 |
Beginning Your Exercise Program |
| THE ACTUAL SET |
Depending on what you are Training for Endurance, Strength or Power will determine exactly how many repetitions you do during your set.
Endurance is easily the best place to start for a beginner, so we will use this as our example…
Just remember to not go crazy on your 1st workout… stick with…
‘Just enough so you can feel it, but not too much that you are straining!’
So you’re strapped in right…Ready to go?
Focus on working between the 6-7 level. (1-10 scale)
| Before you start… |
i. Check your height and positioning one last time…
ii. Take a deep breathe in through your nose… And Push… (counting one and two as you push the weight)
iii. Push that weight all the way to the end… without locking your elbows, bring the weight back down counting 1, 2, 3, 4…
Sidebar Notes
If you do not have any exercise equipment to try this on, follow the movement like this.Sit yourself upright, take a deep breathe, have your hands positioned as the example shows (chest press) and push… breathing out through the mouth… Then bring the weight back down counting 1, 2, 3, 4. At the same time recover taking a deep breath in through your nose.You want to aim to push anywhere from 15 to 30 reps. Just work to the 1-10 scale and push to the 6-7 stage.
Concentrate on keeping a strong Posture and breathing fluently with your counting. Keep yourself strong in the movement keep your head still and focused.
| Completing your First Set |
Tummy
Tight
Lastly,
to make this the perfect set you need to concentrate on your stomach.
You need to focus on holding this tight. This will also help you to
hold your posture in place.
Plus… Holding your tummy tight during the workout will stimulate the
muscles into action. Causing you to work them out to!!
I always tell my clients…
‘Squeeze
that tummy in, let it pouch and it'll stay like that!’
That was your first set on
your first machine! You have learnt that you have just worked your chest
muscles whilst also tightening the back of your arms!
You have learnt why stretching is crucial, and why breathing is so
important.
Your body is thanking you already!!
Sidebar Notes
So much information! So many factors to consider! But like anything, this takes practice and repetition. The more you do it, the easier it gets. The easier it gets the more fun you will have and the more you will remember! Helping it to become second nature!
| Lastly… |
When using Exercise Equipment whether at your home or at a Health Club the actual movement will be the same. The actual machine may look slightly different, but the functional information here will apply to all the exercises you will learn about.
If you still haven’t
decided on what equipment to buy or what gym to attend there is some
great unbiased help at Home
Exercise Equipment Vs Health Club M/Ship.
Or perhaps you want to see how to use the equipment first and then make
your decision on what will suit your needs best…
There will be great examples of both Health Club and Home Exercise
Equipment in the following pages...
Next Page: Chest & Triceps - The Chest Press
Return from Beginning your exercise program to Breathing Importance
Return to Workouts for Beginners
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