The
programme outlined below is for beginners or those who have ventured back into a
gym after a long break. It gives a very clear description of how each exercise
must be conducted, because an exercise ineffectively done, can do more harm than
good.
|
Exercise/equipment |
Description
of exercise |
Sets
& reps |
|
Forward
lunges
(quadriceps,
hamstring, buttocks) |
Stand
with feet slightly apart, both feet facing forward.
Step
forward bending both legs, hold for 3 seconds and then step back.
Repeat
15 times then change sides. |
2
x 15
(per
side)
|
|
Leg
curls
(hamstrings) |
Lie
on your stomach with legs extended.
Cross
the right foot over the left ankle.
Lift
the left ankle off the mat, bending at the knee.
The
right foot must push down to resist the upward motion.
|
2
x 15
(per
side)
|
|
Wall
pushes
(a
wall)
(chest/front
of shoulders) |
Stand
facing a wall with feet shoulder width apart, arms extended in front of
you. Place your hands about shoulder width apart on the wall.
Slowly
lean forward, then push back (also slowly) using your arms.
|
2
x 15 |
|
Seated
vertical rowing
(seated
rowing machine)
(upper/middle
back/rear shoulders) |
Sit
in an upright position, stomach pulled in and back straight.
Pull
the bars towards you, simultaneously squeezing the shoulder blades
together.
Slowly
straighten the arms.
|
2
x 15 |
|
Side
lying adduction
(Adductors
– inner thigh)
|
Lie
on your side, body in a straight line, head resting on your extended arm.
Bend
the top leg and rest the knee on the floor.
Keep
the lower leg straight.
Lift
it, squeezing the inner thigh as you do so, hold for 3 secs and then lower
slowly.
|
2
x 15 |
|
Side
lying abduction
(Abductors
– outer thigh) |
Lie
on your side, body in a straight line, head resting on your extended arm.
Bend
the lower leg.
Keep
the top leg straight.
Lift
it, hold for 3 secs and then lower slowly.
|
2
x 15 |
|
Shoulder
press
(light
dumbbells)
(shoulders) |
Stand
with feet shoulder width apart, holding dumbbells so that hands are in
line with your shoulders, palms facing each other.
Push
dumbbells up towards ceiling, hold for 5 sec and then return to starting
position.
|
2
x 15 |
|
Leg
press
(leg
press machine)
(quadriceps/hamstrings
and buttocks) |
Position
the seat of the machine so that when you straighten your legs they are
almost able to straighten completely.
At
the starting position, your knees should be bent at about 90o,
feet firmly on footplate.
Straighten
your legs slowly by pushing against the footplate, but DON'T lock your
knees.
|
2
x 15 |
|
Triceps
kick-backs
(light
dumbbells and bench)
(triceps) |
Lean
on a bench, so that the knee and hand of the non-exercising side support
your body weight.
Hold
a dumbbell facing forward in the other hand.
Start
with the arm bent and the elbow pointing towards the ceiling and in line
with the trunk.
Straighten
your arm and then return to starting position.
|
2
x 15
(per
side)
|
|
Bicep
curls
(light
dumbbells)
(biceps) |
Start
with the dumbbells at your sides with your palms facing the ceiling,
elbows tucked into your sides.
Bend
your arms lifting the dumbbells, keeping elbows tucked into side.
Hold
in position for 5 secs and then return to starting position.
|
2
x 15 |
|
Calf
raises
(calf
raise machine)
(gastrocnemius
– calf muscles) |
Use
the standing calf raise machine in the circuit.
Ensure
that you keep back straight and abdominals contracted.
SET
1:
Feet facing forward
SET
2:
Feet facing outwards (duck-footed)
SET
3:
Feet facing inwards (pigeon-toed) |
3
x 12 |
|
Abdominal
crunches
(Abdominal
muscles) |
Lie
on your back with stomach pulled in tightly, back flat on the floor, knees
bent.
Place
hands behind your head, but keep neck relaxed and straight.
Contract
the abdominal muscles and simultaneously lift the shoulders off the ground
with your head supported in your hands.
At
all times, keep your neck straight as an extension of your back.
Hold
the contraction for 3 sec and then lower slowly.
|
4
x 8 |
|
Oblique
crunches
(Oblique
abdominal muscles) |
Lie
on your back with stomach pulled in tightly, back flat on the floor.
Place
your left ankle on your right knee.
Place
hands behind your head, but keep neck relaxed and straight.
Contract
the abdominal muscles and simultaneously lift the shoulders off the ground
with your head supported in your hands.
Move
your right elbow towards your left knee and repeat this 8 times.
Repeat
with right ankle resting on left leg and moving left elbow towards your
right knee and repeat this 8 times.
Hold
the contraction for 3 sec and then lower slowly.
|
3
x 8
(per
side)
|
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