You're just six weeks away from world-class strength, balance, and flexibility! Being strong and fit is the key to achieving the ultimate goal of oneness with your horse. Now, with The Rider's Fitness Program, you can practice skills at home or in the gym that will bring you closer to this goal when you're in the saddle. This unique, six-week workout routine is designed specifically for equestrians. Each exercise will help you build the strength, endurance, and skills that will enhance your riding experience. Novice and weekend riders will appreciate the exercises designed to reduce aches and…mehr
You're just six weeks away from world-class strength, balance, and flexibility! Being strong and fit is the key to achieving the ultimate goal of oneness with your horse. Now, with The Rider's Fitness Program, you can practice skills at home or in the gym that will bring you closer to this goal when you're in the saddle. This unique, six-week workout routine is designed specifically for equestrians. Each exercise will help you build the strength, endurance, and skills that will enhance your riding experience. Novice and weekend riders will appreciate the exercises designed to reduce aches and pains and prevent injuries. Returning riders will find that these workouts refresh their muscles' memory until they are up to speed again. And experts will discover new ways to hone their skills off the horse. No matter where you stand on the riding spectrum, The Rider's Fitness Program will help you get in shape-physically, mentally, and emotionally.Hinweis: Dieser Artikel kann nur an eine deutsche Lieferadresse ausgeliefert werden.
Dianna Robin Dennis is a full-time equestrian writer and lifelong rider. She has written for many equestrian magazines in the United States and abroad, including The Chronicle of the Horse and Equestrian (Horse Show) magazine. John J. McCully is a certified fitness professional and personal trainer. He co-founded Equestrian Fitness Company, which tailors fitness programs for individual riders. A specialist in sports development and rehabilitation, Dr. Paul M. Juris has served as Kinesiologist Research Coordinator at Beth Israel Medical Center in New York City and as a consultant to numerous professional athletes and sports teams in the United States.
Inhaltsangabe
Foreword Introduction: The Program Chapter 1: Warming Up and Stretching Lower-Leg Stretch Standing Quad Stretch Hamstring Stretch 1 Hamstring Stretch 2 Hips and Buttocks Stretch 1 Hips and Buttocks Stretch 2 Hip Extension Prone Lower-Back Stretch Posture Stretch Neck and Shoulder Stretch Shoulder Shrugs Prone External Rotation with Elastic Resistance Internation Rotation with Elastic Resistance Lower Trapezius Extension with Elastic Resistance Flexion with Elastic Resistance Chapter 2: Balance Reciprocal Dumbbell Press Incline Dumbbell Press with Feet Up Cable Row in Half-Seat on a Half-Round Half-Seat Cable Row with Two Tilt Boards Single-Leg Bent-Over Dumbbell Row on Tilt Board Upright Row on One Leg Horse-Width Squat on Half-Round Unilateral Squat Circle Hop Standing Hip Extension Cable Pull-Through with One-Leg Stance Chapter 3: Lower Body Squat Squat at Horse Width Squat at Horse Width with Lateral Shift Timed Wall Squat with Physioball and Pulsing Motion Leg Press at Horse Width Step Up Anterio-Lateral Step Up Lateral Step Up Lunge Crossover Lunge Forward Leg Swing Standing Hip Extension with External Rotation Hip Abduction Hip Adduction Straight-Knee Dead Lift Bent-Knee Dead Lift Leg Extension Seated Leg Curl Standing Heel Raise at Horse Width with Angulation Seated Heel Raise at Horse Width with Angulation Seated Heel Raise at Horse Width Half-Seat Raise Chapter 4: Pelvic Tilt Hanging Knee Raise Incline Board Reverse Curl Reciprocal Hanging Knee Raise Counter