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Tìm sách theo yêu cầu
Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment.
Targeting all muscle zones and primary muscle regions—arms, chest, shoulders, back, core, thighs, glutes, and calves—Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you’ll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus.
Product Details
Paperback: 224 pages
- Publisher: Human Kinetics; 0002- edition (September 6, 2013)
- Language: English
- ISBN-10: 1450429297
- ISBN-13: 978-1450429290
- Product Dimensions: 9.9 x 7 x 0.4 inches
- Shipping Weight: 1 pounds (View shipping rates and policies)
- Average Customer Review: 4.6 out of 5 stars See all reviews (100 customer reviews)
- Amazon Best Sellers Rank: #4,176 in Books (See Top 100 in Books)
- #12 in Books > Sports & Outdoors > Coaching > Training & Conditioning
- #12 in Books > Health, Fitness & Dieting > Exercise & Fitness > Weight Training
Editorial Reviews
Review
"Bret Contreras is hands down one of the top fitness professionals. If you want to learn the science and art of bodyweight training, there is no better resource than Bret's book, Bodyweight Strength Training Anatomy."
Brad Schoenfeld, MSc, CSCS, CSPS-- Author of The M.A.X. Muscle Plan
“Bret Contreras is extremely knowledgeable about biomechanics, and Bodyweight Strength Training Anatomy is a tremendous resource for anyone wanting a better understanding of performing bodyweight exercises.”
Joe Dowdell, CSCS-- Founder and Owner of Peak Performance, New York City
About the Author
Bret Contreras, MS, CSCS, has become known in the strength and conditioning industry as The Glute Guy because of his expertise in helping clients develop strong, shapely glutes. He is currently pursuing a PhD in sport science at the Auckland University of Technology in New Zealand, where he has studied under biomechanics expert John Cronin. Contreras has conducted numerous electromyography experiments in his research.
As the former owner of Lifts Studio in Scottsdale, Arizona, Contreras worked closely with hundreds of clients ranging from sedentary people to elite athletes, and he invented a glute-strengthening machine called the Skorcher. He currently trains figure competitors, writes programs for clients from all over the world, and consults for various professional sport teams.
Contreras is a distinguished lecturer in strength and conditioning, presenting at many conferences throughout the United States, including the 2013 NSCA Personal Trainer Conference. He is a peer-reviewed author and regular contributor to well-known industry publications including Men’s Health, Men’s Fitness, Oxygen, and MuscleMag. Oxygen magazine voted him the Glute Expert in their 2010 glutes edition. Contreras maintains The Strength of Evidence Podcast, where he discusses important topics in strength and conditioning.
Most Helpful Customer Reviews
41 of 43 people found the following review helpfulBy Fred on September 12, 2013
Format: Paperback
3 Comments Was this review helpful to you? YesNoBret Contreras ("the Glute Guy") has outdone himself with this book. I have been bodyweight training for about 10 months prior to this book coming out and I had learned a lot. However, even after all the research I had done, this book further enhanced my understanding of how to exercise effectively without external resistance.
Furthermore, with 150+ exercises to choose from, I learned a bunch more cool exercises and some interesting twists on old classics.
If you're a beginner, this book is great. If you're an experienced bodyweight trainer, this book will give you even more insight on how to work out effectively. Many people will read this book and be blown away by the fact that you can do so much with just your body weight.
The book is beautifully presented, with each exercise and the muscles worked illustrated and fully described.
Bret Contreras is renowned for his attention to detail and effectively communicating the science of strength and conditioning. In Bodyweight Strength Training Anatomy, he continues in that vein. It is a must have for every serious strength trainer.
Furthermore, with 150+ exercises to choose from, I learned a bunch more cool exercises and some interesting twists on old classics.
If you're a beginner, this book is great. If you're an experienced bodyweight trainer, this book will give you even more insight on how to work out effectively. Many people will read this book and be blown away by the fact that you can do so much with just your body weight.
The book is beautifully presented, with each exercise and the muscles worked illustrated and fully described.
Bret Contreras is renowned for his attention to detail and effectively communicating the science of strength and conditioning. In Bodyweight Strength Training Anatomy, he continues in that vein. It is a must have for every serious strength trainer.
43 of 47 people found the following review helpfulBy John Marmonti on September 18, 2013
Format: Paperback
Comment Was this review helpful to you? YesNoI received my copy of Bodyweight Strength Training Anatomy, and it's just what I wanted. I like to work out for 30 minutes or so before going to work, so driving to a health club isn't convenient. Also, I'm living on a budget so I don't want to buy fitness equipment for my home. With this book I'll be able to get a good workout anytime, anywhere. The exercises are rated from #1 (beginner) to #4 (advanced) so it's unlikely that I'll "outgrow" the exercises anytime soon. (Just try the Pistol Squat on page 122. You'll see what I mean.) The full-color anatomical illustrations are amazing, and show which muscles you're working. I know there's lots of misinformation circulating on the web about proper training technique, but Contreras seems to know what he's talking about.
26 of 27 people found the following review helpfulBy Susanna Hutcheson TOP 500 REVIEWER on September 26, 2013
Format: Kindle Edition
I mostly do bodyweight workouts. I do yoga at least twice a week, which is a form of bodyweight. I do the resistance bands also. But I depend mostly on short bodyweight workouts. This book was very helpful to me. I was a bit surprised at some of the muscles that were worked in some exercises.
For example, the push-up against a counter or table works your triceps, biceps, traps and delts. I thought they worked the chest and back primarily.
This book makes it easy to decide what exercises to do in each workout. When you know the muscle group you want to hit and the exercises that make it happen, planning workouts is fun. And, the book gives not only instructions but alternatives as well. I find it a well written book that's laid out in an easy-to-follow manner. I would have liked to have seen an index so you could quickly find a specific exercise. But the table of contents pretty much does the same job in this book.
Contents
Preface
Acknowledgments
Chapter 1 The Bodyweight Challenge
Chapter 2 Arms
Chapter 3 Neck and Shoulders
Chapter 4 Chest
Chapter 5 Core
Chapter 6 Back
Chapter 7 Thighs
Chapter 8 Glutes
Chapter 9 Calves
Chapter 10 Whole Body
Chapter 11 Planning Your Program
About the Author
Highly recommended.
- Susanna K. Hutcheson
Health & Fitness Researcher/Reviewer
- Link: http://www.amazon.com/Bodyweight-Strength-Training-Anatomy-Contreras/dp/1450429297
For example, the push-up against a counter or table works your triceps, biceps, traps and delts. I thought they worked the chest and back primarily.
This book makes it easy to decide what exercises to do in each workout. When you know the muscle group you want to hit and the exercises that make it happen, planning workouts is fun. And, the book gives not only instructions but alternatives as well. I find it a well written book that's laid out in an easy-to-follow manner. I would have liked to have seen an index so you could quickly find a specific exercise. But the table of contents pretty much does the same job in this book.
Contents
Preface
Acknowledgments
Chapter 1 The Bodyweight Challenge
Chapter 2 Arms
Chapter 3 Neck and Shoulders
Chapter 4 Chest
Chapter 5 Core
Chapter 6 Back
Chapter 7 Thighs
Chapter 8 Glutes
Chapter 9 Calves
Chapter 10 Whole Body
Chapter 11 Planning Your Program
About the Author
Highly recommended.
- Susanna K. Hutcheson
Health & Fitness Researcher/Reviewer
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