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Jingdong book

怀斯曼生存手册Ⅱ：强身手册（最新版）

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Jingdong book

怀斯曼生存手册Ⅱ：强身手册（最新版）

Name: 怀斯曼生存手册Ⅱ：强身手册（最新版）
Brand: Jingdong book
SKU: 3114004821
Price: 23.55 USD
Availability: OutOfStock

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Content Description

《怀斯曼生存手册2·强身手册（新版）》是一本非常实用的自助强身训练手册，内容涉及力量、耐力、灵巧性、营养摄取、心理承受力、自卫等。书中列有完整科学的训练计划，通过一整套训练方案，从一日三餐开始，达到日常强身健体的目的。《怀斯曼生存手册2·强身手册（新版）》中的初级、中级、高级训练计划适合所有人。作者约翰·怀斯曼是英国皇家特种部队教官，具有丰富的野外求生和强身健体经验。此书是他根据英国皇家特种部队的培训课程为适应普通大众的要求而编写的，既包括特种部队强身训练的各个方面，也包括大众健身的各个环节。书中配有大量插图，简单、实用、科学、系统、易操作，是一本不可多得的强身用书。

Author Description

约翰·怀斯曼，英国陆军是英国皇家军队核心，约翰？怀斯曼是英国皇家陆军职业军官，在陆军特种部队服役16年之久。以意志坚定、擅长野外求生术蜚声军内外，由此荣膺皇家特种航空部队（SAS）教官。SAS是英国皇家军队精英，SAS战斗人员能在全球任何一个地方完成各种异常艰巨的作战任务，通常是在主力隔绝的敌占区进行小组作战。作为SAS教官，约翰？怀斯曼以自己半生军旅生涯的丰富经验，撰写了一部完整的求生教程——《怀斯曼生存手册》，教人如何在户外：陆地、海洋、沙漠、天涯海角，在任何恶劣的天气下生存下去。《怀斯曼生存手册Ⅱ：强身手册》是他的又一部经典著作，作为畅销书，目前已行销上百万册。

Comments

这是一本特别好的书。看的时候会使人产生一种幸福的错觉，仿佛自己突然强大起来了。
——著名音乐人洛兵
我们民族往往读书者多，勇敢者少，懂科学的勇敢者更少。本书就是为勇敢者而写的，而且是为科学的勇敢者而写的。
——著名战地记者、畅销书作家唐师曾
以前登山悲剧屡屡发生，其中一个重要原因，就是没有一个系统的强身训练实施方案。而本书恰恰在书中提供了一个可供选择的方案。
——北京大学山鹰社前任社长牟志平

Catalogue

序
第一部分体力与耐力
第一章健身的重要性
健身的重要性
女士训练时的特别注意事项
选择健身场所
英国皇家特种部队式热身
弯曲与伸展
速度、体力与耐力训练
第二章不借助重物的体力训练
不借助重物的体力训练
有氧练习
腹肌练习
计划
冷身活动
计划二
计划三
附加例行练习
英国皇家特种部队突击课程
第三章借助重物的体力训练
借助重物的体力训练
肌肉
双肩与上体的练习
臂力练习
锻炼臀部和小腿
重物设备
过度训练
等容练习
精神集中
举重训练常例
第四章跑步
跑步
一些问题
动作
距离
第一步
短跑
乐趣跑
快跑
长跑
一些有用的建议
第五章拉练
拉练
帆布背包
装载背包
衣物
鞋子
帽子
个人用品
皮带用品
出发
更高级的行走
英国皇家特种部队拉练
第六章游泳
游泳
开始
娱乐游泳
定时游泳
耐力游泳
防淹死法
热流量减少姿势
第七章骑车
骑车
衣服
额外的设备
骑车小技巧
训练
自行车保养
一些便利提示
受伤
第八章自卫
目卫
行动与法律
人体的靶位区
移动
组合击打
英国皇家特种部队风格的培训
瑜伽功与灵活性
自律
第九间身体损伤
脚与腿
双肩与上肢
紧急状况
救援ABC
体温过低
体温过高
第十章完整健身计划
第二部分营养
第十一章每日营养需求
第十二章营养食谱
第十三章生存食物
第三部分精神活力
第十四章积极思考
第十五章工作压力
第十六章正视危险

