Download Maran Illustrated Weight Training by Ruth Maran PDF
By Ruth Maran
Produced via the award-winning maran pix team, Maran Illustrated advisor to Weight education is a priceless source for all readers, despite age or health point. transparent, step by step directions stroll the reader via each one workout from starting to finish, whereas pictures and illustrations express you the specific muscular tissues for every workout and the way to aid hinder harm. Thorough subject introductions and worthy information supply additional info and suggestion to augment the readers' weight education event and aid meet their person wishes. Maran Illustrated consultant to Weight education is filled with info worthwhile to readers who're simply starting to make weight education part of their future health regime. For readers who've been weight education for your time, the publication is perfect as a refresher path on right shape and may current new routines that even skilled weight running shoes can upload to their exercises.
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Extra resources for Maran Illustrated Weight Training
Sample text
If you find you are slamming the weights down onto the stack between repetitions, you are going too quickly. Keep the exercise slow and steady as you concentrate on your form. Do not allow your arms to go too far back when you return to the starting position. Also, make sure you keep your upper body and head on the back pad. MIDDLE POSITION 3 Slowly push the handles toward the center of your body until both hands almost touch. 4 Slowly move your arms out to your sides to return to the starting position.
MIDDLE POSITION 3 Slowly raise the dumbbells 4 out to your sides until they are at shoulder height. Keep your arms straight, elbows slightly bent and palms facing down as you lift the dumbbells. Pause for a moment and then slowly lower the dumbbells back to your sides. CHAPTER 3: Work Your Tip Shoulders I have weak shoulders. Is there an easier way to perform the lateral raise? Can I modify the lateral raise to help work my rotator cuff muscles? If you have problems with your shoulders, you can take some of the strain off your shoulders by performing the lateral raise with your elbows bent at 90-degree angles.
For more information on the Smith machine, see page 16. MUSCLES TARGETED DON’T Front View 1 Rear View 2 3 • Do not arch your back or wiggle your body to help you lift the weight. Keep your back on the bench and your legs and feet stationary for better support. • Do not press the bar up too high. Your shoulders should not lift off the bench. • Do not lift your head off the bench or lock your Targeted muscles: 1 chest (pectoralis major and minor) Additional muscles: 2 shoulders (deltoids) 3 triceps elbows.