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Jingdong book

囚徒增肌:用自重训练将全身肌肉块推向生理极限

囚徒增肌:用自重训练将全身肌肉块推向生理极限

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Editer Recommend

拥有极致的王者身躯,你需要:
增加10~15千克坚实的肌肉
重塑你的手臂,增加5~8厘米的围度
雕刻你的胸肌和背阔肌
加厚以及硬化你的腹部,打造"魔鬼六块"
练就奥林匹克短跑选手的股四头肌和腘绳肌
锻造真正的"钻石"小腿
Content Description

仅仅依靠身体自重训练就能为你增大抢眼的肌肉吗·健身专家兼畅销书《囚徒健身》作者保罗·威德的回答是:当然可以!他在这本圣经般的训练指南中告诉你获得最大和最结实的肌肉的秘诀。传奇式的健身达人和真正理解自重训练的当代训练者就通过这些秘诀增大了肌肉--除了自己的身体,他们什么都不用!
保罗·威德用一种简洁和真诚的方式阐述了他通过亲身实践得来的健身观点、策略、技术和诀窍,为我们提供了不使用自由重量、器械以及上帝所禁止的类固醇而自然地获得硕大体格的终极计划。通过本书所展示的仅依靠自重训练而获得超凡力量与肌肉的训练方法,保罗·威德进一步巩固了他在现代健身界的权威地位。
Author Description

保罗·威德(非化名),绰号“教练”,1957年出生于美国加利福尼亚州旧金山,早年在康特拉科斯塔县的克莱顿生活。因涉嫌管制物品交易,他于1979年被关入圣昆汀州立监狱,之后几次转狱。2002年获释后,他移居英国伦敦附近,并致力于传播在狱中学到的古老的健身法。他只用邮件与外界进行联系,从未露面于公共场合,从未公开任何私人照片。
Catalogue

第一章自重型肌肉?没问题!自重增肌1
第二章发展肌肉的哲学自重增肌十诫6
第三章“教练”威德的增肌策略打造身体的各个部位26
第四章好了,现在给我一份训练计划吧!训练计划的制订61
第五章关于肌肉增长的常见问题解惑时间76
第六章如何尽量变得强壮而不增加体重增肌的另一面89
第七章给你的激素系统增压!自然造肉法108
额外章节一仅依靠自重训练,一年增加20磅肌肉挑战20磅120
额外章节二十二项替代性自重练习十二金刚131
致谢143
Book Abstract

你的理想状态大概是这样的:将力量等级提升到能够捏碎骨头的危险级别,并动真格地打造一些肌肉。你做到了吗?或者说你仍然带着那一身“低配置”原地打转,无法前进?
你需要做出巨大的改变,而产生巨大改变所需的是巨大的个人挑战目标。在狱中认识的一个有钱人告诉我,与10万美元相比,挣100万美元的目标更容易设定和达成。原因何在?因为目标越大,就越能鼓舞人心,使人释放越多的精神力量,让人真正全力以赴应对挑战。这项原则适用于金钱,也适用于你的身体。巨大、令人振奋且富有挑战性的目标比小得可怜的目标更容易达成。因此,下面是我为你定下的目标:
我希望帮助你在一年之内增加20磅(9千克)肌肉,仅仅依靠自重训练。
现在,倘使你喜爱锻炼,而那个目标无法调动你的积极性,那么你大约已经死了。20磅紧实的肌肉足以令人敬畏,并且将彻底地改造你的身体。你或许在健美网站或杂志上见过一些人探讨在一年之内增加50磅(22.7千克)肌肉这样荒谬的事情—请将它们全部遗忘。那是极为罕见的,就算真正发生,也纯粹是巨量类固醇以及其他化学毒物的成果。那50磅几乎全部是水,而不是水的部分则是停药就会消失的(特别要注意这一点)虚假的人造组织。对我来说,这么做简直是疯了。若想掩耳盗铃般地拥有巨大的块头,在袖子里塞纸巾就够了。(实际上,现代健美者正在做的事情与此类似。若想找点儿精神刺激,请上网搜索一下“合成类固醇滥用”。)
在身上增加20磅真正的肌肉会让你拥有怎样的体格?想象一块0.25磅(0.1千克)巨大而多汁的汉堡肉饼。请记住,0.25磅是它未加工时的重量,它烹调之后的重量只有原重量的1/3。接下来想象一下,4块这样巨大而未经加工的肉压在一起该有多大一堆,那大概就是1磅肉堆在一起的样子了。想想20块那样的肉块吧(也就是80块未加工的汉堡肉饼)。
这个数量很大,不是吗?若能将那些肉全都贴到自己的躯干、手臂和腿上,你将看起来硕大得多,并且更有威慑力。(请记住,若是扣除骨骼、器官、皮肤以及其他东西,一个普通人体内最多只有约40磅/18千克肌肉。)
那么在力量方面呢?小子,如果你真的希望提升你的原始力量,获得实实在在的肌肉确实是一种好方法。是的,外面有一些娘娘腔但体型硕大的健美者,也有一些能够如同超人般举起重物的小个子家伙。然而,一般来说,肌肉与力量之间有直接的关联。因此,在力量举重者与奥林匹克举重运动员的职业生涯中,他们的体重一路上升:随着力量的增加,他们精瘦的肌肉组织也增加了。此外,你并不准备在愚蠢的器械上做高次数的练习,对吧?你将使用的是实用的终极训练工具—自己的身体。向着这个目标训练的结果是,你将变得如巨兽般强大。
……
Introduction

本书源于我在PCC(升级式体操认证机构)博客上发表的帖子,帖子的标题是“自重增肌十诫”。(我痴迷于数字和列举—你还没有注意到的话,想想“六艺”“十式”就明白了—毫无疑问这是监狱生活给我留下的后遗症。)
收到数以百计的问题和评论(很多是通过电子邮件收到的)后,我确信这个主题命中了要害。与肌肉增长相关的问题以及它与体操锻炼的联系一直受到关注。人们对此有疑问,有新想法,也有自己的观察……简单地说,他们想知道的远多于一篇短短的帖子所能提供的。这就是为什么我要写这本《囚徒增肌》。为了清晰易懂和便于参考,我对那篇帖子进行了修订和拓展。另外,本书还特意新增了一些内容,比如对自重增肌精髓的解读,制订训练计划的方法,针对特定身体部位训练的小建议,全面的答疑和指导,等等。本书要献给促使它问世的PCC社区成员。如果阅读本书使你愉悦,欢迎来PCC博客进行评论。加入这个在地球上飞速发展的高端自重训练社区吧。
我在那里等你们,肌肉男们!
保罗·威德(Pau“lCoach”Wade)
2014年

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Jingdong book

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Jingdong book

步步惊心.上

$41.82
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Jingdong book

步步惊心.下

$41.82
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