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STRENGTH EXERCISE!
Sara Bierman, Courtney Boydston, Cindi Houser, Tony Fraccalvieri
STRETCHING
Why? Increases flexibility Loosens muscles to
prevents stiffness Unblocks twisted
nerves, allowing muscles and nerves to better connect
STRETCHING
When? Before each work out as a warm-up After each work out as a cool down Both equally as important!
STRETCHING
How long? 15-30 seconds for each stretch Can be repeated if muscle isn’t loosened
enough. It is important not to force a stretch and do the process gradually.
STRETCHING
UPPER BODY
Includes: Chest Biceps Shoulders Upper Back
Exercises Usually overlap
Can use dumbbells or your own weight
UPPER BODY
There are a many components important for upper body: chest exercises, triceps, biceps, shoulders and back
You can work more than one muscle group at a time
Men normally want to build up more muscle in their chest and shoulders and arms of course, but it is important that woman exercise these areas as well.
To Build muscle you probably want to work with weights.
UPPER BODY
CORE
Not just the stomach!
Major muscles of the core include: AbdominalsPelvic floor musclesObliques Lower Back
CORE
The core is extremely important
Can prevent injuries, back and neck pain
Straighten posture Weak Core muscles
associated with back pain
CORE
LOWER BODY
Includes: Gluteus Hamstrings Quadriceps Calves
No gym membership? Do not fret.
LOWER BODY