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Jingdong book

用5种杠铃动作极速发展身体实力：力量训练基础

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Jingdong book

用5种杠铃动作极速发展身体实力：力量训练基础

Name: 用5种杠铃动作极速发展身体实力：力量训练基础
Brand: Jingdong book
SKU: 3120035121
Price: 33.21 USD
Availability: OutOfStock

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Editer Recommend

这是一本帮助你重新认识健身和你的身体的专业杠铃书，这是一本经过了成千上万的健身者和专业运动员验证的书，这也是一本能够提供你所需的知识的书。

Content Description

这是一本介绍力量训练的经典书籍，确切地说，它是一本介绍杠铃训练方法的经典之作。《力量训练基础》只介绍了五种主要的杠铃训练动作——五种被认为*有用的杠铃动作，深蹲、推举、卧推、硬拉和力量翻。作者以科学的态度和精益求精的精神，把这五种基本动作和杠铃训练的体系以正确的方式讲解得淋漓尽致。自从2005年出版以来，《力量训练基础》成为了有关举重训练的畅销的书籍之一，获得了读者的高度认可。此外，健身领域的专家同样给予了这本书高度的评价。

Author Description

马克·瑞比托（Mark Rippetoe），1983 年毕业于美国中西州立大学，获得了地质学理学学士学位，并辅修了人类学。他是《力量训练计划设计》第3 版（Practical Programming for Strength Training, 3rd Edition）、《足够强壮了吗？》（Strong Enough）、《刻薄的重力先生》（Mean Ol’ Mr. Gravity）和本书，以及很多报纸、杂志和网络文章的作者。他1978 年投身于健身行业，1984 年成为威奇托福尔斯（Wichita Falls）运动俱乐部的所有者。他是1985年获得美国国家力量与健身协会（National Strength and Conditioning Association，简写为CSCS）认证的首批教练员之一，并且是第*位在2009 年放弃证书的教练员。瑞比托作为有竞争力的力量举运动员有着10 年的参赛经验，并且已经指导了很多举重者和运动员，以及成千上万的对提升力量和运动表现感兴趣的人。他在全美组织了很多研讨会讨论这种杠铃训练方法。

Catalogue

1 力量

为什么选择杠铃？ 2

2 深蹲

深蹲的力学原理 7

负重人体运动 10

深蹲深度 16

学习如何深蹲 20

杠杆作用和力矩 30

常见问题及其解决方法 36

大师级提示法 60

呼吸 61

保护深蹲 64

个人装备 67

教学提示法 73

3 推举

推举与卧推 75

学习如何推举 83

错误和纠正 91

4 硬拉

正确认识硬拉 99

学习硬拉 105

背部姿势 110

拉起杠铃的力学 113

小细节 138

5 卧推

真实的卧推 147

学习卧推 150

常见问题及其解决方法 155

呼吸 172

起杠和收杠的错误 173

保护者 174

6 力量翻

理解爆发力 179

神经肌肉系统 183

爆发力、发力和速率 184

学习力量翻 185

纠正问题 197

力量抓 222

7 有用的辅助训练项目

部分幅度动作 236

深蹲变式 248

卧推变式 255

硬拉变式 261

推举变式 274

补充练习 277

杠铃训练：无可替代 303

8 训练计划

计划设计的原则 305

学习举重 309

营养和体重 320

装备 326

酸痛和伤病 336

儿童的杠铃训练 338

致谢 341

Introduction

前言

难以想象，自从这本书的第2 版出版四年以来，我的世界发生了如此翻天覆地的变化。阿斯加特公司的人事部门还为此做出了一番改变，我遇见了一大批教会我很多事情的人，最重要的是我们创作的这本书获得了巨大的成功，我之前还认为这本书会被相关行业、学术界和健身的大众所忽视。我之前对健身行业和那些享有终身职位的人的看法是对的，但是我之前对你们的看法却是错误的。自从2007 年以来，我们在周末的讨论会上教授了好几千人如何练习本书介绍的五个举重项目，与此同时本书的再版销售量也超过了80,000 册，这就使之成为有关举重训练的畅销书籍之一。感谢你们！

