Anatomy for Strength and Fitness Training by Vella, Mark -- Read -- Imperial Library of Trantor

Index

Cover Title Copyright Contents Part 1: Overview of Anatomy

How to use this book Anatomical definitions and terminology Systems of the body Body planes and regions Anatomical terms Joint movement Posture and muscle balance Introduction to exercise analysis.

Part 2: Anatomy of Exercise

1. Chest exercises

Barbell bench press Push-ups Incline barbell bench press Decline barbell bench press Dumbbell bench press Pec deck machine Dumbbell flat bench flyes Bodyweight dips Cable crossover Stretch band chest press.

2. Legs and hips

Barbell squat Freestanding squat Barbell plié squat Machine incline leg press Hacksquat machine Bent leg good morning Freestanding modified lunge Double leg bridge Cable hip extensions Prone hip extensions Hip adductor machine Hip abductor machine Side-lying hip abduction Machine seated leg extension Machine lying leg curl Machine standing calf raise Machine seated calf raise.

3. Back and shoulders

Machine cable front lat pulldown Bodyweight chin-ups Standing cable pullover Barbell bent-over rows Bent-over one arm dumbbell rows Seated low cable pulley rows Prone lying back extension Back extension apparatus Alternative arm leg raises in 4-point kneeling Barbell seated front shoulder press Shoulder press machine Seated barbell press behind neck Upright rows with EZ bar Dumbbell standing lateral raise Dumbbell standing front raise Seated bent-over dumbbell raises Rear deltoid machine Dumbbell shoulder shrugs Rotator cuff stabilization.

4. Arms

Dumbbell seated overhead tricep extension on a ball Supine barbell French curl Barbell triceps press Bench dips Machine cable tricep pushdown Tricep rope pulldown Dumbbell kickbacks Standing barbell curl Seated dumbbell curl Bicep machine curl Dumbbell concentration curl Barbell wrist curl Reverse barbell wrist curl.

5. Abdominals, stabilization and balance

Abdominal stabilization: sitting and standing Transverse activation in 4-point kneeling Plank pose stabilization Forward stability ball roll Bodyweight leaning side abdominal Dumbbell side bends Bodyweight oblique crunches Bodyweight crunches Bodyweight sit-ups Hip flexor apparatus Hanging leg raises Mid-back prone scapular stabilization Yoga tree pose Standing squat on the BOSU balance trainer.

6. Stretching

Standing chest and anterior shoulder stretch Standing triceps stretch Supine legs to chest Supine gluteal stretch Supine single leg hamstring stretch Supine deep external rotator stretch Seated rotation Kneeling iliopsoas stretch Seated adductor stretch Standing gastrocnemius stretch Triangle pose.

7. Total body and power exercises

Bent leg dead lift Power clean Push jerk Power snatch.

Glossary Index Resources and Acknowledgements