Bodybuilding Anatomy-2nd Edition 2015 {PRG}, !!!Materialy Eng
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//-->■Second Edition■bodybuildinganatomyNick Evans, MDHuman KineticsLibrary of Congress Cataloging-in-Publication DataEvans, Nick, 1964- Bodybuilding anatomy / Nick Evans, MD. -- Second edition. pages cm Includes index.1. Bodybuilding. 2. Muscles--Anatomy. 3. Muscle strength. I. Title. GV546.5.E82 2015 613.7'13--dc23 2014038460ISBN: 978-1-4504-9625-4 (print)Copyright © 2015, 2007 by Nick EvansAll rights reserved. Except for use in a review, the reproduction or utilization of this work in any form orby any electronic, mechanical, or other means, now known or hereafter invented, including xerography,photocopying, and recording, and in any information storage and retrieval system, is forbidden withoutthe written permission of the publisher.This publication is written and published to provide accurate and authoritative information relevant tothe subject matter presented. It is published and sold with the understanding that the author and publisherare not engaged in rendering legal, medical, or other professional services by reason of their authorshipor publication of this work. If medical or other expert assistance is required, the services of a competentprofessional person should be sought.Acquisitions Editor:Justin Klug;Developmental Editor:Cynthia McEntire;Associate ManagingEditor:Nicole Moore;Copyeditor:Amanda M. Eastin-Allen;Graphic Designer:Fred Starbird;Graphic Artist:Tara Welsch;Cover Designer:Keith Blomberg;Photographer (for cover and interiorillustration references):Neil Bernstein;Visual Production Assistant:Joyce Brumfield;Art Manager:Kelly Hendren;Associate Art Manager:Alan L. Wilborn;Printer:Versa PressWe thank TrulyFit in Urbana, Illinois, and The Fitness Center in Champaign, Illinois, for assistance inproviding the locations for the photo shoot for this book.Human Kinetics books are available at special discounts for bulk purchase. Special editions or bookexcerpts can also be created to specification. For details, contact the Special Sales Manager at HumanKinetics.Printed in the United States of America10987654 321The paper in this book is certified under a sustainable forestry program.Human KineticsWebsite: www.HumanKinetics.comUnited States:Human KineticsP.O. Box 5076Champaign, IL 61825-5076800-747-4457e-mail: humank@hkusa.comCanada:Human Kinetics475 Devonshire Road Unit 100Windsor, ON N8Y 2L5800-465-7301 (in Canada only)e-mail: info@hkcanada.comEurope:Human Kinetics107 Bradford RoadStanningleyLeeds LS28 6AT, United Kingdom+44 (0) 113 255 5665e-mail: hk@hkeurope.comAustralia:Human Kinetics57A Price AvenueLower Mitcham, South Australia 506208 8372 0999e-mail: info@hkaustralia.comNew Zealand:Human KineticsP.O. Box 80Torrens Park, South Australia 50620800 222 062e-mail: info@hknewzealand.comE6297ContentsPreface vChaptEr123456ShouldErSChEStbaCkarmSlEgSabdominalS14579113155189ChaptErChaptErChaptErChaptErChaptErExercise Index 225About the Author 231iiiThis page intentionally left blank.prefacealk into any gym these days and it’s like Disneyland for bodybuilders. You’lldiscover endless rows of exercise machines and free weights for every musclein your body. Your challenge is to navigate through the maze of machines and weights,select the exercises you need, and pump your way across the gym to the finish line.Upside: The winner walks away with a custom-built body. Downside: No instructions,no clues, no map, and no rules. With no guidance, surely you’re doomed to circulatearound the gym, stuck in a holding pattern. Then one lucky day, in a moment of clar-ity, you realize a piece of the puzzle is missing.Today is your lucky day! You’ve found the missing piece:Bodybuilding Anatomy,a book of instructions for every exercise in the gym. Check it out for yourself. Flipopen the book and pick a page—any page you want. Now, let’s see what you get.Each exercise is illustrated in amazing detail with a picture that’s worth a thousandwords, revealing the anatomy under your skin: the main muscles at work and thosemuscles that assist during the exercise. Alongside the illustrations are step-by-stepinstructions on how to perfect your exercise technique. What’s more, you’ll find alist of advanced