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 !0 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. The chart on pages 25 and 26 of this manual can be pho- tocopied and used to schedule and record your work- outs. List the date, the exercises performed, the resist- ance used, and the numbers of sets and repetitions completed. Record your weight and key body meas- urements at the end of every month. Remember, the key to achieving the greatest results is to make exer- cise a regular and enjoyable part of your everyday life.
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| MUSCLE CHART |
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| |||||
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| A. | Sternomastoid |
| (neck) | |||||
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| B. | Pectoralis | Major | (chest) | |||||
L |
| C. | Biceps | (front | of arm) | |||||
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| D. | Obliques | (waist) |
| |||||
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| E. | Brachioradials |
| (forearm) | |||||
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| R | Hip Flexors | (upper thigh) | ||||||
D | S | G. | Abductor | (outerthigh) | ||||||
H. | Quadriceps | (front of thigh) | ||||||||
| ||||||||||
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| |||||||||
| T | I. | Sartorius | (front | of thigh) | |||||
| J. Tibialis Anterior (front of calf) | |||||||||
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| |||||||||
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| K. | Soleus | (front | of calf) | |||||
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| L. | Anterior | Deltoid | (shoulder) | |||||
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| M. | RectusAbdominus | (stomach) | ||||||
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| N. | Adductor | (inner | thigh) | |||||
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| O. | Trapezius | (upper | back) | |||||
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| R | Rhomboideus | (upper back) | ||||||
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| Q. | Posterior | Deltoid | (shoulder) | |||||
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| R. Triceps (back of arm) | ||||||||
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| S. | Latissimus |
| Dorsi | (mid back) | ||||
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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) | |||||
|
| X. | Gastrocnemius | (back of calf) | ||||||
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