雕塑完美下半身！自宅下半修身操 pdf epub mobi txt 电子书 下载 2025

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　　下半身泛指大腿及臀部周围的肌肉，
　　过了20岁以后，大肌肉的肌力会开始减弱，变得不易瘦且容易疲劳。
　　若加上不良的站姿、坐姿、饮食习惯，
　　很容易让下半身变得「又肉又壮」。
　　
　　然而「养成运动习惯」看似简单，但要每天抽空完成有其难度，
　　作者深入了解现代人的生活习惯，研发出「能持之以恆、效果最明显」的运动方法，
　　只要在家准备一张椅子，
　　随时都能按照自己的能力范围、在家里自行施做肌力训练及伸展操，
　　强化自己的下半身肌力。
　　
　　全书附全彩照片及浅显易懂的解说，
　　若能按照此训练模式，3个月后会发觉自己的身材在不知不觉间发生了变化。
　　不但出现性感迷人的蜜桃臀、纤长腿，体力变好还不易发胖。
　　赶紧动起来吧！３个月后，你将看见焕然一新的自己！
　　
本书特色
　　
　　◎锁定下半身肌力训练，无需任何健身器材，一张椅子＋你自己，打造完美不复胖的下半身曲线！
　　◎主打「能持之以恆、效果最明显」的运动方法，消水肿、除脂肪，３个月见效！
　　◎附「肌力测试」和「肌肉量确认」，依自身状况从五等级中选择最适合自己的运动强度施行。

作者简介

中野‧詹姆士‧修一

　　生于1971年。私人教练、健康指导员、美国运动医学会认证之体适能健康专家、日本健康心理学会认证之健康心理师、早稻田大学推广中心讲师、爱迪达约聘顾问等。是日本少数能同时从Physical（身体面）及 Mental（精神面）进行指导的运动教练，目前担任桌球选手福园爱的体能指导教练，过去曾帮助网球选手伊达公子成功复出。除了担任运动选手的教练以外，亦接受私人签约，有「最难预约的教练」之称。为了普及正确的训练方法，积极在全日本各地举办演讲活动。主要着作、监修书籍有《バランスボールエクササイズ》（成美堂出版）、《今天的伸展操！》（悦知出版）、《下半身，决定你的下半生》（平安文化出版）等，亦监修大量杂志文章。
 

．前言                                                                                                                   
．主要肌肉图、骨骼图﹝正面﹞﹝背面﹞                                                       
．本书的特色与使用方法                                                                           
 
为何只须加强锻鍊下半身呢？
．运动量不足的人比起「体干」更应锻鍊「下半身」                                   
．没有「锻鍊下半身肌肉」会有什么后果？                                                   
．主宰肌力训练的超负荷原则                                                                           
．不必急着马上开始训练                                                                                   
．有办法只瘦「下半身」或「特定部位」吗？                                                       
．消除下半身水肿的方法                                                                                   
．锻练下半身肌肉能得到意料之外的效果                                                               
．在家里也能轻松办到的训练方式                                                                   
 
下半身的肌力训练
．在施行下半身肌力训练之前                                                                           
．能了解目前肌力等级的肌力测试                                                                   
．确认下半身的肌肉量                                                                                               
大腿周围
．①深蹲                                                                                                                       
．②分腿蹲                                                                                                           
．③单脚蹲                                                                                                           
．④超人姿势（单脚蹲）                                                                                   
．⑤T字形平衡（单脚蹲）                                                                                 
．⑥可于日常生活中施行的训练法                                                                   
在办公室坐空气椅／起身时用单脚站起／爬楼梯（多跨一个阶梯）／大步走路
．三分钟热度也没关系                                                                                               
 
臀部周围
．①抬腿                                                                                                                       
．②髋关节伸展
．③抬腿        难度Ⅰ                                                                                                   
．④抬腿        难度Ⅱ                                                                                                   
．⑤抬腿        难度Ⅲ                                                                                           
大腿内侧
．①大腿内收Ⅰ                                                                                                   
．②大腿内收Ⅱ                                                                                           
大腿根部
．①抬膝                                                                                                                       
．②举膝                                                                                                                       
小腿
．①小腿上提                                                                                                               
．②单脚小腿上提                                                                                                       
．锻鍊肌力比按摩更能有效改善肩膀僵硬和腰痛                                           
 
下半身的静态伸展操
．在施行下半身伸展操之前                                                                                       
．股四头肌&髂腰肌的柔软度测试                                                                            
股四头肌
．①坐在地板上                                                                                           
．②单脚站立                                                                                                       
髂腰肌
．①坐在椅子上                                                                                           
．②站立                                                                                                               
．腿后腱肌群的柔软度测试                                                                                       
腿后腱肌群
．①坐在地板上                                                                                                   
．②使用椅子                                                                                                       
．肌力训练的持续诀窍                                                                                       
 
．臀大肌的柔软度测试                                                                                       
臀大肌
．①浅坐在椅子上                                                                                               
．②坐在地板上                                                                                                   
．内收肌群的柔软度测试                                                                           
内收肌群
．①浅坐在椅子上                                                                                                       
．②仰躺                                                                                                                       
．小腿三头肌的柔软度测试                                                                                       
小腿三头肌
．①双手撑地                                                                                                               
．②立起单侧膝盖                                                                                                       
．绝对不可以模仿！！危险的错误伸展方式                                                   
．通勤、通学时也能做的肌力训练法                                                                       
．靠「走路」和「跑步」强化肌力                                                                   
 
下半身肌力训练Q&A
．饮食方面有哪些需要特别留意的地方呢？①                                                       
．饮食方面有哪些需要特别留意的地方呢？②                                               
．要过多久才能感受到训练的成效呢？                                                   
．吃饭前后和洗澡前后，何时最适合做肌力训练呢？                           
．在精疲力尽的日子也可以做肌力训练吗？                                           
．喝酒后可以做肌力训练吗？                                                                   
．我害怕肌肉痠痛，完全无心做肌力训练                                                       
．做肌力训练可以除掉橘皮组织吗？                                                                       
．我原本就属于肉壮体型，很难瘦下来……                                           
．下半身肌力训练是无氧运动吗？   

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