Muscleology: Quad Training With Shandi Carline!

Welcome to Muscleologyâ„¢ and the latest quad workout with special guest, Shandi Carline. This segment will give you some great information that will help or even change your existing workout. Try it out!

Natural Muscle, November 2006 Natural Muscle Magazine: November 2006.

The November issue of Natural Muscle is now available. This issue will showcase quad training, surviving the downtimes, great home workouts and much more! Check it out!

Download the November 2006 Issue (PDF Format):

    November 2006. PDF (5.8 MB)


Shandi Carline

Shandi Carline Current workout Schedule is:

You can contact Shandi at: shandicarline@yahoo.com

In this kinesiology segment, we are taking a look at Shandi's Quad routine and different muscles in the lower body region. This segment will give you some great information that will help or even change your existing workout.

The exercises that we will cover are as follows:

  1. Leg Extensions
  2. Smith Machine Lunges
  3. Ball Squats
  4. Hack Squats

In these different exercises, we will cover muscles that are emphasized, execution, form, muscelology, and the anatomy of each exercise. Remember to always start out light and slow when attempting any exercises in these articles.

Always consult a professional trainer if you are having any problems performing these exercises. Always remember to stay tight and strict in all your movements, and train with good mental focus.

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Click Image To Enlarge.
Consult A Professional Trainer If You Are Having Problems.

Until next issue's training segment, make time for your health & fitness goals. Always be Consistent, Incorporate New Ideas, and stay Committed to make changes to your Mind, Body, and Spirit.

Train with Heart and Train Desire.
GOD BLESS


I. Feet Together Leg Extensions:

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Feet Together Leg Extensions.
Video: Windows Media - MPEG - Video iPod

Emphasized Muscles:

    Heavy Use: Vastus medialis,Vastus intermedius, Rectus femoris,Vastus lateralis

Muscle Position & Execution:

  • Start off low back and butt tight against the seat
  • Feet should be touching each other
  • Curl your legs up using the front of your legs (keep your butt in the seat)
  • Step-1 Step Flex legs to the top position
  • Step 2- At the top position flex your leg for 2 seconds
  • Step 3-Lower weight to controlled fashion and slightly pause at the bottom of each movement

Tips & Form:

  • Always start with a weight light enough to control
  • Use the front of your legs in a controlled fashion
  • Do not lift your butt up out of the seat during your set
  • Use slow and controlled movements when coming to the top of the movement
  • Try not to not to over flex at the top of the movement

MuscleologyTM:

    The four quadriceps muscles primary action is to extend the knee-joint and causes the thigh to move away from the shin.

Muscle Anatomy:

    Located on the front of the thigh, the quadriceps muscles consists of the Vastus medialis, Vastus intermedius, Rectus femoris,Vastus lateralis. The Vastus medialis is located on the inside lower thigh, Vastus intermedius is the deepest of the muscle group and is located in middle upper portion of the quad, Rectus femoris lies on top of the intermedius in the middle-upper thigh, Vastus lateralis is located on the outside of the thigh and gives the quad it's sweeping appearance.


II. Smith Machine Lunges:

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Click Image To Enlarge.
Smith Machine Lunges.
Video: (Shown Without Smith) Windows Media - Real Player

Muscle Position & Execution:

  • Start with one leg forward and one leg back
  • Start with knee slightly bent in the forward position
  • Squat down bending both the front and your back leg
  • Come to the bottom of the movement controlling the weight
  • Push up with the front leg using the back leg to guide you
  • At the top of movement squeeze the glute muscle on your back leg

Tips & Form:

  • Very important to use a weight that is not too heavy
  • Keep your both legs tight at all times during the movement
  • Do reps in a controlled fashion, Do not bounce at the top or bottom
  • Do high reps with controlled movements

MuscleologyTM:

    The four quadriceps muscles primary action is to extend the knee-joint and causes the thigh to move away from the shin.

Muscle Anatomy:

    Located on the front of the thigh, the quadriceps muscles consists of the Vastus medialis, Vastus intermedius, Rectus femoris,Vastus lateralis. The Vastus medialis is located on the inside lower thigh, Vastus intermedius is the deepest of the muscle group and is located in middle upper portion of the quad, Rectus femoris lies on top of the intermedius in the middle-upper thigh, Vastus lateralis is located on the outside of the thigh and gives the quad it's sweeping appearance.


III. Ball Squats:

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Click Image To Enlarge.
Ball Squats.
Video: (Shown Without Ball) Windows Media - MPEG - Video iPod

Muscle Position & Execution:

  • Stand with your feet together and toes elevated on a plate
  • Keep the bar in the of your trap muscle so it do not hurt your neck
  • Squat down keeping your knees together
  • Squat down until you feel the ball touch you butt (NO BOUNCING)
  • Do not sit on the ball
  • Press the weight up using you glute and leg muscles

Tips & Form:

  • These should be done at a moderate tempo
  • Keep your chest out and your shoulders back
  • Keep your hands more the shoulder width apart
  • Keep torso tight and shoulders square
  • Always use one fluid motion throughout movement- NO BOUNCING


IV. Hack Squats:

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Click Image To Enlarge.
Hack Squats.
Video: Windows Media - MPEG - Video iPod

Muscle Position & Execution:

  • Start off with shoulders on the pads & knees bent
  • Feet can be close together or shoulder width
  • Make sure your back and shoulders are back against the machine
  • Press up and move both handles out
  • Squat down in a controlled fashion, slight pause at the bottom
  • Repeat Movement

Tips & Form:

  • Squeeze the legs and butt tight at the top of each rep
  • Keep your knees slightly bent at the top when you are in the starting position
  • Use a nice controlled fluid movement on each rep & do not go to deep
  • Always keep your feet flat on the floor & keep pressure on the whole foot

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References:

  1. Franis, P. Applied Anatomy and Kinesiology. Supplemental materials. (San Diego: KB Books,1999)

  2. Gray, Henry, F.R.S. Anatomy Descriptive and Surgical, 15th ed. (New York: Barnes & Noble,1995), 401 to 406

  3. Greene, Paul. Kinesiology: Movement in the context of activity (St. Louis: Mosby, 1999)

  4. Rasch, P.J. Kinesiology and Applied Anatomy, 7th ed. (Lea and Febiger, 1993)

  5. Abcnews.go.com

Reprinted with permission from Natural Muscle Magazine.

Photo's by Axisdzn.com

Natural Muscle, November 2006 Natural Muscle Magazine: November 2006.

The November issue of Natural Muscle is now available. This issue will showcase quad training, surviving the downtimes, great home workouts and much more! Check it out!

Download the November 2006 Issue (PDF Format):

    November 2006. PDF (5.8 MB)