In Monday I was training to
the fitness club (California WOW Experience) training on the legs and press.
I started by running to warm
up (10 min/ 1Km) heart propels blood and me can start to exercise.
First exercise: Barbell Squat
Muscle Targeted: Quadriceps
4 sets of 11 repetitions
This is a great exercise is
not an isolated.
Second exercise: Leg Press
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes,
Hamstrings
Equipment: Machine
Mechanics Type: Compound
Force: Push
4 sets of 11-12 repetitions
Third exercise: Leg Extensions
Main Muscle Worked: Quadriceps
Equipment: Machine
Mechanics Type: Isolation
Force: Push
3 sets of 11-12 repetitions
Fourth exercise: Lying Leg
Curls
Main Muscle Worked: Hamstrings
Equipment: Machine
Mechanics Type: Isolation
Force: Pull
4 sets of 11-12
repetitions
Fifth exercise: Calf Press On
The Leg Press Machine
Main Muscle Worked: Calves
Equipment: Machine
Mechanics Type: Isolation
Force: Push
4 sets of 11-12
repetitions
Well, move to the Abdominal
Exercises.
First exercise: Knee/Hip Raise
On Parallel Bars
Main Muscle Worked: Abdominals
Equipment: Other
Mechanics Type: Isolation
Force: Pull
4 sets of 20 repetitions
Second exercise: Decline Oblique Crunch
Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Compound
4 sets of 20 repetitions
So we did a good job, now let
us go home to eat.
Funny fur seals in the water
mask.
My dinner after training: red
peppers, tomatoes, eggs, sausages, salad (corn, crab sticks, eggs) and brown
bread.