دانلود کتاب Workouts for Women: 2 Books in 1: Strength Training and Yoga for Beginners

فهرست مطالب :

Book 1: Strength Training for Women
CHAPTER ONE
The Benefits of Strength Training for Women
Strength Training for Weight Loss
Strength Training for Health Reasons
Training to Gain Strength
CHAPTER TWO
Strength Training Exercises at Home
Warm-up Exercises
Upper Body Workouts
Abdominal and Core Workouts
Lower Body Workouts
Sample 7-Day Training Plan
Strength Training Exercises at Home: Variety
CHAPTER THREE
Bodybuilding Nutrition: What to Eat
Focus on Protein
Pre and Post Workout Nutrition
Clean Eating
CHAPTER FOUR
Clean Eating Recipes
Breakfast
Green Eggs
Breakfast CasseroleMake-Your-Own Granola
Berry Blast Smoothie
Carrot Bread
Lunch
Southwest Chicken Wrap
Chicken and Rice Bowl
Tuna Salad
Garlic Sweet Potatoes
Turkey and Bean Chili
Snacks
Deviled Egg Whites
Antipasto Kababs
Roasted Seeds and Nuts
Cinnamon Fruit Salad
Great Green Smoothie
Dinner
Sweet and Sour Salmon
Lime-Cilantro Shrimp
Ginger Steak
Chicken with Mustard Sauce
Meatballs Curry
CHAPTER FIVE
Strength Training Tips for Beginners
Conclusion
Book 2: Yoga for Beginners
CHAPTER ONEIntroduction of Yoga
Principles of Yoga
A Brief History of Yoga
The Eight-Limbed Path of Yoga
Types of Yoga
Benefits of Yoga
CHAPTER TWO
Two Week Yoga Training Plan for Beginners: Week One
Monday: Easy Pose and Corpse Pose
Tuesday: Mountain Pose
Wednesday: Warrior Pose
Thursday: Downward Dog
Friday: Tree Pose
Saturday: Bridge Pose
Sunday: Week 1 Review and Child\'s Pose
CHAPTER THREE
Two Week Yoga Training Plan for Beginners: Week Two
Monday: Triangle Pose
Tuesday: Upward Facing Dog
Wednesday: Seated Twist
Thursday: Pigeon Pose
Friday: Dolphin Pose
Saturday: Half Wheel Pose
Sunday: Week 2 Review and Boat Pose
CHAPTER FOUR
Tips for Yoga BeginnersWhat to Do
What Not to Do
Necessary Investments
Mindful Eating
Conclusion