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Animal Athletics Bodyweight training with Animal Moves based on nature's model

:	Fabian Allmacher, Eva Foraita
:	Animal Athletics Bodyweight training with Animal Moves based on nature's model
:	riva Verlag
:	9783745300963
:	1
:	CHF 11.70
:

:	Fitness, Aerobic, Bodybuilding, Gymnastik
:	English

:	176
:	Wasserzeichen
:	PC/MAC/eReader/Tablet
:	PDF

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.

	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	37
	1. Point	37
	39	37
	2. Air Walk	40
	3. Rolling Pattern, hip flexed	41
	4. Rolling pattern, hip extended	43
	5. Horse	43
	45	43
	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