Strength Training for Women

2004·24.68 MB·English

by  Joan Pagano

Contents 5 Page: 5
FIRST MOVES 6 Page: 6
Why Lift Weights? 8 Page: 8
Test Your Fitness 12 Page: 12
Your Training Program 14 Page: 14
Anatomy of an Exercise 20 Page: 20
Equipment 22 Page: 22
Posture and Alignment 24 Page: 24
Core Conditioning 26 Page: 26
4 FOR LIFE 28 Page: 28
Programs at a Glance 30 Page: 30
Warming Up 32 Page: 32
1 Squats 38 Page: 38
2 Push-Ups 42 Page: 42
3 Back Extensions 46 Page: 46
4 Pelvic Tilts 50 Page: 50
Posture Plus 52 Page: 52
Cooling Down Stretches 54 Page: 54
LOWER BODY PROGRAM 56 Page: 56
Programs at a Glance 58 Page: 58
Glutes & Thighs: Squats 1 60 Page: 60
Glutes & Thighs: Squats 2 62 Page: 62
Glutes & Thighs: Pliés 66 Page: 66
Glutes & Thighs: Lunges 1 68 Page: 68
Glutes & Thighs: Lunges 2 70 Page: 70
Knee Extensions 72 Page: 72
Glutes & Thighs: Leg Lifts 74 Page: 74
Glutes & Thighs: On the Ball 76 Page: 76
Inner & Outer Thighs 1 80 Page: 80
Inner & Outer Thighs 2 84 Page: 84
Standing Leg Stretches 86 Page: 86
Floor Leg Stretches 88 Page: 88
UPPER BODY PROGRAM 90 Page: 90
Programs at a Glance 92 Page: 92
The Back: Latissimus Dorsi 94 Page: 94
Full Treatment for the Back 96 Page: 96
The Chest: Pectoralis Major 102 Page: 102
The Shoulder: Deltoid 110 Page: 110
The Upper Arm: Biceps 116 Page: 116
The Upper Arm: Triceps 1 118 Page: 118
The Upper Arm: Triceps 2 120 Page: 120
Upper Body Stretches 122 Page: 122
CORE BODY PROGRAM 124 Page: 124
Programs at a Glance 126 Page: 126
The Abs: Rectus Abdominis 128 Page: 128
The Waist: Obliques 130 Page: 130
The Deep Abdominals 132 Page: 132
The Back: Spinal Extensors 136 Page: 136
Core Stabilization 138 Page: 138
Strengthening the Wrists 142 Page: 142
Strengthening the Ankles 144 Page: 144
Cooling Down Stretches 146 Page: 146
The Major Muscle Groups 150 Page: 150
Improving Posture 152 Page: 152
Balance and Coordination 154 Page: 154
Targeting the Trouble Spots 156 Page: 156
Index 158 Page: 158
Resources 159 Page: 159
Acknowledgments 160 Page: 160