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Highly effective exercises for building muscle and strength The ultimate strength training! Gymnastic rings are the ideal piece of equipment for long-term muscle building that is gentle on the joints. The instability of the rings not only strengthens your muscles but also improves your coordination, making the workout an effective full-body workout. With push-ups, pull-ups, squats and other movements on the rings, you can train your strength in a variety of ways and get your body into shape in a targeted manner. Each of the more than 30 exercises is demonstrated in three variations, making it easy to get started and allowing you to increase the level of difficulty. The exercises primarily utilise your own body weight, though advanced users can use additional weights to boost their performance. Training plans provide ideas for putting together varied workouts. Whether you’re a beginner or a pro – ring training offers a new challenge for everyone! About the author Mike Gillette Both professionally and personally, Mike Gillette has dedicated his life to strength training. Among other things, he has served in the army, in police special forces and as a bodyguard. He also runs workshops and coaches martial artists and top athletes. Some of his notable achievements have been included in the Guinness World Records and Ripley’s Believe It or Not. On his blog, www.MikeGillette.com, he provides valuable information and inspiration for anyone interested in strength training.Damaged copies In Germany, books are subject to statutory fixed book prices. Exceptions to this are so-called ‘damaged copies’, for which the fixed price rule has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Tracy Anderson achieves what most women dream of: she transforms her celebrity clients into slender catwalk beauties in no time at all, makes a postnatal tummy disappear within a few weeks of giving birth, and keeps female musicians fit for their tour performances over the course of months. In her 30-day programme, Tracy reveals for the first time the knowledge she has gathered from ten years of personal training with the world’s top female stars. Her workouts are tailored to women, as she deliberately targets the smaller muscles and muscle groups to give the body a slimmer, more delicate appearance – rather than a muscular, athletic build. With the accompanying nutrition plan, it’s easy to lose excess body fat and get into shape. Anyone who sticks with it for 30 days will be delighted! About the authors Tracy Anderson first made a name for herself as Madonna’s fitness trainer, accompanying her on an 18-month tour around the world. But her clientele also includes Gwyneth Paltrow, Jennifer Aniston, Shakira, Courteney Cox and Kate Hudson. The former dancer’s workouts specifically strengthen and tone the smaller muscles, thereby creating a graceful appearance. Second-hand copies Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed-price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

The mini band – although it has been around for a long time – is increasingly finding its way into various areas of training, from strength training and functional training right through to physiotherapy and rehabilitation. Even the German national football team trains with them. The band is small and lightweight, making it possible to train with it anywhere and at any time. It is available in various strengths, so the training resistance can be easily adjusted. Mini bands are therefore very well suited to all age groups and exercisers, from beginners to advanced users.This first book on training with the mini band offers 116 illustrated exercises of varying intensity levels for all body parts and target groups, including mobilisation, endurance and stretching exercises. It also includes illustrated training plans for different training focuses, sports and rehabilitation purposes.Read an extractMarcel Dolla multiple bestselling author, studied Fitness Economics (BA) and completed his Master’s degree in Health Management and Prevention, specialising in sports psychology and stress management. He has also completed numerous further training courses in the fields of sport and fitness. He is the founder and owner of YOU Personal Training in Offenburg. As a personal trainer, he supports his clients with everything from medical to performance-oriented training. Companies also rely on his expertise as part of their workplace health management programmes. As an instructor, he has already passed on his knowledge to numerous trainers and therapists.Damaged copies Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

This book is a damaged copy. Bodybuilding is no longer a niche sport. Professional bodybuilders are social media stars, and more and more fitness enthusiasts are taking an interest in it. Nevertheless, there is often uncertainty about how to prepare properly for competitions. What are the judging criteria and rules? How do you practise posing? How does a competition diet work? Bodybuilders Peter J. Fitschen and Cliff Wilson have, as coaches, helped countless athletes achieve success on stage. In their book, they share their many years of experience and explain in detail everything that beginners and advanced athletes need to know for optimal competition preparation. Read an extract | Table of contents Peter J. Fitschen holds a PhD in nutritional science and biology. He has been competing in bodybuilding competitions since 2004, and as a professional athlete since 2012. He also coaches numerous bodybuilders. Cliff Wilson is a professional bodybuilder and one of the most successful coaches in the sport. He has coached over a hundred professional athletes, including nine world champions. He also writes for fitness magazines and websites and gives talks worldwide.

If you, too, are one of the millions of people who suffer from chronic pain and for whom conventional medicine has not helped, myofascial release may be the answer. Treating hardened connective tissue has a balancing effect on the whole body. Amanda Oswald, one of the leading experts in the field of myofascial release, offers you a holistic approach to self-treatment. She addresses the causes of pain, explains the crucial role of fascia and shows you how to train it. With effective self-help measures, you can thus alleviate your symptoms – whether it’s neck, abdominal or jaw pain, migraines, fibromyalgia or tinnitus, runner’s knee, whiplash or chronic fatigue syndrome. The simple stretching exercises and self-massages stimulate the fasciae, thereby improving mobility, relieving pressure on the joints, correcting poor posture and permanently eliminating pain.Read an extractAmanda Oswaldis a sports massage therapist and one of the leading experts in the field of myofascial release. She is a member of the International Fascia Research Society and regularly gives presentations at international symposia. Alongside her work in her practice, which specialises in treating chronic pain using myofascial release, she runs fascia workshops where she teaches self-treatment methods to those affected.Damaged copiesBooks in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

This book is a damaged copy. Over eleven million people in Germany are members of a gym. However, due to a lack of guidance, beginners in particular often feel uncertain; there is a risk of injury and progress is slow to materialise. In this standard reference work, Thomas R. Baechle and Roger W. Earle explain how to build muscle and increase strength correctly and effectively. Step by step, they teach the basics of training with free weights and on machines, the correct execution of exercises, and how to create personalised training plans. Their well-founded and structured approach enables everyone to undertake successful and injury-free strength training. Read an extract | Table of contents | Thomas R. Baechle is a co-founder of the National Strength and Conditioning Association, where he developed the certified training programme for fitness trainers, sports scientists and athletic trainers. He taught for many years as a professor of sports science at Creighton University and has written 17 books on strength training, which have been translated into ten languages.Roger W. Earle has been a personal trainer and athletic coach for elite athletes for over 30 years. He shares his knowledge through lectures and training courses on topics including training motivation, weight management and personalised training plans. He has co-authored ten books.

Strong back and core muscles stabilise the body during rotational movements of the arms and legs and are essential for moving through life with ease and without pain.  On these DVDs, Mark Lauren guides you, repetition by repetition, through two full-body workouts that build strength, burn fat and improve mobility in the feet, hips and shoulders. Perform the two workouts alternately six days a week, or use them specifically for active recovery between more intense training sessions. You will learn to move with grace, coordination and harmony, whilst releasing tension – so that you can always perform to your full potential. Mark Lauren is a certified fitness instructor with the US military and, in this role, has prepared over 700 elite soldiers for their deployment on Special Operations missions. He is constantly on the move and lives wherever he is needed as a trainer and instructor. In his spare time, he trains in triathlon and Muay Thai. He competes at a professional level in Muay Thai. His book *Fit ohne Geräte* was one of the best-selling German fitness books in 2011. Damaged copies: Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed-price system has been officially waived. These are books with minor damage sustained during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.