Teach Yourself VISUALLY Weight Training

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Are you a visual learner? Do you prefer instructions that show you how to do something–and skip the long-winded explanations? The Visual Learning System in Teach Yourself VISUALLY Weight Training breaks down the complexities of this intimidating sport into graphical two-page lessons that simplify learning. Inside you'll find clear, step-by-step instructions for beginning a weight training routine, with tips on form, warming up and cooling down, and preventing injury. Full-color photographs show you how to work ...
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Overview

Are you a visual learner? Do you prefer instructions that show you how to do something–and skip the long-winded explanations? The Visual Learning System in Teach Yourself VISUALLY Weight Training breaks down the complexities of this intimidating sport into graphical two-page lessons that simplify learning. Inside you'll find clear, step-by-step instructions for beginning a weight training routine, with tips on form, warming up and cooling down, and preventing injury. Full-color photographs show you how to work every major muscle group. Plus, you'll discover how to set up a home gym and progress to more advanced training techniques.
  • "Teach Yourself" sidebars provide practical tips and tricks
  • Large color photos demonstrate how to correctly perform each exercise
  • Step-by-step instructions explain beginner to more advanced moves
  • Two-page lessons offer exercises you can practice immediately

Weight training has become a popular way to get in shape and maintain good health. People of all ages are now interested in weight training and recognize the benefits of weight training to achieve and keep a healthy body. Teach Yourself VISUALLY Weight Training will be an information-packed guide to getting started with a weight training routine and then customizing the routine to constantly meet the readers' needs. The book will cover all the basics of weight training, but will also include more advanced techniques and exercises. Teach Yourself VISUALLY Weight Training will also provide supplemental information about nutrition, setting up a home gym and more. Teach Yourself VISUALLY Weight Training will contain full-color photographs of exercises for every major muscle group, along with clear, step-by-step instructions for performing the exercises. Useful tips will provide additional information and advice to help enhance the readers' weight training experience. Teach Yourself VISUALLY Weight Training will be packed with information useful to people who are just beginning to make weight training a part of their health regime. For people who have been weight training for some time, the book will provide a refresher course on proper form and will present new exercises readers can add to their routines.

Teach Yourself VISUALLY Weight Training should include sections on:

  • Why you should lift weights.
  • Considerations for joining a gym or working out at home.
  • Appropriate clothing and equipment for weight training.
  • Step-by-step instructions with full-color photographs for performing exercises for the back, chest, shoulders, arms, abdominals and legs.
  • Designing a basic workout.
  • Warm-up and stretching exercises and considerations.
  • Information on aerobic and cardiovascular training.
  • How to achieve proper form and minimize the risk of injury when weight training.
  • Easy-to-follow instructions for advanced training techniques, such as supersets and breakdowns.
  • Information on supplements and nutrition.


About the Author:
Mindy Parmar is a Certified Athletic Therapist and Personal Trainer. She instructs and certifies fitness professionals to achieve their personal trainer certifications. Parmar teamed with the maranGraphics Development Group to make Teach Yourself VISUALLY Weight Training easy to follow, medically solid, and adaptable to your personal fitness level.

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Product Details

  • ISBN-13: 9780764525827
  • Publisher: Wiley, John & Sons, Incorporated
  • Publication date: 5/9/2003
  • Series: Teach Yourself Visually Ser.
  • Edition number: 1
  • Pages: 315
  • Product dimensions: 7.90 (w) x 8.90 (h) x 0.80 (d)

Read an Excerpt


Teach Yourself VISUALLY Weight Training



John Wiley & Sons



Copyright © 2003

maranGraphics Development
All right reserved.



ISBN: 0-7645-2582-4



Chapter One


Work Your Lower Body

In this Section ...

Work Your Legs
Dumbbell Squat
Barbell Squat
Hack Squat
Leg Press
Leg Extension
Leg Curl
Lunge
Step-Up
Barbell Deadlift
Side-Lying Inner Thigh Lift
Hip Adduction Machine
Cable Knee Lift

Work Your Buttocks
Kneeling Kickback
Side-Lying Leg Lift
Hip Abduction Machine
Cable Kickback

Work Your Calves
Standing Calf Raise Machine
Seated Calf Raise Machine
Single-Leg Calf Raise
Calf Press


Section 3

Training your lower body
involves working your
legs, buttocks and
calves. Building strength in your
lower body can make everyday
activities, such as walking,
climbing stairs and lifting items
off the floor, much easier.
A strong lower body also helps
improve your balance and your
ability to perform sports that
primarily use lower body
muscles, such as running,
squash, skating and skiing.
Section 3 takes you through the
exercises you can perform to
work your lower body.


dumbbell
squat

The dumbbell squat works most of the muscles in your
lower body, including your quadriceps, hamstrings,
buttocks, hip flexorsand inner thighs. This is an
excellent exercise for developing strong, well-toned
legs, which can make many everyday activities, such as
walking, climbing stairs or lifting things off the ground,
easier to perform.