technical tricks that will help you modify the exercise for maximumeffect. You’ll learn how to adjust your grip, where to position your feet, and how toposition your body. You’ll discover how to manipulate exercise trajectory and rangeof motion in order to emphasize different sections of the targeted muscle. Whateverchoice you face at the gym—barbells or dumbbells, free weights or machine, widegrip or narrow grip, incline or decline, sitting or standing—you’ll get all the helpyou need. No weight plate is left unturned.You can review any exercise in this book in less than five minutes. During thatshort time, you’ll discover and learn everything you need to know to make yourworkouts more precise. This book will shift your training up a gear and then some.It’s no secret what you want from your workouts: a custom-built body. But inorder to change the way you look, you must modify your anatomy. You should skill-fully use weights to sculpt your body, not just to indiscriminately pack on poundsof flesh. The real secret is that to change anatomy, you must firstknowanatomy.Bodybuilding Anatomyis the ultimate reference, loaded with detailed technicaldiscussions and illustrated with anatomical precision. The book is systematicallyorganized into muscle groups, so finding the exercises you need in order to buildany muscle is easy. What’s more, each muscle group is subdivided even furtherinto target zones, allowing you to select the specific exercises you need to targethard-to-hit spots in your physique.Chapter 1 serves up shoulders—boulder-like shoulders that form the cornerstonesof a great physique. You’ll discover the muscular anatomy and develop a strategyfor detonating your deltoids. Simply packing the plates on a shoulder press is notenough. When you know shoulder anatomy, you’ll realize that each of the threesections of the deltoid muscle demand a different exercise. This chapter also revealsthe secrets to a strong, injury-resistant rotator cuff.In chapter 2, you will discover how to hammer and chisel the chest. You willanalyze the anatomy and evaluate the exercises that you need to plump up yourWv [ Pobierz całość w formacie PDF ]
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//-->■Second Edition■bodybuildinganatomyNick Evans, MDHuman KineticsLibrary of Congress Cataloging-in-Publication DataEvans, Nick, 1964- Bodybuilding anatomy / Nick Evans, MD. -- Second edition. pages cm Includes index.1. Bodybuilding. 2. Muscles--Anatomy. 3. Muscle strength. I. Title. GV546.5.E82 2015 613.7'13--dc23 2014038460ISBN: 978-1-4504-9625-4 (print)Copyright © 2015, 2007 by Nick EvansAll rights reserved. Except for use in a review, the reproduction or utilization of this work in any form orby any electronic, mechanical, or other means, now known or hereafter invented, including xerography,photocopying, and recording, and in any information storage and retrieval system, is forbidden withoutthe written permission of the publisher.This publication is written and published to provide accurate and authoritative information relevant tothe subject matter presented. It is published and sold with the understanding that the author and publisherare not engaged in rendering legal, medical, or other professional services by reason of their authorshipor publication of this work. If medical or other expert assistance is required, the services of a competentprofessional person should be sought.Acquisitions Editor:Justin Klug;Developmental Editor:Cynthia McEntire;Associate ManagingEditor:Nicole Moore;Copyeditor:Amanda M. Eastin-Allen;Graphic Designer:Fred Starbird;Graphic Artist:Tara Welsch;Cover Designer:Keith Blomberg;Photographer (for cover and interiorillustration references):Neil Bernstein;Visual Production Assistant:Joyce Brumfield;Art Manager:Kelly Hendren;Associate Art Manager:Alan L. Wilborn;Printer:Versa PressWe thank TrulyFit in Urbana, Illinois, and The Fitness Center in Champaign, Illinois, for assistance inproviding the locations for the photo shoot for this book.Human Kinetics books are available at special discounts for bulk purchase. Special editions or bookexcerpts can also be created to specification. For details, contact the Special Sales Manager at HumanKinetics.Printed in the United States of America10987654 