Bodyweight-Strength-Training-Anatomy

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abdominals and glutes. Keep the body in a straight linethroughout the exercise and do not allow the hips to sag.Lower your body until the chest hits the floor. Look downduring the set and make sure the elbows are in line withthe wrists. Keeping your body locked into a powerfulposition ensures that you receive a good core workout inaddition to an effective upperbody workout.VariationDiamond Triceps PushUp/0-0,o 1 0The diamond triceps pushup is a bit more challengingthan the narrow triceps pushup because it relies moreheavily on the triceps. This variation is performed with thehands touching each other and forming a diamond shapewith the thumbs and index fingers.VariationShortLever Triceps PushUp/0-0,o \ 0
People who struggle with regular narrow triceps push-upsmay shorten the lever by performing the movement fromthe knees. This reduces the total percentage of bodyweight being hoisted and allows for stricter form to beused.Three-Point Bench DipSafety tip Use sturdy. stable chairs or weightbenches.Execution1. Set up three chairs so that your feet are resting onone and your body is centered between the othertwo. (If you have access to weight benches, you canperform this exercise using two weight benches. Set
Page 3 and 4: Bodyweight StrengthTraining Anatomy
Page 5 and 6: Developmental Editor: Cynthia McEnt
Page 7 and 8: ContentsPrefaceAcknowledgmentsChapt
Page 9 and 10: PrefaceBecause you're reading this
Page 11 and 12: • Fitexercisers who do a lot of t
Page 13 and 14: AcknowledgmentsI would like to than
Page 15 and 16: performing. But what about pulling
Page 17 and 18: the apparatus with precision. I wat
Page 19 and 20: Chapter 2ArmsTalk to any teenage bo
Page 21 and 22: Figure 2.1 Biceps brachii, brachial
Page 23 and 24: Exercising the ArmsThe arms are wor
Page 25 and 26: Muscles InvolvedPrimary: Triceps br
Page 27 and 28: 3. Lower to starting position under
Page 29 and 30: Safety tip Use a secure rafter or c
Page 31: Narrow Triceps Push-Up-.-""'"Execut
Page 35 and 36: Chapter 3Neck and ShouldersEnvision
Page 37 and 38: Figure 3.1 Neck and upper-back musc
Page 39 and 40: Figure 3.2 Deltoids.An.ncr-./A well
Page 41 and 42: Execution1. Place a folded towel on
Page 43 and 44: The posterior neck isohold shifts t
Page 45 and 46: Side.Execution1. From a seated posi
Page 47 and 48: Starting position.Execution1. Stand
Page 49 and 50: Safety tip Use a very sturdy chair.
Page 51 and 52: Once you become proficient in the f
Page 53 and 54: This move is easiest when you have
Page 55 and 56: move from vertical to the ground to
Page 57 and 58: Secondary: Upper and lower trapeziu
Page 59 and 60: major serves as a transverse adduct
Page 61 and 62: performance and should focus on upp
Page 63 and 64: abs contracted, and the entire body
Page 65 and 66: Safety tip Use very sturdy, well-gr
Page 67 and 68: Torso-Elevated Push-UpJI rExecution
Page 69 and 70: --Side-lo-Side Push-Up
Page 71 and 72: Descent to right side.Execution1. B
Page 73 and 74: Execution1. Take a wider-than-norma
Page 75 and 76: Execution1. Begin in standard push-
Page 77 and 78: The whole-body clapping push-up is
Page 79 and 80: Muscles InvolvedPrimary: Pectoralis
Page 81 and 82: performing standard repetitions and
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on the specific musculature involve
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Figure 5.2 Core muscles on the (a)
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excessive movement, which allows en
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Execution1. Lie supine with the kne
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The side crunch variation is perfor
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Execution1. Lie supine with the hip
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Exercise NotesStrong hip flexor mus
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Starting position.Execution1. Lie s
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Double-Leg Lowering With Bent Knees
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The dragon flag is a highly advance
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hips. Perform the movement under co
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Execution1. Form a pillar or bridge
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Execution1. Get into a standard pla
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Execution1. Begin with a partner ho
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Muscles InvolvedPrimary: Rectus abd
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People who struggle with the conven
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3. Lower the legs to starting posit
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The hanging leg raise with reverse
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.f.- "',-'1 - "'''' -'''- '"""_."
