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Leg training – addrunning and other exercises
Adding running and other selected workoutoptions to your workouts will specificallyshape your legs.
1. Steady running
If your goals are toned and shapely legs andto improve your fitness and stamina then getyour trainers on and head out for some longsteady runs – running will burn calories andbuild strong lean legs. The pace will targetyour slow twitch (endurance) fibres andincrease their oxygen processing ability.
2. Sprints and faster running
If your goal is to build shapely legs with gooddefinition, try some sprint training, plyometrics(jumping and leaping type exercises) or studiocycling, as these will fire up your fast twitchmuscle fibres which will hypertrophy (increasein size) to give you athletic legs.
The workout
Pay attention throughout the exercises: useslow, controlled movements and focus on themuscle groups working – for example, for theknee raise (exercise 1) focus on the glutes inyour standing leg, as they will be working hardto stabilise your pelvis.
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ultra-FIT
APRIL/MAY 2010
th warm-up
With spring finally here and summer approaching, now’s the time to get to workon your legs, as you ease them out of hibernation from under track pants andleggings! The workout involves some great yoga and Pilates moves, to work onyour balance and stability, as well as the deep core muscles of your hips, torsoand pelvis, whilst of course shaping great legs.
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Stand tall, inhale and stretch your arms upbeside your ears
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Exhale, lean forward and bend your knees as you swing your arms back behind your bottom
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Inhale and stretch up tall 
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Repeat, breathing deeply for 1 – 2 minutes
ski warm up
Targets:
all the musclesinvolved in the workout 
legs!
Get Great
By
Caroline Sandry
Photography
Neil Francome
 
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APRIL/MAY 2010
ultra-FIT
1:Kn Rai
Targets:
stability, ankles, hips, glutes and thighs
2:Kn Pump
Targets:
hips, glutes and hamstrings
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Stand on a step with feet hip-width apart, holding a dumbbell in each hand, elbows bent, palms facing in.
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Shift your weight onto your right leg, and step back into a reverse lunge with the left leg, simultaneously lifting the left dumbbell forward as in the photo.
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Keep both knees at right angles – don’t let front knee pass in front of toes.
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Drive the left leg up towards your chest as you raise your right arm
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Perform 15 reps moving smoothly from one position to the next 
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Repeat on the other side
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Stand on your right leg, draw your right knee cap up and squeeze your right glute. Keep your hips level 
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Bring your hands out in front of you at shoulder-height 
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Raise your left knee in front of you, lower without touching the floor 
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Repeat 15 times on each leg
thxrci
 
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ultra-FIT
APRIL/MAY 2010
4: Yoa ‘Utkataana’(Awkward Po) sri
Targets:
quads, glutes, core and shoulders
1.
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Stand with feet slightly apart and parallel 
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Raise your arms out in front of you at shoulder height, palms down and arms strong
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Sit down in an imaginary chair, keeping your heels downand shoulders away from your ears
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Hold this position and breathe steadily for 30-60sec
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Slowly return to standing
 2.
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Now rise up on onto tiptoes – heels as high as possible
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 Again, sink down into the seated position thighs parallel tothe floor 
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Keep your shoulders away from your ears and your arms strong
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Hold steady and breath keeping heels high for 30-45sec.(Performing this series without your trainers will make work  your feet and ankles work harder)
3:Onanda Hafsquat
Targets:
quads, glutesand hamstrings
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Stand on step with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in.
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Squat until thighs are near parallel to floor, keeping knees behind toes and back straight.
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Rise halfway and hold for 2sec before lowering back into full squat.
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Return to start – this is 1 rep
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Perform 15 reps.
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