Weight Training For Dummies

Title Page......Page 3
Copyright Page......Page 4
Contents at a Glance......Page 5
Table of Contents......Page 7
Introduction......Page 17
About This Book......Page 18
Icons Used in This Book......Page 19
Where to Go from Here......Page 1
Part I: Getting Started with Weight Training......Page 21
Weight Training for All Bodies......Page 23
Fitness Testing and Goal Setting for Success......Page 24
Choosing Your Training Equipment......Page 25
Living a Healthy Lifestyle......Page 27
Balancing options and training your brain......Page 28
Defining Weight-Training Jargon......Page 29
Understanding Reps......Page 31
Getting Acquainted with Sets......Page 32
Focusing on major muscle groups......Page 33
Sequencing: Doing exercises in the right order......Page 34
Appreciating the Value of Rest and Recovery......Page 35
Avoiding overtraining......Page 36
Getting enough sleep......Page 37
Concentrating on the mind-body connection......Page 38
Long-Term Training: Seeing the Big Picture......Page 39
Chapter 3: Testing Your Strength, Setting Goals, and Tracking Your Progress......Page 43
Identifying Your Fitness Level......Page 44
Measuring Your Progress......Page 45
Evaluating Your Strength and Endurance......Page 46
Comparing your abdominal strength......Page 47
Identifying why your goals are important......Page 48
Using S.M.A.R.T. goals......Page 49
Logging and Tracking Your Progress......Page 50
Analyzing your workout log......Page 52
Chapter 4: Weight-Training Tools and Equipment......Page 55
Knowing the value of free weights......Page 56
Making the choice, knowing the difference: Dumbbells versus barbells......Page 57
Using a Weight Bench......Page 60
Making weight machines work for you......Page 62
Examining specific weight machines......Page 63
Cable machines: A different breed......Page 65
Buckling Down on Bands and Tubing......Page 67
Keying in on Kettlebells for Weight Training......Page 68
Weight Lifting Safety Rules......Page 71
Warming up with light weights......Page 72
Using proper form......Page 73
Weight-Lifting Safety Tips......Page 75
Free-weight safety tips......Page 76
Weight-machine safety tips......Page 77
Spotting with a Friend......Page 78
Briefing your spotter......Page 79
Being the spotter......Page 80
Common Weight-Training Injuries......Page 81
Overcoming Injuries......Page 83
Part II: Gaining Weight-Training Wisdom......Page 85
Weight Training at Home......Page 87
Setting Up a Home Gym......Page 88
Picking Free Weights......Page 89
Buying dumbbells......Page 90
Buying a bench......Page 93
Investing in Weight Machines......Page 94
Purchasing Bands or Tubing......Page 96
Joining a Health Club......Page 97
Choosing a Health Club......Page 98
Researching Trainers......Page 100
Finding fitness help: What a trainer can do for you......Page 101
Finding a qualified trainer......Page 102
Being on your best behavior......Page 104
Getting quality group instruction......Page 105
Unloading your weight bar......Page 108
Keeping up with the flow of traffic......Page 109
Treating the locker room like your own bathroom......Page 110
Understanding the Basic Info......Page 113
Grasping Our Favorite Phrases......Page 116
The Art of Breathing through an Exercise......Page 119
Part III: Tackling the Exercises......Page 121
Understanding Upper-Back Muscle Basics......Page 123
Getting an Upper-Back Workout......Page 125
Avoiding Mistakes When Working Your Upper Back......Page 126
One-arm dumbbell row......Page 127
Dumbbell pullover......Page 129
Dumbbell shrug......Page 130
Machine row......Page 132
Lat pull-down......Page 133
Cable row......Page 135
Assisted pull-up......Page 137
Understanding Lower-Back Muscle Basics......Page 138
Getting a Strong Lower Back......Page 139
Avoiding Mistakes When Working Your Lower Back......Page 140
Pelvic tilt......Page 141
Back extension......Page 142
Grasping Chest-Muscle Basics......Page 145
Getting a Chest Workout......Page 146
Mistakes to Avoid When Pumping Your Pecs......Page 148
Modified push-up......Page 149
Push-up......Page 151
Bench press......Page 152
Dumbbell chest press......Page 154
Vertical chest press......Page 155
Cable crossover......Page 157
Assisted dip......Page 158
Understanding the Basics of Shoulder Muscles......Page 161
Benefiting from Strong Shoulders......Page 162
Getting a Great Shoulder Workout......Page 163
Exaggerating the movement......Page 164
Practicing Shoulder Exercises......Page 165
Dumbbell shoulder press......Page 166
Lateral raise......Page 167
Front raise......Page 169
Back delt fly......Page 170
Dumbbell shoulder external rotation......Page 172
Dumbbell shoulder internal rotation......Page 173
Incline shoulder-press machine......Page 174
Understanding Arm-Muscle Basics......Page 177
Gaining Strong Arms......Page 178
Getting a Great Arm Workout......Page 179
Practicing Arm Exercises......Page 180
Barbell biceps curl......Page 181
Alternating biceps curl......Page 182
Triceps kickback......Page 183
Arm-curl machine......Page 185
Triceps pushdown......Page 186
