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Exercise Technique Manual for Resistance Training 3rd Edition with Online Video: Upper Body

Editat de The National Strength and Conditioning Association
Notă GoodReads:
en Limba Engleză Carte Paperback – March 2016

Created by the National Strength and Conditioning Association (NSCA), "Exercise Technique Manual for Resistance Training, Third Edition With Online Video," is a practical resource for current and aspiring strength and conditioning professionals and personal trainers. With unmatched visual demonstration of a variety of free weight and machine exercises, the text is a valuable tool for those preparing for NSCA certification and for others who design programs for athletes and clients of all ages and fitness levels.

The fully updated, full-color reference explains 70 resistance training exercises with step-by-step instructions, photos, and online video demonstrations. The third edition contains several new features:

- Online video for each resistance training exercise, which demonstrates proper technique and highlights common errors in technique

- Expanded coverage from 57 to 70 exercises (54 free weight and 16 machine exercises), with many exercises greatly revised

- A special section on alternative modes and nontraditional implements, including kettlebell exercises

"Exercise Technique Manual for Resistance Training, Third Edition With Online Video," is organized by body region, including total body, lower body, upper body, and core, and focuses on specific resistance training exercises that pertain to each region. Every chapter contains a table that describes each exercise's concentric action, predominant muscle groups, and muscles involved, enabling readers to understand the impact of the exercises on each body region. To reinforce fundamental techniques, the text includes guidelines related to general safety, tips for breathing and spotting, preparatory body position, and weight belt recommendations.

Exercises are explained through sequential instructions and photos to ensure that readers will learn the safest and most effective technique. Accompanying checklists identify the correct grip, stance, body position, and range of motion for each exercise. Online videos demonstrate proper technique as well as common errors so that users can recognize incorrect techniques and make appropriate adjustments. These videos are an invaluable resource and visual aid for learning correct technique--in the strength and conditioning facility and in the classroom.

With the inclusion of additional exercises as well as online video demonstrations, "Exercise Technique Manual for Resistance Training, Third Edition With Online Video," is the most authoritative and current resource in teaching safe and effective resistance exercise techniques.

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Specificații

ISBN-13: 9781492506928
ISBN-10: 1492506923
Pagini: 224
Ilustrații: colour illustrations
Dimensiuni: 213 x 277 x 10 mm
Greutate: 0.64 kg
Ediția: 3. Auflage.
Editura: HUMAN KINETICS

Cuprins

Preface
Accessing the Online Video
Introduction

Part I. Total Body

 

Power and Explosive Exercises

1.1 Power Snatch

1.2 Hang Power Snatch

1.3 One-Arm Dumbbell Snatch

1.4 Muscle Snatch

1.5 Power Clean

1.6 Hang Power Clean

1.7 Dumbbell Hang Power Clean

1.8 Push Press

1.9 Push Jerk

1.10 Split Jerk

Part II. Lower Body

 

Hip and Thigh (Multijoint) Exercises

2.1 Front Squat

2.2 Back Squat

2.3 Romanian Deadlift

2.4 Deadlift

2.5 Hip Sled (Machine)

2.6 Seated Leg Press (Machine)

2.7 Step-Up

2.8 Forward Step Lunge

2.9 Glute Ham Raise

Hip and Thigh (Single-Joint) Exercises

2.10 Stiff-Leg Deadlift

2.11 Good Morning

2.12 Leg (Knee) Extension (Machine)

2.13 Seated Leg (Knee) Curl (Machine)

Calf (Single-Joint) Exercises

2.14 Seated Calf (Heel) Raise (Machine)

2.15 Standing Calf (Heel) Raise (Machine)

Part III. Upper Body

 

Chest (Multijoint) Exercises

3.1 Flat Barbell Bench Press

3.2 Incline Barbell Bench Press

3.3 Flat Dumbbell Bench Press

3.4 Incline Dumbbell Bench Press

3.5 Vertical Chest Press (Machine)

Chest (Single-Joint) Exercises

3.6 Pec Deck (Machine)

3.7 Flat Dumbbell Fly

3.8 Cable Crossover (Machine)

Back (Multijoint) Exercises

3.9 Lat Pulldown (Machine)

3.10 Bent-Over Row

3.11 One-Arm Dumbbell Row

3.12 Low-Pulley Seated Row (Machine)

3.13 Seated Row (Machine)

3.14 Face Pull (Machine)

Shoulder (Multijoint) Exercises

3.15 Shoulder Press (Machine)

3.16 Seated Barbell Shoulder Press

3.17 Seated Dumbbell Shoulder Press

3.18 Upright Row

Shoulder (Single-Joint) Exercises

3.19 Lateral Shoulder Raise

3.20 Bent-Over Lateral Raise

Biceps (Single-Joint) Exercises

3.21 Barbell Biceps Curl

3.22 Hammer Curl

Triceps (Single-Joint) Exercises

3.23 Lying Barbell Triceps Extension

3.24 Triceps Pushdown (Machine)

Forearm (Single-Joint) Exercises

3.25 Wrist Curl

3.26 Wrist Extension

Part IV. Core

 

Core Exercises

4.1 Bent-Knee Sit-Up

4.2 Abdominal Crunch

4.3 Front Plank

4.4 Side Plank

4.5 Stability Ball Rollout

4.6 Stability Ball Pike

4.7 Stability Ball Jackknife

4.8 Abdominal Crunch (Machine)

4.9 Stability Ball Abdominal Crunch

4.10 Stability Ball Reverse Back Extension

Part V. Alternative Modes and Nontraditional Implements

 

Exercises Using Alternative Modes and Nontraditional Implements

5.1 Two-Arm Kettlebell Swing

5.2 Single-Leg Squat

5.3 Single-Leg Kettlebell Romanian Deadlift

5.4 Turkish Get-Up

5.5 One-Arm Kettlebell Clean

5.6 One-Arm Kettlebell Press

5.7 Kettlebell Front Squat

5.8 Stability Ball Bridge to Curl

5.9 Dumbbell Renegade Row

About the NSCA