The document discusses the abdominal muscles and their training. It begins by describing the main abdominal muscles - the rectus abdominis, external obliques, and intercostals. It then discusses that spot reduction is not possible and that abdominal training alone will not reduce abdominal fat, only diet and cardio can do this. It provides examples of effective abdominal exercises like various types of crunches and discusses programs for beginners, advanced trainees, and competition preparation that focus on developing all areas of the abdominal muscles.
The document discusses the basic training program for bodybuilding. It recommends dividing training into upper and lower body sessions or pushing, pulling, and leg sessions to focus intensely on each muscle group. The goal of basic training is to build overall muscle mass through heavy weight training over 2-5 years. Rest days are important to allow muscles to recover between intense weight training sessions.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
The document provides instructions for several calf exercise variations, including standing calf raises, calf raises on a leg press machine, seated calf raises, donkey calf raises, one-leg calf raises, and reverse calf raises. The exercises are described to target different areas of the calves and allow isolation of individual calves. Proper form and variation in weight and reps are emphasized to fully challenge and develop the calf muscles.
This document discusses body types and how understanding your own body type can help optimize your training program. It describes the three main somatotypes - ectomorph, mesomorph, and endomorph - and provides training recommendations tailored for each type. Key points include training heavier for ectomorphs to build mass, emphasizing quality and isolation work for mesomorphs, and adding cardio/higher reps for endomorphs seeking to lose fat. Tracking changes via body composition testing can also help gauge progress over time.
This document provides instructions for several bicep exercises, including standing barbell curls, preacher curls using a bench or cable, concentration curls with dumbbells, and reverse curls. Detailed descriptions are given for proper form and technique for each exercise to effectively work and develop the bicep muscles. Common variations and modifications are also outlined, such as incline dumbbell curls or alternate dumbbell curls. The goal of the exercises is to build size and strength in the biceps through a full range of motion using strict form.
This document provides instructions for several leg exercises. It describes squats, lunges, leg presses, hack squats, leg extensions, leg curls, and straight-leg deadlifts. For each exercise, it provides the purpose, muscle groups targeted, and step-by-step instructions for proper form. Photos accompany some exercises to demonstrate proper technique.
This document provides instructions for several shoulder exercises, including Arnold presses, behind-the-neck presses, dumbbell presses, military presses, clean and press, push presses, standing lateral raises, one-arm cross cable laterals, reverse overhead dumbbell laterals, front dumbbell raises, and seated bent-over dumbbell laterals. Each exercise is described in terms of its purpose and proper form and execution to target specific shoulder muscles like the front, side, and rear deltoids.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
The document discusses the basic training program for bodybuilding. It recommends dividing training into upper and lower body sessions or pushing, pulling, and leg sessions to focus intensely on each muscle group. The goal of basic training is to build overall muscle mass through heavy weight training over 2-5 years. Rest days are important to allow muscles to recover between intense weight training sessions.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
The document provides instructions for several calf exercise variations, including standing calf raises, calf raises on a leg press machine, seated calf raises, donkey calf raises, one-leg calf raises, and reverse calf raises. The exercises are described to target different areas of the calves and allow isolation of individual calves. Proper form and variation in weight and reps are emphasized to fully challenge and develop the calf muscles.
This document discusses body types and how understanding your own body type can help optimize your training program. It describes the three main somatotypes - ectomorph, mesomorph, and endomorph - and provides training recommendations tailored for each type. Key points include training heavier for ectomorphs to build mass, emphasizing quality and isolation work for mesomorphs, and adding cardio/higher reps for endomorphs seeking to lose fat. Tracking changes via body composition testing can also help gauge progress over time.
This document provides instructions for several bicep exercises, including standing barbell curls, preacher curls using a bench or cable, concentration curls with dumbbells, and reverse curls. Detailed descriptions are given for proper form and technique for each exercise to effectively work and develop the bicep muscles. Common variations and modifications are also outlined, such as incline dumbbell curls or alternate dumbbell curls. The goal of the exercises is to build size and strength in the biceps through a full range of motion using strict form.
This document provides instructions for several leg exercises. It describes squats, lunges, leg presses, hack squats, leg extensions, leg curls, and straight-leg deadlifts. For each exercise, it provides the purpose, muscle groups targeted, and step-by-step instructions for proper form. Photos accompany some exercises to demonstrate proper technique.
This document provides instructions for several shoulder exercises, including Arnold presses, behind-the-neck presses, dumbbell presses, military presses, clean and press, push presses, standing lateral raises, one-arm cross cable laterals, reverse overhead dumbbell laterals, front dumbbell raises, and seated bent-over dumbbell laterals. Each exercise is described in terms of its purpose and proper form and execution to target specific shoulder muscles like the front, side, and rear deltoids.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides instructions for several arm exercises that target the forearm muscles. It describes exercises such as barbell wrist curls, dumbbell wrist curls, behind-the-back wrist curls, reverse wrist curls using a barbell or dumbbells, reverse barbell curls, reverse preacher bench barbell curls, reverse curls using a machine, and one-arm cable reverse curls. Each exercise is described in 1-2 sentences explaining how to perform the movement and in 1 sentence stating its purpose of targeting specific forearm muscles.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
The document discusses the basic training program for bodybuilding. It explains that the initial goal is to build muscle mass through heavy training over an extended period of 2-5 years. This builds the "raw material" for one's physique. It then describes how training evolves to use a "split system" where different muscle groups are trained on different days to allow for more intense focus. Finally, it provides an overview of the major muscle groups and recommends a 3-day or 2-day split training program for the basic training level.
