Description of the participant:
is a 40 year old woman who is not sport. It wishes to strengthen especially at the level of the ABS, thighs, glutes and triceps but does not take muscle mass.
Program:
He is a new person and we will advocate exercises with light loads: 3 sets of 12 to 15 repetitions for each exercise are available with a recovery of 1 minute 30 after each series. The method used will be the circuit-training who plans to work all parts of the body, which aims to maintain fitness. At the end of this cycle that will last about 8 weeks, we will vary the exercises and increase the number of repetitions and the number of series (will be with light loads to avoid taking the volume). On the other hand, will be of course demand for the adherent focusing on exercises for areas of the body that it particularly wishes to strengthen.
The glutes work:
this machine requests the gluteal muscles and aims to reduce the 'horse panties. It is important to blow during the contraction that is to say when the legs are moving away from the other.
Thigh work:
this machine invites muscles quadriceps, with a light load, muscle emerges and grows longer. Contraction occurs when laying legs and this is the time where you have to expire
Hamstrings:
well control the movement including down the legs to not solicit the knees. Well blow when it flexes the knees during the contraction. With the extension feet, emphasis hamstrings work, with the feet in bending, emphasis the work of calves.
The triceps to the pulley:
need to unlock the knees and keep the immobile elbows during the exercise. Contraction occurs when the arms are outstretched, we must control the movement so that it is effective. This exercise is easy to perform and can be done by beginners to gain enough strength to RESTful to more complex movements.
Bicep curls with dumbbells.
It is advisable not to move the elbows during the exercise; contraction occurs when it flexes the elbow, it is at this time that should expire.
Back:
with the horizontal draw. To successfully complete the exercise, should be made to keep the flat back. It will blow this time by extending the arm. It will inspire at the time of contraction because it priviligiera the inspiration at the opening of the ribcage. This exercise is great for work back in the thickness, it locates the effort on the latissimus dorsi, the big round, posterior beams of the deltoid, biceps brachii, brachio radial, and at the end of movement, during reconciliation of the shoulder blades, on the trapeze and the rhomboids.
The top of the back:
with the vertical draw, it will expire by bringing the bar to the shoulders. This exercise is excellent for developing back in width. He worked mainly the latissimus dorsi and the large round.
Abdominal Board:
it is important in this exercise well blow during surveys of bust and bend the knees. This exercise develops the rectus abdominis, also seeking but less intense way the oblique. Furthermore, it notes that the right of the thigh, the ilio-psoas and tensor fasciae latae are heavily involved in.
The meeting lasts 1 h 30-2 h.
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