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Build Your Own Bulletproof Body: Bodyweight Exercises for Strength, Resilience and Injury Prevention Revised edition [Minkštas viršelis]

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  • Formatas: Paperback / softback, 168 pages, aukštis x plotis x storis: 240x170x8 mm, weight: 400 g, 250 black and white photographs and illustrations
  • Išleidimo metai: 04-Mar-2022
  • Leidėjas: Lotus Publishing Limited
  • ISBN-10: 1913088308
  • ISBN-13: 9781913088309
Kitos knygos pagal šią temą:
Build Your Own Bulletproof Body: Bodyweight Exercises for Strength, Resilience and Injury Prevention Revised editionDidesnis paveikslėlis
  • Formatas: Paperback / softback, 168 pages, aukštis x plotis x storis: 240x170x8 mm, weight: 400 g, 250 black and white photographs and illustrations
  • Išleidimo metai: 04-Mar-2022
  • Leidėjas: Lotus Publishing Limited
  • ISBN-10: 1913088308
  • ISBN-13: 9781913088309
Kitos knygos pagal šią temą:
Pastovi nuoroda: https://www.kriso.lt/db/9781913088309.html
Raktažodžiai:
Build Your Own Bulletproof Body offers a challenging, stimulating and accessible program of bodyweight exercises to help you overcome those niggling sports or musculo-skeletal injuries from tennis elbow to low back pain to Achilles tendinitis. The suggested exercises can also be used to improve muscle strength, joint range-of-motion, and overall physical fitness. Whether you are a highly-tuned athlete looking to stay at the top of your game or a moderately active individual keen to overcome a recurring joint pain, this highly illustrated book offers a range of exercises to target specific body areas and types of injury.

Most of the exercises and programs do not require specialist equipment or a gym membership, leaving you free to develop your physical resilience anywhere that suits you.

This indispensible guide will also educate you on need-to-know anatomy and pathology so that you better understand your own body and the stresses that maybe causing you pain and dysfunction.
Abbreviations 6(1)
Preface 7(2)
1 Musculoskeletal Injury
9(5)
Soft-tissue Injury and Repair
9(1)
Injury and Inflammation
10(1)
The Repair Process
11(1)
When Repair Fails
11(1)
Differentiating Musculoskeletal Injury
11(1)
Types of Chronic Musculoskeletal Injury
12(1)
Muscle Strains
12(1)
Tendon Problems
12(1)
Ligament Problems
13(1)
Joint-specific Problems
13(1)
2 Advantages of Body-weight Exercise
14(3)
Fundamental Movement
14(1)
Minimal Equipment
15(1)
Natural Movement
15(1)
Variation
15(1)
Progression and Regression
15(2)
3 Getting Started
17(6)
Basic Physical Requirements
17(1)
Making Enough Time
18(1)
Equipment
19(1)
Pull-up Bar
19(1)
Foam Roller
19(1)
Exercise Mat
20(1)
Abdominal Wheel
20(1)
Dip Bars
20(1)
Exercise Ball
21(1)
Exercise Step
21(1)
Barbell
21(1)
Elastic Therapy Band
21(1)
Gymnastic Rings
22(1)
4 The Role of Nutrition and Recovery
23(9)
Nutrition
23(1)
Basic Nutrition for Growth and Repair
24(2)
The Importance of Carbohydrate
26(1)
Hydration
27(1)
Alcohol Consumption
27(1)
Rest and Recovery
28(1)
Sleep
28(1)
Reducing Stress
29(1)
Ways of Sitting
29(1)
Forward Head Posture
30(1)
Overtraining
30(2)
5 The Shoulder
32(5)
Introduction to the Shoulder
32(1)
Functional Anatomy of the Shoulder
32(1)
Passive Structures
32(2)
Active Structures
34(1)
Common Shoulder Dysfunction
35(1)
Subacromial Pain Syndrome
36(1)
