Anatomy of exercise. Anatomy of physical exercises - Ingerleib M.B. Exercises for the muscles of the hands

Year of issue: 2009

Genre: Physiotherapy

Format: PDF

Quality: eBook (originally computer)

Description: Introducing the book "Anatomy exercise»to readers, the author does not flatter himself at all with the hope that he is a pioneer: a sufficient number of popular and scientific manuals have already been written containing descriptions of the work of muscles human body in the process of performing well-known and common physical exercises. Nor does this book contain any super-original or obscure forms of exercise. This is not the value of the book at all.
We forget all the time that any exercise stress not only builds our body, but also heals! Many of the well-known physical exercises have a pronounced therapeutic effect in various painful conditions. Thus, it is well known that strengthening the abdominal muscles and perineum prevents prolapse of the pelvic organs, treats hemorrhoids and prostatitis, eliminates constipation and reduces inflammation in colitis. Many people know that rhythmic aerobic exercises (running, rowing) eliminate hypertension. However, this is by no means an exhaustive list - each exercise in this book can be prescribed as a medicine for various diseases. And you will find this unique information on almost every page.
The author has painstakingly done his work so that every person who has shown an interest in developing and improving his body, as well as in maintaining health through physical exercise, can find clear, reliable and visual information about the following:

How exactly do the muscles work during the exercise,
what organs and systems does this exercise affect,
what diseases does it treat this exercise, and under what conditions it is better not to include it in the training program.

On which of the muscles lies the main, and on which - an insignificant load;
which muscles support the posture, balance and position of the body, and which provide its movement in space;
what are the most important provisions for the correct and safe execution of exercises, and what are the most common mistakes in muscle work that can happen;
What are the positive and negative effects that this or that exercise can have on general state human health.

This information is given in the form of visual illustrations and detailed descriptions which makes the book equally necessary for both amateurs and serious professionals. The author paid special attention to the presentation of the collected information in such a way that it would be most useful, first of all, for the needs of practical activities - ordinary people, athletes, coaches and scientists. For this purpose, the book also presents a number of types physical activity usually omitted from manuals on the biomechanics of sports: these are some aerobic exercises, stretching and exercises to develop coordination, balance and stability.
It was absolutely necessary to solve the problem of this book - to give the reader a clear and visual idea of how physical exercise affects the whole body:

On the muscles directly involved in the execution physical action(major muscles)
on the muscles included in this action in the mode of maintaining posture and balance (postural muscles),
on the deep muscles, delimiting body cavities and interacting with internal organs.

This approach is due to the fact that most of the works published in our country and abroad on the anatomy and biomechanics of physical exercises consider muscle work as a means of training certain muscles and muscle groups in order to increase their size or strength. At the same time, participation in any kind of muscular activity of adjacent muscles and muscle groups, postural muscles, abdominal muscles and spine is completely overlooked. Such an approach leads to an incorrect assessment of the energy costs of performing a particular exercise and, subsequently, to an inaccurate and inadequate training plan. It is especially important to take into account the work of adjacent muscle groups in the case of an athlete's previously received injuries of the musculoskeletal system and diseases of other organs and systems of the body. Attempt after injury or illness to continue training sessions"to keep in shape" without taking into account the auxiliary muscles included in the work can lead to re-injury or prolong recovery time physical form and athlete rehabilitation.

"The Anatomy of Exercise"

DESCRIPTION OF THE MUSCLE SYSTEM OF THE HUMAN BODY
Top part body: front view
Upper body: rear view
Bottom part body: front view
Lower body: rear view
WARM-UP AND STRETCHING
Run
Bicycle (exercise bike)
Rowing (rowing machine)
jump rope
Stretching the muscles of the anterior thigh and hamstring
Wide leg abductor stretch
Stretching gluteal muscles cross-legged
"Snake"
Stretching the muscles of the thighs and lower back ("Rope")
Stretching the square muscles of the lower back
Stretching the muscles of the upper back and shoulder
Stretching of the iliotibial ligament
Active hamstring stretch
Thighs, shins and buttocks
Anatomy of the legs, thighs and buttocks
Barbell Squats
Squats with weights in front of the chest
lunge forward
Lunge to the side
step up
step down
Raise on the toes
Lower block: leg abduction to the side with resistance
Weighted hip abduction
Single leg dumbbell row
leg press
leg extension
Leg curl
Sitting against a wall
Lower block: swing back - "skater"
Plow
BACK
back anatomy
Trunk lift
Deadlift
Lifting a dumbbell with one hand
Barbell row to chest
Rod pull
Pull-ups
Pull-ups on the low bar
Lifting a load from behind the head - "pullover"
Upper block: straight pull
Horizontal thrust
Upper Block: Straight Arm Rows
counter thrust
BREAST
Anatomy pectoral muscles
Push ups
Placing hands on a towel
Breeding dumbbells on incline bench
Bench press
Bench press on an incline bench
Push-ups on the uneven bars
Press for chest muscles on the simulator
SHOULDERS
Shoulder Anatomy
Shoulder outward rotation
Lifting dumbbells to the sides
Lifting dumbbells in front of the chest
Shoulder lift with weights
Lifting dumbbells over your head
Lifting dumbbells in front of you
Lifting dumbbells forward and to the sides
Raising the arms to the sides
ARMS
Hand anatomy
Extension of arms with a barbell in the prone position
Reverse push-ups
Bending arms with dumbbells
Arm curl: hammer grip
Wrist curl with barbell, underhand grip
Bent over arm extension
Upper block: extension of the arms with a grip from above
Barbell Curls: Reverse Grip
BODY AND LOIN
Anatomy of the muscles of the abdomen and lower back
"Abdominal Pump"
Lifting the body from a prone position
Twisting the torso in the supine position
Lifting the body to the side
"Rink"
Hanging knee raise on the bar
Bridge
Limb stretching
Stand on elbows and toes
Side stand on the elbow
Push-up with rotation
Body straightening with weights
Upper block: oblique thrust - "Lumberjack"

