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Jingdong book

肌肉训练完全图解:终极健身百科全书

肌肉训练完全图解:终极健身百科全书

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Editer Recommend

124个针对全身各部位肌肉的健身训练
健美冠军专业指导248个标准姿势
针对49种体育运动和14种功能性目标定制357套分级别专项锻炼计划
978幅真人演示详细分解动作、专业身体肌肉解剖图及3D图解

初学者和目标锻炼者都可以找到适宜的训练动作和健身计划
124 种针对全身各部位肌肉的训练:
50种上肢练习、25种下肢练习、17种核心训练及32种拉伸训练,
囊括所有强健胸部、背部、肩部、腿部、臀部及核心肌群所有
肌肉的十分有效训练动作。
针对49 种大众体育运动,专业定制294 套专项健身计划:
每项运动都有20 个针对性动作训练,
每项运动有2 组方案可替代使用,
每组方案共3 套,分初、中、高3 个难度级别,
有针对性提升运动表现,并增强训练的多样性和趣味性。
针对14 种功能性目标制定的63 套专项健身计划,帮助处于任何健
康水平、锻炼水平的练习者达成指定目标:
背部训练、膝盖训练、抵消办公室疲劳的训练、消除小腹训练、
有氧运动训练、腿部塑形训练、核心稳定性训练、全身力量训练、
为中年人士定制的训练、不负重练习、全身阻力练习、手臂练习、
胸部练习、臀部练习。
Content Description

《肌肉训练完全图解:运动健身综合方法与计划》是一本独一二的运动健身综合指南,全书共为100余种个人单项练习提供了准确、详尽的步骤指导,并针对50余种运动制定了日常训练计划。每一项运动都通过大量的四色真人照片、肌肉解剖图和3D图解指示出该动作的目标锻炼肌肉、上佳锻炼部位,以便帮助使用者保持完美的形体,并从健身中活得较大的利益。每一个锻炼动作对哪一项运动大有益处,都使用运动图标一一标示。而针对50余种不同运动项目,《肌肉训练完全图解:运动健身综合方法与计划》特别设计了训练计划与锻炼项目,以便使用者论在进行哪项运动,或者锻炼水平如何,都能发挥出自己的全部潜力。这本综合指南也包括真实环境中的日常锻炼,从孕期运动到办公室伸展,以及其他针对特定身体部位和问题的锻炼计划,帮助读者解决背部、膝盖问题,或锻炼强壮有力的双臂、瘦腰腿或塑造漂亮的腹肌。
Author Description

霍利斯·兰斯·利伯曼(Hollis,Lance,Liebman),是一名健身杂志编辑,全国健美冠军和作家。他也是一名人体摄影师,同时担任健美和健身比赛裁判。作者目前居住在洛杉矶,和一些好莱坞精英一同工作,广受赞誉。欢迎访问他的网站www.holliswashere.com,获取健身小窍门和完整的健身计划。本书是作者的第五本著作。
Catalogue

