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Biking By Muscle

FitSugar — Wed, 25 Jul 2007 08:45:00 -0700

Biking is a great way to work your legs without taking a toll on your knees. To work the separate muscle groups in your legs it pays to pedal with clips, or straps, that secure your foot to the pedal.

Emphasize the downstroke: If you push on the downstroke you will work your quads - the muscle in the front of the thigh. This is also considered the most efficient stroke.

Emphasize the upstroke: Pulling on the upstroke will work your hamstrings - the muscle in the back of the thigh. While this technique is not the most effective for endurance riding, it will help you with sprints.

Emphasize smooth: Peddling in circle - this method will work your calves nicely. You hear this style called out a lot by Spin instructors. You imagine drawing a smooth circle with your foot as you're pedaling. This keeps the weight of your foot consistent through the entire stroke.

Experiment with different pedaling techniques and take full advantage of your leg power. Try this on the stationary bike at the gym, or if you have pedal clips on your own bike try them out on the road.

Stretch It: Easy Quad Stretch

FitSugar — Fri, 06 Jul 2007 07:30:00 -0700

I think the quads are the most over worked muscles in our bodies and they sure do get tight. This standing quad stretch is one of my favorite stretches because you can do it anywhere (I often do it when I am waiting for the elevator when no one is around). In fact I often refer to it as a "portable stretch" since you need no props to do it and you don't have to get on the ground.

Here are some tips:

If the challenge of balancing on one leg proves too difficult and detracts from the stretch, hold onto something.
Make sure that your knees are touching. This helps to target the stretch to the outside part of the quad which tends to overwork.
Squeeze your booty just a bit to increase the stretch.
Pulling your abs in will increase the stretch too! Engaging your deep abs will help with your balance too.
To increase the stretch, you can bend the bottom knee a bit.

Hold Stretch for 20 - 30 seconds

This is a great stretch to do after just about any activity, from hiking or running, to swimming and biking. Stretch those quads ladies!!! Your knees will love you for it.

Strike a Yoga Pose: Warrior 1

FitSugar — Mon, 09 Apr 2007 08:45:00 -0700

The last pose we need to learn for Sun Salutation B is Warrior 1. It is a powerful and grounding pose that strengthens your quads, calves, booty, and the muscles in your feet. Working these muscles together helps to build knee joint stability.

Depending on how you do this pose, if you actively arch your back, this pose increases flexibility in your lower and upper back. If you work on keeping your spine straight, this pose will strengthen the muscles in your belly and your back. Both ways will strengthen your shoulders and the muscles in your neck.

You can get into Warrior 1 from Downward Facing Dog.
Step your right foot forward between your hands, turn your left heel in, press into your feet, and lift your torso up.
You want your right foot to be slightly to the right (not directly in front of) your left heel, so that your hips can be parallel with the front of your mat. You can place your hands on your hips, and gently direct your right hip back and your left hip forward - this is called squaring your hips. Once your hips are square, lift your arms up, and press your palms together. Draw your shoulder blades down towards your hips and gaze up towards your hands. Stay here for 5 breaths. You can come back to Downward Facing Dog and then step your left foot forward to do Warrior 1 on the other side.