|
Preface
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xxi
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1.
Introduction
|
1
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|
1.1
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Recognition of a forgotten sport
|
1
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1.1.1.
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Rapid expansion of urbanization
|
1
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|
1.1.2.
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Increased access to medical knowledge
|
1
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|
1.1.3.
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Increased affordability
of strength training
|
1
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|
1.2
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Mystical thinking and sport
|
1
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|
1.2.1.
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Mystical thinking among athletes
|
1
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|
1.2.2.
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Mystical thinking among common people
|
2
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|
1.2.3.
|
Habits and healthy thinking
|
2
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|
1.2.4.
|
On the dynamics of human mind
|
2
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|
1.3.
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Logical
inference and sport
|
3
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|
1.3.1.
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Logical inference and progress in sciences
|
3
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|
1.3.2.
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Ultra-minute versus gigantic universes
|
3
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1.3.3.
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Similarities in health and physical sciences
|
3
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1.3.4.
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Strength training and quality of ambulant living
|
3
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1.3.5.
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Inevitability of human limitations
|
4
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|
1.3.6.
|
The dichotomy of physical and intellectual fitness
|
4
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|
1.4.
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Role of herd conviction in sport
|
4
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1.4.1.
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Constant and persistent modeling
|
4
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1.4.2.
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Advent in communication
|
4
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|
1.4.3.
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Proliferation of a forgotten sport
|
5
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1.4.4.
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Passing habits between generations.
|
5
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|
1.5.
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Stigma about weightlifting
|
5
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1.5.1.
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Class stigma of menial labor
|
5
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|
1.5.2.
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Modern science discovers health in physical activity
|
5
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|
1.5.3.
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Today’s menial occupations
|
5
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|
1.5.4.
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Growing need for exercising for good living
|
6
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1.5.5.
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Sport of the tough and crude folks
|
6
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|
1.5.6.
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Resistance training a new experiment
|
6
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1.5.7
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My personal
experience with weightlifting
|
6
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1.5.8.
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Surpassing others in the new sport
|
6
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1.5.9.
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Getting involved in physical exercising
|
7
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|
1.6.
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Social changes and sport
|
7
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1.6.1.
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Epidemics of the past
|
7
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|
1.6.2.
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Birth of new technological marvels
|
7
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1.6.3.
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Military competition revolutionizes the sport of
weightlifting
|
7
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1.6.4.
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The contributions of the communist athletes to
weightlifting
|
7
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1.6.5.
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The rise and growth of the sport of Bodybuilding
|
8
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1.6.6.
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Proliferation of the sport of general weight training
|
8
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1.6.7.
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Change in attitude towards physical training
|
8
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1.7.
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State of knowledge
|
8
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1.7.1.
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Proper resistance training leads to strength
|
8
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1.7.2.
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Early education and systemic physical training
|
9
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1.7.3.
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Education conveyed in play format
|
9
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1.7.4.
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Children’s demand for early training
|
9
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1.7.5.
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Keys to proper planning of weightlifting program
|
9
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1.7.6.
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The essence of the sport of weightlifting
|
10
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1.7.7.
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Intermix of art and science
|
10
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1.7.8.
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Lack of access to information
|
10
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1.7.9.
|
Common false believes in the
sport
|
10
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1.8.
|
Discipline
|
10
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|
1.8.1
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Role of mental determination
in weightlifting
|
10
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|
1.8.2.
|
Role of discipline in
weightlifting
|
11
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1.8.3.
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Access of information for the
youth
|
11
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1.8.4.
|
Need for community-volunteer
work by athletes
|
11
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1.8.5.
|
Scientific planning of
resistance training
|
12
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1.8.6
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On the perplexing roots of
discipline
|
12
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|
1.8.7.
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On the rebellion on adult
trainees against disciplinary rules
|
12
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|
1.8.8.
|
Discipline versus deprivation
|
12
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|
1.8.9
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On the compliance of trainees
with planned schemes
|
13
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1.8.10
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On the nurturing of logical
insight into one’s own problems
|
13
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1.9.
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Debates
|
13
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1.9.1
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Is weightlifting an every day
necessity?
|
13
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1.9.2.
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How much weight training
suffices for getting and staying fit?
|
13
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|
1.9.3.
|
How to avoid erroneously
harmful training?
|
14
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|
1.9.4.
|
Search for ultimate role
models
|
14
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|
1.9.5.
|
Weightlifting is a sport for
everybody
|
14
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|
1.10.
|
Nutrition,
exercise, and rest
|
14
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1.10.1.
