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QUAD & CALF WORKOUT🦵🏾
❤️QUAD & CALF WORKOUT- 4 exercises
HACK SQUAT
~I just started using this machine and it HUMBLED me
~I like to have my feet placed higher so I can descend more
~make sure you keep your core braced the ENTIRE time
~do whatever weight is challenging for you, the machine is enough for me personally
and it’s 150 pounds
~I normally do 4 X 8
LEG EXTENSION
~once your legs are fully extended hold at the top and squeeze the quads
~keep the toes curled back to help keep the quads engaged
~do whatever weight is challenging for you
~I normally do 4 X 8-10 reps
SEATED CALF RAISE
~I personally like to do eccentric calf raises
~eccentric=slow on the downward motion
~only have your toes on the platform
~use whatever weight is challenging for you, I use 35 pounds
~I normally do 4 X 20
ECCENTRIC HEEL ELEVATED GOBLET SQUATS
~count to 4 as I descend down
~hold at the bottom for a second
~make sure you are pushing through your heels as you go back up
~KEEP YOUR CORE ENGAGED
~I reset and do a pelvic tilt after each rep to make sure my core stays engaged the
entire time
#lemon8partner #legday #quadfocused #legdayworkout #workoutroutine #fitnessmotovation #gymrat #gymtips