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Weight Lifting: Lower Body

Weight Lifting: Lower Body . Foundations of Personal Fitness. Review: Spotters. The main duties of the spotter are: Helping the lifter keep the weight moving in a smooth, steady motion. Observing and pointing out any improper technique. Providing motivation and encouragement. Term to Know.

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Weight Lifting: Lower Body

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  1. Weight Lifting:Lower Body Foundations of Personal Fitness

  2. Review: Spotters The main duties of the spotter are: • Helping the lifter keep the weight moving in a smooth, steady motion. • Observing and pointing out any improper technique. • Providing motivation and encouragement.

  3. Term to Know Overhand grip A grip in which the bar is grasped with the palms facing downward and the knuckles facing upward. Review: Proper Grips Gripping the bar correctly ensures that the bar is firmly within your control. The type of grip used depends on the exercise. The overhand grip is one type of grip.

  4. Term to Know Underhand grip A grip in which the bar is grasped with the palms facing upward and the knuckles facing downward. Review: Proper Grips The grip ensures that the bar is controlled. The type of grip used depends on the exercise. The underhand grip is one type of grip.

  5. Term to Know Alternated grip A grip in which the bar is grasped with one palm facing downward and the other palm facing upward. Review: Proper Grips The grip ensures that the bar is controlled. The type of grip used depends on the exercise. The alternated grip is one type of grip.

  6. Review: Upper Body Muscles • Pectorals • Bench Press, Incline Press, Push Ups • Deltoids • Bench/Push Ups, Military Press, Shoulder Raises, Upright Rows, Shoulder Shrugs • Triceps • Bench/Push Ups, Triceps Extension, Triceps Kickbacks

  7. Review: Upper Body Muscles • Trapezius • Shrugs, Bent Over Rows, Lawnmowers, Pull Ups • Latissimus Dorsi • Lat Pull-Downs, Bent Over Rows, Seated Rows, Lawnmowers, Pull Ups • Biceps • Bicep/Hammer/Reverse Curls, Reverse Pull Ups

  8. Review: Upper Body Muscles • Abdominals • Crunches, Sit Ups, Scissor Kicks, Toe Touches, Bicycles, etc. • Oblique's • Twisting Crunches, Side Planks, Side Medicine Ball Tosses, etc.

  9. Muscles and Exercises: Lower Body • Quadriceps • Squats, Lunges, Reverse Lunges, Leg Press (Extension), Squat Jumps, Jump Rope, Power Cleans, Dead Lift • Gluteus Maximus • Squats, Lunges, Reverse Lunges, Leg Press, Squat Jumps, Power Cleans, Dead Lift

  10. Muscles and Exercises: Lower Body • Hamstrings • Leg Curls (Machine), Hamstring Raises, Romanian Dead Lift, Scissor Kicks • Gastrocnemius • Heel Raises, Jump Rope, Plyometrics

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