Kim Myeong-seop's Health Class
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Description
Book Introduction
2001 Mr. Korea, YouTuber with 300,000 subscribers Based on 20 years of experience as a player and national team member Efficient and Injury-Free Weight Training Methods [Kim Myeong-seop's Health Class] introduces weight training methods that can help prevent injuries and build a good body by incorporating anatomical knowledge into the exercise methods that the author, who won first place in Mr. Korea and was a member of the Asian Games national bodybuilding team, has personally practiced for over 20 years. Many people exercise for their health, but ironically, many of them end up with serious injuries or are unhealthy because they exercise incorrectly or excessively. However, this book contains information necessary for both beginners and long-time exercisers, making it possible to build a healthy body without injury. This book provides anatomical knowledge by explaining the roles and functions of muscles and bones through detailed anatomical diagrams for each part of the body, including the chest, back, shoulders, arms, abdomen, and lower body, and by increasing understanding of joints, such as one-joint and two-joint. And based on anatomical knowledge, we introduce a systematic and efficient weight training method. Additionally, it provides various tips and precautions for each exercise to help you maximize performance and minimize injuries. Finally, by utilizing the exercises introduced in this book, we provide a powerful program that can be used by everyone from beginners to experienced users. |
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index
PROLOGUE
CHAPTER 01 What is weight training?
CHAPTER 02 Weight Training, Why Should You Do It?
CHAPTER 03 I'm curious about that, Q&A
CHAPTER 04 Chest Exercises
Structure of the pectoralis major muscle
Shoulder packing and shoulder injuries
WORKOUT #01 Incline Bench Press
WORKOUT #02 Flat Bench Press
WORKOUT #03 Incline Dumbbell Press
WORKOUT #04 Chest Press
WORKOUT #05 Dumbbell Fly
WORKOUT #06 Cable Crossover
WORKOUT #07 Dips
WORKOUT #08 Dumbbell Pullover
CHAPTER 05 Back Exercise
Structure of the back muscles
WORKOUT #01 Lat Pulldown
WORKOUT #02 Pull-up
WORKOUT #03 Seated Row
WORKOUT #04 Arm Pulldown
WORKOUT #05 Bent-Over Barbell Row
WORKOUT #06 T-Bar Row
WORKOUT #07 One-Arm Dumbbell Row
WORKOUT #08 Deadlift
WORKOUT #09 Pendleton Row
WORKOUT #10 Barbell Shrug
WORKOUT #11 Dumbbell Shrug
CHAPTER 06 Shoulder Exercises
Structure of the shoulder muscles
Causes of Shoulder Pain and Injuries
WORKOUT #01 Behind-the-Neck Press
WORKOUT #02 Front Press (Military Press)
WORKOUT #03 Dumbbell Shoulder Press
WORKOUT #04 Side Lateral Raise
WORKOUT #05 Faithful
WORKOUT #06 Reverse Pec Deck Fly
WORKOUT #07 Rear Lateral Raise
WORKOUT #08 Bent Over Raises
WORKOUT #09 Dumbbell Front Raise
WORKOUT #10 Upright Row
CHAPTER 07 Arm Exercises
Structure of the biceps
WORKOUT #01 Standing Barbell Curl
WORKOUT #02 Preacher Curl
WORKOUT #03 Alternate Dumbbell Curl
WORKOUT #04 Hammer Curl
WORKOUT #05 Cable Curl
Structure of the triceps
WORKOUT #01 Cable Push Down
WORKOUT #02 Lying Triceps Extension
WORKOUT #03 Standing Triceps Extension
WORKOUT #04 One-Arm Dumbbell Overhead Extension
CHAPTER 08 Abdominal Exercises
Structure of the abdominal muscles
Why Abs Are Important
WORKOUT #01 Crunch
WORKOUT #02 Incline Bench Sit-Up
WORKOUT #03 Bench Leg Raise
WORKOUT #04 Hanging Knee Raises
WORKOUT #05 Hanging Leg Raise
CHAPTER 09 LOWER BODY EXERCISES
Structure of the lower body muscles
Resistance and injury
WORKOUT #01 Barbell Squat
WORKOUT #02 Leg Press
WORKOUT #03 Hack Squat
WORKOUT #04 Leg Extension
WORKOUT #05 Leg Curl
WORKOUT #06 Barbell Lunge
WORKOUT #07 Calf Raises
CHAPTER 10 The Best Programs Recommended by Kim Myeong-seop
PROGRAM #01 Beginner Workout Routine (4-Week Non-Split Program)
PROGRAM #02 Beginner Workout Routine Weeks 1-2 (2-Split, 4-Week Program)
PROGRAM #03 Beginner Workout Routine Weeks 3-4 (2-Split 4-Week Program)
PROGRAM #04 3-split 8-week program
PROGRAM #05 4-split 10-week program
PROGRAM #06 5-split 8-week program
CHAPTER 01 What is weight training?
CHAPTER 02 Weight Training, Why Should You Do It?
