Airplane Leg Exercises

Calendar July 17, 2010 | Posted by admin

Airplane Leg Exercises

In-Flight Exercises : In-Flight Leg Extension Exercise


Exercise Machines that are just BAD for you

7 Enemy Machines

1.  Abs Machine
Crunches and sit-ups can cause excessive flexing of the lower back and spine which can result in neck fatigue and back pain. But even worse, is doing this movement on a machine that holds you in an unnatural pose AND in a seated position!

Of course you can feel your ab muscles being worked, but it's not a functional exercise.  Remember, your abs are a part of your core which is intended to stabilize your body for movement.  If you train in an unnatural position, when you step outside to do a daily task  There are other options which eliminate the insane risk of injury.

SOLUTION
For strong abs stick to plank exercises like front, side, and back plank.  Exercises to work your obliques require a twisting motion, so the seated twist or wood chops are great.

2.  Back Machine
This has to be one of my all-time least favorite pieces of gym equipment.  People already recruit their back on most exercises when they shouldn't because the other stabilizing muscles are weak.  Not to mention, just like the abs machine above, the back machine is training you in a fixed pose that does not work your core.  And on top of all that - most people get on this machine and off they go!  The move way too fast and cannot control the movement - increasing the likelihood of injury.

SOLUTION.
For a functional back focus on deadlifts and variations on hip extensions.  Superman (or sometimes called cobra or airplane) is a great exercise to strengthen the erectors - muscles that run down your back.

3.  Leg Extension Machine
This guy may pose happy, but deep down he's hurtin' in the knees!  This exercise machine demands a lot of work from your knees.  Again, you're placed in an unnatural state and then asked to swing excessive weight, causing major compression in the knee cap.

SOLUTION
For legs of steel, try any variation of squats - double leg, single leg, lunges, etc.  Remember to keep your weight behind your feet and do NOT let your knees come in front of your toes.  The best way to describe proper form on a squat (for women), is to imagine you're going to the bathroom on a dirty, nasty port-o-potty.  This will keep your weight back, heads and chests up and properly squatting in no time!

4.  Fly Machine
This machine can cause major damage to your rotator cuff and pectoral muscles.  You also maintain a fixed position, which inhibits other key muscles from engaging to support the movement.

SOLUTION
You want to include pushing and pulling exercises to create a strong chest.  If you find that you are a bit hunchbacked or lean forward in a daily position, then it would be better for you to do more pulling exercises.  A great pulling exercises is the pull-up or row.  Better than a bench press is any push-up variation.  These will safely train your chest, abs and upper back.  

5.  Elliptical Machine
It's true - this is a low-impact machine that may be suitable for someone who is overweight and completely out of shape - but it you are working out to burn fat, lose weight, gain muscle and get toned - then this is NOT the machine for you!

When asked what is the best cardio that I can do outside of boot camp, I always say exercise in intervals: short bursts of high-intensity, coupled with active recovery periods.  The elliptical machine can cause hyper-extension of the knee, so this is not a good machine to jam it out with intensity.

SOLUTION
Like I always say, train in intervals to maximize results when doing cardio.  This style of training can burn 9 times more body fat than traditional training.  Start on a spin bike if you are overweight or completely out of shape. .

6.  Abductor/Adductor Combo
I have to admit, at one point in my life I would get on this machine and go to town!  I was determined to tighten my inner thighs and decrease .my outer thigh.  But this machine never did a blasted thing for me - and it won't for you either!

There is no exercise that will reduce fat in a specific location - spot reduction is a BIG, FAT MYTH!  The only way to reduce fat is to change your diet - eating clean and unprocessed foods (once had eyes, grew from a tree or grew from the ground) and exercise!

SOLUTION
Side plank and resistance band variations are the best exercises to strengthen and tone your inner and outer thigh.  Another great way to strengthen the legs are through lateral lunges and squats.

7.  Leg Press Machine
Squats = Sexy legs.  Plus, have you ever seen someone squatting while they're lying down?!  Don't think so!

People jump on this machine and load it with too much weight and use improper form and the result: bulging and/or herniated discs.

SOLUTION
Using your own body weight, or adding a bit with dumbbells, you can sculpt your legs and butt into a work of art!  Combine squats, lunges and single-leg hip extensions to make your knees, hips, and back solid as a rock.  Stretching out the hip flexors is also a good idea after a leg workout like this!

CONCLUSION!
Unless you want to end up hunched over and in pain, you need to train with functional movements using resistance bands, free weights, stability balls, balance discs and more.  Just say NO to the machine!

New Balance Women's WW850 Toning Shoe
New Balance Women's WW850 Toning Shoe
List Price: $89.92
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Description

Get this classic shoe that will captivate all that set cite on them.

Put some extra pep in your step with New Balance's WW850 sneaker. Truebalance technology provides superior comfort and helps tone your muscles while burning extra calories. It's a simple choice for an effortless workout.

Features

  • Truebalance balance board technology
  • C-CAP midsole provides cushioning and support
  • Removable full-length insert of ABZORB cushioning provides added comfort
New Balance Women's WW1442KM Toning Shoe
New Balance Women's WW1442KM Toning Shoe
List Price: $84.95
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Description

? Show your support for the cause in this pink-ribbon toning shoe ? Breathable mesh upper with supportive synthetic overlays ? Comfortable fabric lining ? ACTEVA® ULTRA LITE midsole for lightweight shock absorption ? Innovative rock & tone rocker bottom technology burns more calories and gets legs in shape ? Stabilizing WALKING STRIKE PATH® on rubber outsole ? Part of the Lace Up for the Cure® Collection

Accelerate your fitness goals the fast and fun way in this ingenious athletic shoe by New Balance. Fitted with a solid rubber outsole that's curved to propel you forward while toning your muscles and burning extra calories, the ergonomic shoe also features a cushioned collar and tongue, multi-density walking insert, and lightweight style for cool, comfortable workouts.

