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KingStone

【繁體】腹肌訓練解剖聖經:解析腹部肌群感受肌肉徵召,增進運動表現練出健美腰身

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KingStone

【繁體】腹肌訓練解剖聖經:解析腹部肌群感受肌肉徵召,增進運動表現練出健美腰身

Name: 【繁體】腹肌訓練解剖聖經:解析腹部肌群感受肌肉徵召,增進運動表現練出健美腰身
Brand: KingStone
SKU: 3136018461
Price: 29.33 USD
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本書從解剖學的角度，以人體解剖插圖與真人教練做示範指導，幫助讀者瞭解腹部肌群的位置以及功能性。

腹肌訓練的目的不是練粗壯，而是練得精實。訓練的動作看起來簡單，但卻很容易做錯，甚至許多人操作器材時快速扭轉腰腹，傷害脊椎卻不自知。

無論是腹部捲曲或舉腿等腹肌動作，重點不在能夠反覆做幾下，而是每一下都要仔細感受腹直肌與腹內外斜肌有沒有出力收縮。避免用身體擺動的慣性或誤用髖屈肌群做代償，才能以正確的運動軌道達到訓練效果。

本書一開始教導您以自己的日常習慣與運動能力，依照編排完美腹肌訓練計畫的20個步驟，進而仔細介紹100多種居家與健身房的多樣化腹肌運動，一般人在訓練腹肌時常會遇到的一些問題，例如：腹外斜肌與腹內斜肌的走向不同，阻力來源的位置有什麼影響？神經系統不易徵召到下腹肌，該如何訓練到？經常下背疼痛，該如何用腹肌訓練來改善？在本書中都可以得到解答。

給熱愛健身與各項運動的參與者
腹部是負責軀幹屈曲與扭轉的關鍵部位，強健的腹肌與核心肌群可以保持身體穩定，順利傳遞上下半身的力量。每個動作皆需感受肌肉出力而非用蠻力以避免受傷。本書將各種腹肌動作依目標組合，為健身愛好者設計了多種打造六塊肌的訓練課表，並為超過二十種單項運動包括籃球、游泳、跑步、攀岩、高爾夫等等共設計了十九種循環訓練課表，以增強專項的運動表現。

給想要健美腰身、健康生活的朋友
許多人挺著肚子以為是腹部脂肪太多而努力減肥，但殊不知真正的原因是腹肌鬆弛，無法將腹腔的內臟箍在原本的位置，導致向外推擠所致。許多人有下背痛的問題而懷疑是床不好或是脊椎有毛病，但其實是腹肌無力導致的前後腹背肌力失衡所致。可參考本書設計的健康取向訓練課表，包括心血管健康、保護腰椎、改善脹氣與消化問題等，才是維持身體健康的正確做法。

本書特色

●本書《腹肌訓練解剖聖經》與《進階肌力訓練解剖聖經》、《格鬥肌力訓練解剖聖經》、《粗壯手臂鍛鍊聖經》，為世界健身書之王 Frederic Delavier、Michael Gundill 的經典專業健身書系。
●精緻手繪解剖圖，一眼就能看清楚各肌肉、骨骼與肌腱的位置。
●體育大學運動保健學系教授林晉利專業翻譯。
●鐵克健身中心營運長許育達，以及女子健美選手兼教練拉茲夫共同推薦。
●以軟精裝方式裝訂，可完全攤平閱讀。

第 1 篇 編排完美腹肌訓練計畫的 20 個步驟
1. 設定明確目標
2. 每周該進行幾組訓練?
3. 每周安排哪幾天訓練?
4. 一天可以訓練超過一次嗎?
5. 該在一天的甚麼時候進行訓練?
6. 每次該做多少組訓練?
7. 保持彈性與適應力
8. 每個肌群該安排多少種訓練動作?
9. 什麼時候該換動作?
10. 每 1 組動作該反覆做多少次?
11. 每個反覆次數的速度
12. 調整訓練的活動範圍
13. 每次訓練該持續多久?
14. 組間休息時間該多久?
15. 決定適當的訓練負荷
16. 什麼時候該增加訓練負荷
17. 訓練動作之間的休息時間
18. 學習如何選擇適合的動作
19. 調整訓練計畫的時間
20. 休息是為了走更長遠的路
維護自己的訓練日誌
進步的開始

第 2 篇 讓腹肌更加明顯
訓練腹肌來縮小腰圍
最重要的是訓練強度
飲食控制對減少腰圍尺寸的幫助
飲食與訓練的搭配
飲食控制的技巧
增補劑的用處
用 BCAAs 幫助降低腹部脂肪
鈣質：有效對抗腹部脂肪的礦物質

