Presenting:
description
Transcript of Presenting:
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The PurposeThe Purpose
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IntroductionIntroduction
• Covenant College has a new athletic facility
• One room has all free weight exercising equipment
• The other, shown in the picture, contains cable weight machines, workout machines, and other exercise equipment
• Disclaimer-be careful when using any of the machines. Always follow the directions, and read the warning
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The Proper ClothingThe Proper Clothing
• Make sure that you wear a comfortable shirt that allows you to move freely and will not restrict movement
• Wear clothing that you will not get too hot in
• Make sure that you wear comfortable pants or shorts that allow you to move freely
• Make sure that you wear tennis shoes/athletic shoes that have good tread
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How to Work the TreadmillHow to Work the Treadmill
• Press the green start button located on the bottom right corner of the control panel
• Follow the directions that appear in the middle of the control panel on the rectangular screen
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How to Work the BikeHow to Work the Bike
• Start pedaling and the screen will light up with a large orange arrow.
• The display screen with words will tell you to choose a program and then press the start/enter button.
• Once you have done that, follow the rest of the directions.
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How to Work the Elliptical How to Work the Elliptical MachineMachine
• Get on the machine and start striding
• Press the quick start button on the lower right corner of the control panel
• Follow the directions that flash from the control panel
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How to Work the StairstepperHow to Work the Stairstepper
• Get on the machine and start stepping
• Press the green start button located at the bottom right corner of the control panel
• Choose a program, and follow the rest of the directions given to you on the display screen
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Adjusting the Seats Adjusting the Seats
• If when you sit down on the seat to begin lifting and your knees are not bent at a 90 degree angle you know that you need to adjust the seat of that machine
• To adjust it, bend down, and grab the seat with two hands
• You then must pull towards you, and move the seat up or down
• Lastly, you need to hook the seat and push it in so that it is sturdy
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Adjusting the WeightsAdjusting the Weights
• To adjust the amount of weight that you want to lift, push the silver button on the key like instrument and pull it out
• Next, you need to place the key like instrument in the hole of the amount of weight that you would like to life
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Starting Lifting with Small Starting Lifting with Small Weights Weights
• It is important to choose the correct amount of weight to lift
• A test to know if the amount is heavy enough, but not too heavy, is you should be able to lift the weight no more than 12-15 times and no less than 5 times
• If you can lift the weight more than 15 times you need to increase the amount, if you can lift the weight 5 times or less, you may need to decrease the weight
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Dual Axis Pulldown Starting Dual Axis Pulldown Starting PositionPosition
• When beginning, you want to keep your hand shoulder width apart
• Sit with your legs held firmly under the pad
• Arch your back, poking out your chest
• Lean back slightly, rotating at the hips
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Dual Axis Pulldown Finishing Dual Axis Pulldown Finishing PositionPosition
• Keep hands approximately should width apart
• Pull down in a smooth motion
• Pinch shoulder blades together
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Dual Axis Overhead Press StartDual Axis Overhead Press Start
• Sit back in seat with back straight on the pad
• Keep head back and look straight ahead
• Have a neutral grip, also a wider grip is available for the more advanced
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Dual Axis Overhead Press FinishDual Axis Overhead Press Finish
• Push the weight upwards in a smooth motion
• Keep body in small position
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Dual Axis Chest Press StartDual Axis Chest Press Start
• Sit back in the seat with your back flat on the pad
• Keep your head back and look straight ahead
• Poke chest out
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Dual Axis Chest Press FinishDual Axis Chest Press Finish
• Push the weight in a smooth motion
• Keep your body in the same position
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Dual Axis Incline Press StartDual Axis Incline Press Start
• Sit back in the seat with your head and back against the pad
• Look straight forward
• Poke your chest out
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Dual Axis Incline Press FinishDual Axis Incline Press Finish
• Push weight out in a smooth motion
• Keep your body in the same position as when you started
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Assisted Chin-up Start with the Assisted Chin-up Start with the Inside GripInside Grip
• This is an advanced grip, use it only if you are more experienced with chin-ups
• Grip the handles
• Keep your arms and body straight
• If you use the bar for assisted weights, place your feet on it
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Assisted Chin-up FinishAssisted Chin-up Finish• Pull your body up until your
chin is above the bar parallel to your hands
• Return your body to the starting position
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Assisted Chin-up Start with the Assisted Chin-up Start with the Outside GripOutside Grip
• Grip the handles using the wide grip
• Keep arms and body straight
• Use assisted weight if needed
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Assisted Chin-up FinishAssisted Chin-up Finish
• Pull yourself straight up using a smooth motion
• Pinch shoulder blades together
• Get chin at least to hand level, if not higher
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Dips StartDips Start
• Keep arms and back straight
• Look straight ahead
• If using assisted weight, place your feet on the bar
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Dips FinishDips Finish
• Lower your body until your arms form a 90 degree angle
• Return your body to starting position
• Be careful not to lock your elbows when you reach the starting position again
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Modular Triceps Pushdown Using Modular Triceps Pushdown Using the Ropethe Rope
• Stand straight with back against pad and do not lock your knees
• Grip the rope securely
• Start with arms at a 90 degree angle
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Modular Triceps Pushdown Modular Triceps Pushdown FinishFinish
• Push weight down in a smooth motion
• Keep back straight making sure not to lean forward
• End in the starting position with your arms at a 90 degree angle
• Using the rope allows for more flexibility than the straight bar, so make sure to flare the wrists out after fully extending triceps
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Modular Triceps Pushdown Start Modular Triceps Pushdown Start Using the BarUsing the Bar
• Stand straight with back against pad and do not lock your knees
• Grip the bar securely
• Start with arms at a 90 degree angle
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Modular Triceps Pushdown Modular Triceps Pushdown FinishFinish
• Push weight down in a smooth motion
• Keep back straight making sure not to lean forward
• Fully extend triceps, and return to starting position
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Modular Arm Curl StartModular Arm Curl Start
• Be sure you adjust the weights appropriately
• Grip the bar with your arms extended
• Make sure that your thumb is higher than your little finger when you grip the bar
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Modular Arm Curl FinishModular Arm Curl Finish
• Pull arms forward as far as you can bending at the elbow
• Pinch biceps and forearms together for maximum effect
• Slowly return arms to starting position
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Cable Cross-over StartCable Cross-over Start
• Grip handles and hold them about shoulder high
• Keep elbows slightly bent
• Put one foot in front of the other for balance
• Lean forward slightly at the hips
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Cable Cross-over FinishCable Cross-over Finish• Pull cables smoothly
together in front of your chest
• Keep elbows in the same position as the start, making sure not to bend them
• Cross one hand over the other at the waist
• Remember to lean forward at the hips, but not too much
• Pinch chest muscles together in the center as if you were trying to hold a piece of paper between your pecs.