CHAPTER 03 I'm curious about that, Q&A
CHAPTER 04 Chest Exercises
Structure of the pectoralis major muscle
Shoulder packing and shoulder injuries
WORKOUT #01 Incline Bench Press
WORKOUT #02 Flat Bench Press
WORKOUT #03 Incline Dumbbell Press
WORKOUT #04 Chest Press
WORKOUT #05 Dumbbell Fly
WORKOUT #06 Cable Crossover
WORKOUT #07 Dips
WORKOUT #08 Dumbbell Pullover
CHAPTER 05 Back Exercise
Structure of the back muscles
WORKOUT #01 Lat Pulldown
WORKOUT #02 Pull-up
WORKOUT #03 Seated Row
WORKOUT #04 Arm Pulldown
WORKOUT #05 Bent-Over Barbell Row
WORKOUT #06 T-Bar Row
WORKOUT #07 One-Arm Dumbbell Row
WORKOUT #08 Deadlift
WORKOUT #09 Pendleton Row
WORKOUT #10 Barbell Shrug
WORKOUT #11 Dumbbell Shrug
CHAPTER 06 Shoulder Exercises
Structure of the shoulder muscles
Causes of Shoulder Pain and Injuries
WORKOUT #01 Behind-the-Neck Press
WORKOUT #02 Front Press (Military Press)
WORKOUT #03 Dumbbell Shoulder Press
WORKOUT #04 Side Lateral Raise
WORKOUT #05 Faithful
WORKOUT #06 Reverse Pec Deck Fly
WORKOUT #07 Rear Lateral Raise
WORKOUT #08 Bent Over Raises
WORKOUT #09 Dumbbell Front Raise
WORKOUT #10 Upright Row
CHAPTER 07 Arm Exercises
Structure of the biceps
WORKOUT #01 Standing Barbell Curl
WORKOUT #02 Preacher Curl
WORKOUT #03 Alternate Dumbbell Curl
WORKOUT #04 Hammer Curl
WORKOUT #05 Cable Curl
Structure of the triceps
WORKOUT #01 Cable Push Down
WORKOUT #02 Lying Triceps Extension
WORKOUT #03 Standing Triceps Extension
WORKOUT #04 One-Arm Dumbbell Overhead Extension
CHAPTER 08 Abdominal Exercises
Structure of the abdominal muscles
Why Abs Are Important
WORKOUT #01 Crunch
WORKOUT #02 Incline Bench Sit-Up
WORKOUT #03 Bench Leg Raise
WORKOUT #04 Hanging Knee Raises
WORKOUT #05 Hanging Leg Raise
CHAPTER 09 LOWER BODY EXERCISES
Structure of the lower body muscles
Resistance and injury
WORKOUT #01 Barbell Squat
WORKOUT #02 Leg Press
WORKOUT #03 Hack Squat
WORKOUT #04 Leg Extension
WORKOUT #05 Leg Curl
WORKOUT #06 Barbell Lunge
WORKOUT #07 Calf Raises
CHAPTER 10 The Best Programs Recommended by Kim Myeong-seop
PROGRAM #01 Beginner Workout Routine (4-Week Non-Split Program)
PROGRAM #02 Beginner Workout Routine Weeks 1-2 (2-Split, 4-Week Program)
PROGRAM #03 Beginner Workout Routine Weeks 3-4 (2-Split 4-Week Program)
PROGRAM #04 3-split 8-week program
PROGRAM #05 4-split 10-week program
PROGRAM #06 5-split 8-week program
Detailed image
Into the book
In the early days of the movement, media that provided information, such as smartphones and YouTube, were not as developed as they are today.
So, I watched my seniors exercise and tried different things, going through trial and error to make it my own.
In particular, because I did whatever I wanted without any knowledge of muscle science, I suffered frequent injuries, both big and small, and a vicious cycle occurred where I couldn't meet my usual exercise intensity and volume while injured.
Moreover, when such a situation arises at a time when the match schedule is tight, stress can reach its peak.
After winning the 2011 World Classic Bodybuilding Championship, I decided to retire, and after retirement, my interest in muscle science, which I had been thirsting for, grew even stronger.
I decided to study to find ways to prevent various injuries and exercise safely by incorporating the principles of muscle, and I began studying in earnest after coming across Professor Jeong Hee-won's books and videos.
I can't describe how overwhelmed I felt when I first encountered the subject of muscle science, but after a few months, I began to understand it little by little.
During this time, I was completely immersed in muscle science, watching countless of the teacher's books and online lectures, just like I was crazy about working out in the early days of bodybuilding.
And the more I studied, the more I realized how inadequate my previous exercise methods had been.
I often regret not having learned about muscle science and exercised during my playing days, thinking that I could have built a much better body.
Of course, my knowledge of muscle science is insignificant compared to that of experts.
However, I have been researching my own exercise method by incorporating muscle science into the exercise method I have been practicing for over 20 years to prevent injuries as much as possible and build a good body.
So, I watched my seniors exercise and tried different things, going through trial and error to make it my own.
In particular, because I did whatever I wanted without any knowledge of muscle science, I suffered frequent injuries, both big and small, and a vicious cycle occurred where I couldn't meet my usual exercise intensity and volume while injured.
Moreover, when such a situation arises at a time when the match schedule is tight, stress can reach its peak.
After winning the 2011 World Classic Bodybuilding Championship, I decided to retire, and after retirement, my interest in muscle science, which I had been thirsting for, grew even stronger.
I decided to study to find ways to prevent various injuries and exercise safely by incorporating the principles of muscle, and I began studying in earnest after coming across Professor Jeong Hee-won's books and videos.
I can't describe how overwhelmed I felt when I first encountered the subject of muscle science, but after a few months, I began to understand it little by little.
During this time, I was completely immersed in muscle science, watching countless of the teacher's books and online lectures, just like I was crazy about working out in the early days of bodybuilding.
And the more I studied, the more I realized how inadequate my previous exercise methods had been.
I often regret not having learned about muscle science and exercised during my playing days, thinking that I could have built a much better body.
Of course, my knowledge of muscle science is insignificant compared to that of experts.
However, I have been researching my own exercise method by incorporating muscle science into the exercise method I have been practicing for over 20 years to prevent injuries as much as possible and build a good body.
--- From the text
GOODS SPECIFICS
- Date of issue: May 15, 2023
- Page count, weight, size: 224 pages | 592g | 188*257*10mm
- ISBN13: 9791160321999
- ISBN10: 116032199X
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