strength training Key tips and techniques to improve your physique Includes content previously published in Strength Training strength training strength training Key tips and techniques to improve your physique Includes content previously published in Strength Training LONDON, NEW YORK, MUNICH, MELBOURNE, DELHI Senior Editor Senior Art Editor Production Editor Production Controller Jacket Designer Managing Editor Managing Art Editor US Editor Bob Bridle Sharon Spencer Tony Phipps Louise Minihane Mark Cavanagh Stephanie Farrow Lee Griffiths Margaret Parrish DK InDIa Managing Art Editor Ashita Murgai Editorial Lead Saloni Talwar Senior Art Editor Rajnish Kashyap Project Designer Pooja Pipil Project Editor Neha Gupta Designers Akanksha Gupta, Diya Kapur Editors Karishma Walia, Garima Sharma DTP Manager Balwant Singh Senior DTP Designer Harish Aggarwal DTP Designers Shanker Prasad, Anita Yadav, Vishal Bhatia Managing Director Aparna Sharma First American Edition, 2011 Published in the United States by DK Publishing 375 Hudson Street New York, New York 10014 11 12 13 14 15 10 9 8 7 6 5 4 3 2 1 001—179529—Mar/2011 Includes content previously published in Strength Training Copyright © 2011 Dorling Kindersley Limited All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise without the prior written permission of the copyright owners. Published in Great Britain by Dorling Kindersley Limited The information in this book is designed to help you make informed decisions about your health, diet, fitness, and exercise program. It is not intended as a substitute for professional fitness and medical advice. If you suspect that you have a medical problem you should seek your doctor’s approval before you begin any exercise program. Neither the publisher, nor the author, nor anyone else involved in the preparation of this book is engaged in rendering professional advice or services to the individual reader. A catalog record for this book is available from the Library of Congress ISBN 978-0-7566-7173-0 DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund raising, or educational use. For details, contact: DK Publishing Special Markets, 375 Hudson Street, New York, New York 10014 or
[email protected] Printed and bound by L. Rex Printing Company Limited, China Discover more at www.dk.com Contents 6 Introduction 8 Exercise gallery 12 Anatomical chart 1 The Basics 16 18 22 24 26 28 What are your goals? Planning your training Sports-specific training Warming up Cooling down Eating right 2 The Warm-up 36 36 37 38 39 40 41 42 43 44 45 46 47 48 49 49 Neck extension and flexion Neck rotation Neck side flexion Arm circle Shoulder rotation Wrist rotation Hip circle Torso rotation Trunk flexion Frankenstein walk Pike walk Leg flexion Leg abduction Lunge Rotational lunge Overhead lunge 3 Exercises Chest Back 52 53 54 55 56 58 59 60 61 62 64 66 67 68 69 Push-up Frame-supported push-up Machine bench press Machine fly Cable cross-over Barbell bench press Dumbbell bench press Incline barbell bench press Incline dumbbell bench press Incline fly Chin-up Back extension Seated pulley row Standing pulley row Lat pull-down 70 71 72 73 74 76 Assisted chin-up Straight-arm pull-down Prone row One-arm row Bent-over row Barbell pull-over Arms 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 94 95 Bench dip Bar dip Pulley curl Reverse pulley