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Anatomy of Exercise for Women: A Trainer's Guide to Exercise for Women
Anatomy of Exercise for Women: A Trainer's Guide to Exercise for Women Anatomy of Exercise for Women: A Trainer's Guide to Exercise for Women Anatomy of Exercise for Women: A Trainer's Guide to Exercise for Women Anatomy of Exercise for Women: A Trainer's Guide to Exercise for Women

* Book Type:


Publisher: Firefly Books

Author Statement: Lisa Purcell, editor
Series Name: Anatomy of
Audience: Trade
Specs: full color anatomical illustrations throughout, glossary
Pages: 160
Trim Size: 8 3/4" X 11" X 3/8"
Language code 1: eng
Publication Date: 20130214
Copyright Year: 2013
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Anatomy of Exercise for Women: A Trainer's Guide to Exercise for Women

Women are joining gyms and running in marathons in record numbers. They are also learning about the preventive effect of exercise on diseases and conditions, including depression, heart disease, osteoporosis, dementia and breast cancer. Anatomy of Exercise for Women provides women of all ages with exercise programs that will bring great benefits in physical fitness, psychological well-being and meeting the challenges of daily life.

Like all of the books in the series, this title contains:

  • Detailed, full-color anatomical illustrations for all the exercises
  • Annotations identifying the active and stabilizing muscles
  • Concise how-to instructions for each exercise
  • Identification of the specific muscles that benefit the most from each exercise
  • Suggested modifications for different levels of difficulty
  • A glossary of anatomical terms.

Exercises are presented individually and then also in pre-designed workouts that let women focus on what they want most to improve: Leaner Legs, Thighs and Glutes; Arm Toner; Core Strength and Stability; All-Over Toner; and Working the Waistline. The Beginner's and Back to Basics Workouts are excellent overall programs. Stretching exercises help to alleviate stress and fatigue, improve posture and increase flexibility.

The "Anatomy of..." series has revolutionized how people can approach their fitness needs. The books are ideal references for beginning exercisers and amateur athletes, elite competitors, trainers, physiotherapists, coaches, sport injury clinics, yoga, pilates and fitness instructors, team doctors and specialist professionals.

Bio:

Lisa Purcell is a writer and editor with a degree from Princeton University. She specializes in exercise and anatomy books, working with top trainers from around the country. She lives in New York City.

Preface:

Introduction:
Fit & Feminine

Ever-increasing numbers of women are taking up fitness regimens, whether joining gyms, running in marathons, or simply spreading a mat in the living room and trying out some home exercise. The reasons are many: some women want to drop a few pounds and tone up their thighs to fit into those skinny jeans; others are looking to improve their overall health and increase their energy levels; some use exercise to manage stress and improve their mood; and of course, many begin working out for a combination of all those reasons. The simple fact is exercise makes us all feel better--and look better, too. For whatever reason you've decided to follow an exercise program, you'll find plenty of valuable information and tips in the following pages. You'll find a guide to a comprehensive exercise program, devised with attention to your whole-body anatomy. The first group of exercises focuses on flexibility, demonstrating moves that can warm you up before a longer workout or just get you going to start your day. Sections on the upper body, the core, and the lower body target those areas most of us want to improve. Performed together, these exercises will not only enhance your figure, but also increase you body's performance levels.

Fit and feminine: the goal for most women undertaking an exercise regimen. We all want to look our best and feel our best, too, so that we can perform at peak levels, with energy to spare. With women's busy lives, it isn't always easy to fit in everything that needs to be done in a day, but making time to exercise is one of the best investments you can make in yourself.

This book is divided into five sections: the first group of exercises focuses on flexibility, demonstrating moves that can warm you up before a longer workout or just get you going to start your day. Sections on the upper body, the core, and the lower body target those areas most of us want to improve. The final section offers sample workouts. Performed together, these exercises will not only enhance your figure, but also increase you body's performance levels.

