04990nam 22005533 450 991016491160332120250418195811.097816076537381607653737(CKB)3710000000856675(MiAaPQ)EBC4678625(MiAaPQ)EBC6475610(Au-PeEL)EBL6475610(OCoLC)1237399950(MiAaPQ)EBC31752819(Au-PeEL)EBL31752819(OCoLC)1467878851(EXLCZ)99371000000085667520250418d2008 uy 0engurcnu||||||||rdacontentrdamediardacarrierAnatomy for strength and fitness training for women /Mark Vella ; illustrations by James Berrange1st ed.London, [England] :New Holland Publishers (UK) Ltd,2008.1 online resource (377 pages) illustrations (some color)9781845379520 1845379527 Includes bibliographical references and index.Intro -- Title -- Dedication -- Author's Acknowledgments -- Contents -- Part 1: Anatomy and Exercise Programmes -- Building a better you -- Anatomical definitions and terminology -- Exercise analyses and principles -- Devising a programme -- Exercise programmes -- Part 2: The Exercises -- 1. Aerobic Training -- Walking -- Jogging and running -- Aerobics -- Swimming and aqua-aerobics -- Aerobic machines -- 2. Abdominals, Stabilization and Balance -- Posture basics -- Seated ball balance -- Transverse activation in four-point kneeling -- Plank pose stabilization on ball -- Shell prone ball roll-up -- Abdominal stabilization programme -- Two-stage crunch -- Reverse incline bench sit-up -- Body-weight oblique crunch - ball between legs -- Combination crunch -- Hip flexor apparatus -- Mid-back scapular stabilization on bench -- Kneeling heel touch -- 3. Chest -- Body-weight modified push-ups -- Wall push-ups on bar -- Bench press machine -- Incline dumb-bell bench press -- Barbell bench press -- Body-weight dips -- Incline pec deck machine -- Dumb-bell flat bench flyes -- Cable cross-over -- 4. Legs and Hips -- Squats with ball between legs -- Freestanding barbell plié squats -- Freestanding barbell squats -- Machine incline leg press -- Barbell reverse lunge -- Freestanding lateral lunge -- Bench step -- Modified barbell bent leg deadlift -- Double leg bridge with shoulder flexion -- Ball bridge -- Side-lying ball lift -- Hip abductor machine -- Hip adductor machine -- Supine adductor stabilization with ball -- Cable hip abductions -- Prone hip extensions -- Machine lying leg curl -- Seesaw with ball -- Yoga quad stretch with forward lean -- Freestanding calf raise -- Seated calf raise machine -- 5. Back and Shoulders -- Machine cable front lateral pull-down -- Chin-up assist machine -- Standing cable pull-over -- Standing reverse grip cable rows.Seated low cable pulley rows -- Supported bent-over row machine -- Dumb-bell bent-over rows -- Prone back extension on ball -- Back extension apparatus -- Alternate arm and leg raises on ball -- Machine shoulder press -- Dumb-bell seated shoulder press -- Dumb-bell standing lateral raise -- Rear deltoid machine -- Seated bent-over dumb-bell raises on ball -- Rotator cuff stabilization with theraband -- 6. Arms -- Seated overhead tricep extension on ball with theraband -- Supine barbell French curl -- Tricep machine -- Cable tricep push-down -- Tricep rope pull-down -- Standing barbell curl -- Seated incline dumb-bell curl with supination -- Dumb-bell concentration curl -- 7. Stretches and Flexibility -- Neck and shoulder stretch -- Standing chest and anterior shoulder stretch -- Ball shoulder stretch -- Seated side stretch on ball -- Full-body stretch -- Supine hip flexion stretch -- Spine roll -- Side-to-side hip rolls -- Supine lying gluteus stretch -- Supine lying single leg hamstring stretch -- Seated stride into saw stretch -- Supine lying deep external rotators stretch -- Standing iliopsoas stretch -- Gastrocnemius stretch -- Plank to downward-facing dog -- Child stretch -- Glossary -- Index -- Resources -- Copyright.Scientific research has made it clear that a woman's body should be exercised differently from a man's, and that her training program should be adjusted to suit her body type and transformations as she moves through the various life stages.Weight training for womenPhysical fitness for womenWeight trainingWeight training for women.Physical fitness for women.Weight training.613.7045Vella Mark848844MiAaPQMiAaPQMiAaPQBOOK9910164911603321Anatomy for strength and fitness training for women1895818UNINA