實(shí)用健身與訓(xùn)練指導(dǎo)

目 錄
第一章 健身與訓(xùn)練常識···························································· 001
第二章 運(yùn)動訓(xùn)練······································································ 013
第一節(jié) 身體素質(zhì)分類···························································· 013
第二節(jié) 素質(zhì)訓(xùn)練原則和方法·················································· 016
第三節(jié) 輔助訓(xùn)練手段···························································· 032
第三章 增肌和減脂··································································· 033
第一節(jié) 增 肌······································································ 033
第二節(jié) 減脂（減肥）···························································· 035
第三節(jié) 增重（增胖）···························································· 042
第四章 走步健身······································································ 044
第五章 肌肉部位鍛煉動作························································· 057
第一節(jié) 軀干部位·································································· 057
第二節(jié) 上肢和肩帶部位························································ 124
第三節(jié) 下肢帶（盆帶）和腿部··············································· 177
第四節(jié) 肌肉用力分析列舉····················································· 220
第六章 放 松························ 234
第一節(jié) 自我放松·································································· 234
第二節(jié) 按摩放松·································································· 239
第三節(jié) 伸展練習(xí)·································································· 247
第四節(jié) 意念放松·································································· 267
第七章 制訂個(gè)人健身計(jì)劃························································· 272
第八章 運(yùn)動與飲食營養(yǎng)···························································· 279
參考文獻(xiàn)······························· 283