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You Are Your Own Gym - Mark Lauren;Joshua Clark
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Arm Rotations

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2022-02-24 03:04:17
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  • Title Page
  • Copyright
  • Dedication
  • Forward! by John T. Carney Jr., Colonel USAF
  • CONTENTS
  • 1 · Mission Success
  • 2 · How I Got Here
  • 3 · Why Bodyweight Exercises?
  • 4 · Why Strength Training?
  • 5 · So What Is “Fitness,” Anyway?
  • 6 · Nutrition
  • 7 · Common Strength Training Myths
  • 8 · Motivation
  • 9 · Intensity
  • 10 · Training Tools
  • 11 · The Exercises
  • PUSH Exercises
  • Rocking Chairs
  • pectorals, triceps, deltoids, core (1)
  • Bear Walk
  • shoulders, pectorals, triceps, traps, core (1)
  • PUSH UPS
  • Classic Push Ups
  • pectorals, triceps, deltoids, core (1–4)
  • Wide Grip Push Ups
  • pectorals, shoulders, triceps, core (2–3)
  • Shoulder Drop Push Ups
  • pectorals, triceps, deltoids, core (2–3)
  • Deep Push Ups
  • pectorals, triceps, deltoids, core (2–3)
  • Staggered Hands Push Ups
  • pectorals, shoulders, triceps, core (1–3)
  • Shove Offs
  • pectorals, shoulders, triceps (1–4)
  • Bouncing Push Ups
  • pectorals, triceps, deltoids, core (3)
  • Mountain Climbers
  • shoulders, abs, core stability (2)
  • Basketball Push Ups (3)
  • Pec Crawl
  • deltoids, core, pectorals, triceps (3)
  • Half Dive Bomber
  • shoulders, triceps, pectorals, traps (3–4)
  • Dive Bombers
  • pectorals, triceps, deltoids, core (3–4)
  • Semi-Planche Push Up
  • the entire upper body with special focus on the chest, shoulders, triceps and core (4)
  • Planche Push Up (4)
  • One-Arm Push Ups
  • works almost everything, especially your shoulders, triceps, pecs, abs, obliques and lower back (4)
  • Pec Flies
  • pectorals, core, shoulders (4)
  • TRICEPS
  • Seated Dips
  • triceps (1–3)
  • Side Triceps Extensions
  • triceps, with a minor focus on the obliques (3)
  • Crab Walk
  • works pretty much your whole backside with emphasis on your triceps (1)
  • Hip Raiser
  • triceps, shoulders, glutes and hamstrings (2)
  • Air Plunges
  • triceps, lower abs (3–4)
  • Close Grip Push Ups
  • triceps, pectorals, shoulders, core (2–4)
  • Chinese Push Ups
  • triceps, deltoids (2–4)
  • Get In Line
  • triceps, core, shoulders, pectorals (3–4)
  • Surface Triceps Extensions
  • triceps, core (3–4)
  • Dips
  • triceps, pectorals (2–4)
  • Inverse Push Ups
  • triceps, traps, deltoids, glutes, lower back (3–4)
  • SHOULDERS
  • Arm Rotations
  • shoulders (1)
  • Military Press
  • shoulders, triceps (2–4)
  • The Roof Is on Fire
  • shoulders, triceps, pectorals (3–4)
  • Overhead Press
  • shoulders, traps, triceps (1–4)
  • Thumbs Up
  • rear deltoids, lower back (2–3)
  • Lateral Shoulder Raises
  • shoulders, with special focus on the side deltoids (1–4)
  • Bent-Over Lateral Raises
  • shoulders, with special focus on the rear deltoids (1–4)
  • Front Shoulder Raises
  • shoulders, with special focus on the front deltoids (1–4)
  • Shrugs and Kisses
  • traps, side deltoids (1–4)
  • Handstand Push Ups (4)
  • Arms strong as legs …
  • Handstand Training
  • PULL Exercises
  • Let Me Ins
  • lats, biceps, forearms, rear deltoids (1–4)
  • Let Me Ups
  • lats, biceps, forearms, rear deltoids (2–4)
  • Pull Ups
  • lats, biceps, forearms (2–4)
  • Towel Curls
  • biceps, forearms (2–4)
  • Ledge Curls
  • biceps, forearms (2–4)
  • Curls
  • biceps, forearms (1–4)
  • Forearm Curls
  • forearms (duh) (1–4)
  • The Claw
  • hands and forearms (1)
  • LEG & GLUTE Exercises
  • Good Mornings
  • glutes, hamstrings, lower back (1)
  • Dirty Dogs
  • glutes, lower back, hip flexors (1)
  • Mule Kick
  • hamstrings, glutes, lower back (1)
  • Standing Side Leg Lift
  • glutes, hip flexors, lower back (1)
  • Standing Leg Curls
  • glutes, hamstrings (1)
  • One-Legged Romanian Dead Lifts
  • hamstrings, lower back, balance (2)
  • Hip Extensions
  • glutes, hamstrings, lower back (2–3)
  • King of the Klutz