If you're looking to achieve your absolute best butt ... look no further than this list compiled by TodaysFitnessTrainer.com of the best butt-shaping and derriere transforming exercises!
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
Ergonomics is the scientific discipline concerned with optimizing human well-being and system performance through understanding interactions between humans and other elements. It draws on disciplines like anthropometry, biomechanics, and psychology. There are three domains: physical ergonomics focuses on human physical characteristics as they relate to activity; cognitive ergonomics involves mental processes and human-system interactions; and organizational ergonomics optimizes socio-technical systems through structures, policies and processes. Implementing ergonomics through risk assessment, improvement planning, measurement and scaling solutions can lower costs, boost productivity and quality, and improve safety and engagement.
This document provides an abdominal exercise guide that includes descriptions of various abdominal exercises. It lists the main and secondary muscles worked, equipment needed, and exercise mechanics (isolation or compound) for each exercise. It also provides tips for properly performing each exercise to engage the abdominal muscles and avoid injury. The exercises include both machine and bodyweight exercises targeting the entire abdominal region.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms.
A push-up is a basic calisthenics exercise that works the pectoral muscles, triceps, and anterior deltoids. While primarily targeting the chest, arm, and shoulder muscles, push-ups also involve the abdominal muscles to keep the body aligned as well as muscles in the back, glutes, biceps and forearms that act as stabilizers. Military recruits often perform push-ups as part of their physical training to build upper body strength. Correct form engages the chest, shoulder, arm, core and back muscles through flexing and extending the elbows to lower and raise the body in a straight line.
This document discusses various field tests that can be used to assess cardiorespiratory fitness without expensive equipment. It describes distance run tests like the 1-mile or 12-minute run that evaluate aerobic capacity. Walking tests and step tests are also covered that involve measuring heart rate before and after the activity. The document provides details on administering selected tests and measuring pulse rates accurately.
This document provides an overview of the anatomy of the shoulder and includes exercises that target each of the three heads of the deltoid muscle (front, side, and rear) as well as exercises for the rotator cuff. It discusses the ball-and-socket shoulder joint and the movements that occur at the shoulder. The document is organized by muscle groups and provides illustrations and descriptions of various exercises that target each muscle group, along with the muscles worked and proper form for each exercise.
This document discusses posture and factors that affect it. It defines good posture as optimal muscular balance and efficiency. Posture changes throughout life and with activity. The spine curves allow strength and mobility. Maintaining upright standing, sitting, and lifting postures protects the back, while improper forms can strain muscles and ligaments over time. Small postural sways help prevent fatigue and aid circulation while balancing.
Este documento descreve os principais desvios posturais da coluna vertebral e membros inferiores, incluindo escoliose, hipercifose, lordose lombar excessiva, e desvios de joelhos, pés e calcanhares. O documento fornece detalhes sobre as causas desses desvios e ilustra alguns exemplos.
Este documento presenta una guía de aprendizaje sobre el entrenamiento de la fuerza activa. Explica diferentes aspectos a considerar al diseñar programas de entrenamiento de fuerza, como el tipo de ejercicio, contracción, orden, series y descansos. Luego, describe varios métodos para el entrenamiento de la fuerza máxima con sobrecargas, incluyendo trabajo extensivo con cargas elevadas y medias, usando diferentes enfoques como pre-fatiga, post-fatiga y superseries. El objetivo general es mejorar los niveles de fuerza y
This document discusses optimal and faulty posture when standing and sitting. Optimal posture involves balanced muscles and joints to minimize stress, while faulty posture increases joint stress. Poor posture can be caused by obesity, pregnancy, high heels, tight muscles, and lack of flexibility. The document recommends exercises to improve back posture and health.
Stretching is important before and after exercise to prepare and recover muscles. When muscles are stretched, they are extended to a resistance point which helps muscles and joints. Stretching improves flexibility, prevents injuries, and promotes strength. It also improves running form, performance, coordination and reduces soreness. The document then provides instructions and photos for how to properly perform different stretches, like hamstring stretches while lying down, forward bends while seated, and quad stretches while standing. Stretches should be held for 10-30 seconds until a mild discomfort is felt but not pain.
This document provides information on proper push-up technique, including form for the down phase and up phase. It explains that the body should stay in a straight line and the core engaged. Improper form is discussed, such as flared elbows and a sagging back. Videos demonstrating proper push-up technique are referenced for additional guidance.
