- Avoid adaptation; don’t allow your body to get use to your workout routines.
- Quality sessions, with ample rest between them, don’t train sore muscles.
- Fuel your body, plenty of protein throughout the day to build muscle tissue.
- Keep a log and keep your sessions regular. Consistency is the key.
- Always do a proper warm up and stretch before exercising.
SQUATS
A combination of SQUATS and either front or rear lunges can be performed using a Smith Machine, however always make sure that you perform with a lightweight, enabling your leg muscles to get use to the movement prior to increasing the weight.
Aim for 2 sets of 10 – 15 reps each leg, using a light weight, however aim for a full range of movement.
LEG EXTENSIONS
Seated leg extension machine Quads. Keeping your back firmly into machine, place your feet under the foot pad, about shoulder width apart, just above your ankle level.
As you develop your leg strength, aim to work for 3 sets of 10 – 12 reps, followed by 1 – 2 sets of 50% weight, using 1 leg for 4 – 8 reps.
CALF MACHINE
Stand straight with the balls of your feet on the platform, with the shoulder weight cushions comfortably placed on your shoulders, – avoid being bent up, or straining to reach the supports.
Lift and lower slowly for 2 – 3 sets of 10 – 12 reps working for a full range.
LEG PRESS
There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together – wide or shoulder width apart.
Work for 3 sets of 10-12 reps, for first set work with your feet close, then normal and finally wide, with toes pointing outwards.
HAMSTRING CURLS
Use a suitable weight and perform smooth reps. Avoid pushing yourself on this exercise, as most people’s hamstrings will tend to be tight, and can easily be damaged.
Aim for 2 – 3 sets of 10 – 12 reps, using a light weight for your first set.
ADDUCTER/ABDUCTER
Aim to keep your legs and back in contact with the machine at all times. There is a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners.
It may be useful to warm up your muscles with a lightweight prior to your training weight. Aim for 2 sets 0f 10 – 12 reps with a suitable weight.
Sports Club Kahana
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