If you have trouble maintaining your balance while
squatting, try to keep your head up, look straight ahead
and focus on an object directly in front of you, instead
of looking down at the floor. When you look straight
down, you will be more likely to lose your balance
and fall forward.

To improve your form, you can place a bench behind
you and then lightly touch the bench with your
buttocks each time you squat. As you come out of
the squat, concentrate on pushing yourself up through
your heels rather than the balls of your feet.

START/END POSITION

1 Hold a dumbbell in each
hand at your sides with
both palms facing inward.

2 Stand straight with your
feet shoulder width
apart and your head up.
Tighten your abdominal
muscles to help protect
your back.

MIDDLE POSITION

3 Slowly bend your knees
until your thighs are parallel
to the floor. Your knees
should not extend past
your toes. Imagine you are
sitting down in a chair.
Make sure you keep your
back straight and your feet
flat on the floor.

* Make sure you keep your
back straight and your feet
flat on the floor.

4 Slowly lift yourself back
to the starting position,
pushing through your
heels.

DON'T

Do not shift your body weight forward and
allow your heels to lift off the floor.

Do not hunch or excessively arch your back.

Do not tilt your head up or down. Keep your
head and neck in line with your back.

Do not lock your knees.

Targeted muscles:

1 quadriceps
2 hamstrings
3 buttocks (gluteus maximus)

Additional muscles:
4 inner thighs (adductors)
5 hip flexors


barbell squat

The barbell squat is an important exercise for building
stronger leg muscles, which can help make everyday
activities, such as climbing stairs and lifting objects
off the floor, easier. This exercise primarily works
your quadriceps, hamstrings and buttocks, but it
also strengthens your inner thighs, hip flexors and
lower back.

Before performing this exercise, you should be sure
to warm up properly, as you may get injured if your
legs are too stiff. The barbell squat is more difficult to
perform than the dumbbell squat and you typically use
more weight when performing the barbell squat. If you
have a weak or injured back, you should not perform
this exercise.

Whenever possible, you should work with a spotter,
who should be standing close by and ready to assist
you if you get in trouble while lifting the weight. If a
spotter is not available, perform this exercise using a
power cage, which is designed to catch the barbell if
you have trouble rising from the squatting position.

START/END POSITION

1 Position the barbell on
your upper back, not on
your neck. Make sure the
bar is centered on your
back. Hold the bar with
your hands almost double
shoulder width apart and
both palms facing forward.

2 Stand straight with your
feet roughly shoulder
width apart. Tighten your
abdominal muscles to
help protect your back.

MIDDLE POSITION

3 Slowly bend your knees
until your thighs are
parallel to the floor.
Your knees should not
pass over your toes.
Imagine you are sitting
down in a chair.

Make sure you keep your
back straight and your
feet flat on the floor. Your
elbows should always be
directly under your wrists.

4 Slowly lift yourself back
to the starting position,
pushing through your heels.

DON'T

Do not hunch or excessively arch your back.

Do not shift your body weight forward and
allow your heels to lift off the floor.

Do not tilt your head up or down. To help
maintain your balance, look straight ahead and
keep your head and neck in line with your back.

Do not lock your knees.

Targeted muscles:

1 quadriceps
2 hamstrings
3 buttocks (gluteus maximus)

Additional muscles:

4 inner thighs (adductors)
5 hip flexors
6 lower back (erector spinae)


hack squat

The hack squat is an excellent exercise for helping
you gain strength and mass in your quadriceps and
buttocks. The hack squat also strengthens your
hamstrings and hip flexors. Building strength in these
muscles can help make many everyday activities,
such as walking, running and lifting objects off the
floor, easier.

When you perform the hack squat, you should
keep the following things in mind. As you lower the
weight, make sure you bend your knees to form a
90-degree angle. Your knees should not hang past
your toes when they are bent. When you push
the weight back up, focus on lifting the weight up
through your heels rather than the balls of your feet.
Also, make sure you do not lock your knees when
you return to the starting position.