Manuale tecnico del pilates
Rael Isacowitz
ANNO EDIZIONE: 2017
GENERE: Libro
CATEGORIE: Fitness
ISBN: 9788860285201
PAGINE: 416 (formato 24 x 17)
La più completa e acclamata guida sul Pilates è ora disponibile in un'edizione aggiornata e ampliata, la migliore di sempre!
In questa seconda edizione, Rael Isacowitz, esperto di pilates rinomato a livello mondiale, propone il repertorio che ha utilizzato per allenare molti atleti olimpionici e un selezionato gruppo di istruttori professionisti che ora lavorano con celebrità e sportivi in tutto il mondo.
Partendo dalle fondamenta valide per tutti gli esercizi, il Manuale tecnico del pilates presenta una descrizione approfondita, corredata da foto, degli esercizi per il tappetino (mat work) oltre a suggerimenti sotto forma di immagini accompagnate da istruzioni dettagliate sulla respirazione per eseguire correttamente i movimenti proposti.
In questa edizione il Mat work è organizzato secondo una versione specifica del BASI Block System utilizzato per gli esercizi con i vari attrezzi. Questo tipo di impostazione migliora la comprensione del vasto repertorio del pilates e fornisce gli strumenti per sviluppare routine personalizzate del lavoro a terra.
Rael Isacowitz offre una esclusiva serie di sequenze, con esercizi in grado di sollecitare gli allievi e rendere l'esecuzione dei movimenti fluida e continua.
A differenza della maggior parte dei manuali che si soffermano sul Mat work, questo testo va oltre e dedica la stessa attenzione, con istruzioni e foto, anche alla serie degli esercizi di pilates con gli attrezzi:
Reformer, Cadillac, Wunda chair, step e ladder barrel, Ped-a-pul, Arm chair, Magic circle.
Conclude il volume il repertorio completo degli esercizi raggruppati in blocchi finalizzati a far lavorare ogni regione del corpo, con progressioni dal livello di base all'intermedio, fino all'avanzato.
L'approccio contemporaneo al lavoro di Joseph Pialtes fa di questo testo lo strumento ideale per migliorare l'equilibrio, la concentrazione, la coordinazione, la postura, il tono muscolare, la forza del core e la flessibilità: una sintesi di tutti gli elementi decisivi per il vostro benessere.
Con oltre 200 esercizi e più di 50 variazioni, il Manuale tecnico del pilates è certamente la guida più completa che sia oggi disponibile sul metodo.
"Rael Isacowitz è uno dei grandi maestri di pilates del nostro tempo. Raccomando questo libro a chiunque cerchi una visione dettagliata della teoria e della pratica del pilates: esso costituisce una risorsa straordinaria per tutti coloro che si dedicano al pilates."
Marguerite Ogle, MS/Insegnante di pilates, scrittrice, Lifestyle coach
The document discusses the benefits of exercise for both physical and mental health. It notes that regular exercise can reduce the risk of diseases like heart disease and diabetes, improve mood, and reduce feelings of stress and anxiety. The document recommends that adults get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week to gain these benefits.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help boost feelings of calmness, happiness and focus.
This document provides instructions for several arm exercises that target the forearm muscles. It describes exercises such as barbell wrist curls, dumbbell wrist curls, behind-the-back wrist curls, reverse wrist curls using a barbell or dumbbells, reverse barbell curls, reverse preacher bench barbell curls, reverse curls using a machine, and one-arm cable reverse curls. Each exercise is described in 1-2 sentences explaining how to perform the movement and in 1 sentence stating its purpose of targeting specific forearm muscles.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
The document discusses the basic training program for bodybuilding. It explains that the initial goal is to build muscle mass through heavy training over an extended period of 2-5 years. This builds the "raw material" for one's physique. It then describes how training evolves to use a "split system" where different muscle groups are trained on different days to allow for more intense focus. Finally, it provides an overview of the major muscle groups and recommends a 3-day or 2-day split training program for the basic training level.
If you're looking to achieve your absolute best butt ... look no further than this list compiled by TodaysFitnessTrainer.com of the best butt-shaping and derriere transforming exercises!
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
Ergonomics is the scientific discipline concerned with optimizing human well-being and system performance through understanding interactions between humans and other elements. It draws on disciplines like anthropometry, biomechanics, and psychology. There are three domains: physical ergonomics focuses on human physical characteristics as they relate to activity; cognitive ergonomics involves mental processes and human-system interactions; and organizational ergonomics optimizes socio-technical systems through structures, policies and processes. Implementing ergonomics through risk assessment, improvement planning, measurement and scaling solutions can lower costs, boost productivity and quality, and improve safety and engagement.
This document provides an abdominal exercise guide that includes descriptions of various abdominal exercises. It lists the main and secondary muscles worked, equipment needed, and exercise mechanics (isolation or compound) for each exercise. It also provides tips for properly performing each exercise to engage the abdominal muscles and avoid injury. The exercises include both machine and bodyweight exercises targeting the entire abdominal region.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms.
