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Hack Squat

Legs Workout (Hack Squat):



1: Find a hack squat machine and place your legs on the foot pad and touch your back to the back pad, hook your shoulder under the pad and hold the handles provide above from shoulders pad.
2: Keep your chest up and your face should be straight.
3: Now, start straighten your legs and make sure that your legs are at 180 degree from your upper body.
4: Then slowely lower the weight and bend your knees and there is 90 degree angle in between your thigh and upper body.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

                                                                                

NOTE:-

Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.
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