دانلود کتاب Science of Strength Training: Understand the anatomy and physiology to transform your body

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How to use this eBook Introduction Strength training for everyone HUMAN PHYSIOLOGY Muscular anatomy How muscles work How muscles grow How training promotes muscle growth How training promotes bone strength The mechanics of movement Powering muscle action Fuels for strength training Determining your energy requirements Eating for strength training Strength training and your brain STRENGTH EXERCISES Introduction to the exercises Terminology guide LEG EXERCISES Barbell back squat Variations Leg press Hack squat Stationary lunge with dumbbells Variations Step up with dumbbells Leg curl Variations Hamstring ball curl Leg extension Variations Barbell glute bridge Variations Calf raise Variations Traditional deadlift Variations CHEST EXERCISES Barbell bench press Variations Dumbbell bench press Variations High–low cable chest fly Variations Machine chest fly Dumbbell chest fly BACK EXERCISES Wide-grip vertical pulldown Variations Neutral-grip horizontal row Variations Dumbbell trap shrug SHOULDER EXERCISES Barbell overhead shoulder press Variations Dumbbell lateral raise Variations Dumbbell front raise Variations Dumbbell rear deltoid fly Variations ARM EXERCISES Dumbbell biceps curl Variations Dumbbell triceps extension Variations Rope triceps pushdown Variations ABDOMINAL EXERCISES Front plank with rotation Side plank with rotation Transverse abdominal ball crunch Variations Hanging knee raise Variations Cable rotational oblique twist Variations PREVENTING INJURY Injury risk Delayed-onset muscle soreness Common injuries In the shoulder In the elbow In the lower back In the hip In the knee Returning to training after injury Designing a routine Mobility exercises Cool-down stretches HOW TO TRAIN Variables within strength training The training programmes Muscle building, beginner Muscle building, advanced Strength, beginner Strength, advanced Strength endurance, beginner Strength endurance, advanced Glossary Bibliography About the author and acknowledgements copyright