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Please note: This is a companion version & not the original book. Sample Book Insights: #1 The squat is a fundamental movement that is also one of the best exercises for increasing physical strength. It causes movement at multiple joints, and therefore strengthens and shapes major muscle groups. However, it can be dangerous if done incorrectly. #2 Squat to 90 degrees, and do not go below this point. Forward knee movement beyond the forward movement of your torso is dangerous and should be avoided. #3 The most vulnerable joint during squatting is the low-back, so special care must be taken to avoid unnecessary spinal movements. However, depending on your anatomical structure, slight forward movement of your chin past your toes may be unavoidable. #4 To target your quads and glutes, do a 90-degree lunge. Avoid forward movement of your front knee that exceeds the forward movement of your torso. Keep your knees forward and aligned with your feet.
Dave Draper, a former Mr. America, Mr. Universe, and Mr. World of the 1960s and 1970s, takes readers behind the scenes of bodybuilding to reveal the secrets of the training techniques, exercises, and nutritional strategies that combine to help bodybuilders achieve their ultimate fitness goals.
Strengthen your core and boost your confidence with 5-minute exercise routines for seniors Having a strong core can improve mobility, reduce aches and pains, prevent falls, and build everyday confidence. 5-Minute Core Exercises for Seniors makes it easy to incorporate daily exercise for seniors, with a collection of 40 individual movements and 25 quick routines for strengthening the major core muscles. This guide to exercise for seniors helps you: Get to know your core—Learn the muscle groups that make up your core, the benefits of keeping them strong, the importance of breathing and stretching, and the latest science behind exercise for seniors. Enjoy a wide variety of exercises—Discover a range of seated, standing, on-the-mat, and weighted exercises that mimic everyday movement and don't require any special equipment. Follow step-by-step instructions—Find how-tos and illustrations for engaging the right muscles and preventing injury, as well as tips to increase or decrease the intensity of each movement to meet your needs. Improve strength, balance, and confidence with this detailed introduction to core exercise for seniors.
Delavier’s Women’s Strength Training Anatomy Workouts delivers the exercises, programming, and advice you need for the results you want. Based on the anatomical features unique to women, this new guide sets the standard for women’s strength training. The 290 full-color illustrations allow you to see inside 157 exercises and variations and 49 programs for strengthening, sculpting, and developing your arms, chest, back, shoulders, abs, legs, and glutes. Step-by-step instructions work in tandem with the anatomical illustrations and photos to ensure you understand how to maximize the efficiency of each exercise. You’ll see how muscles interact with surrounding joints and skeletal structures and learn how movement variations can isolate specific muscles and achieve targeted results. Delavier’s Women’s Strength Training Anatomy includes proven programming for reducing fat, adding lean muscle, and sculpting every body region. Whether you’re beginning a program or enhancing an existing routine, working out at home or at the gym, it’s all here and all in the stunning detail that only Frédéric Delavier can provide. The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier has written for Le Monde du Muscle, Men’s Health Germany, and several other publications. His previous publications, including Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2.5 million copies.
Every athlete who spends time in the weight room eventually deals with pain/injury that leaves them frustrated and unable to reach their highest potential. Every athlete ought to have the ability to take the first steps at addressing these minor injuries. They shouldn’t have to wait weeks for a doctor’s appointment, only to be prescribed pain medications and told to “take two weeks off lifting” or, even worse, to “stop lifting so heavy.” Dr. Aaron Horschig knows your pain and frustration. He’s been there. For over a decade, Dr. Horschig has been a competitive weightlifter, and he understands how discouraging it is to tweak your back three weeks out from a huge weightlifting competition, to have knee pain limit your ability to squat heavy for weeks, and to suffer from chronic shoulder issues that keep you from reaching your goals. Rebuilding Milo is the culmination of Dr. Horschig’s life’s work as a sports physical therapist, certified strength and conditioning specialist, and Olympic weightlifting coach. It contains all of the knowledge he has amassed over the past decade while helping some of the best athletes in the world. Now he wants to share that knowledge with you. This book, designed by a strength athlete for anyone who spends time in the weight room, is the solution to your struggles with injury and pain. It walks you through simple tests and screens to uncover the movement problem at the root of your pain. After discovering the cause of your injury, you’ll be able to create an individualized rehab program as laid out in this book. Finally, you’ll be on the right path to eliminate your pain and return to the activities you love.
• Must-have exercise reference for fitness enthusiasts. • Helps readers understand how each exercise works to shape the body. • 100+ Detailed, full-color anatomical illustrations of muscles and tendons. • 75+ selected workouts that increase flexibility and strength. • Targeted exercises for strength training and gym fitness, stretching and flexibility training, yoga, Pilates, and bodybuilding.
Contains full-color drawings demonstrating how the various muscle groups are used during the most popular exercises, with tips for good form, expert commentary on each exercise, and specific exercise programs for muscle tone and flexibility.
Women seek individual self-expression and yearn for intimacy in relationships, yet they do not want to have to choose between the two. The desire to know and be known intimately by a partner is intrinsic to the feminine way. This fascinating self help book brings you a road map to finding your uniquely female sexual expression, creating deeply satisfying and balanced relationships. It blends the ancient wisdom of the Goddess cultures with current clinical findings to create a new model of female sexuality. The ancient matrilineal societies offer valuable insights into the mysteries of sexuality that can result in renewed sexual interest for contemporary women. It presents a clear step-by step guide to building new pathways towards true sexual partnership.
THE STAIRWAY TO HAPPINESS examines what happiness really is. It explores the different levels of that can be attained and the techniques that can be applied to achieve happiness for oneself, one's loved ones and other people. The book combines philosophy, psychology and spirituality to explain the 5 key steps of the journey. With over 20 years of experience working in this field, Vernon Sankey points out potential pitfalls and hazards along the way and provides practical solutions based on sound cognitive psychology principles and common sense. Examples, anecdotes and quotations from eminent and wise personalities are used to help the reader understand the principles more deeply. The last section, the Happiness of Harmony, moves the reader to the highest step and addresses spiritual concerns about life, our world and the future. The material is relevant to parents, young adults, business executives and enlightened readers who want to grow personally and help others live a successful, harmonious, happy life. "This fabulous book breaks down the various stages of happiness, making it much easier to understand the different levels and depths of happiness and how to attain them.... Understanding how to do this and making a difference to the lives of our families, friends, children, co-workers and even strangers, is the purpose of this book.... It's a must for anyone involved with adults' and children's well-being." -Claire Howell, Chief Executive and senior executive coach of REDCO Ltd