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Nutritional needs of athletes
versus those for no-athletes
|
14
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|
1.10.2.
|
Natural exercises versus
equipment-aided exercises
|
14
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|
1.10.3.
|
Making the best out of your
rest time
|
15
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1.11.
|
Story of a little
old lady
|
15
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|
1.11.1.
|
Setting priorities in a wise
manner
|
15
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1.11.2.
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Efficient selection of proper
exercises
|
16
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1.11.3.
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Implementing higher standards
of training with plain common sense
|
16
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1.12.
|
Sound workout plan
|
16
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1.12.1.
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Modest availability of space
and equipment
|
16
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1.12.2.
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Safety rules of proper
progressive increase in resistance
|
17
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1.12.3.
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Standards that achieve
noticeable improvement
|
17
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1.13.
|
Basic rules
|
17
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|
1.13.1.
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Essential exercises
|
17
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|
1.13.2.
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Ancillary exercises
|
18
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|
1.14.
|
Exercise sequence
|
18
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1.14.1.
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Essential exercises executed
caudally
|
18
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1.14.2.
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Ancillary exercises and
mobility versus stability
|
18
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1.14.3.
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Examples of improper sequence
of executing exercises
|
19
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1.15.
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Modesty and posture
|
19
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1.15.1
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Modest goal of staying
physically fit
|
19
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1.15.2.
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Essential muscles of posture
|
19
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|
1.15.3.
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Cumulative effect of posture
enhancement
|
19
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|
1.16.
|
Today’s gym
|
20
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|
1.16.1.
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Role of health-club goers
|
20
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|
1.16.2.
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Role of organizers of
health-clubs
|
20
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|
1.17.
|
Proper equipments
of resistance training
|
20
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|
1.17.1.
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Role of symmetry of motion
|
21
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|
1.17.2.
|
Use of simple and reliable
equipments
|
21
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|
1.17.3.
|
Role of natural human movement
|
21
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|
1.18.
|
serious Daily
habits
|
22
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|
1.18.1.
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Improper occupational
activities
|
22
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|
1.18.2.
|
Improper lifting of a child
from the floor
|
22
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|
1.18.3.
|
Improper lifting of a grocery
bag
|
22
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|
1.18.4.
|
Improper bending on a sink
|
23
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|
1.18.5.
|
Sitting in couch
|
23
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|
1.18.6.
|
Alcohol consumption
|
23
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|
1.18.7.
|
Smoking
|
23
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|
1.19.
|
Highlights of Chapter one
|
24
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2.
Proper Lifting Techniques
|
26
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2.1.
|
Lifting in everyday activity
|
26
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|
2.1.1.
|
Lifting weights as a major cause of injuries
|
26
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|
2.1.2.
|
Who knows better about lifting?
|
26
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|
2.1.3.
|
Practical tricks of proper lifting
|
26
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|
2.1.4.
|
Knowledge versus practice
|
27
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2.2.
|
Approaching LIFTING
|
27
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|
2.2.1.
|
Centers
of gravity of objects and humans
|
27
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|
2.2.2.
|
Vertical
forces versus horizontal forces
|
27
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|
2.2.3.
|
Standing
very close to the object
|
27
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|
2.3.
|
Upper Body Posture
|
28
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|
2.3.1.
|
Straight
and upright posture
|
28
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|
2.3.2.
|
Shoulders
elevation and chest thrusting
|
29
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|
2.3.3.
|
Demand
for attention
|
29
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|
2.3.4.
|
Retracting
the scapulae
|
30
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|
2.3.5.
|
Hardening
the abdomen
|
30
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|
2.3.6.
|
Lifting
Posture
|
30
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|
2.4.
|
Bend your knees
|
31
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|
2.4.1.
|
Leaning
versus squatting
|
31
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|
2.4.2
|
Lifting
instincts
|
31
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|
2.4.3.
|
Dreading
bending knees
|
31
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|
2.4.4.
|
Use
your knees as a probe in lifting
|
32
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|
2.4.5.
|
Wasting
of knees and back muscles without exercise
|
32
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|
2.4.6.
|
Knees
versus back injury
|
32
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|
2.5.
|
Habitual modeling
|
32
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|
2.5.1.
|
Essence
of proper lifting
|
32
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|
2.5.2.
|
Mastering
the rituals of lifting
|
33
|
|
2.5.3.
|
Learning
through play
|
33
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|
2.6.
|
Shoulder versus arm pulling
|
33
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|
2.6.1.
|
Role
of the arms
|
34
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|
2.6.2.
|
Role
of the trapezius
|
34
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|
2.6.3.
|
Role
of the deltoid
|
35
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|
2.7.
|
Pulling versus yanking
|
35
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|
2.7.1.
|
Knowing
versus performing
|
35
|
|
2.7.2.
|
The
mysterious habit of yanking
|
36
|
|
2.7.3.
|
Yanking
dissipates energy
|
36
|
|
2.7.4.
|
Timing
of the lifting speed
|
36
|
|
2.7.5.
|
How
muscles adapt to resistance?
|
37
|
|
2.7.6.
|
Normal
course of training aftereffects
|
37
|
|
2.7.7.
|
Yanking
causes grave injuries
|
37
|
|
2.7.8.
|
Perfecting
lifting skills
|
38
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|
2.7.9.
|
Yanking
versus adequate recruitment of muscle fibers
|
39
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|
2.8.
|
the approach phase
|
39
|
|
2.8.1.
|
Mental
rituals of the approach phase
|
39
|
|
2.8.2.
|
Physical
attitudes of the phase approach
|
39
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|
2.9.
|
initial phase
|
39
|
|
2.9.1.
|
Start
position
|
39
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|
2.9.2.
|
Leverage
of torque
|
40
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|
2.9.3.
|
Efficient
recruitment of muscles
|
41
|
|
2.10.
|
equalization phase
|
41
|
|
2.10.1.
|
Essence
of resistance and energy
|
41
|
|
2.10.2.
|
Sequential
hardening of muscles
|
41
|
|
2.10.3.
|
Mid-foot
arching
|
42
|
|
2.10.4.
|
The
stabilization of the ankles
|
42
|
|
2.10.5.
|
The
immense strength of the muscles of the knees
|
42
|
|
2.10.6.
|
The
position of the hip joint during lifting
|
42
|
|
2.10.7.
|
The
unique upright posture of lifters
|
43
|
|
2.10.8.
|
The
complex mechanics of the vertebral column
|
43
|
|
2.10.9.
|
Leverage
at the shoulder joints
|
44
|
|
2.11.
|
the phase of external motion
|
45
|
|
2.11.1.
|
Internal
disturbance
|
45
|
|
2.11.2.
|
External
motion
|
45
|
|
2.11.3.
|
Torques
and forces
|
45
|
|
2.11.4.
|
Synchronizing
the pull
|
46
|
|
2.12.
|
Musculoskeletal BACK PAIN
|
46
|
|
2.12.1.
|
Prevalence
|
46
|
|
2.12.2.
|
Nerve
root syndrome
|
46
|
|
2.12.3.
|
Muscular
and fascial pain
|
47
|
|
2.12.4.
|
Skeletal
pain
|
47
|
|
2.12.5.
|
Clinical
presentation of low back pain
|
47
|
|
2.12.6.
|
Workup
for back pain
|
48
|
|
2.12.7.
|
Treatment
of back pain
|
48
|
|
2.12.8.
|
Spinoscopic
examination
|
49
|
|
2.13.
|
Highlights of Chapter two
|
49
|
4.
Weightlifting
|
64
|
|
4.1.
|
Strength training in weightlifting
|
64
|
|
4.1.1.
|
Evolution of weightlifting
|
64
|
|
4.1.2.
|
Sport versus Exercise
|
65
|
|
4.1.3.
|
Constituents of weightlifting training
|
65
|
|
4.1.3.1.
|
Pure strength exercises
|
65
|
|
4.1.3.2.
|
Technique assisting exercises
|
66
|
|
4.2.
|
features of Weightlifting Training
|
67
|
|
4.2.1.
|
General features
|
67
|
|
4.2.2.
|
Daily training routine
|
67
|
|
4.2.3.
|
Number of repetitions per sets
|
68
|
|
4.2.4.
|
Number of exercises per session
|
68
|
|
4.2.5.
|
Technique versus Strength
|
69
|
|
4.2.6.
|
Exercise sequence
|
69
|
|
4.2.7.
|
Types of muscular contractions
|
69
|
|
4.2.8.
|
Brain control of muscle contraction
|
70
|
|
4.2.9.
