The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath.
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 do 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 resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. The key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.
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| MUSCLE CHART | ||
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| O | A. | Sternomastoid (neck) | |
A |
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| P | B. | Pectoralis Major (chest) | ||
| L | C. | Biceps (front of arm) | ||
B | Q | ||||
D. | Obliques (waist) | ||||
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| R | E. | Brachioradials (forearm) | |
C |
| F. | Hip Flexors (upper thigh) | ||
D |
| S | G. | Abductor (outer thigh) | |
| H. | Quadriceps (front of thigh) | |||
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E |
| T | I. | Sartorius (front of thigh) | |
| J. | Tibialis Anterior (front of calf) | |||
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F | M | U | K. | Soleus (front of calf) | |
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| L. | Anterior Deltoid (shoulder) | ||
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G | N |
| M. | Rectus Abdominus (stomach) | |
H |
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| N. | Adductor (inner thigh) | |
| V | O. | Trapezius (upper back) | ||
I |
| W | P. | Rhomboideus (shoulder) | |
| Q. | Posterior Deltoid (Upper Back) | |||
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J |
| X | R. | Triceps (back of arm) | |
| S. | Latissimus Dorsi (mid back) | |||
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K |
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| T. | Spinae Erectors (lower back) | |
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| U. | Gluteus Medius (hip) | ||
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| V. | Gluteus Maximus (buttocks) | |
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| W. | Hamstring (back of leg) | |
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| X. | Gastrocnemius (back of calf) | |
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