The basics of health
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Description
Book Introduction
This book is not about vague exercise instructions like those found on social media like YouTube or Instagram, but rather about learning about the muscles in our body and starting to exercise properly.
We provide guidance to beginners who are just starting to exercise or those who are just getting the hang of it, so that they can exercise on their own.
Rather than just suggesting exercise postures, we will teach you the basics you need to know: breathing, number of sets and reps, and required rest time. We will also show you postures that beginners often make mistakes in and compare them with correct postures, so you can exercise safely without injury.
We provide guidance to beginners who are just starting to exercise or those who are just getting the hang of it, so that they can exercise on their own.
Rather than just suggesting exercise postures, we will teach you the basics you need to know: breathing, number of sets and reps, and required rest time. We will also show you postures that beginners often make mistakes in and compare them with correct postures, so you can exercise safely without injury.
- You can preview some of the book's contents.
Preview
index
Chapter 1.
How to exercise
1.
Arm (biceps)
Understanding the Biceps 12
Bicep Stretch 18
Dumbbell Curls 20
· Barbell Curl 22
· Preacher Curl 24
Hammer Curl 26
· Drag Curl 28
· Concentration Curl 30
Cable Curl 32
2.
Arm (Triceps)
· Understanding the Arm (Triceps) 36
· Triceps Stretch 40
Cable press down 42
· Overhead extension 44
Close grip bench press 46
· Kick Back 48
Lying Triceps Extension 50
Cable overhead extension
Chapter 2.
Exercise knowledge
10 Exercise Tips for Strength Training (Weight Training)
· What are nutrients? (feat.
Macronutrients, Micronutrients) 212
· Understanding Carbohydrates (feat.
Sugar) 218
· Understanding Protein (feat.
The need for protein intake, arginine) 224
· Understanding the region (feat.
Types of fat - saturated fat, unsaturated fat, trans fat) 228
· Diet design by purpose (feat.
Bulking & Diet) 234
· Principles of Exercise (Training) (feat.
Overload, Progressive) 238
· Principles of Muscle Growth (feat.
Fast-twitch, slow-twitch, motor units) 242
· Exercise method according to purpose (feat.
Strength, Hypertrophy, Endurance) 248
· Split training (feat.
Making an Exercise Plan) 258
· Rest (feat.
Various forms of relaxation) 262
How to exercise
1.
Arm (biceps)
Understanding the Biceps 12
Bicep Stretch 18
Dumbbell Curls 20
· Barbell Curl 22
· Preacher Curl 24
Hammer Curl 26
· Drag Curl 28
· Concentration Curl 30
Cable Curl 32
2.
Arm (Triceps)
· Understanding the Arm (Triceps) 36
· Triceps Stretch 40
Cable press down 42
· Overhead extension 44
Close grip bench press 46
· Kick Back 48
Lying Triceps Extension 50
Cable overhead extension
Chapter 2.
Exercise knowledge
10 Exercise Tips for Strength Training (Weight Training)
· What are nutrients? (feat.
Macronutrients, Micronutrients) 212
· Understanding Carbohydrates (feat.
Sugar) 218
· Understanding Protein (feat.
The need for protein intake, arginine) 224
· Understanding the region (feat.
Types of fat - saturated fat, unsaturated fat, trans fat) 228
· Diet design by purpose (feat.
Bulking & Diet) 234
· Principles of Exercise (Training) (feat.
Overload, Progressive) 238
· Principles of Muscle Growth (feat.
Fast-twitch, slow-twitch, motor units) 242
· Exercise method according to purpose (feat.
Strength, Hypertrophy, Endurance) 248
· Split training (feat.
Making an Exercise Plan) 258
· Rest (feat.
Various forms of relaxation) 262
Detailed image
GOODS SPECIFICS
- Date of issue: November 26, 2024
- Format: Hardcover book binding method guide
- Page count, weight, size: 266 pages | 186*255*20mm
- ISBN13: 9791199013001
- ISBN10: 1199013005
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