Make Time for Fitness

All too often we put off starting an exercise program because there simply doesn't seem to be enough time in a day. Yet, it may be easier than you think. For example, using this book as a guide, you can work at home, saving the extra time (and money) that working out a gym demands. Just find yourself a space (the living room, for instance), and set aside just 10 to 30 minutes a day, two or three times a week. Designate a regular time (say, after dinner); this encourages you to stick to a consistent schedule. Just as you can build up the weight on your dumbbells, so too can you build up the hours per week you spend exercising. Dip into this book over time, and don't be afraid to try something new; you may find an exercise that challenges you in a new way or discover that you're weak or strong in an area you never knew existed. Pay attention to what your limits are, and then work toward exceeding them. As you get more comfortable with the workout, devote more time to it to see faster, better results.

Getting Started

Although you may be tempted to dive right into your workout, warming up is essential to any exercise program. Warm-ups will increase the benefits of exercising and help decrease the potential of sustaining injury. The basic kinds of warm-ups fall into two categories: cardiovascular exercises and stretches. Cardio exercises stimulate blood and oxygen flow through your body. Try running in place, jumping rope, spinning or cycling, or even brisk walking. Stretches, such as those found in the first chapter, gradually and smoothly lengthen the muscles, maximizing their flexibility.

How to Use This Book

In the step-by-step chapters of this book, you'll find photos with instructions demonstrating how to execute each exercise and some tips on what to do to perform it correctly--and what to avoid. Some exercises have accompanying variations, shown in the modification box. Alongside each exercise is a quick-read panel that lists the exercise's major target, level of difficulty, and benefits. Also included is a list of precautions: if you have one of the issues listed, it is best to avoid that exercise. Each exercise also features illustrations showing key muscles. As you work out, visualize the muscles that you are engaging--it will help you maintain optimal form.

TOC:

Contents

Introduction: Fit and Feminine
Full-Body Anatomy

Flexibility Exercises

    Neck Side Bend
    Triceps Stretch
    Posterior Hand Clasp
    Chest Stretch
    Swiss Ball Kneeling Lat Stretch
    Latissimus Dorsi Stretch
    Toe Touch
    Cat and Dog Stretch
    Piriformis Stretch
    Hip Stretch
    Hip-to-Thigh Stretch
    Spine Stretch
    Swiss Ball Hip Crossover
    Knee-to-Chest Hug
    Iliotibial Band Stretch
    Quadriceps Stretch
    Standing Hamstrings Stretch
    Standing Calf Stretch
    Child's Pose

Upper-Body Exercises

    Neck Side Bend
    Chair Dip
    Chair Crunch
    Overhead Press
    Alternating Chest Press
    Standing Fly
    Upward Plank
    Swiss Ball Pullover
    Swiss Ball Triceps Extension
    Swiss Ball Fly
    Push-Up
    Prone Trunk Raise
    Dumbbell Upright Row
    Alternating Dumbbell Curl

Core-Training Exercises

    Crunch
    Half Curl
    Seated Russian Twist
    Spine Twist
    Oblique Roll-Down
    Bicycle Crunch
    The Boat
    V-Up
    Backward Ball Stretch
    Plank
    Swiss Ball Transverse Abs
    Swiss Ball Rollout
    Foam Roller Calf Press
    Foam Roller Diagonal Crunch
    Foam Roller Supine Marches
    Tiny Steps
    Double-Leg Abdominal Press
    The Twist
    Standing Knee Crunch
    Power Squat
    Swiss Reverse Bridge Rotation
    Swiss Ball Sitting Balance
    Swiss Ball Hip Circles
    Swiss Ball Reverse Bridge Roll
    Abdominal Hip Lift
    Leg Raise

Lower-Body Exercises

    Foam Roller Iliotibial Band Release
    Swiss Ball Jackknife
    Shoulder Bridge
    Foam Roller Bicycle
    Single-Leg Circles
    Scissors
    Wall Sits
    Stiff-Legged Deadlift
    Forward Lunge
    Lateral Lunge
    Dumbbell Lunge
    Dumbbell Calf Raise
    Kneeling Side Lift

Put It All Together: Workouts
Glossary
Credits and Acknowledgments

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