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Delavier's Core Training Anatomy

Delavier's Core Training Anatomy


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    Delavier’s Core Training Anatomy is your guide for increasing core strength, stability, flexibility, and tone.

    Whether you’re just beginning your routine or looking to enhance an existing conditioning program, Delavier’s Core Training Anatomy presents the most effective exercises and workouts for the results you want. It’s all here, and all in the stunning detail that only Frédéric Delavier can provide.

    With 460 full-color photos and illustrations, you’ll go inside over 100 exercises and 60 programs to see how muscles interact with surrounding joints and skeletal structures. You’ll learn how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.

    Delavier’s Core Training Anatomy includes proven programming for sculpting your abs, reducing fat, improving cardiovascular health, and relieving low back discomfort. Targeted routines are presented for optimal training and performance in more than 20 sports, including running, cycling, basketball, soccer, and golf.

    The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications. His previous publications, Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2 million copies.

    Table of Contents

    PART 1
    20 Steps to Creating the Perfect Core Workout Program
    1. Set your goals
    2. How many workouts should you do each week?
    3. On which days of the week should you exercise?
    4. Should you exercise once or twice per day?
    5. What time of day should you exercise?
    6. How many sets should you do?
    7. Be flexible and adaptable
    8. How many exercises should you do for each muscle?
    9. When should you change exercises?
    10. How many repetitions should you do per set?
    11. How quickly should you perform repetitions?
    12. Adjust range of motion in the exercises
    13. How long should a workout last?
    14. How much rest time should you take between sets?
    15. Determine the most appropriate weight for each exercise
    16. When should you increase the weight?
    17. Determine rest time between exercises
    18. Learn to choose exercises that work for you
    19. Know when to change your workout program
    20. Taking a vacation?
    Keep a Workout Notebook
    Making Progress

    PART 2
    Increase the Visibility of Your Abs
    Exercising Your Abs for a Smaller Waist
    Intensity First!
    Diet as a Way to Slim Your Waist
    Diet Plus Workout Synergy
    Improving the Effectiveness of Your Diet
    Role of Supplements

    BCAAs for Losing Belly Fat
    Calcium: The Anti-Belly Fat Mineral

    PART 3
    Basic Exercises to Sculpt Your Abs

    Anatomical Considerations
    Beware of Fake Abdominal Exercises!
    If You Have an Inguinal, Femoral, or Abdominal Hernia
    Rectus Abdominis Exercises

    Lying Leg Raise
    Seated Leg Raise
    Oblique Exercises
    Apollo’s Belt
    Twisting Crunch
    Side Crunch
    Stability Exercises
    Static Stability, Back Against Wall
    Breathing Exercises to Improve Athletic Performance
    Lying Rib Cage Expansion With a Weight
    Diaphragm Contraction
    Stretching the Abdominal Muscles
    On a Stability Ball
    Stretching the Hip Flexors
    Tilting of the Pelvis
    Abdominal–Lumbar Balance
    Stretching the Low Back
    Preventing Low Back Pain
    Relaxation Stretch on a Stability Ball
    Hanging From a Pull-Up Bar

    PART 4
    Advanced Exercises and Techniques

    Three Difficulties of Abdominal Work
    How to Isolate Upper Abdominal Work From Lower Abdominal Work
    Why Are the Lower Abdominal Muscles So Hard to Develop?

    1. It is difficult to recruit that part of the muscle
    2. Lower abs lack strength
    3. It is difficult to isolate the lower part
    4. Lower abs are not robust
    5. Many exercises are inappropriate
    Three Zones of Attack for Total Development
    Relative Importance of Each Zone
    Getting a Head Start on Recovery
    Exercises for the Upper Abdominal Muscles

    Double Crunch
    Exercises for the Lower Abdominal Muscles
    Pelvic Tilt on the Pull-Up Bar
    Leg Lift
    Hanging Leg Raise
    Exercises for the Obliques
    Hanging Leg Raise to the Side
    Lying Twist

    PART 5
    Exercises Using Machines and Accessories

    Purpose of Home Equipment
    Professional Machines
    Exercises for the Upper Abdominal Muscles

    Machine Crunch
    Swiss Ball Crunch
    Rocking Machine Crunch
    Standing Cable Crunch
    Exercises for the Lower Abdominal Muscles
    Ab Coaster
    Exercises for the Obliques
    Cable Twist (Machine or Resistance Band)
    Side Bend

    PART 6
    Workout Programs for Abdominal and Core Muscles

    Six-Pack Programs

    Beginning Programs
    Advanced Programs
    Very Advanced Programs
    At-Home Programs Using Accessories
    Programs Using Equipment in a Gym
    Programs to Reduce Belly Fat
    Programs to Reduce Love Handles
    Programs to Highlight Apollo’s Belt
    Programs for Well-Being
    Programs for Cardiovascular Health
    Programs to Relax Your Back Before Sleep
    Programs to Help Protect Your Lumbar Spine
    Programs to Help With Bloating and Other Digestive Problems
    Sport-Specific Core Programs
    Phase 1: Basic Muscle Conditioning
    Phase 2: Circuit Training
    Phase 3: Improving Overall Physical Qualities
    Phase 4: Sport-Specific Training

    Exercise Index

    About the Author

    Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.

    The former editor in chief of the French magazine PowerMag, Delavier is currently a journalist for the French magazine Le Monde du Muscle and a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, and Delavier's Stretching Anatomy.

    Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.

    Michael Gundill has written 13 books on strength training, sport nutrition, and health including co-authoring The Strength Training Anatomy Workout. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.

    Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines all over the world.