Better Body Workouts for Women
Dean Hodgkin, Caroline Pearce
Language: English
Pages: 264
ISBN: 145043276X
Format: PDF / Kindle (mobi) / ePub
Are you serious about your workouts but disappointed in the results? Training harder and longer but getting no closer to your goal? If so, then read on—the solutions to your problems are here.
In Better Body Workouts for Women, fitness experts and elite athletes Dean Hodgkin and Caroline Pearce provide you with your own personal training toolkit. You’ll discover the best methods for assessing your current fitness level, identifying physical strengths and deficiencies, setting and refining training goals and selecting and customizing the programs to make an immediate, lasting impact.
Packed with full-colour photos and detailed descriptions of exercises, this book includes proven programs for increasing strength, endurance, power and agility as well as strategies for accelerating muscle development and recovery, breaking through plateaus, reducing body fat and fueling performance. You’ll find expert advice on pregnancy, menstruation, osteoporosis and common injuries.
Complete with a discussion on training diaries for tracking progress and monitoring results, sample menu plans and dietary recommendations and an array of workouts for home and gym, Better Body Workouts for Women is the ultimate resource for any woman serious about pushing her body and performance to the next level.
Read it, perform it, live it and see mesmerising results.
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Exercising, identifying areas of weakness, selecting appropriate training options and for progressing your programme at the correct rate. • At the most general level, fitness can be assessed by identifying whether you are a beginner, intermediate or advanced exerciser. • Body-type identification can be useful for determining the best exercise solutions for you, as your genetics play a big factor in your body shape and subsequently how you will respond to exercise. Body types can be classified as.
Glycaemic index. You should also add some protein to your preworkout meal to further slow the release of the carbohydrate and delay the onset of fatigue. Complete proteins (those that contain all the essential amino acids your body needs) are a good choice. These include eggs, lean meat (chicken and turkey) and fish. You can add incomplete proteins (those that contain some but not all 37 38 Better Body Workouts for Women of the essential amino acids), which are often more convenient and.
Position. the ground for the last few seconds of the stretch. Try leaning across over your ankle to change the angle of the stretch and to target a different part of your gluteal muscles (see figure 4.20c). If you are lacking in hip flexibility, you can adjust the angle of your front knee to 45 degrees. a b Figure 4.20 90–90 hip stretch. c Warming Up and Cooling Down Downward Facing Dog Exercise Focus Calves, hamstrings, abdominals and pectorals How To Stand with your feet together,.
Should be reclined. • Ensure that your arms drive through in the direction you are travelling and not side to side with the elbow, as if rocking a baby. Pumping the fists forward and the elbows backward is one of the keys to increasing speed, should you desire to do so, as arms drive the legs. 98 • It’s wise to invest in cushioned shoes, as these will absorb shock that might otherwise wear down your ankle, hip and knee joints from repetitive impact. A comfortable fit should allow room for your.
Home use; thus, they are accessible to you only if you belong to a health club or leisure centre. One simple routine is based on working the larger muscle groups first. The premise here is that you should tackle the most demanding exercises when you have lots of energy. Then, as you tire, the exercises for the smaller muscle groups are not so taxing. This is a sensible injury-prevention tactic. The following section outlines a sample programme that works the larger muscle groups first. Performing.