Women's
Leg Workout - Leg Exercise
She's Got Legs
How to Become a Gal With Gams.
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.
Leg Exercise
To turn your gams into gems,
try some of these leg exercises, designed to sprout
your stems into blossoming dandies.
LEG PRESSES: Ling
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. Your 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.
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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