Your Quadriceps--uh, I mean, your legs...

First, I want to share with you a quote I got from the online piece of Oxygen Mag:

"Don't be afraid if things seem difficult in the beginning. That's only the initial impression. The important thing is not to retreat; you have to master yourself."

~ Olga Korbet

(From the email lifestylz@oxygenmag.com which you can get by going on their site and signing up at Oxygenmag.com)

Now, isn't that inspiring? Of course, Olga Korbut was a four-time gold medal Olympic Gymnast--and I'm sure her legs are still incredible. However, for those of us less blessed, this quote of hers really hits home. If you've been following this blog, you know I think my legs are one of my worst features! Yet, here we have someone who provides hope.

Now, ya'll know I lift. I love lifting (resistance training, if you will) and I found some information to educate you on the front part of your legs--your quads. At Hugo Rivera's Bodybuilding site on About.com, he offers some information on this set of muscles and how to train them.

There's basically four muscles on the front of the leg:

1. Rectus Femoris: located in the middle of the thigh, (and per Hugo's article, the only muscle involved in hip flexion (basically, bending your knee and lifting it upward)
2. Vastus Medialis: teardrop muscle (when it's developed well) on the inside of the leg by the knee,
3. Vastus Lateralis: Outside of the upper part of leg,
4. Vastus Intermedius: Located between the lateralis & medialis on the front of the upper leg

To work all these groups and get them sleek and sexy, you need a combination of exercises. And squats, per most experts, still reigns supreme in this effort as it works everything--if you do them right. Some other exercises are lunges, certain squats on machines, leg extentions, etc. (If you have poor knees, watch the leg extensions. I once had a doctor tell me he didn't like them because of the stress they put on your knees, especially if you go heavy.)

Now, far be it from me to improve on Hugo, so let me just post the link and ya'll can access it to get a great description on these moves and when/how to use them. Here you go.

http://bodybuilding.about.com/od/weighttrainingprinciples/a/train_quads.htm

Now, remember, if YOUR legs haven't been worked in a while, take it slow. Start from the beginning and don't rush it. Remember, it took you time to get out of shape, take your time to get back into it. You are changing your life style here and that takes commitment, dedication, and work. So be patient with yourself. And, no, as a woman, you WILL NOT bulk up and look like a man doing these! (Unless you are on super steroids!) So please don't worry about that. Just work those puppies and you'll be pleased at your results. I guarantee it! (Even if you think you're legs are the worst like me!) Trust yourself and go for it. (And remember to check out any program with your health professional.)

Now enjoy your good health!

Many blessings,

Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com