| Autore |
Vella Mark
|
| Edizione | [1st ed.] |
| Pubbl/distr/stampa |
London, [England] : , : New Holland Publishers (UK) Ltd, , 2008
|
| Descrizione fisica |
1 online resource (377 pages) : illustrations (some color)
|
| Disciplina |
613.7045
|
| Soggetto topico |
Weight training for women
Physical fitness for women
Weight training
|
| ISBN |
9781607653738
1607653737
|
| Formato |
Materiale a stampa  |
| Livello bibliografico |
Monografia |
| Lingua di pubblicazione |
eng
|
| Nota di contenuto |
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.
|
| Record Nr. | UNINA-9910164911603321 |
Info
Anatomy for strength and fitness training for women / / Mark Vella ; illustrations by James Berrange
