雕塑完美下半身!自宅下半修身操
雕塑完美下半身!自宅下半修身操
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價格:NT280元
出版社:楓葉社文化事業有限公司
經銷商:商流文化事業有限公司
ISBN:9789863701033
CIP:425.2
出版日期:2016-06-01
作者:中野‧詹姆士‧修一
譯者:張暐
書籍代號:JA058
頁數:158
開本:21 ‬x 14.8 ‬cm
印刷:全彩印刷 / 平裝
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~「日本最難預約的教練」傾囊相授~

自宅下半修身操,擺脫「肉壯」下半身!

在家打造永不發胖的蜜桃臀、纖長腿!

【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曲線!

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合自己的運動強度施行。

下半身泛指大腿及臀部周圍的肌肉,

過了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,

作者深入了解現代人的生活習慣,研發出「能持之以恆、效果最明顯」的運動方法,

只要在家準備一張椅子,

隨時都能按照自己的能力範圍、在家裡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了變化。

不但出現性感迷人的蜜桃臀、纖長腿,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!

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家、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(身體面)及 Mental(精神面)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出。除了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。為了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》(成美堂出版)、《今天的伸展操!》(悅知出版)、《下半身,決定你的下半生》(平安文化出版)等,亦監修大量雜誌文章。

.前言                                                                                                                   

.主要肌肉圖、骨骼圖﹝正面﹞﹝背面﹞                                                       

.本書的特色與使用方法                                                                           

為何只須加強鍛鍊下半身呢?

.運動量不足的人比起「體幹」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                                                                                   

.有辦法只瘦「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                                                               

.在家裡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

.三分鐘熱度也沒關係                                                                                               

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坐在地板上                                                                                           

.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坐在地板上                                                                                                   

.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坐在地板上                                                                                                   

.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

.飲食方面有哪些需要特別留意的地方呢?①                                                       

.飲食方面有哪些需要特別留意的地方呢?②                                               

.要過多久才能感受到訓練的成效呢?                                                   

.吃飯前後和洗澡前後,何時最適合做肌力訓練呢?                           

.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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