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Jingdong book

器械健身完全指南（修订版）（附DVD光盘1张）

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Jingdong book

器械健身完全指南（修订版）（附DVD光盘1张）

Name: 器械健身完全指南（修订版）（附DVD光盘1张）
Brand: Jingdong book
SKU: 3120001551
Price: 24.34 USD
Availability: OutOfStock

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“我就是我的私家教练”！提供全球卓著的器械健身训练方案，冠军演绎，健身房36条军规，详尽教解现代健身知识及健身房器材使用方法，30分钟自我锻造术，浅显易学、循序渐进的健身计划！100％肌肉健塑秘笈，阳刚健美派的实用健身手册！

Content Description

器械健身——用适合的器械，进行强效、专业、科学的训练，实现肌肉健美冲刺，雕刻完美肌肉线条，练就充满阳则的健美身躯。
针对你想雕塑的部位，制定完美、实用的动作组合——臂肌／胸肌／背肌／臀肌／腹肌／腿肌！针对你所要达到的锻炼目标，提供科学有效的训练方案！肌耐力训练方案／肌张力训练方案／肌肉质量训练方案／爆发力训练方案／心肺耐力训练方案／减重训练方。
器械健身指南带给你什么？找对适合自己的健身器械——有氧器械：跑步机/台阶机/健身单车/划船机；重量器械：杠铃/哑铃/拉力器/拉绳/拉力器/罗马椅/健身球/史密斯机；掌握数十种健身器械的用途和科学操作方法——运动的要领/频率/次数/组数/时间/强度/功效；健美先生的私人配餐秘笈——科学合理营养搭配，10周快速减脂、增肌饮食方案；精选健身房全攻略——了解健身礼仪，学会社交技巧，成为健身房宠儿；必须准备的运动行头——舒适的运动服/运动鞋、袜/小配件；来自你身体内部的积极响应，身体线条的美化、阳刚气质的回归、自信心的膨胀……健身不是一时冲动，而是一项科学工程：有目的、有计划、有完整的方案！

Author Description

刘石峰，执行教练刘石峰（LEO）：AASFP专业体适能教练；AASFP高级健身私人教练；中国健美协会健身指导员。

Catalogue

PART 1 健美身材是男人炫耀的资本
一、健美时代的器械健身
1.器械健身无可比拟的优越性
2.器械健身，打造一个健康有型的你
3.器械健身的原则

二、听，你的肌肉在说话
1.人体主要肌肉的图解
2.了解肌肉收缩的不同方式
三、进行器械健身前，充分了解你的身体状况
1.你属于哪种体型？
2.检查自己的体质

PART 2 走进健身房
一、精选健身房全功略
二、准备好运动行头
三、了解健身礼仪
1.如何对待器械有讲究
2.正确礼仪，你懂多少
3.通用礼节也要谨记

四、认识运动器械
1.有氧器械部分
2.重量器械部分

PART 3 充分利用健身器械，回归男子汉的健美时代
一、适度的热身方式，安全健身的保证
二、发达健硕的胸肌，厚实宽厚的背肌
训练凳举杠铃
斜上哑铃推举
仰卧哑铃飞鸟
哑铃划船
俯卧哑铃飞鸟
坐地拉绳
坐姿举杠铃
坐姿拉力器夹胸
坐姿哑铃飞鸟
正握引体向上
拉力器颈前下拉
站姿拉力器夹胸
哑铃耸肩坐姿推胸

三、强壮有力的臂膀
EZ杠铃弯举
坐姿哑铃弯举
背后曲伸
举哑铃三头肌后弯
卧姿三头屈伸
拉力器下压
俯身臂屈伸
手腕弯举杠铃
斜板臂弯举
拉力器肱二头肌弯举

四、打造傲人的六块腹肌
仰卧踢腿
仰卧膝盖盖胸
完全仰卧起坐
罗马椅挺身
对象卷腹
健身球仰卧支撑
杠铃伏地挺身
罗马椅侧倾
垂悬举腿

五、结实有型的臀、刚劲有力的腿
杠玲屈蹲
史密斯机杠铃深蹲
拉力器直腿内收拉
俯立挺身
臀腿抬举
靠臂蹲
单脚蹲坐
坐姿腿屈伸
马步哑铃蹲
仰卧小腿屈伸
史密斯机负重提踵
立姿单腿哑铃提踵
俯卧小腿屈伸
六、拉伸运动