Due to the movement involved in the hack squat, you
must be very careful performing this exercise if you
have knee or lower back problems.

START/END POSITION

1 Lie on your back on a
hack squat machine. Your
shoulders should fit firmly
under the shoulder pads.

2 Position your feet slightly
in front of your body on
the platform, roughly
shoulder width apart.

MIDDLE POSITION

3 Grasp the handles on the
machine. Tighten your
abdominal muscles to
help protect your back.

4 Release the lock to allow
you to lower the weight.

5 Slowly lower the weight
until your knees are
bent at a 90-degree
angle.

* Make sure you keep
your back flat against
the back pad.

6 Pause for a moment and
then slowly push the weight
back up through your heels
to the starting position.

7 After completing a set,
engage the lock to once
again secure the weight
in place.

DON'T

Do not lock your knees.

Do not lift your head off the pad.

Do not allow your knees to go past your toes.

Do not arch your back. Keep your back flat
against the back pad.

Targeted muscles:

1 quadriceps
2 buttocks (gluteus maximus)

Additional muscles:

3 harmstrings
4 hip flexors

legpress

The leg press helps build strength and endurance in
your legs. The exercise focuses on your quadriceps and
hamstrings, but also gives your hip flexors, buttocks and
inner thighs a great workout.

If you have trouble performing squats or lunges because
of lower back problems, the leg press is a good
alternative. However, you may want to avoid the leg
press if you have an existing knee problem or if your
knees begin to hurt during the exercise.

There are different types of leg press machines available.
Some machines require you to add weight plates to a
bar, while others allow you to insert a pin into a stack of
weights to select the amount of weight you want to lift.
Depending on the machine, either the foot plate or the
body pad will move as you perform the exercise. Your
position on the machine and the angle at which you
press your legs to raise the weight may also be different.
However, the concept of the exercise is the same for
each leg press machine.

START/POSITION

1 Lie on your back on a
leg press machine and
position your feet flat
on the foot plate about
shoulder width apart with
your toes pointing up.

2 If the machine has a brake,
press the weight up through
your heels just enough to
be able to release the brake.

3 Grasp the handles on
the machine. Tighten
your abdominal
muscles to help
protect your back.

4 Lower the weight until
your knees are bent at
90-degree angles.

MIDDLE POSITION

5 Slowly push the weight
through your heels, not
your toes, until your
legs are almost straight.

6 Pause for a moment
and then slowly lower
the weight to return to
the starting position.

7 If the machine has a
brake, use the brake to
once again secure the
weight in place when
pushing the weight up
for the last time.

DON'T

* Do not lock your knees when you straighten
your legs.

* Do not raise your head off the head rest. Keep
your head and neck in line with your back.

* Do not arch your back to help push the weight.
Make sure your back remains flat against the
back pad.

Targeted muscles:

1 quadriceps
2 hamstrings

Additional muscles:

3 inner thighs (adductors)
4 hip flexors
5 buttocks (gluteus maximus)


legextension

The leg extension focuses on your quadriceps and
is one of the best ways to develop strong thighs.
In addition to giving you stronger and more toned thighs, the leg extension helps strengthen your knee
joints. You require the use of a leg extension machine
to perform this exercise.

To ensure that you get the most out of performing
this exercise, you should try to complete the full range
of motion by raising the weight all the way up and
lowering the weight all the way down. You should
also make sure you concentrate on performing the
movements slowly.

To prevent injuries, avoid jerking your legs up rapidly
or locking your knees at the top of the movement.
You should also avoid using more weight than you
can control. If you are using too much weight, you
may have a tendency to inadvertently slam the weight
down onto the stack between repetitions.

START/END POSITION

1 Sit on a leg extension
machine and position your
feet below the foot pad.
Make sure your back is flat
against the back pad and
the tops of your ankles
rest against the foot pad.

* You can usually adjust the
back pad and foot pad to
obtain the desired position.

2 Grasp the handles on the
machine or the edges of
the seat lightly to keep
your hips from lifting up.
Tighten your abdominal
muscles to help protect
your back.

MIDDLE POSITION

3 Slowly lift the weight with
your legs until your knees
are straight, but not locked.

4 Pause for a moment and
then slowly lower your
legs back to a 90-degree
bend at the knees.

DON'T

* Do not arch your back or raise your hips off
the seat to help you lift the weight. Make sure
your back and hips remain against the pads.

