat down
until your thighs become parallel to the floor. Visualize sitting down
into a chair and be sure that you keep you back as straight and
upright as possible throughout the entire movement. Return to the
start position and repeat.
Leg exercises
Dead lifts
Place a barbell on the floor at your feet just outside of a squat rack
area. Keeping your back straight, squat down and grasp the barbell
with both hands using an overhand grip just beyond shoulder width
apart. In one motion, lift the barbell by using your legs so that you
end up standing up straight. Be sure to keep your arms hanging
straight down so that the barbell ends up being just about mid-thigh
level. Slowly return to the start position and repeat.
Leg exercises
Leg Press
Position yourself in the Leg Press Machine (also know as the ‘Leg
Sled’) with your feet about 12 – 15 inches apart. Slowly bring your
knees in toward your chest, lowering the weight platform. Once
lowered, return the platform to the start position by fully extending
your legs (however, do not lock your knees out- allow there to be a
slight flex at the top of the movement).
Leg exercises
Lunges
Stand up straight and hold a dumbbell in each hand, letting the
dumbbells hang down at your sides. Be sure that you have enough
room to perform this exercise. Begin by striding forward with one leg
to execute a regular lunge while keeping the other leg set in place.
Be sure to really stride forward so that you get a great stretch. Bring
that leg back to the start position and repeat with the opposite leg.
Leg exercises
Presses
Position yourself in the Leg Press Machine (also know as the ‘Leg
Sled’) with your feet about 12 – 15 inches apart. Slowly bring your
knees in toward your chest, lowering the weight platform. Once
lowered, return the platform to the start position by fully extending
your legs (however, do not lock your knees out- allow there to be a
slight flex at the top of the movement).
Leg exercises
Curls
This exercise is also known as hamstring curls. Lie on your stomach
on the hamstring machine. If you are not sure how to position
yourself, simply ask a trainer at your gym to assist you. Begin by
curling the weight upward so as to touch your heels to your butt.
Return to the start position in a slow and controlled fashion and
repeat.
Leg exercises
Calf Raises
Stand in an area near a squat rack and place a barbell on your
shoulders, behind your neck (you may add weight plates to the
barbell for added resistance). This movement is similar to the seated
calf raises. Begin by pushing your toes down so that your heels
become raised so that you are on your tippy toes. Be sure to really
flex your calves at the top of this movement for a one-count. Return
to the start position and repeat until failure. .
Leg exercises
Calf Raises
Stand in an area near a squat rack and place a barbell on your
shoulders, behind your neck (you may add weight plates to the
barbell for added resistance). This movement is similar to the seated
calf raises. Begin by pushing your toes down so that your heels
become raised so that you are on your tippy toes. Be sure to really
flex your calves at the top of this movement for a one-count. Return
to the start position and repeat until failure. .
Trunk exercises
Sit-ups
Lie on your back on the floor on a mat with your feet flat on the floor
and your knees bent. Place your hands on either side of your head
and execute the exercise by crunching your abs forward, so as to
touch your elbows to your knees. Really focus on keeping your
midsection contracted throughout the entire exercise. Slowly lower
your body back to the start position and repeat. .
Trunk exercises
Crunches
Lie flat on your back on a mat with your feet flat on the ground. Place
your hands lightly on either side of your head keeping your elbows
out. Push the small of your back down to the floor to isolate your ab
muscles. Begin to roll your shoulders off the floor. Continue to push
down with your lower back. Your shoulders should come up off the
floor only about four inches, and your lower back should always
remain on the floor. As always, make sure you let your abs do the
work in a slow and controlled fashion. .
Trunk exercises
Reverse crunches
Lie on the floor on a mat with your hands under your rear end, palms
down and your legs stretched out straight. Simply bring your knees
up toward to your chest and, as you do this, bring your chin to your
chest so as to meet your knees at the peak of the movement. Return
to the starting position and repeat. .
Trunk exercises
Lower back extensions
Position yourself on a Roman Chair facing forward. If you are not
sure what a Roman Chair is, ask a trainer at your gym to point one
out to you. Cross your arms in front of your chest and slowly lower
your upper torso down so as to try and touch your nose to the floor.
Once your torso is completely bent over and virtually perpendicular
to the floor, slowly return to the start position and repeat. Be sure
that when you return to the start position that you DO NOT arch your
back at the top. .
Trunk exercises
Lower back extensions
Position yourself on a Roman Chair facing forward. If you are not
sure what a Roman Chair is, ask a trainer at your gym to point one
out to you. Cross your arms in front of your chest and slowly lower
your upper torso down so as to try and touch your nose to the floor.
Once your torso is completely bent over and virtually perpendicular
to the floor, slowly return to the start position and repeat. Be sure
that when you return to the start position that you DO NOT arch your
back at the top. .
END
HOMEWORK:
Read Chapters 12 & 13
Study for quiz
Train!