30972146-get-great-legs.pdf

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Leg #!aining ( add!$nning and o#he! e%e!ci"e"Addi#g #i#g a#d $he& 'eeced +$&$$%i$#' $ -$& +$&$' +i '%ecifica-'ha%e -$& eg'.

1. S#ead& !$nningIf -$& g$a' a&e $#ed a#d 'ha%e- eg' a#d$ i"%&$*e -$& fi#e'' a#d 'a"i#a he# ge-$& &ai#e&' $# a#d head $ f$& '$"e $#g'ead- ' #i#g +i b ca$&ie' a#d

bid '&$#g ea# eg'. The %ace +i a&ge-$& '$+ +ich (e#d&a#ce) fib&e' a#di#c&ea'e hei& $-ge# %&$ce''i#g abii-.

2. S!in#" and fa"#e! !$nningIf -$& g$a i' $ bid 'ha%e- eg' +ih g$$ddefi#ii$#, &- '$"e '%&i# &ai#i#g, %-$"e&ic'(j"%i#g a#d ea%i#g -%e ee&ci'e') $& 'di$c-ci#g, a' he'e +i fi&e % -$& fa' +ich"'ce fib&e' +hich +i h-%e&&$%h- (i#c&ea'ei# 'ie) $ gi*e -$ aheic eg'.

The wo!ko$#Pa- ae#i$# h&$gh$ he ee&ci'e': 'e'$+, c$#&$ed "$*e"e#' a#d f$c' $# he"'ce g&$%' +$&i#g f$& ea"%e, f$& he#ee &ai'e (ee&ci'e 1) f$c' $# he ge' i#-$& 'a#di#g eg, a' he- +i be +$&i#g ha&d$ 'abii'e -$& %e*i'.

22

FITN

eSS

$l#!a-FIT APRIL/MAY 2010

,.a*%-

Wih '%&i#g fi#a- he&e a#d '""e& a%%&$achi#g, #$+' he i"e $ ge $ +$&

$# -$& eg', a' -$ ea'e he" $ $f hibeai$# f&$" #de& &ac %a#' a#d

eggi#g'! The +$&$ i#*$*e' '$"e g&ea -$ga a#d Piae' "$*e', $ +$& $#

-$& baa#ce a#d 'abii-, a' +e a' he dee% c$&e "'ce' $f -$& hi%', $&'$

a#d %e*i', +hi' $f c$&'e 'ha%i#g g&ea eg'.

Sad a&&, $#a& adc# / a' /*b$d / a

E#a&, &a !ad adbd / % a /$" / a' bac%

b#$d / b' I#a& ad c# /* a&& R*a, ba#$" d*&

! 1 7 2 '$/

s#" .a*% Targets: all the musclesinvolved in the workout

legs!Ge G&eaB-Ca!oline Sand!& Ph$$g&a%h-Neil F!ancome


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23

wom

eN'S

FITNeSS

APRIL/MAY 2010 $l#!a-FIT

1: K& Ra"+Targets: stability, ankles, hips, glutes and thighs

2: K& P%Targets: hips, glutes and hamstrings

Sad a * $# ! #$*-$d# a*a, #&d$" a d/'bb&& $ ac# #ad, &b b, *a&' !ac$" $. S#$! / $"# / $"# &", ad * bac% $ a &/" $# # &! &", $'/&a/&

&$!$" # &! d/'bb&& !ad a $ # *#. K* b# % a $"# a"& 7 d & ! % *a $ ! ! . D$ # &! &" /* ad / c# a / a$ / $"# a' P!' 15 * '$" '#& !' *$$ # R*a # # $d

Sad / $"# &", da / $"# % ca* /* ad +/ /$"# "&/. K* / #$* &&

B$" / #ad / $ ! ! / a #/&d-#$"# Ra$ / &! % $ ! ! /, & $#/ /c#$" # !& R*a 15 $' ac# &"

,/*c"++


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24

FITN

eSS

$l#!a-FIT APRIL/MAY 2010

4:Y'a 0U,#a,a+a&a

(A.#.a*d P'+) s*"+Targets: quads, glutes, core and shoulders

1.

Sad $# ! &$"#& a*a ad *aa&&& Ra$ / a' / $ ! ! / a #/&d #$"#,

*a&' d ad a' " S$ d $ a $'a"$a c#a$, %*$" / #& d

ad #/&d aa !' / a H&d #$ *$$ ad ba# ad$& ! 30-60c S&& / ad$"

2.

N $ /* $* 7 #& a #$"# a *$b& A"a$, $% d $ # ad *$$ #$"# *aa&&&

# !& K* / #/&d aa !' / a ad / a' " H&d ad ad ba# %*$" #& #$"# ! 30-45c.(P!'$" #$ $ $#/ / a$ $&& 'a% %

/ ! ad a%& % #ad)

3:O&a&da Ha$fsa,Targets:quads, glutesand hamstrings

Sad * $# ! #/&d-$d# a*a, #&d$" a d/'bb&& $ ac# #ad, a' b $d, *a&' !ac$" $. S+/a /$& #$"# a a *aa&&& !&, %*$" % b#$d ad bac% a$"#. R$ #a&!a ad #&d ! 2c b! &$" bac% $ !/&& +/a. R/ a 7 #$ $ 1 * P!' 15 *.


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25

wom

eN'S

FITNeSS

APRIL/MAY 2010 $l#!a-FIT

6: P"$a,+ +"d $ $"f,+Targets: hips, legs and bottom

7: sc"++'*+Targets: hip flexors, quads and core

L$ / bac% $# b# % da $ /c# ad / #ad /*

Sa$"# &" /* ad # c$&$" adc$ # # ad # !&. Y/ #ad#/&d "/$d / * &" - d */&& a #$ $&&d/c # !! $ # #$* !&

E#a& a / c$ &" a*a, $#a&$" +/$c%&

b ac# '' K* / &" a$"# ad !/&& dd ad

/ *$ $ /a& # !& ( ac#d) R*a 20 c$

L$ / $"# $d $# / bd /**d / &b (&b d$c&ba# #/&d ad #ad ad #/&d &$!d aa !' # !&)

K* / a$ $&& a / &$! ad & / &! &" 15 $' K* / &" /*, ad c$c& 10 $' ac# a R*a $# $"# &"

Sad $# / a' c#d /* b$d / a Ta% a b$" * !ad $# / $"# &" a /

$'/&a/& c# / a' /* ad !adad a% / &! &" / ad /* b#$d /,#$"$" a / #$* & / bd

C$/ $'/&a/& c#$" a' !ad ad&" bac% a / b$" / bd *aa&&& # !&

K* / ad$" &" a$"# ad / +/ad

d ! /** H&d ad ! /* 30c, ''b ba# R*a # # $d

5:Y'a 0T$ada&da+a&a(Ba$a&c"& s,"c# P'+)Targets: back, glutes, hamstrings, core and shoulders

30972146-get-great-legs.pdf

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