|
Speed of lifting
|
71
|
|
4.2.10.
|
Repertoire of weightlifting exercises
|
72
|
|
4.2.11.
|
Load volume or “tonnage
|
73
|
|
4.2.12.
|
Exercise intensity
|
74
|
|
4.2.13.
|
Maximum lifts (1RM, One repetition of maximum)
|
75
|
|
4.2.14.
|
Recovery
|
75
|
|
4.3.
|
Standard Weightlifting Training Sessions
|
76
|
|
4.3.1.
|
Standard training
|
76
|
|
4.3.2.
|
Emphasis on the Snatch technique
|
76
|
|
4.3.3.
|
Emphasis on the Clean and Jerk technique
|
76
|
|
4.3.4.
|
The Snatch and the Clean and Jerk techniques
|
77
|
|
4.3.5.
|
Reducing the volume for muscles recovery
|
77
|
|
4.3.6.
|
Enhancing technical skills of the Clean and Jerk
|
77
|
|
4.3.7
|
Enhancing
technical skills of the Snatch
|
65
|
|
4.4.
|
training
for competition
|
65
|
|
4.5.
|
assisting
exercises of weightlifting
|
65
|
|
4.5.1.
|
Squat
|
66
|
|
4.5.2.
|
Major axial
muscles of weightlifting
|
67
|
|
4.5.3.
|
Power development
and weightlifting training
|
68
|
|
4.6.
|
International
trends in weightlifting
|
69
|
|
4.6.1.
|
Before world war
II
|
69
|
|
4.6.2.
|
After world war
II
|
69
|
|
4.6.3.
|
Olympic
games of Atlanta 1996
|
71
|
|
4.6.4.
|
Weightlifting in
Egypt 1936
|
72
|
|
4.7.
|
Highlights of Chapter four
|
73
|
|
7.
Weight Training
|
127
|
|
7.1.
|
introduction
|
127
|
|
7.2.
|
Strengthening Elbow flexors
|
127
|
|
7.2.1.
|
Applied anatomy of elbow
|
127
|
|
7.2.2.
|
Brachial muscle
|
128
|
|
7.2.2.1.
|
Barbell curls
|
128
|
|
7.2.2.2.
|
One-hand cable curls
|
129
|
|
7.2.2.3.
|
Dumbbell concentration curls
|
129
|
|
7.2.2.4.
|
Cable curls
|
129
|
|
7.2.3.
|
Biceps brachii muscle
|
130
|
|
7.2.3.1.
|
Reverse barbell curls
|
130
|
|
7.2.3.2.
|
One-hand dumbbell curls
|
131
|
|
7.2.3.3.
|
Hammer dumbbell curls
|
131
|
|
7.2.4.
|
Brachioradialis muscle
|
131
|
|
7.2.5.
|
Wrist and finger extensors
|
132
|
|
7.2.5.1.
|
Reverse wrist curls
|
132
|
|
7.2.6.
|
Wrist and finger flexors
|
132
|
|
7.2.6.1
|
Wrist curls
|
133
|
|
7.3.
|
Strengthening Elbow EXTENSORS
|
133
|
|
7.3.1
|
Applied Anatomy
|
133
|
|
7.3.2.
|
Elbow extension exercises
|
134
|
|
7.3.2.1.
|
Upright elbow extension
|
134
|
|
7.3.2.2.
|
One-hand dumbbell elbow extension
|
134
|
|
7.3.2.3.
|
Cable pushdown
|
135
|
|
7.3.2.4.
|
Forearm kickback
|
135
|
|
7.3.2.5.
|
Triceps dips
|
136
|
|
7.4.
|
Strengthening the SHOULDERS
|
136
|
|
7.4.1.
|
Applied anatomy
|
136
|
|
7.4.2.
|
Shoulder elevation
|
137
|
|
7.4.2.1.
|
Shoulder shrugging
|
137
|
|
7.4.2.2.
|
One-hand dumbbell side bends
|
138
|
|
7.4.3.
|
Shoulder external rotation
|
138
|
|
7.4.3.1.
|
One-hand dumbbell rows
|
139
|
|
7.4.3.2.
|
Bent-over lateral arm raises
|
139
|
|
7.4.3.3.
|
Bent-over rows
|
139
|
|
7.4.3.4.
|
T-bar bent-over row
|
140
|
|
7.4.3.5.
