Delavier's Women's Strength Training Anatomy Workouts

Höfundar: Frederic Delavier; Michael Gundill (Útgáfa: 1)
Delavier's Women's Strength Training Anatomy Workouts

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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.

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Útgefandi
Human Kinetics Publishers
ISBN
9781492585022
Print ISBN
9781450466035
Format
ePub
Útgáfa
1
Höfundar
Frederic Delavier; Michael Gundill
Tungumál
English
Útgefið
2014-10-16
Prent takmörkun á líftíma
20

Kaflar

  • Cover
  • Title Page
  • Copyright
  • Contents
  • Introduction
  • Part I: Developing Your Training Program
  • 20 Steps to Creating a Personalized Program
  • Increasing Intensity
  • Preventing Injuries
  • Stretching
  • Cardio Training
  • Keeping a Workout Notebook
  • Part II: Exercises
  • Round Your Glutes
  • Warm Up the Glutes
  • Glute Exercises
  • ❚ Hip Extension
  • ❚ Bridge
  • ❚ One-Leg Butt Press
  • ❚ Lateral Hip Abduction
  • Stretch the Glutes
  • Gain Flexibility in the Hip Rotators
  • Tone Your Quadriceps
  • Warm Up the Quadriceps
  • Quadriceps Exercises
  • ❚ Squat
  • ❚ Leg Press
  • ❚ Lunge
  • ❚ Leg Extension
  • Stretch the Quadriceps
  • Shape Your Hamstrings
  • Warm Up the Hamstrings
  • Hamstring Exercises
  • ❚ Stiff-Leg Deadlift
  • ❚ Lying Leg Curl
  • ❚ Seated Leg Curl
  • ❚ Thigh Adduction
  • Stretch the Hamstrings
  • Trim Your Calves
  • Warm Up the Calves
  • Calf Exercise
  • ❚ Standing Calf Raise
  • Stretch the Calves
  • Flatten Your Abs
  • Warm Up the Abs
  • Abdominal Exercises
  • ❚ Crunch
  • ❚ Leg Raise
  • ❚ Side Crunch
  • ❚ Twist
  • ❚ Static Stability
  • ❚ Plank
  • Stretch the Abs
  • Curve Your Shoulders
  • Warm Up the Shoulders
  • Shoulder Exercises
  • ❚ Lateral Raise
  • ❚ Upright Row
  • ❚ Bent-Over Lateral Raise
  • Stretch the Shoulders
  • Develop a Pain-Free Upper Back
  • Warm Up the Upper Back
  • Upper Back Exercises
  • ❚ Row
  • ❚ Pull-Down
  • ❚ Pullover
  • Stretch the Upper Back
  • Protect Your Lower Back
  • Warm Up the Lower Back
  • Lower Back Exercises
  • ❚ Deadlift
  • ❚ Hyperextension
  • Stretch the Lower Back and Spine
  • Enhance Your Chest
  • Warm Up the Chest
  • Chest Exercises
  • ❚ Press
  • ❚ Fly
  • ❚ Pullover
  • Stretch the Chest
  • Firm Up Your Arms
  • Biceps
  • Warm Up the Biceps
  • Biceps Exercises
  • ❚ Supinated Curl
  • ❚ Hammer Curl
  • ❚ Reverse Curl
  • ❚ Curl With the Elbows Elevated
  • ❚ Curl With the Elbows Behind the Body
  • Triceps
  • Warm Up the Triceps
  • Triceps Exercises
  • ❚ Cable Push-Down
  • ❚ Triceps Extension
  • ❚ Triceps Kickback
  • Stretch the Arms
  • Part III: Programs
  • Beginner Programs
  • One Session Per Week
  • Minimal Equipment, Whole Body
  • Gym Equipment, Whole Body
  • Machines Only, Whole Body
  • Minimal Equipment, Lower Body
  • Gym Equipment, Lower Body
  • Minimal Equipment, Upper Body
  • Gym Equipment, Upper Body
  • Two Sessions Per Week
  • Minimal Equipment, Whole Body
  • Gym Equipment, Whole Body
  • Minimal Equipment, Lower Body
  • Gym Equipment, Lower Body
  • Minimal Equipment, Upper Body
  • Gym Equipment, Upper Body
  • Advanced Programs
  • Three Sessions Per Week
  • Lower-Body Emphasis
  • Upper-Body Emphasis
  • Whole-Body Emphasis
  • Lower Body Only
  • Upper Body Only
  • Four Sessions Per Week
  • Lower-Body Emphasis
  • Upper-Body Emphasis
  • Circuit Training
  • Minimal Equipment, Whole Body
  • Gym Equipment, Whole Body
  • Minimal Equipment, Lower-Body Emphasis
  • Gym Equipment, Lower-Body Emphasis
  • Minimal Equipment, Upper-Body Emphasis
  • Gym Equipment, Upper-Body Emphasis
  • Specialized Home Circuits
  • References
  • About the Authors