Presentation on theme: "Taking charge of your fitness goals!. Warm Up Stretches Arms & Shoulders Chest Back Abdominals GlutealsQuadriceps Calfs Cool Down & Stretches Sample Workout."— Presentation transcript:
Taking charge of your fitness goals!
Warm Up Stretches Arms & Shoulders Chest Back Abdominals GlutealsQuadriceps Calfs Cool Down & Stretches Sample Workout Weight Training Tips Click on an area to find out more info! Credits
* Before you work out, it is important to warm up your muscles before lifting weights. * Warming up your muscles prepares your body to start lifting weights, and more importantly, can prevent injuries. * The warm up consists of increasing your cardiovascular heart rate. This can be done by a 5 minute jog, a brisk walk, jumping rope, or any activity that gets your heart going!
Before you work out, it is important to warm up your muscles. Warming up your muscles prepares your muscles to exercise, which can prevent injuries. Warming up consists of increasing your cardiovascular heart rate. This can be achieved by jogging for 3-5 minutes, jumping rope, or any brisk activity that gets your heart pumping!
v Arms- 1. Stretch straight arm across body. 2. Bend elbow, put arm behind head, & push down Back- 1. Lay on back, bring knees to chest Sitting back twist. Quadriceps- 1. Stand, hold toes, and pull up on leg. Calf- Stand, push against wall, and lean forward. Gluteals- Lunge forward,step forward away from other leg. 2.
v LiftStrengthens following muscles: Bench PressPectorals Incline Press Dumb bell Flies Bench PressIncline Press Dumb bell Flies
v Abdominal Exercises: Crunches Incline Sit Ups Side bends Strengthens following muscles: Internal & External Obliques CrunchesSide bendsIncline Sit Ups
v LiftsStrengthens following muscles: Squat Gluteals & Quadriceps Lunge Squat Bend knees to (90 degrees) Lunge Step forward, bending knees to ground
v LiftsStrengthens following muscles: Leg Extension Quadriceps Leg Press Leg Extension
v Lifts Strengthens following muscles: Toe Raises on machineGastrocnemius Single leg Toe Raises with dumb bells Toe Raises on Machine Toe Raises w/ Dumb bells
v LiftsStrengthens following muscles: Dumb bell Bent over RowErectors Lever Incline Row Dumb bell bent over rowLevel Incline row
v After you work out, it is important to cool down and stretch your muscles. After lifting, repeat the stretches that you did at the beginning of your program, and if you raised your heart rate considerably, be sure to walk around a little to cool down.
v Bench Press /10 /10/ /10 Incline /10 /10 /10 Leg Press /10 /10 /10 Leg Curl /10 /10 /10 Leg Extension /10 /10 /10 Lunges /10 /10 /10 Arm Curls /10 /10 /10 Tricep pushdown /10 /10 /10 Lat. Pulldown /10 /10 /10 Squats /10 /10 /10 This is an example of a sample workout for a general body strengthening
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