Contributed By Sandy | Published: Jun 27, 2005
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It is never too late in life to tone up your legs. To make your body
change, you have to stress it. Beginners should start out with only
floor exercises and gradually advance their workouts. After doing floor
exercises for a time, you will want to add weights to your training and
begin to do stand-up exercises. The standing, weight-bearing exercises
are more difficult because you are using gravity and balancing. This
forces you to stabilize your torso. In addition, it is important to
note when doing weight-bearing exercises, leave at least one day
between exercise sessions. This gives the muscle tissue a chance to
recover.
Squats and lunges are the two best exercises for the legs.
They work every part of the leg. You can do lunges by stepping either
backward or forward - or both! Some feel stepping backward allows one
to keep better form. Do whichever feels most comfortable to you.
Other great exercises for legs are step-ups. For the step-up, you step
up onto a platform while holding weights. Step-ups work the quadriceps,
the front of the thigh and gluteus maximus (the butt). Flexibility
exercises are also excellent for the legs. They give the leg muscle a
nicer looking line. After you have finished a leg workout or between
exercises, do a stretching exercise. In addition, yoga is fantastic for
stretching and gently strengthening the muscles.
To keep results coming, one needs to vary their exercises
every three to four weeks to stimulate the exerciser mentally and give
them a boost physically. Such changes could include switching to a new
exercise or using more weight and fewer repetitions.
It is important to learn and practice proper form in all your
exercises, especially those using free weights. If you do an exercise
incorrectly, you can cause undue strain somewhere else, particularly in
your lower back. You want to avoid this.
For beginners, start with non-weight-bearing exercises on the
floor such as leg raises on the floor. Do four to six different
exercises, two sets of each exercise and 10 to 12 repetitions per set.
You may then progress to weight-bearing exercises standing up. When you
are more advanced, do five to ten exercises, three to five sets of each
exercise and 12 t o20 repetitions. As you gain strength, you can add
more weight.
The following exercises are ideal for both beginners and
veterans. Simply adapt the workout to your needs. Perform each exercise
the appropriate number of reps for desired effect without rests. After
the lunge, sissy squat and lying adductor raise exercises are complete,
rest 30 seconds. Repeat the supersets two more times with a 30-second
rest between.
Lunge -- Begin by grasping two dumbbells
and allow them to hang down by your sides. Take a long stride forward
with your right leg and raise your left heel so your left foot is on
its toes. Keeping your shoulders back and chin up, slowly lower your
body by flexing your right knee and hip, continuing your descent until
your left knee is almost in contact with the floor. Reverse direction
by forcibly extending the right hip and knee until you return to the
start position. After performing the desired number of reps, repeat the
process on your left leg.
Sissy Squat -- Begin by taking a shoulder-width
stance. Grasp an incline bench with one hand and rise onto your toes.
In one motion, slowly slant your torso back, bend your knees and lower
your body downward. Thrust your knees forward as you descend and lean
back until your torso is almost parallel with the floor. Then, reverse
direction and rise upward until you reach the starting position.
Lying Adductor Raise -- Begin by lying down on your
right side. Bring your left leg over your right leg, keeping it bent at
a 90-degree angle with your left foot planted firmly on the floor.
Keeping your right leg straight, slowly raise it as high as possible.
Contract your inner thigh and return to the start position. After
finishing the desired number of repetitions, turn over and repeat the
process on your left. For added intensity, strap on ankle weights.
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