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Swimming Anatomy

Ian McLeod

Природа и животные18+

Table of Contents

Title Page

CHAPTER 1 - THE SWIMMER IN MOTION

Freestyle

Butterfly

Backstroke

Breaststroke

Dryland Training Programs

Dryland Training for Young Swimmers

CHAPTER 2 - ARMS

Standing Double-Arm Triceps Pushdown

Dumbbell Kickback

Close-Grip Push-Up

Close-Grip Bench Press

Medicine Ball Chest Pass

Tate Press

Barbell Biceps Curl

Dumbbell Biceps Curl

Concentration Curl

CHAPTER 3 - SHOULDERS

Forward Dumbbell Deltoid Raise

Lateral Dumbbell Deltoid Raise

T Exercise

Dumbbell Shoulder Press

Bent-Over Reverse Dumbbell Fly

Prone T, Y, A (Blackburn)

Scapular Push-Up

Scapular Dip

Internal Rotation With Tubing

External Rotation With Tubing

Crabwalk

Overhead Single-Arm Bounce

CHAPTER 4 - CHEST

Push-Up

Feet-Elevated Push-Up

Medicine Ball Push-Up

Barbell Flat Bench Press

Dumbbell Physioball Bench Press

Barbell Incline Bench Press

Dip (Chest Version)

Standing Double-Arm Medicine Ball Throw Down

Supine Medicine Ball Partner Pass and Catch

Wheelbarrow

CHAPTER 5 - ABDOMEN

Hollow Hold

Watch TV

V-Up

Flutter Kicks

Physioball Crunch

Cable Crunch

Seated Physioball Abdominal Hold

Russian Twist

Kneeling Chop

Physioball Prayer Roll

Physioball Upper-Trunk Rotation

Physioball Jackknife

CHAPTER 6 - BACK

Chin-Up

Pull-Up

Lat Pull-Down

Standing Straight-Arm Pull-Down

Double-Arm Seated Machine Row

Bent-Over Single-Arm Row

Standing Zeus

Lumbar Extension

Physioball Back Extension

Physioball Prone Superman Progression

Physioball Prone Streamline

Physioball Bridge

CHAPTER 7 - LEGS

Back Squat

Single-Leg Squat

Dumbbell Step-Up

Lunge

Standing Hip Internal Rotation

Standing Hip External Rotation

Romanian Deadlifts (RDLs)

Physioball Hamstring Curl

Leg Curl

Leg Extension

Band Lateral Shuffle

Standing Hip Adduction

Inversion and Eversion Ankle Band Strengthening

CHAPTER 8 - WHOLE-BODY TRAINING

Single-Arm Lawn Mower

Burpee

Block Jump Start Into Streamlined Position

Band-Resisted Start

Box Jump

Diagonal Cable Column Lift

EXERCISE FINDER

ABOUT THE AUTHOR

Library of Congress Cataloging-in-Publication Data

McLeod, Ian.

Swimming anatomy / Ian McLeod.

p. cm.

ISBN-13: 978-0-7360-7571-8 (soft cover) ISBN-10: 978-0-736-09385-9 (soft cover)

1. Swimming--Training. 2. Swimming--Physiological aspects. 3. Aquatic sports injuries. I. Title.

GV837.7.M37 2010

797.2’1--dc22

2009016094

ISBN-10: 978-0-736-09385-9 (print)

ISBN-10: 0-7360-8627-7 (Adobe PDF)

ISBN-13: 978-0-7360-7571-8 (print)

ISBN-13: 978-0-7360-8627-1 (Adobe PDF)

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