03
oct
2009

Anatomy of exercise

ISBN: 978-5-222-13356-9
Format: PDF, eBook (originally computer)
Release year: 2009
Ingerleib M.B.
Genre: Reference
Publisher: Phoenix
Number of pages: 187
Description: AT this unique, unparalleled benefit, physical exercises of various directions (starting from warm-ups and stretching and ending with power loads on different types muscles) are considered in terms of anatomical structure and functioning of the human body. Here you will find information from the field of anatomy and physiology that will help you understand and correctly master the technique of performing exercises of any severity.
Particular attention is paid to the therapeutic effect of exercises in various diseases and dysfunctions of body systems. Using the extremely visual information presented in this manual, you will not only learn about the basics of muscle loading during physical exercises, but also about all the muscles and organs involved in this exercise!
HThey often say: “Movement is life. Movement is health. The main thing is to move correctly! After all, many of the well-known exercises, when properly performed, have a pronounced therapeutic effect. You will also learn unique information about what diseases this exercise treats, and under what conditions it should be carefully included in the training program.
PThe special will help beginners in training to decide on the choice of exercises, taking into account the individual characteristics of their body, practitioners - to improve the quality of their studies and avoid many mistakes, cure existing diseases or competently carry out the prevention of diseases to which you have a predisposition.
ToThe book will also become an indispensable reference tool for instructors and trainers, specialists in physical rehabilitation and remedial gymnastics.

21
dec
2015

Anatomy of exercise for those who are over ... (Hollis Lance Liebman)

ISBN: 978-5-699-62739-4
Format: PDF, OCR without errors
Author: Hollis Lance Libman
Translator: Svetlana Chigrinets
Release year: 2013
Genre: Aerobics, fitness, shaping
Publisher: Eksmo
Series: Anatomy of health
Russian language
Number of pages: 160
Description: We all want to win in the stadium, keep up with our kids (and maybe grandchildren) and look better than ever in these stylish jeans. When you are over 50, you have every chance and every opportunity to realize this dream. The goal of this book is to improve every inch of your body through exercise, and to enable you to...

04
Feb
2010

ANATOMY OF STRENGTH EXERCISES FOR MEN AND WOMEN (FREDERIC DELAVIER)

ISBN: 5-7905-4204-2

Release year: 2006
Genre: sport
Publisher: OOO "RIPOL classic"
Russian language
Number of pages: 144
Description: Anatomy strength exercises for men and women The RIPOL Classic Publishing House presents "The Anatomy of Strength Exercises", a unique reference book that is essentially an encyclopedia of strength training. The anatomy book combines a visual, extremely accurate and detailed graphic representation of the main positions of precisely the basic strength exercises with a conscientious textual description of the movement procedure. ...

27
aug
2008

Anatomy of strength training for men and women

ISBN: 978-5-7905-4204-6, 5-7905-4204-2
Format: DjVu
Release year: 2006
Author: Frederic Delavier
Genre: Bodybuilding
Publisher: Ripol Classic
Number of pages: 144
Description: Bodybuilding and fitness for fans. The book has been translated into 20 languages of the world! This book is, in fact, a useful universal guide for both beginner strength training enthusiasts and experienced practicing coaches who can offer it as an illustrative and reference material for training athletes. This edition, awarded the Grand Prix in the field sports equipment and pedagogy, turned into ...

23
Feb
2010

Anatomy of strength exercises for men and women 2009 (Harvest LLC)

Format: PDF, Scanned pages
Release year: 2009
Genre: Beauty and Health
Publisher: Building a Body
Russian language
Number of pages: 200
Description: 200 squats, 200 presses, 25 pull-ups and 100 push-ups in 6 weeks + body hardening Think it's incredible for you? I'm sure you can! All you need is just 3 times a week for 20-30 minutes to achieve this goal! Of course, some of you can already do 50 consecutive push-ups, but these are a minority. Most of you reading this won't be able to do 20 pushups. Actually, I'm sure many of you didn't...

