The models for "Total Legs," pro fitness competitors Lena Johannesen and Stacy Simons, have spent years building legs that function even better than they look - no small task. Lena is a perennial Fitness Olympia contender, having placed as high as third in that contest in 1997. One of the sport's rising stars, Stacy placed fifth at the '99 Jan Tana Pro Fitness Classic. M&F HERS asked each to provide some insider tips on producing the sculpted legs on display here.
Lena:
- Keep breathing! I've never understood why some people stop breathing when they perform a leg exercise. Rather than lifting until you're blue in the face, take a deep breath at the start of the movement, then exhale as you pass the sticking point during the hardest part of the lift.
- The optimal foot position for squatting and most leg exercises is pointed slightly out and about shoulder-width apart. This stance gives you balance and power.
Stacy:
- On any leg exercise, I really concentrate on sustaining a continuous muscle contraction during the positive half of the rep, then focus on not allowing the working muscle to relax during the negative. Regardless of the muscle in question, I actually envision it contracting and stretching as I train it.
- When I'm on a stair-stepper, I always try to keep my glutes tight and push through my heels, which seems to work the muscles in and around the hip area. Also, I like following my leg training with cardio, when it can provide a cool-down effect as well.
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