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Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment. Targeting all muscle zones and primary muscle regions—arms, chest, shoulders, back, core, thighs, glutes, and calves—Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you'll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus. In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons. Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you'll refer to again and again.

Learn the most effective bodyweight exercises to perform anytime, anywhere. In Bodyweight Strength Training Anatomy, Second Edition, renowned trainer and best-selling author Bret Contreras has created the authoritative resource for increasing full-body strength without the need for free weights, fitness machines, or even a gym membership. Going far beyond standard pull-ups, push-ups, and squats, Bodyweight Strength Training Anatomy includes 177 innovative exercises that target every muscle in the body. Presented in full color with anatomical illustrations of both the exercises and variations, this premier resource will help you ramp up your training. Each exercise includes step-by-step instructions demonstrating proper technique, while the illustrations depict the muscles in action and point out which ones are being engaged.Bodyweight Strength Training Anatomy details how to create a customized program for building a stronger, more toned physique. The book also explains the benefits of doing a particular exercise, important safety guidelines, and ways to make an exercise either easier or more challenging. Because little to no fitness equipment is needed, the exercises can be done nearly anywhere-at home, in a hotel room, and even at work. Features such as Safety Tips and difficulty ratings make these exercises easy to approach and implement. Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home or on the road, Bodyweight Strength Training Anatomy, Second Edition, is a one-of-a-kind resource that you’ll refer to again and again.Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Learn the most effective bodyweight exercises to perform anytime, anywhere. In Bodyweight Strength Training Anatomy, Second Edition, renowned trainer and best-selling author Bret Contreras has created the authoritative resource for increasing full-body strength without the need for free weights, fitness machines, or even a gym membership. Going far beyond standard pull-ups, push-ups, and squats, Bodyweight Strength Training Anatomy includes 177 innovative exercises that target every muscle in the body. Presented in full color with anatomical illustrations of both the exercises and variations, this premier resource will help you ramp up your training. Each exercise includes step-by-step instructions demonstrating proper technique, while the illustrations depict the muscles in action and point out which ones are being engaged.Bodyweight Strength Training Anatomy details how to create a customized program for building a stronger, more toned physique. The book also explains the benefits of doing a particular exercise, important safety guidelines, and ways to make an exercise either easier or more challenging. Because little to no fitness equipment is needed, the exercises can be done nearly anywhere-at home, in a hotel room, and even at work. Features such as Safety Tips and difficulty ratings make these exercises easy to approach and implement. Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home or on the road, Bodyweight Strength Training Anatomy, Second Edition, is a one-of-a-kind resource that you’ll refer to again and again.Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

"Vot v sledujuschij ponedelnik ja tochno pojdu v trenazhernyj zal!" Znakomo? No nastupaet li etot "ponedelnik"? Krajne redko. Khotja, budem otkrovenny, vsem khochetsja imet krasivuju figuru. V svoej golove muzhchiny risujut obraz silnogo sebja s vnushitelnymi plechami, "kubicheskim" pressom, krupnymi bitsepsami, a zhenschiny khotjat byt strojnymi, podtjanutymi, s osinoj taliej.Esli ranshe dlja dostizhenija zhelaemogo nado bylo pokupat abonement v trenazhernyj zal i iskat vremja, to segodnja mechty mozhno voplotit v realnost v domashnikh uslovijakh. Dostatochno vybrat bazovyj kompleks uprazhnenij na myshtsy, rasstelit kovrik i pristupit k zanjatijam. Inogda sobstvennoe telo - eto vse, chto nuzhno dlja trenirovok.Nikto ne budet sporit, chto sportivnoe telo - eto ne prosto krasivo i effektno, no i polezno dlja zdorovja. Fizicheskaja nagruzka pomogaet nam byt silnymi, krepkimi, bystrymi i zdorovymi. Blagodarja rabote nad soboj uzhe segodnja v zrelom vozraste mozhno ne bojatsja passivnoj starosti, ved my smozhem prodolzhat aktivnyj obraz zhizni bez lishnikh trevog.I, chtoby prodolzhat naslazhdatsja zhiznju v ljubom vozraste, prosto ne obojtis bez silovykh uprazhnenij. Uvy, nikakie reklamiruemye chudo-preparaty ne smogut privesti telo k sovershenstvu. V etom pomogut tolko silovye trenirovki. I nachat ikh vypolnjat mozhno doma. V ljuboe vremja. Amerikanskij fitnes-trener Bret Kontreras spetsialno dlja shirokogo kruga chitatelej i tekh, kto ne ljubit uprazhnenija s utjazheliteljami, napisal knigu "Anatomija silovykh uprazhnenij s ispolzovaniem v kachestve otjagoschenija sobstvennogo vesa". Eto bolee 150 uprazhnenij, pomogajuschikh prorabotat osnovnye gruppy myshts tela (ruki, nogi, spina, bedra, jagoditsy, goleni, plechi). Znaja, chto dlja pravilnogo vypolnenija uprazhnenij nedostatochno odnogo lish teksta, avtor proilljustriroval slova anatomicheskimi risunkami, dopolniv ikh chetkimi instruktsijami i rekomendatsijami. Imenno oni pomogut vam dobitsja zhelaemogo rezultata. Ob avtoreBret Kontreras - avtor mnogikh knig i seminarov po fitnesu, priznannyj spetsialist v oblasti sportivnoj meditsiny. Sredi poklonnikov bolshe izvesten kak "paren, pomeshannyj na jagoditsakh". A vse potomu, chto Bret osoboe vnimanie udeljaet uprazhnenijam po razvitiju jagodichnykh myshts. Blagodarja ego metodike mnogie sportsmenki i obychnye devushki s gordostju mogut pokhvastatsja svoimi sportivnymi formami. Khotja i drugie gruppy myshts ne ostajutsja bez vnimanija. Poprobujte sami.Perevodchik: Borich S. E.