  • calves, quads, hamstrings, hip flexors, and balance (1–4)
  • Bam Bams
  • glutes (2)
  • Ham Sandwich
  • hamstrings, and explosive power in your chest and shoulders (4)
  • SQUATS
  • Squats
  • auads, hamstrings, glutes, lower back, and hip flexors (1 – 4)
  • Invisible Chair
  • quadriceps, hamstrings, glutes (1)
  • Wall Squat
  • quadriceps, hamstrings, glutes (1)
  • Beat Your Boots
  • hamstrings, quads (2)
  • Sumo Squat
  • hamstrings, quadriceps, glutes (1)
  • Advanced Sumo Squat
  • hamstrings, quadriceps, glutes (2–4)
  • Lunges
  • quadriceps, glutes, with secondary focus on the hamstrings and hip flexors (1 – 4)
  • Side Lunges
  • quadriceps, glutes, hip flexors, hamstrings (2–4)
  • Iron Mikes
  • quadriceps, glutes, hip flexors, hamstrings, and balance (3)
  • Toyotas
  • quadriceps, glutes, hip flexors, hamstrings, calves (1)
  • Star Jumpers
  • quadriceps, glutes, hip flexors, hamstrings, calves (2)
  • Side Jumps
  • quadriceps, hamstrings, glutes, hip flexors, calves (2–4)
  • HIP POWER MOVEMENTS
  • quadriceps, hamstrings, glutes, hip flexors, lower back, calves (1 – 4)
  • Box Jumps
  • Full Squat Jumps
  • Half Squat Jumps
  • Quarter Squat Jumps
  • Depth Jumps
  • One-Legged Squat with Jump
  • One-Legged Romanian Dead Lift with Jump
  • Overhead Squats
  • quads, hamstrings, glutes, hip flexors, lower back, spinal erectors, shoulders (3)
  • Squat Thrusts
  • quads, hamstrings, glutes, lower back, hip flexors, spinal erectors, shoulders, triceps (1 – 4)
  • Bulgarian Split Squat
  • quadriceps, hamstrings, glutes (2–4)
  • One-Legged Squats
  • quads, hamstrings, glutes, lower back and hip flexors (4)
  • Sissy Squats
  • thighs, hamstrings, glutes (3–4)
  • Calf Raises
  • The Cliffhanger
  • calves(4)
  • Pogo Jump
  • calves(2)
  • Hop Around
  • calves (3)
  • Little Piggies
  • front of the calves (1 – 4)
  • CORE Exercises
  • Standing Knee Raises
  • abs (1)
  • Beach Scissors
  • hip fexors, obliques (1 – 3)
  • Russian Twists
  • abs, intercostals, obliques (1)
  • Hip Ups
  • tones every muscle from shoulders to ankles, with special emphasis on your obliques and intercostals (3)
  • Crunch It Ups
  • abs, with particular focus on the upper abs (1 – 2)
  • Crunches
  • upper abs (1)
  • Leg Lifts
  • lower abs, hip flexors (1 – 2)
  • Flutter Kicks
  • lower abs, hip flexors (2)
  • Hello Darlings
  • lower abs, hip flexors (2)
  • Bicycles
  • one of the best for overall development of the abs, intercostals and obliques (2)
  • V-Ups
  • Side V-Ups
  • intercostals, obliques, abs (3)
  • Iron Crosses
  • abs, obliques, intercostals (3)
  • Jack Knives
  • abs, hip flexors (3)
  • Hanging Leg Lifts
  • abs, hip flexors, forearms (3–4)
  • Flags
  • abs, obliques, with a minor focus on your triceps and forearms (4)
  • Swimmers
  • glutes, lower back (2)
  • Supermans
  • glutes, lower back (3)
  • Pillow Humpers
  • glutes, lower back, hamstrings, spinal erectors, back of neck (3)
  • Plank
  • strengthens almost every muscle in your body from your shoulders to your calves, especially your entire core—abs, lower back, glutes, hip flexors (2)
  • S&M Push Ups
  • Yes, No, Maybe’s
  • EXTRA, EXTRA:Some great all around butt kickers!
  • 4-Count Bodybuilders
  • pectorals, triceps, shoulders, core, lats, hip flexors (3)
  • Burpees
  • pectorals, triceps, shoulders, core, lats, hip flexors, quadriceps, glutes, calves (3)
  • 8-Count Bodybuilders
  • pectorals, triceps, shoulders, core, lats, hip flexors (3)
  • Spidermans (4)
  • Farmers Walk
  • works virtually every muscle in your body (4)
  • Horse Power
  • every muscle in your body (4)
  • Index of Exercises
  • 12 · The Program
  • Basic Programfor Beginners
  • 1st Class Programfor Intermediate Level trainees
  • Master Classfor Advanced trainees
  • Chief Classfor the Elite
  • Appendix 1 : Household Equipment
  • Appendix 2: The 6 Necessary Training Principles Behind Any Successful Fitness Program
  • Appendix 3: The Science Behind the Program
  • About the Authors
  • Cover
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