Bench dip......Page 188
Triceps-dip machine......Page 189
Introducing Abdominal-Muscle Basics......Page 191
Enjoying Strong Abdominals......Page 192
Preventing Mistakes When Training Your Abdominals......Page 193
Basic abdominal crunch......Page 194
Reverse crunch......Page 196
Oblique crunch......Page 197
Bent-knee side crunch......Page 199
Roll-down negative curl......Page 200
Understanding Butt- and Leg-Muscle Basics......Page 203
Reaping the Benefits of a Strong Lower Body......Page 205
Getting a Great Lower-Body Workout......Page 207
Avoiding Mistakes When Working Your Lower Body......Page 208
Squat......Page 209
Lunge......Page 211
Kneeling butt blaster......Page 213
Side lying leg lift......Page 215
Inner-thigh lift......Page 216
Leg-press machine......Page 217
Leg-extension machine......Page 219
Leg-curl machine......Page 221
Inner- and outer-thigh machine......Page 223
Chapter 15: Weights for Core Strength......Page 225
Dumbbell Workout for a Flat Tummy and Tiny Waist......Page 226
The wood chop......Page 227
Crunches with weights......Page 228
Dead lifts......Page 231
Squat to overhead press......Page 232
Reverse lunges with weights......Page 234
Ab Central Machines......Page 235
Ab wheel......Page 236
Discovering Why and When to Stretch......Page 239
Avoiding injuries......Page 240
The official word on stretching......Page 241
Static Stretching: Stretching the Traditional Way......Page 242
Assisted Stretching: Lean on Me......Page 247
Proprioceptive Neuromuscular Facilitation......Page 249
Active Isolated Stretching......Page 250
Lying spinal rotation......Page 252
Spinal rotation for back and buttocks......Page 253
Part IV: Setting Up Your Workout Programs......Page 255
Designing a Routine......Page 257
Why you should want to train......Page 258
Your lifestyle......Page 260
Performing exercises in the right order......Page 261
Picking the right amount of weight......Page 262
Doing circuits at the gym......Page 263
Doing circuits at home......Page 264
The mix-and-match routine at the gym......Page 265
Chapter 18: 20-Minute Workouts for the Time Challenged......Page 267
Putting Together Your 20-Minute Routine......Page 268
Doing 20-Minute Workouts......Page 269
Total-body workouts in the gym......Page 270
Total-body workouts at home......Page 271
Upper- and lower-body workouts......Page 272
Home gym mix-and-match routines......Page 273
Upper- and lower-body workouts......Page 274
Stretching workout......Page 276
Chapter 19: Tackling More-Advanced Programs......Page 277
Practicing Split Routines......Page 278
The upper-body/lower-body split......Page 279
Push/pull split routine......Page 281
Super sets......Page 283
Advanced Training Techniques......Page 285
Breakdowns......Page 286
Circuits......Page 287
Kettlebells......Page 288
Sandbags......Page 289
Training Tips for Kids and Teens......Page 291
Benefiting from youth resistance training......Page 292
Knowing what’s age appropriate......Page 293
Trying sample kid and teen routines......Page 294
Benefiting from prenatal and postpartum resistance training......Page 302
Modifying exercise routines for safety......Page 304
Trying a pregnancy sample routine......Page 305
Trying a sample mommy-and-me routine......Page 308
Family Style: Teaming Up for Exercise......Page 310
Strength-Training Guidelines for Seniors......Page 313
Observing safety guidelines and training tips......Page 314
Challenging Yourself Moderately......Page 315
A Strength-Training Routine to Help Maintain Balance......Page 316
Hip extension......Page 317
Hip flexion......Page 318
Standing side reach......Page 319
A Seated Core Routine for Strong Abs......Page 320
Seated sit-up......Page 321
Seated core rotation......Page 322
Harmonizing with yoga......Page 325
Benefiting from Yoga and Pilates......Page 326
Engaging your whole body......Page 327
Improving your balance, coordination, and concentration......Page 328
Fitting Yoga and Pilates into Your Fitness Program......Page 329
Different styles of yoga......Page 330
Finding a qualified yoga instructor......Page 331
Trying a couple yoga poses......Page 332
Getting the Lowdown on Pilates......Page 334
Part V: The Part of Tens......Page 337
Before You Start, Get an Exercise Band......Page 339
Preparing for Your Band Workout......Page 340
Band squat......Page 341
Band butt blaster......Page 342
Band outer-thigh lift......Page 343
Band hamstrings stretch......Page 344
Band lat pull-down......Page 345
Band external rotation......Page 346
Band shoulder stretch......Page 348
Band triceps extension......Page 350
Picking Out the Right Ball......Page 351
Using Exercise Balls Safely......Page 352
Ball bridge pose......Page 353
Ball bridge lift......Page 355
Ball push-ups......Page 356
Ball leg circles......Page 357
Ball single-leg bridge......Page 358
Ball core extension......Page 360
Ball sit-ups......Page 361
Ball oblique crunch......Page 362
Ball oblique twists......Page 364
Ball exchange......Page 365
Index......Page 367
About the Author......Page 379
Uploaded by [StormRG]......Page 388