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Mega Leg Moves – Total Gym Pulse



FOLLOWING THE CHALLENGE

It's time to challenge yourself in the spring and get real fitness outcomes. Get stronger, leaner, and work better with my Mega Moves Workout Series. It's simple but challenging, and a workout that you can change with a variety of exercises along with a different incline, a different pace, or additional resistance in your Total Gym.

REVIEW OF THE MEGA MOVES METHOD

Knowing how to master the method and apply it to your Total Gym will tell you the difference in your training and the results you ultimately achieve.

The amount of power used is based on your own body weight and the slope of your Total Gym. Determining the right slope for each exercise is based on your current strength level and a setting that you can maintain for a period of time. Some exercises may require more resistance / incline, others less. As a rule:

  • Exercise to perfect the exercise form
  • Work on the stability of the core to precisely execute the movement.
  • If necessary, make adjustments to body positioning or overall tilt of the gym.
  • Striking exercises are more difficult as they promote instability and endurance. Your smaller muscles will ignite to stabilize you during the exercises … and this is a mega challenge!

    Looking back from Blog 1

    (insert link here live) lists the important concepts to consider when performing the Mega Moves workouts in your Total Gym.

    1. Slow pace
    2. Static hold
    3. Cymbals pinch & Engage Core
    4. Correct shoulder alignment in planks
    5. Correct knee alignment in lunges / squats
    6. Intensity levels: Total incline in gym for decline

    Make sure That you've reviewed and understood the concept for this type of training method before testing it on your Total Gym. This has all been explained in Blog 1 / Part 1. If you missed it, do not worry!

    CLICK HERE to fully understand and learn the "Mega Moves" method for this series.

    MEGA MOVES-TRAINING: LEGS

    Get your body ready for the warmer weather and feel like a red carpet with these mega-moves in your Total Gym.

    GEAR:

  • No shoes required! This type of workout is usually done barefoot.
  • The use of adhesive socks helps prevent slippage, but is not required.
  • NOTES:

    • The training is done in a timed cycle, NOT in repetitions.
    • Dynamic Warm up your muscles and then proceed directly to the Mega Leg Circuit.
    • Perform each exercise on one side slowly for 60-90 seconds, then repeat the second sentence on the other side in the same mansion. This is considered 2 complete sentences.
    • Make as much time as possible. It is not a race.
    • Selection of time intervals:

    • 60 seconds / exercise = 5 minutes on one side
    • 90 seconds / exercise = about 8 minutes on one side
    • Start with 60 seconds if you need a challenge or have more time, make 90 second intervals.
    • The total training time with warm-up, 4 complete sets, at 60 seconds / workout takes about 30 minutes. Add 2 extra complete sentences if you have more time for a 40-minute workout, or use the 90-second interval formula … you decide!
    • Always adjust the incline of the Total Gym to your strength level.
    • Now we are on our way!

    TIP:
    I suggest printing this exercise out or writing it on a blackboard so you know which exercise comes next and it runs smoothly for the specified intervals.

    IMPORTANT:
    The exercises are titled both with the name of the "Megaformer" and with the name of the "Total Gym".

    REQUIRED ACCESSORIES:

  • Squat Stand
  • Cable
  • Timer for each exercise KEY:
    TG = Total Gym
    GB = Gliding Board

    WARM-UP

    Time: 5 min.
    Set timer and start!

    Minute 1:

    Squats (30 sec.)

  • In order to perform the full range of movement of squats, you must rely on the GB.
  • Right leg lunges (30 sec.) [19659040] Place one foot on GB to perform all lunges.

    . 2 Minute:

    Squats (30 sec.)
    Left leg lunges (30 sec.)

    3. Minute:

    ] Tilt plank (60 sec.)

  • Modification: Lower knee to GB or ground and hold a plank
  • 4. Minute:

    Plie Squats (60 sec.)

  • Span on GB and exercise the full range of motion Squats
  • Minute 5:

    Forearm Boards (60 sec.)
    Advanced: Forearm Jumpers [19659052] MEGA LEG MOVEMENTS

    Approx. 20 min.
    Time: 60-90 seconds / Exercise

    1. & # 39; Sliding & # 39; [TG: Reverse Lunge & Repeaters]

    Aim: Tightening of the thighs for a slim look
    Aims: Thighs, glutes, thighs, ankle stability, body balance
    Incline: The higher the incline, the heavier the workload in the legs to control the GB's splints high.