Book Abstract

1 健身的重要性医学科学证明，如果保持健康的体魄，按有利健康的食法补充营养，那么，我们活更长时间的机会就更大，也更有可能避免健康问题。在极端情况下，人的健康水平和整体的身心健康会产生或生或死的差别。我们越来越明显地感受到生活中的种种压力。压力就是那种让我们时时刻刻难以忘记的事情。高层经理和家庭主妇体验的是不同类型的压力，但是，其带来的影响却是一样的。如果胃口一直不好，或者睡眠不足，感觉不安，或者觉得无法把握自己的生活，或者只是整体上的自信心不足，那么，这些健身计划会对你有所帮助。按照这些简便易行的计划，人人都可以改进自己的生活方式，得到更大的人生乐趣。整体的健康可细分为三大类别：柔软、毅力和体力，这三个类别都是本书讲述的健身计划针对的内容。年轻人也许会把重点放在体力与耐力的锻炼上，而中老年人則可能花更多时间进行柔软性训练。不过，某种程度的灵活性是我们所有人都必须具备的。例如，在自卫中，行动自如和关节旋转是特别重要的。速度与体力取决于高水平的柔屈度。如果每次锻炼之前先来一点比较轻微的热身活动，再加上几个伸展练习，人体的血液就会开始向肌肉中更多地流动，从而避免因突然的爆发性活动引起肌肉拉伤或韧带损伤。同理，经过剧烈的运动之后，我们必须以少许锻炼让身体冷却下来，使身体各部分器官恢复正常工作水平。记住：如果开始体会到胸痛、臂部刺痛、长时间呼吸不畅、冒汗或头痛，应该去看医生。2 女士训练时的特别注意事项奥林匹克运动会、现代体育和军事练习计划，都是男士为男士设计的。因为男士有偏见，所以女士总是会因此而感到极大的困难。直到1960年，医学仍然是男士控制的一门职业。体育界的各个重要团体都认为，妇女参加马拉松长跑是危险的。女士必须依靠自己的力量改变人们的这种偏见。1964年，苏格兰长跑运动员戴尔·克里格成为第一个打破3小时10分障碍的女士，但组织部门派了一辆救护车一路跟在她身后，一直跟到了冲刺线！三年后，卡萨琳·斯威策尔没有说明自己的性別就参加了波士顿马拉松长跑赛。人们都以为她是男性，她戴着头罩进入起跑线。起跑之前的几秒钟内，她掀起了头罩，暴露了自己的性别。比赛的主持人和多名组织者意识到自己的错误，因此想追上她，但竟然都没有她跑得快，根本都赶不上！我还记得自己很愚蠢地参加了一个地方女士曲棍球队开办的健身班，想起此事来真是很难堪。头20分钟一点问题也没有，我带着嘲讽的意思夸大练习的动作。之后就开始做伸展运动，我还是很喜欢当时放的音乐，也很喜欢班上很多人对我的特别关注。但不久，我就体会到了一辈子最难受的一次痉挛。我跛着脚走开了，原来打橄榄球时留下的老伤复发了。结果引起一阵哄堂大笑。从心理上讲，女士都是非常强壮的，而且她们的机动水平很高。但是，除开偏见不说，女士都有某种程度的解剖学和生理学上的差别，使她们无法产生与男性一样的体力输出。这些包括：心室容量较小，比同等男性的搏出血量少10%。同等体重情况下，女性的血容量少20%。携带氧气的血蛋白少，肺活量小10%。骨盆更宽，从而增大股骨的角度，使双膝更加靠近。同等体重情况下，女性体脂多出10左右。跟腱稍短，导致奔跑时较少的弹性反冲力。女性经期对身心造成一定压力，甚至会影响整体的表现水平。虽然女性在各种体育赛事中获得过金牌，而且差不多是在她们经期的各个不同阶段获得的类似表现，但是，我们必须要考虑到她们的身体有如上所列的差别。事实上，定期的锻炼和健身训练可为女性提供特别益处：练习与健身训练证明可减轻痛经。定期练习可减轻经前紧张。游泳、骑车和增氧步行尤其适合孕期妇女，所有的锻炼均有益于提高血氧含量，而高的血氧含量对胎儿是有益的。练习可减轻与怀孕有关的问题，比如过度的体重增加、便秘、晨间恶心与静脉曲张。已经观察到某些运动员第一阶段的生产时间缩短2.5小时，第二阶段的生产时间缩短20分钟。练习有助于“抗忧郁”，并提升孕期情绪。但是，定期练习有可能扰乱经期，甚至有可能导致闭经。这是对压力的反应，训练停止或减少后，应该能够恢复正常经期。如果担心，可咨询医生。许多女士在怀孕期间继续练习，但此事应该与医生商量。作为一般性的原则，孕期不要进行任何新的健身计划。游泳、骑车和步行比跑步好。孕妇不应参加跑步比赛，也不应参加长时间赛跑，因为导向子宫的血流太低会损害未出生的婴儿。同样，孕妇也不得过热，因为太高的体温也会损害婴儿。练习的时候，女性应该特别注意穿上合适的衣服。乳房没有供支撑用的肌肉，它只能依靠纤维组织，而纤维组织在练习的时候会伸展。因此，强烈建议练习时戴上全支撑型运动用胸罩。P3-6

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Jingdong book

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