Animal Athletics (eBook)

Bodyweight training with Animal Moves based on nature's model

Fabian Allmacher, Eva Foraita (Autoren)

eBook Download: PDF

2017 | 1. Auflage
176 Seiten
Riva Verlag
978-3-7453-0096-3 (ISBN)

Infos

Highly effective functional training - anywhere and at any time! Animals are born athletes. The massive force of a bear, the running speed of a cheetah or the enormous mobility of a wildcat astonishes us again and again. Animal Athletics is based on these natural, intuitive movement patterns. It allows you to achieve maximum training results and regain your natural motion intelligence without any equipment - just with your body, a little space around you and your 100% focus on yourself. Certified veterinarian, functional training expert and athletic coach Fabian Allmacher introduces the most important animal moves such as Eagle Wings, Lizard Crawl or Wildcat Push-up and gives numerous practical suggestions on how these can be combined into creative training programs and circuits. You can also call up selected moves and workouts via QR codes, allowing you to quickly and easily download them to your mobile phone. Whether for your own work, in group fitness or personal training, with Animal Athletics you will exceed your personal best and increase your fitness in terms of strength, endurance, speed and explosive strength without much additional effort.

Fabian Allmacher is a certified veterinarian, personal trainer (PT) and certified athlete's supervisor. He is using his comprehensive medical and training-scientific knowledge and experience in his daily work as PT and athletics trainer. He has been active as a gymnast and swimmer in competitive sport for more than 15 years and has been working as a trainer, lecturer and instructor for renowned institutions throughout Germany and internationally. As part of the bodyART® master trainer team, Fabian Allmacher has made a name for himself in holistic functional training and is actively involved in the further development of the successful concept. Further areas of expertise are mobility and bodyweight training. Eva Foraita has graduated in linguistic and literature science in German philology and French. She has been working in the field of marketing communication for more than 15 years and, as a freelance copywriter and author, she accompanies well-known national and international brands. Her portfolio includes projects in the sports, fitness and leisure sector.

Inhalt

Preface by Dr. Gary Gray 9
Preamble 11
Chapter 1: Natural movement intelligence or why gorillas and lions don’t need a gym 13
Training plans directly fromnature 14
Animal Athletics evoke ourcapabilities 14
Chapter 2: The basics 16
Ground-based movement 17
Holistic approach instead ofisolated skills 17
Back on all fours 18
Become a mobility beast 19
The economy of movement 22
Tracking down nature with barefoot training 23
Focus instead of distraction 24
Breathe like a crocodile 24
Specific training advantages 25
Chapter 3: Background knowledge 28
Biomechanics and performance in animals and humans 28
The fastest hunter ashore 28
The best long jumper 30
An imposing muscleman 30
Human as model for success 31
Our hands, unique precision tools 32
Our brain, the central control organ 33
Evolution today 34
Chapter 4: Let's practice 35
Before training 35
Structure of an Animal Athletics workout 35
Warm-up 37
1. Point & Flex &
2. Air Walk 40
3. Rolling Pattern, hip flexed 41
4. Rolling pattern, hip extended 43
5. Horse & Cat
6. Rocking 46
7. Mermaid 48
8. Crossing 49
9. Sword drawer 52
Individual exercises 54
Animal Moves without change oflocation 56
1. Awakening Dog 56
2. Dog Crunch (+ Kick) 60
3. Dog Frontstep/Frontkick 62
4. Bug Roll 64
5. Bunny Hop 67
?6. Crab Flip 69
7. Crab Reach 71
8. Crab to Beast 72
?9. Dolphin Push-up 73
?10. Eagle Wings 75
?11. Lemur Dance 77
?12. Monkey’s Salute 78
?13. Scorpion Stretch 79
?14. Cassowary Kick 81
15. Turkish Scorpion 85
?16. Wildcat Push-up 88
Animal moves with change of location 91
1. Bear Walk 91
2. Beast Walk frontal 93
3. Beast Walk sagittal 95
4. Crab Walk 98
5. Duck Walk 100
6. Frog Jump 103
?7. Kangaroo Jump 105
8. Lizard Crawl 107
9. Monkey Move frontal 109
10. Monkey Move sagittal 112
Workout plans 114
1. Training plan for strength building 117
2. Training programs for metabolic training 120
3. Skill-based training programs 122
»Freestyle« Animal Moves 123
Animal Circuits 125
1. Happy Feet 127
2. Jungle Path 132
3. Sun salute of the animals 142
4. Evolutionary Walk 147
5. Boost My Beast! 153
6. Power Crawler 157
7. Scorpion Stitch 161
Are you ready for your own Animal Circuit? 171
Tips for regeneration 172
Closing remarks: The Beast within 174
Final thoughts about our inner drivers 174
About the authors 175

Produkt-Details

• Erscheint lt. Verlag: 23.10.2017
• Verlagsort: München
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport ► Fitness / Aerobic / Bodybuilding
• Schlagworte: Animal Moves • animals • Barefoot • BAX • Bodyweight Training • Circle • Coordination • endurance • exercise plan • Functional Training • Mobility • Natural Movement • Personal Trainer • Speed • speed strength • Strength • training plan • Workout
• ISBN-10: 3-7453-0096-3 / 3745300963
• ISBN-13: 978-3-7453-0096-3 / 9783745300963