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BASIC TRAINING DEAD LIFT GIVES LIFE TO LEGS.

The dead lift exercise is a great exercise for the back of your legs.

Setup: Find an even surface, stand with your feet hip-width apart and hold a dumbbell in each hand (suggested weight 5 to 8 pounds).

Step 1: Hold the weights in front of your thighs. Lift your chest and pull your belly button in. With your knees slightly bent and a slightly rounded back, inhale as you bend forward at your hips and lower your torso toward the floor as far as you can. You should feel the stretch in your hamstrings.

Step 2: Pause, then exhale as you squeeze your buttocks together and lift your torso back to the starting position, keeping your back straight.

Focus on using your hamstrings and buttocks to get you back up.

Do eight repetitions to start and work up to 12. Do this a couple times a week, and you will tone and define the backs of your legs.

Q: How often should you work the same muscle groups?

A: For strength training exercises, you should not train more than three times a week. Giving your muscles a rest between workouts will help your muscles rest and recover. For a routine, you can alternate working the upper body one day and then the lower body the next. Make sure you balance your workouts with some cardiovascular exercise like walking or biking. After each workout -- cardio or strength -- make sure you stretch your muscles. Stretching after your workouts is best as your muscles are warm and you want to be relaxed as you work on your flexibility.

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2 photos

Photo:

(1 -- 2) Trainer Kathy Kaehler gets ready to do the Dead Lift, above, and bends forward with weights in her hands, right.

John McCoy/Staff Photogrpaher
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Copyright 2007, Gale Group. All rights reserved. Gale Group is a Thomson Corporation Company.

 
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Publication:Daily News (Los Angeles, CA)
Date:Jun 11, 2007
Words:297
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