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دانلود کتاب Finish Strong: Resistance Training for Endurance Athletes
دانلود کتاب Finish Strong: تمرین مقاومتی برای ورزشکاران استقامتی
مشخصات کتاب
Finish Strong: Resistance Training for Endurance Athletes
ویرایش: نویسندگان: Boergers. Richard, Gingerelli. Angelo سری: ISBN (شابک) : 9781472977434, 1472977432 ناشر: Bloomsbury سال نشر: 2021 تعداد صفحات: 256 زبان: English فرمت فایل : EPUB (درصورت درخواست کاربر به PDF، EPUB یا AZW3 تبدیل می شود) حجم فایل: 23 Mb
قیمت کتاب (تومان) : 33,000
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توجه داشته باشید کتاب Finish Strong: تمرین مقاومتی برای ورزشکاران استقامتی نسخه زبان اصلی می باشد و کتاب ترجمه شده به فارسی نمی باشد. وبسایت اینترنشنال لایبرری ارائه دهنده کتاب های زبان اصلی می باشد و هیچ گونه کتاب ترجمه شده یا نوشته شده به فارسی را ارائه نمی دهد.
توضیحاتی در مورد کتاب Finish Strong: تمرین مقاومتی برای ورزشکاران استقامتی
توضیحاتی درمورد کتاب به خارجی
Whether training for a 5K or ultramarathon, all endurance athletes can benefit from some form of resistance training. This training manual, written by two leading US fitness authorities, outlines how endurance athletes can benefit from incorporating resistance training into their weekly schedule. Finish Strong: Resistance Training for Endurance Athletes introduces the principles of resistance training to all forms of endurance athletes, such as runners, cyclists, swimmers and triathletes, in a way that will optimize their training and allow them to compete at a higher level. Most athletes realize that strength training is a vital part of a comprehensive training program, but many are unsure of where to start or how to integrate lifting weights into their already packed training schedule. This book not only gives them a starting point, but also a blueprint for how to structure training plans to maximize results and minimize injuries. The book breaks down the importance of resistance training and strength development, and gives practical advice and training tips. Runners, swimmers, cyclists and triathletes now number in the millions, but the resources available to teach them how to integrate weight training into their programs are surprisingly limited. Finish Strong: Resistance Training for Endurance Athletes fills that void.
فهرست مطالب
Cover Half-title Copyright Title Contents 1. Introduction Try it our way Too much fatigue and too little time How to use the book Author biographies Section 1 – The Lowdown 2. The importance of resistance training The body is always overcoming resistance It doesn’t have to take all day Developing strength while maintaining flexibility Flexibility in training 3. How to avoid chronic and overuse injuries 4. Identifying problems through movement assessments Types of movement assessment 5. Fixing movement dysfunctions with resistance and mobility training Swimming issues Cycling issues Running issues The fix 6. Common questions and concerns Section 2 – The Moves 7. From sea to land – general strength-training principles Progressive overload General adaptation syndrome 8. There is no off-season! Periodization Phases of training Off-season Base & Build Peak mileage Taper Planning to succeed 9. Movement is medicine – the importance of mobility exercise Flexibility vs mobility Mobility and aging Mobility and cramping Mitigating injuries with mobility exercises Mobility exercises for swimmers Mobility exercises for cyclists Mobility exercises for runners Soft tissue mobility work 10. Unlocking the secret to a stronger core with anti-rotation exercises The function of the core in endurance sports Understanding the ‘X’ kinetic chains Upping the ‘anti’ The common core 11. The exercises that every endurance athlete needs to know Foundation Exercises 12. All the right moves – an introduction to sport-specific exercises 13. Top 10 exercises for swimmers Dumbbell Standing Reverse Fly Cable Push/pull Dumbbell Windshield Wipers Clam Shells Hip Thrust March Dumbbell Alternating Chest Press Cable Cross-pull – Low to High Physioball Flutter Kicks Dead bug Paloff Press Shoulder Taps 14. Top 10 exercises for cyclists Burpee Valslide Body Saw Dumbbell Renegade Row Overhead Plate Circles Lateral Lunge Press Dumbbell Split Squat Bench Pistol Squat Single Arm Kettlebell Clean and Press Lateral Plate Drag Half Kneel Downward Cable Chop 15. Top 10 Exercises for runners Step-ups Leg Curls Calf Raises Dorsiflexion Lat Pull-down Barbell Inverted Row Standing Overhead Press Trap Bar Deadlift Alternating Knee-to-chest Rip Trainer March Bonus Exercise: Short Foot Exercises Section 3 – The Plan 16. Introduction to our training templates Hallmarks of our system How to use the training templates The training phases 17. Training session templates Off-season template Base & Build template Peak mileage template Taper template Home gym/travel template Training load chart Afterword Exercise Index Index
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