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Personal Fitness Training Online Lesson - Start Here Working the Legs A Quick Guide Instructor Gina Hardey 1 Previous Beginning Next Training Goal Upon completion of this training, the user will be able to: • Identify the Quadriceps, Hamstring, Adductor, Abductor and Calf muscles • Have knowledge of Gina’s favorite tested routines • Have basic knowledge of weight training language necessary for execution of a routine 2 Previous Beginning Next Leg Muscles to be Worked • The following muscles will be worked • Quadriceps • Hamstrings • Hip abductors and adductors • Calves/Soleus Muscle 3 Glossary • Sets – A set is a group of successive repetitions performed without • Reps – A rep or repetition is the number of times you repeat the • Maximum Resistance - Maximum resistance is the most weight • Range of Motion - Full range of motion is an important component • Progression and Frequency - as your muscles adapt to a given resting. move in each set you can lift with proper form one time of proper form. Each exercise should be taken through the complete range of joint movement in a slow controlled manner, with emphasis placed on the completely contracted position. exercise, you need to gradually increase the resistance or the repetitions to promote further gains. 4 Previous Beginning Next Quadricep Muscle Identification • Quadriceps – This group of muscles makes up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine. 5 Previous Beginning Next Gina’s Favorite Quadricep Routine Quadricep Curl (Legs) • 10-12 reps x 3 sets • 2 times a week with 2 days rest period in between workouts • Tip: Use a lighter weight and going slowly to make sure you have tension in the muscles 6 Previous Beginning Next Hamstring Muscle Identification • Hamstrings – These muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine 7 Previous Beginning Next Gina’s Favorite Hamstring Routine Hamstring Curl • 10-12 reps x 3 sets • 2 times a week with 2 days rest period in between workouts • Tip: Make sure your feet are pointed straight. Don't bow them out like a duck. 8 Previous Beginning Next Adductor Muscle Identification • The adductors are on the inside and pull the leg across the centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines. 9 Previous Beginning Next Gina’s Favorite Adductor Routine Adductor Machine Exercise •10-12 reps x 3 sets •2 times a week with 2 days rest period in between workouts •Tip: Go slowly and make sure you bring your legs all the way together. Previous Beginning 10 Next Abductor Muscle Identification • The abductors are on the outside and move the leg away from the body. 11 Previous Beginning Next Gina’s Favorite Abductor Routine Abductor Machine Exercise • 10-12 reps x 3 sets • 2 times a week with 2 days rest period in between workouts • Tip: Go slowly. Don't bounce it open and closed. 12 Previous Beginning Next Calf Muscle Identification • The calf muscles are on the back or the lower leg. They include the gastrocnemius and the soleus. 13 Previous Beginning Next Gina’s Favorite Calf Muscle Routine Seated Toe Raises • 2-3 sets • 20 reps • 2 times a week with 2 days rest period in between workouts • Weight can be added as you advance in exercise. Beginners use bar only. Step 1 Step 2 Step 3 14 Previous Beginning Next Training Overview Muscle Sets/Reps Times per Week Quadriceps 10-12 reps x 3 sets 2X Hamstring 10-12 reps x 3 sets 2X Abductor 10-12 reps x 3 sets 2X Adductor 10-12 reps x 3 sets 2X Calf 20 reps X 203 sets 2X 15 Previous Beginning Skip Test Additional Resources • http://www.primusweb.com/fitnesspartner/library/activity/train basics.htm • http://www.leehayward.com/legs.htm • http://www.thebodyworker.com/muscleslegchart.htm • http://www.innerbody.com/image/musc05.html • http://www.innerbody.com/image/musc05.html • http://www.greenmarket.com/Library/bookshelf/Books/43/26.c fm • http://www.e-weightlossfitness.com/leg_exercises/leg_extension.shtml 16 Previous Beginning Next