The miniskirt training program
Spring is in the air, and it’s time to bring out those heralds of spring—miniskirts! Time to get back into miniskirt shape, fast. So pull on your workout clothes, pack some water in your gym bag and jog to the gym!
Alongside diet and aerobic training, resistance training plays a key role in getting your body into shape. It helps speed up your metabolism. As you build muscle mass, your muscles start burning body fat. Resistance training helps shape those problem areas, strengthens your bones and builds muscular endurance. A more toned, shapely body also boosts your confidence. The fear that every resistance workout will turn you into a mountain of muscle is completely unfounded.
Getting to know the gym
Like anything new, the gym can seem a little intimidating. With so many machines, how do you decide on the number of sets and your rep count? What weights should you start with?
First, establish your training goal. Then you can decide on your reps, weights and sets.
As a general guide:
Fat burning – 3-4 sets, 10-12 reps
Muscle building – 3-4 or more sets, 6-8 reps
Training for health and endurance – 3-4 sets, 12-16 reps
Choose a weight that makes the last 2 reps very challenging, leaving you unable to complete another rep. If you train with a weight that is too light, you cannot expect results.
A few tips:
* Start every workout with a warm-up and finish with stretching.
* Your body develops and gets stronger with every workout. Adjust your weights accordingly.
* Leave 1-2 days between workouts for recovery. Rest and recovery from training are just as important as the training itself.
* Make sure you train every part of your body. If you only train certain muscle groups, injury is never far away.
* Beginners are advised to use machines rather than free weights, as machines keep your body in a more fixed position, reducing the risk of injury.
* If you are unsure about your technique, ask someone for help. Many gyms have a trainer available to offer advice. If yours does not, ask someone to show you. Performing exercises incorrectly can lead to injury and may prevent you from reaching your training goals.
* Pay attention to your body position when using both machines and free weights.
* Keep changing your training program by adding new exercises and adjusting your weights so your body does not get used to the routine. Your body adapts quickly to everything, which brings progress to a halt.
* Do not hold your breath while performing an exercise.
* If your training goal is fat burning, rest for 30 seconds- 60 seconds between reps
* Train larger muscle groups such as your thighs, glutes, back and chest with heavier weights than smaller muscle groups—your shoulders, arms, abs and calves. Give yourself time to work this out. You will develop a feel for which weights to use over time
The beginner’s “miniskirt training program”
(A full-body workout with an emphasis on legs and glutes)
Warm-up 10-15 minutes on a treadmill, exercise bike or rowing machine
1.Leg press 10-12 reps, 3-4 sets (quadriceps, hamstrings and glutes)
2.Machine leg extension 10-12/3-4 (quadriceps)
3.Lying machine leg curl 10-12/3-4 (hamstrings)
4.Machine hip adduction 10-12/3-4(Inner thigh muscles)
5.Machine hip abduction 10-12/3-4 (Outer thigh muscles)
6.Seated machine calf raise 10-12/3-4 (calves)
7.Lat pulldown to the front 10-12/3-4 (Back muscles )
8.Machine lateral raise 10-12/3-4 (shoulders)
9.Seated overhead dumbbell triceps extension 10-12/3-4 (triceps brachii, or “triceps”)
10.Standing biceps curl 10-12/ 3-4 (biceps brachii, or “biceps”)
11.Decline bench sit-up (abs) max
12.Back extension on a back extension bench (back muscles) max
Author: Egle Eller-Nabi
Source Turg.Fitness.ee
