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The Strength Training Anatomy Workout II

The Strength Training Anatomy Workout IITitoloThe Strength Training Anatomy Workout II
AutoreDelavier, Frederic ; Gundill, Michael
Prezzo
Sconto -14%
€ 18,44
(Prezzo € 21,44)
CategoriaSports & Recreation: Bodybuilding & Weight Training
Health & Fitness: Exercise
Sports & Recreation: Training
RilegaturaPaperback
Dati351 p.; ill.
Anno2012
EditoreHuman Kinetics Publishers
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Descrizione
His bestselling "Strength Training Anatomy" has sold over one million copies, and now Delavier provides a more advanced way of creating power and mass. Helping accelerate progress, "The Strength Training Anatomy Workout II" features 60 exercises, 19 stretches, and nine programs with 1,200 full-color photos and 160 illustrations.

Indice e argomenti trattati
Introduction6
Part 1 Advanced Techniques To Help You Keep Progressing
Five Factors That Stimulate Muscle Growth
10
Stretching Tension
11
Contraction Tension
11
Time Under Tension
12
Muscle Burn
12
Muscle Pump
12
Free Weights or Machines: How to Make the Right Choice
13
Compound Exercises or Isolation Exercises?
14
How Can You Strengthen a Weak Area?
14
Classic Strategies for Building Up Weak Areas
15
More Radical Methods
15
True and False Weak Areas
15
What Causes a True Weak Area?
15
Roots of the Problem
15
Difficulties in Changing Motor Behavior
18
Do Not Leave It to Chance
18
Alter Your Motor Recruitment
18
Discover the Muscle
18
Develop Your Mind---Muscle Connection
19
Understand Transfer
19
Isolate to Create Transfer
19
Repeat So You Can Learn
19
Use Preexhaustion to Build Up Weak Areas
20
Make the Most of Postexhaustion
22
Advanced Techniques to Increase Intensity
23
Vary Your Intensifying Techniques
23
TNT for Explosive Muscle Growth
23
Traumatic Factors
23
Nontraumatic Training Strategies
24
Adjusting the Speed of Your Repetitions
24
Superslow Repetitions
24
Superslow Repetitions in Practice
25
Explosive Repetitions
25
What Do Scientific Studies Show?
25
Understanding Muscle Contraction
26
Staircase Effect
26
The Best Bodybuilders Train Explosively
27
Adapting Your Training to Your Fiber Subtypes
27
Explosive Training Is Not for Everyone
27
Explosive Training: The Most Dangerous Technique of All
28
A Physiological Dilemma: Should You Slow Down the Negative Phase?
28
Second-Bout Effect
28
Negatives Have Two Purposes
29
When the Negative Phase Is Not Accentuated
29
A Physiological Aberration
30
What Do Scientific Studies Show?
30
How Can You Make the Most of Explosive Negatives?
30
Potentiation
34
Potentiating Through Shrugs
34
Potentiating the Triceps
34
Potentiating the Calves
35
Unilateral Potentiation
35
Continuous Tension or Full Range of Motion?
36
Exercises That Decrease Tension in the Contracted Position
36
Exercises That Increase Tension in the Contracted Position
36
Burn
38
Manipulate Your Genetics Using Sets of 100 Reps
38
Advantages of Sets of 100 Reps
38
Sets of 100 Reps in Practice
39
How to Improve Your Mind---Muscle Connection
40
Recover: An Increasingly Limiting Factor
40
Five Types of Recovery
40
Muscle Soreness
43
Origin of Muscle Soreness
43
Biphasic Recovery
43
Does Soreness Trigger Muscle Growth?
43
Learn to Manage Your Ability to Recover
45
Recovery Bottleneck
45
Strategies to Accelerate Recovery
46
Why Does Recovery Take So Long?
46
How Many Exercises Should You Do for Each Muscle During a Workout?
47
Choose Variety
47
Try Single Exercises
48
Segmenting Muscles So You Can Dominate Them
49
Segmenting the Biceps
50
Segmenting the Triceps
51
Segmenting the Shoulders
51
Segmenting the Back
52
Segmenting the Chest
52
Segmenting the Abdominal Muscles
52
Segmenting the Calves
52
Segmenting the Hamstrings
53
Segmenting the Quadriceps
53
Dealing With Injuries
54
Strength Imbalances
54
Promoting Joint Recovery
55
Nutritional Approach
55
Decompression
55
Optimizing Your Strength by Holding Your Breath
58
A Physiological Dilemma: Should You Hold Your Breath?
58
Paying Attention to Head Position
59
Protective Equipment
60
Weight Belts
60
Wrist Wraps
62
Knee Braces
62
Straps
62
Part 2 Exercises For The Main Muscle Groups
Get Bigger Shoulders
66
Anatomical Considerations
66
Five Obstacles to Developing the Shoulders
66
Strategies for Building Up the Shoulders
70
Techniques for Building Up the Back of the Shoulder
74
> Shoulder Exercises
76
Exercises for the Front of the Shoulders
76
Exercises for Increasing the Size of the Shoulders
87
Exercises for the Back of the Shoulders
95
Exercises for Stretching the Shoulders
102
Develop a Complete Back
104
Anatomical Considerations
104
Eight Obstacles to Developing the Back
104
A Morphological Dilemma: Can You Develop the Width or the Thickness of Your Back?
107
> Back Exercises
111
Building Up the Teres Major
111
