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Jingdong book

健身笔记

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健身笔记

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叔贵,用简单的文字为你剖开健身的真实世界
如果你是健身小白,想健身却不知如何开始
试过了各种减肥大法却仍然没有丝毫改变
想要有肌肉线条但并不艳羡夸张的“大块头”
那么这本有趣、有料、不扯淡的《健身笔记》能够帮助你
从零开始入门,避开健身小白容易掉入的那些坑
学会科学地健身,了解并掌控自己的身体和人生
成为一个身材有料的人
在未来,与更好的自己相遇
全彩印刷+327幅叔贵真人训练图+10个训练计划,每一个健身新手都值得拥有的入门指南!
微博人气健身导师、Evenso品牌创始人 @麦大湿
受到40多万粉丝热捧的小铁馆馆主 Ace
Lululemon移动社区大使、NASM女性健身专家 @雪融雪融
慧跑无忧联合创始人、运动科学与运动康复专家 戴建松
瑜伽乐园创始人、维密超模雎晓雯私人瑜伽教练 郭若曦
宝力豪健身中国董事长 曹岩
国家体育总局训练局国家队体能训练中心创办人、负责人 王雄
热情推荐
当你开始健身
你会感谢一次次力竭后的再次尝试
感谢大汗淋漓时热血沸腾的自己
感谢克服酸痛时的坚持不懈
它们会让你知道
原来你可以突破
原来你可以更好
原来你能走得这么远
Content Description

《健身笔记:如何成为一个身材有料的人》是由知乎人气健身科普作者叔贵写给新手的健身入门指南。面对互联网上大量的健身信息,刚开始健身的你是否感到迷茫——作为健身“小白”,应该如何开始锻炼,从哪里入手?坚持运动了很久,为什么一直瘦不下来?“三分练,七分吃”是真的吗?拉伸到底能不能瘦小腿……这些常常令新手感到困惑的问题,本书都给出了解答。此外,《健身笔记:如何成为一个身材有料的人》还提供了适合新手的身体各部位的训练动作,以及适用于家庭、健身房和办公室的拉伸、减脂、增肌等训练计划,并对日常的营养策略做了详细阐释,教你如何根据自身的热量需求安排健康的一日三餐。
当年,刚走进健身房的作者叔贵,曾踩过很多“雷”,掉过很多“坑”。他把这些全部记录下来,与大家分享。希望刚开始健身的你,能少走一些弯路。
Author Description

叔贵,Keep 签约作者,健身自媒体人。
微信公众号“叔贵的健身思考笔记”运营。
世界名校谢菲尔德大学硕士毕业,4年留英经历,3年健身科普写作经验。
圈内少有的真正理解普通人需求的健身理念传播者,
坚持做简单的知识科普,用人人都能看得懂的文字写作健身文章。
已累计创作近百万字,数十篇文章在微信微博等平台被疯转,阅读量累计已达千万级。
Comments

健身新手有两个“把柄”很容易被商家抓住:一是对人体运动学知识掌握的欠缺;二是懒惰求快的心理。这本书将复杂的健身知识精简化,帮助你重新看待常见的健身问题。书中的训练方法极易上手,能够让你在更新知识的同时取得持续的进步。
——微博、知乎拥有40万+粉丝的人气健身导师,EVENSO品牌创始人——麦大湿

这是一本简单、有趣的健身入门书籍,也许你会在阅读它的过程中就想要开始行动,从这里迈出健身的第一步。
——Lululemon移动社区大使、NASM女性健身专家——雪融

本书是作者叔贵自己从一个初学者开始,逐渐成长为一个健身知识达人的实践经历总结。对于健身者来说,难能可贵的就是对专业的潜心学习和独立的思考探索。本书对常见的健身误区、练习动作、计划制订和营养膳食进行了专题阐述,并对初学者常出现的一些问题进行了解惑,适合所有的健身小白和有一定经验的健身爱好者。体育强国梦的实现需要大众健身和竞技体育的同步发展,健身将成为更加普及的社会习惯。人体的复杂性远远超乎我们的想象,但人体的生物反馈功能又是极其强大的,每个人都可以拥有更好的身材。虽然健身是一个人人公平的事情,但是健身的效率却不一样,希望大家通过本书更多去了解自己的身体,在学习和实践中逐步走向成功。
——国家体育总局训练局国家队体能训练中心负责人 ——王雄

“健身,一定是送给自己的z好礼物”,我相信这是所有有健身习惯的人都同意的一句话。在越来越多的人开始热衷健身的今天,“练什么”已不在话下,“怎么练”才是关键的话题。相信叔贵在本书中的轻松有趣的分享,可以帮助更多人安全、有效地动起来。
——宝力豪健身董事长,2017健康中国十大健身人物——曹岩

