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Jingdong book

拉伸训练彩色图谱跑步

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Jingdong book

拉伸训练彩色图谱跑步

Name: 拉伸训练彩色图谱 跑步
Brand: Jingdong book
SKU: 3120030251
Price: 45.04 USD
Availability: OutOfStock

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跑步是一项看似普通的简单运动，人们天生就会跑，然而如果不按照运动生理学的规律做好身体方面的准备，必然会造成肌肉和关节的不适、疼痛甚至损伤。本书旨在帮助广大读者有效预防和缓解各类跑步伤病，可供短跑、马拉松、越野跑和铁人三项运动等各种类型的跑者参考，也适合从事足球、网球等涉及跑步的其他运动的人士阅读。
·跑步运动生物力学分析。
·改进跑步姿势的关键技巧。
·100种科学高效的拉伸练习。
·动作过程和训练要点的图解展示。
·针对不同治疗区域的解剖学描述。
·来自专业教练的建议与警告。

Content Description

本书是一本针对跑步的拉伸训练可视化指南，共包括100个静态和动态拉伸训练动作。针对每一个训练动作都用图示的方式进行展示，并详细介绍了重点锻炼的身体部位、起始姿势（或系列动作）、训练要点、注意事项、适用人群以及不同技术等级的拉伸练习者所需的练习次数和持续时间等。另外还介绍了跑步运动的生物力学基础知识以及组合训练方案等内容。
本书适合各种类型的跑者以及参加涉及跑步的体育项目的运动人士参考，他们可以从中了解所需的知识，以此来缓解或避免长时间跑步和长期训练所造成的肌肉紧张、损伤和病痛。

Author Description

吉耶尔莫·赛哈斯，西班牙知名运动医学专家，私人健身教练，健身杂志撰稿人，编写过多本关于健身与运动方面的图书，多次获得重要奖项。

Catalogue

如何使用本书 6
人体肌肉分布图8
运动平面10
跑步运动的起源12
跑步运动的生物力学知识16
跑步拉伸的益处23
■跑前热身阶段的动态拉伸 27
动态拉伸简介28
1 风筝开合 30
2 弓步侧弯 31
3 交叉开展 32
4 交叉抱臂 33
5 交替打水式 34
6 侧弯 35
7 髋部旋转 36
8 蝶形曲腿 37
9 弓步转身 38
10 上身提肘旋转 39
11 髋部开合 40
12 花式回转 41
13 脚踝旋转 42
14 抬腿提踵行走 43
15 改良式上台阶 44
16 正步踢腿 45
■跑后静态拉伸 47
静态拉伸简介48
上半身伸展50
斜方肌
17 双臂交叉拉腿 52
背阔肌
18 双手交叉上拉 53
19 抬手侧拉 54
20 上身侧屈 55
21 四足式侧滑 56
22 支撑式侧屈 57
腹直肌
23 眼镜蛇姿势伸展 58
腹外斜肌
24 支撑式旋转 59
25 棒杆辅助旋转 60
26 平躺旋转 61
27 平躺交叉伸展 62
腰方肌
28 站姿横移伸展 63
上肢、肩部和胸部伸展64
三角肌
29 双臂后拉 66
30 鸟姿伸展 67
31 支撑式双臂后拉 68
胸大肌
32 双臂被动水平后拉 69
小圆肌
33 固定式肩部上抬 70
肱二头肌
34 肩部被动后拉 71
肱三头肌
35?肩膀上抬?72
36?手肘侧拉?73
髋关节伸展74
内收肌
37?坐姿蝶式伸展?76
38?支撑式髋外展?77
39?侧弓步下蹲?78
40?卧姿蝶式伸展?79
外展肌
41?单侧支撑式髋内收?80
42?交叉下弯伸展?81
43?前支撑式髋内收?82
腰肌
44?骑士伸展?83
45?弓步下蹲?84
臀肌
46?卧姿交叉伸展?85
47?坐姿交叉伸展?86
48?卧姿膝关节旋转?87
49?坐姿抱膝?88
梨状肌
50?椅姿伸展?89
51?卧式椅姿伸展?90
52?支撑式椅姿伸展?91
下肢伸展92
股四头肌
53?跪姿后躺伸展?94
54?被动式髋膝屈曲?95
57?骑士弯膝?98
股后肌
58?髋部弯曲?99
59?辅助直膝抬腿伸展?100
60?支撑式体前屈?101
61?卧式被动直膝抬腿?102
62?被动式站立髋屈?103
63?蹲姿髋屈?104
64?V形体前屈?105
65?改良式V形体前屈?106
腓肠肌
66?直膝抬腿踝背屈?107
67?推蹬式伸展?108
68?骑士脚趾伸展?109
69?支撑式弓步推拉?110
70?被动式踝背屈?111
71?倾斜式踝背屈?112
72 预备起跑姿势伸展?113
73?坐姿直膝踝背屈?114
比目鱼肌
74 蹲姿伸展 115
75?各就各位?116
76?铅球姿势伸展?117
77?坐姿屈膝踝背屈?118
78?支撑式弯膝伸展?119
79?加强式踝背屈?120
80?登阶踝背屈?121
胫骨前肌
81?跪姿抬膝伸展?122
82?交叉单侧盘腿伸展?123
83?祈祷姿势伸展?124
84?四足式伸展?125
85?舞步伸展?126
86?支撑式单脚站立伸展?127
87?交叉站立伸展?128
腓骨肌
88?坐姿踝内翻?129
89?重力式踝内翻?130
90?坐姿直膝踝内翻?131
足底筋膜
91?屈膝跨步伸展?132
92?踮脚伸展?133
93?脚趾背屈?134
94?跪姿足底伸展?135
■呼吸肌伸展????137
呼吸肌伸展简介138
95?肋骨平台扩张?140
96?被动扩胸?141
97?泳姿伸展?142
98?抱腿伸展?143
99?侧颈伸展?144
100?下巴上抬?145
基本热身组合训练146
跑后放松组合训练147
完整组合训练148

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Jingdong book

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拉伸训练彩色图谱 跑步

拉伸训练彩色图谱跑步