Physical Fitness

Download e-book for iPad: Bodyweight Strength Training Anatomy by Bret Contreras

By Bret Contreras

ISBN-10: 1450466400

ISBN-13: 9781450466400

Elevate power, construct mass, burn fats, and outline your muscle groups. With full-color anatomical illustrations, step by step directions, and coaching suggestion, Bodyweight energy education Anatomy is the authoritative source for sculpting your body with no unfastened weights, machines, or dear gear.

focusing on all muscle zones and first muscle regions—arms, chest, shoulders, again, center, thighs, glutes, and calves—Bodyweight energy education Anatomy provides 156 of the simplest body weight workouts that may be played each time, wherever. With professional suggestion from well known power coach Bret Contreras, you’ll find out how to alter, mix, and series routines to ramp up your regimen and stay away from plateaus.

intensive but functional, Bodyweight energy education Anatomy takes you inside of each workout via gorgeous anatomical paintings that unearths basic muscle mass labored in addition to the appropriate surrounding buildings, together with bones, ligaments, and tendons.

no matter if you're simply starting your quest for a greater physique or just looking a confirmed technique for education at domestic, at the highway, or at the move, Bodyweight power education Anatomy is a special source that you’ll check with many times.

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Additional info for Bodyweight Strength Training Anatomy

Sample text

Pike up into an L-position by walking your hands back while flexing the hips and raising your buttocks toward the ceiling, then lower your body toward the floor by bending your elbows. When your head reaches the ground, reverse the motion to starting pike position by locking out the arms and pushing the body high and away from the floor. 28 Muscles Involved Primary: Deltoids, triceps brachii Secondary: Upper and lower trapezius, serratus anterior Exercise Notes 2 Va r i a t i o n Three-Point Pike Push-Up 1 shoulders The feet-elevated pike push-up is an effective shoulder builder.

Bodybuilders refer to this as developing a mind–muscle connection, and it’s one of the most important techniques you can use to enhance muscle development. 1) has three functional subdivisions—the upper, middle, and lower regions. The upper region is referred to as the sternoclavicular head because of its attachment to the clavicle, while the lower two regions are sometimes referred to as the sternocostal head because of their attachment at the ribs. To be even more accurate, researchers have found that the pectorals consist of six functional subdivisions that are recruited uniquely according to their lines of pull.

Muscles Involved Primary: Pectoralis major, triceps brachii, anterior deltoid Secondary: Serratus anterior, trapezius, rectus abdominis 48 Exercise Notes The clapping push-up is an excellent upper-body plyometric movement that builds power and elastic strength in the shoulders, chest, and triceps. This is important for striking sports such as boxing and sports in which you push opponents forward such as American football. Do not let the quality of repetitions erode as the set progresses. Keep good form and make sure the movement stays athletic by sticking to fewer than six repetitions per set and focusing on maximum power generation.

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Bodyweight Strength Training Anatomy by Bret Contreras

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