Rotator Cuff Injury
37(1)
Stiff, or `Frozen', Shoulder
38(2)
Acromioclavicular Joint Dysfunction
40(1)
Summary
41(1)
Body-weight Exercises for Shoulder Injury Prevention and Rehabilitation
42(6)
Goal Exercises for the Shoulder
48
Exercises
5.1 Scapula Dip
37(1)
5.2 Frog Stance
38(1)
5.3 Chest Stretch
39(1)
5.4 Band Shoulder Dislocate
40(2)
5.5 Shoulder Stretch
42(1)
5.6 Rotator Cuff Stretch
42(1)
5.7 Scapula Foam Roll
43(1)
5.8 Dead Hang
44(1)
5.9 Scapula Pull-up
44(1)
5.10 Scapula Push-up
45(1)
5.11 Bar Shoulder Dislocate
46(1)
5.12 One-armed Dead Hang
47(1)
5.13 One-handed Scapula Pull-up
47(1)
5.14 German Hang
48(1)
5.15 Push-up
49(1)
5.16 Triceps Dip
50(1)
5.17 Pull-up
51(3)
6 The Elbow
54(3)
Introduction to the Elbow
54(1)
Functional Anatomy of the Elbow
54(1)
Passive Structures
54(1)
Active Structures
55(2)
Common Elbow Dysfunction
57(1)
Tennis Elbow
57(1)
Golfers Elbow
58(2)
Bursitis
60(1)
Biceps Tendon Problems
61(2)
Body-weight Exercises for Improved Elbow Function
63(2)
Goal Exercises for the Elbow
65
Exercises
6.1 Inverted-wrist Wall Push-up
57(2)
6.2 Pull-up/Static Hang
59(2)
6.3 Ledge Dip
61(1)
6.4 Negative Chin-up
62(1)
6.5 Arm Rotation
63(1)
6.6 Forklift
64(1)
6.7 Planche Lean
64(1)
6.8 Archer Push-up
65(2)
7 The Wrist
67(3)
Introduction to the Wrist
67(1)
Functional Anatomy of the Wrist
67(1)
Passive Structures
67(2)
Active Structures
69(1)
Common Wrist Dysfunction
69(1)
Wrist and Hand Joint Problems
70(1)
Tenosynovitis
71(1)
Wrist Tendon Problems
72(2)
Carpal Tunnel Syndrome
74(1)
Body-weight Exercises for Improved Wrist Function
74(3)
Goal Exercises for the Wrist
77
Exercises
7.1 Forearm and Wrist Stretch 1
70(2)
7.2 Forearm and Wrist Stretch 2
72(1)
7.3 Push-up Support
73(1)
7.4 Inverted-wrist Push-up Support
73(1)
7.5 Fist Push-up Support
74(1)
7.6 Fingertip Push-up Support
75(1)
7.7 False-grip Hang
75(1)
7.8 Kneeling Inverted-wrist Push-up
76(1)
7.9 Inverted-wrist Push-up
77(1)
7.10 False-grip Pull-up
78(1)
7.11 Fist-supported Tuck Planche
79(2)
8 The Hip
81(4)
Introduction to the Hip
81(1)
Functional Anatomy of the Hip
81(1)
Passive Structures
81(2)
Active Structures
83(1)
Common Hip Dysfunction
84(1)
Hip Joint Dysfunction
85(2)
Hip Muscle/Tendon Strains
87(2)
Hip Bursa Dysfunction
89(1)
Iliopsoas Syndrome/Dysfunction
90(1)
Body-weight Exercises for Improved Hip Function
91(2)
Goal Exercises for the Hips
93
Exercises
8.1 Knee Circle
85(1)
8.2 Deep Squat Position
86(1)
8.3 Hamstring Stretch
87(1)
8.4 Groin Stretch
88(1)
8.5 Glute Stretch
89(1)
8.6 Hip Flexor Stretch
90(1)
8.7 Piriformis Foam Roll and Stretch
91(1)
8.8 Mountain Climber
92(1)
8.9 Frog Hop
92(2)
8.10 Body-weight Squat
94(1)
8.11 Duck Walk
95(1)
9 The Knee
96(4)
Introduction to the Knee
96(1)
Functional Anatomy of the Knee
96(1)
Passive Structures
96(2)
Active Structures
98(1)
Common Knee Dysfunction
99(1)
Knee Joint Arthritis
99(2)
Patellofemoral Pain Syndrome
101(1)
Knee Ligament Injury
102(2)
Knee Cartilage Dysfunction
104(2)
ITB Syndrome (Runner's Knee)
106(1)
Bursitis
107(1)
Knee Muscle and Tendon Problems
108(3)
Body-weight Exercises for Improved Knee Function
111(2)
Goal Exercises for the Knee
113
Exercises
9.1 Squat
100(1)
9.2 Quadriceps Stretch
101(1)
9.3 Gym Ball Hamstring Curl
102(1)
9.4 V-up with Ball Squeeze
103(2)
9.5 Single-leg Squat
105(1)
9.6 ITB Foam Roll
106(2)
9.7 Rollover into Straddle Sit
108(1)
9.8 Negative Hamstring Curl
109(1)
9.9 Lunge