A push-up is a basic calisthenics exercise that works the pectoral muscles, triceps, and anterior deltoids. While primarily targeting the chest, arm, and shoulder muscles, push-ups also involve the abdominal muscles to keep the body aligned as well as muscles in the back, glutes, biceps and forearms that act as stabilizers. Military recruits often perform push-ups as part of their physical training to build upper body strength. Correct form engages the chest, shoulder, arm, core and back muscles through flexing and extending the elbows to lower and raise the body in a straight line.
This document discusses various field tests that can be used to assess cardiorespiratory fitness without expensive equipment. It describes distance run tests like the 1-mile or 12-minute run that evaluate aerobic capacity. Walking tests and step tests are also covered that involve measuring heart rate before and after the activity. The document provides details on administering selected tests and measuring pulse rates accurately.
This document provides an overview of the anatomy of the shoulder and includes exercises that target each of the three heads of the deltoid muscle (front, side, and rear) as well as exercises for the rotator cuff. It discusses the ball-and-socket shoulder joint and the movements that occur at the shoulder. The document is organized by muscle groups and provides illustrations and descriptions of various exercises that target each muscle group, along with the muscles worked and proper form for each exercise.
This document discusses posture and factors that affect it. It defines good posture as optimal muscular balance and efficiency. Posture changes throughout life and with activity. The spine curves allow strength and mobility. Maintaining upright standing, sitting, and lifting postures protects the back, while improper forms can strain muscles and ligaments over time. Small postural sways help prevent fatigue and aid circulation while balancing.
Este documento descreve os principais desvios posturais da coluna vertebral e membros inferiores, incluindo escoliose, hipercifose, lordose lombar excessiva, e desvios de joelhos, pés e calcanhares. O documento fornece detalhes sobre as causas desses desvios e ilustra alguns exemplos.
Este documento presenta una guía de aprendizaje sobre el entrenamiento de la fuerza activa. Explica diferentes aspectos a considerar al diseñar programas de entrenamiento de fuerza, como el tipo de ejercicio, contracción, orden, series y descansos. Luego, describe varios métodos para el entrenamiento de la fuerza máxima con sobrecargas, incluyendo trabajo extensivo con cargas elevadas y medias, usando diferentes enfoques como pre-fatiga, post-fatiga y superseries. El objetivo general es mejorar los niveles de fuerza y
This document discusses optimal and faulty posture when standing and sitting. Optimal posture involves balanced muscles and joints to minimize stress, while faulty posture increases joint stress. Poor posture can be caused by obesity, pregnancy, high heels, tight muscles, and lack of flexibility. The document recommends exercises to improve back posture and health.
Stretching is important before and after exercise to prepare and recover muscles. When muscles are stretched, they are extended to a resistance point which helps muscles and joints. Stretching improves flexibility, prevents injuries, and promotes strength. It also improves running form, performance, coordination and reduces soreness. The document then provides instructions and photos for how to properly perform different stretches, like hamstring stretches while lying down, forward bends while seated, and quad stretches while standing. Stretches should be held for 10-30 seconds until a mild discomfort is felt but not pain.
This document provides information on proper push-up technique, including form for the down phase and up phase. It explains that the body should stay in a straight line and the core engaged. Improper form is discussed, such as flared elbows and a sagging back. Videos demonstrating proper push-up technique are referenced for additional guidance.
Manuale tecnico del pilates
Rael Isacowitz
ANNO EDIZIONE: 2017
GENERE: Libro
CATEGORIE: Fitness
ISBN: 9788860285201
PAGINE: 416 (formato 24 x 17)
La più completa e acclamata guida sul Pilates è ora disponibile in un'edizione aggiornata e ampliata, la migliore di sempre!
In questa seconda edizione, Rael Isacowitz, esperto di pilates rinomato a livello mondiale, propone il repertorio che ha utilizzato per allenare molti atleti olimpionici e un selezionato gruppo di istruttori professionisti che ora lavorano con celebrità e sportivi in tutto il mondo.
Partendo dalle fondamenta valide per tutti gli esercizi, il Manuale tecnico del pilates presenta una descrizione approfondita, corredata da foto, degli esercizi per il tappetino (mat work) oltre a suggerimenti sotto forma di immagini accompagnate da istruzioni dettagliate sulla respirazione per eseguire correttamente i movimenti proposti.
In questa edizione il Mat work è organizzato secondo una versione specifica del BASI Block System utilizzato per gli esercizi con i vari attrezzi. Questo tipo di impostazione migliora la comprensione del vasto repertorio del pilates e fornisce gli strumenti per sviluppare routine personalizzate del lavoro a terra.
Rael Isacowitz offre una esclusiva serie di sequenze, con esercizi in grado di sollecitare gli allievi e rendere l'esecuzione dei movimenti fluida e continua.
