NEW Women's Muscle Exercise Guide
 |
Description
Book Introduction
The bible of exercise anatomy, 『Muscle Exercise Guide』, for women!!
Anatomical muscle training to understand the female body type and structure.
Newly added body part-specific exercises and stretching based on the latest exercise theory
Let's take a look inside the muscles in motion! "NEW Women's Muscle Exercise Guide" provides a proper understanding of women's body type and structure, and proposes scientific and systematic muscle exercise methods based on this understanding.
To create a more effective muscle training program for women, we must first understand how men's and women's body types differ.
『NEW Women's Muscle Exercise Guide』 is a detailed illustration of the muscles based on the anatomical knowledge of the female body by Delavier, an exercise expert who majored in morphology and anatomy.
This allows us to understand the physical characteristics of women and how surrounding tissues, including muscles, bones, ligaments, tendons, and connective tissue, are interconnected and move organically.
Additionally, based on these principles of muscle recruitment, you can learn exercises that strengthen and increase elasticity in body parts and surrounding muscles that are especially important for women, and you can clearly understand how to maximize the efficiency of individual movements, thereby increasing the effectiveness of your training.
Anatomical muscle training to understand the female body type and structure.
Newly added body part-specific exercises and stretching based on the latest exercise theory
Let's take a look inside the muscles in motion! "NEW Women's Muscle Exercise Guide" provides a proper understanding of women's body type and structure, and proposes scientific and systematic muscle exercise methods based on this understanding.
To create a more effective muscle training program for women, we must first understand how men's and women's body types differ.
『NEW Women's Muscle Exercise Guide』 is a detailed illustration of the muscles based on the anatomical knowledge of the female body by Delavier, an exercise expert who majored in morphology and anatomy.
This allows us to understand the physical characteristics of women and how surrounding tissues, including muscles, bones, ligaments, tendons, and connective tissue, are interconnected and move organically.
Additionally, based on these principles of muscle recruitment, you can learn exercises that strengthen and increase elasticity in body parts and surrounding muscles that are especially important for women, and you can clearly understand how to maximize the efficiency of individual movements, thereby increasing the effectiveness of your training.
- You can preview some of the book's contents.
Preview
index
01 Butt Exercise
1. Standing Forward Lunge · 19
2 Barbell Forward Lunges · 20
3-Bar Forward Lunge · 21
4 Dumbbell Forward Lunges · 22
5 Bench Step-Ups · 23
6 Standing Hip Abductions · 24
Standing Hip Abduction with Elastic Bands · 25
8 Cable Hip Abductions · 26
9 Standing Machine Hip Abductions · 28
Lying Hip Abduction with a Resistance Band · 29
11 Lying Hip Abduction · 30
12-Seat Machine Hip Abduction · 31
13 Side Hip Kicks · 32
14 Machine Hip Extensions · 33
15 Standing Hip Extensions · 34
16 Floor Hip Extensions · 36
17 Pull-ups and Dip Machine Hip Extensions · 37
18 Prone Machine Hip Extensions · 38
19 Cable Hip Extensions · 39
20 Floor Hip Extensions with Elastic Bands · 41
21 Bench Hip Extensions · 42
22 Prone Hip Extensions · 43
23 Standing Hip Extensions with Elastic Bands · 44
24 Hip Bridges · 45
25 One-Leg Hip Bridges · 46
26 Bench Bridge · 47
Gluteus Maximus Stretch · 48
Gluteus Maximus and Hamstring Stretches · 49
Tilt your pelvis backwards · 50
Small Lateral Tie Flexion · 51
