Cover image for Abdominal training : a progressive guide to greater strength
Title:
Abdominal training : a progressive guide to greater strength
Author:
Norris, Christopher M.
Personal Author:
Edition:
Second edition.
Publication Information:
Guilford, Conn. : Lyons Press, [2002]

©2002
Physical Description:
x, 166 pages : illustrations ; 23 cm
Language:
English
ISBN:
9781585747153
Format :
Book

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Central Library GV508 .N67 2002 Adult Non-Fiction Non-Fiction Area
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Central Library GV508 .N67 2002 Adult Non-Fiction Non-Fiction Area
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Summary

Summary

A strong, flexible abdomen is the key to a healthy back and body. Sports scientist and physiotherapist Christopher Norris offers a sensible approach to building abdominal strength.


Author Notes

Christopher M. Norris is a licensed physiotherapist and sports scientist, lecturer


Table of Contents

Prefacep. v
Introductionp. vi
How the spine worksp. 1
Overview of the spinal columnp. 1
Spinal curvesp. 2
The spinal segmentp. 3
Spinal ligamentsp. 4
Nervesp. 4
Disc structure, function and injuryp. 5
The importance of spinal facet jointsp. 6
Range of movementp. 8
Lumbar and pelvic movementsp. 9
The neutral position of the lumbar spinep. 10
Core stabilityp. 11
Interacting components of stabilityp. 11
The trunk musclesp. 15
The trunk musclesp. 15
How the trunk muscles act for core stabilityp. 18
Selecting which muscles to workp. 23
The hip musclesp. 23
How muscles cause movementp. 24
Abdominal muscles and pregnancyp. 25
Basic concepts of abdominal trainingp. 27
Effective muscle strengtheningp. 27
The principle of training specificityp. 29
Fitness componentsp. 30
Controlling the neutral spinal positionp. 32
Progressive exercisep. 33
Targeting the deep muscle corsetp. 35
Posturep. 37
Optimal posturep. 38
Assessing your own posturep. 40
Hollow back posturep. 43
Head, neck and shoulder posturep. 44
Swayback posturep. 47
Flatback posturep. 49
Diet and exercisep. 50
Bodyweight and body fatp. 50
The feeding control mechanismp. 51
A note on Caloriesp. 51
Losing weightp. 52
Can exercise help you lose weight?p. 54
Body typep. 55
Common abdominal exercisesp. 57
The sit-upp. 57
The leg raisep. 61
The trunk crunchp. 62
The knee raise (hip flexor)p. 63
Trunk exercise dangersp. 66
Leveragep. 66
Which body area is moving?p. 69
Momentump. 71
Excessive lumbar curvaturep. 71
Neck posturep. 74
Stabilityp. 75
Comfortp. 77
Before we startp. 78
Preparationp. 78
A warm-up for abdominal trainingp. 79
Comfortp. 81
Foundationp. 82
Pelvic tiltingp. 82
Pelvic tilting, lyingp. 83
Pelvic tilting, standingp. 84
Pelvic tilting, on a gym ballp. 85
Abdominal hollowingp. 86
Abdominal hollowing, kneelingp. 86
Abdominal hollowing, lyingp. 87
Abdominal hollowing, sittingp. 88
Abdominal hollowing, standingp. 89
Common mistakesp. 90
Multifidus settingp. 91
Pelvic-floor contractionsp. 92
Level 1p. 93
Heel slidep. 93
Leg shortening, lyingp. 94
Side lying, spine lengtheningp. 95
Abdominal hollowing and leg straighteningp. 96
Leg lowering, supinep. 97
Trunk curl sequencep. 98
Abdominal hollowing with gluteal bracep. 99
'X' tonep. 100
Level 2p. 101
Leg lowering from crunch postionp. 101
Pelvic raise (1)p. 102
Bench crunchp. 103
Oblique bench crunchp. 104
Knee rollingp. 105
Bridgingp. 106
Bridging on a gym ballp. 107
Side lying body liftp. 108
Level 3p. 109
Pelvic raise (2)p. 109
Side bend in side lyingp. 110
Rope climbp. 111
Negative crunchp. 112
Straight leg rollp. 113
Double leg hold using gym ballp. 114
Ab frame crunchp. 115
Ab frame reverse crunchp. 116
Abdominal training in sport and exercise classesp. 117
Weight trainingp. 117
Specific exercises with weightsp. 120
Exercise to musicp. 125
Swimmingp. 127
Exercising for speed and powerp. 128
Stretchingp. 133
Exercise in waterp. 137
Principles of water exercisep. 137
Water exercisesp. 141
Putting it all togetherp. 149
The overweight individualp. 150
The individual with back painp. 151
The poor stability in an athletep. 153
Abdominal muscle researchp. 155
Which muscles work?p. 155
Stress on the spinep. 158
Abdominal training and appearancep. 160
Indexp. 163

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