jump starter name 3 important things you have learned about strength training
TRANSCRIPT
Jump Starter
Name 3 important things you have learned about strength
training
Fitness Center IntroLower Body Machines and Cardio Exercises
Lower Body Exercises
1. Squat on Bosu
2. Bosu Step Ups
3. Leg Curl Machine
4. Leg Extension Machine
5. Leg Press Machine
Lower Body Strength Training
Benefits Prevention of injuries More definition in muscles Stronger bones Better balance and coordination
Lower Body Basics1. Abdominals pulled in
2. Knees always stay over ankle when lowering
3. Back straight
4. Shoulders back
5. Slow and controlled movement
Cardio Equipment/Machines
Elliptical Bike Treadmill
1. Elliptical
Before you start:
-Turn on
-Adjust resistance
-Adjust program
2. BikeBefore you start:
- Adjust seat height- Choose program
- Choose desired resistance
3. TreadmillBefore you start:
-Step on sides
-Turn on and choose program
-Adjust incline
Lower Body Exercise
1. Squat on Bosu
Muscles Worked:-Hamstrings (Upper back thigh)
-Quads (Upper front thigh)
-Glutes (Butt)
-Gastrocnemius (Calf)
Before you start:
- Shoes tied
- Bosu flat or on ball side
-Space around you clear
Muscles Worked:
- Hamstrings
- Glut Maximus
- Quads
- Gastrocnemius
Before you start:
- Shoes tied
-Space around you clear
2. Bosu Step Ups
Lower Body Exercises
3. Leg Curl
Muscles Worked:
-Hamstrings-Glut Maximus
Before you start:
-Adjust leg pad
4. Leg Extension Machine
Muscles Worked:
-Quads
Before you start:
-Adjust leg pad
5. Leg Press Machine
Muscles Worked:
-Hamstrings (Back of Thigh)-Glut Maximus (Butt)-Quads (Top Front Thigh)-Gastrocnemius (Calf)
Before you start:
-Adjust Seat-Knees bent-Back straight