دانلود کتاب Bulletproof Bodies Body-weight Exercise for Injury Prevention and Rehabilitation

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Bulletproof Bodies
Preface
1. Musculoskeletal Injury
Soft-tissue Injury and Repair
Injury and Inflammation
The Repair Process
When Repair Fails
Differentiating Musculoskeletal Injury
Types of Chronic Musculoskeletal Injury
Muscle Strains
Tendon Problems
Ligament Problems
Joint-specific Problems
2. Advantages of Body-weight Exercise
Fundamental Movement
Minimal Equipment
Natural Movement
Variation
Progression and Regression
3. Getting Started
Basic Physical Requirements
Making Enough Time
Equipment
Pull-up Bar
Foam Roller
Exercise Mat
Abdominal Wheel
Dip Bars
Exercise Ball
Exercise Step
Barbell
Elastic Therapy Band
Gymnastic Rings
4. The Role of Nutrition and Recovery
Nutrition
Basic Nutrition for Growth and Repair
Protein
Calcium
Vitamin D
Vitamin C
The Importance of Carbohydrate
Hydration
Rest and Recovery
Sleep
Reducing Stress
Ways of Sitting
Forward Head Posture
Overtraining
5. The Shoulder
Introduction to the Shoulder
Functional Anatomy of the Shoulder
Active Structures
Common Shoulder Dysfunction
Subacromial Pain Syndrome
Key Exercise 5.1: Scapula Dip
Rotator Cuff Injury
Key Exercise 5.2: Frog Stance
Stiff, or ‘Frozen’, Shoulder
Key Exercise 5.3: Chest Stretch
Acromioclavicular Joint Dysfunction
Key Exercise 5.4: Band Shoulder Dislocate
Body-weight Exercises for Shoulder Injury Prevention and Rehabilitation
Exercise 5.5: Shoulder Stretch
Exercise 5.6: Rotator Cuff Stretch
Exercise 5.7: Scapula Foam Roll
Exercise 5.8: Dead Hang
Exercise 5.9: Scapula Pull-Up
Exercise 5.10: Scapula Push-Up
Exercise 5.11: Bar Shoulder Dislocate
Exercise 5.12: One-Armed Dead Hang
Exercise 5.13: One-Handed Scapula Pull-Up
Goal Exercises for the Shoulder
Goal Exercise 5.14: German Hang
Goal Exercise 5.15: Push-Up
Goal Exercise 5.16: Triceps Dip
Goal Exercise 5.17: Pull-Up
6. The Elbow
Introduction to the Elbow
Functional Anatomy of the Elbow
Active Structures
Common Elbow Dysfunction
Tennis Elbow
Key Exercise 6.1: Inverted-Wrist Wall Push-Up
Golfer’s Elbow
Key Exercise 6.2: Pull-Up/Static Hang
Bursitis
Key Exercise 6.3: Ledge Dip
Biceps Tendon Problems
Key Exercise 6.4: Negative Chin-Up
Body-weight Exercises for Improved Elbow Function
Exercise 6.5: Arm Rotation
Exercise 6.6: Forklift
Exercise 6.7: Planche Lean
Goal Exercises for the Elbow
Goal Exercise 6.8: Archer Push-Up
7. The Wrist
Introduction to the Wrist
Functional Anatomy of the Wrist
Passive Structures
Active Structures
Common Wrist Dysfunction
Wrist and Hand Joint Problems
Key Exercise 7.1: Forearm And Wrist Stretch 1
Tenosynovitis
Key Exercise 7.2: Forearm And Wrist Stretch 2
Wrist Tendon Problems
Key Exercise 7.3: Push-Up Support
Key Exercise 7.4: Inverted-Wrist Push-Up Support
Carpal Tunnel Syndrome
Body-weight Exercises for Improved Wrist Function
Exercise 7.5: Fist Push-Up Support
Exercise 7.6: Fingertip Push-Up Support
Exercise 7.7: False-Grip Hang
Exercise 7.8 Kneeling Inverted-Wrist Push-Up
Goal Exercises for the Wrist
Goal Exercise 7.9: Inverted-Wrist Push-Up
Goal Exercise 7.10: False-Grip Pull-Up
Goal Exercise 7.11: Fist-Supported Tuck Planche
8. The Hip
Introduction to the Hip
Functional Anatomy of the Hip
Active Structures
Common Hip Dysfunction
Hip Joint Dysfunction
Key Exercise 8.1: Knee Circle
Key Exercise 8.2: Deep Squat Position
Hip Muscle/Tendon Strains
Key Exercise 8.3: Hamstring Stretch
Key Exercise 8.4: Groin Stretch
Hip Bursa Dysfunction
Key Exercise 8.5: Glute Stretch
Iliopsoas Syndrome/Dysfunction
