Descripción
Description
Work out, enhance your muscle mass, and get amazing results. This comprehensive guide targets every muscle group for a sculpted, leaner, and healthier body.
Strength Training features more than 140 exercises using both equipment and free weights. Whether you wish to hit the gym or train at home, it will quickly help you achieve your goals – a sculpted physique, stronger bones, better balance and posture, and more energy for everyday living and sport.
The exercises target every part of the body and include stretches and dynamic lifts. Step by step, Strength Training tells you how to do each one safely, with detailed anatomical artworks that show precisely which muscles you are targeting. It also shows how to plan your training with “smarter” goals, and gives you beginner, intermediate and advanced programs.
With information on optimizing your diet and answers to common questions, this indispensable volume puts you on the fast track for a lean and healthy body.
Table of Contents
Introduction 6
Exercise Gallery 8
Anatomical Chart 12
Understanding Your Goals 16
Training Physiology 18
Training Psychology 20
Nutrition: the Basics 24
Nutrition and Fat: Faqs 30
Planning Your Training 32
Sports-specific Training 40
Warm Up, Cool Down 46
Neck Extension and Flexion 50
Neck Rotation 51
Neck Side Flexion 51
Arm Circle 52
Shoulder Rotation 52
Wrist Rotation 53
Hip Circle 54
Torso Rotation 54
Trunk Flexion 55
Frankenstein Walk 56
Pike Walk 56
Hip Walk 57
Quad Stretch 57
Squat 58
Leg Flexion 58
Leg Abduction 59
Lunge 60
Rotational Lunge 60
Overhead Lunge 61
Back Squat 64
Front Barbell Squat 66
Barbell Hack Squat 67
Dumbbell Split Squat 68
Overhead Split Squat 69
Bulgarian Barbell Split Squat 70
Bulgarian Dumbbell Split Squat 71
Barbell Lunge 72
Overhead Barbell Lunge 73
Forward Lunge 74
Lateral Lunge 75
Barbell Step-up 76
45-degree Leg Press 78
Machine Leg Curl 80
Machine Leg Extension 80
Hip Abductor 82
Hip Adductor 82
Calf Raise 84
Straight-leg Deadlift 85
Barbell Deadlift 86
Romanian Deadlift 88
Assisted Chin-up 92
Lat Pull-down 93
Chin-up 94
Seated Pulley Row 96
Standing Pulley Row 98
One-arm Row 98
Bent-over Row 100
Barbell Pull-over 102
Good Morning Barbell 104
Back Extension 104
Prone Row 106
Straight-arm Pull-down 106
Barbell Bench Press 110
Dumbbell Bench Press 110
Incline Barbell Bench Press 112
Incline Dumbbell Bench Press 113
Incline Fly 114
Cable Cross-over 116
Machine Bench Press 118
Machine Fly 118
Push-up 120
Frame-supported Push-up 121
Military Barbell Press 124
Dumbbell Shoulder Press 125
Upright Row 126
Dumbbell Shoulder Shrug 128
Shoulder Shrug from Hang 129
Front Dumbbell Raise 130
Lateral Dumbbell Raise 131
Rear Lateral Raise 132
Scarecrow Rotation 134
External Dumbbell Rotation 134
Internal Rotation 136
External Rotation 136
Bench Dip 140
Bar Dip 141
Dumbbell Triceps Extension 142
Barbell Triceps Extension 143
Prone Triceps Extension 144
Triceps Kickback 144
Close-grip Bench Press 146
Triceps Push-down 148
Overhead Triceps Extension 148
Barbell Curl 150
Hammer Dumbbell Curl 150
Incline Dumbbell Curl 152
Concentration Curl 152
Preacher Curl 154
Pulley Curl 154
Reverse Barbell Curl 156
Reverse Pulley Curl 156
Wrist Extension 158
Wrist Flexion 158
Abdominal Crunch 162
Sit-up 163
Reverse Crunch 164
Figure-4 Crunch 165
90-90 Crunch 166
Ball Crunch 166
Ball Twist 168
Ball Push-up 169
Ball Jack Knife 170
Ball Back Extension 171
Side Bend 172
Roman Chair Side Bend 172
Prone Plank 174
Side Plank 175
V-leg Raise 176
Suitcase Deadlift 176
Woodchop 178
Power Clean 182
Power Snatch 184
Power Clean from Hang 186
Power Snatch from Hang 188
Squat Clean 190
Heavy Front Squat 192
Overhead Squat 194
Jerk Balance 196
Snatch Balance 198
Split Snatch 200
Push Press 202
Kettlebell High-pull 204
Barbell Jump Squat 205
Biceps Stretch 208
Shoulder Stretch 208
Upper Back Stretch 208
Erector Stretch 208
Lat Stretch 209
Pec Stretch 209
Itb Stretch 1 209
Itb Stretch 2 209
3-point Quad Stretch 210
Hamstring Stretch 1 210
Hamstring Stretch 2 210
Hamstring Stretch 3 211
Quad Stretch 1 211
Quad Stretch 2 211
Adductor Stretch 1 212
Adductor Stretch 2 212
Hamstring Stretch 212
Calf Stretch 213
Pike Calf Stretch 213
Walking Lunge Stretch 213
Introduction 216
Exercise Functionality Matrix 218
Muscular Endurance 222
Body Sculpting 224
Bodybuilding 230
Maximal Strength 234
Core Strength 236
Sports-specific Exercises 238
Sports-specific Matrix 246
Glossary 248
Index 250
Acknowledgments 256
About the Bwla 256
Safety Information 256
Product Details
Publisher: DK; Illustrated edition
Book Format: eBook, PDF
Payment methods:
If you visit us from Chile:
You can pay in Chilean Pesos (CLP) through Flow, or Webpay.
*If you have a balance in your Paypal account, you can pay through Paypal as well, but you must change the currency (in the product’s currency exchanger, to American Dollars or Euros).
If you visit us from abroad (any country in the world except Chile):
You can pay in American Dollars (USD), or Euros (EUR), through PayPal. For this you must change the currency (in the currency exchanger of the product, to American Dollars, or Euros, depending on the currency of your choice).
Medios de Pago:
Si nos visitas desde Chile:
Puedes pagar en Pesos Chilenos (CLP) mediante Flow, o Webpay.
*Si tienes saldo en tu cuenta Paypal, puedes pagar mediante Paypal también, pero debes cambiar la divisa (en el cambiador de divisas del producto, a Dólares Americanos, o Euros).
Si nos visitas desde el Extranjero (cualquier país del mundo a excepción de Chile):
Puedes pagar en Dólares Americanos (USD), o Euros (EUR), mediante Paypal. Para esto debes cambiar la divisa (en el cambiador de divisas del producto, a Dólares Americanos, o Euros, según la divisa de tu elección).
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