Is it time to lose weight, gain muscle, and speed up your metabolism? Discover the hard science needed to perfect each exercise and build your strongest body – at home or in the gym
Packed with research that supports the notion that bodyweight exercises help you reach your weight and fitness goals, this simple to follow guide also gives you valuable insight into how nutrition and exercise can improve your health.
Inside the pages of this strength training book, you’ll discover:
• The physiology and benefits of strength training
• Workout plans for beginners, enthusiasts, and personal trainers
• The hard dietary science that debunks common myths and important information to properly fuel your body
• Depictions of 33 exercises: how to do them, common mistakes, and the benefits of each
Work towards your strength goals
In this book, Author Austin Current takes readers through the science of strength training, weight loss, nutrition, and overall health. The book looks at why many people fear strength training, why they shouldn’t, and how they can incorporate it into their daily lives. Filled with CGI artwork and science-backed information, this exercise book will help you transform your body and improve your well-being.
Not only that, but this title also includes full workout plans and over 100 individual exercises. You’ll learn how your muscles engage at each stage, how to do movements properly and without injury, and it shows you different variations for home and gym. This book is also packed with nutritional information and includes dietary advice for vegans and vegetarians.
Discover more in the series
DK's Science of series dives into the science of various types of exercises such as weight training, running, and yoga. Each book discusses the benefits of the specific type of workout and how you can transform your outlook about health and fitness.
Author(s): Current, Austin
Publisher: Dorling Kindersley Ltd
Language: English
Commentary: Strength Training, anatomy and physiology to transform your body
Pages: 224
Tags: Strength Training, anatomy and physiology to transform your body
How to use this eBook
Introduction
Strength training for everyone
HUMAN PHYSIOLOGY
Muscular anatomy
How muscles work
How muscles grow
How training promotes muscle growth
How training promotes bone strength
The mechanics of movement
Powering muscle action
Fuels for strength training
Determining your energy requirements
Eating for strength training
Strength training and your brain
STRENGTH EXERCISES
Introduction to the exercises
Terminology guide
LEG EXERCISES
Barbell back squat
Variations
Leg press
Hack squat
Stationary lunge with dumbbells
Variations
Step up with dumbbells
Leg curl
Variations
Hamstring ball curl
Leg extension
Variations
Barbell glute bridge
Variations
Calf raise
Variations
Traditional deadlift
Variations
CHEST EXERCISES
Barbell bench press
Variations
Dumbbell bench press
Variations
High–low cable chest fly
Variations
Machine chest fly
Dumbbell chest fly
BACK EXERCISES
Wide-grip vertical pulldown
Variations
Neutral-grip horizontal row
Variations
Dumbbell trap shrug
SHOULDER EXERCISES
Barbell overhead shoulder press
Variations
Dumbbell lateral raise
Variations
Dumbbell front raise
Variations
Dumbbell rear deltoid fly
Variations
ARM EXERCISES
Dumbbell biceps curl
Variations
Dumbbell triceps extension
Variations
Rope triceps pushdown
Variations
ABDOMINAL EXERCISES
Front plank with rotation
Side plank with rotation
Transverse abdominal ball crunch
Variations
Hanging knee raise
Variations
Cable rotational oblique twist
Variations
PREVENTING INJURY
Injury risk
Delayed-onset muscle soreness
Common injuries
In the shoulder
In the elbow
In the lower back
In the hip
In the knee
Returning to training after injury
Designing a routine
Mobility exercises
Cool-down stretches
HOW TO TRAIN
Variables within strength training
The training programmes
Muscle building, beginner
Muscle building, advanced
Strength, beginner
Strength, advanced
Strength endurance, beginner
Strength endurance, advanced
Glossary
Bibliography
About the author and
acknowledgements
copyright
