Strength Over 40: Strength Training for the Better Half of Your Life, 67 Exercises to Improve Flexibility, Mobility and Increase Strength
Following the successful first book, Yoga Nidra Scripts 2 is another powerful book of meditations for yoga teachers, hea
248 35 6MB
English Pages 179 Year 2021
Table of contents :
Chapter # 1
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Chapter # 2
EXERCISES FOR WOMEN ABOVE 40
Component 1: Warm-up
Component 2: Cardio
Component 3: Weight Training
Component 4: Core
Component 5: Stretch
Tips and Suggestions
Warning
Bowed Hamstring
Bike Cross Crunch with Leg Hold
Bike Cross Crunch
Calf (divider)
Feline and Dog
Kid Pose with Arm Thread
Cross Arm and Leg Crunch
DB Arnold Press
DB Back Fist
DB Bent Kickback
DB Bent Underhand Row
DB Bent Row and Bent High Row
DB Bent Straight Arm Kickback
DB Cross
DB Curl and Press
DB Front and Side Raise
DB Reverse Lunge with Side Raise and Trunk Rotation
DB Reverse Lunge with Side Raise
DB Side Lunge with Knee Up
DB Sit Down
DB Squat and Lunge
DB Squat with Single Arm Cross Press
DB Step Up with Arnold Press
DB Sumo Squat with Curl and Press
DB Transverse Lunge with Stick Up
DB Zottman Curl
Dynamic Bridge with Heel Raise
Front and Back Bend
Stooping Hip Flexor
Advantages Cross Crunch
Lying Ankle Pick
Push Up - bench - close hold
Push Up Planks
RB 21s
RB Bent Row
RB Curl with Static Squat
RB High Pulldown
RB Rotation
RB Side Lunge with Rotation
RB Triceps Extension
Turn around Lunge with Knee Up
Russian Twist with Bicycles
Scissors
Situated Hamstring
Shoulder with Straight Arm (divider)
Side Crunch
Side Planks
Single Leg Dynamic Bridge
Divider Chair with Toe Tap
Window Wiper with Legs Extended
No Equipment Workout
Home cardio workout warmup
Ploy Power Knees
Heisman’s
Side to Side Punches
Force Jacks
Mummy Kicks
Self-destruction Drills
High Knees
Sumo Squat Jumps
Butt Kickers
Ploy Hook Lunges
Sumo Squat Punches
Advantages of Physical Exercise
How you should feel?
Flexibility
Restriction/Cardiovascular
Chill Off
How to Track My Progress?
Snappy and unexpected weight reduction:
Diet Control
Nourishment:
Proteins:
Sugars:
Fats:
For what reason do we need fat in our eating routine?
Soaked fats:
Unsaturated fats:
Polyunsaturated and Monosaturated fats:
Would it be advisable for me to Avoid Fat?
Water:
Nutrients and Minerals:
What are Supplements?
Best time to take protein:
Dinner Replacements:
Essentialness Bars:
Keeping up a key good way from levels:
Shortcoming:
Gathering Your Workouts:
Concentrate on Quality, Rather than Quantity:
Triceps:
Biceps:
Abdominals:
Chapter # 3
Exercises for Arms
HOW OFTEN SHOULD THE ARMS BE TRAINED?
A LITTLE MORE ANATOMY:
TRAINING PRINCIPLES TO BE UTILIZED:
THE ROUTINE
The Routine Explained:
Exercises for Back
THE BACK: FUNCTION AND DESIGN:
THE ROUTINE
Eliminating the Weak Links:
The Routine Explained
Chapter # 5
Exercises for Chest
THE CHEST ANATOMY AND PHYSIOLOGY:
TRAINING PRINCIPLES
THE ROUTINE
The Routine Explained
Chapter # 6
Dieting to Build Pure Muscle
EATING ITSELF ISN'T THE ANSWER:
NUTRITIONAL CONSIDERATIONS FOR BECOMING LEAN:
***THE END***
Chapter # 1
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???????? ??? ????? ??? ???? ?? ????????
