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Presented by
Brian Siegert
Marshalltown Police Department
My Background
Strength Training
Beginners should
Types of Weights
Free Weights
Machine Weights
Free Weights
Advantages:
Variety of exercises for all muscle groups
Allows for self-selected movement based on anatomy
Help build coordination because it takes skill to move
the dumbbell
You can recruit more muscles than just the group you
are focusing on
Disadvantages:
Risk for injury from dropped bars or dumbbells
An additional person is necessary for spotting purposes
Constantly changing weight plates throughout workout
Require skill and knowledge
Machine Weights
Advantages
Simple
to use
Relatively Safe
Do not require a lot of coordination
Disadvantage
Require
a lot of space
Each machine is typically limited to working 1
muscle group
If your body doesnt match the movement of
the machine, injury may occur
Misconceptions
Benefits of Strength
Training
Basic Principals
Before Beginning a Program
Overload
Progression
Specificity
Example Exercises
Chest
Bench press
Chest press machine
Push-ups
Pec deck machine
Back
Exercise Examples
Shoulders
Overhead presses
Lateral raises
Front raises
Shoulder shrugs
Abs
Crunches
Reverse Crunches
Oblique Twists
Exercise Examples
Biceps
Bicep curls
Hammer curls
Concentration curls
Triceps
Tricep extensions
Dips
Kick Backs
Exercise Examples
Quadriceps
Squats
Lunges
Leg extensions
Leg press machines
Hamstrings
Deadlifts
Lunges
Leg curl machines
Sequence of Exercises
Choosing Reps/Sets
Fat Loss
1-3 Sets
10-12 Reps
3+ Sets
6-8 Reps to fatigue
Health/Endurance
1-3 Sets
12-16 reps
lifting to fatigue it takes an average of 25 minutes for muscles to rest for the next set
Where to Workout
Gym
Home
Resistance Bands
Dumbbells
Exercise Ball
Tips
More Tips
Do 10-16 reps
Always warm up
Breathe
Stand up straight
Good posture
Engage abs in every movement
Questions