Core strength training

The complete step-by-step guide to a stronger body and better posture for men and women

Frábær bók frá Dorling Kinderly um þjálfun sem eykur: styrk, líkamsstöðu og líkamsrækt fyrir bæði karlmenn og konur.

Bókin Core strength training (á ensku) eru skipt niður í 4 hluta með samtals 9 köflum, þeir eru:

• Introduction
  • What is core?
  • The spine
  • The Anterior core muscles
  • The posterior core muscles
  • What is core Training?
  • Core training and everyday activities
  • Core training and posture
  • Core training and sprot
  • Core training and pregnancy
  • Assessing your core
  • Developing your core
  • Equipment for core training
• Core-Training Exercises
  • Visual Exercise directory
  • Core movement directory
  • Mobilization
    • Thoracic roller
    • lat roller
    • Glute / piriformis roller
    • Lumbar roller
    • Tfl / Itb roller
    • Neck rotation
    • Neck extension and flexion
    • Neck side flexion
    • Shoulder rotation
    • Torso rotation
    • Torso side flexion
    • Lying trunk rotation
    • Lying waist twist
    • Cat and camel
    • Threading the needle
    • Hip flexor stretch
    • Hip circle
    • Child’s pose
    • Cobra extension
    • Scorpion stretch
    • Back roll
    • Skier
    • Standing roll-down
  • Activation
    • Active pelvic floor
    • Pillow squeeze
    • Hell slide
    • Knee fold
    • Toe tap
    • Prone abdominal hollowing
    • Dart
    • Oyster
    • Prone LEG LIFT
    • Star
    • Back extension
    • Superman
  • Foundation
    • Abdoominal crunch
    • Leg circle
    • Reverse curl
    • Dorsal raise
    • Sit-up
    • Oblique crunch
    • Side-lying lateral crunch
    • Side bend
    • Heel Reach
    • Roman chair side bend
    • Side-lying leg lift
    • Oblique reach
    • Hip roll
    • Roll-back
    • Roll-up
    • V leg-raise
    • V sit-up
    • Swim
    • Super-slow bicycle
    • Sprinter sit-up
    • Horizontal balance
    • Bridge
    • Double-leg lower and lift
    • Plank
    • Side plank
    • single-leg extension and stretch
    • Double-leg extension and stretch
  • Intermediate
    • partner ball swap
    • Hanging knee-up
    • Windmill
    • Good morning
    • Roman chair back extension
    • O-bar rotation
    • Standing plate twist
    • Kettlebell round-body swing
    • Mountain climber
    • Russian twist
    • Medicine ball slam
    • Medicine ball reverse throw
    • Exercise ball back extension
    • Medicine ball bridge
    • Wall side throw
    • Suspended single-arm core rotation
    • Suspended pendulum
    • Long-arm bridge pull-over
    • Kettlebell swing
    • Exercise ball knee tuck
    • Core board rotation
    • Exercise ball roll-out
    • Suspended crunch
    • Suspended oblique crunch
    • Medicine ball chop
    • Lawnmower
  • Advanced
    • GHD sit-up
    • Pike
    • Stick crunch
    • Exercise ball jackknife
    • GHD back extension
    • Pulley chop
    • Pulley lift
    • Singe-leg, single-arm cable press
    • Hanging toe tuck
    • Sandbag shouldering
    • Plank plate push
    • Stepped plank walk
    • Turkish get-up with kettleball
    • Exercise ball Hip rotation kick
    • Slide board wiper
    • Raised pike dumbbell hand-walk
    • Wall walk
  • Static stretches
    • Neck side flexion
    • Upper-back stretch
    • Pec stretch
    • Last stretch
    • Seated twist
    • Lateral extension
    • Standing back extension
    • Seated spiral twist
    • Cat stretch
    • Child´s pose stretch
    • Hip flexor stretch
    • Oblique stretch
    • Abdominal cobra stretch
    • Lying waist twist
    • Hamstring stretch 1
    • Hamstring stretch 2
    • Adductor stretch 1
    • Adductor stretch 2
    • Hip walk stretch
    • Rotatitional lunge stretch
    • Quad stretch
    • Itb stretch
    • Standing glute stretch
    • Exercise ball back stretch
• Core-training programmes
  • Introduction
  • Fundamental core
  • Good posture
  • Bodyweight core training
  • Core training core for pregnancy
  • Post-pregnancy core training
  • Design you own (levels 1-4)
  • Design your own (levels 5-10)
  • The core challenge 300
• Sports-Specific core training
  • Introduction
  • Sports-specific matrix
  • Collision team sports
  • Contact team sports
  • Net-based sports
  • Bat- and club-based sports
  • Racket-based sport
  • Running
  • Throwing-based field sports
  • Jumping-based field sports
  • Weightlifting and powerlifting
  • Combat sports
  • Board-based sports
  • Gymnastics
  • Ski- and skate-based sports
  • Water sports
  • Swimming-based sports
  • Cycling
  • Equestrian sports
  • Extreme sports
• Viðauki
  • Glossary
  • Index
  • Acknowledments
  • About the authors
  • Saefty information

Ástand: Ný