Essential Strength Trg Skills: Key Tips and Techniques to Improve Your PhysiqueWhether 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. |
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 | |
176 Acknowledgments | 176 |
Common terms and phrases
allow amount angle arms balance ball barbell basic bench bench press bend Breathe Bring build chest close complete contract COOL-DOWN core muscles crunch curl develop dumbbell effective EIH.L elbows energy Engage Ensure exercise extend facing feel feet flat Flex floor followed foot forward front functional grip hamstrings hands head hips Hold increase injury Keep knees lean lift lower lower back lunge machine Maintain mass mins mobility motion move movement neutral Pause perform Place position pull pulley Push raise range repetition reps resistance rest rotation seconds SEISIOHEIXEI shoulders side slightly slowly specific spine squat stability Stand straight strength strength training stretch supported thighs throughout tight toes torso triceps upright warm-up weeks weight workout wrists