Anatomy for Strength and Fitness Training for Women
Research in the last ten years has made it clear that a woman's body should be exercised differently from a man's, and that her training programme should be adjusted to suit her body type and transformations as she moves through the various life stages. Anatomy for Strength and Fitness Training for Women is a unique guide, reference and graphic education tool suitable for any woman interested in understanding her own body and formulating a personal exercise programme. Over 90 exercises, involving gym weights, free weights and stretching, are featured in detail, grouped by chest, back and shoulders, legs and hips, arms and abdominals. Each exercise incorporates a full-body illustration plus instructions on proper execution and technique. Start and finish positions are shown, and supplementary information is included by way of hints and tips. A method of assessing your own fitness is also provided, which you can use to help you choose the correct type of programme for your life stage and shape. Sample programmes illustrate how you can choose a programme based on the needs you have established in the assessment. - Publisher.
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Abdominals Stabilization and Balance
Legs and Hips
Abdominal group Adductor group ANALYSlS OF MOVEMENT Ankle arms Auxiliary exercise Avoid hunching Avoid momentum Barbell Beginner to advanced Body-weight Cable chest open Close chain Compound/multi-joint Core exercise Dumb-bell Erector spinae flexion Gastrocnemius Gluteus maximus Gluteus maximus Hamstring Gluteus medius horizontal abduction hunching or rounding Intermediate to advanced Joint movement JOlNT 1 JOlNT JOlNT 1 Main Keep your chest Keep your posture knees Latissimus dorsi lliopsoas lnfraspinatus lnhale lower back Main mobilizing muscles Main stabilizing muscles Maintain a neutral medius and minimus MOVEMENT JOlNT muscles Shoulder blades neutral spine Open chain Pectoralis major Posterior deltoid posture aligned Quadratus lumborum Quadricep group Rectus femoris Return and repeat Rhomboids and Lower Rotator cuff Rotator cuff group Rotator cuff muscles rounding your shoulders rowing machine scapula Serratus Serratus anterior shoulder blades depressed Shoulder joints shoulders relaxed squat STARTlNG POSlTlON Supine Tensor fasciae latae Teres major Tips Triceps brachii weight Wrist flexors