دانلود کتاب New Anatomy for Strength & Fitness Training: An Illustrated Guide to Your Muscles in Action

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PART 1 CONDITIONING PRIMER Foreword to the new edition What’s new in this edition How this book works Your body: quick guide to the musculoskeletal system Your body: quick guide to joints and movements Training concepts and principles Training options Scaling guide PART 2 EXERCISES 1: Pre-Training Warm-Up Squat push press Standing torso rotations Bend and reach Multidirectional lunges Seated stride into saw stretch Walking arm swings Knee-ups Heel kicks 2: Abdominals, Stabilization, and Balance Posture primer Abdominal stabilization program Transverse activation in 4-point kneeling Forward stability ball roll Plank pose stabilization Bodyweight leaning side abdominal Double leg bridge with shoulder flexion Ball bridge Bodyweight crunches Bodyweight sit-ups Hanging leg raises Standing squat (BOSU balance trainer) 3: Compound and Power Exercises Bent leg good morning Bodyweight/air squat Back squat Front squat Overhead squat Barbell standing shoulder press Push press/push jerk Barbell bent leg dead lift Medicine ball clean Sumo dead lift high pull Power clean Power snatch Low alternating wave with battle ropes Kettlebell swing 4: Legs and Hips Barbell lunge Freestanding lateral lunge Bench step Freestanding barbell plié squats Seesaw with ball 5: Plyometrics and Explosive Conditioning Standing jump and reach Box jumps Wall balls 4-point burpee 6: Chest Push-ups Bodyweight modified push-ups Dumbbell bench press Barbell bench press Dumbbell flat bench flyes Bodyweight dips 7: Back and Shoulders Machine cable front lat pulldown Bodyweight chin-ups Standing cable pullover Barbell bent-over rows Bent-over one-arm dumbbell rows Dumbbell seated shoulder press Seated low cable pulley rows Alternate arm and leg raises on ball Back extension apparatus Prone back extension on ball Seated bent-over dumbbell raises on ball Upright rows with EZ bar Rotator cuff stabilization with TheraBand® 8: Arms Dumbbell seated overhead tricep extension on a ball Supine barbell French curl Barbell triceps press Standing barbell curl 9: Aerobic and Metabolic Training Skipping/jump rope Aerobic machines Jogging and running 10: Post-Training Cool-Down and Workout Supine legs to chest Side-to-side hip rolls Supine gluteal stretch Supine lying single-leg hamstring stretch Supine lying deep external rotators stretch Seated rotation Kneeling iliopsoas stretch Standing chest and anterior shoulder stretch Neck and shoulder stretch Standing triceps stretch Seated side stretch on ball Ball shoulder stretch Full-body stretch Spine roll Abdominals Plank to downward-facing dog Child stretch   RESOURCES GLOSSARY ADDITIONAL PRAISE ABOUT THE AUTHOR