321The paper in this book is certified under a sustainable forestry program.Human KineticsWebsite: www.HumanKinetics.comUnited States:Human KineticsP.O. Box 5076Champaign, IL 61825-5076800-747-4457e-mail: humank@hkusa.comCanada:Human Kinetics475 Devonshire Road Unit 100Windsor, ON N8Y 2L5800-465-7301 (in Canada only)e-mail: info@hkcanada.comEurope:Human Kinetics107 Bradford RoadStanningleyLeeds LS28 6AT, United Kingdom+44 (0) 113 255 5665e-mail: hk@hkeurope.comAustralia:Human Kinetics57A Price AvenueLower Mitcham, South Australia 506208 8372 0999e-mail: info@hkaustralia.comNew Zealand:Human KineticsP.O. Box 80Torrens Park, South Australia 50620800 222 062e-mail: info@hknewzealand.comE6297ContentsPreface vChaptEr123456ShouldErSChEStbaCkarmSlEgSabdominalS14579113155189ChaptErChaptErChaptErChaptErChaptErExercise Index 225About the Author 231iiiThis page intentionally left blank.prefacealk into any gym these days and it’s like Disneyland for bodybuilders. You’lldiscover endless rows of exercise machines and free weights for every musclein your body. Your challenge is to navigate through the maze of machines and weights,select the exercises you need, and pump your way across the gym to the finish line.Upside: The winner walks away with a custom-built body. Downside: No instructions,no clues, no map, and no rules. With no guidance, surely you’re doomed to circulatearound the gym, stuck in a holding pattern. Then one lucky day, in a moment of clar-ity, you realize a piece of the puzzle is missing.Today is your lucky day! You’ve found the missing piece:Bodybuilding Anatomy,a book of instructions for every exercise in the gym. Check it out for yourself. Flipopen the book and pick a page—any page you want. Now, let’s see what you get.Each exercise is illustrated in amazing detail with a picture that’s worth a thousandwords, revealing the anatomy under your skin: the main muscles at work and thosemuscles that assist during the exercise. Alongside the illustrations are step-by-stepinstructions on how to perfect your exercise technique. What’s more, you’ll find alist of advanced technical tricks that will help you modify the exercise for maximumeffect. You’ll learn how to adjust your grip, where to position your feet, and how toposition your body. You’ll discover how to manipulate exercise trajectory and rangeof motion in order to emphasize different sections of the targeted muscle. Whateverchoice you face at the gym—barbells or dumbbells, free weights or machine, widegrip or narrow grip, incline or decline, sitting or standing—you’ll get all the helpyou need. No weight plate is left unturned.You can review any exercise in this book in less than five minutes. During thatshort time, you’ll discover and learn everything you need to know to make yourworkouts more precise. This book will shift your training up a gear and then some.It’s no secret what you want from your workouts: a custom-built body. But inorder to change the way you look, you must modify your anatomy. You should skill-fully use weights to sculpt your body, not just to indiscriminately pack on poundsof flesh. The real secret is that to change anatomy, you must firstknowanatomy.Bodybuilding Anatomyis the ultimate reference, loaded with detailed technicaldiscussions and illustrated with anatomical precision. The book is systematicallyorganized into muscle groups, so finding the exercises you need in order to buildany muscle is easy. What’s more, each muscle group is subdivided even furtherinto target zones, allowing you to select the specific exercises you need to targethard-to-hit spots in your physique.Chapter 1 serves up shoulders—boulder-like shoulders that form the cornerstonesof a great physique. You’ll discover the muscular anatomy and develop a strategyfor detonating your deltoids. Simply packing the plates on a shoulder press is notenough. When you know shoulder anatomy, you’ll realize that each of the threesections of the deltoid muscle demand a different exercise. This chapter also revealsthe secrets to a strong, injury-resistant rotator cuff.In chapter 2, you will discover how to hammer and chisel the chest. You willanalyze the anatomy and evaluate the exercises that you need to plump up yourWv [ Pobierz całość w formacie PDF ]