New Anatomy for Strength & Fitness Training: An Illustrated Guide to Your Muscles in Action 9781504800518
Perfect for beginning and advanced fitness practitioners alike, this is an in-depth look into the most magnificent machi
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English Pages 168 Year 2018
- Categories
- Physical Education and Sport
- Commentary
- Anatomy for Strength & Fitness Training, An Illustrated Guide to Your Muscles in Action, include exercises used in crossfit, p90x and other fitness programs
Table of contents :
PART 1
CONDITIONING PRIMER
Foreword to the new edition
What’s new in this edition
How this book works
Your body: quick guide to the musculoskeletal system
Your body: quick guide to joints and movements
Training concepts and principles
Training options
Scaling guide
PART 2
EXERCISES
1: Pre-Training Warm-Up
Squat push press
Standing torso rotations
Bend and reach
Multidirectional lunges
Seated stride into saw stretch
Walking arm swings
Knee-ups
Heel kicks
2: Abdominals, Stabilization, and Balance
Posture primer
Abdominal stabilization program
Transverse activation in 4-point kneeling
Forward stability ball roll
Plank pose stabilization
Bodyweight leaning side abdominal
Double leg bridge with shoulder flexion
Ball bridge
Bodyweight crunches
Bodyweight sit-ups
Hanging leg raises
Standing squat (BOSU balance trainer)
3: Compound and Power Exercises
Bent leg good morning
Bodyweight/air squat
Back squat
Front squat
Overhead squat
Barbell standing shoulder press
Push press/push jerk
Barbell bent leg dead lift
Medicine ball clean
Sumo dead lift high pull
Power clean
Power snatch
Low alternating wave with battle ropes
Kettlebell swing
4: Legs and Hips
Barbell lunge
Freestanding lateral lunge
Bench step
Freestanding barbell plié squats
Seesaw with ball
5: Plyometrics and Explosive Conditioning
Standing jump and reach
Box jumps
Wall balls
4-point burpee
6: Chest
Push-ups
Bodyweight modified push-ups
Dumbbell bench press
Barbell bench press
Dumbbell flat bench flyes
Bodyweight dips
7: Back and Shoulders
Machine cable front lat pulldown
Bodyweight chin-ups
Standing cable pullover
Barbell bent-over rows
Bent-over one-arm dumbbell rows
Dumbbell seated shoulder press
Seated low cable pulley rows
Alternate arm and leg raises on ball
Back extension apparatus
Prone back extension on ball
Seated bent-over dumbbell raises on ball
Upright rows with EZ bar
Rotator cuff stabilization with TheraBand®
8: Arms
Dumbbell seated overhead tricep extension on a ball
Supine barbell French curl
Barbell triceps press
Standing barbell curl
9: Aerobic and Metabolic Training
Skipping/jump rope
Aerobic machines
Jogging and running
10: Post-Training Cool-Down and Workout
Supine legs to chest
Side-to-side hip rolls
Supine gluteal stretch
Supine lying single-leg hamstring stretch
Supine lying deep external rotators stretch
Seated rotation
Kneeling iliopsoas stretch
Standing chest and anterior shoulder stretch
Neck and shoulder stretch
Standing triceps stretch
Seated side stretch on ball
Ball shoulder stretch
Full-body stretch
Spine roll
Abdominals
Plank to downward-facing dog
Child stretch
RESOURCES
GLOSSARY
ADDITIONAL PRAISE
ABOUT THE AUTHOR
