肌肉锻炼完全图解

最适合你的锻炼项目一目了然、简单易学目录肌肉锻炼完全图解作者寄语......................................................................................... 7身体各部位主要肌肉分布——肌肉锻炼的目标.................. 8本书的阅读方法..........................................................................10序章选择适合自己的肌肉锻炼项目....................................11我们可以从肌肉锻炼中获得哪些收益...................................12使肌肉变发达的基本原理.........................................................14负荷（重量）、次数的设定..........................................................18如何选择肌肉锻炼项目.............................................................20 肌肉锻炼项目的选择标准1 运动量...................................21 肌肉锻炼项目的选择标准2 负荷流失程度......................22 肌肉锻炼项目的选择标准3 拉伸部位负荷程度..............23 肌肉锻炼项目的选择标准4 拉伸效果...............................24 肌肉锻炼项目的选择标准5 动作学习难度......................25肌肉锻炼的项目与特征.............................................................26 肌肉锻炼项目1 自重锻炼....................................................27 肌肉锻炼项目2 拉力带锻炼...............................................28 肌肉锻炼项目3 器械锻炼....................................................29 肌肉锻炼项目4 绳索锻炼....................................................30 肌肉锻炼项目5 自由重量锻炼...........................................31提升肌肉锻炼效果的技巧.........................................................32改变对肌肉的刺激......................................................................34第 1 章胸部的肌肉锻炼.................................35胸部的肌肉锻炼胸大肌 ..................................................36自重宽臂俯卧撑.................................................37器械胸推..............................................................38扩胸..............................................................39绳索夹胸.....................................................40哑铃飞鸟.....................................................41哑铃推举.....................................................42卧推.............................................................442胸上部的肌肉锻炼胸大肌（上部） ....................................................... 46自重下斜宽臂俯卧撑............................................................................. 47器械下斜式卧推...................................................................48绳索夹胸（斜上方）........................................................49上斜哑铃推举................................................................50小专栏如何在家锻炼自由重量推举........................................................... 52第 2 章后背的肌肉锻炼.................................................................. 53后背的肌肉锻炼背阔肌、斜方肌 ①..................................................... 54自重反向划船...................................................................................... 55器械器械划船...................................................................................... 56绳索坐姿划船...................................................................................... 58自由重量单手划船...................................................................................... 59自由重量俯身划船...................................................................................... 60后背两侧的肌肉锻炼背阔肌、斜方肌 ②............................................... 62拉力带拉力带下拉.................................................................................. 63器械器械下拉...................................................................................... 64绳索背部下拉...................................................................................... 65自由重量宽握引体向上.............................................................................. 66上背部的肌肉锻炼斜方肌（上部）........................................................... 68拉力带拉力带上提.................................................................................. 69器械史密斯杠铃耸肩......................................................................... 70自由重量哑铃侧平举.................................................................................. 71自由重量哑铃耸肩 ..................................................................................... 72第 3 章肩膀和手腕的肌肉锻炼............................................ 73肩部的肌肉锻炼三角肌①（前部、中部、后部）.........................74自由重量哑铃前平举 ................................................................................. 76拉力带拉力带前平举 ............................................................................ 77绳索绳索前平举.................................................................................. 77自由重量哑铃侧平举.................................................................................. 783力带弯举.................................................................................. 89器械器械弯举...................................................................................... 90自由重量集中弯举 ..................................................................................... 91自由重量哑铃弯举...................................................................................... 92自由重量哑铃斜托弯举.............................................................................. 94自由重量哑铃锤式弯举.............................................................................. 95上臂后侧的肌肉锻炼上臂肱三头肌 ........................................................ 96自重反向俯卧撑.................................................................................. 97自重窄距俯卧撑 ................................................................................. 98绳索下压............................................................................................. 100自由重量哑铃单手后屈伸....................................................................... 101自由重量仰卧拉伸 ................................................................................... 102自由重量颈后哑铃臂屈伸 ...................................................................... 104自由重量杠铃窄握卧推............................................................................ 106小臂的肌肉锻炼小臂屈肌群 ................................................................ 108拉力带拉力带弯举 ............................................................................... 109自由重量哑铃弯举.................................................................................... 110拉力带拉力带侧平举.............................................................................. 79绳索绳索侧平举.................................................................................. 79自由重量哑铃后举...................................................................................... 80拉力带拉力带后举.................................................................................. 81器械后肩飞鸟...................................................................................... 81绳索绳索后举...................................................................................... 81肩部的肌肉锻炼三角肌②（前中部）................................................ 