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Name 3 important things you have learned about strength

training

Fitness Center IntroLower Body Machines and Cardio Exercises

Lower Body Exercises

1. Squat on Bosu

2. Bosu Step Ups

3. Leg Curl Machine

4. Leg Extension Machine

5. Leg Press Machine

Lower Body Strength Training

Benefits Prevention of injuries More definition in muscles Stronger bones Better balance and coordination

Lower Body Basics1. Abdominals pulled in

2. Knees always stay over ankle when lowering

3. Back straight

4. Shoulders back

5. Slow and controlled movement

Cardio Equipment/Machines

Elliptical Bike Treadmill

1. Elliptical

Before you start:

-Turn on

-Adjust resistance

-Adjust program

2. BikeBefore you start:

- Adjust seat height- Choose program

- Choose desired resistance

3. TreadmillBefore you start:

-Step on sides

-Turn on and choose program

-Adjust incline

Lower Body Exercise

1. Squat on Bosu

Muscles Worked:-Hamstrings (Upper back thigh)

-Quads (Upper front thigh)

-Glutes (Butt)

-Gastrocnemius (Calf)

Before you start:

- Shoes tied

- Bosu flat or on ball side

-Space around you clear

Muscles Worked:

- Hamstrings

- Glut Maximus

- Quads

- Gastrocnemius

Before you start:

- Shoes tied

-Space around you clear

2. Bosu Step Ups

Lower Body Exercises

3. Leg Curl

Muscles Worked:

-Hamstrings-Glut Maximus

Before you start:

-Adjust leg pad

4. Leg Extension Machine

Muscles Worked:

-Quads

Before you start:

-Adjust leg pad

5. Leg Press Machine

Muscles Worked:

-Hamstrings (Back of Thigh)-Glut Maximus (Butt)-Quads (Top Front Thigh)-Gastrocnemius (Calf)

Before you start:

-Adjust Seat-Knees bent-Back straight