PART 4 明确训练目标，制定完美训练方案
一、肌耐力训练方案
二、肌肉张力训练方案
三、肌肉膨胀训练方案
四、爆发力训练方案
五、心肺耐力训练方案
六、减轻体重训练方案

PART 5 健身诊所——当健身亮想红灯
一、症状篇：有酸有痛有损伤
二、急救篇：临危不乱先自救
三、治疗篇：RICE疗法原则
四、防护篇：避免错误的运动方法

PART 6 动力燃料——培育肌肉的营养补充
一、为了培养肌肉我们必须了解的事情
二、正确的饮食，与运动相得益彰
三、10周快速增肌——用事实击败别人的嘲笑

Book Abstract

一、健美时代的器械健身
私人健身教练
所谓器械健身与健美，顾名思义，就是运动专家和机械专家根据人体的生理特点和运动生理学原理，设计制造出专门的器械，让人们利用这些器械锻炼身体，最终达到锻炼肌肉、增强体质、改善体型的效果。
几千年以前，人们就已经开始利用简单的器械和其他的辅助材料来达到锻炼身体的目的：人们通常利用打凿雕磨过的石块或者一些自制的工具，来达到刺激肌肉，强身健体的目的——这大概就是最古老的器械健身运动。
随着时代的进步，人们越来越重视借助器械来锻炼身体的健身方式，用来健身的器械也从过去简单，丑陋，功能单一变得越来越精细，美观、功能齐全。从20世纪50年代开始。美国逐渐形成了一股健美热潮，现在许多知名的体育用品品牌就是那个时候诞生的。
器械健身有着其他体育项目所没有的独特性。通过利用器械进行科学，系统，持久的练习，我们不仅可以增强体质。还可以使我们的形体发生奇妙的变化。肥胖者，通过器械健身，可以变得苗条；瘦弱者，通过器械健身，可以变得健壮；畸形者，通过器械健身，可以得到矫正。器械健身正是凭借它的独特魅力。吸引着越来越多的人加入健身的行列！
1 器械健身无可比拟的优越性
相对于普通的体育锻炼活动，器械健身有着它独有的优势和特点：
1 针对性：健身器械是专门针对人体的健身要求设计的。它的针对性主要表现在：
锻炼对象的针对性：随着科学研究和技术的发展，针对人体不同部分肌肉群而设计的力量练习器越来越多地出现在市场上。例如，“大腿内收力量练习器”主要是针对大腿内收肌群的煅炼，“大腿外展力量练习器”则是针对大腿外展肌群的，还有针对膝关节屈肌和伸肌而设计制造的“膝关节屈接力量练习器”，此外，还有针对肱二头肌、肱三头肌、颈部肌肉、腹部肌肉等肌肉群的多种健身专用器械。练习者只要能够坚持不懈地正确使用这些器械，就能使相应部分的肌肉得到锻炼，体积变大，力量增强，肌肉线条变得匀称优美。
锻炼主体的针对性：不同人群的锻炼要求也不同，健身器械在设计和制造上考虑到各种人群的需求，针对性地开发了许多适宜不同人群的产品。在市场上，既有针对专业健美运动员训练使用的器械，又有针对普通练习者使用的器械；既有满足一般人健身健美目的的器械，又有帮助患者恢复健康所用的器械。
2 科学性器械健身非常讲究科学性。它不仅要求器械的设计制造要符合科学原理，还要求人们要科学地使用这些健身器械。
……

Introduction

男人的魅力，器械健身帮你实现！
塑造一副做人的身材，并非一朝一夕的事，健身也不是一时冲动，而是一项页科学的系统工程：有目的、有计划、还有完整的方案。
找对最适合自己的健身器械，掌握其用途和科学的操作方法，按照全球最科学最专业的训练方案进行功效卓著的锻炼，再搭配合理的营养菜单，你必将获得来自身体内部的积极响应，实现体型自我改造，进而完成肌肉健美冲刺，雕刻完美的肌肉线条，练就健美的阳刚身躯。
健身的秘诀归结为一句话，那就是坚持不懈地以正确的方法进行锻炼。
如果你选择在家中进行器械锻炼，那么在购置设备前，需要先了解哪些是适合居家使用的健身器械，同时阅读健身方面的书籍，全面了解健身知识，这样才能进行正确的锻炼，避免因使用器械不当而达不到锻炼目标，甚至对身体造成损伤。
如果你决定去健身房锻炼，也应提前做些准备。你要先了解怎样选择健身房，了解在健身中可能会遇到的问题，了解器械的正确使用方法等。有了这些充足的准备，你就能找到适合自己的健身会所。

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Jingdong book

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