Maran Illustrated Weight Training,9781592008667

Maran Illustrated Weight Training

by
Edition: Illus.
ISBN13: 9781592008667
ISBN10: 1592008666
Format: Paperback
Pub. Date: 2005-03-15
Publisher(s): Cengage Learning Ptr
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Summary

Produced by the award-winning maranGraphics Group, Maran Illustrated Guide to Weight Training is a valuable resource for all readers, regardless of age or fitness level. Clear, step-by-step instructions walk you through each exercise from beginning to end, while photographs and illustrations show you the targeted muscles for each exercise and how to help prevent injury. Thorough topic introductions and useful tips provide additional information and advice to enhance your weight training experience and help meet your individual needs. Maran Illustrated Guide to Weight Training is packed with information useful to those who are just beginning to make weight training a part of their health regime. For those who have been weight training for some time, the book is ideal as a refresher course on proper form and will present new exercises that even experienced weight trainers can add to their routines.

Table of Contents

SECTION 1 WEIGHT TRAINING BASICS
Weight Training Basics
The Benefits of Weight Training
4(1)
Weight Training Misconceptions
5(1)
Major Muscles in Your Body
6(2)
Weight Training at Home or at a Gym
8(2)
Set Up a Home Gym
10(4)
Weight Training Equipment
14(4)
Free Weights Versus Weight Machines
18(2)
Choosing a Gym
20(2)
Choosing a Personal Trainer
22(2)
Clothing and Accessories
24(2)
Weight Training Etiquette
26(4)
SECTION 2 WORK YOUR UPPER BODY
Work Your Chest
Dumbbell Bench Press
30(2)
Barbell Bench Press
32(2)
Dumbbell Fly
34(2)
Push-Up
36(2)
Assisted Dip
38(2)
Chest Press Machine
40(2)
Pec Fly Machine
42(2)
Cable Crossover
44(2)
Work Your Shoulders
Dumbbell Shoulder Press
46(2)
Lateral Raise
48(2)
Bent Over Lateral Raise
50(2)
Front Raise
52(2)
Reverse Fly
54(2)
Shoulder Press Machine
56(2)
Dumbbell External Rotation
58(2)
Dumbbell Internal Rotation
60(2)
Work Your Back
Lat Pulldown
62(2)
One-Arm Dumbbell Row
64(2)
Bent Over Barbell Row
66(2)
Dumbbell Shrug
68(2)
Assisted Chin-Up
70(2)
Upright Row
72(2)
Back Extension on a Roman Chair
74(2)
Seated Cable Row
76(2)
Work Your Triceps
Bench Dip
78(2)
Tricep Kickback
80(2)
Triceps Pushdown
82(2)
Barbell Triceps Press
84(2)
Dumbbell Overhead Triceps Extension
86(2)
Lying Barbell Triceps Extension
88(2)
Triceps Extension Machine
90(2)
Work Your Biceps and Wrists
Seated Dumbbell Curl
92(2)
Barbell Curl
94(2)
Concentration Curl
96(2)
Preacher Curl
98(2)
Hammer Curl
100(2)
Cable Biceps Curl
102(2)
Arm Curl Machine
104(2)
Wrist Curl and Reverse Wrist Curl
106(2)
Work Your Abdominals
Abdominal Crunch
108(2)
Twist Crunch
110(2)
Reverse Crunch
112(2)
Abdominal Machine
114(2)
Leg Raise
116(2)
Plank
118(2)
Side Plank
120(2)
Bridge
122(4)
SECTION 3 WORK YOUR LOWER BODY
Work Your Legs
Dumbbell Squat
126(2)
Barbell Squat
128(2)
Hack Squat
130(2)
Leg Press
132(2)
Leg Extension
134(2)
Leg Curl
136(2)
Lunge
138(2)
Step-Up
140(2)
Barbell Deadlift
142(2)
Side-Lying Inner Thigh Lift
144(2)
Hip Adduction Machine
146(2)
Cable Knee Lift
148(2)
Work Your Buttocks
Kneeling Kickback
150(2)
Side-Lying Leg Lift
152(2)
Hip Abduction Machine
154(2)
Cable Kickback
156(2)
Work Your Calves
Standing Calf Raise Machine
158(2)
Seated Calf Raise Machine
160(2)
Single-Leg Calf Raise
162(2)
Calf Press
164(4)
SECTION 4 USING AN EXERCISE BALL AND TUBING
Using an Exercise Ball
Introduction to Exercise Balls
168(2)
Wall Squat
170(2)
Lunge
172(2)
Bridge
174(2)
Calf Raise
176(2)
Chest Press
178(2)
Front Bridge
180(2)
Bent Over Lateral Raise
182(2)
External Rotation
184(2)
Ball Dip
186(2)
Seated Dumbbell Curl
188(2)
Abdominal Crunch
190(2)
Side Crunch
192(2)
Reverse Crunch
194(2)
Back Extension
196(2)
Using Exercise Tubing
Introduction to Exercise Tubing
198(2)
Squat
200(2)
Standing Leg Curl
202(2)
Side-Lying Inner Thigh Lift
204(2)
Kneeling Kickback
206(2)
Lying Leg Abduction
208(2)
Calf Press
210(2)
Push-Up
212(2)
Bent Over Row
214(2)
Lateral Raise
216(2)
External Rotation
218(2)
Tricep Extension
220(2)
Biceps Curl
222(2)
Abdominal Crunch
224(4)
SECTION 5 DESIGN A WEIGHT ROUTINE
Design a Weight Routine
Weight Routine Basics
228(4)
Sample Weight Routines
232(4)
Super Slow, Negatives, Drop Sets and Pyramids
236(2)
Circuit Training
238(2)
Split Routines
240(2)
Super Sets
242(1)
Free Weights Safety Tips
243(1)
Track Your Progress
244(2)
Common Weight Training Injuries
246(2)
Weight Training When Traveling
248(2)
Exercises to Perform When Traveling
250(4)
SECTION 6 STRETCHING
Stretching
Introduction to Stretching
254(2)
Chest Stretches
256(2)
Back Stretches
258(2)
Shoulder Stretches
260(2)
Bicep and Tricep Stretches
262(2)
Forearm Stretches
264(1)
Neck Stretches
265(1)
Quadricep Stretches
266(2)
Hamstring Stretches
268(2)
Inner Thigh Stretches
270(1)
Hip Flexor Stretches
271(1)
Buttocks and Outer Hip Stretches
272(2)
Calf and Shin Stretches
274(2)
Abdominal Stretches
276(4)
SECTION 7 CARDIOVASCULAR TRAINING AND NUTRITION
Cardiovascular Training
Cardiovascular Training Basics
280(2)
Common Cardiovascular Machines
282(2)
Take Your Pulse
284(1)
Determine Your Target Heart Rate
285(1)
Nutrition
Nutrition Basics
286(4)
Nutritional Supplements
290(1)
The Food Guide Pyramid
291

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