28
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2018

Popular foundations of unified physical representations. Part I. Physics through the eyes of hydraulics (Berdinsky Vladimir)

Year of publication: 1999
Author: Berdinsky Vladimir Vasilyevich Genre or subject: Physics
Publisher: "OKO-Plus" ISBN: 966-7663-01-9
Russian language
Format: PDF
Quality: Publisher's layout or text (eBook)
Number of pages: 69
Description: An analysis of the main problems and the state of affairs in classical and modern theoretical physics is given. A fluid-mechanical model of the dynamic stock structure of matter is considered, which can serve as the basis for a single universal mechanism for the formation of matter. Based on the proposed model, the nature of the main physical phenomena is considered in a popular form: when...

22
oct
2018

A course in self-healing of physical and psychological problems: the WHEE method by Dr. Benor. Workbook (Daniel Benor)

ISBN: 978-5-9573-1809-5, 978-0-9754248-7-2 (USA)
Series:
Medicine of Intention: Practice
Format: DjVu
Quality: Scanned pages + OCR layer
Author: Daniel Benor
Release year: 2011
Genre: Popular psychology
Publisher: Publishing group "Ves"
Russian language
Number of pages: 96
Description: Elimination of pain should be not only effective, but also safe - but how to understand which drugs are really not a threat to health? The author of this book advises, before taking pills and potions, to try a method that will not harm your body and does not require...

16
dec
2015

Smart spine. Course of exercises (Borschenko Igor)

Format: audiobook, MP3, 96 Kbps
Author: Borshchenko Igor
Release year: 2012
Genre: Therapeutic exercise
Publisher: You can't buy anywhere
Artist: Belyaeva Olga
Duration: 01:15:57
Description: Igor Borshchenko is a doctor of the Medical Center for Vertebrology and Orthopedics, a well-known neurosurgeon. Do you know that after being in weightlessness, where the muscles are devoid of gravitational load, the astronaut's spine becomes abnormally flexible, and the muscles weaken so much that the astronaut loses the ability to take a sitting position? This can only be avoided thanks to specially designed physically ...

25
Jan
2016

50 irreplaceable exercises for health (Sergey Bubnovsky)

ISBN: 978-5-699-84572-9
Format: PDF, OCR without errors
Author: Sergey Bubnovsky
Release year: 2016
Genre: Popular and alternative medicine
Publisher: Eksmo
Series: Recovery according to the system of Dr. Bubnovsky
Russian language
Number of pages: 132
Description: A new book by Doctor of Medical Sciences, Professor S.M. Bubnovsky is an excellent illustrated manual for those who are already familiar with his unique patented method of treating and improving the spine and joints, known as kinesitherapy. The proposed exercises are successfully systematized by groups of diseases ...

30
May
2010

Muscle & Fitness. Special #1: Exercise Encyclopedia

Format: PDF, Scanned pages
Release year: 2006
Genre: Bodybuilding & Fitness
Publisher: Joe Weider
Russian language
Number of pages: 94
Description: This is a special issue of Muscle & Fitness magazine that should be in the library of every bodybuilder. The encyclopedia contains a complete description of 40 exercises for all muscle groups, as well as 20 training complexes for beginners and experienced athletes.
Add. Information: To view the log, it is recommended to use Adobe program Acrobat Reader, which is capable of opening *.pdf files. Happy viewing! Screenshots

03
but I
2018

50 games and exercises for your cat - Sally Franklin

ISBN: 5-98435-045-9
Series: True Friends
Format: PDF, Scanned pages
Author: Sally Franklin
Release year: 2004
Genre: Pets
Publisher: Aquarium-Print LLC
Russian language
Number of pages: 128
Description: You think that it is impossible to train or even train a cat because you think it is too independent, stubborn and wild. This is not true! In 50 Games and Exercises for Your Cat, author Sally Franklin offers a method to train a cat using all her instincts. You will achieve amazing results if you use your cat's natural resources instead of...

14
sep
2010

Collection of tasks and exercises in theoretical electrical engineering (Zaichik M.Yu.)

ISBN: 9174343971, 10
Author: C. Fasth, A. Kannemark
Format: DOC, Scanned pages
Release year: 1996
Genre: educational
Publisher: Folkuniversitetets forlag
Language: Swedish
Number of pages: 723
Description: A collection of Swedish grammar exercises in three parts with answers. In Swedish. Form i fokus - Swedish grammar exercises for beginners or those who want to brush up on the basics. Form i fokus - consists of three collections of Swedish grammar exercises, suitable for learning Swedish as a foreign language. Form i focus – combination...

11
july
2017

Collection of problems and exercises in higher mathematics. General course (Kuznetsov A.V., Kuznetsova D.S., Shilkina E.I.)

ISBN: 5-339-00954-8
Format: DjVu, Scanned pages
Author: Kuznetsov A.V., Kuznetsova D.S., Shilkina E.I.
Release year: 1994
Genre: Higher Mathematics
Publisher: Higher School
Russian language
Number of pages: 284
Description: Includes tasks in all sections of higher mathematics, which are included in the program of the general course of higher mathematics for students of economic specialties of universities. The content of tasks and examples reflects the specifics of economic and production planning practice. For students of economic specialties of universities, it will be useful for practicing economists. To uncover

In this unique, unparalleled manual, physical exercises of various directions (from warm-ups and stretches to power loads on different types of muscles) are considered from the point of view of the anatomical structure and functioning of the human body. Here you will find information from the field of anatomy and physiology that will help you understand and correctly master the technique of performing exercises of any severity.

