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Show HOLIDAY BODY /JANUARY- 1997 LANGUAGE How to Get Ski Legs By Abi Wright weight on The back the heel of the front foot. foot should not bear any weight, it is for balance only. Sit back with weight on the front heel. Do not To ski well and have fun doing it, it’s important to have strong, flexible legs. Leg strength and flexibility also helps avoid injury. Here are some basic guidelines for leg strength exercises as well as stretches to increase the flexibility in your lower body joints. bend at the dumbbell in waist. You each hand may hold if desired. a If you do hold weights, hold them down at your sides. Do three to four sets on each leg. Sled machine: Three to four sets — use enough weight so at the end of a set of 10 repetitions you are really feeling it. Getting Started 1 - Always warm up slowly with a light cardio-vascular workout to make sure your muscles are warm before you stretch 2 - Always stretch before and after your workout. It’s also a good idea to stretch during your strength training between sets and exercises 3 - Always lift within a comfortable range of intensity. If some motion or exercise does not feel good, don’t do drop your buttocks below your kneelevel. Do not bend at the waist. A weight belt may help give your torso stability. Do not use excessive weight. These are effective using no weight at all. One-legged squats: place one foot behind you on a bench or step that is about knee-level. Keep your body it Leg Strength Exercises Squats: do three to four set of 10 repetitions each. Place a straight bar (optional) with or without weight on your shoulders behind your head. Sit back with your weight on your heels, as if you were sitting down. Do not Quadriceps stretch: Lying on the floor on your side, bend your top leg so that your top hand can hold your ankle behind your buttocks. While holding the ankle, roll onto your stom- ach. Switch sides. Muscles Below Your Knees It's The fitness center that has been shaping up Salt Lake for over 17 years is now open at Kimball Junction. fe important in skiing and your gastronemeus. | BODYTECH et * * * * * * * * * Now balls The front has of your feet, then lower back down. Do two sets of 20. Toe tap: MEMBERSHIPS AS LOW AS $35 A MONTH Position yourself \ Stretches for the Lower Body Joints the latest Stairmaster® and Lifefitness® Heart Rate controlled machines. * Sunday 7 a.m. to 7 p.m. BODYTECH PHENESS*GENTER Located in the new “Village at Kimball Junction”— Next to Smiths Food & Drug CALL 647-9111 FOR INFORMATION, Hours & CLASS TIMES PAGE Remember, stretching should always feel good in a comfortable range. bounce. each stretch for a bout 30 seconds. 8 drop the heel of the second foot into a comfortable stretch. Keep knees slightly bent. Don’t lock them. Anterior tibialis stretch: this stretch may not be comfortable for all people. If it is not right for you, don’t do it. Sitting on the floor with your feet under you so that the tops of your feet are against the floor, lift one knee two to three inches off the floor. You should feel a comfortable stretch on the front of your shin. on one knee with the other leg bent in front with the bottom of your foot on the floor. Tap the ball of your foot down. Try tapping quickly. After 40 taps, change legs. You can watch 4 Sony 61” Big Screen TVs New Club Hours: Monday-Friday 5 a.m. to 10:00 p.m. * Saturday 7 a.m. to 8 p.m. have your anterior tibialis. Calf raises: For your soleus and your gastronemeus, stand on the edge of a step, stair or platform slightly above ground level. Place your feet so the balls of your feet are on the stair but not your heels. Raise up on the OPEN World Class Aerobics Classes Reebok® Step Classes Personal Trainers Massage Therapists On Staff Free-Weight Equipment Coffee Shop & Pro Shop Stairmaster® & Lifefitness® Icarian® Weight Machines On-Site Child Day Care from any of the aerobic equipment including to strong calf muscles as well as thighs. The back of your calf has your soleus Hamstring stretch: lying on your back, walk your hands up your leg, toward your ankle and hold the stretch. Do one leg at a time. Calf stretch: For soleus and gastronemeus, stand on stair with one foot completely on the stair and the other foot with the heel off the stair. Gently If you have any conditions injuries consult a physician. You or may want to modify these exercises to suit your personal needs. @ |
