Anatomy for Strength and Fitness Training for Women

An Illustrated Guide to Your Muscles in Action

Mark Vella

• Publisher: IMM Lifestyle Books
• Year: 2016
• Print ISBN:
  9781845379520
• eBook ISBN:
  9781607653738
• Topic: Medicine
• Subtopic: Anatomy

Scientific research has made it clear that a woman's body should be exercised differently from a man's, and that her training program should be adjusted to suit her body type and transformations as she moves through the various life stages.

Anatomy for Strength and Fitness Training for Women is a unique guide, reference work, and graphic education tool suitable for any woman interested in understanding her own body, how it functions during exercise, and how to formulate a personal exercise program.

Over 90 exercises are provided to help you sculpt your entire body with gym weights, free weights, aerobics, and stretching, including:

• Swimming
• Transverse activation in four-point kneeling
• Barbell bench press
• Cable cross-over
• Freestanding barbell squats
• Hip abductor machine
• Seesaw with ball
• Seated low cable pulley rows
• Machine shoulder press
• Dumbbell standing lateral raise
• Rear deltoid machine
• French curl
• Cable tricep push-down
• Supine hip flexion stretch
• Plank to downward-facing dog
• Child stretch
• And much more!

The exercises are featured in clear anatomical detail and are grouped by aerobic training, abdominals, chest, legs and hips, back and shoulders, arms, and stretches and flexibility. Each exercise incorporates a full-body illustration plus instructions on proper execution and technique. Start and finish positions are shown, and supplementary information is included by way of hints and tips.

Inside this informative 144-page guide, you'll also find a method of assessing your own fitness which you can use to help you choose the correct type of program for your life stage and fitness level. Sample programs illustrate how you can choose a program based on the needs you have established in the assessment.

Build a better you by understanding how your body performs when exercising, with Anatomy for Strength and Fitness Training for Women!

BUILDING A BETTER YOU

Research in the last ten years has made it clear that a woman’s body should be exercised differently from a man’s. Additionally, due to the physiological differences and the distinct cycles of a woman’s life, her training programme should be adjusted to suit her body type and transformations as she moves through the various life stages. Anatomy for Strength and Fitness Training for Women combines valuable training information, exercise illustration and analysis of female-specific exercises, as well as guides on how to do each exercise properly. It is a unique guide, reference and education tool for any woman interested in understanding her own body and formulating a personal exercise programme, as well as for practitioners involved in exercise science and anatomy such as trainers, teachers and students.

How to use this book

Anatomy for Strength and Fitness Training for Women is both a visual and textual analysis of common exercises, and a guide to how to do various exercises properly.

The introductory section offers an explanation of basic anatomical movement terminology and exercise analysis, as well as a self-assessment of fitness and body types that can be used in choosing a personal exercise programme. The sample programmes that follow illustrate how to choose a routine based on the needs you have established in the assessment.

The core of the book is the exercise section. It covers aerobic training, the development of the postural stabilizers, exercises for the chest, legs and hips, back and shoulders, and arms, as well as static stretches. Each part begins with a basic introduction focused on the body part or type of training covered. Every exercise is covered independently, and defined and given some background. There is a ‘how-to’ guide to doing the exercise, as well as a visual and technical exercise analysis describing which muscles are being used as mobilizers and postural stabilizers. The start position is usually depicted in line drawings.

The adult human body has more than 600 muscles and 206 bones. In this book, emphasis is placed on the 70 or so main muscles involved in movement and stabilization. Many of the smaller muscles, as well as the deep small muscles of the spine and muscle...

Table of contents

• Cover
• Title
• Dedication
• Author’s Acknowledgments
• Contents
• Part 1: Anatomy and Exercise Programmes
• Part 2: The Exercises
• Glossary
• Index
• Resources
• Copyright