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Leg
Workout - Leg Exercise For Women
Leg Muscle Exercise For Females
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Whether you’re a big believer
in panty hose or not, nothing beats a great pair of
legs on a women’s physique. Cory Everson, Rachel
McLish, Raquel Welsh – they’ve all made
a bundle off them. "To turn your gams into gems,
try some of these leg exercises, designed to sprout
your stems into blossoming dandies.
Leg Muscle Exercises
Leg Presses
Lying down on the machine, place
your feet on the platform so that your feet are parallel
to each other and not pointed inward or outward. Allow
the weight to push your knees toward your torso. Stop
when your knees form a 90-degree angle. Reverse the
movement as you push with your legs, pushing your
torso away from the platform. As your legs begin to
straighten out, stop just short of your knees being
locked. Slowly let the weight bring your buttocks
down into the starting position. Try 3-4 sets of 10-12
reps.
Lunges
Place the barbell on your shoulders,
standing with your feet together. Have your back straight
and your eyes focused straight ahead. Step forward
with one leg, lowering your body into a lunge position,
making sure that your knee does not extend past your
toe. You knee should be bent in a 90-degree angle.
Slowly straighten your leg back up, coming out of
the lunge position, and returning to the starting
position. Rotate legs, doing 3 sets of 14-16 reps.
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- 34.3% increase in ten-rep max in full range of motion! (see above)
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Leg Extensions
Sitting in the machine, clasp your
ankles underneath the pads. As you slowly raise the
pads, squeeze out your quadraceps muscles, and stop
the motion when your knees are locked out in front
of you. Squeeze your quads for a two-count before
releasing, and beginning the negative portion of the
repetition. Allow your legs to slowly drop to the
starting position. Repeat the motion for 3 sets of
12-15 for an excellent tear.
Seated Leg Curls
For a great hamstring exercise,
sit in the machine with your heels resting on the
pad and your back pressed against the back of the
seat. Hold the handles in front of you for balance.
Then, slowly curl the pad downward, squeezing out
the hamstring muscles until your knees form a 90-degree
angle. Hold for a beat, then slowly allow the weight
to bring your legs back up into the starting position.
Try doing 12-14 reps for 3 sets.
Needless to say, it is important to stretch thoroughly
before each and every leg workout. Otherwise, you’ll
be leaving yourself susceptible to torn ligaments
and pulled muscles. Few injuries are as painful as
pulled hamstrings.
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Bowflex & Total Gym Home Gym |
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Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more. Click here for the BowFlex Ultimate 2 |
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Bowflex Revolution Home Gym
The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more Click here for the Bowflex Revolution |
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