The Gym Bag Manual of Weightlifting and Strength Training

by El-Hewie, Mohamed F.

• ISBN13: 9781456484071
• ISBN10: 1456484079
• Format: Paperback
• Copyright: 2010-12-01
• Publisher: Createspace Independent Pub

Summary

In order to offer the trainee with a convenient source of practical information suitable for the fast pace of gym environment, I opted to extract the training routines and procedures that directly relate to the immediate activities of exercising. The remainder of theoretical information is thus left for those moments when the trainee hunts of supportive or explanatory analysis of the training process. In this edition, the book is organized in such manner that follows the gradual, progressive, and incremental exercising, from stretching and warm up to bodybuilding and strengthening, and finally to the highly skilled and agile Olympic lifting. The aforementioned succession might not necessarily ensue in a session or more but rather it might ensue in both brief sessions as well as over many years of training. Both the maintenance of previously attained level of strength and fitness, as well progressively evolving strength, must succeed in cycles of Bodybuilding, Powerlifting, and highly skilled Weightlifting. Those cycles vary in length, duration, and intensity according to the individual characteristics of training habits. . The initial phase of warming-up and stretching is discussed in Chapter 1. Chapter 2 describes the next phase of proper lifting techniques which must be ingrained before engaging in any resistance training. Chapter 3 comprises the bulk of the book as it details many Bodybuilding exercises that cover the entire musculoskeletal system. This is the most important chapter in the book since it acquaints the reader with the functional anatomy of the human body. Chapter 4 takes the trainee into a more specialized field of Bodybuilding that emphasizes the acquisition of muscular power; e.g.; Powerlifting. Before the trainee is introduced to the highly skilled Olympic lifting, Chapter 5 outlines the schemes and strategies of such fascinating and addicting sport. Chapter 6 teaches the trainee the intricate details of the Snatch Lift. Chapter 7 does the same as the previous chapter but in regards to the Clean & JerkSpot on Contents:METHODS OF STRETCHINGSTRETCHING BASICSIMPULSIVE, SYMMETRIC STRETCHING OF PELVIC AND SPINAL JOINTSSTATIC, ASYMMETRIC PELVIC STRETCHINGSTATIC, SYMMETRIC STRETCHING OF KNEES AND ANKLESSTATIC, ASYMMETRIC STRETCHING OF LEGSSTRETCHING WITH LIGHT WEIGHTSPROPER LIFTING TECHNIQUESAPPROACHING LIFTINGUPPER BODY POSTUREBEND YOUR KNEESPULLING VERSUS YANKINGTHE APPROACH PHASEINITIAL PHASELEVERAGE OF TORQUEEQUALIZATION PHASETHE PHASE OF EXTERNAL MOTIONBODYBUILDINGSTRENGTHENING ELBOW FLEXORSBRACHIALIS MUSCLEBICEPS BRACHII MUSCLEBRACHIORADIALIS MUSCLEWRIST AND FINGER EXTENSORS AND FLEXORSSTRENGTHENING ELBOW EXTENSORSELBOW EXTENSION EXERCISESSHOULDER ELEVATION and ROTATIONBarbell Shoulder PressSeated Shoulder PressOne-Hand Shoulder Dumbbell PressDumbbell Front RaisesCable Front RaisesDumbbell FlyesIncline Dumbbell FlyesCable FlyesDeck FlyesPulloverBench PressInclined Bench PressPushupsParallel Bar DipsSHOULDER ADDUCTION AND EXTENSIONSHOULDER ABDUCTIONLateral Arm RaisesShoulder ExtensionSHOULDER FLEXIONSTRENGTHENING THE HIPSHIP EXTENSIONHIP FLEXIONSTRENGTHENING THE KNEESKNEE EXTENSIONKNEE FLEXIONSTRENGTHENING THE ANKLELOWER BACK EXERCISESABDOMINAL EXERCISESBACK SQUATOVERHEAD SQUATMILITARY CLEANPOWER CLEANHANG CLEANMILITARY SNATCHPOWER SNATCHDEADLIFTFEATURES OF WEIGHTLIFTING TRAININGSTANDARD WEIGHTLIFTING TRAINING SESSIONSTRAINING FOR COMPETITIONASSISTING EXERCISES OF WEIGHTLIFTINGSQUATSTANDARD SNATCH TECHNIQUEINDUCTION OF ACCELERATIONINDUCTION OF SPEEDINDUCTION OF MOMENTUMINDUCTION OF WEIGHTLESSNESSOVERHEAD SQUATTINGFINAL ASCENTCONTEST RULES OF THE SNATCH LIFTTRAINING PRACTICE ON THE SNATCH LIFTSPECIFIC FEATURES OF THE MECHANISM OF EXECUTION OF THE SNATCHPHASE OF ACCELERATION OF THE SNATCHPHASE OF INITIATING MOMENTUM OF THE SNATCH