The muscles and how they work?
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There are many other muscle groups however these are the ones I prefer to focus on the most
Biceps
Flex your arm at a 90 degree angle, the thing bumped up half way between the shoulder and your elbow is your bicep.
Triceps
Same as bicep except it is the muscle on the down side our your arm. These are always used together, the are what make your arms work. They are What you use when your life everyday items from books to bags, shoes. You use Them when you open doors, or even when you drinking bottles of soda pop, or the Redneck 16on works out.
Deltoids
Shoulders Place your arms at the side of you’re body, extending to the walls on the sides of your room, and your palms up. Now move your arms up into the air until your palms meet each other with a clapping sound, then take your arms back to the staring point. Repeat this exercise until you figure our muscle group I am referring to.
Pectoral Muscles
Your pecks commonly referred to for men or your breasts for woman
Full Back
There are several muscles groups however I will group them all together. The are all extremely important and need to be respected. I have missing bone fragments in my spinal column do to intense sparring, fighting and other such training. This sounds more painful then it is. Fortunately I worked the muscles in this area extremely well and these keeps me from being disabled, however in the morning I am extremely tight for about 1 hour before I start my daily activities
Abs
I am sure you have seen enough abs machines to know what this area is so I will skip over it. I will comment though if you are lucky enough to be skinny it always looks like you have a cool 6 pack.
Thighs
These are located from your hip to your knees on the inside and outside of your legs. They play apart in walking running, and leg strikes and blocks.
Quadriceps
Located from waist to knee on front of leg.
Hamstrings
These are in the same general area of your Quadriceps, except the are on the back of your legs.
Calves Muscles
Your calves are the muscles from the back of your knee to your foot.. These are extremely noticeable in soccer players. Due to all there running.
Heart
Moves the blood to circulate throughout the body Lungs The Lungs are the head of the respiration department, need for transporting oxygen to the heart. Much needed during cardio actives
The information provided above is very basic information. I highly advice those interesting in learning more about their muscles and other systems of the body to hit boarders book stores fitness section as well as wonderful websites of mens/womans health and so forth for more information as well as help setting up workout and eating plans and journals. It is also extremely important for everyone to check with their doctor before setting up a diet and exercise program. Most health clubs also have personal trainers that are there to help individuals set up training programs that will fit them. I am listing my personal training program that works well for me and most people who are just looking to tone your muscles, but again pardon the pun but every body is different and what works for one person may not work for everyone else. While I was a personal trainer the hardest part of my job was finding routines for each individual person. This program again is my own and was the basic program I used for people with simular goals, as a baseline and went from their on my clients issues, or concerns.
Warning:
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The information provided above is very basic information. I highly advice those interesting in learning more about their muscles and other systems of the body to hit boarders book stores fitness section as well as wonderful websites of mens/womans health and so forth for more information as well as help setting up workout and eating plans and journals. It is also extremely important for everyone to check with their doctor before setting up a diet and exercise program. Most health clubs also have personal trainers that are there to help individuals set up training programs that will fit them. I am listing my personal training program that works well for me and most people who are just looking to tone your muscles, but again pardon the pun but every body is different and what works for one person may not work for everyone else. While I was a personal trainer the hardest part of my job was finding routines for each individual person. This program again is my own and was the basic program I used for people with simular goals, as a baseline and went from their on my clients issues, or concerns.
Home Workouts:
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So you can not get to the gym.
Ok we have a few ways we can go about training from here. We can use backpacks stuffed with books at weight you can control or 2 1 gallon milk jugs filled with a comfortable amount of water for you.
3 times a week
Upper body
Arm curls
Stand with feet shoulder distance apart. Arms out in front with your palms up, hands around handles. Bring your elbows down to one inch away from your hips. Now you are in position. Keeping your elbows in place move your hands up towards your shoulders. Either keep your palms facing up, or you can turn your wrists so your palms are facing each other. Lower down to starting position. Repeat 15 times rest for 30 sec. and go through a total of 3 times.
Arm extension
Stand with feet shoulder distance apart. Place hands around handles. Palms facing each other. Extend your arms over head. You want your elbows bent with your hands behind you. Gently move your hands up in the air so your arms are extended up, lower back down to starting position Repeat 15 times rest for 30 sec. and go through a total of 3 times.
Chest Press
Lay on your back. Have your hands around your devices handles elbows are bent and your hands are going toward you shoulders. Lift your arms up into the air. Lower down to repeat the exercise. Repeat 15 times rest for 30 sec. and go through a total of 3 times.
Fly’s and delts Sit on a chair hold milt jugs on each side of you. Extend your arms to either side of your body. Parallel to the ground. Now simple move your arms in out in front of you, to your arms going straight in front of you, bring back to starting position. Repeat 15 times rest for 30 sec. and go through a total of 3 times.
