By Susan Koch
Booklet via Koch, Susan
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Extra resources for Body dynamics : the body shape-up book for women
2. 3. 4. 5. 2 Z3 to ^Q >_ O -d "P o o O UJ CO CAJ 03 LO uj o C\J C\J -Q _ 33 34 BODY DYNAMICS Equipment: • 5 lb. dumbells (DB) • 1. Book 2" thick Warm Up 5 Minute The Warm Up aerobic • 2 chairs • 1 broomstick program should begin with some type of increase the heart rate and warm the muscles. portion of the activity. This will If you have access to a stationary bike, ride for 3 minutes at a light tension at a rate of 25-30 rpm. This will warm the muscles before you stretch. BODY TONING it! 35 The problem with stretching is that very few women take the time to do have to twist arms in order to make women appreciate the benefits of I stretching prior to their workouts.
The strength you develop as you tone and firm the muscles should be balanced throughout the body. When you lift the grocery bags out of the car you are not utilizing only the back of your arms, are you? There are several major and minor muscle groups that work together in a compound fashion. The body is like a perfect computer. The muscles must be strengthened in a balanced manner. one particular muscle group is not strengthened will impede the development of other surrounding The BASIC I If it muscles.
Set 1 IMPROVISING IN VARIOUS GYMS With the mobility of our society ever increasing, we often find ourselves with the opportunity to work out in many different fitness facilities. Because communities have different demands, clubs will usually vary in equipment they offer. For example, in many of the more affluent city clubs you will find a wide selection, including free weights and every type of machine on the market. However, since city dwellers often have time consuming jobs, they are usually interested in spending the leastdifferent the possible amount of time in the club.