A differenza della maggior parte dei manuali che si soffermano sul Mat work, questo testo va oltre e dedica la stessa attenzione, con istruzioni e foto, anche alla serie degli esercizi di pilates con gli attrezzi:
Reformer, Cadillac, Wunda chair, step e ladder barrel, Ped-a-pul, Arm chair, Magic circle.
Conclude il volume il repertorio completo degli esercizi raggruppati in blocchi finalizzati a far lavorare ogni regione del corpo, con progressioni dal livello di base all'intermedio, fino all'avanzato.
L'approccio contemporaneo al lavoro di Joseph Pialtes fa di questo testo lo strumento ideale per migliorare l'equilibrio, la concentrazione, la coordinazione, la postura, il tono muscolare, la forza del core e la flessibilità: una sintesi di tutti gli elementi decisivi per il vostro benessere.
Con oltre 200 esercizi e più di 50 variazioni, il Manuale tecnico del pilates è certamente la guida più completa che sia oggi disponibile sul metodo.
"Rael Isacowitz è uno dei grandi maestri di pilates del nostro tempo. Raccomando questo libro a chiunque cerchi una visione dettagliata della teoria e della pratica del pilates: esso costituisce una risorsa straordinaria per tutti coloro che si dedicano al pilates."
Marguerite Ogle, MS/Insegnante di pilates, scrittrice, Lifestyle coach
The document discusses the benefits of exercise for both physical and mental health. It notes that regular exercise can reduce the risk of diseases like heart disease and diabetes, improve mood, and reduce feelings of stress and anxiety. The document recommends that adults get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week to gain these benefits.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help boost feelings of calmness, happiness and focus.
This document provides instructions for learning how to play guitar using a method written by Stefan Schyga. It includes lessons on tuning the guitar, basic music notation like notes, rests, and rhythms, and exercises to practice various techniques. The method aims to teach the fundamentals of classical guitar in an effective and interesting way for adult learners. It includes over 25 lessons covering topics like reading music, scales, chords, and selected classical guitar pieces. Audio files are provided to help with tuning and checking progress.
The document discusses the benefits of exercise for mental health. It states that regular physical activity can help reduce anxiety and depression and improve mood and cognitive function. Exercise causes chemical changes in the brain that may help alleviate symptoms of mental illness.
The document discusses the benefits of exercise for both physical and mental health. Regular exercise can improve cardiovascular health, reduce symptoms of depression and anxiety, enhance mood, and boost brain function. Staying physically active for at least 30 minutes each day is recommended for significant health advantages.
Guns n' roses apetite for destruction bassjaime Herrera
The document discusses the benefits of exercise for both physical and mental health. It notes that regular exercise can reduce the risk of diseases like heart disease and diabetes, improve mood, and reduce feelings of stress and anxiety. Exercise is also credited with boosting brain health and improving cognitive function as we age.
The document repeatedly advertises for clicking to buy PDF-XCHANGE now at the website docu-track.com. The same short message and website URL are repeated over 60 times throughout the document.
The document discusses the benefits of exercise for mental health. It states that regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise has also been shown to enhance self-esteem and quality of life.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive function. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms.
The real reason why you don't have six-pack abs ...and how to whip that midsection into shape once and for all. Finally stop worrying about unsightly flab and winter pounds with these six-pack ab secrets.
Get a detailed look at one of the most significant body building guides there is available on the market today. Inside this eBook, you will discover the topics about learn the terminology used, discover how to setup your own workout plan, find out exactly what body building will do for you, discover how your diet plays a major role, learn about the important nutrients that you need, discover why carbohydrates are so important and so much more!
There are a few classic exercises that have stood the test of time and helped many athletes and actors build muscle mass. These include the barbell squat, Romanian deadlift, clean and jerk/clean and press, bench press, and bent over row. While demanding, these exercises effectively target and develop major muscle groups like the back, chest, shoulders, legs, and core if performed with proper form.
Body buiding techniques revealed. We have experimented with hundreds of people from amateurs to Olympia Bodybuilders. We have exchanged out data with other top fitness coaches and created the most accurate repository of bodybuilding information.
Ever since the fitness craze in the 1980s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and bodybuilding supplements are at an all-time level of performance.
Get a detailed look at one of the most significant body bulking guids there is available on the market today. Inside the eBook, you will discover the topics about learn the terminology used, discover how to setup your own workout plan, find out exactly what body building will do for you, discover how your diet playsa major role, born about the important nutrients that you need discover why carbohydrates are so important and so much more!
If you’ve always wanted to learn about how to build your body to
that “Grecian Ideal” envisioned by Eugen Sandow, there can be a lot
to learn. This book will guide you through some of the basics to get
you started. Of course, nothing will compare to actually getting to the
gym and lifting those weights, but you’ll need some information first.
That’s why we’re here. We want to reveal body building secrets
to YOU
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance. In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the “father of bodybuilding”, Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.
