Delavier’s Sculpting Anatomy for Women

$19.76

Authors: Frederic Delavier, Jean-Pierre Clemenceau

Date of Publication: 09/21/2012

Pages: 144

ISBN-13: 9781450434751

SKU: 9781450434751 Categories: , Tags: , ,

Description

Get an inside view of muscles in action. Like having an X-ray as you work out, Delavier’s Sculpting Anatomy for Women features full-color photos and detailed anatomical illustrations of exercises for slimming, shaping, and toning the core, butt, and legs.

Whether you’re looking to eliminate love handles, tighten your glutes, or add definition to your legs, Delavier’s Sculpting Anatomy for Women presents the exercises, programming, and advice for the results you want. It’s all here and all in the stunning detail that only Frédéric Delavier can provide!

Step-by-step instructions work in tandem with the anatomical illustrations to ensure clear understanding of how to maximize the efficiency and effectiveness of each exercise. You’ll see how muscles interact with surrounding joints and skeletal structures and learn how variations can make each exercise easier or more intense.

Delavier’s Sculpting Anatomy for Women also includes nutrition recommendations; breathing techniques; and a customizable program for toning, strengthening, and sculpting your abs, glutes, and legs in just 90 days!

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.

Contents
INTRODUCTION

Your Mission: A Flat Belly and a Sexy Butt in Three Months

Five Tips to Get You Started
1. Motivation Is Essential
2. It’s Never Too Late to Reshape Your Body
3. Exercise for Your Health
4. Listen to Your Body
5. Exercise for Beauty

Nutrition: The Foundation of Your Health
Rules of Nutrition
Nutrients That Give You Energy

How to Work Your Buttocks and Abdominal Muscles
Sculpt Your Butt
Sculpt Your Abs

Get Rid of Cellulite
Two Types of Cellulite
Reasons You Get Cellulite
How to Beat Cellulite

GOAL 1: SLIM YOUR WAIST
Static Stretch for the Waist
Standing Side Bend
Torso Twist With a Stick
Lying Torso Twist
Side Plank
Swimming

GOAL 2: STRENGTHEN YOUR ABDOMINALS
Crunch, Feet on the Floor
Crunch, Legs Raised
Sit-Up, Feet on the Floor
Crunch, Feet on a Bench
Oblique Crunch, Feet on the Floor or a Bench
Oblique Crunch, Legs Raised
In-and-Out
Reverse Crunch
Bicycle
Oblique Bicycle
Sphinx

GOAL 3: SCULPT YOUR BUTT
Leg Lift to the Side
Leg Lift on the Belly
Leg Lift on the Knees
Leg Lift With a Bent Knee
Opposite Arm and Leg Raise
Side Leg Raise on the Knees
Bridge
Bridge, Feet on a Bench
Bridge With One Leg Raised
Lying Hamstring Stretch
Buttocks Stretch
Leg Extension to the Back
Leg Extension to the Side
Lateral Leg Curl

GOAL 4: TONE YOUR LEGS
Standing Knee Raise
Body-Weight Squat
Deadlift
Squat With a Bar
Wide-Leg Squat
Good Morning With a Bar
Step-Up on a Bench
Forward Lunge
Forward Lunge With Dumbbells
Alternating Side Lunge
Standing Hamstring Stretch
Hamstring Stretch Using a Bench
Standing Calf Raise
Calf Raise Using a Dumbbell
Calf Stretch

DEVELOP YOUR OWN CUSTOMIZED PROGRAM

Know Your Body Well So You Can Train Effectively
Dominant Characteristics
Personalizing Your Training

Design Your Program
Morphology A, Program 1: Beginner
Morphology A, Program 2: Intermediate
Morphology A, Program 3: Advanced
Morphology B, Program 1: Beginner
Morphology B, Program 2: Intermediate
Morphology B, Program 3: Advanced
Morphology C, Program 1: Beginner
Morphology C, Program 2: Intermediate
Morphology C, Program 3: Advanced

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