March 2008 Fitness Tips

This month I’ve chosen a full body gym  workout. I’ll give you some quick suggestions on which machines you can use in the gym. Remember every gym will not have identical equipment, but most gyms have similar machines in which to execute all the following exercises. Here we go:

LEG PRESS

1. Begin by positioning feet at the top of the plate. {Be sure not to lock your knees & keep a slight bend in the knees to prevent locking.}
2. Slowly bend knees - the lower you bend your knees the more muscles you are working. {Bend knees to individual comfort level.}
3. Remember to draw in the abdomen - this not only works the stomach muscles, but also helps support the back.
4. Straighten knees to end exercise - again do not lock the knees.

(This exercise works the following muscles: quadriceps, hamstrings, calves and glutes)

CHEST PRESS

1. Place hands on machine where indicated at chest level, making sure shoulders are relaxed, the abdomen is drawn in and the back is straight.
2. Push outward, as if doing a push-up; do no lock elbows.
3. Return slowly to start position by bending elbows. Do Not rest, but immediately begin the next repetition.

(This exercise not only works the chest (pectoralis)  muscles, but also the arms, abs and lats.)

SEATED ROW:     Back

1. Place hands on bar, rope or other appropriate equipment and pull back lifting weights at the same time - {Sit with back straight & chest sticking out.}
2. Begin with your arms fully extended,  not allowing weights to lower completely.
3. Pull hands back to upper abdomen. Squeeze shoulder blades together. Pause at this position before extending arms for next repetition.

(This exercise works all of the back muscles - rhomboids, lats and traps - as well as shoulder and arm muscles)

BICEPS CURLS

1. Sit comfortably with feet flat on floor.
2. Place hands under curl bar - keep upper arms flat on padded surface. {Stand to raise curl bar before beginning exercise}
3. Bend elbows up, activating the biceps muscles. {Remember to keep back straight and draw in abdomen}.
4. Lower bar - without standing. {You will not be able to fully extend arms; this exercise does not require it} Do not pause but immediately bend elbows again for next repetition.

(This exercise not works the biceps muscles but also the shoulder - deltoids - and chest.)

TRICEPS EXTENSION: Cables

1. Utilizing the ropes or bar,  place hands just above the “balls” at the end of the rope
2. Pull straight down, until arms are fully extended.
3. Slowly bend elbows, returning rope to top without relaxing triceps fully. {Keep arms from fully extending}
4. Immediately flex arms again to begin next repetition.

(This exercise isolates the triceps muscles, but it also works the biceps and deltoids.)
(For more arms exercises see February TipsByNic.)

There you have it! Your full body workout. Enjoy! Do Not rush through the exercises. Be mindful of what you are doing through the completion of every workout. Being mindful will ensure correct form, leaving you with  happier and healthier muscles. You will also be rewarded with the results of attaining your fitness goals.

For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.

Also remember to consult your physician before beginning an exercise regimen.