阅读这本书的时候,我感觉身边吹着一股清新的风,好像自己不是在弥漫着臭汗气味的健身房,而是在沙滩上晒着有料的身材。叔贵用一种听起来更明白、做起来更简单的方式让你更有兴趣迈出健身的第一步! 但与此同时,他用他的严谨、较真,让你的健身之旅变得轻松洒脱!让健康的运动方式成为一种习惯,叔贵会告诉你,如何在每一分钟里都轻松享瘦。
——维密超模瑜伽私教,微博知名健身博主,瑜伽乐园创始人——郭若曦

叔贵是圈内少有的真正理解普通人需求的健身理念传播者,相信这本健身笔记可以让你从全新的视角看待健身,学会科学地健身,最终收获巨大的改变。
——受到40万+微信粉丝热捧的小铁馆馆主——Ace

健身越来越成为全民的刚需。健身看似没有门槛,可以随时随参与,但里面“门道”特别多,搞不好就被坑了。本书从理论到方法都讲得特别清晰透彻,更重要的是内容科学、不忽悠,在健身书籍比比皆是的今天,做到这点是难能可贵的。
——南京体育学院体能康复实验中心主任,博士,硕士生导师,慧跑无忧联合创始人——戴剑松

如果身为健身新人的你打算从阅读完本书后再开始健身,那么,你真的是十分幸运的。当下互联网上充斥着大量的健身信息,如何分辨出哪些是对自己真正有益的内容变得十分重要,而这对于没有太多健身认知的新人来说,往往十分困难。本书提供了一个很好的开始,相信读完后能帮助你更加了解自己的身体,少走弯路。
——知乎大V,丁香医生——田吉顺
Catalogue

【自序】健身,没准是送给自己最好的礼物

第1章 在雕琢身体前,你还需了解不少事儿

一、为什么你一直瘦不下来 2
二、如何根据体脂率判断你的胖瘦 5
三、不同体型的人应该侧重哪些部位的训练 8
四、训练时受伤该怎么办,如何有效避免运动伤害 11
五、明确目标,好的心态助你成功 14
【笔记 NOTES】 如何选择合适的私教 18

第2章 你需要掌握的训练动作

一、多做“复合动作”而不是“孤立动作” 24
二、不停进步的基础——复合动作 26
三、发掘肌肉的更多细节——辅助动作 49

第3章 选择适合你的训练计划

一、通用热身计划 110
二、男性新手增肌计划 111
三、男性进阶增肌计划 115
四、男性减脂计划 119
五、男性家用训练计划 122
六、女性减脂翘臀训练计划 125
七、女性哑铃塑形计划 128
八、训练后的拉伸计划 131

九、办公室常用放松方法 132
十、女性梨型和苹果型训练计划 133
【笔记 NOTES】如何设计一个适合自己的HIIT计划 134

第4章 如何吃才能使健身效果事半功倍

一、如何计算你的身体需求 140
二、要想减肥该如何安排自己的食谱 143
三、一直吃不胖,我该怎么做 145
四、简单的食谱安排方法 148
【笔记 NOTES】营养补剂是什么,该如何选择、怎么吃 169

第5章 健身常见问题

一、饮食篇 176

1.我想减肥,喝代餐靠谱么 176
2.喝茶是不是可以减肥 176
3.减肥的时候泡柠檬水是不是有帮助 177
4.网传的“不吃主食”“哥本哈根”“吃肉减肥法”
到底靠不靠谱 177

5.少吃多餐可以减肥吗 177
6.空腹训练的减脂效果更好吗 178
7.喝果汁“排毒”靠谱吗 178
8.想减肥,但是睡前饿得难受,可以吃什么 179
9.不吃早饭是不是利于减肥 179

二、训练篇 180

1.进行肩部训练时总觉得脖子酸、小臂酸,而肩膀的
感觉不是特别明显,该怎么解决 180
2.健身不练腿,迟早要…… 180
3.能不能用平板支撑来增肌 181
4.核心训练就是练腹肌吗 182
5.训练时是否应该追求“泵感” 182
6.在卧推的时候把腰部挺起来会伤腰吗 183
7.运动的燃脂心率到底管不管用 183
8.跑步后拉伸能够瘦小腿吗 184
9.应该如何设定训练时的组间休息时间 184
10.每次在做俯卧撑/深蹲/侧平举时关节都会
“啪啪”地响,这样有没有问题 185
【笔记 NOTES】如何解决减脂时暴饮暴食的问题 186

【后记】让健身融入你的生活,改变从现在开始


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