Maran Illustrated Weight Training

Maran Illustrated Weight Training

by maranGraphics Development Group, MaranGraphics Development Group
     
 

ISBN-10: 1592008666

ISBN-13: 9781592008667

Pub. Date: 03/15/2005

Publisher: Cengage Learning

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 the reader through each exercise from beginning to end, while photographs and illustrations show you the targeted muscles for each exercise and how to help

Overview

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 the reader 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 the readers' weight training experience and help meet their individual needs. Maran Illustrated Guide to Weight Training is packed with information useful to readers who are just beginning to make weight training a part of their health regime. For readers 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.

Product Details

ISBN-13:
9781592008667
Publisher:
Cengage Learning
Publication date:
03/15/2005
Series:
Maran Illustrated Series
Edition description:
New Edition
Pages:
303
Product dimensions:
7.90(w) x 8.90(h) x 0.80(d)

Table of Contents

Section 1Weight Training Basics
Chapter 1Weight Training Basics
The Benefits of Weight Training4
Weight Training Misconceptions5
Major Muscles in Your Body6
Weight Training at Home or at a Gym8
Set Up a Home Gym10
Weight Training Equipment14
Free Weights Versus Weight Machines18
Choosing a Gym20
Choosing a Personal Trainer22
Clothing and Accessories24
Weight Training Etiquette26
Section 2Work Your Upper Body
Chapter 2Work Your Chest
Dumbbell Bench Press30
Barbell Bench Press32
Dumbbell Fly34
Push-Up36
Assisted Dip38
Chest Press Machine40
Pec Fly Machine42
Cable Crossover44
Chapter 3Work Your Shoulders
Dumbbell Shoulder Press46
Lateral Raise48
Bent Over Lateral Raise50
Front Raise52
Reverse Fly54
Shoulder Press Machine56
Dumbbell External Rotation58
Dumbbell Internal Rotation60
Chapter 4Work Your Back
Lat Pulldown62
One-Arm Dumbbell Row64
Bent Over Barbell Row66
Dumbbell Shrug68
Assisted Chin-Up70
Upright Row72
Back Extension on a Roman Chair74
Seated Cable Row76
Chapter 5Work Your Triceps
Bench Dip78
Tricep Kickback80
Triceps Pushdown82
Barbell Triceps Press84
Dumbbell Overhead Triceps Extension86
Lying Barbell Triceps Extension88
Triceps Extension Machine90
Chapter 6Work Your Biceps and Wrists
Seated Dumbbell Curl92
Barbell Curl94
Concentration Curl96
Preacher Curl98
Hammer Curl100
Cable Biceps Curl102
Arm Curl Machine104
Wrist Curl and Reverse Wrist Curl106
Chapter 7Work Your Abdominals
Abdominal Crunch108
Twist Crunch110
Reverse Crunch112
Abdominal Machine114
Leg Raise116
Plank118
Side Plank120
Bridge122
Section 3Work Your Lower Body
Chapter 8Work Your Legs
Dumbbell Squat126
Barbell Squat128
Hack Squat130
Leg Press132
Leg Extension134
Leg Curl136
Lunge138
Step-Up140
Barbell Deadlift142
Side-Lying Inner Thigh Lift144
Hip Adduction Machine146
Cable Knee Lift148
Chapter 9Work Your Buttocks
Kneeling Kickback150
Side-Lying Leg Lift152
Hip Abduction Machine154
Cable Kickback156
Chapter 10Work Your Calves
Standing Calf Raise Machine158
Seated Calf Raise Machine160
Single-Leg Calf Raise162
Calf Press164
Section 4Using an Exercise Ball and Tubing
Chapter 11Using an Exercise Ball
Introduction to Exercise Balls168
Wall Squat170
Lunge172
Bridge174
Calf Raise176
Chest Press178
Front Bridge180
Bent Over Lateral Raise182
External Rotation184
Ball Dip186
Seated Dumbbell Curl188
Abdominal Crunch190
Side Crunch192
Reverse Crunch194
Back Extension196
Chapter 12Using Exercise Tubing
Introduction to Exercise Tubing198
Squat200
Standing Leg Curl202
Side-Lying Inner Thigh Lift204
Kneeling Kickback206
Lying Leg Abduction208
Calf Press210
Push-Up212
Bent Over Row214
Lateral Raise216
External Rotation218
Tricep Extension220
Biceps Curl222
Abdominal Crunch224
Section 5Design A Weight Routine
Chapter 13Design a Weight Routine
Weight Routine Basics228
Sample Weight Routines232
Super Slow, Negatives, Drop Sets and Pyramids236
Circuit Training238
Split Routines240
Super Sets242
Free Weights Safety Tips243
Track Your Progress244
Common Weight Training Injuries246
Weight Training When Traveling248
Exercises to Perform When Traveling250
Section 6Stretching
Chapter 14Stretching
Introduction to Stretching254
Chest Stretches256
Back Stretches258
Shoulder Stretches260
Bicep and Tricep Stretches262
Forearm Stretches264
Neck Stretches265
Quadricep Stretches266
Hamstring Stretches268
Inner Thigh Stretches270
Hip Flexor Stretches271
Buttocks and Outer Hip Stretches272
Calf and Shin Stretches274
Abdominal Stretches276
Section 7Cardiovascular Training and Nutrition
Chapter 15Cardiovascular Training
Cardiovascular Training Basics280
Common Cardiovascular Machines282
Take Your Pulse284
Determine Your Target Heart Rate285
Chapter 16Nutrition
Nutrition Basics286
Nutritional Supplements290
The Food Guide Pyramid291

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