IZONE FITNESS demonstrates. You accomplish.
Squat
Targets: quadriceps and glutes
Sub-Targets: hamstrings, calves and lower back
The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again.
The torso leans forward to maintain balance. It acts as a supporting structure, unlike its role in the deadlift. Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur.
The back must maintain its natural curvature and not "round out" (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.
Pulldowns
Targets: bicep and middle back
Sub-Targets:
The Pulldown exercise, or the Cable Lat Pulldown, is a compound exercise designed to stress and develop the Latissimus doris. It works it by contracting each pull down, like every other muscle exercise.
To properly accomplish this exercise the person sits on a bench as part of a Lat pulldown machine. The feet should be flat on the floor and knees tucked under a padded bar, to keep the athlete seated firmly. Depending on the desired width of the grasp (moving hands closer, or farther apart will stress different parts of the muscles) grasp the overhead bar in a pronated, sometimes called overhand grip (palms facing away from you towards the front, knuckles up and toward the rear) pull your shoulders straight down towards the floor and pull smoothly downwards on the bar.
The move should be executed by concentrating on attempting to bring the shoulder blades together in the back and your elbows as far towards the floor as possible. Do not lean back and use your body weight to pull the bar down. Arch your back in the middle and complete the downward move by touching the center of the bar to the collarbone area or upper chest. Hold in this position briefly, concentrating on form and bringing the shoulder blades close and contracting the Lat.
Slowly, and in a controlled manner, return the bar upward until your arms are straight, then move your shoulder blades wide and shoulders up high as if you are shrugging and allow the pull of the bar to stretch the muscles in your back that were contracted performing the exercise.
The Bench Press
Targets:
Sub-Targets:
A barbell bench press starting position is lying on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift. Feet are kept flat on the ground or end of the bench, with the buttocks always in contact with the bench.
The weight is gripped with hands equidistant from the center of the bar, with the elbows bent to 90° and the elbows beneath the wrists. Movement starts by lifting the bar off the pins, and lowering it until it touches the chest.
The weight is then pushed off the chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar is returned to the pins.
Bicep Curls
Targets: biceps brachii muscle
The biceps curl is any of a number of weight training exercises which target the biceps brachii muscle in order to develop one or more attributes, including size, definition, strength and stamina.
Although the exercises differ, a common factor of each is a 'curling' motion, where a weight is moved through an arc, primarily using the strength of the biceps.
The biceps is contracted to lift the weight upward through the arc, to a point where further movement is not possible. It is important that the elbow remain next to the body during this motion as to keep stress on the biceps. The biceps is then extended, lowering the weight back through the arc, to the start position. This contraction and extension together constitute a single repetition.
Dips
Targets:
Triceps, anterior deltoids, pectoralis mucles and the rhomboid muscles.
The dip is an exercise used in strength training.
Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order).
Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.
To perform a dip, the exerciser hangs from a dip bar or from a set of rings with his arms straight and shoulders over his hands, then lowers his body until his arms are bent to a 90 degree angle, and then lifts his body up, returning to the starting position.
Short people are able to cope better with a narrower grip, but not with a wider one. Tall people have greater ease in this exercise overall as their reach to body size ratio is greater.