Particular attention is paid to the therapeutic effect of exercises in various diseases and dysfunctions of body systems. Using the extremely visual information presented in this manual, you will not only learn about the basics of muscle loading during physical exercises, but also about all the muscles and organs involved in this exercise!

No wonder they say: “Movement is life. Movement is health. The main thing is to move correctly! After all, many of the well-known exercises, when properly performed, have a pronounced therapeutic effect. You will also learn unique information about what diseases this exercise treats, and under what conditions it should be carefully included in the training program.

The manual will help beginners in training to decide on the choice of exercises, taking into account the individual characteristics of their body, practitioners - to improve the quality of their studies and avoid many mistakes, cure existing diseases or competently prevent diseases to which you have a predisposition.

The book will also become an indispensable reference tool for instructors and trainers, specialists in physical rehabilitation and remedial gymnastics.

Presenting his book to readers, the author does not flatter himself with the hope that he is a pioneer: a sufficient number of popular and scientific manuals have already been written containing descriptions of the work of the muscles of the human body in the process of performing well-known and common physical exercises. Nor does this book contain any super-original or obscure forms of exercise. This is not the value of the book at all. We forget all the time that any physical activity not only builds our body, but also heals! Many of the well-known physical exercises have a pronounced therapeutic effect in various painful conditions. Thus, it is well known that strengthening the abdominal muscles and perineum prevents prolapse of the pelvic organs, treats hemorrhoids and prostatitis, eliminates constipation and reduces inflammation in colitis. Many people know that rhythmic aerobic exercises (running, rowing) eliminate hypertension. However, this is not an exhaustive list - each of the exercises in this book can be prescribed as a medicine for various diseases. And you will find this unique information on almost every page.

Publisher: Feniks, Series: Phoenix-Fitness, 2010

ISBN 978-5-222-17416-6, 978-5-222-14777-1, 978-5-222-13356-9

Number of pages: 192.

The contents of the book "Anatomy of exercise":

3 From the author
8 Chapter 1. DESCRIPTION OF THE MUSCULAR SYSTEM OF THE HUMAN BODY
- 8 Upper body front view
- 9 Upper body: rear view
- 10 Lower body: front view
- 11 Lower body: rear view
14 Chapter 2. WARM-UP AND STRETCHING
- 14 Run
- 16 Bicycle (exercise bike)
- 18 Rowing (rowing machine)
- 20 jump rope
- 22 Stretching the muscles of the anterior thigh and hamstring
- 24 Wide leg abductor stretch
- 25 Glute stretch with crossed legs
- 26 "Snake"
- 27 Stretching the muscles of the thighs and lower back ("Rope")
- 28 Stretching the square muscles of the lower back
- 30 Stretching the muscles of the upper back and shoulder
- 31 Stretching of the iliotibial ligament
- 32 Active hamstring stretch
36 Chapter 3
- 36 Anatomy of the legs, thighs and buttocks
- 38 Barbell Squats
- 40 Squats with weights in front of the chest
- 42 lunge forward
- 44 Lunge to the side
- 46 step up
- 48 step down
- 50 Raise on the toes
- 52 Lower block: leg abduction to the side with resistance
- 54 Weighted hip abduction
- 56 Single leg dumbbell row
- 58 leg press
- 60 leg extension
- 62 Leg curl
- 64 Sitting against a wall
- 66 Lower block: swing back - "skater"
- 68 Plow
72 Chapter 4. BACK
- 72 back anatomy
- 74 Trunk lift
- 76 Deadlift
- 78 Lifting a dumbbell with one hand
- 80 Barbell row to chest
- 82 Rod pull
- 84 Pull-ups
- 86 Pull-ups on the low bar
- 88 Lifting a load from behind the head - "pullover"
- 90 Upper block: straight grip row
- 92 Horizontal thrust
- 94 Upper Block: Straight Arm Rows
- 96 counter thrust
100 Chapter 5
- 100 Anatomy of the pectoral muscles
- 102 Push ups
- 104 Placing hands on a towel
- 106 Breeding dumbbells on an incline bench
- 108 Bench press
- 110 Bench press on an incline bench
- 112 Push-ups on the uneven bars
- 114 Press for chest muscles on the simulator
118 Chapter 6. SHOULDERS
- 118 Shoulder Anatomy
- 120 Shoulder outward rotation
- 122 Lifting dumbbells to the sides
- 124 Lifting dumbbells in front of the chest
- 126 Shoulder lift with weights
- 128 Lifting dumbbells over your head
- 130 Lifting dumbbells in front of you
- 132 Lifting dumbbells forward and to the sides
- 134 Raising the arms to the sides
138 Chapter 7. HANDS
- 138 Hand anatomy
- 140 Extension of arms with a barbell in the prone position
- 142 Reverse push-ups
- 144 Bending arms with dumbbells
- 146 Arm curl: hammer grip
- 148 Wrist curl with barbell, underhand grip
- 150 Bent over arm extension
- 152 Upper block: extension of the arms with a grip from above
- 154 Barbell Curls: Reverse Grip
158 Chapter 8
- 158 Anatomy of the muscles of the abdomen and lower back
- 160 "Abdominal Pump"
- 162 Lifting the body from a prone position
- 164 Twisting the torso in the supine position
- 166 Lifting the body to the side
- 168 "Rink"
- 170 Hanging knee raise on the bar
- 172 Bridge
- 174 Limb stretching
- 176 Stand on elbows and toes
- 178 Side stand on the elbow
- 180 Push-up with rotation
- 182 Body straightening with weights
- 184 Upper block: oblique thrust - "Lumberjack"

