VHM-2014-2015-lores - page 19

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LUNGE
Increases leg and glute strength.
form
critique
:
Don't lean
forward when you are bending your
knees and lowering your body into
lunge; keep your chest up over your
hips. Often, feet are not separated
enough in the lunge, or the back leg
is not bent, causing the knee of the
front foot go forward (past the toes).
This increases stress on the front knee.
Don't allow your front knee to collapse
inward; keep it in line over your ankle.
4 |
BICEP CURLS
For arm strength in the biceps.
form
critique
:
Too much weight
often leads to swinging weights or
using momentum to lift the weight;
correct this by decreasing the weight.
Core weakness may create rotation
in the body during the curl. Focus on
keeping your torso straight and your
shoulders square. Don't flex forward
or extend through the lower back
to pull up the weight. Reduce the
weight to rely on the strength of the
bicep to curl the weight upward.
5 |
ROWS
Exercises to increase back and
arm strength— specifically the
lattissmus "lat" dorsi and the biceps.
form
critique
:
Don't rotate your
body or swing the weights when
pulling weight back towards your
body; this is caused by core weakness,
or trying to lift too much weight.
Focus on keeping your shoulders
parallel to the ground. The weight
in your hand should not touch your
ribs. Keep your elbow in line with
your shoulder, and lift your wrist
and the weight up in line with your
elbow and shoulder. Do put your
hand on a bench to support your
upper body; this prevents you from
extending through your lower back
when pulling the weight upward.
ANTHONY THORNTON / ZACH MAHONE
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