Product Description From powerful blows to explosive kicks, Delavier’s Mixed Martial Arts Anatomy takes you inside the action and impact of one of the world’s most popular, grueling, and challenging sports. Over 230 full-color photos and 120 anatomical illustrations allow you to go inside more than 120 exercises specifically selected for the neuromuscular demands of the sport. You’ll see how muscles interact with surrounding joints and skeletal structures and how variations and sequencing can isolate specific muscles to enhance the full arsenal of combat skills. Delavier’s Mixed Martial Arts Anatomy features an anatomomorphological approach to allow you to choose the most effective exercises for your body type, physical conditioning, and fighting style. From boxing to ground fighting, you’ll enhance your strengths and minimize your weaknesses with more than 20 proven programs. Featuring the latest exercises for injury prevention and foam roller techniques for muscle regeneration, it’s all here and all in the stunning detail that only Frédéric Delavier can provide. Contents Introduction: Why Bodybuilding? Part 1 Principles of Strength Training 10 Developing Your Program 13 30 Steps to Developing Your Training Program 13 Purpose of Dividing Training 29 Techniques for Strength and Power 31 Eight Principles to Prepare the Muscles for Fighting 31 Five Types of Strength Most Often Used in Fighting 32 Secrets of an Effective Strike 34 Breathing During Strength Training 35 Adapting Strength Training to the Demands of a Fight 36 Conditioning and Endurance Techniques 41 Power and Conditioning: Two Very Different Muscle Qualities 41 Five Rules for Minimizing Opposition of Power and Endurance 41 Adjusting Circuits for Optimal Conditioning 42 Techniques for Increasing Flexibility 44 Flexibility and Stiffness: Two Opposite Muscle Qualities 44 When to Stretch 46 How to Stretch 48 Techniques for Recovery and Injury Prevention 49 Warm-Up 49 Cool-Down 50 Regenerative Massage Using a Foam Roller 51 Injury-Causing Strength Imbalances 52 Cross-Education for Recovery From Injury 53 Nutritional Approach to Recovery 53 Part 2 Strength Training Exercises Specifically for Fighting 54 Neck, Trapezius, and Jaw 56 Exercises for the Neck 60 Neck Flexion 60 Neck Extension 61 Lateral Neck Flexion 63 Strengthening the Jaw 64 Surround Your Neck With Massive Trapezius Muscles 65 Shrug 66 Strengthening the Abdominal Wall 69 Sit-Up 70 Standing Cable Crunch 73 Twisting Crunch 74 Leg Rotation on Pull-Up Bar 77 Plank 78 Punches and Elbow Strikes 80 Exercises for Explosiveness 81 Narrow-Grip Bench Press 81 Punch and Elbow Strike With Elastic Band or Pulley 83 Medicine Ball Throw 85 Forearms 86 Wrist Extension 87 Wrist Curl 88 Strengthening Your Stance 90 Partial Squat 90 Standing Calf Raise 92 Kicks and Knee Strikes 94 Paradoxes of the Psoas Muscle 95 Exercises for Increasing Strength 96 Standing Leg Lift 96 Leg Lift on Pull-Up Bar 98 Knee Strike on All Fours 99 Grabbing, Pulling, and Choking an Opponent 100 Pull-Up 100 Power Triceps Extension 101 Hanging From Pull-Up Bar 102 Hammer Curl 104 Chokes or Countering a Choke 105 Exercises for Endurance 105 Hanging From Straps 105 Isometric Adduction 106 Leg Press Using Full Range of Motion 108 Seated Squat 109 Lying Leg Curl 109 Reverse Calf Raise 111 Bridge 112 How the Muscles of Respiration Affect Endurance 113 Lying Rib Cage Expansion With Weight 114 Importance of Hip Flexibility 115 Hip Rotator Stretch 115 Lifting and Pulling an Opponent 117 Conventional Deadlift 117 Straight-Leg Deadlift 120 Dumbbell Clean 121 Row 123 Part 3 Training Programs 126 Beginning Programs for Overall Strength 128 Program for Gaining Familiarity With Strength Training 128 Program for Increasing Volume of Work 128 Advanced Beginner Program 129 Specialized Programs 130 Basic Specialized Program 130 Advanced Specialized Program 130 Highly Advanced Specialized Program 131 Customized Programs 132 Boxing Program 132 Kicking Program 133 Ground Fighting Program 133 Hand-to-Hand Fighting Program 134 Conditioning Circuits 135 Basic Circuit for Beginners 135 Intermediate Basic Circuit 135 Advanced Basic Circuit 136 Customized Circuits 137 Boxing Circuit 137 Kicking Circuit 137 Ground Fighting Circuit 138 Hand-to-Hand Fighting Circuit 138 Specialized Circuits You Can Do at Home 139 Specialized Circuit for Protecting the Neck 139 Specialized Circuit for Abdominal Support 140 Circuits for Injury Prevention 140 Preventing Shoulder Pain 140 Preventing Low Back Pain 141 Preventing Neck Pain 141 Preventing Hip Pain 142 Preventing Knee Pain and Hamstring Tears 143
- ISBN: 9781450463591
- Editorial: HUMAN KINETICS PUBLISHERS
- Encuadernacion: Rústica
- Páginas: 144
- Fecha Publicación: 01/10/2013
- Nº Volúmenes: 1
- Idioma: