{"product_id":"2940013648777","title":"The Gym Bag Manual of Essentials of Weightlifting and Strength Training","description":"In order to offer the trainee with a convenient source of practical information suitable for the fast pace of gym environment, I opted to extract the training routines and procedures from the textbook \"Essentials of Weightlifting and Strength Training\" that directly relate to the immediate activities of exercising. The remainder of theoretical information is thus left for those moments when the trainee wishes to find supportive or explanatory analysis of the training process.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eIn this edition, the book is organized in such manner that follows the gradual, progressive, and incremental exercising, from stretching and warm up to bodybuilding and strengthening, and finally to the highly skilled and agile Olympic lifting. The aforementioned succession might not necessarily ensue in a session or more but rather it might ensue in both brief sessions as well as over many years of training. Both the maintenance of previously attained level of strength and fitness, as well progressively evolving strength, must proceed in cycles of Bodybuilding, Powerlifting, and highly skilled Weightlifting. Those cycles vary in length, duration, and intensity according to the individual characteristics of training habits.\u003cbr\u003e\u003cbr\u003e.\u003cbr\u003eThe initial phase of warming-up and stretching is discussed in Chapter 1. Chapter 2 describes the next phase of proper lifting techniques which must be ingrained before engaging in any resistance training. Chapter 3 comprises the bulk of the book as it details many Bodybuilding exercises that cover the entire musculoskeletal system. This is the most important chapter in the book since it acquaints the reader with the functional anatomy of the human body. Chapter 4 takes the trainee into a more specialized field of Bodybuilding that emphasizes the acquisition of muscular power; e.g.; Powerlifting. Before the trainee is introduced to the highly skilled Olympic lifting, Chapter 5 outlines the schemes and strategies of such fascinating and addicting sport. Chapter 6 teaches the trainee the intricate details of the Snatch Lift. Chapter 7 does the same as the previous chapter but in regards to the Clean \u0026amp; Jerk\u003cbr\u003e\u003cbr\u003eSpot on Contents:\u003cbr\u003e\u003cbr\u003eMETHODS OF STRETCHING\u003cbr\u003eSTRETCHING BASICS\u003cbr\u003eIMPULSIVE, SYMMETRIC STRETCHING OF PELVIC AND SPINAL JOINTS\u003cbr\u003eSTATIC, ASYMMETRIC PELVIC STRETCHING\u003cbr\u003eSTATIC, SYMMETRIC STRETCHING OF KNEES AND ANKLES\u003cbr\u003eSTATIC, ASYMMETRIC STRETCHING OF LEGS\u003cbr\u003eSTRETCHING WITH LIGHT WEIGHTS\u003cbr\u003ePROPER LIFTING TECHNIQUES\u003cbr\u003eAPPROACHING LIFTING\u003cbr\u003eUPPER BODY POSTURE\u003cbr\u003eBEND YOUR KNEES\u003cbr\u003ePULLING VERSUS YANKING\u003cbr\u003eTHE APPROACH PHASE\u003cbr\u003eINITIAL PHASE\u003cbr\u003eLEVERAGE OF TORQUE\u003cbr\u003eEQUALIZATION PHASE\u003cbr\u003eTHE PHASE OF EXTERNAL MOTION\u003cbr\u003e\u003cbr\u003eBODYBUILDING\u003cbr\u003eSTRENGTHENING ELBOW FLEXORS\u003cbr\u003eBRACHIALIS MUSCLE\u003cbr\u003eBICEPS BRACHII MUSCLE\u003cbr\u003eBRACHIORADIALIS MUSCLE\u003cbr\u003eWRIST AND FINGER EXTENSORS AND FLEXORS\u003cbr\u003eSTRENGTHENING ELBOW EXTENSORS\u003cbr\u003eELBOW EXTENSION EXERCISES\u003cbr\u003eSHOULDER ELEVATION and ROTATION\u003cbr\u003eBarbell Shoulder Press\u003cbr\u003eSeated Shoulder Press\u003cbr\u003eOne-Hand Shoulder Dumbbell Press\u003cbr\u003eDumbbell Front Raises\u003cbr\u003eCable Front Raises\u003cbr\u003eDumbbell Flyes\u003cbr\u003eIncline Dumbbell Flyes\u003cbr\u003eCable Flyes\u003cbr\u003eDeck Flyes\u003cbr\u003ePullover\u003cbr\u003eBench Press\u003cbr\u003eInclined Bench Press\u003cbr\u003ePushups\u003cbr\u003eParallel Bar Dips\u003cbr\u003eSHOULDER ADDUCTION AND EXTENSION\u003cbr\u003eSHOULDER ABDUCTION\u003cbr\u003eLateral Arm Raises\u003cbr\u003eShoulder Extension\u003cbr\u003eSHOULDER FLEXION\u003cbr\u003eSTRENGTHENING THE HIPS\u003cbr\u003eHIP EXTENSION\u003cbr\u003eHIP FLEXION\u003cbr\u003eSTRENGTHENING THE KNEES\u003cbr\u003eKNEE EXTENSION\u003cbr\u003eKNEE FLEXION\u003cbr\u003eSTRENGTHENING THE ANKLE\u003cbr\u003eLOWER BACK EXERCISES\u003cbr\u003eABDOMINAL EXERCISES\u003cbr\u003eBACK SQUAT\u003cbr\u003eOVERHEAD SQUAT\u003cbr\u003eMILITARY CLEAN\u003cbr\u003ePOWER CLEAN\u003cbr\u003eHANG CLEAN\u003cbr\u003eMILITARY SNATCH\u003cbr\u003ePOWER SNATCH\u003cbr\u003eDEADLIFT\u003cbr\u003eFEATURES OF WEIGHTLIFTING TRAINING\u003cbr\u003eSTANDARD WEIGHTLIFTING TRAINING SESSIONS\u003cbr\u003eTRAINING FOR COMPETITION\u003cbr\u003eASSISTING EXERCISES OF WEIGHTLIFTING\u003cbr\u003eSQUAT\u003cbr\u003eSTANDARD SNATCH TECHNIQUE\u003cbr\u003eINDUCTION OF ACCELERATION\u003cbr\u003eINDUCTION OF SPEED\u003cbr\u003eINDUCTION OF MOMENTUM\u003cbr\u003eINDUCTION OF WEIGHTLESSNESS\u003cbr\u003eOVERHEAD SQUATTING\u003cbr\u003eFINAL ASCENT\u003cbr\u003eCONTEST RULES OF THE SNATCH LIFT\u003cbr\u003eTRAINING PRACTICE ON THE SNATCH LIFT\u003cbr\u003eSPECIFIC FEATURES OF THE MECHANISM OF EXECUTION OF THE SNATCH\u003cbr\u003ePHASE OF ACCELERATION OF THE SNATCH\u003cbr\u003ePHASE OF INITIATING MOMENTUM OF THE SNATCH","brand":"Shaymaa Publishing Corporation","offers":[{"title":"Default Title","offer_id":47167670190320,"sku":"2940013648777","price":9.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0737\/7593\/9824\/files\/2940013648777_p0.jpg?v=1763583729","url":"https:\/\/shop-qa.barnesandnoble.com\/products\/2940013648777","provider":"Barnes \u0026 Noble (DEV)","version":"1.0","type":"link"}