Hedrick - Dumbbell Training
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- Book:Dumbbell Training
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- Publisher:Human Kinetics
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- Year:2014
- City:Champaign;Ill. u.a
- Rating:4 / 5
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Dumbbell Training: summary, description and annotation
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Dumbbells have always been a strength training staple because of their versatility, affordability, and effectiveness. With the enormous popularity of all-in-one, adjustable versions, dumbbells have solidified their standing as the must-have muscle building tools. Now comes the one authoritative guide to using dumbbells to achieve the results you want.
Developed by renowned strength and conditioning coach Allen Hedrick,Dumbbell Trainingfeatures the most effective dumbbell exercises for increasing strength, power, and muscle mass. Targeting the core, upper body, lower body, and total body, the more than 81 exercises are accompanied by step-by-step instructions, common errors and corrections, and safety considerations. Expert insights, variations, and training tips further explain how to isolate muscles, increase range of motion, and stimulate stabilizing muscles to protect joints.
More than just exercises,Dumbbell Trainingincludes workouts and programs proven to add muscle mass and definition and enhance sport performance. Youll find 33 programs for increasing power, speed, agility, and balance for athletes in 11 popular sports: basketball, cycling, ice hockey, skiing, soccer, softball, speed skating, swimming, track, volleyball, and wrestling. Its all here and ready to use.
At the gym, home, or on the road,Dumbbell Trainingis a targeted approach to improving strength, power, musculature, and performance. If you own dumbbells, this book is a must-own.
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Library of Congress Cataloging-in-Publication Data
Hedrick, Allen.
Dumbbell training / Allen Hedrick.
pages cm
Includes bibliographical references.
1. Dumbbells. 2. Physical fitness. I. Title.
GV547.4.H43 2014
613.7'13--dc23
2013038726
ISBN-10: 1-4504-4458-X (print)
ISBN-13: 978-1-4504-4458-3 (print)
Copyright 2014 by Allen Hedrick
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by 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 without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.
The web addresses cited in this text were current as of September 2013, unless otherwise noted.
Acquisitions Editor: Justin Klug
Developmental Editor: Anne Hall
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Cover Designer: Keith Blomberg
Photograph (cover): Neil Bernstein
Photographs (interior): Human Kinetics, unless otherwise noted. Permission to reprint the photo on p. xi granted under the terms of the GNU Free Documentation License. A copy of this license is available at http://commons.wikimedia.org/wiki/commons: GNU Free Documentation License 1.2 [December 17, 2013]
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Illustrations: Human Kinetics
Printer: Versa Press
We thank the Pack Strength & Conditioning Facility on the campus of Colorado State University Pueblo for assistance in providing the location for the photo shoot for this book.
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Human Kinetics
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E5878
Exercise | Primary muscles worked | Other muscles worked | Single joint or multijoint |
Chapter 4: Upper Body | |||
Shoulders | |||
Anterior Deltoid | Pectoralis Major, Lateral Deltoid, Middle and Lower Trapezius | Single | |
Lateral Deltoid | Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior | Single | |
Anterior Deltoid | Lateral Deltoid, Supraspinatus, Triceps, Middle and Lower Trapezius, Serratus Anterior, Pectoralis Major | Multijoint | |
Anterior Deltoid | Lateral Deltoid, Supraspinatus, Triceps, Middle and Lower Trapezius, Serratus Anterior, Pectoralis Major | Multijoint | |
Anterior Deltoid | Lateral Deltoid, Supraspinatus, Triceps, Middle and Lower Trapezius, Serratus Anterior, Pectoralis Major | Multijoint | |
Lateral Deltoid | Anterior Deltoid, Supraspinatus, Brachialis. Brachioradialis, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus | Multijoint | |
Chest | |||
Pectoralis Major | Latissmus Dorsi, Teres Major, Triceps Posterior Deltoid, Pectoralis Minor, Rhomboids, Levator Scapulae | Single | |
Pectoralis Major | Anterior Deltoid, Biceps Brachii | Single | |
Pectoralis Major | Anterior Deltoid, Biceps Brachii | Single | |
Pectoralis Major | Anterior Deltoid, Biceps Brachii | Single | |
Pectoralis Major | Anterior Deltoid, Triceps | Multijoint | |
Pectoralis Major | Anterior Deltoid, Triceps | Multijoint | |
Pectoralis Major | Anterior Deltoid, Triceps | Multijoint | |
Pectoralis Major | Anterior Deltoid, Triceps | Multijoint | |
Pectoralis Major | Anterior Deltoid, Triceps | Multijoint | |
Pectoralis Major | Anterior Deltoid, Triceps | Multijoint | |
Pectoralis Major | Anterior Deltoid, Triceps | Multijoint | |
Pectoralis Major | Anterior Deltoid, Triceps | Multijoint | |
Pectoralis Major | Anterior Deltoid, Triceps | Multijoint | |
Upper Back | |||
Latissimus Dorsi | Trapezius, Rhomboids, Biceps Brachii, Erector Spinae | Multijoint | |
Biceps | |||
Biceps Brachii, | Brachialis, Brachioradialis | Single | |
Brachioradialis, Biceps Brachii | Anterior Deltoid, Trapezius, Levator Scapulae | Single | |
Brachioradialis, Biceps Brachii | Anterior Deltoid, Trapezius, Levator Scapulae | Single | |
Triceps | |||
Triceps Brachii | Single | ||
Triceps Brachii | Single | ||
Chapter 5: Lower Body | |||
Quadriceps | Gluteus Maximus, Adductor Magnus, Soleus | Multijoint | |
Quadriceps |
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