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Strength training : the complete step-by-step guide to a stronger, sculpted body

عدد النسخ: 1 عدد النسخ المعارة : 0 عدد النسخ المتاحة للاعارة : 1
رقم التسجيلة 8981
نوع المادة E-Book
ردمك 9780756654474
رقم الطلب

E-BooK

العنوان Strength training : the complete step-by-step guide to a stronger, sculpted body
بيان الطبعة 1. ed
بيانات النشر London: DK Pub, 2009.
الوصف المادي 256. p
المحتويات / النص

1. Principles -- Understanding your goals --Training physiology -- Training psychology -- Nutrition: the basics -- Nutrition and fat: FAQs -- Planning your training -- Sports-specific training -- Warm up, cool down --
2. Mobility exercises -- Neck extension and flexion -- Neck rotation -- Neck side flexion -- Arm circle -- Shoulder rotation -- Wrist rotation -- Hip circle -- Torso rotation -- Trunk flexion -- Frankenstein walk -- Pike walk -- Hip walk -- Quad stretch -- Squat -- Leg flexion -- Leg abduction -- Lunge -- Rotational lunge -- Overhead lunge --
3. Legs -- Back squat -- Front barbell squat -- Dumbbell hack squat -- Overhead split squat -- Bulgarian barbell split squat -- Bulgarian dumbbell split squat -- Barbell lunge -- Overhead barbell lunge -- Forward lunge -- Lateral lunge -- Barbell step-up -- 45-degree leg press -- Machine leg extension -- Hip abductor -- Hip adductor -- Calf raise -- Straight-leg deadlift -- Barbell deadlift -- Romanian deadlift --
4. Back -- Assisted chin-up -- Lat pull-down -- Chin-up -- Seated pulley row -- Standing pulley row -- One-arm row -- Bent-over row -- Barbell pull-over -- Good morning barbell -- Back extension -- Prone row -- Straight-arm pull-down --
5. Chest -- Barbell bench press -- Dumbbell bench press -- Incline barbell bench press -- Incline dumbbell bench press -- Incline fly -- Cable cross-over -- Machine bench press -- Machine fly -- Push-up -- Frame-supported push-up --
6. Shoulders -- Military barbell press -- Dumbbell shoulder press -- Upright row -- Dumbbell shoulder shrug -- Shoulder shrug from hang -- Front dumbbell raise -- Lateral dumbbell raise -- Rear lateral raise -- Scarecrow rotation -- External dumbbell rotation -- Internal rotation -- External rotation --
7. Arms -- Bench dip -- Bar dip -- dumbbell triceps extension -- Barbell triceps extension -- Prone triceps extension -- Triceps kickback -- Close-grip bench press -- Triceps push-down -- Overhead triceps extension -- Barbell curl -- Hammer dumbbell curl -- Incline dumbbell curl -- Concentration curl -- Preacher curl -- Pulley curl -- Reverse barbell curl -- Reverse pulley curl -- Wrist extension -- Wrist flexion --
8. Core and abs -- Abdominal crunch -- Sit-up -- Reverse crunch -- Figure-4 crunch -- 90-90 crunch -- Ball crunch -- Ball twist -- Ball push-up -- Ball jack knife -- Ball back extension -- Side bend -- Roman chair side bend -- Prone plank -- Side plank -- V-leg raise -- Suitcase deadlift -- Woodchop --
9. Dynamic lifts -- Power clean -- Power snatch -- Power clean from hang -- Power snatch from hang -- Squat clean -- Heavy front squat -- Overhead squat -- Jerk balance -- Snatch balance -- Split snatch -- Push press -- Kettlebell high-pull -- Barbell jump squat --
10. Stretches -- Biceps stretch -- Shoulder stretch -- Upper back stretch -- Erector stretch -- Lat stretch -- Pec stretch -- ITB stretch 1 -- ITB stretch 2 -- 3-point quad stretch -- Hamstring stretch 1 -- Hamstring stretch 2 -- Hamstring stretch 3 -- Quad stretch 1 -- Quad stretch 2 -- Adductor stretch 1 -- Adductor stretch 2 -- Hamstring stretch -- Calf stretch -- Pike calf stretch -- Walking lunge stretch --
11. Programs -- Introduction -- Exercise functionality matrix -- Muscular endurance -- Body sculpting -- Bodybuilding -- Maximal strength -- Core strength -- Sports-specific exercises -- Sports-specific matrix.

المستخلص

Presents a training guide to improving muscle strength and overall appearance, providing detailed diagrams of over 125 exercises for both men and women, programs using both free and fixed weights, and advice on nutrition and warming up exercises

المواضيع Weight training
Weight lifting