Posture and core conditioning

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Copyright © 2007 David Grisaffi All rights reserved. You may copy the electronic file for this ebook and distribute it at will, with the full permission of David Grisaffi. This book is FREE and may not be resold. Published by David Grisaffi and Personal Fitness Development in the United States of America. Editor: Lee A. Howard (lee_allen_howard@yahoo.com) A WORD OF CAUTION: DISCLAIMER This bookis for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. This book deals with in-depth information on health, fitness, and nutrition. Most of the information applies toeveryone in general; however, not everyone has the same body type. We each have different responses to exercise depending on our choice of intensity and diet. Before making any changes in your lifestyle, you should consult with a physician to discover the best solution for your individual body type. The author, writer, editors, and graphic designer shall have neither liability nor responsibility to anyperson or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this book.

Posture and Core Conditioning
By David Grisaffi, CHEK Corrective Exercise Kinesiologist Golf Biomechanic Certified Nutrition and Lifestyle Coach www.FlattenYourAbs.net

Posture and Core Conditioning

iii

iv David Grisaffi

Contents
1. TheImportance of Posture . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Core Stabilization and Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 The Benefits of Weight Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

2. The Inner Unit . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Muscles of the Inner Unit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Exercises to Improve the Inner Unit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4-Point Transversus Abdominis Tuck . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . Horse Stance Vertical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Heel Slides . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 5 6 7 8

3. The Outer Unit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
The Inner Unit and the Sling Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Basis for an Outer Unit Exercise Program . . . . . . . . . . . . . . . . . . . . . . . . . . Alternating Dumbbell Press on Swiss Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Lunge—Static and Dynamic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Bent-over Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Chek Press (Modified Arnold Press) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 11 13 14 16 17

4. Posture . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
What Is Posture? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Why Good Posture Is Important . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Prone Cobra . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ....
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