Delavier's sculpting anatomy for women : core, butt, and legs

著者

書誌事項

Delavier's sculpting anatomy for women : core, butt, and legs

Frédéric Delavier, Jean-Pierre Clémenceau

Human Kinetics, c2011

タイトル別名

Belles fesses et ventre plat

Sculpting anatomy for women

大学図書館所蔵 件 / 全4件

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内容説明・目次

内容説明

Get an inside view of muscles in action. Like having an X-ray as you work out, Delavier's Sculpting Anatomy for Women features full-color photos and detailed anatomical illustrations of exercises for slimming, shaping, and toning the core, butt, and legs. Whether you're looking to eliminate love handles, tighten your glutes, or add definition to your legs, Delavier's Sculpting Anatomy for Women presents the exercises, programming, and advice for the results you want. It's all here and all in the stunning detail that only Frederic Delavier can provide! Step-by-step instructions work in tandem with the anatomical illustrations to ensure clear understanding of how to maximize the efficiency and effectiveness of each exercise. You'll see how muscles interact with surrounding joints and skeletal structures and learn how variations can make each exercise easier or more intense. Delavier's Sculpting Anatomy for Women also includes nutrition recommendations; breathing techniques; and a customizable program for toning, strengthening, and sculpting your abs, glutes, and legs in just 90 days! The former editor in chief of PowerMag in France, author and illustrator Frederic Delavier is a journalist for Le Monde du Muscle and a contributor to Men's Health Germany and several other strength publications. His previous publications, Strength Training Anatomy and Women's Strength Training Anatomy, have sold more than 2 million copies.

目次

Your Mission: A Flat Belly and a Sexy Butt in Three Months Five Tips to Get You Started 1. Motivation Is Essential 2. It's Never Too Late to Reshape Your Body 3. Exercise for Your Health 4. Listen to Your Body 5. Exercise for Beauty Nutrition: The Foundation of Your Health Rules of Nutrition Nutrients That Give You Energy How to Work Your Buttocks and Abdominal Muscles Sculpt Your Butt 24 Sculpt Your Abs 27 Get Rid of Cellulite Two Types of Cellulite Reasons You Get Cellulite How to Beat Cellulite GOAL 1: SLIM YOUR WAIST Static Stretch for the Waist Standing Side Bend Torso Twist With a Stick Lying Torso Twist Side Plank Swimming GOAL 2: STRENGTHEN YOUR ABDOMINALS Crunch, Feet on the Floor Crunch, Legs Raised Sit-Up, Feet on the Floor Crunch, Feet on a Bench Oblique Crunch, Feet on the Floor or a Bench Oblique Crunch, Legs Raised In-and-Out Reverse Crunch Bicycle Oblique Bicycle Sphinx GOAL 3: SCULPT YOUR BUTT Leg Lift to the Side Leg Lift on the Belly Leg Lift on the Knees Leg Lift With a Bent Knee Opposite Arm and Leg Raise Side Leg Raise on the Knees Bridge Bridge, Feet on a Bench Bridge With One Leg Raised Lying Hamstring Stretch Buttocks Stretch Leg Extension to the Back Leg Extension to the Side Lateral Leg Curl GOAL 4: TONE YOUR LEGS Standing Knee Raise Body-Weight Squat Deadlift Squat With a Bar Wide-Leg Squat Good Morning With a Bar Step-Up on a Bench Forward Lunge Forward Lunge With Dumbbells Alternating Side Lunge Standing Hamstring Stretch Hamstring Stretch Using a Bench Standing Calf Raise Calf Raise Using a Dumbbell Calf Stretch DEVELOP YOUR OWN CUSTOMIZED PROGRAM Know Your Body Well So You Can Train Effectively Dominant Characteristics Personalizing Your Training Design Your Program Morphology A, Program 1: Beginner Morphology A, Program 2: Intermediate Morphology A, Program 3: Advanced Morphology B, Program 1: Beginner Morphology B, Program 2: Intermediate Morphology B, Program 3: Advanced Morphology C, Program 1: Beginner Morphology C, Program 2: Intermediate Morphology C, Program 3: Advanced

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