  • When looking away from the vertical column, place one foot on the lower base and the other foot on the bottom of the GB in split leg position.
  • Looking for something to maintain balance and stability When you sink into a deep lunge, push the GB onto the rails.
  • This exercise can be divided into 30-second back lunge followed by 30-second repeaters for variety.
  • All repetitions are performed on the entire sentence on one page.
  • Control the GB in both directions and repeat the exercise for the desired time.
  • . 2 & # 39; lateral lunge & # 39; [TG: Lateral Lunge / Single Leg Squat]

    Aim: Tightening, Tightening and Tightening Thighs and Inner Thighs
    Aims: Thighs, Buttocks, Thighs, Ankle Stability, Balance of Core
    Incline: The higher the slope, the harder the resistance of the supporting leg to control GB over the rails and the greater flexibility required for the extended leg of the GB.

  • Stand on the underside, pointing to one side.
  • Place one foot parallel to the underside of the floor and place the other one foot apart on the bottom of the GB.
  • Hold the GB leg straight while the support leg is flexing.
  • Be sure to keep your upper body stretched, recline your hips, and keep your knees in line with your big and little toes.
  • This exercise can be divided into 30-second reverse lunges followed by 30-second repeaters to improve variety.
  • Find something to maintain full control and balance.
  • are executed on one page for the entire sentence.
  • Repeat this movement sl only for the desired time.
  • . 3 & # 39; Super Lung & # 39; [TG: Kneeling High Lunge with iso curl]

    Aim: Tightening and strengthening of smooth legs, Nuclear force
    Objectives: Buttock, thigh, oblique, hip and shoulder stability
    Incline: The higher the incline, the harder the strain on the legs and arms, Core & balance.

  • Connecting Cables
  • Take the cables facing each vertical column in each hand and anchor them down to take a half-kneeling position on the GB.

    NOTE: Core strength is required for this position & stabilization. I suggest using a lower grade to accommodate the challenge of balance before increasing the grade.

  • When you have reached equilibrium, raise the knee to hover from the GB to a fall position.
  • At the same time, pull on the cables as you stand a few inches higher, then return to the floating lunge and repeat the process.

    Perform a front lunge with no cables connected to improve balance, trunk control, and ankle stability. This is done by pointing to the vertical column and laying one foot flat on the GB and laying the other foot on the floor with the heel raised (Lunge position). Perform a front lunge by opening and closing the GB.

  • All repetitions are performed on the entire sentence on one page.
  • Repeat this movement slowly for the desired time.
  • . 4 "Scrambled Eggs" [TG: Cable Arcs]

    Aim: Strengthens and lifts the prey and the outer thigh, core strength
    Objectives: buttocks, thighs, oblique, hip and shoulder stability
    Gradient: The higher the incline, the harder the workload

  • Connected Cables
  • Point to the vertical column. Lay a cable one foot and carefully secure the GB in quadruple position.
  • Keep the leg straight as it spreads to the side and back.
  • All repetitions are performed on the entire sentence on one page. [19659003] Repeat this movement slowly, keeping the leg straight and in the work area for the desired time.
  • . 5 # Donkey Kicks & # 39; [TG: Cable Kick Backs]

    Objective: Booty Lifter, Shaper, Sculptor & Strengther
    Objectives: Hamstring, buttocks, slant, hip and shoulder stability
    Incline: The higher the incline, the harder the workload

  • in the same set # 4.
  • Bend your knee to the same arm and slowly stretch it back.
  • All repetitions are performed on one page for the entire set.
  • Repeat this movement slowly for the desired time.
  • . 6 Plank Hold

    Objective: This is an active rest and the time to prepare the entire sequence on the other side!

  • Disconnect Cable
  • Hold a plank on your GB or on the floor for 90 seconds.
  • Take a break if necessary and return vigorously until the time runs out. If you feel lower back pain; rest, stretch, regroup, and check your shape to keep your abs busy and not your lower back.
  • * REPEAT THE WHOLE SEQUENCE ON THE OTHER SIDE IN THE SAME MANOR. *

    to see how these Mega Leg Moves run in your Total Gym *.

    Send the extra push and get the mood to get started!

    Look forward to the next Mega Core Moves training in the series!

    Best,
    Maria
    www.groovysweatstore.com
    @GROOVYSWEAt


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