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Bodyweight Strength Training Anatomy [Kindle Edition]

Bret Contreras
1.0 von 5 Sternen  Alle Rezensionen anzeigen (1 Kundenrezension)

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Going far beyond standard pull-ups, push-ups, and squats, Bodyweight Strength Training Anatomy presents 156 unique exercises that work every muscle in the body. Detailed anatomical artwork accompanies step-by-step instructions for performing each exercise anytime, anywhere, without the need for equipment or machines.

Über den Autor und weitere Mitwirkende

Bret Contreras has become known in the strength and conditioning industry as "The Glute Guy" because of his expertise in helping clients develop strong, shapely glutes. He is currently pursuing a PhD in sport science at the Auckland University of Technology in New Zealand, where he has studied under biomechanics expert John Cronin.


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1 von 9 Kunden fanden die folgende Rezension hilfreich
1.0 von 5 Sternen Leider nichts für Leute, die weit hinaus wollen.... 26. Januar 2014
Format:Kindle Edition|Verifizierter Kauf
Wieder mal ein Buch, welches lediglich für Anfänger geschrieben wurde. Für Anfänger ist es jedoch relativ kompliziert geschrieben. Die angeblich schwierigen Übungsvariationen sind weiterhin nicht wirklich spektakulär, ich hatte mehr erwartet. Bis zum heutigen Tag trainiere ich mit Gewichten, habe aber überlegt, wieder zu Körpergewichtsübungen zurückzukehren. Nach diesem entäuschenden Buch bleibe ich lieber bei meinem jetigen Training, denn die hier vorgestellten Übungen für Fortgeschrittene kann ich auch, ohne dafür zu trainieren.

Schade, ich hatte mich schon auf Abwechslung gefreut....
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Die hilfreichsten Kundenrezensionen auf (beta) 4.6 von 5 Sternen  153 Rezensionen
50 von 52 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Superbly researched and much needed volume on bodyweight training 13. September 2013
Von Fred - Veröffentlicht auf
Bret Contreras ("the Glute Guy") has outdone himself with this book. I have been bodyweight training for about 10 months prior to this book coming out and I had learned a lot. However, even after all the research I had done, this book further enhanced my understanding of how to exercise effectively without external resistance.

Furthermore, with 150+ exercises to choose from, I learned a bunch more cool exercises and some interesting twists on old classics.

If you're a beginner, this book is great. If you're an experienced bodyweight trainer, this book will give you even more insight on how to work out effectively. Many people will read this book and be blown away by the fact that you can do so much with just your body weight.

The book is beautifully presented, with each exercise and the muscles worked illustrated and fully described.

Bret Contreras is renowned for his attention to detail and effectively communicating the science of strength and conditioning. In Bodyweight Strength Training Anatomy, he continues in that vein. It is a must have for every serious strength trainer.
37 von 39 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen An excellent help to those who want to get fit wherever they are 27. September 2013
Von Susanna Hutcheson - Veröffentlicht auf
Format:Kindle Edition
I mostly do bodyweight workouts. I do yoga at least twice a week, which is a form of bodyweight. I do the resistance bands also. But I depend mostly on short bodyweight workouts. This book was very helpful to me. I was a bit surprised at some of the muscles that were worked in some exercises.

For example, the push-up against a counter or table works your triceps, biceps, traps and delts. I thought they worked the chest and back primarily.

This book makes it easy to decide what exercises to do in each workout. When you know the muscle group you want to hit and the exercises that make it happen, planning workouts is fun. And, the book gives not only instructions but alternatives as well. I find it a well written book that's laid out in an easy-to-follow manner. I would have liked to have seen an index so you could quickly find a specific exercise. But the table of contents pretty much does the same job in this book.



Chapter 1 The Bodyweight Challenge
Chapter 2 Arms
Chapter 3 Neck and Shoulders
Chapter 4 Chest
Chapter 5 Core
Chapter 6 Back
Chapter 7 Thighs
Chapter 8 Glutes
Chapter 9 Calves
Chapter 10 Whole Body
Chapter 11 Planning Your Program
About the Author

Highly recommended.

- Susanna K. Hutcheson
Health & Fitness Researcher/Reviewer
58 von 64 Kunden fanden die folgende Rezension hilfreich
3.0 von 5 Sternen Bodyweight Strength Training Anatomy 9. Oktober 2013
Von Martin Palacio - Veröffentlicht auf
Format:Taschenbuch|Verifizierter Kauf
I've been training exclusively with bodyweight exercises from the book You Are Your Own Gym by Mark Lauren for about a year now and have achieved great results. Im a big fan of this type of training, so naturally this book piqued my interest. It has good exercises, and it does a decent job of illustrating the primary and secondary muscles being worked. Overall, I enjoyed the read and had only the below critiques:

1. I found exercise descriptions should have been more descriptive, especially for the more complex movements like the one-arm push-up, especially since the illustrations show only the finishing positions. The devil's in the details, especially when you expect people to train alone with only your book as their guide.