Introducing Overall Health. Inside this eBook, you
will discover the topics about the basics on physical health, the
basics on eating right, the basics on exercise, the basics on mental
disorders, the basics on stress, the basics on mental health, the
basics on spiritual health, the basics on inner peace and the benefits
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Book 3 9 5 The Abs
1. 533
The Abdomen
THE MUSCLES OF THE ABDOMEN
The rectus abdominis, a long muscle extending along the length of the
ventral aspect of the abdomen. It originates in the area of the pubis and
inserts into the cartilage of the fifth, sixth, and seventh ribs.
BASIC FUNCTION: flex the spinal column and to draw the sternum
To
toward the pelvis
The external obliques (obliquus externus abdominis), muscles at each
side of the torso attached to the lower eight ribs and inserting at the side
of the pelvis
BASICFUNCTION: flex and rotate the spinal column
To
The intercostals, two thin planes of muscular and tendon fibers
occupying the spaces between the ribs
BASICFUNCTION:To lift the ribs and draw them together
Mohamed Makkawy
2. Mike Francois, Flex Wheeler, and
Chris Cormier demonstrate the
IFBB mandatory abdominal pose:
hands behind the head, absflexed,
and one leg extended.
",.'
III
Well-defined abdominals are important,
but so is having a small waist, which
makes poses like this twist biceps shot so
much more effective,
3. 535
TRAINING THE ABDOMINALS
Strong abdominals are essential to maximizing performance in almost all
sports. In bodybuilding, the abdominals play an extremely important role
'when it comes to the visible impression your physique makes on an ob-
server. The abs are, in fact, the visual center of the body. If,you superim-
pose an X on the body with the terminal points being the shoulders and In a posedown, when you can hit
the feet, the two lines cross at the abdominals, and this is where the eyes any shot you want, it makes sense
are inevitably drawn. Men carry a disproportionate number of fat cells in not to try to hit the same pose as
the abdominal area compared to women (who can often be relatively fat other competitors who have
and still have abs showing), so well-defined abs are one sign of being in top advantages as a result of superior
condition-lean, hard, and strong. development of certain body parts
or greater mass. (Nasser El Sonbaty,
A bodybuilder is likely to score points in a contest ifhe has wide shoul-
Vince Taylor, Milos Sarcev, and
ders and flaring lats that taper down to a firm, narrow waist. A small waist
John Sherman)
D
4. 536
tends to make both your chest and your thighs appear larger, more im-
pressive, and more aesthetic.
The traditional V-shaped torso is as important as sheer mass when it
comes to creating a quality, championship physique. I have often seen
contests in which good bodybuilders came in a few pounds overweight in
order to appear bigger but found the extra weight they were carrying at
the waist spoiled the visual effect. When I got into bodybuilding, there
were a few bodybuilders who made up for lack of overall size by the out-
standing development of their abs-competitors like Pierre Vandensteen
and Vince Gironda, for example. But in modern bodybuilding every
would-be champion, no matter his body type, has to have well-developed
abs in order to be competitive, from the really massive bodybuilders (Do-
rian Yates, Nasser El Sonbaty, Yaul Dillett) to mid-size (Flex Wheeler) to
smaller (Shawn Ray) to short (Lee Priest).
The posedown at the 1980 Mr.
If my waist had been small and hard, and with defined abs and
Olympia contest demonstrates very
obliques, when I came to compete in the United States in 1968, I might
clearly that top bodybuilders have
not have finished second to Frank Zane. But along the same lines, if Frank
to have great abs to stay in
competition. As the biggest man, it had gone to the 1982 Olympia in London in the kind of shape he achieved
was essential for me to have abs in 1979 when he beat Mike Mentzer for that title, he might well have de-
that would stand up to the likes of feated Chris Dickerson instead of having to settle for second. Frank had
Mike Mentzer, Frank Zane, and actually gained mass for this competition, but in doing so appeared on-
Chris Dickerson.
CI
5. 537
Shawn Ray
stage without the washboard abs that make him at his best so tremen-
dously impressive. Lack of abdominal development, or failure to display
the abs properly, can be very costly in competition. Boyer Coe had great
success in competition in the 1960s and 1970s, but he was one of the few
top bodybuilders who couldn't boast of a well-developed "six-pack."
Boyer's lack of ab development was genetic and not due to incorrect or lax
training. But the sport has become so competitive that there is no longer
any such thing as a champion bodybuilder without excellent abs at almost
any level of competition.
6. 538
Nowadays, the bigger men in the sport often have problems because
their abdominals have become too massive, and they get too thick in the
middle and at the sides of their torso. Often this happens as the result of
doing very heavy exercises like Squats, for example, that call for a lot of in-
volvement on the part of the abdominals and the obliques as stabilizers.
Because of this, you almost never see these bodybuilders using weights to
train their abs or their obliques. But the fact that you put so much stress
on the muscles of the waist whenever you train heavy means that no body-
builder-even the smaller ones-needs to train abs using any kind of ex-
tra resistance (though many will just before a contest). Of course, there
are some abdominal exercises that involve more effort because more of
your body weight is involved and we'll discuss those in detail.
