- Grasp two
dumbbells and hold them at your sides
your back straight, head up, and chest out as if you were showing off.
Step forward, bend your knees, and bring your trailing knee close to the
floor. Your step should be long enough so that your back leg becomes
almost straight. Push yourself back up off your heel not your toe to the
starting position with one strong movement, bringing your feet together,
then step forward with the other foot and repeat the movement. You can
do all your repetitions with one leg, and then repeat with the other, or
you can alternate throughout the set.
3. Leg Curls
- Go to the
leg curl machine and lay face down and place your heels under the lever
mechanism. Your legs should be stretched out straight.
flat on the machine, curl your legs up as far as possible, until the
hamstrings get a peek contraction. Release and lower the weight under
control back to the starting position. Hold on to the handles or even
the bench itself to keep you from coming up off of the bench. Leg curls
should be done through the fullest range of motion possible.
- Stand up
leg machine and place one leg behind the lever mechanism.
yourself steady and curl the leg back toward your behind as much as
possible. Get a peak contraction at the top and then lower the weight
back to the starting position. Perform the set with one leg, and then
repeat the exercise using the other leg. Be certain to keep the movement
under control. These can be performed with
ankle weights as well. Just
use the ankle weights as the resistance and if you need more resistance,
place two ankle weights on one leg. When using ankle weights make sure
your form is extremely strict. Don't just lift the weight up and down.
Take at least 2 seconds to lift the weight and hold it at the top for a
second or two, and then lower the weight about a rate of 3 seconds.
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About the author:
Brad Callen is the author of the
highly acclaimed weight loss e-Book titled
"Ultimate Weight Loss Revealed".