Term
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Definition
quads, hams, and gluts
feet shoulder width apart bar rests on shoulders lower until your parallel with bar |
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Term
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Definition
hams,quads, and gluts
arms at side dumbbell in each hand wtride forwards with one leg and lower body til thigh is parallel with floor push back with opposite leg to starting position |
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Term
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Definition
hams, quads, and gluts
hold dumbbells step up and down on bench |
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Term
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Definition
gastrocnemius
stand on step or ledge with toes on ledge raise body weight up onto toes and back down so heels go lower than edge |
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Term
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Definition
hamstring up into the gluts
knees straight; hold dumbbells in front of you and raise and lower upper body |
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Term
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Definition
pecs, deltoid, and triceps
lie on bench girp bar slightly wider than shoulders lower bar to middle of chest then push back up |
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Term
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Definition
pecs, anterior, deltoid
lay flat hold dumbbell in each hand out infront of you lower arms to side then bring back up |
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Term
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Definition
deltoids, tricepts, traps
using dumbbells or bar push bar from your chest to over your head |
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Term
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Definition
middle deltoids
hold dumbbells at side raise arms up to be level with your shoulders |
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Term
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Definition
anterior deltoid
hold dumbbells in hand in front of your thighs raide them to shoulder hight than lower them in front of you |
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Term
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Definition
posterior deltoid
lean forward at waist with dumbbells in each hand raise to shoulder length then back down |
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Term
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Definition
posterior deltoids, traps, biceps
stand graps bar pull weight to your upper chest then slowly back down |
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Term
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Definition
biceps
dumbell in hand hanging at your sides lock elbow into hip and bend it lifting the weight up towards chest/shoulders |
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Term
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Definition
triceps
grip rope at shoulder width push down to top of thighs raise slowly |
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Term
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Definition
lats- middle back
grip bar slightly wider than shoulder width pull bar down to upper chest bring back up slowly |
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Term
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Definition
lats and pecs
using dumbells or bar lie on bench feet flat on floor hold dumbell ocer chest lower over and behind your head until upper arms are parallel to floor |
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Term
| one arm row or seated row |
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Definition
rhomboids- middle back
kneel on bench hold dumbell in one hand pull dumbbell up to outer chest and lower slowly |
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Term
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Definition
traps- upper back
hold bar/dumbbells in front of you shrug shoulders up towards ears hold and release |
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Term
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Definition
upper, lower, and obliques
sit ups etc |
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Term
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Definition
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Term
| Differences between free weights and fixed weights |
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Definition
| -free weights strengthen stabilizing muscles -free weights have more risk -free weights offer more variety of lifts with less equipment -free weights are cheaper and easier to maintain -fixed weight lifting is safer and quicker |
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Term
| benefits of weight training |
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Definition
| -build lean muscle mass -weight loss -strengthen bones -injury prevention -psychological benefits |
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Term
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Definition
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Term
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Definition
| 1. balance 2. range of motion 3.breathing 4.form 5.sequence 6.constant tension 7.recovery |
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Term
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Definition
| develop muscle pairs equally |
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Term
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Definition
| always lift through a full range of motion |
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Term
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Definition
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Term
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Definition
| never sacrifice form for more weight |
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Term
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Definition
| lift large to small- work large muscle groups first in each workout |
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Term
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Definition
| keep constant tension on your muscles during a lift, don't let gravity help, lift for a 2 count, lower for a 4 |
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Term
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Definition
| always leave 48 hours between workouts, also let yourself recover between sets enough to use proper form for the whole set |
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Term
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Definition
| always use spotter, be aware if the space around you/others, progress slowly but soreness doesn't mean it's too fast, do cardio warm up, and use smooth controlled movements- dont jerk or throw weights |
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