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Show PTL POSE BODY LANGUAGE Lower Body Strength By Abi Wright S now has started falling and its time to concentrate on lower body strength. Lower body strength training is critical to the foundation of many sports, particularly winter sports. Skiing, snowboarding, snowshoeing and crosscountry skiing are all very demanding of your lower body. Ifyou takethe time'to strength-train, you performance "i That's right, The Reebok Store is opening in Park City, and we're. looking Or our starting tineup. will improve, risk of months segment on upper body strength * pinsetaae 33 ¢ Work on one muscle group to fatigue and then go‘on to the next. Do not skip around. ¢ Use an amount of weight’ that allows with a knack for you to complete 10 to 12-repetitions of an exercise but is. enough -to: cause to muc service don't drop the ball on fatigue to continue without rest, : * You: may want to use a weight belt for lower back support. these opportunities: Associates Coordinator HOW MUCH & HOW OFTEN ¢ Train your lower body two Please Call Geno Smith, District Manager, at(888) 898-9028 X7750; or Fax Your Resume To 1997 Anterior Tibialis: Keeping your heel flex your foot toward your to three times per week, e Never train the same muscles two days in a row. Allow time for your muscles to (510) 803-8545. recover. * Start with two sets of each exercise and Reebok is an equal opportunity employer supporting diversity in all our business practice www.reebok.com progress to three sets. Set one: 12 reps. Set two: 10 reps. Set three: 8 reps. Increase the amount of weight slightly with each set (about 5 percent). GETTING PAGE 14 « OCTOBER Sts * Do not use momentum, never swing into a motion. ¢ Focus on the muscle that is working and use the motions to help your form. Full/Part-time Stock ns Calf Raises: Standing on a stair or platform with the-balls of your feet, so that your heels are in the air. Let your heel’ go down below the level of the stair ‘and then rise up onto your toes. You may do one foot at a time or together. on the ground, ¢ Never lock your joints. Sales sees Abi shows proper form on squats, far left, low back stretch, above, nw 7 training. Remember, modify this program to and lunges, below. suit your needs and abilities. Always consult , your doctor before, starting,a: new fitness larger muscles and then proceed to isolating strould not reach the floor. Push up to sea ing and go to the other leg. part of the musclé’‘or smaller muscles. program. If you're a team.player customer your injury will decrease and ‘you will increase your fitness level by becoming stronger and stimulating your metabolism. Strength training burns calories,.as well as stimulates your’overall metabolism through- . out the entire day. Strength training also helps to build bone mass and prevent osteoporosis. This program is designed for the beginning weight lifter. It compliments last STARTED e Always warm up by walking or doing BASIC LOWER-BODY PROGRAM Squats: Stand with your feet shouldersome mild cardiovascular exercise for about width apart, your toes are pointing for10 to 15 minutes. ward. Place the bar across your shoulders, * Always stretch after you warm up. Hold behind your head. Sit back, squat down. your stretches at least 20 seconds. Never bounce when you stretch. And feel free to ‘Do not bend at the waist. Keep your chest up and look up or straight ahead. Go down stretch between exercises and sets throughas far as is comfortable and return to a out your workout. i ¢ Drink plenty of water before, during standing position. Keep your abdominals tight and be careful of low-back strain. and after your workout. Wear a weight belt. * If you are unsure about an exercise, ask someone. All gyms should have staff able to Lunges: Dumbbells can be held in each answer questions. * Listen to your body. Never do an exer- hand, either at your sides or resting on your shoulders. With one foot, step forward, cise that hurts or feels uncomfortable. putting the pressure on the heel. Do not put pressure on your knee cap. Go down so that STRENGTH-TRAINING BASICS ¢ Start with an exercise that uses your your back knee comes toward the floor. It knee. You may add extra resistance by pressing down on the top of your foot with your hand Low Back Reach: Start.on your hands + and knees. Lift one hand your opposite leg. Reach out in opposite directions. Hold and switch sides. Remember to stretch when you are finished. Don't forget your upper body workout in last months issue. Have fun and stay strong. |
