Anatomy of Strength and Conditioning

Anatomy of Strength and Conditioning
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Описание книги

Reviews for the print edition of Anatomy of Exercise (in the same series): Fascinating … useful for anyone interested in enhancing their fitness routine as well as fitness instructors who want to visually show their customers the benefits of each exercise. –American Reference Book Annual One of the best books written as a reference manual for understanding exercise… Great how-to instructions. –Men's Exercise The winning format of the Anatomy of… series was established quickly with the first title, The Anatomy of Exercise . The success of the series lies not only in the innovative presentation but in the variety of titles offered, which gives readers the opportunity to pick and choose according to their needs and goals. Anatomy of Strength and Conditioning is a great how-to reference for those who wish to «up their game» and train for activities requiring high performance – strength, speed, aerobic capacity and accuracy – all essential to success in such sports as soccer, hockey, skiing, climbing and rowing as well as marathons and other endurance activities. The book is also an ideal way to achieve overall fitness. Like each of the other titles in the series this book: Opens with two (front/back) full-body annotated anatomical drawings Shows specific exercises with instructions and annotated anatomical drawings and corresponding photographs Labels all muscles used with bold text to indicate target muscles Provides helpful notes throughout to amplify the how-to instructions: Best For (the muscles getting the maximum effect), Targets (muscles worked), Benefits (effect of the exercise). Anatomy of Strength and Conditioning offers 29 Strength Exercises and 28 Conditioning Exercises, plus a full set of Warm-Up Exercises. There are six specialized Workouts to choose from: Beginner's, Sports, Mixed-Modalities, Range, Melting-Pot and Kamikaze. Lifelike anatomical illustrations demonstrate each exercise and reveal in colorful detail exactly which muscles are engaged – a great way to focus exercises to a specific problem area. No other book provides such rich detail tailored to the general reader. Athletes of all experience levels, fitness trainers, coaches, physiotherapists and many others will find Anatomy of Strength and Conditioning instructive and extremely practical.

Оглавление

Hollis Lance Liebman. Anatomy of Strength and Conditioning

CONTENTS

INTRODUCTION

What is Strength Training?

What is Conditioning?

Planning Your Routine

FULL-BODY ANATOMY

WARM-UP EXERCISES

ROLLING HAMSTRINGS

ROLLING: GLUTES

ROLLING: ILIOTIBIAL BAND

ROLLING: QUADRICEPS

ROLLING: LOWER BACK

STRETCHING: SHOULDERS

STRETCHING: CHEST

STRETCHING: LOWER BACK

STRETCHING: GLUTES

STRETCHING: QUADRICEPS

STRENGTH EXERCISES

BARBELL SQUATS

BARBELL SQUATS SNATCH

BARBELL DEADLIFT

BENCH PRESS

BARBELL POWER CLEAN

BARBELL POWER CLEAN AND JERK

STANDING BARBELL PRESS

BARBELL SHOULDER SHRUG

BARBELL UPRIGHT ROWS

DUMBBELL PULLOVER

DIPS

WIDE-GRIP HIGH PULL

REVERSE CLOSE-GRIP FRONT CHIN

LAT PULLDOWNS

BARBELL CURL

GOBLET SQUAT

ONE ARM KETTLEBELL CLEAN

ALTERNATING KETTLEBELL ROW

ALTERNATING RENEGADE ROW

ALTERNATING KETTLEBELL PRESS

DOUBLE KETTLEBELL SNATCH

PLYO KETTLEBELL PUSH-UP

ADVANCED KETTLEBELL WINDMILL

KETTLEBELL FIGURE 8

BOTTOM–UP KETTLEBELL CLEAN

BAND PULL–APART

BAND GOOD MORNING (PULL-THROUGH)

EXTERNAL ROTATION WITH BAND

HIP EXTENSION WITH BAND

CONDITIONING EXERCISES

DEPTH JUMPS

LATERAL BOUNDING

CONE JUMPS

BOX JUMPS

BURPEES

AIR SQUATS

CROSSOVER STEP-UP

REVERSE LUNGE

MOUNTAIN CLIMBERS

STAR JUMPS

POLYMETRIC PUSH-UP

SKIER

TURKISH GET-UP

FARMER'S WALK

PULLOVER PASS

MEDICINE BALL PIKE-UP

PLANK

SIDE PLANK

T-STABILIZATION

SWISS BALL ROLL-OUT

SWISS BALL JACKKNIFE

BENT-KNEE SIT-UP

STABILITY BALL EXCHANGE

MEDICINE BALL WOOD-CHOP

MEDICINE BALL SLAM

SEATED RUSSIAN TWIST

SWISS BALL HIP CROSSOVER

KNEELING CABLE CRUNCH

WORKOUTS

BEGINNER'S WORKOUT

SPORTS WORKOUT

MIXED–MODALITIES WORKOUT

RANGE WORKOUT

MELTING-POT WORKOUT

KAMIKAZE WORKOUT

GLOSSARY

General Terms

Latin Terms

Chest

Abdomen

Neck

Back

Shoulders

Upper Arm

Lower Arm

Hips

Upper Leg

Lower Leg

Credits & Acknowledgments

Отрывок из книги

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Hip Extension with Band

Conditioning Exercises

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