02 Leg Exercises
1 barbell squat · 57
Squats with 2 bars · 60
3 Power Squats · 61
4 Front Squats · 62
5 Squats with Elastic Bands · 63
Front Squat with 6 Bars · 64
7 Squats on the Smith Machine · 65
8 Squats on a Roman Chair · 66
9 Dumbbell Squats · 67
Dumbbell Squats Between Legs · 68
11 squats · 69
12 Wide Squats · 70
13 Side Lunges · 71
14-Won Leg Flexion · 72
15-Nuclear Squat · 74
16 Incline Leg Press · 75
17 Machine Leg Extensions · 76
18 Standing Leg Lifts · 80
Leg Lifts Using 19 Weights · 82
Quadriceps Stretch · 83
20 Side Leg Lift Adduction · 84
21 Cable Adduction · 85
22 Machine Adduction · 86
Standing Adduction Using 23 Balls · 90
Good Morning 24 · 93
Good Morning with 25 Bars · 95
26 Lying Leg Curls · 96
27 Standing Leg Curls · 97
28 Seated Leg Curls · 98
29 Leg Curls on a Bench · 99
30 leg curls on the floor · 100
31 Kneeling Hamstring Curls · 101
Hamstring Stretch · 102
Forward Pelvic Tilt · 104
32 Standing Calf Raises · 105
33 Machine Standing Calf Raises · 106
34 Donkey Calf Raises · 107
Calf Stretches · 108
35-Won Leg Calf Raise · 109
36 Standing Barbell Calf Raises · 110
37 Seated Barbell Calf Raises · 111
38 Seated Machine Calf Raises · 112
03 Abdominal Exercises
1 crunch · 117
2. Crunches with feet on the floor · 118
3 Roller Crunches · 119
4 sit-ups · 120
5 Half Crunches · 122
6 Calves Over Bench Crunches · 123
7. Leg Extensions on the Floor · 124
8 Leg Extensions with Feet Lifted from the Floor · 125
September - Bar Crunch · 126
10-seat knee up · 127
11 Incline Bench Sit-ups · 128
12 Incline Board Sit-Ups · 129
13 Suspended Bench Sit-ups · 130
Leg Raises on the Appdominium Chair · 131
15 Hanging Leg Raises · 132
16 Incline Reverse Crunches · 133
17 Reverse Crunches · 134
18 Floor Pelvic Rotations · 135
Oblique crunch with feet on the floor · 136
20 Twist Crunches · 138
21 Oblique Crunches · 139
22 High Pulley Crunches · 140
23 Machine Crunches · 141
24 Roman Chair Side Bend · 142
Torso Flexion on a 25-Pound Rocking Machine · 143
26 Cable Side Bend · 144
27 Torso Flexion Using a High Pulley · 145
28 Dumbbell Side Bends · 146
29 Broomstick Twist · 147
30-Seat Broomstick Twist · 148
31 Seated Machine Trunk Rotation · 150
32 Twist Machine Trunk Rotation · 151
33 Seated Terminal Circling · 152
34 Planks · 153
Abdominal Stretches · 154
Upper limb stretching · 155
04 Exercises
Back extensions from the floor · 158
2 Spinal Stabilization Exercises · 159
3 Hyper Back Extensions · 160
4 deadlifts · 162
5 Straight Leg Deadlifts · 163
6 Sumo Deadlifts · 167
7 Machine Back Extensions · 169
8 Dumbbell Rows · 170
Deltoid, Trapezius, and Neck Stretches · 172
Trapezius and Neck Stretches · 173
05 Shoulder and Chest Exercises
1 Peck Deck Fly · 178
2 Incline Bench Presses · 179
Upper Body Stretch · 180
Pectoralis Major Stretch · 181
3 Upright Rows · 182
4 Dumbbell Lateral Raises · 183
Front Deltoid Stretch · 184
Shoulder Stretches · 185
06 Arm Exercises
1 Dumbbell Curl · 188
2 Dumbbell Kickbacks · 189
3 Standing EZ-Bar Curls · 190
4 Triceps Extensions with High Pulleys · 191
5 Triceps Extensions with Low Pulleys · 192
Forearm Stretch · 193
Triceps Stretch · 194
1. Standing Forward Lunge · 19
2 Barbell Forward Lunges · 20
3-Bar Forward Lunge · 21
4 Dumbbell Forward Lunges · 22
5 Bench Step-Ups · 23
6 Standing Hip Abductions · 24
Standing Hip Abduction with Elastic Bands · 25
8 Cable Hip Abductions · 26
9 Standing Machine Hip Abductions · 28
Lying Hip Abduction with a Resistance Band · 29
11 Lying Hip Abduction · 30
12-Seat Machine Hip Abduction · 31
13 Side Hip Kicks · 32
14 Machine Hip Extensions · 33
15 Standing Hip Extensions · 34
16 Floor Hip Extensions · 36
17 Pull-ups and Dip Machine Hip Extensions · 37
18 Prone Machine Hip Extensions · 38
19 Cable Hip Extensions · 39
20 Floor Hip Extensions with Elastic Bands · 41
