FLEX TIME SQUAT WITH OVERHEAD PRESS.Works on: quadriceps, gluteal muscles The gluteal muscles are the three muscles that make up the human buttocks. The gluteal muscles are formed of the gluteus maximus, gluteus minimus and gluteus medius. , hamstrings, abdominal muscles abdominal muscles Clinical anatomy The large muscles of the anterior abdominal wall–external oblique, internal oblique, rectus abdominalis, which help in breathing, support spinal muscles while lifting, and help maintain abdominal organs and GI tract in their and shoulders. THE MOVE: Setup: One heavy dumbbell Dumbbell An investment strategy, used mainly for bonds, where holdings are heavily concentrated in both very short and long term maturities. Notes: This is also known as a barbell, charting on a timeline gives the appearance of a barbell or dumbbell. needed. Begin by holding the dumbbell horizontally in both hands at shoulder level. Create a strong base by placing your feet waist-width apart. Step 1: Slowly bend at the knees until you're squatting at a roughly 90-degree angle. Your upper body stays vertical using your abdominal (core) muscles for balance. Hold this squatting position for 2 seconds, then slowly return to the standing position using the quadriceps, hamstrings and gluteal muscles in your lower body. Step 2: As you reach the standing (starting) position, raise the heavy dumbbell overhead with both hands. Hold for 2 seconds, then slowly return the weight to shoulder height (starting position). Repetitions: Two sets, 15-18 repetitions per set. ABOUT THE TRAINER: Mark Harari is an Aerobics and Fitness Association of America The Aerobics and Fitness Association of America (AFAA) is a fitness education company that was established in 1983, and operates out of Sherman Oaks, California. AFAA offers education workshops and certifications internationally but mainly operates in the United States. certified trainer currently teaching at Barry's Bootcamp in both the West Hollywood West Hollywood A community of southern California northeast of Beverly Hills. It is mainly residential. Population: 36,600. and Sherman Oaks locations. For more information on this exercise or personal training, e-mail him at amharari(at)aol.com. CAPTION(S): 3 photos Photo: (1 -- 3) no caption (Mark Harari) Tina Burch/Staff Photographer |
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