SPOT REDUCTION
Since most of the top bodybuilders today, regardless of stature, are mas-
sively developed for their body size, the most important goal of abdomi-
nal training has become definition. This involves two things-training and
developing the abdominals and reducing body fat sufficiently to reveal the
muscularity underneath.
When I got into bodybuilding most competitors believed in some-
thing called spot reduction, and there are a lot of people who still think
this is possible. Spot reduction refers to training a specific muscle in order
to burn off fat in that particular area. According to this idea, to develop ab-
dominal definition, you do a lot of ab training, lots of high reps, and burn
away the fat that is obscuring the development of the abdominal muscles.
Unfortunately, this doesn't work. When the body is in caloric deficit
and begins metabolizing fat for energy, it doesn't go to an area where the
muscles are doing a lot of work in order to get additional energy resources.
The body has a genetically programmed pattern by which it determines
from what adipose cells to access stored fat energy. Exercise does burn
calories, of course, but the abdominals are such relatively small muscles
that no matter how much ab training you do you won't metabolize nearly
When Bill Pearl won his first the energy you would by simply going for a walk for the same amount of
contests in the early 1950s, time.
outstanding abdominal But this is not to say that training a given area like the abs doesn't
development was not considered increase definition. As I said, the abdominals get a hard workout when
essential. However, by the time he you do heavy exercises, but what they don't get is quality training-that
had won his NABBA Mr. Universe
is, isolation, full-range-of-movement exercises. Movements that do this
titles, even though his body weight
bring out the full shape and separation of the abdominals instead of just
had actually increased, Pearl's
making them bigger. So although training the abs like this doesn't do a lot
abdominals were fantastic.
to reduce the fat around the waistline, it does create very well defined
muscles that are revealed once you are able to reduce your body fat suffi-
ciently by means of diet and aerobic exercise.
7. 539
AB-SPECIFIC EXERCISES
When the abdominal muscles contract, a very simple thing happens: They
pull the rib cage and the pelvis toward each other in a short, "crunching"
motion. No matter what kind of abdominal exercise you do, if it is really a
primary ab movement this is what happens. In the past, before the physi-
ology of abdominal training was well understood, bodybuilders used to do
a lot of "conventional" abdominal exercises such as Sit-Ups and Leg
Raises. Unfortunately, those are not primary abdominal e~ercises but in-
stead work the iliopsoas muscles-the hip flexors. The hip flexors arise
from the lower back, go across the top of the pelvis, and attach to the up-
per thigh. When you raise your leg, you use the hip flexors. When you
hook your feet under a support and lift your torso up in a conventional Sit-
Up, you are also using the iliopsoas muscles.
Try this experiment: Stand up, hold on to something for support, and
lift one leg up in front of you while putting one hand on your abdominals.
You'll feel a pull at the top of the thigh but it will also be obvious that the
abdominals are not involved in lifting the leg. The abdominals attach to
the pelvis, not the leg, so they have nothing to do with raising the leg up
in the air.
The same thing is true of a Sit-Up or Slant-Board' ".Up. This exer-
cise is really the reverse of a Leg Raise. Instead of keepin torso steady
and lifting the leg, you are keeping the legs steady and li 'ng the torso-
and the same muscles are being used, the hip flexors.When you do any of
these exercises, the primary role of the abdominals is as stabilizers. They
keep the torso locked and steady. But this is directly opposite of what you
want to achieve in your ab-specific training because the role of the abs, as
I have pointed out, is simply to draw the rib cage and pelvis together-to
crunch them together in a very short movement which involves the back
curling forward. The back doesn't bend much doing a Sit-Up, while it
curls a lot doing a Crunch. That is the secret to full-range, quality isolation
training of the abdominals.
ALL KINDS OF CRUNCHES
--illab-specific exercises are some kind of crunch. You can crunch your rib
cage down toward your pelvis (the Crunch), your pelvis up toward your rib
cage (Reverse Crunch), and the rib cage and pelvis toward each other
Leg Tucks). You can do Reverse Crunches on a flat bench, a decline
bench, or hanging from a bar. But in all of these cases, the same funda-
mentals of exercise physiology hold true: The abs are contracting full
range (through their limited range of motion), the pelvis and rib cage are
~'t)ming together, and the spine is rounding forward during the movement.
8. 540
I
OBLIQUE EXERCISES
The obliques, located at the side of the torso, are primarily stabilizers.
There aren't a lot of movements you do in the gym or in daily life that call
for a lot of bending from side to side. Therefore, the obliques (like the sta-
bilizer muscles of the lower back) tire fairly quickly from a lot of full-range
repetitions and are relatively slow to recover.
There was a time when bodybuilders did a lot of oblique exercises,
some of them using substantial amounts of weight. You rarely see suc-
cessful bodybuilders doing those exercises today because the obliques,
like any other muscle, get bigger when you train them with weight, and
massive obliques tend to make the waist thicker and take away from the
aesthetics of an outstanding V taper.