第 3 篇 雕塑腹肌的基本運動

解剖構造考量
避免假性腹肌運動
如果你有腹股溝疝氣、股疝氣或腹部疝氣

腹直肌運動
腹部捲曲
仰臥舉腿
坐姿舉腿

腹內外斜肌運動
人魚線 (阿波羅的腰帶)
轉體腹捲
側腹捲

穩定運動
靜態穩定靠牆
棒式

增進運動表現的呼吸運動
仰臥負重胸腔擴張運動
橫膈肌收縮

腹部肌群伸展運動
抗力球腹肌伸展

伸展髖屈肌群
骨盆的傾斜角度
腹肌與背肌的平衡

髖屈肌伸展運動
弓步蹲

下背的伸展
預防下背痛

下背伸展運動
抗力球放鬆伸展
單槓懸吊放鬆

第 4 篇 進階訓練與技巧

腹肌訓練的 3 大困難
如何分別獨立出上腹肌與下腹肌的訓練
為何下腹肌較難訓練?
1.下腹肌的徵召較為困難
2.下腹肌的肌力不足
3.獨立訓練下腹肌有難度
4.下腹肌本身並不強壯
5.許多下腹肌的訓練其實並不合適

全方位發展所需要的 3 個區塊
每個區塊相對的重要性
提前恢復增加訓練頻率

上腹肌運動
兩頭腹捲
仰臥起坐

下腹肌運動
單槓懸吊骨盆後傾
舉腿
懸吊舉腿

腹內外斜肌運動
懸吊舉腿側轉
仰臥轉體

第 5 篇 配合機台、輔助器材的運動

居家訓練器材
健身房專業機台

上腹肌運動
機台腹捲
抗力球腹捲
搖搖椅腹捲
站姿滑輪腹捲

下腹肌運動
腹肌海盜船

腹內外斜肌運動
滑輪轉體 (使用機台或彈力帶)
側彎訓練

第 6 篇 腹肌訓練課表

六塊肌訓練課表
初學者課表
進階課表
高階課表
居家訓練：使用抗力球
居家訓練：使用腹肌海盜船
居家訓練：使用腹肌搖搖椅
健身房機台訓練
減少肚子脂肪訓練
減少腰側脂肪訓練
強化人魚線訓練

健康取向訓練課表
心血管健康訓練
睡前下背放鬆訓練 - 不使用器材
睡前下背放鬆訓練 - 使用器材
保護腰椎訓練
改善脹氣和消化問題的訓練

運動專項腹肌訓練課表
第一階段：肌肉基礎適能
第二階段：循環訓練
第三階段：全面提升身體素質
第四階段：運動專項訓練
足球
自行車‧賽道自行車
自行車‧公路自行車
拍類運動
橄欖球、美式足球與團隊碰撞運動
籃球、排球、手球
跳台滑雪
越野滑雪
技擊運動
田徑‧衝刺與跳躍
田徑‧耐力跑
田徑‧擲部
游泳
高爾夫
冰上運動‧溜冰、曲棍球
水上運動‧划船
水上運動‧獨木舟、風帆
攀岩
賽車運動

各界推薦／推薦序

認真推薦

『腹肌訓練解剖學內容精闢敍述如何有效進行腹肌雕塑及強化腹肌的功能，不只提供理想體型塑造方法，也強調藉由腹肌訓練有效提升運動表現，書中設計多個實用的腹肌訓練課程可以參考直接運用於你的訓練計劃。』－林晉利，台灣運動保健協會理事長／美國運動醫學會體適能教練檢定官／體育大學運動保健學系與研究所專任副教授－

『腹肌是每個人的夢、羨煞人的指標，它更扮演使身體狀態良好的關鍵角色，想要擁有，絕非仰臥起坐那樣簡單，你需要訓練計畫、方法、飲食的全面指導，如果練就手臂唯一的選擇是「粗壯手臂訓練聖經」，那麼腹肌的唯一救贖就是本書了！』－許育達，鐵克健身中心營運長／國際健美總會 IFBB 國際裁判－ [FB：鐵克健身中心 Take's BodyGYM]－

『以循序漸進的方式帶領讀者打造期望的體態，配上解剖圖講解訓練部位及注意事項避免運動傷害！是本兼具效率及知識的寶典！』－拉茲夫，AFAA PFT 個人體適能顧問／RTS 國際阻力認證專家／女子健美健力雙棲業餘選手－

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