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KingStone

【繁體】囚徒增肌

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KingStone

【繁體】囚徒增肌

Name: 【繁體】囚徒增肌
Brand: KingStone
SKU: 3136017471
Price: 27.73 USD
Availability: OutOfStock

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内容簡介

～十大增肌法則～
練就主宰心靈與肉體的極致力量！

「自體負重訓練只適合增強肌力，無法增大肌肉？這真是胡扯。」——保羅．韋德

你被大量來自雜誌、電視節目、
身旁好友或網路上互相矛盾的健身資訊轟炸，
但想要在其中找到真正有效的健身方法，簡直難如登天。

本書作者曾經是名囚犯，在資源匱乏的情景下，
以「漸進式徒手體操」練就一身足以在險惡監獄存活的實用本領，
面世之作《囚徒健身》弘揚只要「運用自身的體重＋漸進式訓練」，
無須借助外力，就能擁有一身精壯實用的肌肉。
書內提倡的「六招十式」使健身界一片譁然，
鞏固保羅‧韋德在當代健身領域的權威地位。

然而人對強壯的追求永無止盡，
誰也無法抗拒對結實肌肉的熱愛。
亟欲增大肌肉的訓練者，習慣每次鍛鍊時把自己操到不成人形，
但如果你想同時抬升肌肉與力量，最好別這麼幹。

保羅在此書中對進階健身成癮者，推行【十大增肌法則】。
終極目標有九：
◎增加20～30磅堅實、勻稱的肌肉
◎雕塑手臂線條、手臂肌肉增加2～3英吋
◎練就三倍大、厚實的胸大肌和背闊肌
◎增厚及強化魔鬼六塊肌
◎讓粗壯的二頭肌血管清晰、稜角分明
◎打造奧林匹克短跑選手才有的股四頭肌和膕旁肌
◎練就真正的鑽石小腿肌
◎擁有99%的天然健美者都稱羨的大塊肌和超強肌力
◎不靠藥物刺激男性荷爾蒙大量分泌

本書中，身體是你唯一的工具，它就是最頂尖的健身房。
只要認真執行，保證你能得到想要的體格且不會失敗
——即使你過去從未成功。
翻開它，你榮耀的時刻即將開始。

本書特色

◎台灣極限街頭健身運動協會強勢推薦
◎PTT Busclebeach版盛讚，號稱健身界「魔教秘笈」。
◎致力提倡「漸進」、「安全」訓練技巧的重要性。
◎來自監獄，人間失傳的「徒手健身技法」，一塊空地＋你自己，安全、免費、隨時實踐！

．前言
．自重訓練打造完美肌肉，你也做得到！
．徒手健身十大增肌法則
．身體各部位的增肌策略
．擬定訓練計畫
．增長肌肉常見問題
．如何提升力量但不要變大隻
．如何增強男性激素打造一身自然的肌肉
．致謝

內容試閱

現在的人往往會過度誇大肌肉的外觀及訓練成果，豎立一套不合理的健美標準，讓你誤以為達成以上目標沒甚麼，事實上，如果你可以達到以上成果，就已經超越99%的自然健美者了，大部分的自然健美者很少達成甚麼顯著的成果。

為何許多自體負重選手的肌肉大小與力量不成正比？

還在監獄裡時，我敢說大部分的囚犯都知道，不管最初身體結構如何，在嚴格縝密的自體負重訓練下，都可以練就一身可觀結實的肌肉。但當我出獄之後，我就不敢這麼說了，因為在現在的健身範疇裡，自體負重訓練不一定與碩大肌肉畫上等號，而且你會發現許多儘管看起來相當瘦小的自體負重健身者，依然可以做出單手倒立、人體國旗、俄式挺身等需要驚人力量的動作。

為何自體負重訓練者會有如此強大的力量，肌肉塊頭卻不大呢？會造成這樣的差距原因在於訓練方式不同，我在這邊簡單的說明一下，一般來說阻力訓練（resistance training）分成兩種，一種是神經系統的訓練，另一種是肌肉系統訓練，兩者差別很大。

現代的自體負重健身者，大多傾向於神經系統訓練方式，他們透過讓神經系統更能靈活控制肌肉的方式，進一步發展出驚人的肌肉協調力、平衡能力和空間技能，正因為如此，他們不需要發展出大塊的肌肉，也能做出高超的自體負重動作。

這樣的健身哲學大多來自於體操運動員，他們主要聚焦在訓練自己的神經系統，並非將目標放在增長肌肉，當然我知道也有大塊頭的體操選手，但那絕對不是刻意訓練來的，若他們真想要訓練肌肉，效果絕對會更驚人。

請別誤解我，對我來說，我對於這種神經系統訓練方式很是推崇，我也大量運用在自己身上。但我想說的是，若你真的想有爆發式的肌肉增長，你應該訓練的是肌肉系統，而非神經系統。我看過許多運動員，為了增大肌肉而練習自體負重訓練，最後卻因為只鍛鍊到神經系統，而非肌肉系統，而白白浪費體力。他們變得更強壯了，對於自體負重動作也更加熟練，然而肌肉卻沒有變大。六個月後他們放棄了，並告訴身邊的人，自體負重訓練只適合增強肌力，而不會讓人增大肌肉，真是胡說！

事實上他們是用錯了訓練方式才造成這樣的結果，如果他們當初採取的是專為鍛鍊肌肉系統的方法，而非聚焦在訓練神經系統，理應可以獲得他們想要的肌肉。因此，如果你的目標是增大肌肉，就必須捨棄神經系統為主的訓練方式，專注在純粹肌肉系統的訓練。也就是說不要跟從體操人員的訓練，而是以健美方式訓練自己的肌肉，體操人員善於獲取肌肉力量和精通自體負重技巧，而真正的健美者卻懂得如何鍛鍊肌肉系統，使肌肉變大。

接下來的問題便是：如何鍛鍊肌肉系統？為了說得更加清楚明白，我將肌肉系統的訓練寫成「徒手健身十大增肌法則」，如果你希望接下來的幾個月可以打造出真正的肌肉，就忘掉那些典型的神經系統訓練方式，開始認真遵從這十大法則吧！

相信我，成果會好到令你難以置信。

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