第1部分 引言 10
引言 12
上肢解剖 26
下肢解剖 28

第2部分 练习 30
上肢练习 32
杠铃硬拉34
杠铃划船36
哑铃划船38
仰卧哑铃上拉40
高滑轮下拉 42
肩胛骨活动度 44
壶铃交替上提 46
双臂交替锻炼 48
斜板划船 50
绳索下拉 52
反握胸前引体54
平凳腹背练习56
背部旋转伸展 58
杠铃仰卧平板推举 60
泡沫轴俯卧撑62
哑铃仰卧飞鸟 64
拉力器夹胸 66
曲臂伸68
俯卧撑 70
换手俯卧撑 72
坐式哑铃推举 74
肩部推举 76
旋转练习 78
弹力带外旋 80
侧平举 82
肩部抬升和拉伸 84
杠铃上提 86
俯卧反飞鸟 88
瑞士球反飞鸟 90
金属盘前平举 92
杠铃耸肩 94
弹力绳臂弯举 96
交替锤式弯举 98
杠铃弯举 100
单臂哑铃弯举 102
绳索锤式弯举 104
绳索曲臂下压 106
仰卧哑铃屈臂伸 108
三头肌外滚 110
凳上双臂屈伸 112
绳索过顶伸展 114
手腕屈曲116
手腕伸张117
卷腹118
平板支撑120
侧板式122
T形稳定练习124
瑞士球绕行126
瑞士球屈腿128
健身实心球伐木术130
下肢练习 132
瑞士球直角坐墙134
杠铃深蹲136
哑铃弓步下蹲138
反弓步140
侧弓步142
哑铃弓箭步下蹲144
高位起跑式146
交叉步148
壶铃深蹲150
单腿下踏板152
膝盖旋转伸直154
星式跳跃156
登山家 158
俯卧撑上纵跳 160
内收肌伸展162
腘绳肌外展 163
瑞士球腘绳肌弯曲164
反向腘绳肌拉伸166
杠铃硬拉俯身起168
腘绳肌内缩 170
相扑式深蹲172
屈腿硬拉174
单脚压小腿176
哑铃负重举踵178
哑铃胫骨上抬 180
核心肌群练习 182
腹式踢腿184
腹部提臀186
土耳其起立188
空中单车190
反向卷腹192
眼镜蛇背拉194
瑞士球骨盆倾斜196
平板俯卧撑198
坐式俄罗斯旋转200
弹力带伐木术202
髋关节内收和外展204
瑞士球推滚206
大腿前后摆动208
瑞士球臀部交叉210
两头起212
健身球猛击214
风车式216
伸展练习 218
展胸 220
肩部伸展220
三头肌伸展221
立式二头肌伸展221
背阔肌伸展222
脊椎伸展223
仰卧下背伸展224
跪式瑞士球阔背肌伸展225
交叉伸展练习226
臀腿伸展227
立式腘绳肌伸展228
卧姿腘绳肌伸展229
梨状肌伸展230
小腿伸展232
胫骨放松233
立式股四头肌伸展234
蝴蝶式235
脚尖触碰236
小孩伸展姿势237
单侧坐式向前弯曲238
双侧坐式向前弯曲239
坐式髋骨和脊柱伸展240
肘腿伸展(脊柱旋转)242
膝靠胸屈曲244
站姿金字塔245
孕期伸展练习 246
躯干转动 248
手放膝盖伸展249
坐式骨盆倾斜250
单侧早安伸展251
猫式伸展252
下犬式232

第3部分 锻炼 254
专业体育锻炼 256
美式橄榄球 258
射箭运动 260
澳洲制式足球262
羽毛球运动264
棒球运动266
篮球运动268
拳击运动270
独木舟运动272
攀岩运动274
板球运动276
越野滑雪278
自行车运动280
跳水运动282
马术284
击剑286
曲棍球288
花样溜冰290
飞蝇钓292
盖尔式足球294
高尔夫球296
体操298
手球300
板棍球302
冰上曲棍球304
柔道306
空手道308
皮划艇310
长曲棍球312
山地自行车运动314
桨板冲浪316
短柄墙球318
赛艇运动320
英式橄榄球322
跑步运动324
帆船运动326
射击运动328
滑板运动330
滑雪运动332
单板滑雪334
足球336
壁球338
冲浪运动340
游泳342
乒乓球 344
网球346
排球 348
水球350
滑水运动352
摔跤354
功能性锻炼 356
健康的背部358
膝盖问题 360
办公室健身362
消除小腹364
有氧运动366
强健的双腿368
核心稳固370
全身力量运动372
60+ 374
不负重运动376
全身阻力练习378
更大的手臂380
更健壮的胸部382
强健的臀肌384
第4部分 附录 386
术语:通用术语 388
作者名单&致谢 391

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Jingdong book

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Jingdong book

步步惊心.上

$41.82
Sold by JD@CHINA
Jingdong book

步步惊心.下

$41.82
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