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We continue to acquaint you with the power programs Kate Frederick. Turn the lesson to strengthen the muscles of the legs and shoulders Legs & Shoulders training series Slow & Heavy. Slow concentrated work with resistance will help you build a strong toned body.
Program description Slow & Heavy: Legs & Shoulders
Kate Friedrich has developed a series of strength training, Slow & Heavy for strengthening all muscle groups of the body. We have previously talked about the program Chest & Back (chest and back), which also was Slow & Heavy. In this series all classes are of the nature of power and run at a slow pace to the limit concentration. With workout Legs & Shoulders you will strengthen the muscles of the thighs, buttocks and shoulders. This is the perfect complex for those who want to get a sporty fit body.
The program lasts 1 hour, but it is divided into two 30 minute parts.
In the first half of the class, you will work on the muscles of the legs and buttocks. You are waiting for the following exercises:
- Forward lunges with dumbbells
- Squats
- Reverse lunges with dumbbells
- Lunges with a barbell
- Side lunges with dumbbells
- Squats with a dumbbell between your legs
- Lifting on socks
In the second half you have to perform exercises for the muscles of the shoulders:
- Lifting dumbbells in front of him
- Breeding dumbbell in hand
- The diversion of dumbbells in the slope
- Dumbbell bench press sitting
- Lifting dumbbells from a lying position parallel to the body
To run the program you will need a set of dumbbells and barbell exercises for legs. During the lessons closely follow the technique of performing exercises and be sure to concentrate on the musclesthat are utilized during the class. Slow exercises done not to facilitate training and to maximize throughput of the target muscles. The level of difficulty of the program depends on the weights of dumbbells and barbells.
The pros and cons of the program
Pros:
1. Program is Legs & Shoulders will especially appeal to those who want to pump up the buttocks and legs. Work dumbbells and a barbell will make your shape toned and elastic.
2. In the exercise presented a great poluchasovy complex for the shoulders, for which you will only need dumbbells.
3. You will learn all the basic exercises for these two muscle groups that will help you with self-training in the gym or at home.
4. The program is divided into two independent parts, 30 minutes each: separately for legs, separately for the shoulders.
5. Slow power working on the muscles will help you to work towards body tone and relief, not weight loss, as it usually happens with home workouts.
6. In the program there is no cardio, Legs & Shoulders – this is purely a power load. Will especially appeal to those who don’t like aerobic classes.
Cons:
1. Please note that some exercises, for example squats can increase the size of the hips.
2. You will need a rod and preferably some dumbbells of different weights.
Love strength training and want to build a beautiful muscular body? Kate Friedrich would be glad to help you with this. Her series of exercises, Slow & Heavy will help you work out all the major muscles of the body, making them durable, strong and toned.
See also: Top best workouts for girls at home