SPECIALIZATION: ARMS in Visual Studio .NET

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CHAPTER 12 SPECIALIZATION: ARMS
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Front squat Start position
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Front squat Finish position
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Front squats place the stress exclusively on the frontal thigh, or quadriceps, muscles To begin, place each hand over the barbell and on the opposite shoulder Now raise your elbows so that they are at eye level (Your arms should resemble the posture of a dancer from the Ukraine) Slide your elbows under the middle of the barbell, which should ideally be set upon some squat racks or a power rack Keep sliding your elbows forward until the barbell is resting on your anterior, or frontal, deltoids Now lift the barbell from the racks and step back and away from the racks Lower yourself slowly, to the count of four, to a full squat position,
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so that your rear end is almost touching your heels Then smoothly raise yourself back to the starting position Repeat for your ISR
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8 Leg curls: It is important to always work
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the antagonistic muscle groups when you train Failure to do so will result in imbalanced development, which, if left unchecked, could lead to serious injury Leg curls work the biceps femoris, iliotibial tract, and plantaris tendons and muscles of the posterior thigh During regular squats or leg presses, the hamstrings are worked almost as thoroughly as the quadriceps However, because
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PART 3 SPECIALIZATION AND REFINEMENT
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front squats are being performed this month, a disproportionate amount of stress is removed from the hamstrings and transferred to the quadriceps; hence, the need for direct antagonistic muscle stimulation Lie down on the bench of a leg curl machine so that your heels are under the roller pads and your legs are fully extended Slowly curl your lower legs upward until they are at a ninety-degree angle to your upper thighs Hold this fully contracted position for a twocount before lowering the resistance slowly, in four seconds, back to the starting position Repeat for your ISR
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9 Calf raises: The following six muscles are
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outward arc until they are a bit below chest level Pause for one or two seconds, and then begin to slowly raise the dumbbells back to the starting overhead position in the same outward arc (The movement should resemble your hugging a barrel) Repeat for your ISR
11 Dumbbell laterals: From a standing posi-
tion, grab two dumbbells and hold them at your sides, with your palms facing each other Keeping your arms straight and using only your shoulder muscles, slowly lift the weight up to, and a bit higher than, shoulder level Hold this position of full contraction for a two-count before lowering the dumbbells slowly, in four seconds, back to the starting position Repeat for your ISR
12 Stiff-legged dead lifts: Stand erect with
involved during calf raises: peroneus longus, tibialis anterior, exterior digitorum longus, gastrocnemius, soleus, and triceps surae Press up as high as you can on your toes and hold the contraction for a two-count before lowering your heels in four seconds back to the starting position Repeat for your ISR
10 Dumbbell yes: The primary function
your feet just under the barbell Then, by bending your knees, grasp the barbell, with your hands a little wider apart than shoulder width and your knuckles facing front Now slowly begin to stand erect, straightening your legs as you do so Keep lifting the resistance until you re completely erect and the bar is in front of your thighs Now slowly lower the resistance until it is back on the oor, and repeat the movement for your ISR Rest brie y, and then move on to your next exercise See s 1 and 2 for a description and bene ts of this exercise
of the pectoralis major being to draw, or adduct, the arm toward the midline of the body, it stands to reason that the best pectoral exercise would be the one that most closely parallels that function which means dumbbell yes Grab two fairly heavy dumbbells (remember that heavy is relative) and lie faceup on a bench Slowly lower the dumbbells from an overhead position in an
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