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Delavier's Core Training Anatomy

Delavier's Core Training Anatomy

Author:
$21.95 USD

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    Book

    Delavier’s Core Training Anatomy is your guide for increasing core strength, stability, flexibility, and tone.

    Whether you’re just beginning your routine or looking to enhance an existing conditioning program, Delavier’s Core Training Anatomy presents the most effective exercises and workouts for the results you want. It’s all here, and all in the stunning detail that only Frédéric Delavier can provide.

    With 460 full-color photos and illustrations, you’ll go inside over 100 exercises and 60 programs to see how muscles interact with surrounding joints and skeletal structures. You’ll learn how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.

    Delavier’s Core Training Anatomy includes proven programming for sculpting your abs, reducing fat, improving cardiovascular health, and relieving low back discomfort. Targeted routines are presented for optimal training and performance in more than 20 sports, including running, cycling, basketball, soccer, and golf.

    The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications. His previous publications, Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2 million copies.



    Table of Contents

    PART 1

    20 Steps to Creating the Perfect Core Workout Program

    1. Set your goals

    2. How many workouts should you do each week?

    3. On which days of the week should you exercise?

    4. Should you exercise once or twice per day?

    5. What time of day should you exercise?

    6. How many sets should you do?

    7. Be flexible and adaptable

    8. How many exercises should you do for each muscle?

    9. When should you change exercises?

    10. How many repetitions should you do per set?

    11. How quickly should you perform repetitions?

    12. Adjust range of motion in the exercises

    13. How long should a workout last?

    14. How much rest time should you take between sets?

    15. Determine the most appropriate weight for each exercise

    16. When should you increase the weight?

    17. Determine rest time between exercises

    18. Learn to choose exercises that work for you

    19. Know when to change your workout program

    20. Taking a vacation?

    Keep a Workout Notebook

    Making Progress

    PART 2

    Increase the Visibility of Your Abs

    Exercising Your Abs for a Smaller Waist

    Intensity First!

    Diet as a Way to Slim Your Waist

    Diet Plus Workout Synergy

    Improving the Effectiveness of Your Diet

    Role of Supplements

    BCAAs for Losing Belly Fat

    Calcium: The Anti-Belly Fat Mineral

    PART 3

    Basic Exercises to Sculpt Your Abs

    Anatomical Considerations

    Beware of Fake Abdominal Exercises!

    If You Have an Inguinal, Femoral, or Abdominal Hernia

    Rectus Abdominis Exercises

    Crunch

    Lying Leg Raise

    Seated Leg Raise

    Oblique Exercises

    Apollo’s Belt

    Twisting Crunch

    Side Crunch

    Stability Exercises

    Static Stability Exercise, Back Against a Wall

    Plank

    Breathing Exercises to Improve Athletic Performance

    Lying Rib Cage Expansion With a Weight

    Diaphragm Contraction

    Stretching the Abdominal Muscles

    On a Stability Ball

    Stretching the Hip Flexors

    Tilting of the Pelvis

    Abdominal–Lumbar Balance

    Lunge

    Stretches for the Low Back

    Preventing Low Back Pain

    Relaxation Stretch on a Stability Ball

    Hanging From a Pull-Up Bar

    PART 4

    Advanced Exercises and Techniques

    Three Difficulties of Ab Work

    How to Isolate Upper Abdominal Work From Lower Abdominal Work

    Why Are the Lower Abs So Hard to Develop?

    1. It is difficult to recruit that part of the muscle

    2. Lower abs lack strength

    3. It is difficult to isolate the lower part

    4. Lower abs are not robust

    5. Some exercises are inappropriate

    Three Zones of Attack for Total Development

    Relative Importance of Each Zone

    Getting a Head Start on Recovery

    Exercises for the Upper Abdominal Muscles

    Double Crunch

    Sit-Up

    Exercises for the Lower Abdominal Muscles

    Pelvic Tilts on the Pull-Up Bar

    Leg Lift

    Hanging Leg Raise

    Exercises for the Obliques

    Hanging Leg Raise to the Side

    Lying Twist

    PART 5

    Ab and Core Exercises Using Machines and Accessories

    Purpose of Home Equipment

    Professional Machines

    Exercises for the Upper Abdominal Muscles

    Crunch Machines

    Swiss Ball Crunch

    Rocking Machine Crunch

    Standing Cable Crunch

    Exercises for the Lower Abdominal Muscles

    Ab Coaster

    Exercises for the Obliques

    Cable Twist (or Using a Machine)

    Side Bend

    PART 6

    Workout Programs for Abdominal and Core Muscles

    Six-Pack Programs

    Beginning Programs

    Advanced Programs

    Very Advanced Programs

    At-Home Programs Using Accessories

    Programs Using Equipment in a Gym

    Programs to Reduce Belly Fat

    Programs to Reduce Love Handles

    Programs to Highlight Apollo’s Belt

    Programs for Well-Being

    Programs for Cardiovascular Health

    Programs to Relax Your Back Before Sleep

    Programs to Help Protect Your Lumbar Spine

    Programs to Help With Bloating and Other Digestive Problems

    Sport-Specific Core Programs

    Phase 1: Basic Muscle Conditioning Programs for Beginners

    Phase 2: Working Toward Circuit Training

    Phase 3: Workouts to Improve Overall Physical Qualities

    Phase 4: Working Toward More Specific Training

    About the Author

    Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.

    The former editor in chief of the French magazine PowerMag, Delavier is currently a journalist for the French magazine Le Monde du Muscle and a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, and Delavier's Stretching Anatomy.

    Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.

    Michael Gundill has written 13 books on strength training, sport nutrition, and health including co-authoring The Strength Training Anatomy Workout. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.

    Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines all over the world.