: Guido Bruscia
: Training with Kettlebells for Strength and Mobility. Over 25 Functional Training Exercises to Build Muscle and Stay Limber
: Meyer& Meyer
: 9781782555582
: 1
: CHF 17.60
:
: Fitness, Aerobic, Bodybuilding, Gymnastik
: English
: 200
: Wasserzeichen
: PC/MAC/eReader/Tablet
: ePUB
Volume II in the Ultimate Functional Training Series, Training With Kettlebells for Strength and Mobility, contains more than 25 functional kettlebell exercises that improve strength, build muscle, and reduce the risk of injury. Functional training includes those exercises which prepare the body for daily activities, and the best part of functional training is that it is simple to master and fits within the busiest lifestyle. The exercises are grouped into their targeted areas: lower body, core, and upper body. After progressing in strength and mobility by mastering the bodyweight exercises found in volume I, you will build on your foundation as you progress in strength and fitness by adding additional kettlebell weight. Also included are sample training plans for strength, hypertrophy, and toning which can be implemented into any workout routine, at home or at the gym. No training should be undertaken without first mastering the theory behind it. Before diving into the exercises, you are given the theory and background on the uses and benefits of functional training. With Kettlebell Training, you will revolutionize your health and athletic performance! The Ultimate Functional Training Series is a compilation of the best functional training exercises in four volumes: Training With Bodyweight, Training With Kettlebells, Training With Medicine Balls, and Training With Sandbags.

Guido Bruscia is a master trainer who is well known worldwide for functional and kettlebell training. He is the technical director of the Functional Training School, and he also teaches at institutions for fitness and bodybuilding coaches and personal trainers. He has written several bestselling books. He invented Personal Care, an innovative method of personal training with the goal of revolutionizing the lives of its students. Guido lives in Rimini.

PART I – THEORY


CHAPTER1


THE LOCOMOTOR APPARATUS


1.1PRESENTATION


Every time we think about a sporting activity, we associate it with the concept ofmotion.

This process is so widespread and natural that we don‘t think about its underlying reasonwhy. During courses, students who are interested in and passionate about training sometimes ask me why it is necessary to know stuff that has no apparent connection with a horizontal bench or a squat.

The answer is that gymnastics, in its broadest sense, is an empirical science; it stands apart from scientific bases which interact constantly with sporting exercise in gyms or outdoors. For this reason, you will often find not only various definitions, but also examples which refer back to practice.

The locomotor apparatus is the structure that allows a person to move in relation to space and the outside world. For practical purposes, it is subdivided into an active part and a passive part. The active part is made up of muscles, tendons, and ligaments. The inactive part is composed of bones and joints. Each is briefly discussed in the following sections.

1.1.1The active part of the locomotor apparatus: Muscles, tendons, and ligaments

MUSCLES

The termmuscle, from the Latinmusculus (frommus, rat, because some movements are reminiscent of a rat darting about), indicates an organ made of biological tissue with the ability to contract.

The muscles are subdivided into:

■Smooth, or involuntary, muscles
Commanded by the autonomic nervous system, they encase the walls of several organs and corporeal systems, enabling or improving their functionality with their contraction.

■Striated skeletal, or voluntary, muscles
Commanded by the central nervous system, they encase the skeleton, and, by their contraction (shortening), they determine the bone levers’ movement.

A peculiar type of striated muscle is the myocardium, which is commanded by the autonomic nervous system.

TENDONS

Tendons are bands of connective tissue with poor elasticity, and their function is to anchor the muscles to the bones. Their role is to transmit tension from muscles to the bone levers, thus allowing their movement.

LIGAMENTS

Ligaments are sheaves of connective tissue with varying percentages of collagen fibers that link bones at the joints. The ligaments‘ purpose is to limit articular movement which would risk creating lesions were it to continue. For example, the knee‘s collateral medial and lateral ligaments support the ant