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28天练出维密天使的身材

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维密天使健身计划大公开

无器械无负重没有瓶颈期炫酷的运动

维秘天使御用教练倾力为你打造28天在家锻炼计划,除了一根跳绳,无需任何器械,让你实现维秘天使紧致、线条、力量感十足的身材。

超模利马,产后5周,耀眼回归维密T台作序推荐

Content Description

对一些时尚粉丝来说,每年年底令人血脉贲张的,不是感恩节之后黑色星期五的疯狂打折,也不是圣诞和新年的各种聚会,而是一年一度的“维多利亚的秘密”大秀,这是全世界美好的肉体济济一堂的时刻,也是无数正在健身塑形的女生对着屏幕默默鼓励自己的时刻。但是,如果你依然认为天使超模们是靠节食瘦出曲线的,就太天真了,除了平时控制饮食,运动、力量训练更是必不可少,只靠节食吃菜叶子是无法拥有流畅的肌肉线条。

前世界中量级拳手王、维秘天使御用教练小迈克?奥拉吉德正在把拳击、力量训练和跳绳融合在了一起,每一个小时这样的运动可以燃烧掉1000卡路里的热量。WOW,你相信吗?!明星的私人健身教练倾力为你打造28天在家锻炼计划,除了一根跳绳,无需任何机械,让你实现维秘天使紧致、线条感、力量感十足的身材。

减肥、塑性、减压,只要28天,永不反弹!

Author Description

【美】小迈克尔·奥拉吉德(Michael Olajide,Jr.),世界前拳击冠军,维秘天使御用教练,拳击健身教父

奥拉吉德出生在英国利物浦,18岁时,奥拉吉德开始了职业拳击生涯。奥拉吉德因其出奇的脚步移动、出拳速度和顺畅头部摆动技术而被戏称作“绸缎”。奥拉吉德的职业战绩为28胜4负,其中有20场胜利为KO方式获得,他总共获得四次拳王头衔,并成为世界中量级拳手排名的头号拳手。当然,奥拉吉德也为自己的拳击荣耀付出了代价,他的右眼因比赛中受伤而失明,1991年从拳台上退役。

凭借自己在拳台上的灵活移动技术再结合一些独创的锻炼手段如有氧拳击、跳绳, 奥拉吉德在纽约创立了有氧空间高能健身中心。客户包括:好莱坞休?杰克曼(Hugh Jackman)、乔什?哈奈特(Josh Hartnett)、马克?沃尔伯格(Mark Wahlberg),维密超模阿德里亚娜?利马(Adriana Lima)、杜晨?科洛斯(Doutzen Kroes)、香奈儿?伊曼(Chanel Iman)……

他还在一些好莱坞电影中担任顾问,其中包括《黑色大丽花》《拳王阿里》……他还经常应邀参加包括CBS、ABC、中速PN、FOX在内的一些电视广播网和有线电视频道的特别节目。

Catalogue

第一章 为什么维密天使都信任“Sleekify”健身计划

超模好身材都是努力锻炼的结果 | 8

为什么其他锻炼方法不管用 | 20

锻炼之谜:弥补有氧运动和抗阻力训练不能塑造的部位 | 21

“Sleekify”健身计划:效果立竿见影,没有瓶颈期 | 22

按照计划进行,成效立竿见影 | 23

平衡锻炼到所有肌肉 | 23

......

第二章 你的身体——锻炼利器

“Sleekify”健身,28 天效果就不可思议! | 30

为什么是28 天的系统训练计划 | 30

计划很重要,每个动作的顺序都是精心设计 | 33

“Sleekify”健身的装备 | 34

......

第三章 你的饮食——营养利器

问问自己为什么吃 | 72

选择天然食品,对加工食品说“No | 73

定时用餐,少量多餐 | 74

......

第四章 你的思想——精神利器

我就是你的“场外指导” | 82

寻找你自己的锻炼动机 | 82

探知你的肌肉IQ | 83

跳出自己的“舒适区”,才会有满意身材 | 83

......

第五章 “Sleekify28 天健身计划之第一周

运动前热身:用拉伸唤醒你的身体 | 90

前臂——二头肌拉伸 | 91

左右侧倾 | 92

后仰前屈 | 94

下蹲拉伸 | 96

......