Building Up the Latissimus Dorsi
114
> Latissimus Dorsi Exercises
116
Exercises for Stretching the Back
134
Do Not Neglect the Infraspinatus
136
Roles of the Infraspinatus
136
Is the Infraspinatus a Back Muscle?
136
A Muscle in Poor Condition
136
Paradox of the Infraspinatus
137
Difficulty Feeling the Infraspinatus
137
Strategies for Increasing the Intensity
137
When Should You Work Your Infraspinatus?
138
> Infraspinatus Exercises
140
Isolation Exercises for the Infraspinatus
140
Exercises for Stretching the Infraspinatus
144
Build Impressive Trapezius Muscles
146
Beware of Imbalances
146
When Should You Work Your Trapezius Muscles?
147
> Trapezius Exercises
148
Develop Strong Lumbar Muscles
152
Roles of the Sacrolumbar Muscles
152
Compound Exercises Can Cause Herniated Discs
152
Be Smart When You Work Your Lumbar Region!
153
> Exercises for the Lumbar Region
153
The Most Effective Alternatives to the Deadlift
153
Modern Exercises
155
Working the Quadratus Lumborum
158
Create Balance in Your Chest
164
Anatomical Considerations
164
Roles of the Chest Muscles
164
Morphological Characteristics: The Pectoralis Major Is a Muscle With Angles
165
A Morphological Dilemma: Is the Bench Press the Best Exercise for the Chest?
165
Four Obstacles to Developing the Chest
166
> Chest Exercises
170
Compound Exercises for the Chest
171
Isolation Exercises for the Chest
185
Exercises for Stretching the Chest
192
Build Your Biceps Quickly
194
Anatomical Considerations
194
The Secret to Large Biceps
194
Five Obstacles to Developing the Biceps
194
How Can You Develop Your Biceps?
198
Analyze Your Valgus
200
Anatomical Conflicts
200
Are You a Hyperpronator or a Hypersupinator?
201
Adapting Exercises to Your Morphology
202
A Biomechanical Dilemma: Are Curls a Compound Exercise for the Biceps?
203
> Biceps Exercises
205
Exercises That Focus on the Biceps
205
Mixed Biceps---Brachialis Exercises
211
Exercises That Focus on the Brachialis
214
Exercises for Stretching the Biceps
218
Attain More-Developed Forearms
219
Anatomical Considerations
219
Five Obstacles to Developing the Forearms
219
> Forearm Exercises
222
Exercises That Focus on the Forearms
222
Exercises for Stretching the Forearms
226
Develop Impressive Triceps
227
Anatomical Considerations
227
Roles of the Triceps
227
Three Obstacles to Developing the Triceps
227
> Triceps Exercises
231
Compound Exercises for the Triceps
231
Isolation Exercises for the Triceps
234
Exercises for Stretching the Triceps
242
Take Steps Toward Massive Quadriceps
244
Anatomical Considerations
244
A Morphological Dilemma: Is the Squat a Universal Exercise?
245
What Range of Motion Should You Use in Quadriceps Exercises?
246
Four Obstacles to Developing the Quadriceps
248
Strategies for Building Up the Quadriceps
249
Balancing Your Development
250
Focusing on the Rectus Femoris
251
> Quadriceps Exercises
253
Compound Exercises for the Quadriceps
253
Isolation Exercises for the Quadriceps
269
Exercises for Stretching the Quadriceps
272
Bring Your Hamstrings Up to Speed
274
Anatomical Considerations
274
Two Obstacles to Developing the Hamstrings
275
A Morphological Dilemma: How Do You Optimally Contract the Hamstrings?
276
Strategies for Increasing the Intensity
277
> Hamstring Exercises
282
Compound Exercises for the Hamstrings
282
Isolation Exercises for the Hamstrings
285
Exercises for Stretching the Hamstrings
289
Develop the Calves Evenly
290
Anatomical Considerations
290
Two Obstacles to Developing the Calves
290
Strategies for Increasing the Intensity
292
A Morphological Dilemma: Should You Straighten Your Legs to Work Your Calves?
294
> Calf Exercises
295
Isolation Exercises for the Calves
295
Exercises for Stretching the Calves
299
Chisel Your Abdominal Muscles
300
Anatomical Considerations
300
Roles of the Abdominal Muscles
300
Four Obstacles to Developing the Abdominal Region
301
A Morphological Dilemma: Is It Possible to Isolate the Upper Abs From the Lower Abs?
301
Why Are the Lower Abdominal Muscles So Difficult to Develop?
301
A Physiological Dilemma: Will Working the Abs Increase Muscle Definition?
302
A Small Waist With Abdominal Muscles
302
Beware of Arching Your Back!
303
Strategies for Building Up the Abdominal Muscles
304
> Abdominal Exercises
308
Exercises for the Rectus Abdominis
308
Exercises for the Obliques
317
Part 3 Workout Programs
Beginner Program for Putting on Muscle Quickly---2 Days Per Week
326
Beginner Program for Putting on Muscle Quickly---3 Days Per Week
328
Advanced Program---4 Days Per Week
330
Advanced Program---5 Days Per Week
334
Programs for Building Up Weak Areas
338
Program for Building Up the Arms
338
Program for Building Up the Chest
341
Program for Building Up the Back
343
Program for Building Up the Shoulders
346
Program for Building Up the Thighs
348

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