Rotation Trunk Curl with Rotation on a Physioball Trunk Curl with Alternate Knee Raise on a Physioball Alternate Leg Lowering on an Incline Board Dynamic Pelvic Control Pelvic Clock Seated Physioball Hula Seated Physioball Back and Forth Physioball Scale Trunk Extension with Rotation on Physioball Chapter 5: Posture Shoulder Rotation with Physioball Seated Dumbbell Front Raise on Physioball Seated Row on Physioball Timed Wall Squat with Trunk Rotation Russian Twist with Medicine Ball Side Plank Side Plank with DynaDisc Side Bending on a Half-Round Trunk Extension Trunk Extension with Rotation Medicine Ball Swing Combo Squat with Low-to-High Pull Quadruped Trunk Extension Prone Trunk Extension on Physioball with Shoulder Extension Self-Mobilization with Physioball and Foam Roller Chapter 6: Upper Body Bench Press Close-Grip Bench Press Close-Grip Bench Press Feet Up Medicine Ball Push-Up Walkover Push-Up Reverse-Grip Pull-Down Dips Straight-Arm Pull-Down Standing Row Half-Seat Position Seated Row Prone Grip Bent-Over Row Bent-Over Transverse Row Incline Dumbbell Row Upright Row Glossary Resources Index Acknowledgments
Foreword Introduction: The Program Chapter 1: Warming Up and Stretching Lower-Leg Stretch Standing Quad Stretch Hamstring Stretch 1 Hamstring Stretch 2 Hips and Buttocks Stretch 1 Hips and Buttocks Stretch 2 Hip Extension Prone Lower-Back Stretch Posture Stretch Neck and Shoulder Stretch Shoulder Shrugs Prone External Rotation with Elastic Resistance Internation Rotation with Elastic Resistance Lower Trapezius Extension with Elastic Resistance Flexion with Elastic Resistance Chapter 2: Balance Reciprocal Dumbbell Press Incline Dumbbell Press with Feet Up Cable Row in Half-Seat on a Half-Round Half-Seat Cable Row with Two Tilt Boards Single-Leg Bent-Over Dumbbell Row on Tilt Board Upright Row on One Leg Horse-Width Squat on Half-Round Unilateral Squat Circle Hop Standing Hip Extension Cable Pull-Through with One-Leg Stance Chapter 3: Lower Body Squat Squat at Horse Width Squat at Horse Width with Lateral Shift Timed Wall Squat with Physioball and Pulsing Motion Leg Press at Horse Width Step Up Anterio-Lateral Step Up Lateral Step Up Lunge Crossover Lunge Forward Leg Swing Standing Hip Extension with External Rotation Hip Abduction Hip Adduction Straight-Knee Dead Lift Bent-Knee Dead Lift Leg Extension Seated Leg Curl Standing Heel Raise at Horse Width with Angulation Seated Heel Raise at Horse Width with Angulation Seated Heel Raise at Horse Width Half-Seat Raise Chapter 4: Pelvic Tilt Hanging Knee Raise Incline Board Reverse Curl Reciprocal Hanging Knee Raise Counter Rotation Trunk Curl with Rotation on a Physioball Trunk Curl with Alternate Knee Raise on a Physioball Alternate Leg Lowering on an Incline Board Dynamic Pelvic Control Pelvic Clock Seated Physioball Hula Seated Physioball Back and Forth Physioball Scale Trunk Extension with Rotation on Physioball Chapter 5: Posture Shoulder Rotation with Physioball Seated Dumbbell Front Raise on Physioball Seated Row on Physioball Timed Wall Squat with Trunk Rotation Russian Twist with Medicine Ball Side Plank Side Plank with DynaDisc Side Bending on a Half-Round Trunk Extension Trunk Extension with Rotation Medicine Ball Swing Combo Squat with Low-to-High Pull Quadruped Trunk Extension Prone Trunk Extension on Physioball with Shoulder Extension Self-Mobilization with Physioball and Foam Roller Chapter 6: Upper Body Bench Press Close-Grip Bench Press Close-Grip Bench Press Feet Up Medicine Ball Push-Up Walkover Push-Up Reverse-Grip Pull-Down Dips Straight-Arm Pull-Down Standing Row Half-Seat Position Seated Row Prone Grip Bent-Over Row Bent-Over Transverse Row Incline Dumbbell Row Upright Row Glossary Resources Index Acknowledgments
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