Transcript document

Personal Fitness Training
Online Lesson - Start Here
Working the Legs
A Quick Guide
Instructor
Gina Hardey
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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
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Leg Muscles to be Worked
• The following muscles will be worked
• Quadriceps
• Hamstrings
• Hip abductors and adductors
• Calves/Soleus Muscle
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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.
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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.
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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
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Hamstring Muscle
Identification
• Hamstrings – These
muscles make up the
back of the thigh.
Exercises include squats,
lunges, leg press
machine, and leg curl
machine
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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.
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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.
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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.
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Abductor Muscle
Identification
• The abductors are on
the outside and move
the leg away from the
body.
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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.
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Calf Muscle Identification
• The calf muscles
are on the back
or the lower leg.
They include the
gastrocnemius
and the soleus.
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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
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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
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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
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