Fitness One to One Evolution

workout : dumbell lunges

Lunges primarily work the gluteals, quadriceps, and hamstrings. These muscles lengthen during the eccentric phase
as you lower to the ground, and they contract during the concentric phase to return your body to the starting position.
They're an important muscle group responsible for a wide range of motion in your lower body. Leg workouts like dumbbell
lunges help strengthen your hip flexors so you can perform everyday movements with ease.Lunges increase muscle mass to
build up strength and tone your body, especially your core, butt, and legs. Improving your appearance isn't the main
benefit of shaping up your body, as you'll also improve your posture and range of motion

workout : Hack squat machine

If you're looking for more gains, bigger glutes, and a stronger lower body, you might want to consider adding the hack squat
into your workout routine. A machine-based exercise, the hack squat stimulates your quads, hamstrings, glutes, calves,
and can assist with improving your traditional back squat form
Hack squats engage more muscles, including the quads, hamstrings, glutes, core, and calves, compared to a leg press.
The movement pattern of a hack squat is very similar to barbell squats, so they will have better carry-over than a leg press

workout : cable bar wide squats

Some might find that cable squats are more beneficial by increasing range of motion during the entire exercise
compared to traditional barbell squats. In addition, with the cable machine, you're recruiting more stabilizing
muscle fibers (e.g. core; transverse abdominis) throughout the exercise
The glutes are a tremendous source of power and strength, and if you can use their strength in a movement,
you almost always should. Take a wider stance when squatting, such as 140-150 percent of shoulder width.
This allows for greater posterior displacement of the hips.



fitfam

leg extension

The leg extension, or knee extension, is a type of strength training exercise. It's an excellent move for
strengthening your quadriceps, which are in the front of your upper legs.
leg extension training. Leg extensions were found to provide superior muscle growth in the re**us femoris
compared to squat training. Vastus lateralis tended to grow more in the distal parts (25% and 50% of femur length)
from squat training but grew more proximally (75% of femur length) from leg extensions

workout : leg press

The Leg Press Machine promotes leg development by isolating the muscles that comprise the leg.
This machine mainly engages the gluteal muscles, quadriceps, and hamstrings. The calves act as
supporting and stabilizing muscles throughout the movement. It also engages the gastrocnemius and the adductor magnus.
Squats and leg presses are complementary exercises. Because they work the same muscles (although with different emphasis)
it is a good idea to use balance to avoid overtraining.

leg workout : wide stance squats/ sumo squats with barbell

Barbell squats are the only exercise that directly strengthens your posterior chain muscles. These are the hamstrings,
the glutes, and the adductors (groin muscles). These muscles are responsible for producing what is called hip drive.
Taking a wide stance, about 140 percent of shoulder width, forces activation of the glute, hip and hamstring muscles.
There's a reason power lifters and bodybuilders regularly
incorporate these squats in their routines – they promote a more even muscle distribution throughout the body.

workout : leg press

The Leg Press Machine promotes leg development by isolating the muscles that comprise the leg.
This machine mainly engages the gluteal muscles, quadriceps, and hamstrings. The calves act as
supporting and stabilizing muscles throughout the movement. It also engages the gastrocnemius and the adductor magnus.
Squats and leg presses are complementary exercises. Because they work the same muscles (although with different emphasis)
it is a good idea to use balance to avoid overtraining.





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leg workout : wide stance squats/ sumo squats with barbell

Barbell squats are the only exercise that directly strengthens your posterior chain muscles. These are the hamstrings,
the glutes, and the adductors (groin muscles). These muscles are responsible for producing what is called hip drive.
Taking a wide stance, about 140 percent of shoulder width, forces activation of the glute, hip and hamstring muscles.
There's a reason power lifters and bodybuilders regularly
incorporate these squats in their routines – they promote a more even muscle distribution throughout the body.

Small movements can result in big gains, and the barbell shrug demonstrates this
perhaps better than any other exercise. Since the movement involved is so small,
you can load up a lot of weight on your bar, and all that weight means the strength
and power gains in your upper back will be considerable

The barbell front raise is a shoulder exercise used to target the front deltoids.
Use of the barbell can allow you to overload the muscles to a greater degree than one
may be capable of doing with dumbbells.

The shoulder muscle is made up of 3 heads – anterior deltoid, medial deltoid,
and posterior deltoid. The primary muscle worked in the Lateral Raise exercise is
the medial or middle deltoid. This is achieved by lifting the arms to the sides.
The lateral raise or side lateral raises are effective shoulder-strengthening exercises
that help tone your shoulder muscles and a part of the upper back muscles.
Lateral raise exercise targets the deltoid muscles and some trapezius fibers as well

Cable upright rows are an effective upper-body exercise designed to work muscle groups
throughout your arms, shoulders, and upper back. Some of the muscles targeted by the cable
upright row include your biceps, triceps, anterior deltoids (front delts), lateral deltoids
(side delts), and trapezius muscles
An upright row is an effective exercise to build strength in the shoulders and upper back.
It's a pull exercise, meaning you'll be pulling the weight toward you and targeting your
posterior chain, or the muscles on the backside of your body

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zigzag bar bicep curls

Half bicep curls can certainly build muscle, especially if you lift heavy, train intensely (i.e., close enough to muscular failure), and perform the exercise consistently.

They're also effective for honing in on specific regions of the biceps. For example,
the long head of the biceps is more active during the initial phase of a curl.

So by performing the bottom half of the rep only, you can shift more of the tension onto the outer muscle fibers of your biceps
just don't make the half bicep curl a primary arm exercise. It works well as a finishing movement to recruit the remaining muscle fibers
at the end of a workout however, it doesn't stimulate the biceps as much as a full rep curl

If you want to improve your strength in the contracted position rather than at the top or bottom half of the rep, then you can do iso curls instead

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😎love

zigzag bar bicep curls

Half bicep curls can certainly build muscle, especially if you lift heavy, train intensely (i.e., close enough to muscular failure), and perform the exercise consistently.

They're also effective for honing in on specific regions of the biceps. For example,
the long head of the biceps is more active during the initial phase of a curl.

So by performing the bottom half of the rep only, you can shift more of the tension onto the outer muscle fibers of your biceps
just don't make the half bicep curl a primary arm exercise. It works well as a finishing movement to recruit the remaining muscle fibers
at the end of a workout however, it doesn't stimulate the biceps as much as a full rep curl

If you want to improve your strength in the contracted position rather than at the top or bottom half of the rep, then you can do iso curls instead

⁣⁣⁣

😎love #

seated row

Seated row targets muscles in the upper back and the muscle covering the outside of the chest wall,
latissimus dorsi. It will tone and strengthen your upper body including the shoulders, which is necessary
for daily activities, as well as burn abdominal fat
A strong upper body improves posture, protects the shoulders and lowers the chances of injury.
The seated row is a weight-machine-based strength-training activity and is a great way to burn
calories and strengthen and define your muscles. It helps engage muscles of the core, glutes and thighs

**The muscles involved in the seated row include:

1)Latissimus dorsi (lats)-A broad, flat muscle that covers the middle and lower back

2)Rhomboids-Two pairs of muscles are located in the upper back between the two shoulder blades

3)Trapezius-Large pair or trapezoid-shaped muscles that extend longitudinally from the occipital bone
(present at the back of the skull) to the lower vertebra of the spine and connect with the scapula laterally.

4)Biceps brachii-A two-headed large muscle that runs between the shoulder and elbow on the front of the upper arm