By Bret Contreras
Bring up energy, construct mass, burn fats, and outline your muscle groups. With full-color anatomical illustrations, step by step directions, and coaching recommendation, Bodyweight power education Anatomy is the authoritative source for sculpting your body with no unfastened weights, machines, or dear apparatus.
concentrating on all muscle zones and first muscle regions—arms, chest, shoulders, again, center, thighs, glutes, and calves—Bodyweight energy education Anatomy provides 156 of the best body weight routines that may be played each time, anyplace. With professional suggestion from well known power coach Bret Contreras, you’ll alter, mix, and series routines to ramp up your regimen and keep away from plateaus.
intensive but sensible, Bodyweight power education Anatomy takes you within each workout via gorgeous anatomical paintings that finds basic muscle mass labored in addition to the correct surrounding constructions, together with bones, ligaments, and tendons.
no matter if you're simply starting your quest for a greater physique or just looking a confirmed method for education at domestic, at the street, or at the move, Bodyweight energy education Anatomy is a special source that you’ll confer with repeatedly.
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Extra info for Bodyweight Strength Training Anatomy
La chaise sert d’espalier. Le partenaire fait contrepoids. Les grands droits Ici, les grands droits restent isométriques, c’est-à-dire que le travail se fait à longueur constante¸ sans s’allonger ni se raccourcir. Assis Assis sur la chaise Le dos droit bien redressé, soulever une cuisse, genou fléchi, le plus haut possible sans lâcher l’étirement du dos. C’est là toute la difficulté et tout l’intérêt. Gym_chaise 30/06/05 17:02 Page 50 50 Assis, les deux jambes à la fois Plus dur… les deux jambes à la fois.
Couché sur le dos, les pieds sur le bord du siège, genoux fléchis, cuisses à moins de quatre-vingt-dix degrés du ventre pour ne pas risquer la cambrure. Soulevez le bassin le plus haut possible en appuyant bien sur les bras. Restez et essayez de joindre les mains en dessous du dos et de dégager la nuque. Redescendez doucement, les pieds toujours sur le siège. R. B. de Gasquet et en particulier avec les éléments développés dans l’ouvrage Abdominaux : arrêtez le massacre1. Il n’y aura donc jamais raccourcissement des abdominaux grands droits, jamais de rapprochement du bassin et des épaules, afin de ne pas augmenter la pression dans l’enceinte abdominale, de ne pas pousser les viscères vers le bas.
R. B. de Gasquet et en particulier avec les éléments développés dans l’ouvrage Abdominaux : arrêtez le massacre1. Il n’y aura donc jamais raccourcissement des abdominaux grands droits, jamais de rapprochement du bassin et des épaules, afin de ne pas augmenter la pression dans l’enceinte abdominale, de ne pas pousser les viscères vers le bas. Ceci afin de protéger le périnée et la colonne vertébrale, en empêchant toute compression des disques intervertébraux. Tous les efforts se pratiquent sur l’expiration, en associant la contraction préalable du périnée, afin de diriger les forces vers le haut.