^{7.          Weight Training}

¹²⁷

^7.1.

^introduction

¹²⁷

^7.2.

^{Strengthening Elbow flexors}

¹²⁷

^7.2.1.

^{Applied anatomy of elbow}

¹²⁷

^7.2.2.

^{Brachial muscle}

¹²⁸

^7.2.2.1.

^{Barbell curls}

¹²⁸

^7.2.2.2.

^{One-hand cable curls}

¹²⁹

^7.2.2.3.

^{Dumbbell concentration curls}

¹²⁹

^7.2.2.4.

^{Cable curls}

¹²⁹

^7.2.3.

^{Biceps brachii muscle}

¹³⁰

^7.2.3.1.

^{Reverse barbell curls}

¹³⁰

^7.2.3.2.

^{One-hand dumbbell curls}

¹³¹

^7.2.3.3.

^{Hammer dumbbell curls}

¹³¹

^7.2.4.

^{Brachioradialis muscle}

¹³¹

^7.2.5.

^{Wrist and finger extensors}

¹³²

^7.2.5.1.

^{Reverse wrist curls}

¹³²

^7.2.6.

^{Wrist and finger flexors}

¹³²

^7.2.6.1

^{Wrist curls}

¹³³

^7.3.

^{Strengthening Elbow EXTENSORS}

¹³³

^7.3.1

^{Applied Anatomy}

¹³³

^7.3.2.

^{Elbow extension exercises}

¹³⁴

^7.3.2.1.

^{Upright elbow extension}

¹³⁴

^7.3.2.2.

^{One-hand dumbbell elbow extension}

¹³⁴

^7.3.2.3.

^{Cable pushdown}

¹³⁵

^7.3.2.4.

^{Forearm kickback}

¹³⁵

^7.3.2.5.

^{Triceps dips}

¹³⁶

^7.4.

^{Strengthening the SHOULDERS}

¹³⁶

^7.4.1.

^{Applied anatomy}

¹³⁶

^7.4.2.

^{Shoulder elevation}

¹³⁷

^7.4.2.1.

^{Shoulder shrugging}

¹³⁷

^7.4.2.2.

^{One-hand dumbbell side bends}

¹³⁸

^7.4.3.

^{Shoulder external rotation}

¹³⁸

^7.4.3.1.

^{One-hand dumbbell rows}

¹³⁹

^7.4.3.2.

^{Bent-over lateral arm raises}

¹³⁹

^7.4.3.3.

^{Bent-over rows}

¹³⁹

^7.4.3.4.

^{T-bar bent-over row}

¹⁴⁰

^7.4.3.5.

^{Seated cable rows}

¹⁴⁰

^7.4.4.

^{Shoulder internal rotation}

¹⁴¹

^7.4.4.1.

^{Barbell shoulder press}

¹⁴¹

^7.4.4.2.

^{Seated shoulder press}

¹⁴²

^7.4.4.3.

^{One-hand shoulder dumbbell press}

¹⁴²

^7.4.4.4.

^{Dumbbell front raises}

¹⁴³

^7.4.4.5.

^{Cable front raises}

¹⁴³

^7.4.4.6.

^{Dumbbell flyes}

¹⁴⁴

^7.4.4.7.

^{Incline dumbbell flyes}

¹⁴⁵

^7.4.4.8.

^{Inclined dumbbell press}

¹⁴⁵

^7.4.4.9.

^{Cable flyes}

¹⁴⁵

^7.4.4.10.

^{Deck flyes}

¹⁴⁵

^7.4.4.11.

^Pullover

¹⁴⁶

^7.4.4.12.

^{Bench press}

¹⁴⁶

^7.4.4.13.

^{Inclined bench press}

¹⁴⁷

^7.4.4.14.

^Push-ups

¹⁴⁸

^7.4.4.15.

^{Parallel bar dip}

¹⁴⁸

^7.4.5.

^{Shoulder adduction and extension}

¹⁴⁹

^7.4.5.1.

^Chin-ups

¹⁴⁹

^7.4.5.2.

^{Cable Pulldown}

¹⁵⁰

^7.4.6.

^{Shoulder Abduction}

¹⁵⁰

^7.4.6.1.

^{Lateral arm raises}

¹⁵¹

^7.4.6.2.

^{Lateral deck raises}

¹⁵¹

^7.4.6.3.

^{Upright barbell arm rows}

¹⁵²

^7.4.7.

^{Shoulder extension}

¹⁵²

^7.4.8.

^{Shoulder flexion}

¹⁵²

^7.5. 

^{Strengthening the hips}

¹⁵²

^7.5.1.

^{Hip extension}

¹⁵³

^7.5.1.1.

^{One-legged hip extension}

¹⁵³

^7.5.1.2.

^{Goodmorning back extension}

¹⁵⁴

^7.5.1.3.

^{Horizontal back extension}

¹⁵⁴

^7.5.1.4.

^{Dumbbell Squat}

¹⁵⁴

^7.5.1.5.

 ^{Inclined leg press}

¹⁵⁵

^7.5.1.6.

^Deadlift

¹⁵⁵

^7.5.1.7.

^{Back squat}

¹⁵⁶

^7.5.1.8.

^{Front squat}

¹⁵⁶

^7.5.2.

^{Hip flexion}

¹⁵⁷

^7.5.2.1.

^{Horizontal leg raises}

¹⁵⁷

^7.5.2.2.

^{Ladder vertical leg raises}

¹⁵⁷

^7.5.2.3.

^{Parallel bar vertical leg raises}

¹⁵⁷

^7.5.2.4.

^{Inclined Sit-ups}

¹⁵⁸

^7.5.2.5.

^{Vertical Sit-ups}

¹⁵⁸

^7.5.3.

^{Hip Adduction}

¹⁵⁸

^7.5.3.1.

^{Cable and machine hip adduction}

¹⁵⁹

^7.5.4.

^{Hip Abduction}

¹⁵⁹

^7.5.4.1.

^{Floor and machine hip abduction}

¹⁵⁹

^7.6.

^{Strengthening the knees}

¹⁵⁹

^7.6.1.

^{Knee extension}

¹⁶⁰

^7.6.1.1.

^{Back squat}

¹⁶⁰

^7.6.1.2.

^{Front squat}

¹⁶⁰

^7.6.1.3.

^{One leg stepping on a block with weights}

¹⁶⁰

^7.6.1.4.

^Deadlift

¹⁶⁰

^7.6.1.5.

^{The Clean and Snatch}

¹⁶⁰

^7.6.1.6.

^{Seated knee extension}

¹⁶¹

^7.6.2.

^{Knee flexion}

¹⁶¹

^7.6.2.1.

^{Leg curl}

¹⁶¹

^7.7.

^{Strengthening the ankle}

¹⁶¹

^7.7.1.

^{Ankle flexion (dorsal flexion)}

¹⁶²

^7.7.2.

^{Ankle extension (plantar flexion)}

¹⁶²

^7.8.

^{Strengthening the abdominal muscles}

¹⁶²

^7.8.1. 

^{Floor abdominal crunches}

¹⁶³

^7.8.1.2. 

^{Oblique bends}

¹⁶³

^7.8.1.3. 

^{Trunk rotation}