Do you want to be a better Lion Dancer?

Tired of the usual workout? Push-ups and sit-ups just not cutting it? Looking for something new?

Are you trying to be more beautiful than you already are? Need some help with certain New Years resolutions?

Well now you can! Click through for some suggested exercises!

Subject to further editing.

*This is a sticky’ed post. Scroll on down to see recent updates! ~ Daniel Nguyen 7/14/13

Table of Contents: (ctrl+f)
I. General Info
II. Running Advice
III. Heads
IV. Tails

I. General Info:

  • Build strength: 4 sets of 8-10 repetitions (barely complete each set)
  • Bulk up: 4 sets of 5-8 repetitions (high weight, struggle to finish each set)
  • Toning: 4 sets of 15 repetitions (decrease weight to complete 15 reps with same effort as strength building)
  • Machines: you can increase weights and sacrifice form without hurting yourself.
  • Free weights: take it easy, stay true to form.
  • Women are genetically built to not grow to be musclebound/”bulky”.
  • Proper diet and hydration are a must!

II. Running Advice:

  • Try running after any weightlifting, think of it as burning out whatever you have left and saving your energy for the hardest part of your workout ensuring that you stay safe (there’s a reason why they swim first and run last in triathlons!).
  • You’re a lion dancer, run while making as least noise as possible. Roll your feet as you step- just like you’re landing stunts. You could also try running on your toes; it gives your calves more work.
  • Remember you need to get your heart rate up to 65-75% max.
  • If you’re not used to running, work on getting a mile completed in less than 10 minutes (preferably on a track).
  • Build the miles from there, finished 1, go for 2. Set distance goals: “I’ll run two miles in under 20 minutes” versus “I’ll run for 20 minutes” is way better.
  • Most importantly, run even if you’re sore! Just eat bananas or something, rest on the weekend, or just one day out of the week. Minimum, try for three days a week.

III. Heads:
Floor work:

Machines:

  • Trunk lift (located to the right upon entering the ARC’s gym)
  • Calf raises (Corner machine, left of the room by the glass window and water fountain)
  • Eagle Overhead Press (Left side)
  • Eagle Arm Extension (Left side)
  • Eagle Arm Curl (Left side)
  • Leg press (Far end of the gym, green machine to the right of it provides the same exercise but with)

Free weights:

IV. Tails:
Floor work:

Machines:

  • Trunk lift (located to the right upon entering the ARC’s gym)
  • Calf raises (Corner machine, left of the room by the glass window and water fountain)
  • Eagle Overhead Press (Left side)
  • Eagle Arm Extension (Left side)
  • Eagle Arm Curl (Left side)
  • Leg press (Far end of the gym, green machine to the right of it provides the same exercise but with)
  • Row machine (Far end of the ARC, past basketball court entrance)

Free weights:

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