Dumbbell TrainingHuman Kinetics, 2019 M06 10 - 296 páginas One of the most versatile and effective forms of equipment, dumbbells have long been part of the training formula for building strength and power and toning the entire body. Now in Dumbbell Training, Second Edition, former NSCA Collegiate Strength and Conditioning Coach of the Year Allen Hedrick describes how to use dumbbells as a primary mode of training and shows how dumbbells can be an excellent alternative to traditional barbell workouts for just about anyone. Whether you are an athlete wanting to improve your sport performance or a fitness enthusiast wanting to improve upon your current exercise regime, you can use dumbbells to achieve your goals related to fitness, weight loss, increased muscle mass, or improved athletic performance. Hedrick, the former strength and conditioning coach at the United States Olympic Training Center, guides you through proven exercises and programs based on more than 25 years of experience working with athletes. The book is loaded with more than 110 exercises targeting the core, upper body, lower body, and total body. Exercises feature a variety of variations and are supplemented with photos and concisely written exercise descriptions, making it easy to understand each exercise and implement it on your own. Did You Know? sidebars offer interesting details and tips about the use of dumbbell exercises. You’ll also find 66 ready-to-use programs that target your specific goals. Fitness-oriented plans will help you with fat loss, general fitness, hypertrophy, and strength, while athletes will find plans for increasing power, speed, agility, and balance in eight popular sports: cycling, ice hockey, skiing, soccer, speed skating, swimming, track and field, and wrestling. If you train with dumbbells, or are interested in starting a dumbbell training program, Dumbbell Training will put you on the path to a refined physique or improved performance. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam. |
Contenido
Part I Training With Dumbbells | 1 |
Chapter 1 Benefits of Training With Dumbbells | 3 |
Chapter 2 Designing a Program | 9 |
Chapter 3 Incorporating Dumbbells Into an Existing Program | 31 |
Part II Exercises | 43 |
Chapter 4 Upper Body | 45 |
Chapter 5 Lower Body | 89 |
Chapter 6 Core | 111 |
Chapter 9 Training for Weight Loss | 207 |
Chapter 10 Training for Increased Muscle Size | 219 |
Chapter 11 Training for Increased Power | 229 |
Chapter 12 Training for Speed Sports | 239 |
Chapter 13 Training for Agility and Balance Sports | 257 |
| 271 | |
About the Author | 273 |
Find more Outstanding Resources | 275 |
Chapter 7 Total Body | 133 |
Part III Programming | 193 |
Chapter 8 Training for Fitness | 195 |
Continuing Education | 277 |
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Términos y frases comunes
9 sec Allowing ALTERNATING arms barbell bend bottom bringing chest COMMON ERRORS Complete the full Continue crunch cycle Decline Deltoid directly effect elbows emphasis endurance explosively Failing feet flexing floor foot forward front front squat full number fully extended hand hang head hips Hold Hypertrophy improper increase individuals Initiating the movement INSTRUCTIONS INTENSITY jerk joint jump Keep Keep the heels knees lateral LENGTH lift lower body lower the dumbbells lunge Maintaining movement moving Multijoint muscle number of repetitions number of required Once Pausing perform Placing possible pushing quickly range of motion reduces required repetitions resistance training REST result seconds sets and exercises SETS AND REPS shoulder-width shoulders shrug sides sitting back slightly in front split sport squat start position starting position step straight strength toes training program Triceps TRUNK Twisting Week 1 Week weight Weightlifted workout