Coaching

Download A woman's guide to muscle and strength by Irene Lewis-McCormick PDF

By Irene Lewis-McCormick

Outlines a coaching routine designed in particular for girls and contains routines for every quarter of the physique in addition to prompt work out schedules.

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Additional info for A woman's guide to muscle and strength

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The following information will help you understand the differences and the pros and cons of each type of exercise. Closed-Chain Exercises The chain referred to is the kinetic chain, which simply means that all your bones and muscles are connected in a chain; therefore, the movements you make are also part of that kinetic chain. You perform closed-chain exercises on a daily basis, because they are a natural part of daily life. Another term for closed-chain exercise could be functional exercise. During closed-chain exercises, your hands or feet are in a constant, fixed position (usually on the ground) during the exercise.

Try shoes on late in the day. Your foot is smaller and tighter in the morning than it is after a day of walking, and you do not want to end up with a shoe that is too small. Also, make sure you take the socks you will wear when you exercise to the store with you. The right fit must take sock size into account. It is also helpful to know a few terms related to feet and shoes no matter what your choice of exercise. Pronation describes the movement of the ankle. A neutral foot strike means that the heel and ball land evenly, with no rotation of the ankle.

Make a regular investment in your athletic footwear and keep your shoes up to the task. Myths and Pitfalls of Strength Training 23 • Drink plenty of water before, during, and after exercise. • Listen to your body and take a break from exercise if you need one. In addition, always visit a health care provider if pain persists for more than 10 days, there is bleeding or severe bruising, you suspect a sprain or a broken bone, dizziness or light-headedness upon standing persists and seems unusual to you, or you experience any other symptom that seems unusual to your normal state of wellness.

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