Key Exercise 8.6: Hip Flexor Stretch
Body-weight Exercises for Improved Hip Function
Exercise 8.7: Piriformis Foam Roll And Stretch
Exercise 8.8: Mountain Climber
Exercise 8.9: Frog Hop
Goal Exercises for the Hips
Goal Exercise 8.10: Body-Weight Squat
Goal Exercise 8.11: Duck Walk
9. The Knee
Introduction to the Knee
Functional Anatomy of the Knee
Passive Structures
Active Structures
Common Knee Dysfunction
Knee Joint Arthritis
Key Exercise 9.1: Squat
Patellofemoral Pain Syndrome
Key Exercise 9.2: Quadriceps Stretch
Knee Ligament Injury
Key Exercise 9.3: Gym Ball Hamstring Curl
Key Exercise 9.4: V-up With Ball Squeeze
Knee Cartilage Dysfunction
Key Exercise 9.5: Single-Leg Squat
ITB Syndrome (Runner’s Knee)
Key Exercise 9.6: ITB Foam Roll
Bursitis
Knee Muscle and Tendon Problems
Key Exercise 9.7: Rollover Into Straddle Sit
Key Exercise 9.8: Negative Hamstring Curl
Key Exercise 9.9: Lunge
Body-weight Exercises for Improved Knee Function
Exercise 9.10: ITB Mobilisation
Exercise 9.11: Adductor Foam Roll
Goal Exercises for the Knee
Goal Exercise 9.12: Ice Skater
Goal Exercise 9.13: Jump Squat
Goal Exercise 9.14: Jump Lunge
10. The Lower Leg, Ankle and Foot
Introduction to the Lower Leg, Ankle and Foot
Functional Anatomy of the Lower Leg, Ankle and Foot
Passive Structures
Active Structures
Common Lower Leg, Ankle and Foot Dysfunction
Calf Strain
Key Exercise 10.1: Downward Dog
Ankle Sprain
Key Exercise 10.2: Single-Leg Balance
Achilles Tendon Dysfunction
Key Exercise 10.3: Negative Calf Raise
Plantar Fasciitis
Key Exercise 10.4: Modified Frog Stance
Osteoarthritis of the Ankle
Key Exercise 10.5: Heel Sit
Body-weight Exercises for Improved Lower Leg, Ankle and Foot Function
Exercise 10.6: Unloaded Dorsiflexion
Exercise 10.7: Unloaded Plantar Flexion
Exercise 10.8: Unloaded Inversion
Exercise 10.9: Unloaded Eversion
Exercise 10.10: Anterior Tibial Muscle Stretch
Exercise 10.11: Calf Stretch
Goal Exercises for the Lower Leg, Ankle and Foot
Goal Exercise 10.12: Skipping
11. The Spine
Introduction to the Spine
Functional Anatomy of the Spine
Cervical Spine
Thoracic Spine
Lumbar Spine
Common Spinal Dysfunction
Postural Dysfunction of the Neck
Key Exercise 11.1: Neck Retraction
Postural Dysfunction of the Thoracic Spine
Key Exercise 11.2: Upper Spine Foam Roll
Rib Joint Dysfunction (Thoracic Spine)
Key Exercise 11.3: Upper Back Stretch
Thoracic Disc Dysfunction
Key Exercise 11.4: Cobra Stretch
Lower Back Pain
Nonspecific Lower Back Pain
Key Exercise 11.5: Plank
Lumbar Disc and Joint Degenerative Changes
Key Exercise 11.6: Standing Side Stretch
Body-weight Exercises for Improved Spine Function
Exercise 11.7: Lower Spine Foam Roll
Exercise 11.8: Cat Stretch
Exercise 11.9: Skydiver
Exercise 11.10: Side Plank
Exercise 11.11: Side Lean
Exercise 11.12: Rear Support
Exercise 11.13: Dish
Exercise 11.14: Bridge
Exercise 11.15: Extended Plank
Goal Exercises for the Spine
Goal Exercise 11.16: Kneeling Roll-out
Goal Exercise 11.17: Hanging Leg Raise
Goal Exercise 11.18: Arch-up
12. Upper Body Training Programmes
Upper Body: Beginner Programme
Upper Body: Intermediate Programme
Upper Body: Advanced Programme
13. Lower Body Training Programmes
Lower Body: Beginner Programme
Lower Body: Intermediate Programme
Lower Body: Advanced Programme
14. Spine Training Programmes
Spine: Beginner Programme
Spine: Intermediate Programme
Spine: Advanced Programme
15. Full Body Training Programmes
Full Body: Beginner Programme
Full Body: Intermediate Programme
Full Body: Advanced Programme
16. Goal Training Programme
17. Creating Your Own Programmes
18. Frequently Asked Questions