??????????? ??? ??????????
???????? ???????? ?????? ??????:
????????? ?????:
?????? ???????????:
Chapter # 2
EXERCISES FOR WOMEN ABOVE 40
Component 1: Warm-up
Component 2: Cardio
Component 3: Weight Training
Component 4: Core
Component 5: Stretch
Tips and Suggestions
Warning
Bowed Hamstring
Bike Cross Crunch with Leg Hold
Bike Cross Crunch
Calf (divider)
Feline and Dog
Kid Pose with Arm Thread
Cross Arm and Leg Crunch
DB Arnold Press
DB Back Fist
DB Bent Kickback
DB Bent Underhand Row
DB Bent Row and Bent High Row
DB Bent Straight Arm Kickback
DB Cross
DB Curl and Press
DB Front and Side Raise
DB Reverse Lunge with Side Raise and Trunk Rotation
DB Reverse Lunge with Side Raise
DB Side Lunge with Knee Up
DB Sit Down
DB Squat and Lunge
DB Squat with Single Arm Cross Press
DB Step Up with Arnold Press
DB Sumo Squat with Curl and Press
DB Transverse Lunge with Stick Up
DB Zottman Curl
Dynamic Bridge with Heel Raise
Front and Back Bend
Stooping Hip Flexor
Advantages Cross Crunch
Lying Ankle Pick
Push Up - bench - close hold
Push Up Planks
RB 21s
RB Bent Row
RB Curl with Static Squat
RB High Pulldown
RB Rotation
RB Side Lunge with Rotation
RB Triceps Extension
Turn around Lunge with Knee Up
Russian Twist with Bicycles
Scissors
Situated Hamstring
Shoulder with Straight Arm (divider)
Side Crunch
Side Planks
Single Leg Dynamic Bridge
Divider Chair with Toe Tap
Window Wiper with Legs Extended
No Equipment Workout
Home cardio workout warmup
Ploy Power Knees
Heisman’s
Side to Side Punches
Force Jacks
Mummy Kicks
Self-destruction Drills
High Knees
Sumo Squat Jumps
Butt Kickers
Ploy Hook Lunges
Sumo Squat Punches
Advantages of Physical Exercise
How you should feel?
Flexibility
Restriction/Cardiovascular
Chill Off
How to Track My Progress?
Snappy and unexpected weight reduction:
Diet Control
Nourishment:
Proteins:
Sugars:
Fats:
For what reason do we need fat in our eating routine?
Soaked fats:
Unsaturated fats:
Polyunsaturated and Monosaturated fats:
Would it be advisable for me to Avoid Fat?
Water:
Nutrients and Minerals:
What are Supplements?
Best time to take protein:
Dinner Replacements:
Essentialness Bars:
Keeping up a key good way from levels:
Shortcoming:
Gathering Your Workouts:
Concentrate on Quality, Rather than Quantity:
Triceps:
Biceps:
Abdominals:
Chapter # 3
Exercises for Arms
HOW OFTEN SHOULD THE ARMS BE TRAINED?
A LITTLE MORE ANATOMY:
TRAINING PRINCIPLES TO BE UTILIZED:
THE ROUTINE
The Routine Explained:
Exercises for Back
THE BACK: FUNCTION AND DESIGN:
THE ROUTINE
Eliminating the Weak Links:
The Routine Explained
Chapter # 5
Exercises for Chest
THE CHEST ANATOMY AND PHYSIOLOGY:
TRAINING PRINCIPLES
THE ROUTINE
The Routine Explained
Chapter # 6
Dieting to Build Pure Muscle
EATING ITSELF ISN'T THE ANSWER:
NUTRITIONAL CONSIDERATIONS FOR BECOMING LEAN:
***THE END***
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