|
Seated cable rows
|
140
|
|
7.4.4.
|
Shoulder internal rotation
|
141
|
|
7.4.4.1.
|
Barbell shoulder press
|
141
|
|
7.4.4.2.
|
Seated shoulder press
|
142
|
|
7.4.4.3.
|
One-hand shoulder dumbbell press
|
142
|
|
7.4.4.4.
|
Dumbbell front raises
|
143
|
|
7.4.4.5.
|
Cable front raises
|
143
|
|
7.4.4.6.
|
Dumbbell flyes
|
144
|
|
7.4.4.7.
|
Incline dumbbell flyes
|
145
|
|
7.4.4.8.
|
Inclined dumbbell press
|
145
|
|
7.4.4.9.
|
Cable flyes
|
145
|
|
7.4.4.10.
|
Deck flyes
|
145
|
|
7.4.4.11.
|
Pullover
|
146
|
|
7.4.4.12.
|
Bench press
|
146
|
|
7.4.4.13.
|
Inclined bench press
|
147
|
|
7.4.4.14.
|
Push-ups
|
148
|
|
7.4.4.15.
|
Parallel bar dip
|
148
|
|
7.4.5.
|
Shoulder adduction and extension
|
149
|
|
7.4.5.1.
|
Chin-ups
|
149
|
|
7.4.5.2.
|
Cable Pulldown
|
150
|
|
7.4.6.
|
Shoulder Abduction
|
150
|
|
7.4.6.1.
|
Lateral arm raises
|
151
|
|
7.4.6.2.
|
Lateral deck raises
|
151
|
|
7.4.6.3.
|
Upright barbell arm rows
|
152
|
|
7.4.7.
|
Shoulder extension
|
152
|
|
7.4.8.
|
Shoulder flexion
|
152
|
|
7.5.
|
Strengthening the hips
|
152
|
|
7.5.1.
|
Hip extension
|
153
|
|
7.5.1.1.
|
One-legged hip extension
|
153
|
|
7.5.1.2.
|
Goodmorning back extension
|
154
|
|
7.5.1.3.
|
Horizontal back extension
|
154
|
|
7.5.1.4.
|
Dumbbell Squat
|
154
|
|
7.5.1.5.
|
Inclined
leg press
|
155
|
|
7.5.1.6.
|
Deadlift
|
155
|
|
7.5.1.7.
|
Back squat
|
156
|
|
7.5.1.8.
|
Front squat
|
156
|
|
7.5.2.
|
Hip flexion
|
157
|
|
7.5.2.1.
|
Horizontal leg
raises
|
157
|
|
7.5.2.2.
|
Ladder vertical
leg raises
|
157
|
|
7.5.2.3.
|
Parallel bar
vertical leg raises
|
157
|
|
7.5.2.4.
|
Inclined Sit-ups
|
158
|
|
7.5.2.5.
|
Vertical Sit-ups
|
158
|
|
7.5.3.
|
Hip Adduction
|
158
|
|
7.5.3.1.
|
Cable and machine
hip adduction
|
159
|
|
7.5.4.
|
Hip Abduction
|
159
|
|
7.5.4.1.
|
Floor and machine
hip abduction
|
159
|
|
7.6.
|
Strengthening
the knees
|
159
|
|
7.6.1.
|
Knee extension
|
160
|
|
7.6.1.1.
|
Back squat
|
160
|
|
7.6.1.2.
|
Front squat
|
160
|
|
7.6.1.3.
|
One leg stepping
on a block with weights
|
160
|
|
7.6.1.4.
|
Deadlift
|
160
|
|
7.6.1.5.
|
The Clean and
Snatch
|
160
|
|
7.6.1.6.
|
Seated knee
extension
|
161
|
|
7.6.2.
|
Knee flexion
|
161
|
|
7.6.2.1.
|
Leg curl
|
161
|
|
7.7.
|
Strengthening
the ankle
|
161
|
|
7.7.1.
|
Ankle flexion
(dorsal flexion)
|
162
|
|
7.7.2.
|
Ankle extension
(plantar flexion)
|
162
|
|
7.8.
|
Strengthening
the abdominal muscles
|
162
|
|
7.8.1.
|
Floor abdominal
crunches
|
163
|
|
7.8.1.2.
|
Oblique bends
|
163
|
|
7.8.1.3.
|
Trunk rotation
|
163
|
|
8.