Series "Phoenix-Fitness"

Mikhail Ingerleib

À Í À Ò Î Ì È ß PHYSICAL EXERCISES

Second edition

Rostov-on-Don "Phoenix"

ÓÄÊ 615.8 ÁÁÊ 75.6 ÊÒÊ 342

Ingerleib M. B.

È59 Anatomy of physical exercises / M. B. Ingerleib. - Ed. 2nd. - Rostov n / a: Phoenix, 2009. - 187 p. : ill. - (Phoenix Fitness).

ISBN 978-5-222-14777-1

The book will also become an indispensable reference tool for instructors and trainers, specialists in physical rehabilitation and remedial gymnastics.


ISBN 978-5-222-14777-1

Ï INTRODUCING his book to readers, the author does not at all flatter himself with the hope that he is a pioneer: a sufficient number of popular and scientific manuals have already been written containing descriptions of the work of the muscles of the human body in the process of performing well-known and widespread

physical exercise. Nor does this book contain any super-original or obscure forms of exercise. This is not the value of the book at all.

We forget all the time that any physical activity not only builds our body, but also heals! Many of the well-known physical exercises have a pronounced therapeutic effect in various painful conditions. Thus, it is well known that strengthening the abdominal muscles and perineum prevents prolapse of the pelvic organs, treats hemorrhoids and prostatitis, eliminates constipation and reduces inflammation in colitis. Many people know that rhythmic aerobic exercises (running, rowing) eliminate hypertension. However, this is far from an exhaustive list - each of the exercises in this book can be prescribed as a medicine for various diseases. And you will find this unique information on almost every page.

The author has painstakingly done his work so that every person who has shown an interest in developing and improving his body, as well as in maintaining health through physical exercise, can find clear, reliable and visual information about the following:

how exactly the muscles work during the exercise,

what organs and systems does this exercise affect,

what diseases this exercise treats, and under what conditions it is better not to include it in the training program.

This is necessary in order to understand:

on which of the muscles the main load falls, and on which - an insignificant load;

which muscles support the posture, balance and position of the body, and which provide its movement in space;

what are the most important provisions for the correct and safe execution of exercises, and what are the most common mistakes in muscle work that can happen;

What are the positive and negative impacts that exercise can have on a person's overall health.

This information is given in the form of illustrative illustrations and detailed descriptions, which makes the book equally necessary for both amateurs and serious professionals. The author paid special attention to the presentation of the collected information in such a way that it would be most useful, first of all, for the needs of practical activities - ordinary people, athletes, coaches and scientists. To this end, the book also presents a number of physical activities that are usually omitted from manuals on the biomechanics of sports: some aerobic exercises, stretching, and exercises to develop coordination, balance, and stability.

It was absolutely necessary to solve the problem of this book - to give the reader a clear and visual idea of how physical exercise affects the whole body:

on the muscles directly involved in the performance of a physical action (basic muscles),

on the muscles included in this action in the mode of maintaining posture and balance (postural muscles),

on the deep muscles that delimit the body cavities and interact

with internal organs.

This approach is due to the fact that most of the works published in our country and abroad on the anatomy and biomechanics of physical exercises consider muscle work as a means of training certain muscles and muscle groups in order to increase their size or strength. At the same time, participation in any kind of muscular activity of adjacent muscles and muscle groups, postural muscles, abdominal muscles and spine is completely overlooked. Such an approach leads to an incorrect assessment of the energy costs of performing a particular exercise and, subsequently, to an inaccurate and inadequate training plan. It is especially important to take into account the work of adjacent muscle groups in the case of an athlete's previously received injuries of the musculoskeletal system and diseases of other organs and systems of the body. An attempt to continue training sessions “to keep fit” after an injury or illness without taking into account the auxiliary muscles involved in the work can lead to a re-injury or prolong the recovery of physical fitness and rehabilitation of the athlete.

For example, the muscles of the hips and spine take part in almost any physical exercise, and their correct location is the most important factor in the optimal biomechanics of this movement and, ultimately, determines the success of the development of the trained muscles and muscle groups.

The illustrations accompanying each exercise indicate those muscles that are primarily involved in the execution of the movement, both active and postural. Some terminological clarification is needed here.

Active ile major muscles we will continue to call those of them that are reduced during the exercise - that is, they actively change their length.

