Weight Training : Lift Your Way to a Lifetime of Health & Fitness (SPIRAL)

Weight Training : Lift Your Way to a Lifetime of Health & Fitness (SPIRAL)

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  • 製本 Paperback:紙装版/ペーパーバック版
  • 言語 ENG
  • 商品コード 9780536669780

Table of Contents

Foreword                                           vii
Introduction
Introduction 1 (1)
Weightlifting 2 (1)
Powerlifting 2 (1)
Bodybuilding 3 (1)
The Iron Sports 3 (1)
Strength Conditioning F or Athletics 4 (1)
Rehabilitation 4 (1)
General Fitness 5 (1)
Philosophy 5
Principles and Rules
Principles 1 (2)
Common Sense Rules 3 (1)
Safety 4
Definitions
Definitions 1 (1)
Nutrition
Carbohydrates 2 (1)
Protein 3 (2)
Weight Control 5 (1)
Gaining Weight 6 (2)
Weight Loss 8 (1)
Sport Drinks 9
Program Design
Training Variables 1 (2)
Routine Variables 3 (2)
Beginning Weight Training 5 (4)
Intermediate Weight Training 9 (3)
Advanced Weight Training 12
Exercises
Exercise List 1 (1)
Anatomical Figure 2 (2)
Front 2 (1)
Back 3 (1)
Chest 4 (5)
Bench Press 4 (1)
Close Grip Bench Press 5 (1)
Incline Bench Press 6 (1)
Dumbbell Supine Fly 7 (1)
Incline Fly 8 (1)
Shoulder Girdle 9 (4)
Press 9 (1)
Behind-The-Neck-Press 10 (1)
Upright Rows 11 (1)
Shoulder Shrugs 12 (1)
Shoulder Supplementary 13 (3)
Front Raises 13 (1)
Side Raises 14 (1)
Bent-Over-Raises 15 (1)
Back Exercises 16 (9)
Bent-Over Rows (Barbell) 16 (1)
Bent-Over Rows (Dumbbell) 17 (1)
Pull-ups 18 (1)
Front Lat Pulls (Overhand Grip) 19 (1)
Reverse Lat Pulls (Underhand Grip) 20 (1)
Seated Rows 21 (1)
Bent-Arm Pullover 22 (1)
Good Mornings (Standing) 23 (1)
Good Mornings (Seated) 24 (1)
Arms 25 (6)
Standing Arm Curl 25 (1)
Concentration Curl 26 (1)
Lying Tricep Extension 27 (1)
Standing Tricep Extension 28 (1)
Tricep Pushdown 29 (1)
Bar Dips 30 (1)
Lower Body 31
Back Squat 31
Front Squat 32
Dead Lift 33
Step-up 34
Leg Curl 35
Lunges 36
Sport of Weightlifting
Introduction 1
Rules 2
Training 3
Twelve-week Beginner Cycle 6
Powerlifting
Introduction 1
Training Guidelines and Rules 3
Exercise Menu 8
Stretching
Chest/Shoulders 1
Chest/Arms 2
Forearms/Arms 3
Shoulders 4
Triceps 5
Torso 6
Torso/Gluteus 7
Quadriceps 8
Quadriceps (standing) 9
Quadriceps/Hip Flexors 10
Hamstrings 11
Hamstrings/Groin 12
Hip Flexors 13
Groin 14
Groin (seated) 15
Calves 16
Lower Back 17
Neck 18