21 Bench Hip Extensions · 42
22 Prone Hip Extensions · 43
23 Standing Hip Extensions with Elastic Bands · 44
24 Hip Bridges · 45
25 One-Leg Hip Bridges · 46
26 Bench Bridge · 47
Gluteus Maximus Stretch · 48
Gluteus Maximus and Hamstring Stretches · 49
Tilt your pelvis backwards · 50
Small Lateral Tie Flexion · 51
02 Leg Exercises
1 barbell squat · 57
Squats with 2 bars · 60
3 Power Squats · 61
4 Front Squats · 62
5 Squats with Elastic Bands · 63
Front Squat with 6 Bars · 64
7 Squats on the Smith Machine · 65
8 Squats on a Roman Chair · 66
9 Dumbbell Squats · 67
Dumbbell Squats Between Legs · 68
11 squats · 69
12 Wide Squats · 70
13 Side Lunges · 71
14-Won Leg Flexion · 72
15-Nuclear Squat · 74
16 Incline Leg Press · 75
17 Machine Leg Extensions · 76
18 Standing Leg Lifts · 80
Leg Lifts Using 19 Weights · 82
Quadriceps Stretch · 83
20 Side Leg Lift Adduction · 84
21 Cable Adduction · 85
22 Machine Adduction · 86
Standing Adduction Using 23 Balls · 90
Good Morning 24 · 93
Good Morning with 25 Bars · 95
26 Lying Leg Curls · 96
27 Standing Leg Curls · 97
28 Seated Leg Curls · 98
29 Leg Curls on a Bench · 99
30 leg curls on the floor · 100
31 Kneeling Hamstring Curls · 101
Hamstring Stretch · 102
Forward Pelvic Tilt · 104
32 Standing Calf Raises · 105
33 Machine Standing Calf Raises · 106
34 Donkey Calf Raises · 107
Calf Stretches · 108
35-Won Leg Calf Raise · 109
36 Standing Barbell Calf Raises · 110
37 Seated Barbell Calf Raises · 111
38 Seated Machine Calf Raises · 112
03 Abdominal Exercises
1 crunch · 117
2. Crunches with feet on the floor · 118
3 Roller Crunches · 119
4 sit-ups · 120
5 Half Crunches · 122
6 Calves Over Bench Crunches · 123
7. Leg Extensions on the Floor · 124
8 Leg Extensions with Feet Lifted from the Floor · 125
September - Bar Crunch · 126
10-seat knee up · 127
11 Incline Bench Sit-ups · 128
12 Incline Board Sit-Ups · 129
13 Suspended Bench Sit-ups · 130
Leg Raises on the Appdominium Chair · 131
15 Hanging Leg Raises · 132
16 Incline Reverse Crunches · 133
17 Reverse Crunches · 134
18 Floor Pelvic Rotations · 135
Oblique crunch with feet on the floor · 136
20 Twist Crunches · 138
21 Oblique Crunches · 139
22 High Pulley Crunches · 140
23 Machine Crunches · 141
24 Roman Chair Side Bend · 142
Torso Flexion on a 25-Pound Rocking Machine · 143
26 Cable Side Bend · 144
27 Torso Flexion Using a High Pulley · 145
28 Dumbbell Side Bends · 146
29 Broomstick Twist · 147
30-Seat Broomstick Twist · 148
31 Seated Machine Trunk Rotation · 150
32 Twist Machine Trunk Rotation · 151
33 Seated Terminal Circling · 152
34 Planks · 153
Abdominal Stretches · 154
Upper limb stretching · 155
04 Exercises
Back extensions from the floor · 158
2 Spinal Stabilization Exercises · 159
3 Hyper Back Extensions · 160
4 deadlifts · 162
5 Straight Leg Deadlifts · 163
6 Sumo Deadlifts · 167
7 Machine Back Extensions · 169
8 Dumbbell Rows · 170
Deltoid, Trapezius, and Neck Stretches · 172
Trapezius and Neck Stretches · 173
05 Shoulder and Chest Exercises
1 Peck Deck Fly · 178
2 Incline Bench Presses · 179
Upper Body Stretch · 180
Pectoralis Major Stretch · 181
3 Upright Rows · 182
4 Dumbbell Lateral Raises · 183
Front Deltoid Stretch · 184
Shoulder Stretches · 185
06 Arm Exercises
1 Dumbbell Curl · 188
2 Dumbbell Kickbacks · 189
3 Standing EZ-Bar Curls · 190
4 Triceps Extensions with High Pulleys · 191
5 Triceps Extensions with Low Pulleys · 192
Forearm Stretch · 193
Triceps Stretch · 194
Detailed image
.jpg)
GOODS SPECIFICS
- Date of issue: February 24, 2025
- Page count, weight, size: 198 pages | 634g | 190*257*11mm
- ISBN13: 9788978497145
- ISBN10: 8978497144
You may also like
카테고리
korean
korean
![ELLE 엘르 스페셜 에디션 A형 : 12월 [2025]](http://librairie.coreenne.fr/cdn/shop/files/b8e27a3de6c9538896439686c6b0e8fb.jpg?v=1766436872&width=3840)