Daily fun stuff!
To do 2 days a week, the days you do not do the upper workout
Push ups 2 times daily
Regular way 1 set of 15 - 25
Knees down("girl pushups") 1 set of 15 - 25
Legs on chair 1 set of 15- 25
One leg crosses over other 1 set of 15 - 25
Reverse legs 1 set of 15 - 25
Crunches
2 times daily
Feet flat on round 1 set of 25
Knees on one side of body 1 set of 25
Knees on other side 1 set of 25
Knees in the air 1 set of 25
Pull ups
As many as you can do in 30 seconds, Try to beat, and go to a full minute
Palms facing out
Palms facing in
One palm in the other out
Jumping Jacks
4 sets of 25
Running
Ok for 30 minutes get out and start walking around the block.
Every week you want to run for 5 minutes longer then you did the week before.
Exsample if you were only able to run for 5 minutes in week one run for 10 of the 30 minutes in week 2. So forth and so on until you get up to 30 minutes, you can keep adding 5 minutes until you get up to a hour if you like.
30/60 Walk for 30/seconds run for 60 seconds 5-10 sets
I hightly recommend that everyone gets a yoga DVD or vcr tape and do it daily! Streching is difficult for me to explain with out pics.
Health Club Workouts:
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Monday Wednesday and Friday(3 Sets of 10-12 Reps) (Abs 4 Sets of 25 Reps)
Upper body workout 1.5 hours total
Pull-ups and dips 3 sets as many as possible per set
Preacher curls
Arm ext
Hammer curls
Arm ext 2 (different machine that works thing as tad diffrently
Single hammer curls
Single arm extents
Lateral raises
Chest press
Incline press
Flys and Rear Deltoids (for both flys and delts)
Lateral pull downs
Back extensions
Back Row
Ab Row 4/25
Ab Crunches 4/25
Lower Body 3 Sets of 10-12 Reps
Leg abduction (hips in)
Leg Addiction (hips out)
Leg Extension
Leg Curls
Seated Leg press
Rotary Calves
Squats
Single Leg Ext
Single Leg Curls.
Cardio
30 minutes on the bike before my workouts
30 minutes on the treadmill, track, or ARC mechines after my workouts
Yoga:
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These are 3 simple yoga routines that can be done easily at home. I was planning on giving step by step directions, however I am clearly better at telling people directions while leading a class then I am typing them. I however will offer something even better. Visit the site yogajournal.com, at this site you will not only find step by step directions but you will also find pictures and video clips for how to do these routines properly. Yogajournal.com is also a very useful site to learn all the aspects of yoga and it offers wonderful information on health and nutrition that just about anyone will find useful.
1 General Routine
1. Mountain Pose variation (Tadasana on Toes)
2. Powerful Pose (Utkatasana)
3. Triangle Pose (Utthita Trikonasana)
4. Flank Stretch Pose (Utthita Parsuakanasana)
5. Wide Angel Standing Forward Bend (Prasarita Padottanasana)
6. Cobbler’s Pose (Baddha Kanassona)
7. Simple Crossed Legged with Forward Bend (Sakhassana)
8. Four Pointed Staff Pose (Caturanga Daadasana)
9. Corpse Pose “Relaxation” (Savasana)
2 Balance Routine
1. Mountain Pose Variation (Tadasana on Toes)
2. Tree Pose (Vrksasana)
3. Triangle Pose (Utkatasana)
4. Warrior pose (Viradhadrasana 1 )
5. Squat Pose (Malasana)
6. Sage Pose (Vasisthasana)
7. Corpse Pose “Relaxation” (Savasana)
3 Strength Routine
1. Mountain Pose Variation (Tadasana on Toes)
2. Powerful Pose (Utkatasana)
3. Triangle Pose (Utkatasana)
4. Warrior Pose 1 (Viradhadrasana 1 )
5. Eagle Pose (Garudasona)
6. Downward Facing Dog Pose (Adho Mukha Svanasana)
7. Half Downward Facing Dog Pose (Ardha Adaha Mukha Svanasana)
8. Boat Pose (Paripurna Navasona)
9. Four Pointed Staff Pose “Yoga Push Up” (Caturanga Daadasana)
10. Sage Pose (Vasisthasana)
11. Bow Pose (Dhanurasana)
12. Upward Facing Dog Pose (Urdhua Mukha Svanasana)
13. Stretch of the East Pose (Purvottadnasana)
14. Simple Crossed legged with a Twist (Sukhasana)
15. Half Lord of the fishes Pose (Ardha Matsyen Drasana)
16. Deep Lake Pose (Viparita Karani)
17. Corps Pose “Relaxation Pose
Physical Training
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