文章基本信息

标题：Lean legs & hams: legendary legs are just five exercises away
作者：Rebecca Thomas
期刊名称：American Fitness
印刷版ISSN：0893-5238
出版年度：1991
卷号：July-August 1991
出版社：Aerobics and Fitness Association of America

Lean legs & hams: legendary legs are just five exercises away

Rebecca Thomas

SQUATS

To tone glutes, quads and hamstrings, stand in front of a chair as though you were going to sit down. Bend at the ankle, knee and hip joints until your hips come just above the chair. Stretch arms forward at shoulder level as you lower hips. Return to standing position as you bring arms back to sides. Repeat 16-32 times.

Upon last repetition, remain in squatting position. Reach arms behind you and lightly rest hands on chair. Lift and lower buttocks in a small range of motion 16-32 times.

Tips: To strengthen the buttocks, keep weight in heels throughout this series. Never lower hips past knees to avoid knee problems.

INNER THIGH

SQUEEZE

Sit on floor with legs extended and ankles touching legs of a chair. While pressing ankles against chair legs, squeeze and hold, contracting inner thigh muscles as though trying to close legs. Hold for a count of five and relax. Repeat 10 times.

STANDING QUAD AND

HIP FLEXOR

To strengthen the front of the thigh, tie a dynaband around ankles with feet about eight inches apart. Standing with left hand against a wall for balance, lift right knee up to hip level, hold for a count of three, then lower. Repeat 8-16 times.

Lift right knee then straighten and bend. Repeat 8-16 times.

Repeat both exercises on left leg.

OUTER

THIGH WALK

Loop dynaband around both legs below the knee. Starting on the right leg, take four side steps to the right and then reverse by taking four side steps to the left.

Repeat three times to right and left. Keep abdominals lifted and a slight pelvic tilt throughout exercise.

STANDING

HAMSTRING

To strengthen the back of the thigh, tie dynaband around ankles. Face a wall and rest hands on it for balance. While bending right knee, bring right heel toward right buttock. Straighten right leg. Repeat 8-16 times.

Repeat exercise on left leg.

Rebecca Thomas is co-owner of Molly Fox Exercise Studios in New York City.