The pop-up gym : how to keep fit wherever you are /
Jon Denoris.
Bok Engelsk 2014 · Electronic books.
| Omfang | 1 online resource (178 p.)
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| Opplysninger | Description based upon print version of record.. - Cover; Title; Copyright; Contents; Foreword; Introduction Get fit for life, for free, forever!; Chapter 1 The 15 benefits of the Pop-up Gym; What Pop-up Gym will do for you; 1. YOU'LL LOOK LEANER, AND MAYBE EVEN A LITTLE YOUNGER!; 2. YOU'LL RAISE YOUR METABOLIC RATE; 3. YOU'LL STRENGTHEN YOUR BONES AND JOINTS; 4. YOU WILL FIND IT EASIER TO MAINTAIN A HEALTHY WEIGHT; 5. YOU'LL BE BETTER ABLE TO CONTROL BLOOD SUGAR LEVELS; 6. YOU'LL HAVE A HEALTHIER HEART; 7. YOU'LL DEVELOP GREATER INNER STRENGTH, AND FEEL BETTER IN YOUR WHOLE SELF; 8. YOU'LL HAVE MORE ENERGY; Lifestyle benefits. - 17. Rotational step-up. - 6. BUTT AND GLUTEAL FASCIAL RELEASE USING A TENNIS BALL7. PECTORAL FASCIAL RELEASE USING A TENNIS BALL OR GOLF BALL; 8. IT BAND FASCIAL RELEASE USING A GRID ROLLER; 9. PIRIFORMIS/BUTT STRETCH; 10. MEDICINE BALL CHOP AND LIFT; Chapter 7 The exercises: 55 ways to total fitness; 1. Abdominal bracing; 2. Internal hip rotation; 3. Backpack clean; 4. Bent over row; 5. Bodyweight squat; 6. Boxing; 7. Burpees; 8. Chain gang; 9. External hip rotation; 10. Dan John's goblet squat; 11. Heel to butt; 12. High knee drill; 13. Hip aeroplane; 14. Jumping Jack; 15. Reverse step-up; 16. Lateral lunge. - 9. YOU'LL INCREASE YOUR CAPACITY TO TOLERATE STRESS10. YOU'LL SHARPEN YOUR MENTAL PROCESSES; 11. THESE ROUTINES WILL HELP TO LIFT YOUR MOOD; 12. YOU'LL IMPROVE YOUR 'EXECUTIVE FUNCTIONING'; 13. YOU'LL IMPROVE THE QUALITY OF YOUR SLEEP; 14. YOU'LL BOOST YOUR IMMUNE SYSTEM; 15. YOU'LL ENHANCE AND LENGTHEN YOUR LIFE; Chapter 2 Removing the barriers to exercising; No more excuses; 1. I HAVE SO LITTLE TIME; 2. I'M TOO TIRED WHEN I COME HOME FROM WORK; 3. I'M TOO OLD FOR EXERCISE NOW; 4. I'M TOO BUSY WITH MY FAMILY; 5. I'M TOO STRESSED; 6. I'M JUST TOO UNFIT TO FACE EXERCISE. - Chapter 3 Fitting exercise into your lifestyleMaking exercise a priority; WORK THROUGH THE EXERCISE PROGRAMME STEP-BY-STEP; LISTEN TO YOUR BODY; BUILDING RESILIENCE TO STRESS; THE IMPORTANCE OF RECOVERY; Chapter 4 Setting benchmarks; Measure your progress; HALF WAIST TO HEIGHT RATIO; THE ELEVATOR TEST; THE PLANK TEST; Other tests that may be useful; BODY WEIGHT; RESTING HEART RATE (RHR); CIRCUMFERENCE MEASUREMENTS; SAFETY; WARMING UP IS ESSENTIAL; HOW HARD SHOULD YOU BE WORKING?; Rate of perceived exertion (RPE); PERSIST AND YOU WILL BE AMAZED BY YOUR RESULTS. - Chapter 5 Getting and staying motivatedMotivate yourself; 1. HABITS; 2. THE 10 POWER COACHING QUESTIONS; 3. FIVE POP-UP 'HABITS' YOU CAN IMPLEMENT STRAIGHT AWAY; 4. WILL POWER; POP-UP PROMISES; Your weekly promises; Chapter 6 Getting and staying supple; Introduction; Different types of stretches; TO STRETCH OR NOT TOO STRETCH?; STATIC STRETCHING; ACTIVE STRETCHING; DYNAMIC STRETCHING; FASCIAL RELEASE; TRIGGER POINTS; 10 ways to stay supple; 1. STEP AND TWIST; 2. CHILD'S POSE; 3. HAMSTRINGS; 4. LOWER LIMBS/CALVES; 5. PLANTAR FASCIA RELEASE USING A TENNIS/GOLF BALL. - Fitness trainer to a host of busy people including actors, TV presenters and politicians, Jon Denoris has created a series of exercises and routines, most of which can be carried out almost anywhere: in the home, at work or outdoors. Hardly any of them require any equipment. Dumbbells and a medicine ball will come in useful for a few of the exercises, and also a stability ball, but that is all. So the exercises can even be done on holiday and can be adapted to work with stand-in equipment. Hence the title The Pop-up Gym: a fitness programme you can take with you wherever you go. An easy-to-use
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| ISBN | 1-4081-9633-6
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