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Learn to:
- Work with free weights or weight machines
- Exercise each muscle group with the proper weight and form
- Prevent injuries
- Lose fat, build strength, and stay healthy
Tone up, burn calories, and stay strong
Weight training is one of the fastest, most effective ways to lose fat, improve muscle tone, and strengthen bones. It also helps guard against osteoporosis, diabetes, and heart disease. Whether you're looking to get started with weights or spice up existing routines, this updated guide is chock-full of exercises that are suited to varying degrees of strength. You'll find out how to tone triceps and biceps and perform the most effective fat-loss circuits and combinations.
- Weight Training 101 - discover why everyone needs weight training, gauge your fitness level, and set goals
- Tools of the trade - get to know the ins and outs of working with free weights, a weight bench, weight machines, bands, and rubber tubing
- The anatomy of weight training - find workouts for your upper and lower back, chest, shoulders, arms, abdominals, butt, legs, and core
- Safety first - perfect the art of spotting and being spotted, avoid injury while lifting weights, and seek help if you're injured
- There's no place like home - find out how to set up a home gym, purchase the right free weights, put your money into weight machines, and buy exercise bands or tubing
Open the book and find:
- Basic workouts to get you started
- Key weight-training terms
- The big picture of training long term
- How to track your progress in a workout diary
- Tips for staying motivated
- How to ensure you're protecting yourself and preventing injury
- Advice for working out in clubs, with trainers, and in classes
- The importance of stretching
- 20-minute workouts for the time-challenged
Learn to:
- Work with free weights or weight machines
- Exercise each muscle group with the proper weight and form
- Prevent injuries
- Lose fat, build strength, and stay healthy
Tone up, burn calories, and stay strong
Weight training is one of the fastest, most effective ways to lose fat, improve muscle tone, and strengthen bones. It also helps guard against osteoporosis, diabetes, and heart disease. Whether you're looking to get started with weights or spice up existing routines, this updated guide is chock-full of exercises that are suited to varying degrees of strength. You'll find out how to tone triceps and biceps and perform the most effective fat-loss circuits and combinations.
- Weight Training 101 - discover why everyone needs weight training, gauge your fitness level, and set goals
- Tools of the trade - get to know the ins and outs of working with free weights, a weight bench, weight machines, bands, and rubber tubing
- The anatomy of weight training - find workouts for your upper and lower back, chest, shoulders, arms, abdominals, butt, legs, and core
- Safety first - perfect the art of spotting and being spotted, avoid injury while lifting weights, and seek help if you're injured
- There's no place like home - find out how to set up a home gym, purchase the right free weights, put your money into weight machines, and buy exercise bands or tubing
Open the book and find:
- Basic workouts to get you started
- Key weight-training terms
- The big picture of training long term
- How to track your progress in a workout diary
- Tips for staying motivated
- How to ensure you're protecting yourself and preventing injury
- Advice for working out in clubs, with trainers, and in classes
- The importance of stretching
- 20-minute workouts for the time-challenged
LaReine Chabut is a distinguished lifestyle and fitness expert, bestselling author, model, and mom. As the on-camera host of MSN's hit web series Focus on Feeling Better, LaReine helped everyday people across America fit in exercise daily. She is most recognized as the lead instructor of The Firm, a series of popular workout videos and her blog [...].
