دانلود کتاب The Art of Exercise: A Guide to Building a Better You

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Section 1: The Art of Exercise
Introduction
What causes Issues?
Inactivity and Technology
Weakness and Compensation
Genetics and Environment
Weight
Time
How can I get better?
Posture
Massage
Stretching
Exercising Properly
Warming Up
Breathing
Equipment Requirements:
Bands
Weights
Machines
Pain
The Foundation (Base Level Exercises)
Diaphragmatic Breathing
Scapular Retraction
Shoulder Rolls
Chin Tuck
Cervical Isometrics
Transverse Abdominous (TrA)Glute Set
Pelvic Tilt
Toe Yoga
The Support (Intermediate Level Exercises)
ITYW
Chops/Lifts
Lat pull down
Shoulder Diagonals
Rowing
Anti-Rotations
Step outs
3-way Shoulder
Bilateral External Rotation
Push-up
Plank
Core Stabilization with Leg Lift
Crunch/Cross Crunch
Bridge
Superman
Hip Abduction Lying Down
Farmer Carry
Hip Hinge
Single leg Deadlift
Squatting/Lunging
3-Way Hip
Single Leg balance
Tandem Balance
Heel Raises
StretchesCervical rotation in sitting and supine
Upper Trap/ Levator Stretch
Scalene stretch
Pec Stretch
Horizontal Adduction Stretch
Wrist flexor/extensor stretch
Open Book
Latissimus Dorsi and Quadratus Lumborum Stretch
Child’s Pose or Seated Trunk Flexion
Hip Flexor Stretch
Piriformis Stretch
Hamstring Stretch
Sciatic nerve glides
Quad stretch (standing and lying)
Calf Stretch
Cat/Cow
Conclusion
About the Author