Essential Strength Training Skills

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Penguin, Feb 21, 2011 - Sports & Recreation - 176 pages
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Whether you've been weight training for years or are newly interested in getting toned, Essential Strength Training Skills offers advice ideal for both beginners and seasoned veterans, providing clear and accessible exercise tips that can help anyone get into peak physical condition.
 

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Contents

6 Introduction
6
8 Exercise gallery
8
12 Anatomical chart
12
16 What are your goals?
16
18 Planning your training
18
22 Sportsspecific training
22
24 Warming up
24
26 Cooling down
26
96 Front dumbbell raise
96
97 Lateral dumbbell raise
97
98 Military barbell press
98
99 Dumbbell shoulder press
99
100 Upright row
100
102 Rear lateral raise
102
104 Squat
104
105 Forward lunge
105

28 Eating right
28
36 Neck extension and flexion
36
37 Neck side flexion
37
38 Arm circle
38
39 Shoulder rotation
39
40 Wrist rotation
40
41 Hip circle
41
42 Torso rotation
42
43 Trunk flexion
43
44 Frankenstein walk
44
45 Pike walk
45
46 Leg flexion
46
47 Leg abduction
47
48 Lunge
48
49 Rotational lunge
49
52 Pushup
52
53 Framesupported pushup
53
54 Machine bench press
54
55 Machine fly
55
56 Cable crossover
56
58 Barbell bench press
58
59 Dumbbell bench press
59
60 Incline barbell bench press
60
61 Incline dumbbell bench press
61
62 Incline fly
62
64 Chinup
64
66 Back extension
66
67 Seated pulley row
67
68 Standing pulley row
68
69 Lat pulldown
69
70 Assisted chinup
70
71 Straightarm pulldown
71
72 Prone row
72
73 Onearm row
73
74 Bentover row
74
76 Barbell pullover
76
78 Bench dip
78
79 Bar dip
79
80 Pulley curl
80
81 Reverse pulley curl
81
82 Triceps pushdown
82
83 Overhead triceps extension
83
84 Wrist extension
84
85 Wrist flexion
85
86 Barbell curl
86
87 Preacher curl
87
88 Hammer dumbbell curl
88
89 Incline dumbbell curl
89
90 Dumbbell triceps extension
90
91 Barbell triceps extension
91
92 Closegrip bench press
92
94 Prone triceps extension
94
95 Triceps kickback
95
106 45degree leg press
106
107 Calf raise
107
108 Machine leg extension
108
109 Machine leg curl
109
110 Back squat
110
111 Front barbell squat
111
112 Barbell deadlift
112
114 Overhead barbell lunge
114
115 Straightleg deadlift
115
116 Dumbbell split squat
116
117 Overhead split squat
117
118 Barbell stepup
118
120 Bulgarian barbell split squat
120
121 Good morning barbell
121
122 Power clean
122
124 Power snatch
124
126 Abdominal crunch
126
127 Situp
127
128 Reverse crunch
128
129 9090 crunch
129
130 Figure4 crunch
130
131 Vleg raise
131
132 Prone plank
132
133 Side plank
133
134 Roman chair side bend
134
135 Ball crunch
135
136 Ball twist
136
137 Ball back extension
137
138 Ball pressup
138
139 Ball jackknife
139
140 Woodchop
140
142 Side bend
142
143 Suitcase deadlift
143
146 Upperback stretch
146
147 ITB stretch
147
148 3point quad stretch
148
149 Hamstring stretch 1
149
150 Quad stretch 1
150
151 Adductor stretch 1
151
152 Hamstring stretch
152
153 Walking lunge stretch
153
156 Introduction
156
158 Core strength program
158
160 Muscular endurance program
160
162 Body sculpting program
162
164 Bodybuilding program
164
166 Maximal strength program
166
167 Sportsspecific exercises
167
168 Sportsspecific matrix
168
170 Glossary
170
172 Index
172
176 Acknowledgments
176
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