Exercises to be performed under negative accentuated training

Exercises to be performed under negative accentuated training Continuing with the previous blog on 30-10-30 principle, today we will be detailing about how to use this principle for legs & chest workout: Barbell Squats: ​We shall discuss how to perform negative movements. Barbell squats usually impact muscle groups such as Gluteus Maximus, quadriceps, erectae spinae & hamstrings. How to do negative movement: 1) Load the bar with adequate amount of weights/resistance 2) Place the bar behind your neck across your trapezius muscles & hold the bar in your hands 3) Lift the bars from the hook & straighten your knees. Move back one step. Essentially take a squat position 4) Bend your knees & hips slowly 5) Descent gradually to half squats position in 10 seconds 6) Squat a little farther to three quarter level 7) Reach the bottom position in which your hamstring comes in contact with your calves in 20 seconds 8) Make turnaround from negative to positive & repeat 10 repetitions with 1 second for positive & 2 seconds for negative 9) After your last repetition, do the closing negative How to do closing negative: 1) Bend your knees & hips slowly 2) Hit the halfway mark in 10 seconds & three quarters at 15 seconds 3) Continue breathing freely 4) Hold the resistance off the bottom restraint bars in a deep squat position for 1 to 2 seconds. Barbell Bench Press:​ We will closely study how to do negative accentuated training for bench press. How to do negative movement: 1) Place the rod/bar with adequate resistance on the holder 2) Lie on your back on the bench. 3) Grab the bar with hands positioned slightly more than shoulder width apart 4) Lower the bar slowly inch by inch 5) Try to half way down at 10 seconds & three quarters down at 15 seconds 6) Make a turnaround from negative to positive & do 10 regular repetitions with 1 second for positive & 2 seconds & negative How to do closing negative:

1) After the last repetition, control the negative & lower the bar slowly inch by inch. 2) Be Halfway down at 10 seconds. 3) Do not let the resistance force the bar downward too fast. 4) Reach the bottom in 20 seconds. Next week, I shall share negative accentuated training steps for biceps & triceps. For getting your workout/diet curated, please sign up with us for our comprehensive range of fitness plans. # Negative accentuated training, 30-10-30 principle, legs workout, chest workout, barbell squats, barbell bench press, negative movement, workout, fitness, strength training, barbell workout