Bodyweight-Strength-Training-Anatomy

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08 8372 0999e-mail: info@hkaustralia.comNew Zealand: Human KineticsP.O. Box 80Torrens Park, South Australia 50620800 222 062e-mail: info@hknewzealand.comE5716
ContentsPrefaceAcknowledgmentsChapter 1: The Bodyweight ChallengePushing and PullingThe Bodyweight AdvantageChapter 2: ArmsMuscles of the ArmsExercising the ArmsChapter 3: Neck and ShouldersNeckShouldersChapter 4: ChestChest MusclesChest ExercisesChapter 5: CoreCore MusclesCore Actions and MovementsCore ExercisesChapter 6: BackBack MusclesActions of the Back MusclesChapter 7: ThighsThigh MusclesThigh Actions and Movements
Page 3 and 4: Bodyweight StrengthTraining Anatomy
Page 5: Developmental Editor: Cynthia McEnt
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 and 32: Narrow Triceps Push-Up-.-""'"Execut
Page 33 and 34: People who struggle with regular na
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
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Descent to right side.Execution1. B
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Execution1. Take a wider-than-norma
Page 75 and 76:
Execution1. Begin in standard push-
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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
Page 94 and 95:
Execution1. Lie supine with the hip
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Exercise NotesStrong hip flexor mus
Page 98 and 99:
Starting position.Execution1. Lie s
Page 100 and 101:
Double-Leg Lowering With Bent Knees
Page 102 and 103:
The dragon flag is a highly advance
Page 104 and 105:
hips. Perform the movement under co
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Execution1. Form a pillar or bridge
Page 108 and 109:
Execution1. Get into a standard pla
Page 110 and 111:
Execution1. Begin with a partner ho
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Muscles InvolvedPrimary: Rectus abd
Page 114 and 115:
People who struggle with the conven
Page 116 and 117:
3. Lower the legs to starting posit
Page 118 and 119:
The hanging leg raise with reverse
Page 120 and 121:
.f.- "',-'1 - "'''' -'''- '"""_."
Page 122 and 123:
Sliding Rollout From KneesExecution
Page 124 and 125:
r--.... . -... ... ..... ... m-.dIu
Page 126 and 127:
Chapter 6BackThe back musculature i
Page 128 and 129:
Figure 6.1 Back muscles: trapezius,
Page 130 and 131:
Figure 6.2 Erector spinae, multifid
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Pull-UpTrllpUlUSBQj1I bIwd1iISafety
Page 134 and 135:
Rafter Pull-UpIt is important to fi
Page 136 and 137:
Pull up to one side.Execution1. Han
Page 138 and 139:
TItIpolM ---Oic:6ps bfaclIi ---- IJ
Page 140 and 141:
The one-arm self-assisted chin-up i
Page 142 and 143:
Once you reach proficiency with the
Page 144 and 145:
Muscles InvolvedPrimary: Latissimus
Page 146 and 147:
Execution1. Position your body betw
Page 148 and 149:
Stand with your back to a corner an
Page 150 and 151:
Exercise NotesThe towel face pull i
Page 152 and 153:
to start training his legs. Previou
Page 154 and 155:
Figure 7.1 Muscles of the upper leg
Page 156 and 157:
Thigh Actions and MovementsThe thig
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Execution1. Take a very wide stance
Page 160 and 161:
Muscles InvolvedPrimary: Quadriceps
Page 162 and 163:
Execution1. Stand with your feet wi
Page 164 and 165:
hip extensor muscles rather than re
Page 166 and 167:
2. Initiate the movement by simulta
Page 168 and 169:
When the full squat becomes too eas
Page 170 and 171:
Exercise NotesThe sissy squat can b
Page 172 and 173:
Page 174 and 175:
and make sure that the jump appears
Page 176 and 177:
Adding a knee raise further challen
Page 178 and 179:
Execution1. Stand on one leg.2. Sin