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Plate Loaded Row StartPlate Loaded Row Start
• Sit straight up with head level, back straight, and and chest flat against the pad
• There are two grips--the one shown is the neutral grip
• Rest feet on the bars on the machine, called feet bars
• Adjust chest pad so that you can reach the grips but at the same time when arms are extended the weight isn’t rested
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Plate Loaded Row FinishPlate Loaded Row Finish
• Keep head and back straight
• Pull weight back in a smooth motion
• Pinch shoulder blades together
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Glute-Ham StartGlute-Ham Start
• Keep feet flat against plate
• Pad should rest just above the heel and just below the calf
• Knees should be about two inches from abdominal pad
• Keep back straight, look down, and cross arms
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Glute-Ham Intermediate PositionGlute-Ham Intermediate Position
• Keep back straight
• Raise up smoothly, pivoting at the hips
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Glute-Ham FinishGlute-Ham Finish
• Continue looking straight ahead
• Arch back slightly pivoting at hips
• Raise up in a smooth motion to about a 45 degree angle
• Be sure not to put too much stress on the lower back by trying to go higher--this could lead to injury
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Ab Crunch Starting PositionAb Crunch Starting Position
• Sit with your feet facing forward on the ground
• Buckle the seat belt for added security
• Place arms folded across each other on top of the arm pad
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Ab Crunch Finishing PositionAb Crunch Finishing Position
• Pull your upper body down towards the floor
• Keep yourself from going too far down or not down enough
• Return body back into starting position and repeat exercise
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Hip Adduction StartHip Adduction Start
• Place your feet level on the first bar with your heel placed between the two bars, not on top of the back bar
• Keep your back against the seat
• Spread legs outward with your feet until you reach the desired width (you will hear a clicking noise)
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Hip Adduction FinishHip Adduction Finish
• Bring legs together at a controlled pace
• Slowly move legs back to starting position
• Repeat the exercise
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Hip Abduction StartHip Abduction Start
• Place your feet level on the first bar with your heel placed between the two bars, not on top of the back bar
• Keep your back against the seat
• Make sure weight is adjusted properly
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Hip Abduction FinishHip Abduction Finish
• Slowly push legs outward
• Bring them in again at a controlled pace
• Don’t allow weights to slam together, but continue pushing out again to repeat exercise
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Rotary Calf StartRotary Calf Start
• Place feet on angled foot bar
• Keep legs slightly bent
• Grip the handles for stability
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Rotary Calf FinishRotary Calf Finish
• Press toes forward in a smooth motion
• Do not lock your knees
• Bring toes backward without smashing weights together
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Prone Leg Curl StartProne Leg Curl Start
• Get on the machine, and hold onto the handle grips
• Your knees should be about two inches off of the pad
• The pad that is resting across your legs should be above your ankles
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Prone Leg Curl FinishProne Leg Curl Finish
• Raise your legs in a smooth motion, while looking down at the floor
• Bring your legs up until you touch your rear end
• Slowly lower your legs until you get to the starting position
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Leg Extension StartLeg Extension Start
• Get on the machine, rest your back on the pad, and hold onto the handle grips at your side
• Your should be sitting up at about a 90 degree angle
• The pad resting on your leg should be above your ankles
• Your toes should be pointing up and towards the ceiling
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Leg Extension FinishLeg Extension Finish
• Raise your legs in a smooth motion
• Keep your toes pointing towards the ceiling
• Bring your legs up until they are straight
• Lower them slowly until they are at the starting position
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Seated Leg Press StartSeated Leg Press Start
• Get onto the machine, hold the hand grips at your side, and rest your back on the pad
• Place your feet on the platform so that your legs are at a 90 degree angle
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Seated Leg Press FinishSeated Leg Press Finish
• Push your legs out, but do not lock your knees
• Slowly bend your knees again, until you are at the starting position
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ConclusionConclusion
• Next time you go to the exercise room, you can feel sure of what you are doing
• No longer will you feel perplexed about working out
• Also now that you have gone through the slides, you will work your muscles properly using the correct techniques
• If you ever feel sore the day after a workout, you may want to decrease the amount of weight that you are doing
• Enjoy working out!