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Exercise For beginners - lower body
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Transcript of Exercise For beginners - lower body
EXERCISE FOR BEGINNERS
Lower Body
Workout
Instructions
This booklet is designed for a beginning exerciser who wants to start off with a general exercise program.
Complete 15-20 repetitions of each exercise
Complete 2 sets of the each exercise
Rest as needed between sets (30-90 seconds)
Be sure to go through full range of motion for exercises
Adjust any machines to fit your body
-Set seat at notch that has your legs bent close to a 90 degree angle.
-Feet should be high enough on platform so that your knees are over your ankles.
Life Fitness Leg
Press
-Adjust seat notch to where your knees are in alignment with the red dot mark on the machine.
-Adjust pad roller height so that the pad is at mid shin.
Life Fitness Leg
Extension
-Adjust seat notch to where your knees are in alignment with the red dot mark on the machine.
-Adjust leg starting height according to your comfort and flexibility
-Adjust pad roller height so that the pad is at lower-mid calf.
-Be sure that top pad is locked all the way down on your thigh.
Life Fitness
Seated Leg Curl
-Feet should be shoulder width apart on platform.
-Ankles should be lined up directly under knees and knees should never pass toes.
-Stand up straight to unlock the lever up top.
Nebula Squat
-Place feet shoulder width apart on lower bar.
-Only the balls of your feet should be resting on lower bar.
-Push through your toes to lift the pads up and release the lever.
Seated Calf
Raise
-Place heels and mid calf on stability ball.
-Hands should be placed by sides.
-Perform a bridge by lifting hips in the air and curl the stability ball towards you and then back out.
Stability Ball
Hamstring Curl
-Lower the cable pulley to the bottom with a leg
strap attached.
-Stand sideways next to the pulley and place outside leg into the attachment.
-Stand up straight, & hold on if needed, and bring leg out to your side as far as you are able and then back.
-Turn around to repeat for other side.
Cable Machine
Leg Abduction
-Lie on back with knees bent and feet flat on floor.
-Place hands on either side of head.
-Perform a crunch by lifting head and shoulders off of floor and back down.
Abdominal
Crunch
-Lie on back with knees bent and feet flat on floor.
-Cross one ankle over the opposite knee.
-Place hands on either side of head.
-Perform a cross crunch by bringing opposite elbow towards knee and back down.
Abdominal Cross
Crunch
-Lie on back with knees bent at 90 degrees in the air.
-Hands should be placed by your sides.
-Perform a reverse crunch by brining knees towards chest and straightening out legs (bottom will lift up off the floor) and then back down.
Abdominal
Reverse Crunch