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Jingdong book

力量锻炼

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Books Fitness & Health Work out

Jingdong book

力量锻炼

Name: 力量锻炼
Brand: Jingdong book
SKU: 3120049451
Price: 45.87 USD
Availability: OutOfStock

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Content Description

《运动健康完全图解系列：力量锻炼》提供了125种由全美健身冠军亲自设计的力量与体能训练方法，从易到难，分步骤、全图解展示，每一种关键动作都配有全彩解剖学插图，精确展示哪些肌肉正在工作，保证读者在安全的前提下完成力量与体能训练。本书提供多种灵活的力量与体能训练技巧，针对不同层次的练习者提供多种运动方案，达到强化肌力、健美塑形的锻炼目的，拥有更美好的身材和更强壮的体能。

Author Description

作者：李普曼，全美健身大赛冠军获得者，健身杂志主编，多本运动健康类书籍作者。拥有亲自创办的健身俱乐部，担任多位好莱坞明星私人健身顾问及美国各类健身比赛裁判。

译者：天津体育学院运动健康系黄力平教授团队翻译。

Catalogue

前言

拉伸与热身

腿部和髋部练习

核心肌群练习

胸部练习

肩部练习

臂部练习

背部练习

运动方案

Introduction

人类进行力量训练已经有上千年的历史，最早可以追溯到古希腊时期的石制举重器材和多种描述举重的雕塑。到了近代，19世纪晚期，哑铃和杠铃是主要的力量训练器材。20世纪60年代，运动训练机开始出现。之后，随着阿诺德?施瓦辛格的纪录片《健美之路》的上映，引发了力量训练和健身的热潮，并成为当今主流的健身活动。

力量训练，也称抗阻训练，是人们提升运动水平和身体外观的重要手段。在对抗握持或其他阻力的情况下，目标肌肉或肌群通过特定动作或次数的重复收缩运动，以增强运动能力。一般而言，在营养和恢复充分的条件下，抗阻训练会使肌肉产生力量增强、体积增大等适应性变化。

不同类型的运动员和健身爱好者均需要进行力量练习。曾经普遍认为力量训练使运动员肌肉过于发达，导致运动迟缓，这一观点已经受到驳斥。世界各地的运动员和教练充分认识到，通过加大运动幅度和准确性训练，在训练日程中加入力量训练更能提高肌肉的力量和爆发力。

力量举重是运动员以尽可能少的次数负重举起最大的重量。运动员不关注单个特定肌肉的力量，而是强调全身多部位肌肉一起合作，协同发力，以便举起最大负重。这涉及用力的大小、速度、动量和技巧。

健美运动员或爱好者希望最大程度地展示肌肉的细节轮廓和发达程度，主要关注的是单块特定肌肉的发力，而尽量不牵涉辅助肌群。这主要通过以下方式来完成：保持步态与持续性，首先缓慢地拉伸开肌肉，然后爆发性地完成某个重复动作，并且在动作顶峰时达到肌肉的完全收缩。

如今，所有健身锻炼计划均包括力量训练。尽管心血管运动锻炼能有效地提高心脏功能，增强代谢和血液循环，但其对提升人体的体能水平的效果却不如力量训练。

只有通过抗阻训练才能改善人体的体形和身体成分，因此仅关注体重数字的变化是片面的。什么是人体的体脂百分比？什么是瘦体重？怎样理解身体质量？就肌肉而言，臂围16英寸*、皮下脂肪很少、二头肌静脉清晰可见的上臂显然比松软、臃肿、臂围18英寸、看不到血管的上臂更加健美。但就实际力量而言，18英寸的上臂比皮下脂肪较少的瘦削上臂（臂围16英寸）更占优势，因为皮下脂肪在举重时可能有利于更多的缓冲和支撑。因此，要达到力量训练效果的最大化，不仅要针对肌肉练习，还要调动周围组织，以强化整个身体。

本书根据不同肌群划分章节，介绍每块肌肉最有效的强化练习方案。虽然某些运动形式，比如壶铃，不那么局限于单独肌肉，而是对身体组织有更高要求，每个章节都将带给练习者极大的收益。

为保证训练的效果和连贯性，训练的重复次数一般建议上肢8~10次，下肢10~15次。

*注：1英寸（in）=2.54厘米（cm）

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