Introduction 1
Part I: Getting Started with Weight Training 5
Chapter 1: Weight Training for Life 7
Chapter 2: The Principles of Training: Concepts and Terminology 13
Chapter 3: Testing Your Strength, Setting Goals, and Tracking Your Progress 27
Chapter 4: Weight-Training Tools and Equipment 39
Chapter 5: Safety First: Protecting Yourself and Preventing Injury 55
Part II: Gaining Weight-Training Wisdom 69
Chapter 6: Set ting Up Your Own Gym at Home 71
Chapter 7: Exercising Away from Home: Clubs, Trainers, and Classes 81
Chapter 8: Your Muscles and How to Use Them Properly 97
Part III: Tackling the Exercises 105
Chapter 9: Working Your Back 107
Chapter 10: Working Your Chest 129
Chapter 11: Working Your Shoulders 145
Chapter 12: Working Your Arms 161
Chapter 13: Working Your Abdominals 175
Chapter 14: Working Your Butt and Legs 187
Chapter 15: Weights for Core Strength 209
Chapter 16: Stretching: The Truth 223
Part IV: Setting Up Your Workout Programs 239
Chapter 17: Basic Workouts to Get Started 241
Chapter 18: 20-Minute Workouts for the Time Challenged 251
Chapter 19: Tackling More-Advanced Programs 261
Chapter 20: Workouts for the Family: New Moms, Moms-to-Be, Kids, and Teens 275
Chapter 21: Workouts for Baby Boomers and Beyond 297
Chapter 22: Adding Yoga and Pilates for Flexibility 309
Part V: The Part of Tens 321
Chapter 23: Ten (Or So) Ways to Use Exercise Bands to Tone and Tighten 323
Chapter 24: Ten (Or So) Ways to Have a Ball with Exercise Balls 335
Index 351
| Erscheinungsjahr: | 2014 |
|---|---|
| Fachbereich: | Allgemeine Lexika |
| Genre: | Importe, Medizin |
| Rubrik: | Wissenschaften |
| Medium: | Taschenbuch |
| Inhalt: | 384 S. |
| ISBN-13: | 9781118940747 |
| ISBN-10: | 1118940741 |
| Sprache: | Englisch |
| Einband: | Kartoniert / Broschiert |
| Autor: | Chabut, Lareine |
| Auflage: | 4th Revised edition |
| Hersteller: |
Wiley
John Wiley & Sons |
| Verantwortliche Person für die EU: | Wiley-VCH GmbH, Boschstr. 12, D-69469 Weinheim, amartine@wiley-vch.de |
| Maße: | 233 x 187 x 22 mm |
| Von/Mit: | Lareine Chabut |
| Erscheinungsdatum: | 31.12.2014 |
| Gewicht: | 0,516 kg |
LaReine Chabut is a distinguished lifestyle and fitness expert, bestselling author, model, and mom. As the on-camera host of MSN's hit web series Focus on Feeling Better, LaReine helped everyday people across America fit in exercise daily. She is most recognized as the lead instructor of The Firm, a series of popular workout videos and her blog [...].
Introduction 1
Part I: Getting Started with Weight Training 5
Chapter 1: Weight Training for Life 7
Chapter 2: The Principles of Training: Concepts and Terminology 13
Chapter 3: Testing Your Strength, Setting Goals, and Tracking Your Progress 27
Chapter 4: Weight-Training Tools and Equipment 39
Chapter 5: Safety First: Protecting Yourself and Preventing Injury 55
Part II: Gaining Weight-Training Wisdom 69
Chapter 6: Set ting Up Your Own Gym at Home 71
Chapter 7: Exercising Away from Home: Clubs, Trainers, and Classes 81
Chapter 8: Your Muscles and How to Use Them Properly 97
Part III: Tackling the Exercises 105
Chapter 9: Working Your Back 107
Chapter 10: Working Your Chest 129
Chapter 11: Working Your Shoulders 145
Chapter 12: Working Your Arms 161
Chapter 13: Working Your Abdominals 175
Chapter 14: Working Your Butt and Legs 187
Chapter 15: Weights for Core Strength 209
Chapter 16: Stretching: The Truth 223
Part IV: Setting Up Your Workout Programs 239
Chapter 17: Basic Workouts to Get Started 241
Chapter 18: 20-Minute Workouts for the Time Challenged 251
Chapter 19: Tackling More-Advanced Programs 261
Chapter 20: Workouts for the Family: New Moms, Moms-to-Be, Kids, and Teens 275
Chapter 21: Workouts for Baby Boomers and Beyond 297
Chapter 22: Adding Yoga and Pilates for Flexibility 309
Part V: The Part of Tens 321
Chapter 23: Ten (Or So) Ways to Use Exercise Bands to Tone and Tighten 323
Chapter 24: Ten (Or So) Ways to Have a Ball with Exercise Balls 335
Index 351
| Erscheinungsjahr: | 2014 |
|---|---|
| Fachbereich: | Allgemeine Lexika |
| Genre: | Importe, Medizin |
| Rubrik: | Wissenschaften |
| Medium: | Taschenbuch |
| Inhalt: | 384 S. |
| ISBN-13: | 9781118940747 |
| ISBN-10: | 1118940741 |
| Sprache: | Englisch |
| Einband: | Kartoniert / Broschiert |
| Autor: | Chabut, Lareine |
| Auflage: | 4th Revised edition |
| Hersteller: |
Wiley
John Wiley & Sons |
| Verantwortliche Person für die EU: | Wiley-VCH GmbH, Boschstr. 12, D-69469 Weinheim, amartine@wiley-vch.de |
| Maße: | 233 x 187 x 22 mm |
| Von/Mit: | Lareine Chabut |
| Erscheinungsdatum: | 31.12.2014 |
| Gewicht: | 0,516 kg |
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