Anatomy Overview

Body Regions
Muscular System
Skeletal System
Nervous System
Circulatory System
Respiratory System
Movements of the Body

Exercise

Chest Exercises
Dumbbell Chest Press
Dumbbell Fly
Bench Press
chest dip
Cable Crossover
Dumbbell Pullover
Push-up

Back Exercises
Lat Pulldown
Chin-up
Bent-over Row
Seated Row
Reverse Fly
Single-arm Row

Arm and Shoulder Exercises
Biceps Curl
Concentration Curl
Cable Curl
Triceps Pushdown
Triceps Extension
Triceps Kickback
Shoulder Press
Front Raise
Lateral Raise
Upright Row
Shrug
Wrist Curl

Leg and Buttock Exercises
Dumbbell Squat
Barbell Squat
Barbell Lunge
Deadlift
Romanian Deadlift
Step-up
Standing Calf Raise
Seated Calf Raise
Quadriceps Exercise (Leg Extension)
Seated Leg Curl
Lying Leg Curl
Leg Press
Nordic Hamstrings
Hip Adduction Exercises
Hip Abduction

Trunk Exercises
Plank
Crunch
Cross-body Crunch
Bicycle exercise
Superman
Hip Muscle Exercise (Bridge)
Back Extension
Lift
Chop
Workout

Coloring workbook

Muscular System
Muscles of the Head and Neck
Muscles of the Back
Muscles of the Thorax and Abdomen
Muscles of the Shoulder
Muscles of the Upper Limb
Muscles of the Lower Limb

Muscle Types

Articulations

Skeletal System
Vertebral Column
Bones of the Upper Limb
Bones of the Lower Limb

Nervous System
Nerves of the Upper and Lower Limbs

References
Glossary
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Author's Preface
There is a revolutionary change in thinking about exercise.
Exercise is no longer the exclusive domain of sportsmen and bodybuilders.
Health experts know that physical activity (exercise) is essential for maintaining health and well-being for everyone from childhood to old age.
Exercise isn't just about watching, and buying a gym membership isn't enough to get in shape.
All adults should participate in an age-appropriate exercise program that takes into account their medical history and body type.
This book is essential for training future athletes and maintaining fitness and body shape for a wide range of people.
This book provides students of anatomy or exercise physiology, athletes, bodybuilders, or anyone seeking to improve their fitness with detailed instructions on how to exercise correctly, clinical advice, and the effects of each exercise on the body, all with anatomical illustrations.
You'll learn the major muscle movements involved in performing specific exercises, so you can get the best results from your sports activities or general fitness program, and it also includes an anatomical overview.
The front section contains a section explaining the anatomy and functions of the major muscles, while the back section contains a coloring workbook to reinforce what you've learned.
The advice and cautions for each exercise are important and should always be remembered.
Anyone starting an exercise program should first consult with a physician.
This is especially true if you are over 40, have a history of heart disease, or have high blood pressure.
A fitness expert will advise you on the exercise program that is best for you.
Some exercises use heavy weights to test the strength and flexibility of muscles you don't use often in your daily life.
“Exercise correctly” means preparing properly for each exercise, using the equipment correctly, seeking help from a fitness professional or medical professional when necessary, and considering the safety of those around you when exercising.
The most important thing to remember when exercising is that the safety of yourself and others should always be your top priority.

Professor Ken Ashwell
Department of Anatomy,
School of Medical Sciences, Faculty of Medicine,
University of New South Wales, Sydney, Australia


Translator's Preface
One of the things most people are most interested in in their daily lives is exercise.
Regardless of age, everyone wants to be healthy through exercise and live a happy life.
They also want to have a balanced body by increasing physical strength and endurance through exercise, and they also exercise to solve obesity, high blood pressure, or diabetes.

Among the types of exercise, strength training is the most common exercise performed in daily life, regardless of time or place.
Most people think of exercise as easy and consider themselves exercise experts.
However, you should be aware that exercising without knowing the principles and methods can lead to injuries and even cause postural imbalances.
Although it is necessary to exercise slowly and with the correct posture for health and recovery of damaged body, imbalance and damage to the body can occur due to haste and incorrect information.
These injuries can leave you with life-threatening disabilities that make normal daily life difficult.
The author also tried to become a muscular man at the gym when he didn't know much about exercise principles, but ended up hurting other muscles instead.

The author majored in physical therapy and health science.
Every time I treat and educate sick people in hospitals and schools, I find that not only the general public, but even athletes and trainers do not have a clear understanding of the principles and application of exercise.
And it was a shame that I didn't know the problems that could arise from incorrect application.
It's a sad reality that there's a lack of accurate information about exercises that anyone can do, anywhere.
Injuries caused by improper exercise can be more serious in the general population than in athletes.
It seems that the author, too, never learned how to exercise properly, what to watch out for, or which muscles could be strengthened or injured through exercise while attending school.
These days, most students don't even have time to exercise due to the pressure of entrance exams and private education.
Therefore, many students are suffering from injuries and pain in their backs and joints due to decreased physical strength and postural imbalance, and many are visiting hospitals as a result.
Additionally, the increase in remote work due to COVID-19 and the introduction of a five-day workweek have led to an increase in the number of people enjoying various exercises and sports both indoors and outdoors, and as a result, the number of people visiting hospitals due to injuries has also increased significantly.
Whenever I encounter people like this, I think that with just a little bit of knowledge and understanding of the principles of exercise, they can recover quickly from injuries without getting injured.

When we exercise, it's like living life.
You can't push yourself too hard, you can't do it too fast, it's hard to adapt to sudden changes, and if you do it appropriately, slowly, accurately, with care, and scientifically, it will get better, but if you don't, it can get worse.
The best thing to do is to choose an exercise that you enjoy and do it at a pace that suits your physical strength and makes you happy (Dr. Na Young-moo, the national soccer team's doctor).

This book introduces 50 core strength training exercises to help individuals design their own appropriate exercise program.
Each exercise is displayed in full color to not only show you how to perform the exercise, but also show you which muscles will benefit most from that particular exercise.
And each exercise comes with specific tips and key takeaways to help you get the most out of the movement.
Incorporating an exercise program into your daily routine is a fun way to optimize your physical health and strengthen weakened muscles.
Now is the time to get in shape and make exercise a part of your daily routine.
I sincerely hope that through this book, readers will learn the principles and methods of exercise that they have been mistaken about, and that they will find health and improve their quality of life through exercise.


May 2022
Professor Shim Jae-hoon, representative translator