Tony’s last set of leg extensions.
Leg Extensions completed at end of quad workout.
نحوه انجام حرکت جلو ران با دستگاه
روی دستگاه جلو ران بنشینید و پاهای خود را زیر بالشت استوانه ای شکل قرار دهید به صورتی که زانوهای شما ۹۰ درجه خم شود.
پاها را بالا بیاورید تا جایی که زانوهای شما صاف شود.
پاها را پایین و به نقطه ی شروع بازگردانید.
عضلات درگیر در انجام حرکت جلو ران با دستگاه
عضلات اصلی: عضله چهار سر ران (عضله راست رانی٬ عضله پهن بیرونی٬ عضله پهن درونی٬ عضله پهن میانی)
دیگر عضلات: عضله درشت نی پیشین
#legday #legextensions #gym #rohamgym #meisamzare
Leg Extension & Leg Curl Machine
13.02.19 : " Power lies within you , you just have to nurture it" 🎵Meek Mill - Going bad 🎵 🏋️♀️WORKOUT🏋️♀️ ➡️Treadmill warm up walk ➡️boxing drills ( including running and jumping over stacked step) ➡️shoulder circuit: 4 X 10 with 2 x 3kg dbs
➡️bicep curls circuit ( half way up , half way down , full curls) sets : 6,6,8 of each, with 10kg bar ➡️10 bicep curls with 10kg bar ➡️lat pull downs ( 3 x 8 at 28kg , 2 x 8 at 30.5kg)
➡️3 x10 hanging knee crunches ➡️Squats on big bar : 10 squats with 40 kg , 3 x10 at 60kg ➡️leg extensions and leg curls (2 x 10 at 30.5kg, 2 x 10 37.5kg of each) ➡️4 X 10 back extensions ➡️ Treadmill walk
#treadmill #boxingdrills #upperbody #shoulders #bicepcurls #latpulldowns #kneecrunches #squats #legextensions #legcurls #backextensions
Last of the Dead Bug/Leg Extensions progression. Check the last few posts to get all of them and the cues and reminders.👍🏼(haha they all uploaded 🙌🏼😍🤪)
📍These are very advanced for people recovering from back injuries, especially ones that are disc related. It has taken me 10 months 🌟no surgery🌟 to be able to do these without any pain or stiffness.
These are also just great core exercises for everyone and when you add the arms the way I do it in the videos, lends itself to postural corrections if you do them regularly.
📍Watch that the band does not slip up toward the hips. Leggings that are made of certain fabrics can encourage band slippage.
📍I am using a medium resistance #gofitbands
. People recovery from an injury will want to check with their PT to determine best band strength to start with.
Save. Comment. Tag a friend who you can do this with👍🏼
Have a posture perfect day! TPS 🌸 .
#theposturespecialist #resistancebands #resistancebandsworkout #coreworkout #posture #legextensions #deadbug #injuryrecovery #injuryrecoverymotivation #chronicpainwarrior #chronicpaininspiration
It posted!!😃 Adding two more to the Dead Bug and Leg Extension Progression post yesterday that I have slowly been able to do through my back injury recovery. You can check the beginning progressions from yesterday. THESE ARE ADVANCED PROGRESSIONS. I am hoping to upload the other advanced progressions tomorrow or the day after🙏🏼🙏🏼🙏🏼
Comment. Save. Tag a friend😁💖
1️⃣Reverse Dead Bug...don't flatten your back (especially if you have a disc herniation, bulge, or tear-based on current research-Stuart McGill) OR over arch your low back. You can put a rolled hand towel at your low back to help remind you. Neutral/natural spine🌟🌟
2️⃣Leg Extension...focus on staying Zipped Up with the Pelvic Lock...don't disengage your abdominal (transverse abdominus 💪🏼💪🏼)
3️⃣Arms overhead...stay focused on the low back and engaged core. You will be surprised at how much more difficult it makes this core exercise. Only do the reverse dead bugs until you can do 3 sets of 10 with less than a 5 pain level before moving on to the leg extensions at this level 👍🏼
📍Maintain your 3-Lock Mountain throughout the movements
📍Move slowly and intentionally
📍lengthen, lengthen, lengthen
📍Reps...some people will only do 1 rep and others will do 3 sets of 10. If you truly meet your body where it is at during your recovery, you will be much happier with your results. So be kind and thoughtful with your body. You only get one😁
📍Make it a posture perfect day and Enjoy!!
#corestability #backinjuryrecovery #homeexercise #herniation #discbulge #disctear #discinjury #legextensions #posture #spinestability #exercise #womenshealth #backsupport #chronicpainwarrior #chronicpainsupport #backpainrelief
#theposturespecialist #deadbug #coreexercises #transverseabdominis #homeexercises #herniationrecovery #backinjuryrecovery #coreprogression
🤫Lean Gains Secret🤫
Increase your overall #Carbohydrate
intake on #heavy
training days (35DD Power) by 10% in your pre-workout and post workout MAIN #meals
Who said building muscle wasn't fun 🙃🦸🏋️