Page 180 and 181:
need assistance to be able to perfo
Page 182 and 183:
Once you master the forward lunge,
Page 184 and 185:
While the front lunge places additi
Page 186 and 187:
position, feeling a big stretch in
Page 188 and 189:
Starting position.Starting position
Page 190 and 191:
Page 192 and 193:
maximum height on the jump and make
Page 194 and 195:
recommend resting about a minute be
Page 196 and 197:
&"':10'HllMltMQ&:Se.,omrOoSammambmm
Page 198 and 199:
provide the required support to sec
Page 200 and 201:
Lifters have to learn to hinge at t
Page 202 and 203:
Muscles InvolvedPrimary: Hamstrings
Page 204 and 205:
... ..,_ ..loo"9iUi"""s"inobExecuti
Page 206 and 207:
Execution1. Lie on your back with p
Page 208 and 209:
of body) , and posteriorly (toward
Page 210 and 211:
The term gluteal amnesia describes
Page 212 and 213:
Glute BridgeExecution1. Lie on your
Page 214 and 215:
stabilize your body weight on just
Page 216 and 217:
Secondary: Hamstrings (biceps femor
Page 218 and 219:
Shoulder-and-Feet-Elevated Hip Thru
Page 220 and 221:
possess this. Take your time moving
Page 222 and 223:
The bent-leg donkey kick, in which
Page 224 and 225:
Go""!UI inIoriorExecution1. Start i
Page 226 and 227:
Execution1. From a side-lying posit
Page 228 and 229:
Chapter 9CalvesThe calves are a uni
Page 230 and 231:
Figure 9.1 Lower leg muscles: (aJ b
Page 232 and 233:
Execution1. Begin with the toes on
Page 234 and 235:
Once the double-leg elevated calf r
Page 236 and 237:
The squat calf raise takes the gast
Page 238 and 239:
Exercise NotesThe stiff-leg ankle h
Page 240 and 241:
Chapter 10Whole BodyBelieve it or n
Page 242 and 243:
One study of the effects of HIlT sh
Page 244 and 245:
to restore equilibrium following th
Page 246 and 247:
Secondary: Deltoids, gluteus maximu
Page 248 and 249:
Starting position.£0 .. ,,,. QtIIq
Page 250 and 251:
If you're in good physical shape an
Page 252 and 253:
3. Rise by pressing the torso up wi
Page 254 and 255:
work during this exercise. This cre
Page 256 and 257:
Muscles InvolvedPrimary: Rectus abd
Page 258 and 259:
Bear Crawl--Execution1. Facing down
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Execution1. Facing down and keeping
Page 262 and 263:
".''''.........
Page 264 and 265:
--VMlu8IolIllI3U_MMulm...-Execution
Page 266 and 267:
Chapter 11Planning Your ProgramNow
Page 268 and 269:
Depending on the classification sys
Page 270 and 271:
patterns. Furthermore, it's okay if
Page 272 and 273:
Wall Anterior 2Neck IsoholdWall Pos
Page 274 and 275:
Torso-Elevated 1Push U•Feet-Eleva
Page 276 and 277:
Side Crunch 1Sunerrnan 1Bicycle 1Se
Page 278 and 279:
Short-Lever 1Front PlankFeet-Elevat
Page 280 and 281:
Sliding Rollout 3From KneesStanding
Page 282 and 283:
One-Arm 4Inverted Row•Scanular Sh
Page 284 and 285:
Singl e-Leg 3Box SQuat•Singl e-Le
Page 286 and 287:
Sliding Lunge 2•Step-Up 1•High
Page 288 and 289:
Prisoner Back 2ExtensionSingl e-Leg
Page 290 and 291:
BentLegDonke)::: KickIBird DogISide
Page 292 and 293:
BUfJee With 3Push U,Jumg, andReach-
Page 294 and 295:
movement patterns and directions fo
Page 296 and 297:
Fat LossWhen focusing on weight los
Page 298 and 299:
upper-body presses (chest and shoul
Page 300 and 301:
Furthermore, the type of split infl
Page 302 and 303:
An isohold involves holding a movem
Page 304 and 305:
with sound information on program d
Page 306 and 307:
Table 11.3Sample Lower-Upper Split
Page 308 and 309:
""AI Hamstring Partner-asslsted bol
Page 310 and 311:
, 'K Shoort-Ie .... (o1termtdi_le)
Page 312 and 313:
Sample MRT SessionsMRT protocol 1:
Page 314:
peer-reviewed author and regular co
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Bodyweight-Strength-Training-Anatomy

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