تمرینات مبتدی برای آقایان و خانمها
شنبه
تمرین ست و تکرار گروه عضلات شدت
Seated Dumbbell Presses 2 sets of 12-15 reps شانه ها کم
Dumbbell Side Lateral Raises 2 sets of 12-15 reps شانه ها متوسط
Pull-Ups 2 sets of 12-15 reps پشت متوسط
Seated Cable Rows 2 sets of 12-15 reps پشت متوسط
Crunches 2 sets of 12-15 reps شکم کم
Hanging Leg Raises 2 sets of 12-15 reps شکم متوسط
یکشنبه
روز استراحت
دوشنبه
تمرین ست و تکرار گروه عضلات شدت
Leg Extention 2 sets of 12-15 reps ساق پا/ ماهیچه چهارسر کم
Lying Leg Curls 2 sets of 12-15 reps ساق پا/ همسترینگ کم
Flat Bench Dumbbell Flyes 2 sets of 12-15 reps سینه کم
Incline Barbell Bench Press 2 sets of 12-15 reps سینه کم
سه شنبه
روز استراحت
چهارشنبه
تمرین ست و تکرار گروه عضلات شدت
Crunches 2 sets of 12-15 reps شکم کم
Hanging Leg Raises 2 sets of 12-15 reps شکم متوسط
Tricep Bench Dips 2 sets of 12-15 reps عضله سه سر کم
Tricep Pressdowns 2 sets of 12-15 reps عضله سه سر کم
Standing Cable Curls 2 sets of 12-15 reps عضله دوسر کم
Barbell Preacher Curls 2 sets of 12-15 reps عضله دوسر متوسط
پنجشنبه
روز استراحت
جمعه
روز استراحت
توجه مهم: قبل از هر گونه کار با وزنه دمای بدن و جریان خون را در عضلات افزایش دهید . گرم کردن را همیشه با شدت کمتر و به صورت روتین قبل از اجرای تمرین های پیشنهادی انجام دهید تا از آسیب دیدگیهای احتمالی حین تمرین بکاهید.
Seated Dumbbell Presses
Seated Dumbbell Presses
(۱) Begin by firmly grasping the dumbbells and placing them on your knees.
(۲) Assist the weight up with your knees to the beginning position.
(۳) Raise the weight up to full arm extension and then slowly lower it back down until the upper arms are parallel to the floor.
It’s important to maintain proper balance during this movement, so be sure to keep the back slightly extended, and the feet firmly planted on the floor. Breathe out as your raise the weight and in as you lower the weight.
Dumbbell Side Lateral Raises
Dumbbell Side Lateral Raise
(۱) Begin with the knees slightly bent, keeping the dumbbell at your sides, and your palms facing in.
(۲) With the arms slightly bent, and move the weight out and away from the body until the arms are parallel with the floor.
It’s important to breathe out as you move upward, and in as you move downward.
Pull-Ups
Pull-ups
(۱) Begin with an overhand grip slightly wider than shoulder width.
(۲) Pull from your elbows and not your hands, so the emphasis is placed on the back and not the biceps.
(۳) As you move upward, raise or push your chest up to assist in contracting the back muscles. Move upward until the upper arms are parallel to the floor.
Remember to lower and raise yourself slowly to prevent excessive swinging. Breathe out as you’re moving up, and in as you’re moving down.
Seated Cable Rows
Seated Cable Row
(۱) Begin by firmly grasping the bar and slightly bending the knees.
(۲) As you pull backward, pull from the elbows and not your hands to place the emphasis on the back, and not the biceps.
(۳) Keep your elbows as close to your body as possible. Contract for 1 to 2 seconds at the top, and keep your torso at 90 degrees to prevent yourself from leaning back.
Remember to breathe out as you pull back, and in as the weight is being lowered.
Crunches
Crunches
(۱) Lie on your back on the floor, your legs across a bench in front of you.
(۲) Curl your shoulders and trunk upward toward your knees, rounding your back.
(۳) At the top, deliberately give an extra squeeze of the abs for total contraction.
It’s important to breathe out as you move upward, and in as you move downward.
Hanging Leg Raises
Hanging Leg Raises
(۱) Begin by grasping the bar firmly with an overhand grip.
