compound or isolation movements for power, stability, and explosiveness. скачать в хорошем качестве

compound or isolation movements for power, stability, and explosiveness.

These are compound or isolation movements, so some target specific areas while others engage multiple groups for power, stability, and explosiveness. Smith Machine Squats This is a guided squat variation that primarily targets the lower body, with emphasis on the quads due to the fixed bar path and often more upright torso. • Primary muscles: Quadriceps (front thighs, including vastus lateralis, medialis, intermedius, and rectus femoris) • Secondary muscles: Glutes (gluteus maximus), hamstrings, adductors (inner thighs), calves (gastrocnemius), lower back (erector spinae), and core for stability It places greater emphasis on the quads compared to free-weight barbell squats. Leg Extensions This is a classic isolation exercise performed on a machine, focusing solely on knee extension. • Primary muscles: Quadriceps (especially the rectus femoris, but also hits the vastus lateralis, medialis, and intermedius) • Secondary muscles: Minimal involvement from other groups (it’s highly isolated to the quads, with little to no glute, hamstring, or core recruitment) Great for targeting the front thigh without assistance from other muscles. Kettlebell Swings This explosive hip-hinge movement is a full-body powerhouse, heavily emphasizing the posterior chain (backside of the body) through powerful hip extension. • Primary muscles: Glutes, hamstrings, lower back (erector spinae) • Secondary muscles: Quadriceps, core (abs and obliques for stability), calves, upper back (trapezius, rhomboids, lats), shoulders (posterior deltoids), and forearms (grip) It builds power, cardiovascular endurance, and posterior chain strength. Partner Medicine Ball Squat Throws (or Partner Squat and Toss) This dynamic, explosive partner exercise combines a squat with a throwing/catching motion (often a chest pass or overhead/underhand toss), adding power and coordination. • Primary muscles: Quadriceps, glutes, hamstrings (from the squat and explosive drive) • Secondary muscles: Core (for stability during the throw and catch), shoulders (deltoids for tossing), triceps (extension during throw), upper back, and calves The explosive throw recruits full-body power, with emphasis on lower-body drive similar to a squat or jump, plus upper-body involvement for the toss/catch. These exercises together provide excellent lower-body coverage: heavy quad focus (Smith squats + leg extensions), posterior chain power (kettlebell swings), and explosive full-body integration (medicine ball throws). If you’re building a leg or lower-body routine, this combo hits quads, glutes, hamstrings, and supporting muscles effectively! Let me know if you’d like variations or a sample workout.