- 规格参数
- 产品介绍
- 商品评价
- 包装清单
- 售后服务
- 常见问题
本书从实战出发,介绍锻炼各项身体素质的方法、精准训练和放松各个肌肉部位的动作及手段、走步健身、个人健身计划的制订、运动与饮食的建议和一些运动常识等。适合作为大众锻炼、健身爱好者、业余和专业运动的训练参考。
目 录
第一章 健身与训练常识···························································· 001
第二章 运动训练······································································ 013
第一节 身体素质分类···························································· 013
第二节 素质训练原则和方法·················································· 016
第三节 辅助训练手段···························································· 032
第三章 增肌和减脂··································································· 033
第一节 增 肌······································································ 033
第二节 减脂(减肥)···························································· 035
第三节 增重(增胖)···························································· 042
第四章 走步健身······································································ 044
第五章 肌肉部位锻炼动作························································· 057
第一节 躯干部位·································································· 057
第二节 上肢和肩带部位························································ 124
第三节 下肢带(盆带)和腿部··············································· 177
第四节 肌肉用力分析列举····················································· 220
第六章 放 松························ 234
第一节 自我放松·································································· 234
第二节 按摩放松·································································· 239
第三节 伸展练习·································································· 247
第四节 意念放松·································································· 267
第七章 制订个人健身计划························································· 272
第八章 运动与饮食营养···························································· 279
参考文献······························· 283
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