Of course, the obliques get an isometric workout whenever you do
heavy training such as Squats or Shoulder Presses, but since they are only
acting as stabilizers and not working through a full range of motion these
exercises usually don't cause them to grow to the degree that you'd get
from doing Side Bends, for example, holding on to heavy dumbbells. So
bodybuilders who train obliques at all tend to stick to nonresistance move-
ments, such as Twists or Side Bends, using no weight, which tighten the
muscles without causing them to become too big.
SERRATUS AND INTERCOSTALS
These muscles, located at the side of the upper torso, are crowd pleasers
as the abdominals are. When you do a pose such as the Arms Overhead .
Abdominals and Thighs, and work the torso side to side to show definition .
in this area, it can really add to the impression you make on the judges.
Again, these muscles are worked with a kind of crunching movement,
only this involves squeezing the shoulder and elbow down and in, and
bending the torso to the side. Try this and you'll see how easy it is to feel
This photograph was taken just a the muscles flexing in this area. These are also muscles that become de-
week before the 1980 Mr. Olympia veloped as a result of your overall training program, but you can do spe-
contest; you can see how prominent cific definition training for serratus and intercostals by adding a twist to
and well defined my abdominal various Crunches as you perform them.
muscles were.
BEGINNING PROGRAM
Many bodybuilders who are just starting out get excited about training the
chest and anTISand tend to ignore the abdominals. Then, later, when they
begin to think about competition, they find they have to go on extreme ab-
dominal programs in order to try to catch up in this area. So I recommend
.
~
9. 541
training abs right from the beginning, just as you do other body parts. This
way, they will develop along with the rest of the body and you will never
be forced to play catch-up.
I recommend training abs in every workout. In the Beginning Pro-
gram, I recommend alternating each day between 5 sets of Crunches and
5 sets of Reverse Crunches. Both exercises work the abdominals as a
whole, but the Crunches tend to work the upper abdominals to a greater
degree, while the Reverse Crunches put a greater amount of stress on the
lower area.
Another practice I recommend for beginners is to start immediately
working on your stomach "vacuum" -simply blowout all your breath,
suck in your stomach as far as possible, then try to hold this for 15 or 20
seconds.
Holding in your stomach and tensing your abs as you go about your
daily business is also a good way of firming and strengthening them and
making yourself more conscious of how to control this important area of
the body. You should begin to notice right away whether your abs are likely
to be a weak point in your physique so that you can take appropriate ac-
tion when you move on to Advanced Training.
ADVANCED PROGRAM
Once you have started to develop your abdominals, you can begin to train
each of the particular areas that contribute to a firm and well-defined
waist. This involves doing more sets and a wider variety of exercises like
Twisting Crunches, Leg Tucks, and different kinds of Reverse Crunches,
as well as Twists.
In Level II, I recommend beginning your workout with a warm-up
session of Roman Chairs, one of my favorite crunching movements. For
obliques, in addition to twisting movements, you will find exercises like
Side Bends and Twists.
COMPETITION PROGRAM
'Yhen you are getting ready for competition, your aim should be to sculpt
and define your total abdominal area rather than to build more size and
strength. To intensify your workout, begin with 10 minutes of Roman
Chairs. I always got good results starting out with Roman Chairs, as did
many of my contemporaries such as Franco Columbu, Zabo Koszewski,
and Ken Waller. Roman Chairs help get you warmed up and are a contin-
uous-tension exercise that keeps the abdominals working for the entire
period.
10. 542
The end product of Competition Training is total quality, and each of
these exercises is designed to develop and shape a particular area of your
waistline. To develop abdominals that will really impress the contest
judges, you have to do exercises for the upper and lower abs, the obliques,
serratus and intercostals, as well as develop the lower back doing Hyper-
extensions and other exercises for this area from the back training pro-
gram. You should demand enormous effort from these areas in order to
totally blast them into submission. Keep going, never stop for a second,
and you will get the results you need.
WEAK POINT TRAINING
It isjust as possible to have a weak point in your abdominals as in any other
body part. To help you overcome this, I have included in the abdominal
training program exercises designed to work all the specific areas with
which you will be concerned. Although most abdominal exercises tend to
work several areas of the torso at the same time, certain movements are
Serge Nubret
Shawn Ray
11. 543
When you have really outstanding
abdominal development, your abs
look defined whether you are
standing relaxed, semi-flexed, or are
hitting an all-out abdO1ninalpose, as
Serge Nubret, Shawn Ray, Milos
Sarcev, and I demonstrate.
Milos Sarcev
best for each specific area, such as upper or lower abs, obliques or serra-
tus and intercostals. However, be aware that the lack of visual develop-
ment of the abs is frequently caused by one of two things:
.
. not enough dieting, so there is a layer of fat over the abs
not enough isolation, full-range-of-motion, quality training
You don't train abs for quality by contracting them against heavy re-
sistance, by doing hip-flexor rather than abdominal exercises, or with fast,
shOlt choppy movements. The best abdominal training involves slow, con-
trolled, full-range-of-motion exercises, and holding at the point of full
contraction to achieve a full peak contraction.