* Do not jerk your legs up or quickly release the
weight. Make sure you maintain a constant
motion during the entire exercise.

* Do not turn your toes in or out. Keep your
feet straight as you perform the exercise.

Targeted muscles:

1 quadriceps


legcurl

Using the leg curl machine is a popular way to work
your hamstrings. While primarily strengthening your
hamstrings, this machine also builds strength in your
calves and buttocks.

Many people focus on building up their quadriceps and
place less emphasis on their hamstrings. Working your
hamstrings using the leg curl machine can improve the
shape of your legs by giving your quadriceps and
hamstrings a more balanced appearance.

Try to keep the movement in the exercise smooth and
continuous, making sure the weights do not slam
down between repetitions. You should also keep your
hips on the pad while performing this exercise. If your
hips lift off the pad, your hamstrings will not work as
hard and you may put stress on your lower back. It is
also important that you do not lock your knees when
you bring your legs back to the starting position.

Take extra caution using the leg curl machine if you
have or previously had a knee injury or lower back
problems.

1 Lie on your stomach
on a leg curl machine
and position your feet
below the foot pad.
Your knees should be
just off the pad and
the backs of your
ankles should touch
the foot pad.

* You should be able to adjust
the foot pad to obtain the
desired position.

2 Grasp the handles on the
machine to help keep your
hips from lifting up. Tighten
your abdominal muscles to
help protect your back.

3 Slowly bend your knees
to lift your heels toward
your buttocks, keeping
your toes pulled toward
your shins.

4 Pause for a moment and
then slowly lower your
legs back to the starting
position.

DON'T

* Do not arch your back or lift your hips to help you lift
the weight since this puts stress on your lower back.

* Do not lift your head off the pad.

* Do not lock your knees.

* Do not jerk your legs up or quickly release the weight.
Make sure you maintain a constant motion during the
entire exercise.

Targeted muscles:

1 hamstrings

Additional muscles:

2 buttocks
(gluteus maximus)

3 calves
(gastrocnemius and soleus)


lunge

Lunges firm and tone your quadriceps, hamstrings
and buttocks, as well as your hip flexors, inner thighs
and calves.

This exercise strengthens your legs and helps improve
your balance, which is particularly beneficial for
activities that require vigorous legwork, such as tennis
or squash. Since lunges involve deep knee bending, you
should avoid this exercise if you have knee problems.

Depending on your fitness level, you may want to
use weights while performing lunges. When using
dumbbells, hold a dumbbell in each hand with your
arms at your sides and your palms facing your legs.
To use a barbell, hold the bar across your upper back
with your palms facing forward. When using a barbell,
remember to keep the wrist and elbow of each arm
in a straight line. Keep in mind that adding weights
increases the intensity of the exercise and may make
maintaining your balance more difficult.

When performing lunges, try to keep your back straight
and look straight ahead to help maintain your balance.

START/END POSITION

1 Stand straight with your
hands on your hips, your
feet roughly shoulder
width apart and your
toes pointed forward.

* Make sure you keep
your head up and your
back straight.

Continues...




Excerpted from Teach Yourself VISUALLY Weight Training

Copyright © 2003 by maranGraphics Development.
Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

SECTION 1: WEIGHT TRAINING BASICS.
Chapter 1: Weight Training Basics.
SECTION 2: WORK YOUR UPPER BODY.
Chapter 2: Work Your Chest.
Chapter 3: Work Your Shoulders.
Chapter 4: Work Your Back.
Chapter 5: Work Your Triceps.
Chapter 6: Work Your Biceps and Wrists.
Chapter 7: Work Your Abdominals.
SECTION 3: WORK YOUR LOWER BODY.
Chapter 8: Work Your Legs.
Chapter 9: Work Your Buttocks.
Chapter 10: Work Your Calves.
SECTION 4: USING AN EXERCISE BALL AND TUBING.
Chapter 11: Using an Exercise Ball.
Chapter 12: Using Exercise Tubing.
SECTION 5: DESIGN A WEIGHT ROUTINE.
Chapter 13: Design a Weight Routine.
SECTION 6: STRETCHING.
Chapter 14: Stretching.
SECTION 7: CARDIOVASCULAR TRAINING AND NUTRITION.
Chapter 15: Cardiovascular Training.
Chapter 16: Nutrition.
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