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Delavier's Women's Strength Training Anatomy Workouts New edition [Mīkstie vāki]

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  • Formāts: Paperback / softback, 360 pages, height x width: 254x178 mm, weight: 885 g
  • Sērija : Anatomy
  • Izdošanas datums: 16-Oct-2014
  • Izdevniecība: Human Kinetics
  • ISBN-10: 1450466036
  • ISBN-13: 9781450466035
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  • Cena: 27,40 €
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Delavier's Women's Strength Training Anatomy Workouts New editionPalielināt
  • Formāts: Paperback / softback, 360 pages, height x width: 254x178 mm, weight: 885 g
  • Sērija : Anatomy
  • Izdošanas datums: 16-Oct-2014
  • Izdevniecība: Human Kinetics
  • ISBN-10: 1450466036
  • ISBN-13: 9781450466035
Citas grāmatas par šo tēmu:
Permanent link: https://www.kriso.lv/db/9781450466035.html
Keywords:
Delavier's Women's Strength Training Anatomy Workouts delivers the exercises, programming, and advice you need for the results you want. Based on the anatomical features unique to women, this new guide sets the standard for women's strength training.

The 290 full-color illustrations allow you to see inside 157 exercises and variations and 49 programs for strengthening, sculpting, and developing your arms, chest, back, shoulders, abs, legs, and glutes.

Step-by-step instructions work in tandem with the anatomical illustrations and photos to ensure you understand how to maximize the efficiency of each exercise. You'll see how muscles interact with surrounding joints and skeletal structures and learn how movement variations can isolate specific muscles and achieve targeted results.

Delavier's Women's Strength Training Anatomy includes proven programming for reducing fat, adding lean muscle, and sculpting every body region. Whether you're beginning a program or enhancing an existing routine, working out at home or at the gym, it's all here and all in the stunning detail that only Frédéric Delavier can provide.

The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier has written for Le Monde du Muscle, Men's Health Germany, and several other publications. His previous publications, including Strength Training Anatomy and Women's Strength Training Anatomy, have sold more than 2.5 million copies.
Introduction viii
PART I Developing Your Training Program
20 Steps to Creating a Personalized Program
2(16)
Increasing Intensity
18(3)
Preventing Injuries
21(2)
Stretching
23(2)
Cardio Training
25(3)
Keeping a Workout Notebook
28(2)
PART II Exercises
Round Your Glutes
30(43)
Warm Up the Glutes
36(2)
Glute Exercises
Hip Extension
38(11)
Bridge
49(4)
One-Leg Butt Press
53(3)
Lateral Hip Abduction
56(12)
Stretch the Glutes
68(3)
Gain Flexibility in the Hip Rotators
71(2)
Tone Your Quadriceps
73(36)
Warm Up the Quadriceps
76(2)
Quadriceps Exercises
Squat
78(18)
Leg Press
96(3)
Lunge
99(7)
Leg Extension
106(2)
Stretch the Quadriceps
108(1)
Shape Your Hamstrings
109(31)
Warm Up the Hamstrings
112(2)
Hamstring Exercises
Stiff-Leg Dead lift
114(6)
Lying Leg Curl
120(6)
Seated Leg Curl
126(3)
Thigh Adduction
129(7)
Stretch the Hamstrings
136(4)
Trim Your Calves
140(13)
Warm Up the Calves
142(1)
Calf Exercise
Standing Calf Raise
143(7)
Stretch the Calves
150(3)
Flatten Your Abs
153(37)
Warm Up the Abs
161(1)
Abdominal Exercises
Crunch
162(10)
Leg Raise
172(6)
Side Crunch
178(4)
Twist
182(4)
Static Stability
186(1)
Plank
187(2)
Stretch the Abs
189(1)
Curve Your Shoulders
190(28)
Warm Up the Shoulders
194(2)
Shoulder Exercises
Lateral Raise
196(10)
Upright Row
206(5)
Bent-Over Lateral Raise
211(5)
Stretch the Shoulders
216(2)
Develop a Pain-Free Upper Back
218(19)
Warm Up the Upper Back
220(3)
Upper Back Exercises
Row
223(5)
Pull-Down
228(3)
Pullover
231(4)
Stretch the Upper Back
235(2)
Protect Your Lower Back
237(14)
Warm Up the Lower Back
238(1)
Lower Back Exercises
Deadlift
239(6)
Hyperextension
245(4)
Stretch the Lower Back and Spine
249(2)
Enhance Your Chest
251(23)
Warm Up the Chest
254(2)
Chest Exercises
Press
256(8)
Fly
264(6)
Pullover
270(2)
Stretch the Chest
272(2)
Firm Up Your Arms
274(32)
Biceps
274(15)
Warm Up the Biceps
275(4)
Biceps Exercises
Supinated Curl
279(5)
Hammer Curl
284(2)
Reverse Curl
286(1)
Curl With the Elbows Elevated
287(1)
Curl With the Elbows Behind the Body
288(1)
Triceps
289(17)
Warm Up the Triceps
290(2)
Triceps Exercises
Cable Push-Down
292(3)
Triceps Extension
295(5)
Triceps Kickback
300(3)
Stretch the Arms
303(3)
PART III Programs
Beginner Programs
306(21)
One Session Per Week
Minimal Equipment, Whole Body
306(1)
Gym Equipment, Whole Body
307(1)
Machines Only, Whole Body
308(1)
Minimal Equipment, Lower Body
309(1)
Gym Equipment, Lower Body
310(1)
Minimal Equipment, Upper Body
311(1)
Gym Equipment, Upper Body
312(1)
Two Sessions Per Week
Minimal Equipment, Whole Body
313(3)
Gym Equipment, Whole Body
316(3)
Minimal Equipment, Lower Body
319(2)
Gym Equipment, Lower Body
321(2)
Minimal Equipment, Upper Body
323(2)
Gym Equipment, Upper Body
325(2)
Advanced Programs
327(14)
Three Sessions Per Week
Lower-Body Emphasis
327(2)
Upper-Body Emphasis
329(2)
Whole-Body Emphasis
331(2)
Lower Body Only
333(2)
Upper Body Only
335(2)
Four Sessions Per Week
Lower-Body Emphasis
337(2)
Upper-Body Emphasis
339(2)
Circuit Training
341(8)
Minimal Equipment, Whole Body
341(1)
Gym Equipment, Whole Body
342(1)
Minimal Equipment, Lower-Body Emphasis
343(1)
Gym Equipment, Lower-Body Emphasis
344(1)
Minimal Equipment, Upper-Body Emphasis
345(1)
Gym Equipment, Upper-Body Emphasis
346(1)
Specialized Home Circuits
347(2)
References 349(2)
About the Authors 351
Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.

The former editor in chief of the French magazine PowerMag, Delavier wrote for several fitness publications, including the French magazine Le Monde du Muscle, Men's Health Germany, and Ironman. He is the author of the best-selling Strength Training Anatomy, Women's Strength Training Anatomy, The Strength Training Anatomy Workout, Delavier's Core Training Anatomy, and Delavier's Stretching Anatomy.

Delavier won the French powerlifting title in 1988 and gives worldwide presentations on the sport applications of biomechanics. His teaching efforts have earned him the Grand Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.

Michael Gundill has written 13 books on strength training, sport nutrition, and health, including coauthoring The Strength Training Anatomy Workout and The Strength Training Anatomy Workout II. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.

Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines worldwide.