實用健身與訓練指導（簡體書）

本書根據各種人群的身體特點考慮，從實戰出發，介紹了鍛煉各項身體素質的方法、精准訓練以及放鬆各個肌肉部位的動作及手段，並提出走步健身、個人健身計劃制定、運動與飲食的建議，也針對一些運動常識進行了簡單介紹等。本書編寫上採用了大量彩色圖片，這些圖片由作者親自拍攝、撰寫，並結合作者幾十年的經驗和相關知識 ，書中有些知識點是前所未有的，在本書中首次出現，為讀者的健康、運動，提供參考。本書適合大眾鍛煉、健身愛好者、業餘和專業運動訓練的參考。

蘭成偉，男，1964年出生，畢業于成都體育學院體育教育專業，副教授，現任職於四川工程職業技術學院。有四十餘年的體育運動生涯，三十餘年的體育教學和訓練工作，熱愛運動損傷，善於專研運動醫學。

目 錄

第一章 健身與訓練常識···························································· 001

第二章 運動訓練······································································ 013

第一節 身體素質分類···························································· 013

第二節 素質訓練原則和方法·················································· 016

第三節 輔助訓練手段···························································· 032

第三章 增肌和減脂··································································· 033

第一節 增 肌······································································ 033

第二節 減脂（減肥）···························································· 035

第三節 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 軀幹部位·································································· 057

第二節 上肢和肩帶部位························································ 124

第三節 下肢帶（盆帶）和腿部··············································· 177

第四節 肌肉用力分析列舉····················································· 220

第六章 放 松························ 234

第一節 自我放鬆·································································· 234

第二節 按摩放鬆·································································· 239

第三節 伸展練習·································································· 247

第四節 意念放鬆·································································· 267

第七章 制訂個人健身計劃························································· 272

第八章 運動與飲食營養···························································· 279

參考文獻······························· 283