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Bulletproof Bodies: Body-weight Exercise for Injury Prevention and Rehabilitation [Minkštas viršelis]

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  • Formatas: Paperback / softback, 144 pages, aukštis x plotis: 275x212 mm, 200 colour
  • Išleidimo metai: 05-Oct-2018
  • Leidėjas: Lotus Publishing Limited
  • ISBN-10: 1905367899
  • ISBN-13: 9781905367894
Kitos knygos pagal šią temą:
Bulletproof Bodies: Body-weight Exercise for Injury Prevention and RehabilitationDidesnis paveikslėlis
  • Formatas: Paperback / softback, 144 pages, aukštis x plotis: 275x212 mm, 200 colour
  • Išleidimo metai: 05-Oct-2018
  • Leidėjas: Lotus Publishing Limited
  • ISBN-10: 1905367899
  • ISBN-13: 9781905367894
Kitos knygos pagal šią temą:
Pastovi nuoroda: https://www.kriso.lt/db/9781905367894.html
Raktažodžiai:
Bulletproof Bodies has taken the globally popular physical training method of body-weight exercise and created a targeted, functional and multi-muscle approach to developing physical resilience. From tennis elbow to low back pain, Bulletproof Bodies aims to both prevent injury and to rehabilitate injury through improving the health of muscles, tendons, ligaments, and joints. As an added bonus these simple body-weight exercises can help to increase muscular strength and fitness.

Whether you are a highly-tuned athlete looking to stay at the top of your game, a return-to-fitness enthusiast with new aches and pains, or a moderately active individual keen to overcome that recurring joint pain, Bulletproof Bodies can help you with your physical goals. This book can also help you to better understand your own body by teaching you the need-to-know anatomy in health and injury.

The body-weight exercises will engage multiple body areas and muscle groups to offer a time-efficient, challenging, and accessible method for dealing with those niggling injuries.

 Bulletproof Bodies is the result of a partnership between a chartered physiotherapist and a calisthenics expert who have long appreciated the use of body-weight exercise in developing physical resilience to the strains of modern living.
 