Postural muscles or muscles that help maintain posture,

we will further name those that reduce the number of degrees of freedom of the human body to enable the performance of purposeful movement and / or contribute to maintaining posture and balance. For example, with such a common exercise as push-ups, the main active muscles straighten the arm in the elbow joint (but not only!). But this movement would be impossible to perform without the work of the muscles that provide a strong and stable position of the elbow and shoulder joints- this is the work of the postural muscles to reduce the excess degrees of freedom of the biomechanical system; however, without the work of the spinal muscles and the muscles of the legs, the contraction of which maintains the unchanged position of these joints and allows the ankle joint to serve as a fulcrum, this movement would also be impossible - this is the work of the postural muscles, which helps to maintain a straightened position of the body, i.e. poses.

The degree of participation in each specific exercise of the postural muscles depends on the trajectory of movement. For example, curling the arms with a barbell or dumbbells in front of the chest can be performed straight and reverse grip sitting or standing. The weight is located in front of the body and moves along a complex trajectory - the postural muscles work to maintain the vertical position of the body, hold the shoulders, while standing, the muscles of the lower back, hips and lower leg are also included - moreover, the back, hips and lower leg are actively involved in maintaining balance. Accounting for their work is necessary - therefore, the postural muscles are specially highlighted in the illustrations.

The author explains in such detail the role of the postural muscles because, when performing any movement, some muscles may not play a dominant role in its implementation - the formation of the visible trajectory of movement, but their participation, nevertheless, is necessary for the correct biomechanics and sequence of the movement. To determine the "contribution" of the postural muscles in the performance of a particular exercise, the main criterion was the question: is it possible to perform a specific movement in case of injury to these muscles? However, the human body is a phenomenally complex system, and the author understands that he could well have missed the options for including certain muscle groups. In addition, even within established exercises, there is a huge amount of variation (due to changes in grip, position of the feet, pace of execution, and so on), some of which are mentioned in this book.

We call deep muscles that are included in the formation of the general trajectory of body movement, but have little (or indirect) effect on changes in the volume and pattern of muscles.

The exercises included in the book were selected based on the principle of their universality, so that as a result basic complex exercises around which any training program can and should be built, whether you are a professional athlete, exercising for your own health or going through a period of rehabilitation after an injury.

At the same time, the inclusion of specific exercises in the training program, their intensity (weights used, pace and range of motion), number (number of sets and repetitions), duration (time of training) and frequency (number of sessions per week) depend on the goals. training program and opportunities of the practitioner. Giving individual recommendations is the job of a coach who works “live” with a specific person.

This book should serve as your reference guide to help you understand how and which muscles work in any exercise you choose, and thereby make your workouts more effective and safer. But most importantly - you can choose those physical exercises that will heal you and build your health!

M. Ingerleib 2008

DESCRIPTION OF THE MUSCLE SYSTEM OF THE HUMAN BODY

In the first part of the book, we will look at the structure muscular system human body. Medical Latin anatomical terminology deliberately used to avoid discrepancies and so that an inquisitive reader can, if desired, examine in more detail the structure of the muscle of interest to him, its occurrence and attachment according to more detailed anatomical manuals - if such a need arises. For a detailed presentation of muscle function during exercise, the clarity of the following illustrations is more than enough.

DESCRIPTION OF THE MUSCULAR SYSTEM OF THE HUMAN BODY CHAPTER 1

UPPER BODY: FRONT VIEW

		Flexor carpi pollicis longus
		Flexordigitorum*
		Flexor carpi radialis
		Sternocleidomastoideus
		Sternocleidomastoideus

		Coracobrachialis*
		Pectoralis minor*
	Pectoralis major	Serratus anterior

	Rectus abdominis	obliquus internus*
	obliquus internus*	obliquus internus*
	obliquus internus*
	Transversus abdominis*

Biceps brachii - Biceps shoulder	Obliquus internus* – Internal oblique muscle
Coracobrachialis* - Coracobrachialis
	Palmaris longus - Long palmar muscle
	Pectoralis major - pectoralis major muscle
Extensor carpi radialis Radial extensor	Pectoralis minor* – Pectoralis minor*
wrists	Pronator teres - Round pronator
Flexor carpi pollicis longus long flexor	Rectus abdominis - rectus abdominis
thumb	Scalenus* - Scalenus*
Flexor carpi radialis - Radial flexor	Serratus anterior - Serratus anterior
wrists	Sternocleidomastoideus - sternoclavicular
Flexor digitorum* - Finger flexor*	mastoid muscle
Obliquus externus - External oblique muscle	Transversus abdominis* - Transverse muscle

UPPER BODY: BACK VIEW




		Levator scapulae*


		Supraspinatus* digitorum
		Supraspinatus* digitorum



		Latissimus dorsi

	Multifidus spinae*	Quadratus lumborum*
		Quadratus lumborum*

NOTE:

* denotes deep muscles.

