Monday, April 9, 2007<\/p>\n
I ran to the gym.<\/p>\n
COMPLETE LIST OF WEIGHT TRAINING EXERCISES: Free weights: Other exercises: After I left the gym, I picked up some household stuff and then ran home. It’s always so much harder running with a few extra pounds to carry.<\/p>\n Wednesday, April 11, 2007<\/p>\n I went to the do jang. It was a good class. We did some relay exercises mixed with kicking drills. These are good anaerobic exercise mixed with some cardio. After the class, we did sit-ups, side sit-ups, back ups (lie on the stomach, hold arms out over head, keeping lower body on floor, lift the top half of the body off the floor, this works the back muscles) and leg lifts.<\/p>\n I went to the gym after the do jang.<\/p>\n COMPLETE LIST OF WEIGHT TRAINING EXERCISES: Free weights: Other exercises: I also tried out a machine that allows you to do the a twisting exercise with weights. This works out the obliques (your side muscles) and supposedly the obliques are a set of muscles that contribute to overall practical body functionality.<\/p>\n
\nMachine\/apparatus Exercises:
\nPull-ups\/chin-ups
\n-overhand (palms facing front)<\/strong>
\n-underhand (palms facing back) (I did the biceps curls and the seated row before doing this one, the biceps were already suitably worked out!)
\n-parallel (palms facing towards each other)<\/strong>
\nDips (same apparatus as for the chin-ups)<\/strong>
\nWeighted squat machine<\/strong>
\nLeg press<\/strong>
\nHamstring flexor\/seated leg curls<\/strong>
\nHamstring flexor (lying down)<\/strong>
\nHip adductors<\/strong>
\nHip abductors<\/strong>
\nSeated row<\/strong>
\nSeated chest press<\/strong>
\nLateral pull-downs<\/strong>
\nPectoral fly (sometimes done using free weights)<\/strong>
\nReverse pectoral fly (not sure exactly what this is called, it works the rhomboids in between the scapulae\/shoulder blades)<\/strong>
\nShoulder fly<\/strong>
\nShoulder lift\/press<\/strong>
\nBack extensor<\/strong>
\nBicep curls (usually done using free weights now)<\/strong>
\nTricep extensor (the dips do a good job of working the triceps, plus a special kind of push-up that I learned from taekwondo)
\nLeg lifts (I hate the new apparatus for this; might start doing these on a bench or the floor instead)<\/p>\n
\nTwo additional shoulder exercises
\n– lift weight in front using shoulder muscles<\/strong>
\n– bending at waist lift weight out to the side using muscles along the scapulae (this is the same as the machine that works in reverse of the pectoral fly)
\n– wrist strengthening<\/strong><\/p>\n
\nPushups
\nSitups<\/strong>
\nCycling
\nElliptical<\/p>\n
\nMachine\/apparatus Exercises:
\nPull-ups\/chin-ups
\n-overhand (palms facing front)<\/strong>
\n-underhand (palms facing back)<\/strong>
\n-parallel (palms facing towards each other)<\/strong>
\nDips (same apparatus as for the chin-ups)<\/strong>
\nWeighted squat machine<\/strong>
\nLeg press<\/strong>
\nHamstring flexor\/seated leg curls
\nHamstring flexor (lying down)<\/strong>
\nHip adductors<\/strong>
\nHip abductors<\/strong>
\nSeated row<\/strong>
\nSeated chest press<\/strong>
\nLateral pull-downs<\/strong>
\nPectoral fly (sometimes done using free weights)<\/strong>
\nReverse pectoral fly (not sure exactly what this is called, it works the rhomboids in between the scapulae\/shoulder blades)
\nShoulder fly<\/strong>
\nShoulder lift\/press<\/strong>
\nBack extensor (did a similar exercise in taekwondo class that helps strengthen the back muscles)
\nBicep curls (usually done using free weights now)<\/strong>
\nTricep extensor (the dips do a good job of working the triceps, plus a special kind of push-up that I learned from taekwondo)
\nLeg lifts (I hate the new apparatus for this; might start doing these on a bench or the floor instead)<\/p>\n
\nTwo additional shoulder exercises
\n– lift weight in front using shoulder muscles
\n– bending at waist lift weight out to the side using muscles along the scapulae (this is the same as the machine that works in reverse of the pectoral fly)
\n– wrist strengthening<\/strong>
\ndead lift<\/strong>
\nclean and press\/clean and jerk<\/strong><\/p>\n
\nPushups
\nSitups<\/strong>
\nCycling
\nElliptical<\/p>\n