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KingStone

【繁體】健身從深蹲開始

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KingStone

【繁體】健身從深蹲開始

Name: 【繁體】健身從深蹲開始
Brand: KingStone
SKU: 3136015041
Price: 28.49 USD
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内容簡介

「深蹲」關鍵字網路搜尋第一名的健身教練
為初階與進階訓練設計的健身學習書，10大深蹲重訓全圖解

基本知識 x 學習步驟 x 練習課表 x 訓練計畫 x 動作詳解 x 正確健身觀念一次學會

深蹲是進入健身與重量訓練的第一步
把深蹲學好練好，運動、生活、休閒、體能挑戰無往不利

專業教練健美女大生為健身初學者量身打造：
◎ 拆解步驟與細節，做正確不會痛的深蹲
◎ 找到適合自己的深蹲站距與範圍
◎ 想維持健康、增肌、減脂，該怎麼練
◎ 安排會進步、符合身體強度的練習課表
◎ 破除人云亦云的迷思，傳授良好的運動觀念

從初階到進階，從徒手到負重
提升體能與體態，打造你夢想的好身材、好肌力

前言
本書可以讓你學到……
1. 一定要做深蹲的7個理由
2. 第一次深蹲就上手——基本姿勢
正確的深蹲姿勢
呼吸節奏
深蹲常見的錯誤姿勢
深蹲常見的迷思
3. 正確深蹲這樣練——動作學習25宮格
動作學習如何從零到一
常見問題
4. 安排練習課表
為什麼需要練習課表？
排課表的原則
課表安排攻略
第一次練習
練習記錄表
常見問題
5. 你的訓練目標與計畫
你想達到的目標
三個目標可以一次達成？
三種訓練計畫
維持健康訓練計畫（無限期）
增肌型訓練計畫（三個月）
減脂型訓練計畫（三個月）
6. 熱身
7. 完全深蹲挑戰，開始！
動作強度與技巧
調整難易度
主要動作
高腳杯深蹲Goblet Squat
槓鈴深蹲Barbell Back Squat
後腳抬高深蹲Rear Leg Elevated Split Squat
後腳點地單腳深蹲Toe Tap Single Leg Squat
側蹲Lateral Squat
啞鈴借力推深蹲Dumbbell Thruster
弓箭步蹲Lunge
登階Step Up
輔助動作
單腳硬舉Single Leg Deadlift
橋式Bridge
盪壺Kettble Swing
常見問題
8. 重量器材
謝詞
附錄

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