The Snatch Lift
|
164
|
|
8.1.
|
standard snatch technique
|
164
|
|
8.1.1.
|
Preparation
|
164
|
|
8.1.2.
|
Induction
of acceleration
|
164
|
|
8.1.3.
|
Induction
of speed
|
165
|
|
8.1.4.
|
Induction
of momentum
|
165
|
|
8.1.5.
|
Induction
of weightlessness
|
165
|
|
8.1.6.
|
Overhead
squatting
|
166
|
|
8.1.7.
|
Final
ascent
|
166
|
|
8.1.8.
|
Barbell
return to the floor
|
167
|
|
8.2.
|
Contest rules of the Snatch lift
|
167
|
|
8.3.
|
training practice on the Snatch lift
|
167
|
|
8.4.
|
specific features of the mechanism of execution of
the snatch
|
168
|
|
8.4.1.
|
Arm
usage in transfer of forces
|
168
|
|
8.4.2.
|
Origin
of lifting forces
|
169
|
|
8.4.3.
|
Momentum
of head bouncing
|
169
|
|
8.5.
|
learnING the snatch lift
|
169
|
|
8.5.1.
|
Discover
your ability to perform formidable movements
|
169
|
|
8.5.2.
|
Individual
variation in learning and objectivity
|
169
|
|
8.5.3
|
Learning
with dummy objects
|
170
|
|
8.6.
|
start position of the snatch
|
171
|
|
8.6.1.
|
Analysis
of the start position of the Snatch
|
171
|
|
8.6.2.
|
Strengthening
the start position of the Snatch
|
171
|
|
8.7.
|
Phase of acceleration of the snatch
|
171
|
|
8.7.1.
|
Analysis
of the phase of acceleration of the Snatch
|
171
|
|
8.7.2.
|
Strengthening
the phase of acceleration of the Snatch
|
172
|
|
8.8.
|
Phase of initiating momentum of the snatch
|
172
|
|
8.8.1.
|
Analysis
of the momentum initiating of the Snatch
|
172
|
|
8.8.2.
|
Strengthening
the phase of momentum initiation
|
173
|
|
8.9.
|
phase of maximal speed of the snatch
|
173
|
|
8.9.1.
|
Analysis
of the phase of maximal speed of the Snatch
|
173
|
|
8.9.2.
|
Strengthening
the phase of maximal speed
|
174
|
|
8.10.
|
phase of maximal momentum of the snatch
|
174
|
|
8.10.1.
|
Analysis
of the phase of maximal momentum of the Snatch
|
174
|
|
8.10.2.
|
Strengthening
the phase of maximal momentum
|
175
|
|
8.11.
|
phase of shoulder abduction of the snatch
|
175
|
|
8.11.1.
|
Analysis
of the phase of shoulder abduction
|
175
|
|
8.11.2.
|
Strengthening
the phase of shoulder abduction
|
176
|
|
8.12.
|
phase of descent of the snatch
|
177
|
|
8.12.1.
|
Analysis
of the phase of descent of the Snatch
|
177
|
|
8.12.2.
|
Strengthening
the phase of descent of the Snatch
|
178
|
|
8.13.
|
phase of full squat snatch
|
178
|
|
8.13.1.
|
Analysis
of the phase of full Squat Snatch
|
178
|
|
8.13.2.
|
Strengthening
the phase of full Squat Snatch
|
179
|
|
8.14.
|
phase of full ascent of snatch
|
179
|
|
8.14.1.
|
Analysis
of the phase of ascent of the Snatch
|
179
|
|
8.14.2.
|
Strengthening
the phase of ascent of Snatch
|
179
|
|
8.15.
|
teaching the snatch lift
|
180
|
|
8.15.1.
|
Framework
of training for the Snatch
|
180
|
|
8.15.2.
|
Heavy
lifting versus fine movements
|
180
|
|
8.15.3.
|
Driving
forces in multi-jointed machines
|
181
|
|
8.15.4.
|
Common
mistakes in the execution of the Snatch
|
181
|
|
8.15.5.
|
Landmarks
of progress in the Snatch
|
182
|
|
8.15.6.
|
Tweaking
the Snatch lift
|
182
|
|
8.15.7.
|
Assisting
the Snatch lift
|
182
|
|
8.15.8.
|
Proper
sequence of the Snatch in training sessions
|
183
|
|
8.16.
|
heighlights of chapter eight
|
183
|