Weider Club C 725 English Manual - Page 36

Gluteus Medius hip

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The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath. Rest for a short period of time after each set. The ideal resting periods are: • Rest for three minutes after each set for a muscle building workout. • Rest for one minute after each set for a toning work- out. • Rest for 30 seconds after each set for a weight loss workout. Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise. COOLING DOWN End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility. STAYING MOTIVATED For motivation, keep a record of each workout (see page 37). List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. The key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. A B C D E F G H I J K L M N O P Q R S T U V W X MUSCLE CHART A. Sternomastoid (neck) B. Pectoralis Major (chest) C. Biceps (front of arm) D. Obliques (waist) E. Brachioradials (forearm) F. Hip Flexors (upper thigh) G. Abductor (outer thigh) H. Quadriceps (front of thigh) I. Sartorius (front of thigh) J. Tibialis Anterior (front of calf) K. Soleus (front of calf) L. Anterior Deltoid (shoulder) M. Rectus Abdominus (stomach) N. Adductor (inner thigh) O. Trapezius (upper back) P. Rhomboideus (upper back) Q. Posterior Deltoid (shoulder) R. Triceps (back of arm) S. Latissimus Dorsi (mid back) T. Spinae Erectors (lower back) U. Gluteus Medius (hip) V. Gluteus Maximus (buttocks) W. Hamstring (back of leg) X. Gastrocnemius (back of calf) 36

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36
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
Rest for a short period of time after each set. The
ideal resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout (see
page 37). List the date, the exercises performed, the
resistance used, and the numbers of sets and repeti-
tions completed. Record your weight and key body
measurements at the end of every month. The key to
achieving the greatest results is to make exercise a
regular and enjoyable part of your everyday life.
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A.
Sternomastoid (neck)
B.
Pectoralis Major (chest)
C.
Biceps (front of arm)
D.
Obliques (waist)
E.
Brachioradials (forearm)
F.
Hip Flexors (upper thigh)
G.
Abductor (outer thigh)
H.
Quadriceps (front of thigh)
I.
Sartorius (front of thigh)
J.
Tibialis Anterior (front of calf)
K.
Soleus (front of calf)
L.
Anterior Deltoid (shoulder)
M.
Rectus Abdominus (stomach)
N.
Adductor (inner thigh)
O.
Trapezius (upper back)
P.
Rhomboideus (upper back)
Q.
Posterior Deltoid (shoulder)
R.
Triceps (back of arm)
S.
Latissimus Dorsi (mid back)
T.
Spinae Erectors (lower back)
U.
Gluteus Medius (hip)
V.
Gluteus Maximus (buttocks)
W.
Hamstring (back of leg)
X.
Gastrocnemius (back of calf)