	Anconeus - Elbow muscle	Quadratus lumborum* - Square muscle
	Brachialis- shoulder muscle	lower back*
	Brachioradialis - brachioradialis muscle	Rhomboideus* – Rhomboid muscle*
	Deltoideus- Deltoid	Semispinalis* - Semispinalis muscle*
	erector spinae*	Splenius* – Splenius muscle*
		Subscapularis* - Subscapularis*
	Infraspinatus* – Infraspinatus*	Supraspinatus* – Supraspinatus*
	Latissimus dorsi - Latissimus dorsi back	Teres major - teres major muscle
	Levator scapulae* - levator scapula*	Teres minor - Teres minor muscle
	Multifidus spinae* - Segmented Vertebrate
Extensor digitorum - Extensor of the fingers	Sartorius - Tailor muscle
Extensor hallucis - Extensor thumb	Soleus - soleus muscle
	Tensor fasciae latae - Tensor fascia lata
Flexor digitorum - Finger flexor	Tibialis anterior - Tibialis anterior
Gastrocnemius - Calf muscle	Vastus intermedius* - Intermediate wide
Gracilis* - Thin muscle*	thigh muscle*
Iliacus- Iliac muscle	Vastus lateralis - Vastus lateralis muscle
Iliopsoas* - Iliopsoas*
Pectineus* – Pectineus muscle*	Vastus medialis - Vastus medialis
Peroneus - peroneal muscle

This book is probably the most detailed guide on strength training, a huge number of exercises for all muscle groups are discussed in detail in this manual. Every athlete should be familiar with it.

"The Anatomy of Strength Exercise" by Frederic Delavier should be the very first reference book for a novice bodybuilder.

This is not just a book, but a real encyclopedia and therefore it is one of the most popular among athletes involved in power types sports.

Below you can get acquainted with the content of this publication and make sure that you will find a huge amount of useful information here.

MAIN MUSCLE GROUPS

STRUCTURE OF THE HUMAN SKELETAL

ARMS
– ARM FLEXOR EXERCISES – BICEPS
- EXERCISES FOR FLEXOR-EXTENSION OF THE HANDS - FOREARM
—

BREAST
– EXERCISES FOR CHEST MUSCLES

ARMS

ANATOMY OF THE HAND

ARM FLEXOR EXERCISES - BICEPS

01. ALTERNATE DUMBELL CLOSE
02. ONE ARM CONCENTRATION WITH DUMBELL
03. DUMBELL HAMMER GRIP
04. ONE ARM BENDING WITH LOWER BLOCK HANDLE
05. UPPER BLOCK HANDLES
06. BAR GRIP
07. BAR BENDING
08. LARRY SCOTT MACHINE ARM CLOSE
08. LARRY SCOTT BENCH ARM BEND
09. OVERHAND GRIP ARM BENDING

EXERCISES FOR FLEXOR-EXTENDER OF THE HANDS - FOREARM

10. EXTENSION OF THE WRISTS WITH A BAR GRIP ON THE TOP
11. BOTTOM GRIP WRIST BENDING

ARM EXTENSION EXERCISES - TRICEPS

12. EXTENSION OF THE ARMS WITH THE HANDLE OF THE UPPER BLOCK WITH A GRIP ON THE TOP
13. ARM EXTENSION WITH UPPER BLOCK HANDLE WITH BOTTOM GRIP
14. ONE ARM EXTENSION WITH UPPER BLOCK GRIP BOTTOM
15. ARM EXTENSION WITH BAR LAYING —
16. EXTENSION OF ARMS WITH DUMBELLS LAYING
17. ONE ARM EXTENSION WITH A DUMBELL FROM BEHIND THE HEAD
18. ARM EXTENSION WITH ONE DUMBELL BEHIND THE HEAD
19. EXTENSION OF ARMS WITH A BENT GRIP OF THE BAR BEHIND THE HEAD - FRENCH BENCH PRESS (SITTED)
20. ONE-ARM BACK EXTENSION WITH DUMBELL IN INCLINE
21. BENCH TRICEPS PUSH-UPS

SHOULDERS

SHOULDER ANATOMY

EXERCISES FOR THE DELTOID MUSCLES

01. SITTING BEHIND PRESS
02. SITTING CHEST PRESS
– SHOULDER INJURIES – 1
– SHOULDER INJURIES – 2
—
03. SEATED DUMBELL PRESS
04. ALTERNATED DUMBELL PRESS WITH WRIST TURNS
05. FORWARD BENDING DUMBELL LIFT
06. LIFT DUMBELLS TO THE SIDES-1
06. LIFT DUMBELLS TO THE SIDES-2
07. ALTERNATE FORWARD DUMBELL LIFT
08. LIFT ON THE SIDE OF THE DUMBELL WITH ONE HAND
09. ONE ARM LIFT FROM THE LOWER BLOCK
10. ONE ARM LIFT FORWARD FROM STANDING LOWER BLOCK
11. CROSS HANDS BACK FROM UPPER BLOCKS
12. CROSS HANDS BACK FROM THE LOWER BLOCK IN INCLINE
13. FORWARD ARM RAISES WITH ONE DUMBELL
14. BOOM FORWARD LIFT
15. SHOULDER FRONT BRAWL - DRIVING TO THE CHIN
16. RAISE ARMS TO THE SIDES ON THE SIMULATOR
17. HANDS BACK WITH TRAINER HANDLES