Features

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  • Mesh Upper
  • These Will Make You Love Running Even More
  • Padded Collar and Mesh Tongue
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AVIA Women's A9999 Avi Motion iTone Toning Shoe
AVIA Women's A9999 Avi Motion iTone Toning Shoe
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Description

The first biomechanically-correct toning shoe that allows your foot to move naturally featuring leather & mesh upper, negative heel engineering promotes muscle activation, lightweight construction & Archrocker - enhances the users rocking motion from heel to toe.

Did you ever think you could workout and tone without even trying? All you have to do is walk! This avi-motion sneaker from Avia has the technology that will work--a negative heel promotes muscle activation, forefoot grooves allow for natural dorsiflexion, and the Archrocker promote total bun-toning.

Features

  • Imported
New Balance Women's WW850 True Balance Toning Shoe
New Balance Women's WW850 True Balance Toning Shoe
List Price: $120.00
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Description

Women's New Balance, True Balance WW850

Get a workout with your every step in New Balance's True Balance Toning Walking Shoe. The TrueBalance system joins a C-CAP midsole with a 3/4-length TPU leaf spring system and a rounded blown sole to strengthen muscles and blast away calories. This lightweight design is great for everyday wear whether you have exercise in mind or not.

Features

  • True Balance-a special system of components designed to create natural instability
Skechers Women's Shape Ups Breast Cancer Awareness Walking Shoe
Skechers Women's Shape Ups Breast Cancer Awareness Walking Shoe
List Price: $100.00
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Description

Women's SKECHERS® SHAPE-UPS AWARENESS: You already know Skechers® Shape-Ups are designed to maximize the health benefits of walking, but now they're also helping women with breast cancer. For every pair sold, Skechers® will donate $36 to The Breast Cancer Research Foundation. Shoe features include a curved outsole that rolls forward with each step. You'll experience weight loss, toned calves, thighs, and core muscles, and improved posture.

Show your support of Breast Cancer Awareness while obtaining a better walking workout in this shoe from Skechers' Shape Ups line. The sporty upper features breathable mesh inlays and adjustable lacing, while the curved outsole and thick midsole are specially designed to activate muscles while you walk--allowing for a healthier stride. “For every pair sold, Skechers donates $10 to the Breast Cancer Research Foundation”

Features

  • For every pair sold, Skechers donates $10 to the Breast Cancer Research Foundation
Reebok Women's EasyTone Reeinspire Walking Shoe
Reebok Women's EasyTone Reeinspire Walking Shoe
List Price: $129.99
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Description

Women's REEBOK® EASYTONE REEINSPIRE :: Take the gym with you wherever you go! Improve muscle tone in your calves, thighs, and butt just by walking in Reebok® EasyTone Reeinspire fitness walking shoes. EasyTone walking shoes use balance pods in the heel and forefoot filled with soft, cushioned air cells to emulate walking in sand. You'll encourage greater use of your leg and core muscles to get a better workout and look great. Reebok® EasyTone Reeinspire walking shoes feature a blend of durable synthetic leather and soft, breathable mesh uppers for pure comfort.

Tighten and Tone with Reebok EasyTone What are Reebok EasyTone shoes? Reebok EasyTone shoes help tone key leg muscles with every step you take. They're well-designed, stylish training shoes that you'll wear everywhere you go. How do EasyTone shoes work? Balance pods are built-in under the heel and forefoot of the shoes. The balance pods are designed to create natural micro-instability with every step, forcing key leg and glute muscles to adapt, and encouraging toning. You'll truly feel the difference. Reebok EasyTone Balance Pods act like Stability Balls under your feet   When would I wear EasyTone shoes? EasyTone shoes are designed with style in mind, so they can be worn during normal day-to-day activities - from work, to school, to shopping - and everything you would normally do in a day. They help tone key leg muscles, and they look great. What muscles do EasyTone shoes tone? Your legs and butt. Anatomically speaking, targeted areas include key muscles in the gluteus maximus, hamstrings, and calves. Reebok EasyTone shoes increase muscle activity in the gluteus maximus by 28%, and by 11% in the hamstrings and calves  

Get a better butt and better legs with every step. With EasyTone Reeinspire, you can get firmer thanks to Reebok's patented sole technology, which simulates walking on sand.

Features

  • EasyTone tech unit for muscle toning
  • SmootFit upperfor comfort
  • Molded PU sockliner for comfort
  • Anti-bacterial treatment for moisture management
AVIA Women's A9995 Avi-Motion iShape Toning Shoe
AVIA Women's A9995 Avi-Motion iShape Toning Shoe
List Price: $80.00
See Reviews For This Product

Description

The Avia Avi-Motion series is "toning in motion"; a shoe that helps tone your body while you walk. This lightweight shoe features negative heel engineering which promotes muscle activation while a forefoot flex grooves allow for natural Dorsiflexion. This shoe employs Archrocker which is a time tested and American Podiatric Medical Association approved design that enhances the users rocking motion from heel to toe in the gait cycle. Also utilized is a Shear Cantilever System. This system accelerates the heel area's ability to rebound to its natural state in time for the next heel strike.

Tone while you go with Avia's Avi-Motion walking shoe. It's specially designed--with negative heel engineering, forefoot flex grooves, an APMA-approved Archrocker® shape, and the Shear Cantilever® System--to help get your muscles working while also cushioning and protecting every footfall. Best of all, it's as lightweight as can be.

Features

  • iShape
  • Medium (B, M)
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