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BK

[Champaign] : Human Kinetics, [2010]

144 stran : barevné ilustrace ; 26 cm

ISBN 978-1-4504-1399-2 (brožováno) ISBN !1-4504-1399-4 (chyb.)

francouzština

Přeloženo z francouzštiny

"This book is revised edition of Des Abdos D’Enfer, published in 2010 by Éditions Vigot"--Tiráž

"All illustrations by Frédéric Delavier"--Tiráž

Obsahuje rejstřík

Over 100 exercised and 60 programs for incredible abs and a stronger core--Na obálce pod názvem

Delavier’s Core Training Anatomy includes proven programming for sculpting your abs, reducing fat, improving cardiovascular health, and relieving low back discomfort. Targeted routines are presented for optimal training and performance in more than 20 sports, including running, cycling, basketball, soccer, and golf. Nakladatelská anotace. Kráceno.

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Introduction ...7 // 1. Set your goals ...10 // 2. How many workouts should you do each week? ...? // 3. On which days of the week should you exercise? ...11 // 4. Should you exercise once or twice per day? ...11 // 5. What time of day should you exercise? ...11 // 6. How many sets should you do? ...12 // 7. Be flexible and adaptable ...12 // 8. How many exercises should you do for each muscle? ...13 // 9. When should you change exercises? ...14 // 10. How many repetitions should you do per set? ...14 // 11. How quickly should you perform repetitions? ...15 // 12. Adjust range of motion in the exercises ...17 // 13. How long should a workout last?..18 // 14. How much rest time should you take between sets? ...18 // 15. Determine the most appropriate weight for each exercise ...20 // 16. When should you increase the weight? ...20 // 17. Determine rest time between exercises ...21 // 18. Learn to choose exercises that work for you ...22 // 19. Know when to change your workout program ...23 // 20. Taking a vacation? ...23 // Keep a Workout Notebook ...24 // Making Progress ...25 // Exercising Your Abs for a Smaller Waist ...28 // Intensity First! ...28 // Diet as a Way to Slim Your Waist ...28 // Diet Plus Workout Synergy ...29 // Improving the Effectiveness of Your Diet ...29 // Role of Supplements ...29 // BCAAs for Losing Belly Fat ...29 // Calcium: The Anti-Belly Fat Mineral ...30 // Anatomical Considerations ...,34 // Beware of Fake Abdominal Exercises! ...36 // If You Have an Inguinal, Femoral, or Abdominal Hernia ...38 // Rectus Abdominis Exercises ...40 // Crunch ...40 // Lying Leg Raise ...46 // Seated Leg Raise ...50 // Oblique Exercises ...52 // Apollo’s Belt ...52 // Twisting Crunch ...54 // Side Crunch ...56 // Stability Exercises ...53 // Static Stability, Back Against Wall ...58 // Plank ...60 // Breathing Exercises to Improve Athletic Performance ...63 // Lying Rib Cage Expansion With a Weight ...63 // Diaphragm Contraction ...64 //

Stretching the Abdominal Muscles ...66 // On a Stability Ball ...66 // Stretching the Hip Flexors ...67 // Tilting of the Pelvis ...67 // Abdominal-Lumbar Balance ...67 // Lunge ...68 // Stretching the Low Back ...70 // Preventing Low Back Pain ...70 // Relaxation Stretch on a Stability Ball ...71 // Hanging From a Pull-Up Bar ...72 // // Three Difficulties of Abdominal Work ...76 // How to Isolate Upper Abdominal // Work From Lower Abdominal Work ...76 // Why Are the Lower Abdominal Muscles So Hard to Develop? ...76 // 1. It is difficult to recruit that part of the muscle ...76 // 2. Lower abs lack strength ...76 // 3. It is difficult to isolate the lower part ...77 // 4. Lower abs are not robust ...77 // 5. Many exercises are inappropriate ...77 // Three Zones of Attack for Total Development ...78 // Relative Importance of Each Zone ...78 // Getting a Head Start on Recovery ...78 // Exercises for the Upper Abdominal Muscles ...79 // Double Crunch ...79 // Sit-Up ...80 // Exercises for the Lower Abdominal Muscles ...88 // Pelvic Tilt on the Pull-Up Bar ...88 // Leg Lift ...89 // Hanging Leg Raise ...90 // Exercises for the Obliques ...96 // Hanging Leg Raise to the Side ...96 // Lying Twist ...98 // PART 6 // Workout Programs for Abdominal and Core Muscles 119 // Six-Pack Programs ...120 // Beginning Programs ...: ...120 // Advanced Programs ...121 // Very Advanced Programs ...122 // At-Home Programs Using Accessories ...124 // Programs Using Equipment in a Gym ...126 // Programs to Reduce Belly Fat ...127 // Programs to Reduce Love Handles ...128 // Programs to Highlight Apollo’s Belt ...129 // Programs for Well-Being ...129 // Programs for Cardiovascular Health ...129 // Programs to Relax Your Back Before Sleep ...130 // Programs to Help Protect Your Lumbar Spine ...132 // Programs to Help With Bloating and Other Digestive Problems ...133 // Sport-Specific Core Programs ...133 // Phase 1: Basic Muscle Conditioning ...134 //

Phase 2: Circuit Training..1.: ...135 // Phase 3: Improving Overall Physical Qualities ...135 // Phase 4: Sport-Specific Training ...137 // Exercise Index ...144 // PART 5 // Exercises Using Machines // Purpose of Home Equipment ...102 // Professional Machines ...102 // Exercises for the Upper Abdominal Muscles ...103 // Machine Crunch ...103 // Swiss Ball Crunch ...104 // Rocking Machine Crunch ...106 // Standing Cable Crunch ...108 // Exercises for the Lower Abdominal Muscles ...110 // Ab Coaster ...110 // Exercises for the Obliques ...112 // Cable Twist (Machine or Resistance Band) ...112 // Side Bend ...114