我们也从忙着教授大家训练的四年中学到了很多东西，所以我们现在也发现之前第2 版的相关内容急需更新。第2 版中有些部分太陈旧、有些不完整或者干脆是错误的。我们不能放任不管，无视那些急需纠正的内容却还用它赚钱。我们的努力不只是长达一年的重新创作，而且是我们长达四年的集中测试计划成果的展示，你们中的很多人都是我们的实验群体。这个计划不仅改善了五项举重练习的教学方法，除此之外还增加了一个额外的练习。

这对我来说也是一个长达四年的学习过程。我尝试着通过寻找更好的办法来解释我所了解的关于举重的正确知识，让它们能够被广大的举重爱好者理解——一定要有逻辑性，当然最重要的还是准确性。这本书里的很多内容你在其他书籍中都找不到，同时我也希望本书中介绍的内容不会揭示其他材料中出现的错误。但我相信聪明的你自己能够判断。

再版之后，这本书也需要一个全新的外观。我们希望你能喜欢杰森·凯利（JasonKelly）为本书绘制的插图，其风格和一大本冗繁的教科书中常规插图的风格是不一样的。我们也希望你们能喜欢斯蒂夫·赫拉克利恩（Stef Herculean）为本书编辑的例图，我觉得这比上一版的外观更好看。

很多人都对这本书做出了贡献，他们应该得到感谢。顺序不分先后（不按字母排序）：

达斯廷·劳伦斯（Dustin Laurence），丹尼斯·卡特博士（Dr. Dennis Carter），菲利普·科尔博士（Dr. Philip Colee），马特·洛里格博士（Dr. Matt Lorig），斯蒂芬·希尔（Stephen Hill），朱莉·彼得森（Juli Peterson），玛丽亚·康诺弗（Marry Conover），凯瑟琳·奥利弗（Catherine Oliver），比尔·斯塔尔（Bill Starr），汤米·萨格斯（Tommy Suggs），马克·塔克（Mark Tucker），托马斯·坎皮特利（Thomas Campitelli），瑞安·休斯曼（Ryan Huseman），瑞安·龙少校（Maj. Ryan Long），戴蒙·韦尔斯少校（Maj. Damon Wells），约翰·韦尔伯恩（John Welbourn），布莱恩·戴维斯（Brian Davis），贾斯廷·鲍尔（Justin Ball），内森·戴维（Nathan Davey），特拉维斯·谢泼德（Travis Shepard），保罗和贝卡·斯坦曼（Paul and Becca Steinman），迈克和唐娜·曼宁（Mike and Donna Manning），格雷格·阿西纳克（Gregg Arsenuk），迈克尔·斯特里特（Michael Street），卡丽·克伦帕（Carrie Klumpar），斯基普和乔迪·米勒（Skip and Jodi Miller），阿米克·琼斯（Ahmik Jones），海蒂·齐格勒（Heidi Ziegele），林恩·皮茨（Lynne Pitts），凯利·穆尔（Kelly Moore），伊娃·特瓦尔多肯斯（Eva Twardokens），塔拉·穆奇利（Tara Muccilli），丹·杜安（Dan Duane），希恩·海曼（Shane Hamman），吉姆·温德勒（Jim Wendler），丹·约翰（Dan John），吉姆·斯蒂尔（Jim Steel），马特·雷诺兹（Matt Reynolds），查尔斯·斯特利（Charles Staley），瑞安·惠特莫尔少校（Maj. Ryan Whittemore），约翰·谢弗（John Sheaffer），威尔·莫里斯（Will Morris），安迪·贝克（Andy Baker），T.J. 库珀（T.J. Cooper），道格·莱恩（Doug Lane），西玛· 帕克（Simma Park），迈尔斯· 坎特（Myles Kantor），菲尔· 哈默伯格（Phil Hammarberg），巴里·文森（Barry Vinson），甘特·格兰姆斯（Gant Grimes），乔希·韦尔斯（Josh Wells），谢利·汉考克（Shelly Hancock），特里·杨（Terry Young），龙尼·汉密尔顿（Ronnie Hamilton），阿尼尔·科根蒂（Anil Koganti），MD，比格斯先生（Mr. Biggles）。

——瑞比托（Rippetoe）

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