Kinesiology of Exercise (FITNESS) PDF
Preview Kinesiology of Exercise (FITNESS)
MICHAEL PH.D YESSIS, A SATE AND EffECTJVE WAY W IMPROVE BODYBUIIBING AND ATHLETIC PEREORMANa ;#" m- KINESIOLOGY EXERCISE A MASTERS PRESS BOOK V ShellySrady ^^ft ZEJ? A9T4v0a0dWa.CSO3r$d0.04v0£.2:/]^^^HB I^__ Kinesiology of Exercise Digitized by the Internet Archive 2010 in http://www.archive.org/details/kinesiologyofexeOOyess KINESIOLOGY OF EXERCISE A Safe and Effective Way to Improve Athletic Performance Michael Yessis, Ph.D. MASTERS#PRESS A Subsidiary ofHoward W. Sams &^ Co. Publishedby Masters Press, Inc. (A DivisionofHowardW. Sams) 2647 Waterfront Parkway East Drive Indianapolis, Indiana46214-2041 © 1992 Michael Yessis, Ph.D. ThirdPrinting,January 1993. All rightsreserved. Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmitted,in anyformorbyany means,electronic,mechanical,photocopying, recording,orotherwise, without thepriorwritten permissionofMastersPress. Printed in the United StatesofAmerica. Firstedition. LibraryofCongressCataloging-in-PublicationData Yessis, Michael. Kinesiologyofexercise: asafeandeffectiveway toimprove athleticperformance/ MichaelYessis. p.cm. ISBN0-940279-36-3: $17.95 1. Kinesiology. 2. Weightlifting-Physiologicalaspects. I.Title. QP303.Y47 1992 613.7M3-dc20 92-1211 CIP 1 CONTENTS Acknowledgments ix Introduction xi PART ONE THE LOWER BODY Chapter 1 TheAnkle 3 Heel Raise (CalfRaise) 4 ToeRaise 7 SeatedCalfRaise(SeatedHeel Raise) 8 Chapter 2 The Knee Joint 1 KneeExtension (LegExtension) 13 KneeCurl 16 Chapter 3 The Hip Joint and Pelvic Girdle 19 HipJointFlexion 22 HipJointExtension 24 HipJointAdduction 26 HipJointAbduction 29 TheGood Morning 31 Deadlift 33 Chapter4 Combination Exercises 37 Squat 37 MachineSquat 40 StrengthShoeSquat 42 Lunge 44 StrengthShoe Lunge 46 SideLunge 49 LegPress 52 Glute-Ham-GastrocRaise 54 PARTTWO THE MmSECTION Chapter 5 The Spine: TheAbdominals 61 Sit-Up(Curl-Up) 63 Abdominal MachineCrunch 66 ReverseSit-Up 68 HangingLegRaise 70 ReverseTrunkTwist 72 Twisting 75 Glute-Ham DevelopierSit-Up 76 RussianTwist 79 Chapter 6 The Spine: LowerBackMuscles 83 BackRaise 84 BackRaisewithaTwist 87 BackExtensiononaBack Exercise Machine 88 SideBend 90 Reverse BackRaise 94 Additional] Exercisesfor theLower BackMuscles 95 PARTTHREE THE UPPER BODY Chapter 7 The ShoulderJoint 99 FrontArm Raise 104 LateralArm Raiseonan ExerciseMachine 106 Lateral Dumbbell Arm Raise 108 LatPulldown 110 SeatedRow 113 Bent-OverDumbbell Row 116 Lateral ProneRaise (ReverseFly) 117 Seated Butterfly 119 Upright Row 121 Pullover 123 ShoulderShrug 125 Chapter 8 The Elbow Joint 129 BicepsCurlVariants BeginningRange BicepsCurl with a Barbell or Dumbbells 131 Mid-Range BicepsCurl witha Roto-Bar 133 Mid-Range BicepsCurl onaMachine 135 EndingRange BicepsCurl withan IsoBar 137 TricepsExerciseVariants BeginningRangeofMotionFrench Press 139 Mid-RangeTricepjsPush-Down 140 Mid-RangeTricepsExtensiononaMachine 142 End-Range45-DegreeTricepsExtension 144 End-RangeTricepsKickback 146 Chapter 9 The Radio-UhiarJoint 149 Supination-PronationwiththeStrengthBar 150 PowerRoller(WristRoller)Exercise 152 Chapter 10 TheWrist Joint 155 WristCurl (WristFlexion) 156 ReverseWristCurl (WristExtension) 158 Ulna-Radial Flexion 160 Chapter 11 The Fingers and Hand 165 ExerRingFingerFlexion 167 ExerRingFingerExtension 169 FingerAdductionandAtxluction 170 StrengtheningtheThumb 170 Chapter 12 Combined Shoulderand Arm Exercises 173 Bench Press 173 MachineBench Press 176 Overhead Press 178 MachineOverheadPress 180 InclineandDeclinePresses 183 Chin-Up/Pullup 185 Pushup 188 BarDip 190 vii
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