82拉力带拉力带肩推.................................................................................. 83器械器械肩推...................................................................................... 84第 4 章臀部、腿的肌肉锻炼..................................................... 111臀部的肌肉锻炼臀大肌 ............................................................................... 112自重自重臀桥 ................................................................................... 113器械髋关节拉伸 ...............................................................................114绳索绳索髋关节拉伸 ......................................................................115自由重量保加利亚深蹲 ...........................................................................116自由重量臀桥 ............................................................................................118自由重量杠铃后弓步................................................................................119臀部侧面的肌肉锻炼臀中肌.........................................................................120拉力带拉力带单侧手脚提拉...............................................................121器械器械肌肉外展锻炼 ..................................................................122绳索绳索肌肉外展锻炼 ..................................................................123自由重量单侧手脚硬拉............................................................................124骨盆前面的肌肉锻炼髂腰肌.........................................................................126自重侧卧抬腿.....................................................................................127器械髋部摆动.....................................................................................128绳索绳索髋部摆动............................................................................129自由重量髋关节仰卧起坐（脚部固定）................................................130自由重量单杠抬腿.....................................................................................131大腿前侧的肌肉锻炼大腿股四头肌......................................................132自重印度深蹲.....................................................................................133器械腿部关节拉伸............................................................................134器械腿举.............................................................................................135自由重量杠铃深蹲.....................................................................................136大腿后侧的肌肉锻炼腘绳肌.........................................................................138自重臀桥.............................................................................................139器械立式后勾腿................................................................................140自由重量腿臀起.........................................................................................141自由重量髋关节后拉伸............................................................................142自由重量罗马尼亚硬拉............................................................................144大腿内侧的肌肉锻炼内收肌群...................................................................146自重宽蹲.............................................................................................147器械器械肌肉外展锻炼...................................................................148绳索绳索肌肉外展锻炼...................................................................149自由重量宽蹲硬拉.....................................................................................150小腿的肌肉锻炼腓肠肌、比目鱼肌...................................................152自重单侧小腿拉伸............................................................................153器械小腿拉伸.....................................................................................1545第 5 章身体躯干的肌肉锻炼................................................. 155身体躯干的肌肉锻炼脊柱起立肌............................................................... 156自重自重后拉伸 ................................................................................ 157器械器械后拉伸................................................................................. 158自由重量躯干后拉伸................................................................................. 159自由重量硬拉 ............................................................................................. 160腹部的肌肉锻炼腹直肌 ................................................................................ 162自重仰卧卷腹..................................................................................... 163自重仰卧起坐 .................................................................................... 164器械腹肌锻炼 .................................................................................... 166绳索绳索下压..................................................................................... 167自由重量仰卧起坐（脚部固定） .............................................................. 168自由重量下斜仰卧起坐............................................................................ 169肋腹的肌肉锻炼腹斜肌群........................................................................... 170自重侧面卷腹 .................................................................................... 171自重旋转卷腹 ................................................................................... 172自重旋转提腿 .................................................................................... 173器械坐式转体..................................................................................... 174绳索绳索转体..................................................................................... 175自由重量转体锻炼..................................................................................... 176自由重量仰卧转体锻炼............................................................................ 178自由重量侧压.............................................................................................. 179脖子的肌肉锻炼颈部的肌肉群............................................................... 180自重颈部摆动 .................................................................................... 181自重颈部拉伸..................................................................................... 182第 6 章主题肌肉锻炼课程........................................................ 183家庭篇自重和拉力带全身课程.................................................................. 184家庭篇自重和哑铃全身课程...................................................................... 185健身房篇器械全身课程................................................................................... 186健身房篇自由重量全身课程.......................................................................... 187健身房篇上半身强化课程............................................................................... 188健身房篇下半身和躯干强化课程.................................................................. 189家庭篇和健身房篇腹部紧缩课程 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