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Jingdong book

肌肉完全训练计划:用最详尽的计划最有效地健身

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欧洲教练20年潜心打造,超百万练习者证实有效的最可靠健身计划。连续10年雄踞法国健身书畅销榜,意大利、西班牙畅销健身书。
无论你的年纪与锻炼目的,这本书都能满足你的需求。它为每位练习者真正提供了一套系统、高效的完整方案,是一本可以随身携带的实用训练指导用书。书中自我评估的体系更有利于练习者打造个性化的训练方案,更快速地实现目标,是一本可以大大地增加自我满意度的健身书。

Content Description

这本与众不同的健身书配以高水准的手绘图,提出了一种肌肉训练的新理念:用最少的限制最快地取得成功。这套高效能的训练方案强调使用渐进式的方法,将训练细分为13个阶段,每个阶段按照特定的计划进行锻炼。对于每一位练习者,无论他的起始程度如何,都可以轻松实现自己的目标。成功会形成更大的动力,无论是在日常生活还是在工作上,你将变得更有活力、更有效率,意志力也会更强。本书中110个练习不需要任何健身器材,使得练习者可以在任何时间、任何地点进行锻炼。对于那些已经拥有健身器材的练习者而言,《肌肉完全训练计划:用最详尽的计划最有效地健身》也可以提供一种有效的补充,使得训练更加多样化。与此同时,为增强柔韧性与耐力而专门制定的训练能够充分满足练习者这方面的需求。
Author Description

奥利维·拉斐,专注健身领域20余年,创作、出版了法国一系列畅销健身书。他曾是法国国立里昂第三大学肌肉训练室的负责人。在那里,他结识了许多运动员。他通过观察得知,比起训练技巧,训练结果更取决于练习者的动机。为了建立一套有效的训练系统,他对人类学(心理学和社会学)进行了深入学习。
拉斐所创造的融入众多心理学研究的肌肉训练方法,可以令练习者更自由,更独立,能够循序渐进地前进,并克服肌肉训练过程中常见的障碍与停滞等难题。
Catalogue

前言 Ⅳ

序言 Ⅵ

第一章 肌肉训练——基础知识

1.什么是一组动作?

2.组间休息

3.幅度

4.规范

5.节奏

6.不要轻视呼吸!

7.膈肌练习

8.做训练笔记

9.热身的重要性

10.学会评估自己的成绩

11.饮食

12.一次理想的训练

13.固定单杠

14.消除多余脂肪

第二章 分级训练——循序渐进

循序渐进练习由13 个阶段构成,可以满足每位练习者的需求。

第1 阶段

第2 阶段

第3 阶段

第4 阶段

第5 阶段

第6 阶段

第7 阶段

第8 阶段

第9 阶段

第10 阶段

第11 阶段

第12 阶段

第13 阶段

补充练习

继续前进

走得更远

第三章柔韧训练——理论与实践

身体的柔韧性可以保护关节,避免肌肉拉伤,柔韧训练可以放松身体和精神,

提高恢复能力,让身体更灵敏。

为何要增强身体的柔韧性?

身体上部训练

身体中部训练

身体下部训练

第四章耐力训练--核心理念

针对强化心脏功能的一些建议。

第五章练习动作--从A 到Z

针对所有肌肉群而设计的练习。

每个练习都标有难易程度,避免练习者受伤。

概述

练习A 到Z

作者和插画家

致谢

Introduction

肌肉全面训练法运动疗法可以让肌肉得到有效的训练,但是它只适用于健康的身体。身体如果处在疲劳或生病的状态,你就会对肌肉训练产生抗拒心理。因此,学习在什么时间、如何训练以及要实现什么目标是非常必要的。如果你决心改变身体状态,一位有能力的训练师的指导对你而言非常重要。首先,不要把肌肉想成一块一块的独立存在(训练肌肉时要把肌肉看作一个整体),这点十分重要。我们的训练既需要主动肌,也离不开拮抗肌。主动肌是指主要收缩发力的肌肉及其附近的肌群,它们共同执行同向动作,而拮抗肌则执行反向动作,训练时能够稳定主要肌肉。本书中有许多训练方法能证明上述理论。一块肌肉可能因为过度训练而失去收缩能力,所以,zui好以肌肉链为单位进行综合练习,这样才能让肌肉的力量、大小、韧性和耐力得到最大程度的加强。本套方案中的训练所需时间短,动作少。作者奥利维?拉斐(OlivierLafay)希望通过本套训练方案使练习者摆脱在肌肉训练时通常会遇到的一些难题。他强调多重协调作用,认为这些练习能提高肌肉的各项素质。身体的柔韧性要统一,例如,不能为了放松下肢而让脊柱弯曲。否则,身体内部会出现不平衡的现象,在这种条件下,它并不能自我调节到zui佳状态。另外,身体平衡和心理平衡永远是相互影响的。我们可以采用达·芬奇作画时的那种水平视角来看直立伸展的身体:如果身体正面的肌肉较长,背面的肌肉较短(请保持水平视线),这个人的性格大多是积极外向的;相反,如果身体背面肌肉较长,正面肌肉较短,这个人则比较内向寡言。在进行本书中的柔韧训练时,请牢记:不要因为某些动作轻松易做而优先选择,也不能因为讨厌某些动作而故意忽视。但是也请对自己温柔些,肢体动作是身体状态的表达,我们不能强行改变或阻碍它。zui好的解决之道是倾听自己的身体,帮助它重建平衡——肌群没有得到加强总是有原因的。肌肉就好比一层外壳或内壁,接受来自身体内部消化系统和呼吸系统施加的压力,有点像橡胶气球。肌肉、膈肌、柔韧性和耐力练习结合在一起,他就能保持并提高身体的健康水平,甚至让自不同系统之间的平衡能够让身体达到zui佳状态。因此,如果每个练习者都能将己的身体达到运动员的身体状态。奥利维·拉斐花了很长时间向我解释他是如何整合一系列的心理研究成果,从而制定出这套训练方案的。本书能够充分保持并强化练习者的心理动力,为练习者扫除训练障碍。你如果有锻炼的想法,想要了解身体是如何运行的,不要犹豫了,赶快购买这本书吧。在本书中,每个词都是经过精心选择的,每句话都是有价值的,含义清楚明白。奥利维·拉斐的训练方案是经过了认真的思考和长期的实践后制定出来的。他将人体当作一个整体来考虑的理念同我们的治疗法是完全吻合的。贝亚特丽斯·卡罗耐克-古庸(BeatriceCallonnec-Guyon)运动治疗师正骨师《肌肉链训练法》作者

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