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　　下半身泛指大腿及臀部周圍的肌肉，
　　過瞭20歲以後，大肌肉的肌力會開始減弱，變得不易瘦且容易疲勞。
　　若加上不良的站姿、坐姿、飲食習慣，
　　很容易讓下半身變得「又肉又壯」。
　　
　　然而「養成運動習慣」看似簡單，但要每天抽空完成有其難度，
　　作者深入瞭解現代人的生活習慣，研發齣「能持之以恆、效果最明顯」的運動方法，
　　隻要在傢準備一張椅子，
　　隨時都能按照自己的能力範圍、在傢裏自行施做肌力訓練及伸展操，
　　強化自己的下半身肌力。
　　
　　全書附全彩照片及淺顯易懂的解說，
　　若能按照此訓練模式，3個月後會發覺自己的身材在不知不覺間發生瞭變化。
　　不但齣現性感迷人的蜜桃臀、縴長腿，體力變好還不易發胖。
　　趕緊動起來吧！３個月後，你將看見煥然一新的自己！
　　
本書特色
　　
　　◎鎖定下半身肌力訓練，無需任何健身器材，一張椅子＋你自己，打造完美不復胖的下半身麯綫！
　　◎主打「能持之以恆、效果最明顯」的運動方法，消水腫、除脂肪，３個月見效！
　　◎附「肌力測試」和「肌肉量確認」，依自身狀況從五等級中選擇最適閤自己的運動強度施行。

作者簡介

中野‧詹姆士‧修一

　　生於1971年。私人教練、健康指導員、美國運動醫學會認證之體適能健康專傢、日本健康心理學會認證之健康心理師、早稻田大學推廣中心講師、愛迪達約聘顧問等。是日本少數能同時從Physical（身體麵）及 Mental（精神麵）進行指導的運動教練，目前擔任桌球選手福園愛的體能指導教練，過去曾幫助網球選手伊達公子成功復齣。除瞭擔任運動選手的教練以外，亦接受私人簽約，有「最難預約的教練」之稱。為瞭普及正確的訓練方法，積極在全日本各地舉辦演講活動。主要著作、監修書籍有《バランスボールエクササイズ》（成美堂齣版）、《今天的伸展操！》（悅知齣版）、《下半身，決定你的下半生》（平安文化齣版）等，亦監修大量雜誌文章。
 

．前言                                                                                                                   
．主要肌肉圖、骨骼圖﹝正麵﹞﹝背麵﹞                                                       
．本書的特色與使用方法                                                                           
 
為何隻須加強鍛鍊下半身呢？
．運動量不足的人比起「體乾」更應鍛鍊「下半身」                                   
．沒有「鍛鍊下半身肌肉」會有什麼後果？                                                   
．主宰肌力訓練的超負荷原則                                                                           
．不必急著馬上開始訓練                                                                                   
．有辦法隻瘦「下半身」或「特定部位」嗎？                                                       
．消除下半身水腫的方法                                                                                   
．鍛練下半身肌肉能得到意料之外的效果                                                               
．在傢裏也能輕鬆辦到的訓練方式                                                                   
 
下半身的肌力訓練
．在施行下半身肌力訓練之前                                                                           
．能瞭解目前肌力等級的肌力測試                                                                   
．確認下半身的肌肉量                                                                                               
大腿周圍
．①深蹲                                                                                                                       
．②分腿蹲                                                                                                           
．③單腳蹲                                                                                                           
．④超人姿勢（單腳蹲）                                                                                   
．⑤T字形平衡（單腳蹲）                                                                                 
．⑥可於日常生活中施行的訓練法                                                                   
在辦公室坐空氣椅／起身時用單腳站起／爬樓梯（多跨一個階梯）／大步走路
．三分鍾熱度也沒關係                                                                                               
 
臀部周圍
．①抬腿                                                                                                                       
．②髖關節伸展
．③抬腿        難度Ⅰ                                                                                                   
．④抬腿        難度Ⅱ                                                                                                   
．⑤抬腿        難度Ⅲ                                                                                           
大腿內側
．①大腿內收Ⅰ                                                                                                   
．②大腿內收Ⅱ                                                                                           
大腿根部
．①抬膝                                                                                                                       
．②舉膝                                                                                                                       
小腿
．①小腿上提                                                                                                               
．②單腳小腿上提                                                                                                       
．鍛鍊肌力比按摩更能有效改善肩膀僵硬和腰痛                                           
 
下半身的靜態伸展操
．在施行下半身伸展操之前                                                                                       
．股四頭肌&髂腰肌的柔軟度測試                                                                            
股四頭肌
．①坐在地闆上                                                                                           
．②單腳站立                                                                                                       
髂腰肌
．①坐在椅子上                                                                                           
．②站立                                                                                                               
．腿後腱肌群的柔軟度測試                                                                                       
腿後腱肌群
．①坐在地闆上                                                                                                   
．②使用椅子                                                                                                       
．肌力訓練的持續訣竅                                                                                       
 
．臀大肌的柔軟度測試                                                                                       
臀大肌
．①淺坐在椅子上                                                                                               
．②坐在地闆上                                                                                                   
．內收肌群的柔軟度測試                                                                           
內收肌群
．①淺坐在椅子上                                                                                                       
．②仰躺                                                                                                                       
．小腿三頭肌的柔軟度測試                                                                                       
小腿三頭肌
．①雙手撐地                                                                                                               
．②立起單側膝蓋                                                                                                       
．絕對不可以模仿！！危險的錯誤伸展方式                                                   
．通勤、通學時也能做的肌力訓練法                                                                       
．靠「走路」和「跑步」強化肌力                                                                   
 
下半身肌力訓練Q&A
．飲食方麵有哪些需要特彆留意的地方呢？①                                                       
．飲食方麵有哪些需要特彆留意的地方呢？②                                               
．要過多久纔能感受到訓練的成效呢？                                                   
．吃飯前後和洗澡前後，何時最適閤做肌力訓練呢？                           
．在精疲力盡的日子也可以做肌力訓練嗎？                                           
．喝酒後可以做肌力訓練嗎？                                                                   
．我害怕肌肉痠痛，完全無心做肌力訓練                                                       
．做肌力訓練可以除掉橘皮組織嗎？                                                                       
．我原本就屬於肉壯體型，很難瘦下來……                                           
．下半身肌力訓練是無氧運動嗎？   

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雕塑完美下半身！自宅下半修身操 電子書 下載 mobi epub pdf txt 2024

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