个人健身训练实用指南

《健身房新手指南》：全面运动训练的实用指南 #生活技巧# #健康生活方式# #健康生活方式书籍# #运动训练指南#

个人健身训练实用指南第1章健身基础入门.....................................................................................................................31.1健身的重要性...................................................................................................................31.2设定健身目标...................................................................................................................31.3健身的基本原则...............................................................................................................4第2章健身环境与器材选择.........................................................................................................42.1家庭健身环境布置...........................................................................................................42.2健身房器材介绍...............................................................................................................52.3购买健身器材的注意事项...............................................................................................5第3章有氧运动训练.....................................................................................................................53.1跑步训练...........................................................................................................................53.1.1跑步姿势.......................................................................................................................53.1.2跑步强度.......................................................................................................................63.1.3跑步时间与频率...........................................................................................................63.1.4跑步场地.......................................................................................................................63.2游泳训练...........................................................................................................................63.2.1游泳姿势.......................................................................................................................63.2.2游泳强度.......................................................................................................................63.2.3游泳时间与频率...........................................................................................................63.2.4游泳环境.......................................................................................................................63.3自行车训练.......................................................................................................................63.3.1自行车选购与调整.......................................................................................................63.3.2骑行姿势.......................................................................................................................73.3.3骑行强度.......................................................................................................................73.3.4骑行时间与频率...........................................................................................................73.3.5骑行场地.......................................................................................................................7第4章力量训练.............................................................................................................................74.1自由重量训练...................................................................................................................74.1.1哑铃训练.......................................................................................................................74.1.2杠铃训练.......................................................................................................................74.2机械重量训练...................................................................................................................84.2.1胸部训练.......................................................................................................................84.2.2背部训练.......................................................................................................................84.2.3腿部训练.......................................................................................................................84.3核心训练...........................................................................................................................84.3.1稳定球训练...................................................................................................................84.3.2平板支撑.......................................................................................................................84.3.3俄罗斯转体...................................................................................................................84.3.4超人训练.......................................................................................................................8第5章拉伸与恢复.........................................................................................................................95.1拉伸的重要性...................................................................................................................95.2静态拉伸方法...................................................................................................................9

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