BREAST

EXERCISES FOR CHEST MUSCLES

01. INCLINE BENCH PRESS
- RUPTURE OF Pectoralis Major Muscle
02. BAR PRESS, LAYING ON A HORIZONTAL BENCH - 1
02. BAR PRESS, LAYING ON A HORIZONTAL BENCH - 2
03. BAR PRESS WITH NARROW GRIP, LYING ON THE BENCH - TRICEPS PRESS
- PAIN IN ELBOWS WITH BENCH PRESS
04. INCLINE BENCH PRESS
05. PUSH-UP FROM THE FLOOR
06. PUSH-UPS
07. DUMBELL BENCH PRESS
08.
09. INCLINE DUMBELL PRESS
10. BREEDING OF DUMBBELLS, LAYING ON AN INCLINE BENCH
11. INCLUDING HANDS ON THE SIMULATOR
12. CONNECTING THE TOP BLOCKS — CROSSOVER ON BLOCKS
13. DUMBELL ROW BEHIND THE HEAD LAYING – PULLOVER WITH DUMBELL
14. ROW LAYING – PULLOVER WITH A BARREL

BACK

BACK MUSCLE ANATOMY

EXERCISES FOR THE LATEST BACK MUSCLES

01. PULL-UPS ON THE BOTTOM GRIP
02. PULL-UPS ON THE SPECIAL BAR
03. UPPER ROW IN FRONT TO CHEST
04. UPPER HEAD ROW
– TRICEPS RUPTURES
05. Narrow Grip Pull-Ups
06. UPPER STRAIGHT ROW
07. LOWER BLOCK RATIO TO BELT SITTING
08. ONE-HAND DUMBELL ROW
09. ROW RODS, STANDING IN INCLINE
10. T-BAR RODS
11. T-Bar Rows

LOWER BACK EXERCISES - EXTENDERS

12. DEAD ROWS WITH A BAR, LEGS STRAIGHT
13. DEAD SUMO
14. DEADLIFT WITH BAR - 1
14. DEADLIFT WITH A BAR - 2
– BICEPS SHOULDER TENDON RUPTURES – 1
– BICEPS TENDON RUPTURES – 2
— LUMBAGO
- SHOULD YOU BEND YOUR BACK?
15. LUMBAR BENDING – HYPERIKSTENZIA
16. BODY EXTENSION ON THE SIMULATOR
17. VERTICAL ROWS TO THE CHIN
18. SHRUGS WITH BAR
19. SHRUGS WITH DUMBELLS
20. SHRUGS ON THE MACHINE

LEGS

ANATOMY OF THE LEG MUSCLE

LEG EXTENSION EXERCISES - QUADRICEPS

01. DUMBELL SQUATS
02. BAR SQUATS
03. SHOULDER SQUATS - 1
03. BAR SHOULDER SQUAT - 2
04. WIDE SQUAT
— HERNIATED INTERVERTEBRAL DISC
05. INCLINE LEG PRESS
06. MACHINE SQUAT
07. LEG EXTENSION

LEG FLEXOR EXERCISES - BICEPS HIPS

08. Lying leg curl
09. STANDING SINGLE LEG BEND
10. SITTING LEG BEND
— RUPTURES OF THE ISCHIO-HAMELLAR MUSCLES OF THE THIGH
11. TORSO LIFT — GOODMORNINGS

EXERCISES FOR THE ADDUCTIVE THIGH MUSCLES

12. STANDING ONE LEG ADVERSE
13. SITTING LEGS ADVANCE

CALF EXERCISES - SHIN

14. STANDING LIFT
15. STANDING ON THE TOE OF ONE FOOT
16. TILT-TOE LIFT - "Donkey"
17. SITTING SHIN EXTENSION
18. SHIN EXTENSION SITTING WITH BAR ON KNEES

BUTTOCKS

FEATURES OF THE STRUCTURE OF THE BUTTOCKS IN A HUMAN

EXERCISES FOR THE BUTTOCKS

01. SHOULDER LUNGS
02. LUNGS WITH DUMBELLS
– INSTABILITY OF THE KNEE JOINT
03. LEG BACK FROM THE LOWER BLOCK
04. BACK LEG SHAFT WITH MACHINE LEVER
05. Swinging the foot back on the floor
06. "BRIDGE" LYING
07. LOW BLOCK LEG Swing
– INDIVIDUAL MOBILITY OF THE HIPS
08. Swinging the leg to the side with the LEVER of the SIMULATOR
09. LEG SIDE LAYING ON SIDE
10. BREEDING THE LEGS ON THE SIMULATOR

STOMACH

ANATOMY OF THE ABDOMINAL MUSCLES

EXERCISES FOR THE ABDOMINAL MUSCLES - PRESS

ATTENTION!
01. ROLLING THE TRUNK ON THE FLOOR
02. TRUNK LIFT
03. BODY LIFT AT THE GYMNASTIC WALL
04. ROLLING THE BODY WITH THE SHIN ON THE BENCH
05. INCLINE BENCH LIFT
06. VERTICAL BENCH LIFT
07. UPPER BLOCK ROLL
08. ROLLING THE BODY ON THE SIMULATOR
09. INCLINE LEG LIFT
10. KNEE UP
11. HANGING KNEE LIFT
12. BODY TURNS WITH GRIF
13. SIDE TILT OF THE TRUNK STANDING
14. LATERAL LIFT ON THE ROMAN CHAIR
15. BODY ROTATIONS STANDING ON THE “TWIST” MACHINE

Spectacular pumping of the body - Health Portal