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Delavier's women's strength training anatomy workouts
Author
Publisher
Human Kinetics
Publication Date
[2015]
Language
English
Description
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Table of Contents
From the Book
Introduction
Part I. Developing Your Training Program
20 Steps to Creating a Personalized Program
Increasing Intensity
Preventing Injuries
Stretching
Cardio Training
Keeping a Workout Notebook
Part II. Exercises
Round Your Glutes
Warm Up the Glutes
Glute Exercises
Hip Extension
Bridge
One-Leg Butt Press
Lateral Hip Abduction
Stretch the Glutes
Gain Flexibility in the Hip Rotators
Tone Your Quadriceps
Warm Up the Quadriceps
Quadriceps Exercises
Squat
Leg Press
Lunge
Leg Extension
Stretch the Quadriceps
Shape Your Hamstrings
Warm Up the Hamstrings
Hamstring Exercises
Stiff-Leg Deadlift
Lying Leg Curl
Seated Leg Curl
Thigh Adduction
Stretch the Hamstrings
Trim Your Calves
Warm Up the Calves
Calf Exercise
Standing Calf Raise
Stretch the Calves
Flatten Your Abs
Warm Up the Abs
Abdominal Exercises
Crunch
Leg Raise
Side Crunch
Twist
Static Stability
Plank
Stretch the Abs
Curve Your Shoulders
Warm Up the Shoulders
Shoulder Exercises
Lateral Raise
Upright Row
Bent-Over Lateral Raise
Stretch the Shoulders
Develop a Pain-Free Upper Back
Warm Up the Upper Back
Upper Back Exercises
Row
Pull-Down
Pullover
Stretch the Upper Back
Protect Your Lower Back
Warm Up the Lower Back
Lower Back Exercises
Deadlift
Hyperextension
Stretch the Lower Back and Spine
Enhance Your Chest
Warm Up the Chest
Chest Exercises
Press
Fly
Pullover
Stretch the Chest
Firm Up Your Arms
Biceps
Warm Up the Biceps
Biceps Exercises
Supinated Curl
Hammer Curl
Reverse Curl
Curl With the Elbows Elevated
Curl With the Elbows Behind the Body
Triceps
Warm Up the Triceps
Triceps Exercises
Cable Push-Down
Triceps Extension
Triceps Kickback
Stretch the Arms
Part III. Programs
Beginner Programs
One Session Per Week
Minimal Equipment, Whole Body
Gym Equipment, Whole Body
Machines Only, Whole Body
Minimal Equipment, Lower Body
Gym Equipment, Lower Body
Minimal Equipment, Upper Body
Gym Equipment, Upper Body
Two Sessions Per Week
Minimal Equipment, Whole Body
Gym Equipment, Whole Body
Minimal Equipment, Lower Body
Gym Equipment, Lower Body
Minimal Equipment, Upper Body
Gym Equipment, Upper Body
Advanced Programs
Three Sessions Per Week
Lower-Body Emphasis
Upper-Body Emphasis
Whole-Body Emphasis
Lower Body Only
Upper Body Only
Four Sessions Per Week
Lower-Body Emphasis
Upper-Body Emphasis
Circuit Training
Minimal Equipment, Whole Body
Gym Equipment, Whole Body
Minimal Equipment, Lower-Body Emphasis
Gym Equipment, Lower-Body Emphasis
Minimal Equipment, Upper-Body Emphasis
Gym Equipment, Upper-Body Emphasis
Specialized Home Circuits
References
About the Authors
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More Details
Contributors
ISBN
9781450466035
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