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Verfügbare Sprachen
Verfügbare Sprachen
Start each session with a warm up phase without weights and a stretching phase. Stretching before training increases
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muscle suppleness and avoids injuries. After an effort, it relaxes muscles and helps to avoid aches.
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Increase the weight progressively. If you start your training too heavily, you can lose your energy too fast and increase
risk of injuries.
Each movement must be made slowly. Your back should stay flat, straight on the back rest during the movement.
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For a beginner, 4 series of 10 to 15 repetitions per session are enough.
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Alternate workout of muscle groups. It is recommended not to train all muscle groups on the same day, cut your
training program on several days without forgetting resting periods.
Program examples:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Legs Extension
Position: sit back straight, feet behind the foams.
Movement: Lift your legs up, breathing out without stretching your legs. Come back in starting position, holding the
weight.
Muscles: Quadriceps
Legs Flexion
back / Biceps
shoulders / Abdominals
Pectorals / Triceps
Rest
Thighs / Abdominals
Rest
Rest
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