2. I would have liked to see more ways to increase or decrease the difficulty of these movements or been given recommendations on how to work up to the harder exercises. Unlike with lifting weights or using machines, with bodyweight training you can't just add or remove plates or adjust a pin. Without knowing how to adjust the difficulty, the usefulness of many of these movements is highly limited. Exercise progressions and tips on adjusting movement intensity are a must for any book on Bodyweight training to be truly effective.

3. Because of the above stated reason (not knowing how to progress or adjust movement difficulty), it's impossible to create a real strength training program with the given bodyweight exercises. Yes, you can exercise, but you can't really "train" with an end goal other than to increase reps. The author's program in the back of the book is evidence to this as he does not provide rep goals for any of the exercises and oddly suggests training the entire body 5 times per week, using the same exercises. That is without a doubt "exercising" and not what I would consider strength training with clear objectives in mind. When using a good strength training program that makes use of whole body training sessions, every other day is plenty for the average person. And since movement intensity needs to be adjusted in order to keep you in the appropriate rep range for the development of strength, in my opinion, "Bodyweight Exercise Anatomy" would have been a more appropriate title for this book.

Like I said, overall, I like the book, and it does contain good information. However, I was only able to add a few minor tools to my bodyweight training arsenal that I hadn't already picked up from using You Are Your Own Gym for the last year.
47 von 51 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Unique anatomical approach to bodyweight training 18. September 2013
Von John Marmonti - Veröffentlicht auf
I received my copy of Bodyweight Strength Training Anatomy, and it's just what I wanted. I like to work out for 30 minutes or so before going to work, so driving to a health club isn't convenient. Also, I'm living on a budget so I don't want to buy fitness equipment for my home. With this book I'll be able to get a good workout anytime, anywhere. The exercises are rated from #1 (beginner) to #4 (advanced) so it's unlikely that I'll "outgrow" the exercises anytime soon. (Just try the Pistol Squat on page 122. You'll see what I mean.) The full-color anatomical illustrations are amazing, and show which muscles you're working. I know there's lots of misinformation circulating on the web about proper training technique, but Contreras seems to know what he's talking about.
20 von 21 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Amazing info for the bodyweight training enthusiast 2. Oktober 2013
Von gt surber - Veröffentlicht auf
Format:Taschenbuch|Verifizierter Kauf
Bret Contreras has produced an amazing addition to the rapidly growing body of literature on body weight strength and athletic training. Bret has included data on muscles involved in each of the exercises he describes. This is data I have not seen in anywhere close to this detail and accuracy elsewhere. Scattered throughout the book are golden nuggets of wisdom on body weight training, and training in general. These are all of the most common sense and readily applicable nature. Warnings as to over use and over training are gently inserted, not to scare, but to keep the user of this book on the right path. There is a brief section on nutrition that makes sense (eat natural foods, leaning protein heavy, but include vegetables and fruits, balancing with a few carbs. That's it). Bret does not push Paleo, either the original or Rob Wolff's version, but clearly approaches that concept.

First Bret introduces us to the concept of bodyweight training. Then he takes the parts of the body and details several exercises in each. In each of these sections, the exercise is rated as to difficulty, well described with diagrams depicting the muscles and bones and postures involved in most of them, , and then discussed in terms of the motions and sports that utilize that activity. The body sections Bret discusses are very inclusive: Arms, Neck and Shoulders, Chest, Core, Back, Thighs, Glutes, Calves. Mention is made of the grip in appropriate places. Then a chapter on whole body exercises is included. Bret finishes with a chapter called "Planning your Program" discussing Individualization, Autoregulation, Strength Balance, Training Goals, Training Variables, Putting it all Together, and Training for Fat Loss. Each chapter is clearly and simply written. Necessary words are defined right in the text. If one masters all the words Bret defines and uses, one would have a good understanding of basic anatomy of the human body. Bret has pruned the details of human anatomy down to the essentials and makes the essentials clear. There is not fluff in this book.

Bret Contreras has both a Masters degree and the CSCS certification. He has owned a strength gym in Scottsdale AZ. Bret is, according to his bio in the book, a sought after speaker. He is a peer-reviewd author and contributor to many industry publications. Currently, he is in New Zealand studying biomechanics, pursuing a PhD in sport science. In spite of all this, this book is not pedantic, but well and clearly written.

Bret has chosen an excellent menu of exercises in each anatomic area. But to keep the size of the book manageable, he has left many good exercises out. The user of this book would benefit from just doing the Exercises Bret includes. But I would recommend augmenting the lists with the encyclopedic texts "Men's Health Big Book of Exercises" and "Men's Health Power Training" by Robert dos Remedios.

This book is a reference book that should be on the shelves of every bodyweight enthusiast, and trainer. I initially bought the Kindle Version. But once, I realized the importance and uniqueness if this book, I ordered the paperback version for my library.
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