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

By Irene Lewis-McCormick

Outlines a coaching routine designed in particular for girls and contains routines for every region of the physique in addition to urged exercise routine schedules.

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

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When you work the same muscles, tendons, and ligaments each time you exercise, you set yourself up for strength plateaus and a false sense of increased strength. Performing an exercise on a machine (open-chain exercise) and lifting something, like free weights, (closed-chain exercise) are significantly different. You may find that although your weights are increasing at the gym, you aren’t particularly stronger outside of the gym. For example, when you bend over to pick up a heavy box, you don’t have the opportunity to rest the nonworking parts of your body (as you do when using a machine, isolating all your force to the working muscles).

Try it—notice how as you exhale, your abdominal wall contracts and then acts to solidify the muscles of the core, which in turn helps to support the spine. Power lifters and other advanced strength trainers intentionally hold their breath during very heavy lifts to increase intra-abdominal pressure. I do not recommend that you hold your breath during strength training. Make sure you are breathing during your exercises, and try to use the breath to help you perform the lifts. Try to keep this rhythm throughout every set.

The following sections discuss both the pros and cons of a variety of resistance training equipment. Most important for increasing muscle strength and endurance is to increase resistance incrementally. These equipment suggestions will help you determine what equipment to use, when to use it, and how to use it, as well as direct you toward the pieces that will provide maximal training benefits based on your goals. Free Weights Free weight exercises, which include both dumbbell and barbell exercises, are characterized by a broad range of motion.

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