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本书特色
本书根据各种人群的身体特点考虑，从实战出发，介绍了锻炼各项身体素质的方法、精准训练以及放松各个肌肉部位的动作及手段，并提出走步健身、个人健身计划制定、运动与饮食的建议，也针对一些运动常识进行了简单介绍等。本书编写上采用了大量彩色图片，这些图片由作者亲自拍摄、撰写，并结合作者几十年的经验和相关知识 ，书中有些知识点是前所未有的，在本书中首次出现，为读者的健康、运动，提供参考。本书适合大众锻炼、健身爱好者、业余和专业运动训练的参考。
内容简介
本书根据各种人群的身体特点考虑，从实战出发，介绍了锻炼各项身体素质的方法、精准训练以及放松各个肌肉部位的动作及手段，并提出走步健身、个人健身计划制定、运动与饮食的建议，也针对一些运动常识进行了简单介绍等。本书编写上采用了大量彩色图片，这些图片由作者亲自拍摄、撰写，并结合作者几十年的经验和相关知识 ，书中有些知识点是靠前的，在本书中抢先发售出现，为读者的健康、运动，提供参考。本书适合大众锻炼、健身爱好者、业余和专业运动训练的参考。
作者简介
兰成伟，男，1964年出生，毕业于成都体育学院体育教育专业，副教授，现任职于四川工程职业技术学院。有四十余年的体育运动生涯，三十余年的体育教学和训练工作，热爱运动损伤，善于专研运动医学。
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