110(1)
9.10 ITB Mobilisation
111(1)
9.11 Adductor Foam Roll
112(1)
9.12 Ice Skater
113(1)
9.13 Jump Squat
113(1)
9.14 Jump Lunge
114(2)
10 The Lower Leg, Ankle and Foot
116(2)
Introduction to the Lower Leg, Ankle and Foot
116(1)
Functional Anatomy of the Lower Leg, Ankle and Foot
116(1)
Passive Structures
116(1)
Active Structures
117(1)
Common Lower Leg, Ankle and Foot Dysfunction
118(1)
Calf Strain
118(1)
Ankle Sprain
119(1)
Achilles Tendon Dysfunction
120(1)
Plantar Fasciitis
121(1)
Osteoarthritis of the Ankle
122(1)
Body-weight Exercises for Improved Lower Leg, Ankle and Foot Function
123(3)
Goal Exercises for the Lower Leg, Ankle and Foot
126
Exercises
10.1 Downward Dog
118(1)
10.2 Single-leg Balance
119(1)
10.3 Negative Calf Raise
120(2)
10.4 Modified Frog Stance
122(1)
10.5 Heel Sit
123(1)
10.6 Unloaded Dorsiflexion
123(1)
10.7 Unloaded Plantar Flexion
124(1)
10.8 Unloaded Inversion
124(1)
10.9 Unloaded Eversion
125(1)
10.10 Anterior Tibial Muscle Stretch
125(1)
10.11 Calf Stretch
126(1)
10.12 Skipping
127(1)
11 The Spine
128(6)
Introduction to the Spine
128(1)
Functional Anatomy of the Spine
129(2)
Thoracic Spine
131(1)
Lumbar Spine
132(1)
Common Spinal Dysfunction
133(1)
Postural Dysfunction of the Neck
133(1)
Postural Dysfunction of the Thoracic Spine
134(1)
Rib Joint Dysfunction (Thoracic Spine)
135(1)
Thoracic Disc Dysfunction
136(1)
Lower Back Pain
137(1)
Nonspecific Lower Back Pain
137(2)
Lumbar Disc and Joint Degenerative Changes
139(1)
Body-weight Exercises for Improved Spine Function
140(6)
Goal Exercises for the Spine
146
Exercises
11.1 Neck Retraction
134(1)
11.2 Upper Spine Foam Roll
135(1)
11.3 Upper Back Stretch
136(1)
11.4 Cobra Stretch
137(1)
11.5 Plank
138(1)
11.6 Standing Side Stretch
139(1)
11.7 Lower Spine Foam Roll
140(1)
11.8 Cat Stretch
141(1)
11.9 Skydiver
141(1)
11.10 Side Plank
142(1)
11.11 Side Lean
142(1)
11.12 Rear Support
143(1)
11.13 Dish
144(1)
11.14 Bridge
145(1)
11.15 Extended Plank
145(1)
11.16 Kneeling Roll-out
146(1)
11.17 Hanging Leg Raise
147(1)
11.18 Arch-up
148(2)
12 Upper Body Training Programs
150(3)
Upper Body: Beginner Program
150(1)
Upper Body: Intermediate Program
151(1)
Upper Body: Advanced Program
151(2)
13 Lower Body Training Programs
153(3)
Lower Body: Beginner Program
153(1)
Lower Body: Intermediate Program
154(1)
Lower Body: Advanced Program
154(2)
14 Spine Training Programs
156(2)
Spine: Beginner Program
156(1)
Spine: Intermediate Program
156(1)
Spine: Advanced Program
157(1)
15 Full Body Training Programs
158(3)
Full Body: Beginner Program
158(1)
Full Body: Intermediate Program
159(1)
Full Body: Advanced Program
160(1)
16 Goal Training Program
161(2)
17 Creating Your Own Programs
163(2)
18 Frequently Asked Questions
165
Ross Clifford is a chartered physiotherapist with a lifelong interest in human movement and function, and draws on his knowledge of sport and exercise science to supplement his therapeutic approaches. As an experienced lecturer in physiotherapy and sports science, Ross strives to convey technical information in a clear and accessible way.

Ashley Kalym has experienced physical training in many disciplines, including calisthenics, gymnastics, Olympic weightlifting, and a short stint training in the Royal Marines. Ashleys other books include Complete Calisthenics The Ultimate Guide to Bodyweight Exercise, Second Edition (North Atlantic Books, Berkeley, California)