From tennis elbow to low back pain, Bulletproof Bodies aims to demonstrate how targeted body-weight exercise can be used to tackle a range of injuries and improve joint range-of-motion, muscle strength and endurance, and ligament and tendon health. As an added bonus, by using the suggested exercises you will also gain strength and physical fitness.
Preface 6(2)
Abbreviations 8(1)
1 Musculoskeletal Injury
9(4)
Soft-tissue Injury and Repair
9(2)
Injury and Inflammation
9(1)
The Repair Process
10(1)
When Repair Fails
10(1)
Differentiating Musculoskeletal Injury
11(1)
Types of Chronic Musculoskeletal Injury
11(2)
Muscle Strains
11(1)
Tendon Problems
11(1)
Ligament Problems
11(1)
Joint-specific Problems
12(1)
2 Advantages of Body-weight Exercise
13(2)
Fundamental Movement
13(1)
Minimal Equipment
13(1)
Natural Movement
13(1)
Variation
14(1)
Progression and Regression
14(1)
3 Getting Started
15(6)
Basic Physical Requirements
15(1)
Making Enough Time
15(1)
Equipment
16(5)
Pull-up Bar
16(1)
Foam Roller
16(1)
Exercise Mat
17(1)
Abdominal Wheel
17(1)
Dip Bars
17(1)
Elastic Therapy Band
18(1)
Gymnastic Rings
18(3)
4 The Role of Nutrition and Recovery
21(6)
Nutrition
21(3)
Basic Nutrition for Growth and Repair
22(1)
The Importance of Carbohydrate
23(1)
Hydration
24(1)
Alcohol Consumption
24(1)
Rest and Recovery
24(3)
Sleep
24(1)
Reducing Stress
25(1)
Ways of Sitting
25(1)
Forward Head Posture
26(1)
Overtraining
26(1)
5 The Shoulder
27(18)
Introduction to the Shoulder
27(1)
Functional Anatomy of the Shoulder
27(3)
Passive Structures
27(1)
Active Structures
28(2)
Common Shoulder Dysfunction
30(4)
Subacromial Pain Syndrome
30(1)
Rotator Cuff Injury
31(1)
Stiff, or `Frozen', Shoulder
32(1)
Acromioclavicular Joint Dysfunction
33(1)
Summary
34(1)
Body-weight Exercises for Shoulder Injury Prevention and Rehabilitation
34(5)
Goal Exercises for the Shoulder
39(6)
6 The Elbow
45(12)
Introduction to the Elbow
45(1)
Functional Anatomy of the Elbow
45(2)
Passive Structures
45(1)
Active Structures
45(2)
Common Elbow Dysfunction
47(5)
Tennis Elbow
47(1)
Golfers Elbow
48(2)
Bursitis
50(1)
Biceps Tendon Problems
51(1)
Body-weight Exercises for Improved Elbow Function
52(2)
Goal Exercises for the Elbow
54(3)
7 The Wrist
57(12)
Introduction to the Wrist
57(1)
Functional Anatomy of the Wrist
57(3)
Passive Structures
57(2)
Active Structures
59(1)
Common Wrist Dysfunction
60(3)
Wrist and Hand Joint Problems
60(1)
Tenosynovitis
60(1)
Wrist Tendon Problems
61(1)
Carpal Tunnel Syndrome
62(1)
Body-weight Exercises for Improved Wrist Function
63(2)
Goal Exercises for the Wrist
65(4)
8 The Hip
69(12)
Introduction to the Hip
69(1)
Functional Anatomy of the Hip
69(2)
Passive Structures
69(1)
Active Structures
70(1)
Common Hip Dysfunction
71(5)
Hip Joint Dysfunction
72(2)
Hip Muscle/Tendon Strains
74(1)
Hip Bursa Dysfunction
75(1)
Iliopsoas Syndrome/Dysfunction
76(1)
Body-weight Exercises for Improved Hip Function
76(3)
Goal Exercises for the Hips
79(2)
9 The Knee
81(18)
Introduction to the Knee
81(1)
Functional Anatomy of the Knee
81(2)
Passive Structures
81(1)
Active Structures
82(1)
Common Knee Dysfunction
83(10)
Knee Joint Arthritis
83(2)
Patellofemoral Pain Syndrome
85(1)
Knee Ligament Injury
85(3)
Knee Cartilage Dysfunction
88(1)
ITB Syndrome (Runners Knee)
89(1)
Bursitis
90(1)
Knee Muscle and Tendon Problems
90(3)
Body-weight Exercises for Improved Knee Function
93(1)
Goal Exercises for the Knee
94(5)
10 The Lower Leg, Ankle and Foot
99(10)
Introduction to the Lower Leg, Ankle and Foot
99(1)
Functional Anatomy of the Lower Leg, Ankle and Foot
99(1)
Passive Structures
99(1)
Active Structures
100(1)
Common Lower Leg, Ankle and Foot Dysfunction
100(4)
Calf Strain
100(1)
Ankle Sprain
101(1)
Achilles Tendon Dysfunction
102(1)
Plantar Fasciitis
103(1)
Osteoarthritis of the Ankle
104(1)
Body-weight Exercises for Improved Lower Leg, Ankle and Foot Function
104(3)
Goal Exercises for the Lower Leg, Ankle and Foot
107(2)
11 The Spine
109(18)
Introduction to the Spine
109(1)
Functional Anatomy of the Spine
110(3)
Cervical Spine
110(1)
Thoracic Spine
111(1)
Lumbar Spine
112(1)
Common Spinal Dysfunction
113(6)
Postural Dysfunction of the Neck
113(1)
Postural Dysfunction of the Thoracic Spine
114(1)
Rib Joint Dysfunction (Thoracic Spine)
115(1)
Thoracic Disc Dysfunction
116(1)
Lower Back Pain
116(1)
Nonspecific Lower Back Pain
117(1)
Lumbar Disc and Joint Degenerative Changes
118(1)
Body-weight Exercises for Improved Spine Function
119(5)
Goal Exercises for the Spine
124(3)
12 Upper Body Training Programmes
127(2)
Upper Body: Beginner Programme
127(1)
Upper Body: Intermediate Programme
128(1)
Upper Body: Advanced Programme
128(1)
13 Lower Body Training Programmes
129(2)
Lower Body: Beginner Programme
129(1)
Lower Body: Intermediate Programme
130(1)
Lower Body: Advanced Programme
130(1)
14 Spine Training Programmes
131(2)
Spine: Beginner Programme
131(1)
Spine: Intermediate Programme
131(1)
Spine: Advanced Programme
131(2)
15 Full Body Training Programmes
133(2)
Full Body: Beginner Programme
133(1)
Full Body: Intermediate Programme
134(1)
Full Body: Advanced Programme
134(1)
16 Goal Training Programme
135(2)
17 Creating Your Own Programmes
137(4)
18 Frequently Asked Questions
141(2)
Index of Exercises 143
Ross Clifford is a UK-registered and chartered physiotherapist with a lifelong interest in human movement and function. He is enthusiastic about the promotion of exercise and physical activity for health, and draws on his knowledge of sport and exercise science to supplement his therapeutic approaches. As a lecturer in physiotherapy, Ross strives to convey technical information in a clear and accessible way to his students, patients and readers.

Ashley Kalym is a UK-based writer who has a long history of using and promoting body-weight exercise. Getting the fitness bug at a young age, he has experienced physical training in many disciplines, including calisthenics and gymnastics, Olympic weightlifting, and even a short stint training in the Royal Marines. Ashley's other books include Complete Calisthenics - The Ultimate Guide To Bodyweight Exercise, also from Lotus Publishing.