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The Strength Training Anatomy Workout 03 de Frederic Delavier

The Strength Training Anatomy Workout 03: Anatomy

Autor Frederic Delavier, Michael Gundill
en Limba Engleză Paperback – 17 mai 2019

Diferența majoră pe care The Strength Training Anatomy Workout III – Maximizing Results with Advanced Training Techniques o aduce în peisajul literaturii de specialitate este trecerea de la execuția standard la personalizarea biomecanică extremă. În timp ce majoritatea ghidurilor oferă soluții universale, acest volum pornește de la premisa că nu există un „exercițiu miraculos” perfect pentru toată lumea, ci doar tehnici adaptate morfologiei tale specifice. Complementar lui The Strength Training Anatomy Workout, unde accentul cădea pe stabilirea unei baze solide și a formei corecte pentru începători, acest al treilea volum explorează „știința fină” a depășirii platourilor de performanță prin protocoale de înaltă tehnologie. Notăm cu interes modul în care Frederic Delavier și Michael Gundill structurează materialul: prima parte a cărții nu este despre ridicarea greutăților, ci despre auto-analiză. Suntem invitați să ne înțelegem propriile proporții — de la lungimea coapselor la ratio-ul dintre abdomen și cutia toracică — pentru a evita accidentările și a maximiza hipertrofia. Această abordare continuă temele explorate de autor în Delavier's Mixed Martial Arts Anatomy, unde biomecanica era aplicată luptei, dar aici focusul este strict pe estetică și forță brută. Experiența de lectură este una vizuală și analitică. Ilustrațiile tip „radiografie”, devenite semnătura autorului, permit observarea modului în care mușchii interacționează cu articulațiile în timpul tehnicilor avansate, cum ar fi restricționarea fluxului sanguin (BFR). Considerăm că organizarea logică, de la analiza morfologică la strategii de recuperare pentru tendoane și articulații, face din acest volum o resursă indispensabilă pentru cei care au atins un punct terminus în antrenamentul convențional.

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Specificații

ISBN-13: 9781492588511
ISBN-10: 1492588512
Pagini: 256
Ilustrații: 146 Illustrations
Dimensiuni: 195 x 254 x 20 mm
Greutate: 0.77 kg
Ediția:First Edition
Editura: HUMAN KINETICS
Seria Anatomy

De ce să citești această carte

Această carte este destinată sportivilor avansați și culturiștilor care au încetat să mai vadă progres folosind metodele clasice. Cititorul câștigă o înțelegere profundă a propriei anatomii, învățând să modifice exercițiile în funcție de pârghiile corpului său. Este un instrument practic pentru oricine dorește să integreze bio-hacking-ul și tehnologia în antrenament pentru a depăși limitele genetice, protejând în același timp integritatea articulațiilor pe termen lung.

Despre autor

Frederic Delavier este un nume de referință în lumea culturismului, cunoscut pentru volumul Strength Training Anatomy, vândut în peste două milioane de exemplare. Artist talentat cu o cunoaștere excepțională a corpului uman, Delavier a studiat morfologia și anatomia timp de cinci ani la prestigioasa École des Beaux-Arts din Paris și a aprofundat studiul disecției timp de trei ani la Facultatea de Medicină. Fost campion al Franței la powerlifting în 1988, acesta îmbină rigoarea academică cu experiența practică de teren, fiind colaborator constant pentru publicații de renume precum Men's Health Germany și Le Monde du Muscle.

Cuprins

Part I. Deepen Your Understanding of Advanced Anatomy and Morphology
Analyze Your Anatomy and Morphology
  • The Worst Squat in the World
  • Anatomy and Morphology: Concepts That Are Often Misunderstood
  • There Is No Miracle Exercise That Is Perfect for Everyone
  • Are the Proportions of the Vitruvian Man Real?
  • A Few Simple Rules
  • Analysis of Arm Length
  • Long and Short Torsos
  • The Ratio Between the Abdomen and the Rib Cage
  • Large Hips/Narrow Hips: How Does This Affect the Thighs?
  • Short Thighs/Long Thighs
  • The Paradox of Upper-Body/Lower-Body Development
  • Genetic Secrets of the Calves
  • Conclusion
  • When Your Future Is Obvious From Your Morphology
Understand the Pathologies Related to Strength Training So You Can Protect Yourself
  • Success, Yes… but Not at Any Cost!
  • Be Clever Like a Chess Player
Learn to Structure Your Warm-Up
  • Start With a Total Body Warm-Up
  • Specific Warm-Up for Weak Areas
  • Complete Warm-Up for the Muscle Groups That You Plan to Work
Joint Hypermobility Caused by Hormone Fluctuations
  • The Function of Relaxin
  • Fatigue: Another Cause of Joint Hypermobility
  • The Weather Report and Joint Pain
  • How to Manage Temporary Joint Hypermobility or Sensitivity to the Weather
  • What to Do If a Hypermobile Joint Does Not Get Better
How to Alternate Exercises to Avoid Repetitive Injuries
Can an Athlete Escape Wolff’s Law?
What Is the Proper Range of Motion for Maximum Gain Without Injury?
  • Partial or Full Repetitions?
  • The Advantages of a Full Range of Motion/Disadvantages of a Partial Range of Motion
  • The Disadvantages of a Full Range of Motion/Advantages of a Partial Range of Motion
  • Conclusion