(۲) Keep the body as steady as possible, and slightly bend the knees.
(۳) Slowly raise the legs until they are parallel to the floor.
Remember to slowly lower the legs to the starting position to prevent the torso from swinging. Breathing is especially important to allow for complete contraction of the abdominals. Breathe out moving up, and in moving down.
Leg Extention
Leg Extentions
(۱) Begin by grasping the handles firmly, to keep your body from moving upward.
(۲) Extend the legs to full extension and slowly lower the weight.
(۳) To add more emphasis on the vastis medialis, or inner head, turn your feet outward, and extend the weight.
Remember to breathe out as you extend the weight, and in as you move downward.
Lying Leg Curls
Lying Leg Curls
(۱) Lie face down on a leg press machine, hooking your heels under the lever. Make sure the lever is adjusted so that your legs are straight.
(۲) Keeping flat on the bench, curl your legs up as far as possible, until the leg biceps are fully contracted.
(۳) Release and lower the weight slowly back to the starting position.
Remember to breathe out as you extend your muscles, and in as you retract.
Flat Bench Dumbbell Flyes
Flat Bench Dumbbell Flyes
(۱) Begin by firmly grasping the dumbbells with the palms facing in.
(۲) Lower the weight, slightly bending the elbows, until your hands are at the level of your chest.
(۳) Raise the weight back to the starting position, slightly straightening the arms.
Posture’s important; keep your feet firmly planted on the floor and limit excessive arching of your torso. To prevent injury, it’s important to not to abruptly lower the weight or move too far down – by doing this, excessive stress is placed on the shoulder joint. Remember to breathe out as your raise the weight, and in as you lower the weight.
Incline Barbell Bench Press
Incline Barbell Bench Press
(۱) Begin the movement with a grip wider than shoulder width.
(۲) Lower the weight until the bar is just below the clavicle or collarbone. Keep your feet firmly planted on the floor at all times.
(۳) Slowly raise the weight back to the starting position or full-arm extension.
It’s important to remember not to abruptly lower the weight, subsequently bouncing it off the chest, as this may cause injury. Proper form is also important in regards to the positioning of the elbow. Keep the elbows out to maintain emphasis on the chest muscles.
Tricep Bench Dips
Triceps Bench Dips
(۱) Begin by placing two benches side by side. Place your hands at your sides facing forward.
(۲) Place your feet on the opposite bench, so your back is approximately 2 to 3 inches away. Lower yourself down, keeping your legs straight, until the upper arm is parallel to the floor.
(۳) Raise back up until the arms are at full extension.
Breathing is also important; be sure to breath in as you move down, and out as you move up.
Tricep Pressdowns
Tricep Pressdowns
(۱) Begin with an overhand grip. Keep the torso stationary, and in an upright position, with the elbows close to the sides.
(۲) Push downward, slightly push outward, and contract for 1 to 2 seconds in the bottom position.
(۳) Slowly bring the bar back up, just past a 90-degree angle.
To emphasize more of the long head of the triceps, move the elbows outward and away from the body. At extension, bring the arms to three-quarters of the way down and don’t lock out. Remember to keep the torso stationary, and the elbows at your sides.
Standing Cable Curls
Standing Cable Curls
(۱) Begin with an underhand grip, keeping the torso stationary and the elbows close to the sides.
(۲) Slowly raise the weight upward without moving the elbows.
(۳) Once you’ve reached full contraction, slightly hold the weight for 1 to 2 seconds, then slowly lower the weight to the starting position.
Remember, keep the torso stationary and elbows close to your sides. By moving your grip closer, more emphasis can be placed on the long head or outer biceps. Breathing is also important, so breathe out as you move upward, and in as you lower the weight.
Barbell Preacher Curls
Barbell Preacher Curl
(۱) Begin by adjusting the seat height, so your upper arms rest comfortably on the pad.
(۲) With a shoulder width underhand grip, slowly lower the weight until the arms are near full extension.
(۳) Once in the bottom position, be sure not to overextend the arms to avoid injury. Raise the weight back up to the beginning position, and end the movement with a hard contraction at the top.
To prevent injury, it’s extremely important not to drop the weight excessively fast in the downward motion. Breathe out as you raise the weight and in as you lower the weight.
