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Sexy Legs In 6 Easy Steps
Turn heads--and cranks--with these 6 strength-and-sculpt moves.
By Selene Yeager Mitch Mandel
As Ferrari, Pegoretti and Cipollini all prove, a powerful engine and a sexy profile are not mutually exclusive. These six simple moves will not only deliver cycling-specific strength, they'll sculpt every part of your lower body and leave you eager to show off your sexy new sticks. For the best results, do three sets of 10 repetitions with about 90 seconds of rest between sets--long enough so you're recovered for another full effort. Do these exercises two to three times a week, never on back-to-back days. No slacking: Just as you shouldn't be able to sprint after a hard interval, you shouldn't be able to do more reps at the end of a hard set.
1. Pendulum Lunges. Stand holding dumbbells down at your sides. Take a big step back with your left leg, bending your right knee so your right thigh is parallel to the floor (keeping your right knee behind your toes) and your left knee dips down. Press with your right foot and swing your left leg back up and in front of you into a forward lunge, so your left thigh is parallel to the floor and your right knee dips down. Continue for a full left-leg set, then switch legs. sex and strength appeal: This dynamic move gives you eye-popping quad definition and chiseled glutes, plus more power out of the saddle.
2. Smith Machine Squats. Stand with the padded bar across your shoulders. Place your feet hip- to shoulder-width apart and keep your knees soft. Raise the bar off the support to free it from the safety lock and, keeping your back straight and eyes forward, squat until your thighs are almost parallel to the floor. (Again, be sure your knees don't jut out over your toes.) Hold, then use your legs--not your back--to press back to standing. Repeat. sex and strength appeal: Squats forge steely pedal pushing and shapely hamstrings that will dust your skinny pals.
3. Deadlifts. Stand holding a barbell in front of your thighs, palms facing back. Bend your knees slightly, and while keeping your back flat, slowly bend at the waist, lowering the weight as far as comfortably possible. Pause and return to the starting position. Note: This is an advanced move, so start with a light weight to get the form down. sex and strength appeal: The hamstring and glute action raises your rear view with high, firm glute muscles, and makes you a stronger seated climber.
4. Planted Step-Ups. Hold a dumbbell in each hand and face a bench or step about 12 inches high. Step up with your right leg and, at the top of the move, contract your glutes and extend your left leg behind you. Bring your left leg back down until your left toe just touches the floor. Immediately repeat, completing a full set with one leg. Then switch. sex and strength appeal: Helps hone the muscular quad bulge above your kneecap for conquering climbs.
5. Calf Raises. Stand on one foot, dumbbell in the same hand as the foot that's on the ground. Raise up on the ball and toes of your foot as high as comfortably possible. Hold, then slowly return to start. Repeat for a full set, then switch legs. sex and strength appeal: Gives you those sweet splits down the center of your calves, as the muscles that support your ankles during seated climbs and sprints stand at attention.
6. Saddle Jumps. Immediately after racking your last dumbbell, jump onto a stationary bike or trainer. Spin easy for a minute or two. Then turn up the tension so you feel like you're pushing a large gear. Stand, hover out of the saddle in a crouch and rev your cadence as high as comfortably possible, as if you're chasing down a break. Hold for 10 seconds. Sit back and slow down to recover. Repeat six to eight times. Then cool down. sex and strength appeal: Sheds fat from emerging muscles, and applies your newfound strength directly to the bike.
译文如下（翻得不太好，将就看看）：
正如Ferrari，Pegoretti和Cipollini证明的，让腿同时具有强劲力量和性感造型并不矛盾。这6个步骤不仅为骑行带来益处，更能塑造你下半身的每个部分，让你忍不住想要展示自己全新的性感双腿！
为了得到最佳的效果，这些练习应以10遍为一组，做3组，每组之间休息90秒钟——足够让你恢复并全力做好下一组。一周练习2到3次，但是不要连着两天都做。就像你不应该在一次艰苦的间歇训练之后做冲刺练习一样，你也不应该在吃力地做完一组之后练习更多遍。
1.摆动伸腿：站立，双手握哑铃垂于身侧。左腿往后跨一步，弯曲右膝盖让右大腿和地面平行（右膝盖不要超过脚尖），左膝盖下沉。右脚用力蹬地，将左腿从身后伸到身前，使左大腿和地面平行，右膝盖下沉。继续用左腿做完一组，然后换腿。这组练习给你轮廓线条分明的肌肉，以及更多的力量。
2.举重深蹲：将杠铃搁在颈后双肩上。双脚与肩同宽，让膝盖柔软放松。挺起杠铃，伸直背，双眼向前看，深蹲，直到大腿和地面平行（同样不要让膝盖超过脚趾）。保持一下，然后用双腿——而不是背部的力量，举起杠铃站直身体。然后重复。这组练习让你获得更强的蹬踏力量，塑造小腿肌肉，使你瘦弱的朋友只能遥望你的背影。
3.负重曲体：站立，反手持杠铃（掌心对着自己）于身前。膝盖微曲，慢慢地弯腰，在舒适的前提下，尽可能下弯。停顿一下，然后回到起始位置。注意：这是高级练习，所以请从较轻的重量开始练习。这组练习让你获得坚实高翘的臀部，并且在蹲踞式爬坡中获得更好的力量。
4.登高：双手各持一哑铃，面对一条长凳，或者是高12英寸的东西。右腿踩上去，蹬直，处于最高点时，绷紧臀部，左腿在身后伸直，在左脚脚趾刚刚触地的时候，立即重复上述动作，用一条腿做完一组，然后换腿。这组练习可以增强膝盖上方的四股头肌，从而提高爬坡能力。
5.提腓：单腿站立，同侧手持一哑铃。在保证不受伤的情况下，以拇指球和脚趾为基础，尽可能踮起脚。重复，做完一组，然后换腿。这组练习能增强腓肠肌，提高蹲踞式爬坡时对脚踝的支撑力以及站立冲刺的力量。
6.在练完哑铃之后立即跨上骑行台。放松蹬踏一两分钟，然后调高阻力，就好像你在用大齿比骑行。离开车座站立，伏腰骑行，尽可能提高转速，就好像你在冲刺一样，坚持10分钟，然后坐回坐垫上缓慢骑行来恢复。重复6到8次，然后进行恢复。这组练习让你的肌肉来燃烧脂肪，并且将先前获得的力量运用到骑行上。
[此贴子已经被作者于2005-9-22 21:30:43编辑过]
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发表于 2005-9-22 19:37:41
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