To Your Health
September, 2007 (Vol. 01, Issue 09) |
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CALVES
Keep hands down at side, palms in.
STANDING CALF RAISE
Getting Started
1 Stand up straight with your feet hip-width apart and your toes pointed straight ahead.
2 Squeeze your glutes.
Keep knees straight, but not locked.
3 Hold a dumbbell in each hand hanging down at your sides, palms in.
Movement
4 Keep your knees straight and stiff, but not locked.
5 Raise up onto the balls of your feet, as high as possible, and hold for a second while flexing the calf muscles.
6 Return to the starting position in a slow, controlled manner.
Standing calf raises also can be performed one leg at a time.
HAMSTRINGS
STABILITY BALL LEG CURL
Getting Started
Keep legs fairly straight.
1 Lie on the floor with your heels on the stability ball and your arms at your hips.
2 Keep your legs fairly straight, and on an exhale, lift your hips up as high as you can (this works the lower back, glutes and hamstrings).
3 Keep your abs tight and activate your glutes (this will keep your legs from rolling off the ball).
Movement
Prevent hips from touching the floor.
4 Keep your hips in the air and then bend at the knees, bringing your feet up on top of the ball, and roll the ball in toward your glutes.
5 Reverse the sequence. Do not let your hips hit the floor; keep them in the air.
6 Repeat.
HAMSTRING CURL
Keep hips flush against bench.
Getting Started
1 Lie flat on your stomach.
2 Keep your hips flush against the bench.
3 Keep your abdominal muscles tight, with a natural arch in your spine.
Movement
Curl weight at a 90 degree angle.
4 In a controlled motion, curl the weight up to a 90 degree angle from the machine.
5 Stop where you feel comfortable (do not let your hips come up) and squeeze your glutes.
6 In a controlled motion, lower the weight, stopping just before your knees are straight, and reverse the motion back up.
Good luck, and enjoy your workout! Next month, we'll focus on firming and toning the back and shoulders.
Chelsea Cooper, MPA, CPT, is certified by the National Academy of Sports Medicine as a personal trainer, performance enhancement specialist, and rehab and exercise specialist. To learn more, visit www.trainwithchelsea.com.
