Anatomy of Strength and Conditioning. Hollis Lance Liebman
Promotes flexibility in the chest, which is important for true upper body strength and mobility
Best For
• pectoralis major
• pectoralis minor
• deltoideus anterior
• biceps brachii
ANNOTATION KEY
Bold text indicates target muscles
Gray text indicates other working muscles
* indicates deep muscles
STRETCHING: LOWER BACK
1. Lie on your back with your legs bent.
2. Clasp your hands around your lower legs, and pull your knees toward your chest, feeling a deep stretch in the lower back. Hold for 10–30 seconds.
Targets
• Lower back
Benefits
• Promotes flexibility in the lower back, which is essential for mobility, injury prevention and performance
Best For
• erector spinae
ANNOTATION KEY
Bold text indicates target muscles
Gray text indicates other working muscles
* indicates deep muscles
STRETCHING: GLUTES
1. Lie on your back, with your left leg bent and your foot firmly planted on the ground.
2. Cross your right ankle over the left thigh, resting it just above the kneecap.
3. Reach between your legs to clasp your hands around the left leg and gently pull it toward you, feeling a stretch within the glutes. For a deeper stretch, lift your head off the floor. Hold for 10–30 seconds, then switch legs.
Targets
• Glutes
Benefits
• Improves the malleability of the gluteus maximus
Best For
• gluteus maximus
ANNOTATION KEY
Bold text indicates target muscles
Gray text indicates other working muscles
* indicates deep muscles
STRETCHING: QUADRICEPS
1. Begin in a standing position, then lift your left foot and bend your left leg behind you.
2. Grab your raised foot with your left hand and pull it toward your upper thigh to feel a deep stretch within the quads. Hold for 10–30 seconds, then switch to the other side.
Targets
• Quadriceps
Benefits
• Promotes flexibility in the quadriceps, which is vital for optimal performance in the upper body
Best For
• vastus intermedius
• vastus lateralis
• vastus medialis
Конец ознакомительного фрагмента.
Текст предоставлен ООО «ЛитРес».
Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.
Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.