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Sliding Rollout From KneesExecution
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r--.... . -... ... ..... ... m-.dIu
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Chapter 6BackThe back musculature i
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Figure 6.1 Back muscles: trapezius,
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Figure 6.2 Erector spinae, multifid
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Pull-UpTrllpUlUSBQj1I bIwd1iISafety
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Rafter Pull-UpIt is important to fi
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Pull up to one side.Execution1. Han
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TItIpolM ---Oic:6ps bfaclIi ---- IJ
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The one-arm self-assisted chin-up i
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Once you reach proficiency with the
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Muscles InvolvedPrimary: Latissimus
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Execution1. Position your body betw
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Stand with your back to a corner an
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Exercise NotesThe towel face pull i
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to start training his legs. Previou
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Figure 7.1 Muscles of the upper leg
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Thigh Actions and MovementsThe thig
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Execution1. Take a very wide stance
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Muscles InvolvedPrimary: Quadriceps
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Execution1. Stand with your feet wi
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hip extensor muscles rather than re
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2. Initiate the movement by simulta
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When the full squat becomes too eas
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Exercise NotesThe sissy squat can b
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and make sure that the jump appears
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Adding a knee raise further challen
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Execution1. Stand on one leg.2. Sin
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need assistance to be able to perfo
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Once you master the forward lunge,
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While the front lunge places additi
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position, feeling a big stretch in
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Starting position.Starting position
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maximum height on the jump and make
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recommend resting about a minute be
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&"':10'HllMltMQ&:Se.,omrOoSammambmm
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provide the required support to sec
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Lifters have to learn to hinge at t
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Muscles InvolvedPrimary: Hamstrings
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... ..,_ ..loo"9iUi"""s"inobExecuti
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Execution1. Lie on your back with p
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of body) , and posteriorly (toward
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The term gluteal amnesia describes
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Glute BridgeExecution1. Lie on your
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stabilize your body weight on just
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Secondary: Hamstrings (biceps femor
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Shoulder-and-Feet-Elevated Hip Thru
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possess this. Take your time moving
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The bent-leg donkey kick, in which
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Go""!UI inIoriorExecution1. Start i
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Execution1. From a side-lying posit
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Chapter 9CalvesThe calves are a uni
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Figure 9.1 Lower leg muscles: (aJ b
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Execution1. Begin with the toes on
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Once the double-leg elevated calf r
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The squat calf raise takes the gast
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Exercise NotesThe stiff-leg ankle h
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Chapter 10Whole BodyBelieve it or n
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One study of the effects of HIlT sh
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to restore equilibrium following th
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Secondary: Deltoids, gluteus maximu
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Starting position.£0 .. ,,,. QtIIq
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If you're in good physical shape an
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3. Rise by pressing the torso up wi
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work during this exercise. This cre
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Muscles InvolvedPrimary: Rectus abd
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Bear Crawl--Execution1. Facing down
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Execution1. Facing down and keeping
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".''''.........
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--VMlu8IolIllI3U_MMulm...-Execution
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Chapter 11Planning Your ProgramNow
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Depending on the classification sys
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patterns. Furthermore, it's okay if
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Wall Anterior 2Neck IsoholdWall Pos
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Torso-Elevated 1Push U•Feet-Eleva
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Side Crunch 1Sunerrnan 1Bicycle 1Se
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Short-Lever 1Front PlankFeet-Elevat
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Sliding Rollout 3From KneesStanding
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One-Arm 4Inverted Row•Scanular Sh
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Singl e-Leg 3Box SQuat•Singl e-Le
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Sliding Lunge 2•Step-Up 1•High
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Prisoner Back 2ExtensionSingl e-Leg
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BentLegDonke)::: KickIBird DogISide
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BUfJee With 3Push U,Jumg, andReach-
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movement patterns and directions fo
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Fat LossWhen focusing on weight los
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upper-body presses (chest and shoul
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Furthermore, the type of split infl
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An isohold involves holding a movem
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with sound information on program d
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Table 11.3Sample Lower-Upper Split
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""AI Hamstring Partner-asslsted bol
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, 'K Shoort-Ie .... (o1termtdi_le)
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Sample MRT SessionsMRT protocol 1:
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peer-reviewed author and regular co
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Bodyweight-Strength-Training-Anatomy

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