第六章 “Sleekify28 天健身计划之第二周

第8 10

维密天使私人订制训练单元C | 144

进阶动作13:体侧跳绳 | 148

进阶动作14:慢速拖脚走 | 152

......

第七章 “Sleekify28 天健身计划之第三周

第15 17

维密天使私人订制训练单元E | 166

进阶动作18:拳手式跳绳 | 169

第八章 “Sleekify28 天健身计划之第四周

方案变化及其原因

第22 24

维密天使私人订制训练单元G | 191

进阶动作25:飞行下蹲(四级——单腿交换) | 198

进阶动作26:脚踝碰转武士下蹲 | 200

第九章 | 28 天之后如何保持

致谢

Book Abstract

平衡锻炼到所有肌肉

1991 年,我成为了一名健身专家,从那以后我从未离开过健身教学哪怕一天。我从未觉得教人健身很烦,我非常喜欢这个过程!同时,得益于“Sleekify”健身计划,我的身体一直非常均匀而平衡,即使有时每天多达六节课,我也从不担心身体会崩溃。

大多数人想到拳击,都会把其与“受伤”联系在一起。诚然,如果你参加擂台赛,或使用方法不正确的“高仿”拳击进行练习,那么受伤的确会是个现实问题。但“Sleekify”健身计划是一个非负重的训练,会惠及你前前后后的所有肌肉,训练均衡,能防止你拉伤肌肉,或避免身体某个部位锻炼过度——这种肌肉平衡恰能使你免受不必要的伤害,而且无需专门的腹肌训练,就能呈现完美腹部线条。

你想练出腹肌吗?腹肌不明显,是因为仰卧起坐做得还不够吗?实际上,是皮肤和腹肌之间的脂肪和体液决定着你的六块肌线条能不能显现出来。“Sleekify”健身计划中没有单独的腹肌训练,理由就是——没有必要!大多数拳击手之所以拥有令人难以置信的完美上腹部线条,是因为他们为比赛所准备的技术,无论在力量、速度还是平衡方面,都源于身体的核心——腹部。条条大路通核心,所以条条大路都行得通。

在“Sleekify”健身计划中,你只要有意识地在每次挥拳、跳绳和抗阻力运动中屈伸腹肌,使腹部始终参与到运动中,就能使腹肌百分百地得到锻炼。这种方法的节奏既高效又让人印象深刻,还能燃烧脂肪,显露出更光滑紧致、更轮廓分明的上腹部线条,增强并塑造你的腹部。

没有瓶颈期的锻炼方式

身体就像一台完美的机器,被设计得在各种压力下都能完美运行。如果你日复一日进行相同的训练,你的肌肉很快就会找到更简便的方法来处理你的训练动作,让你更省力,消耗的热量也更少——这就是为什么大多数一般的锻炼方式会遭遇“瓶颈期”的原因。也就是说,即使你坚持一周接一周地锻炼,结果也不会太让人兴奋,锻炼成果会在某个地方停滞不前。

你别无选择,只能用些新的方法来“震惊”你的肌肉,比如增加锻炼的时长或强度,或是增加抗阻力训练的重量。但找到合适的新方法需要相当的创意和运动常识,而你可能还不具备这些。更麻烦的是,你还需要时刻警惕是否该调整锻炼方式,但因为我们大多数人都不是专业的人体运动学家,所以,很多管用的运动最终会不再管用。

使用“Sleekify”健身计划能让你远离瓶颈期,因为你永远不能完美地达到设计中的身体掌控——有史以来所有伟大的拳击手也是如此。可能在这项运动的某些方面有人表现出色,但没有人会在方方面面独领风骚。从著名的拳击手杰克·约翰逊到弗洛伊德·梅威瑟,还没有一位真正精通拳击方方面面的人物出现。但这正是拳击运动如此迷人,引发人们不停地去探索的原因。

通过耐心、重复和坚持不懈地锻炼,虽然你永远都不会精通“Sleekify”健身计划,但你总是会获得你想要的成功,无论你间隔多久用一次这个健身计划。

……

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