Maran Illustrated Weight Training

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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.

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Product Details

  • ISBN-13: 9781592008667
  • Publisher: Cengage Learning
  • Publication date: 3/15/2005
  • Series: Maran Illustrated Series
  • Edition description: New Edition
  • Pages: 303
  • Product dimensions: 7.90 (w) x 8.90 (h) x 0.80 (d)

Meet the Author

maranGraphics Development Group combines the efforts of many talented people. An industry expert in the field of each book and Maran's own writers work together to produce books that are highly visual, technically sound, easy for readers to understand, and adhere to maranGraphics' standards of structuring to provide the best learning experience.

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Table of Contents

Section 1 Weight Training Basics
Chapter 1 Weight Training Basics
The Benefits of Weight Training 4
Weight Training Misconceptions 5
Major Muscles in Your Body 6
Weight Training at Home or at a Gym 8
Set Up a Home Gym 10
Weight Training Equipment 14
Free Weights Versus Weight Machines 18
Choosing a Gym 20
Choosing a Personal Trainer 22
Clothing and Accessories 24
Weight Training Etiquette 26
Section 2 Work Your Upper Body
Chapter 2 Work Your Chest
Dumbbell Bench Press 30
Barbell Bench Press 32
Dumbbell Fly 34
Push-Up 36
Assisted Dip 38
Chest Press Machine 40
Pec Fly Machine 42
Cable Crossover 44
Chapter 3 Work Your Shoulders
Dumbbell Shoulder Press 46
Lateral Raise 48
Bent Over Lateral Raise 50
Front Raise 52
Reverse Fly 54
Shoulder Press Machine 56
Dumbbell External Rotation 58
Dumbbell Internal Rotation 60
Chapter 4 Work Your Back
Lat Pulldown 62
One-Arm Dumbbell Row 64
Bent Over Barbell Row 66
Dumbbell Shrug 68
Assisted Chin-Up 70
Upright Row 72
Back Extension on a Roman Chair 74
Seated Cable Row 76
Chapter 5 Work Your Triceps
Bench Dip 78
Tricep Kickback 80
Triceps Pushdown 82
Barbell Triceps Press 84
Dumbbell Overhead Triceps Extension 86
Lying Barbell Triceps Extension 88
Triceps Extension Machine 90
Chapter 6 Work Your Biceps and Wrists
Seated Dumbbell Curl 92
Barbell Curl 94
Concentration Curl 96
Preacher Curl 98
Hammer Curl 100
Cable Biceps Curl 102
Arm Curl Machine 104
Wrist Curl and Reverse Wrist Curl 106
Chapter 7 Work Your Abdominals
Abdominal Crunch 108
Twist Crunch 110
Reverse Crunch 112
Abdominal Machine 114
Leg Raise 116
Plank 118
Side Plank 120
Bridge 122
Section 3 Work Your Lower Body
Chapter 8 Work Your Legs
Dumbbell Squat 126
Barbell Squat 128
Hack Squat 130
Leg Press 132
Leg Extension 134
Leg Curl 136
Lunge 138
Step-Up 140
Barbell Deadlift 142
Side-Lying Inner Thigh Lift 144
Hip Adduction Machine 146
Cable Knee Lift 148
Chapter 9 Work Your Buttocks
Kneeling Kickback 150
Side-Lying Leg Lift 152
Hip Abduction Machine 154
Cable Kickback 156
Chapter 10 Work Your Calves
Standing Calf Raise Machine 158
Seated Calf Raise Machine 160
Single-Leg Calf Raise 162
Calf Press 164
Section 4 Using an Exercise Ball and Tubing
Chapter 11 Using an Exercise Ball
Introduction to Exercise Balls 168
Wall Squat 170
Lunge 172
Bridge 174
Calf Raise 176
Chest Press 178
Front Bridge 180
Bent Over Lateral Raise 182
External Rotation 184
Ball Dip 186
Seated Dumbbell Curl 188
Abdominal Crunch 190
Side Crunch 192
Reverse Crunch 194
Back Extension 196
Chapter 12 Using Exercise Tubing
Introduction to Exercise Tubing 198
Squat 200
Standing Leg Curl 202
Side-Lying Inner Thigh Lift 204
Kneeling Kickback 206
Lying Leg Abduction 208
Calf Press 210
Push-Up 212
Bent Over Row 214
Lateral Raise 216
External Rotation 218
Tricep Extension 220
Biceps Curl 222
Abdominal Crunch 224
Section 5 Design A Weight Routine
Chapter 13 Design a Weight Routine
Weight Routine Basics 228
Sample Weight Routines 232
Super Slow, Negatives, Drop Sets and Pyramids 236
Circuit Training 238
Split Routines 240
Super Sets 242
Free Weights Safety Tips 243
Track Your Progress 244
Common Weight Training Injuries 246
Weight Training When Traveling 248
Exercises to Perform When Traveling 250
Section 6 Stretching
Chapter 14 Stretching
Introduction to Stretching 254
Chest Stretches 256
Back Stretches 258
Shoulder Stretches 260
Bicep and Tricep Stretches 262
Forearm Stretches 264
Neck Stretches 265
Quadricep Stretches 266
Hamstring Stretches 268
Inner Thigh Stretches 270
Hip Flexor Stretches 271
Buttocks and Outer Hip Stretches 272
Calf and Shin Stretches 274
Abdominal Stretches 276
Section 7 Cardiovascular Training and Nutrition
Chapter 15 Cardiovascular Training
Cardiovascular Training Basics 280
Common Cardiovascular Machines 282
Take Your Pulse 284
Determine Your Target Heart Rate 285
Chapter 16 Nutrition
Nutrition Basics 286
Nutritional Supplements 290
The Food Guide Pyramid 291
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