return stage. Proper breathing is important. Exhale dudng the exertion stage of each repetition and inhale dudng the return stroke; never hold your breath. Rest for 3 minutes after each set if you are doing a muscle building workout, 1 minute after each set if you are doing a toning workout, end 30 seconds after each set if you are doing a weight loss workout. Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exer- cise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move
slowly as you
MUSCLE CHART
A.Stemomastoid (neck) B. Pectoralis Major (chest)
C. | Biceps (front of arm) |
| ||
D. | Obliques | (waist) |
| |
E. | Brachloredtals (forean'n) | c\ | ||
F. | Hip Flexors (upper thigh) | |||
G. Abductor | (outer thigh) |
| ||
H. | Quaddcape (front of thigh} | E | ||
I. | Sartodus | (front of thigh) | ||
| ||||
_1= |
| |||
K. | Soleus (from of calf) |
| ||
LRectus Abdominus (stomach) M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper bask}
P.Deltoid (shoulder)
Q.Tdceps (back of arm)
R.Latissimua Dorsi (mid back)
S.Spinae Erectors (lower back) T. Gtuteus Medius (hip)
U.Gluteus Maximus (buttocks)
V.Hamstdng (back of leg)
W.Gastrocnemius (back'ofCa!l_
stretch gradually and go only as tar as you can without strain. Stretching at the end of each workout is very effective for increasing flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The charts on page 13 of this manual can be photocopied and used to schedule and record your workouts. List the date, exercises performed, weight, and numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.
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