Part II. Training and Recovery Techniques
Advanced Training Techniques
  • Target Muscles With Surgical Precision
  • The Method of Contraction Influences the Muscle Area That Is Recruited
  • Strategies for Adjusting Rest Breaks Between Sets
  • Practical Applications of the Jendrassik Maneuver
  • Changing the Center of Gravity by Adding Weight
  • The Give-and-Take Theory for Progress
High-Tech Bodybuilding Methods
  • Electrical Muscle Stimulation
  • What Is the Point of Blood Flow–Restricted Training?
  • Vibration and Oscillation Techniques
Secrets for Recovery
  • A Better Definition of the Concept of Overtraining
  • Heterogeneous Recovery Times
  • Double Shock
  • Nervous System Damage Following a Workout
  • How Can You Promote Nerve Recovery?
  • Understanding Aches and Pains Better
  • Ensure Tendon and Joint Recovery
  • Master Recovery Through Targeted Supplementation

Part III. Strength Training
Enlarge and Protect the Shoulders
  • Specific Shoulder Pathologies
  • Problems Developing the Shoulders
Shoulder Rotation With a Band
Jammer Press
One-Arm Lateral Raise, Cheating, With a Dumbbell
Attack the Complex Muscles of the Back
  • Anatomy and Morphology Characteristics
  • Pathology Specifics
  • Problems Developing the Back
Weightlifting Snatch
Deadlift for the Latissimus Dorsi
Reverse Hyperextension
Delavier’s Shrug
Target the Chest
  • Why Is the Development of Chest So Unbalanced?
  • Anatomy Specifics
  • Specific Information About Good Training Materials
Isolation Shrug for the Upper Chest (Gundill’s Shrug)
Floor Press
Build the Biceps, Triceps, and Forearms
  • Problems Developing the Biceps
  • Problems Developing the Triceps
Finger Extension
Power Biceps Curl Using a Low Pulley
Power Triceps Extension Using a High Pulley
Strengthen the Core
  • Problems With Core Strength
  • Problems Trimming Fat
  • Problems With Water Retention in the Abs
  • Problems With a Muscle That Lacks Endurance
The Plank and Its Many Variations for Static Core Strengthening
Standing Power Crunch With a Resistance Band for Dynamic Core Work
Fill In the Quadriceps
  • Biomechanical Specifics
  • Specifics About Proper Training Materials
  • Morphological Characteristics
  • Problems Developing the Quadriceps
Belt Squat
Squat Using a Machine
Vertical Leg Press
Catch Up the Hamstrings
  • Anatomy and Morphology of the Hamstrings
  • Problems Developing the Hamstrings
  • Problems With Regional Recruitment of the Hamstrings
Glute-Ham Raise
Hip Extension
Fill In the Adductors and the Sartorius
  • Anatomy and Morphology of the Adductors
  • The Sartorius Is an Indispensable Muscle for Competitions
Thigh Adduction Using a Machine
Sartorius Exercise
Understand and Manage Unequal Development in the Calves
  • Physiological Characteristics
Belt Squat Calf Raise

Part IV. Advanced Programs
Advanced Warm-Up Programs
  • Basic Warm-Up
  • Complete Warm-Up
Advanced Programs to Catch Up Weak Areas
  • Catch Up the Arms
  • Catch Up the Upper Chest
  • Catch Up the Back of the Shoulders
  • Catch Up the Back
  • Catch Up the Thighs

Notă biografică

Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.

The former editor in chief of the French magazine PowerMag, Delavier wrote for several fitness publications, including the French magazine Le Monde du Muscle, Men's Health Germany, and Ironman. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, Delavier's Core Training Anatomy, Delavier's Stretching Anatomy, and Delavier’s Women’s Strength Training Anatomy Workouts.

Delavier won the French powerlifting title in 1988 and gives worldwide presentations on the sport applications of biomechanics. His teaching efforts have earned him the Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.

Michael Gundill has written 16 books on strength training, sport nutrition, and health, including coauthoring The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, and Delavier’s Women’s Strength Training Anatomy Workout. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.

Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines worldwide.
 

Descriere

Frédéric Delavier, the mastermind of the best-selling Strength Training Anatomy phenomenon, is at it again. More than two million readers have turned to his books, including Strength Training Anatomy, to find the most effective exercises in strength training. The Strength Training Anatomy Workout provided beginners with program guidelines to develop fitness and athletic performance. The Strength Training Anatomy Workout II followed to offer serious strength trainers and bodybuilders the keys to creating lean muscle mass. Now, in The Strength Training Anatomy Workout III, Delavier and coauthor Michael Gundill pick up where Volume II left off to help you continue developing beyond the tapering phase with advanced training techniques. This guide uncovers the secrets of strength training to address three problems facing serious athletes: How to achieve strength gains when the more you progress, the harder it is to progress further How to keep popular misconceptions from limiting your training How to solve typical problems that you experience after years of strength training The Strength Training Anatomy Workout III is loaded with 146 of Delavier's unparalleled illustrations and 195 photos depicting proper exercise technique and highlighting how muscles interact with surrounding joints and skeletal structures. Exercise descriptions include technique, explanation of muscle engagement and interactions, variations, benefits, limitations, and safety considerations. You'll assemble these exercises into advanced programs for long-term strength and muscle development. Break past your training plateaus with high-tech strength training protocols like electrical stimulation, blood flow restriction, and vibration and oscillation training. Avoid injury and muscle fatigue with advanced strategies that promote nerve, tendon, and joint recovery. In the striking detail that only Frédéric Delavier provides, The Strength Training Anatomy Workout III will help you cross the threshold to advanced muscle development and strength gains.