The machines we show here generally mimic the dumbbell moves, working
your muscles with a similar movement and from similar angles. Virtually
every health club has these machines, in addition to other contraptions that
work your muscles in different ways, and we highly recommend exercising
each muscle group from a variety of angles. After you become familiar with
the basic exercises shown here — in about six to eight weeks — we suggest
you consult a trainer, a video, or other books to expand your repertoire.
The strength workout .......................................................................
In the following sections, we introduce you to some of our favorite strength
exercises.
Squat
In addition to strengthening your butt muscles, the squat also does a good
job of working your quadriceps and hamstrings. If you have hip, knee, or
lower-back problems, restrict the distance your knees travel during this exer-
cise by bending only part of the way down.
Getting set
With either your hands on your hips or holding dumbbells with your arms
down at your sides, stand with your feet as wide apart as your hips and place
your weight slightly back on your heels. Let your arms hang down at your
sides. Pull your abdominals in and stand tall with square shoulders. (See
Figure 14-1a.)
The exercise
Sit back and down, as if you’re sitting into a chair (refer to Figure 14-1b).
Lower as far as you can without leaning your upper body more than a few
inches forward. Don’t lower any farther than the point at which you’re paral-
lel to the floor, and don’t allow your knees to shoot out in front of your toes.
Once you feel your upper body fold forward over your thighs, straighten your
legs and stand back up. Don’t lock your knees at the top of the movement.
Technique tips
Keep these tips in mind as you perform the squat:
Keep your head up and eyes focused on an object directly in front of
you.Your body tends to follow your eyes, so if you’re staring at the
ground, you’re more likely to fall forward. Imagine balancing a book on
top of your head.When you stand back up, push through your heels rather than shifting
your body weight forward.Don’t let your heels (or toes) lift off the floor.
Try not to arch your back as you stand up.Chapter 14: Designing a Strength-Training Program 217