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PhysicallyFIT SMART STRENGTH TRAINING: MAKE YOUR BOTTOM HALF YOUR BETTER HALF! By Noe Espinosa How many folks have you seen working out at the gym and showing off those huge biceps and big chest and small waists but wearing long sweat pants in every season of the year They look outstanding until they strip down in the locker room to change and then –surprise! They suffer from a popular condition, CLS (Chicken Legs Syndrome). The reality is that working out every part of our body helps to develop flexibility, endurance and performance in our everyday activities, prevents muscle imbalance and avoids the risk of injury. Let’s start working out our legs, because the only chicken legs you should have are the ones you eat! Before you begin, remember that it’s very important to workout your core before any exercise. A strong core makes any exercise easier because it is the center of your body strength. SQUATS. Different squat variations target different muscles. To execute a good body weight squat, stand with your feet shoulder width apart, arms extended out front for balance, neutral spine or flat back posture, push your hips back and lower your body as comfortably as you feel, go up and back down the same way. Be sure that your heels don't come off the floor and your knees stay aligned with your toes in your down position. To target the inner tights, perform a wide stance squat. Take a wider stance than a regular squat, toes out just slightly, extend your arms for balance or do a prisoner squat variation with your hands behind the head. Add some weight to your workout by holding a dumbbell between your legs and squat, dropping the dumbbell as low you can go. This exercise targets the quads, hamstrings, gluteus and lower back. Perform three sets of ten to twelve repetitions. 10 I <strong>PhillyFIT</strong> November/December I 215-396-0268 I www.phillyfit.com SPLIT SQUAT. Designed to target the thigh and butt, split squats are a great work out for those who have one leg weaker than the other. To perform a correct split squat, take a larger than a normal step with right leg, (not directly underneath your hips) lift you left heel up and position it on a bench or a step (about sixteen inches high) or a little bit below knee level. Drop your hip down until your knee almost touches the ground, than push the butt up. Body weight is good for beginners but you can also use dumbbells on each hand or a barbell behind you neck. Perform three sets of ten to twelve repetitions.
SWISS-BALL HIP RAISE AND LEG CURL. Lie face up on the floor and place your legs and heels on a Swiss ball (any small or medium exercise ball will do), push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. Pause for two seconds and reverse the motion, by rolling backthe ball backuntil your body is in a straight line, and lower your hips to the floor. If rolling the ball backand forth becomes difficult for you, place your legs on the Swiss Ball on a bridge position, pulling your heels toward you once and raise your hips up tighten up your hamstrings and gluteus and then bring them down. Perform three sets of ten to twelve repetitions. FARMER’S WALK ON TOES. Grab a pair of heavy dumbbells and hold them at your sides at arm’s length. Raise your heels and walk forward for one minute. This exercise works your calves. Perform three sets of one minute or longer. Note: Not all exercises are suitable for every body. Always checkwith your physician before starting an exercise routine, especially if you have pre-existing injuries. Remember - listen to your body and let it be your best friend. Don’t let your ego take over, know your limits. Enjoy your workout! NOEESPINOSAisaregisteredpersonaltrainerat12thStreetGym.Tolearn moreaboutNoeandmore toptrainersat12thStreet,visitthePersonal Training page at www.12streetgym.com. Your Source for New & Pre-Owned Home & Commercial Fitness Equipment 1004 Ridge Pike Conshohocken, PA 19428 610-397-1780 693 State Road Emmaus, PA 18049 610-965-6597 www.FitnessExchange.com TRADE-IN'SWELCOME 0% Interest Free Financing Featuring guaranteed lowest prices on quality brands like... 490 Second Street Pike, Southampton Serving Bucks & Mercer Counties 215-396-1610 Walk/Run through beautiful scenic countrysides Visit our website or use your smartphone to scan this barcode to learn more. INTERACTIVE VIDEO TREADMILL! REG $2999 NOW ON SALE FOR ONLY $1999! Get the free mobile app at http://gettag.mobi November/December I 215-396-0268 I www.phillyfit.com <strong>PhillyFIT</strong> I 11
Page 2 and 3: An EXPOBeyond Your Greatest Expecta
Page 4 and 5: 4 I PhillyFIT November/December I 2
Page 6 and 7: publisher’s page Putting the M M
Page 8 and 9: just being alone 24/7. Each day I
Page 12 and 13: PhysicallyFIT Exfoliation Education
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Page 16 and 17: EnergeticallyFIT Fat, Sick and Tire
Page 18 and 19: Meet some of our PhillyFIT Voluntee
Page 20 and 21: PHILLY’SFITTEST SEND US YOUR PHOT
Page 22 and 23: EatingFIT Happy Families through He
Page 24 and 25: ThinkFIT If You Think You Can or Yo
Page 26 and 27: PhysicallyFIT The Little Diver that
Page 28 and 29: EmotionallyFIT Don’t Forget to Ca
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Page 34 and 35: HOLIDAY GUIDE mit to walking daily
Page 36 and 37: INSIDE THE 12TH PHILLYFIT BASH/EXPO
Page 38 and 39: Red Hot Dance Fitness Christine Ga
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Page 42 and 43: FamilyFIT The Foundation for a Perf
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