Bret Contreras; Human Kinetics (Organization)'s Bodyweight strength training anatomy : your illustrated PDF

By Bret Contreras; Human Kinetics (Organization)

ISBN-10: 1450429297

ISBN-13: 9781450429290

ISBN-10: 1450466427

ISBN-13: 9781450466424

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Additional info for Bodyweight strength training anatomy : your illustrated guide to strength, power, and definition

Example text

Most infomercial products not only fail to outperform bodyweight movements in muscle activation, but they also are generally flimsy and awkward to use. Core Muscles The definition of the core is a bit nebulous. Ask five personal trainers what comprises the core and you may get five different answers. Although most will agree that it includes the lumbar spine (low back), pelvis, and hip joints, there is little consensus on the specific musculature involved. Some say that it encompasses all the muscles between the knees and shoulders, while others feel that the core is limited to the muscles between the ribcage and pelvis.

Specific attention to the rear delts is usually provided through transverse abduction movements of the shoulder. While all three heads contribute to handstand pushup movements, the anterior and lateral heads are worked the most during this category of lifts. The posterior head keeps the shoulder stable and contributes slightly to the overall motion. Even if you were never to target your deltoids, you could achieve pretty good development by performing horizontal pressing and pulling movements such as push-ups and inverted rows.

Reverse the movement and raise your body until your elbows lock out. Muscles Involved Primary: Pectoralis major, triceps brachii, anterior deltoid Secondary: Serratus anterior, trapezius, rectus abdominis 42 Exercise Notes This is a great beginner variation because it allows you to perform the movement with proper core activation and accustoms you to keeping the body long and straight. As you progress, perform the movement from a lower table or chair to bring yourself closer to the ground. Eventually you’ll be able to perform pushups from the floor.

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Bodyweight strength training anatomy : your illustrated guide to strength, power, and definition by Bret Contreras; Human Kinetics (Organization)

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