Rest for a short period of time after each set. The ideal resting periods are:
•Rest for three minutes after each set for a muscle building workout.
•Rest for one minute after each set for a toning work- out.
•Rest for 30 seconds after each set for a weight loss workout.
Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move
slowly as you stretch and de not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation,keep a record of each workout. List the date, the exercises performed, the resistanceused, and the numbers of sets and repetitionscompleted. Record your weight and key body measurements at the end of every month. Remember, the key to achiev- ing the greatest resultsis to make exercise a regular and enjoyable part of your everyday life.
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| MUSCLE CHART | |
|
| A. | Stemomastoid (neck) |
|
| B. | Pectoralis Major (chest) |
L |
| C. | Biceps (frontof arm) |
|
| D. | Obliques (waist) |
|
| E. | Brachioradials(forearm) |
|
| F. | Hip Flexors (upper thigh) |
| S | G. | Abductor (outer thigh) |
| H. | Quaddceps (front of thigh) | |
|
| ||
| T | I. | Sartorius (front of thigh) |
| J. | "13bialisAnterior (frontof calf) | |
|
| ||
|
| K. | Soleus (front of calf) |
|
| L. | Anterior Deltoid (shoulder) |
|
| M. | RectusAbdominus (stomach) |
|
| N. | Adductor (inner thigh) |
|
| O. | Trapezius (upper back) |
|
| P. | Rhomboideus (upper back) |
|
| Q. | Posterior Deltoid (shoulder) |
|
| R. | Triceps (back of arm) |
|
| S. | LatissimusDorsi (mid back) |
|
| T. | Spinae Erectors (lower back) |
|
| U. | Gluteus Medius (hip) |
|
| V. | Gluteus Maximus (buttocks) |
|
| W. | Hamstring (back of leg) |
|
| X. | Gastrecnemius (back of calf) |
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