Weider 831.150341 Working OUT, Exercise Form, Cooling Down, Staying Motivated, Muscle Chart

WORKING OUT

Each workout should include 6 to 10 different exercis- es. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and variety to your workouts, vary the exercises from session to session. Schedule your workouts for the time of day when your energy level is the highest. Each workout should be followed by at least one day of rest. Once you find the schedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of an effective exercise program. This requires moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an uncontrolled manner will leave you feeling exhausted. On the exercise guide accompany- ing this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. See the muscle chart on the next page to find the names of the muscles.

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. Remember, the key to achiev- ing the greatest results is to make exercise a regular and enjoyable part of your everyday life.

O

A P

L

B Q

C R

D S

E T

FM U

G N

HV

I W

J X K

MUSCLE CHART

A.Sternomastoid (neck)

B.Pectoralis Major (chest)

C.Biceps (front of arm)

D.Obliques (waist)

E.Brachioradials (forearm)

F.Hip Flexors (upper thigh)

G.Abductor (outer thigh)

H.Quadriceps (front of thigh)

I.Sartorius (front of thigh)

J.Tibialis Anterior (front of calf)

K.Soleus (front of calf)

L.Anterior Deltoid (shoulder)

M.Rectus Abdominus (stomach)

N.Adductor (inner thigh)

O.Trapezius (upper back)

P.Rhomboideus (upper back)

Q.Posterior Deltoid (shoulder)

R.Triceps (back of arm)

S.Latissimus Dorsi (mid back)

T.Spinae Erectors (lower back)

U.Gluteus Medius (hip)

V.Gluteus Maximus (buttocks)

W.Hamstring (back of leg)

X.Gastrocnemius (back of calf)

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