实用健身与训练指导

目 录
第一章 健身与训练常识···························································· 001
第二章 运动训练······································································ 013
第一节 身体素质分类···························································· 013
第二节 素质训练原则和方法·················································· 016
第三节 辅助训练手段···························································· 032
第三章 增肌和减脂··································································· 033
第一节 增 肌······································································ 033
第二节 减脂（减肥）···························································· 035
第三节 增重（增胖）···························································· 042
第四章 走步健身······································································ 044
第五章 肌肉部位锻炼动作························································· 057
第一节 躯干部位·································································· 057
第二节 上肢和肩带部位························································ 124
第三节 下肢带（盆带）和腿部··············································· 177
第四节 肌肉用力分析列举····················································· 220
第六章 放 松························ 234
第一节 自我放松·································································· 234
第二节 按摩放松·································································· 239
第三节 伸展练习·································································· 247
第四节 意念放松·································································· 267
第七章 制订个人健身计划························································· 272
第八章 运动与饮食营养···························································· 279
参考文献······························· 283