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COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce.
Ease into
each stretch gradually
and go only as far as you can
without strain. Stretching
at the end of each workout is
an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on pages 12 and 13 of this manual can be pho-
tocopied and used to schedule
and record your work-
outs. List the date, the exercises
performed
and the
numbers
of sets and repetitions completed.
Record
your weight and key body measurements
at the end of
every month. Remember,
the key to achieving the
greatest results is to make exercise a regular and
enjoyable
part of your everyday
life.
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
I=. Hip Rexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. "l'ibialis Antedor (front of calf)
K. Soleus (front of calf)
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
Q. Triceps (back of arm)
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V, Hamstring (back of leg)
W. Gastrecnemius (back of calf)
R
S
V
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