“I just dropped my phone into the toilet. I think it might be time to tone down the multi-tasking.”

Knee flexion
Last blog on safety for now 🙂
Had to post this picture of the girl on the leg flexion machine working on her computer. Now that’s what I call multi-tasking!

Lower body strength safety tips:

Squats: Avoid dropping hips below knees (deep squats are a common crossfit error). Avoid extending knees beyond toes. Avoid locking out knees when returning to the neutral position.
squat
Plies: A variation of the squat with toes and knees aligned with toes at an angle. These are awesome squat variations to strengthen the vastus medialis in the quadricep. This is the most important tip for girls to help prevent ACL injuries. Do plies correctly in addition/or in place of the traditional squat.
plie-squat
Knee Extensions: Normally on a machine.  Use lighter weights and extend no more than 90 degrees, keep hips stable, and avoid arching the back.  This exercise is typically used after larger body movements such as squats.
leg extensions
Knee Flexion: this is the opposing muscle, hamstrings, Keep knees and back from hyperextending. Sometimes these are awkward to adjust, but take the time to adjust each of the machine parts including seat height to get a full range of motion.
knee flexion2
Leg Press: Avoid locking the knees and remember no more than 90 degree angles
leg press
Lunge: This is a difficult move for beginners because there are so many factors to consider. Again no more than 90 degree angles, so front knee should not extend beyond toe, back knee should be close to but not touch floor. To help with the lunge use a slightly wider stance and take BIGGER steps
lunges
Abduction/Adduction machines: can be a waste of time, better to include compound moves such as a squat, abductor lift, squat, abductor leg lift to opposite side.
Lower leg: Heel raises, dorsiflexion and eversion are used a lot in physical therapy, if you keep movements slow and controlled and avoid hyperextension you are good to go.

Of all of the above exercises, squats/plies and lunges are the most effective especially for females. These can be made into compound exercises which include secondary muscles (lower leg, outer and inner thigh).

Beverages: Normal 70-90 ounces water, 2 cups coffee in AM, Large unsweetened ice tea.
Exercise: Trail ran with dog, about 5 miles. My abdominal workout with ball (see past blogs)
Breakfast:
Egg white gluten-free wrap with tomatoes, spinach, mushroom, sprinkle cheese, and 2 egg whites, 1 whole egg
Lunch:
Typical salad with deli turkey – greens, broccoli, carrots, mushrooms, red pepper, olives, avocado, oil and lemon juice for dressing.
Snacks: Gluten free bar (1/2 in AM ½ in PM) Fruit smoothie with yogurt (About 3/4 glass, rest went to Hubby)
Chicken parm
Supper: Hubby was home, so made chicken parmesan, spaghetti squash with tomato sauce, huge salad. To coat the chicken for sautéing, I tried this super-food instead of breadcrumbs…Textured Vegetable Protein which has 12 g of protein per 1/4 cup and tastes just like breadcrumbs! Hubby loved this supper and ate 3 helpings. Woohoo!
TVP

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