![](http://img.alicdn.com/imgextra/i4/2455124912/O1CN01VJ4iDv1m9k8MKw5up_!!0-item_pic.jpg)
產品名稱:無器械力量訓練彩色圖譜 ISBN編號:9787115550804 書名:無器械力量訓練彩色圖譜 無器械力量訓練彩色圖譜 作者:吉耶爾莫·賽哈斯 代碼:59 是否是套裝:否 出版社名稱:人民郵電出版社
"<img class="desc_anchor" id="desc-module-1" src="http://assets.alicdn.com/kissy/1.0.0/build/imglazyload/spaceball.gif"> <div style="width: 790.0px;margin: auto;"> <div class="hlg_poster" style="position: ;"><img src="http://img.alicdn.com/imgextra/i3/2455124912/O1CN01jxfD7j1m9k5f4TBOl_!!2455124912.png" width="790" height="280" alt="�1�7�1�7�1�7�0�9亣�1�7�1�7" usemap="#m_templet8076302" border="0"> <map name="m_templet8076302"> <area shape="rect" coords="-1,-2,266,152" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471119"><area shape="rect" coords="264,-2,517,154" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471213"><area shape="rect" coords="517,-1,788,157" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471218"><area shape="rect" coords="2,152,264,283" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471228"><area shape="rect" coords="264,153,518,281" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471235"><area shape="rect" coords="516,156,786,278" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471246"></map></div><div class="hlg_poster" style="position: ;"><img src="http://img.alicdn.com/imgextra/i4/2455124912/O1CN01936iDr1m9k5lCiwBC_!!2455124912.png" width="790" height="150" alt="�1�7�1�7�1�7�0�9亣�1�7�1�7" usemap="#m_templet8076303" border="0"> <map name="m_templet8076303"> <area shape="rect" coords="-1,0,272,144" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471256"><area shape="rect" coords="271,-3,521,152" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471273"><area shape="rect" coords="520,-3,787,152" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471277"></map></div><div class="hlg_poster" style="position: ;"><img src="http://img.alicdn.com/imgextra/i1/2455124912/O1CN01JNfwcI1m9k5krdxi6_!!2455124912.png" width="790" height="290" alt="�1�7�1�7�1�7�0�9亣�1�7�1�7" usemap="#m_templet8076306" border="0"> <map name="m_templet8076306"> <area shape="rect" coords="-1,76,206,190" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471317"><area shape="rect" coords="205,74,396,191" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471319"><area shape="rect" coords="395,75,582,193" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471323"><area shape="rect" coords="581,70,786,195" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471324"><area shape="rect" coords="-1,188,213,290" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471327"><area shape="rect" coords="211,190,395,289" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471329"><area shape="rect" coords="395,192,583,294" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471332"><area shape="rect" coords="582,194,784,294" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471341"></map></div><div class="hlg_poster" style="position: ;"><img src="http://img.alicdn.com/imgextra/i1/2455124912/O1CN01EZTLdJ1m9k5krpdyk_!!2455124912.png" width="790" height="220" alt="�1�7�1�7�1�7�0�9亣�1�7�1�7" usemap="#m_templet8076310" border="0"> <map name="m_templet8076310"> <area shape="rect" coords="0,0,269,119" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471360"><area shape="rect" coords="395,117,789,220" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471410"><area shape="rect" coords="0,117,396,218" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471406"><area shape="rect" coords="268,-3,518,117" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471370"><area shape="rect" coords="518,-1,787,118" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471402"></map></div><div class="hlg_poster" style="position: ;"><img src="http://img.alicdn.com/imgextra/i1/2455124912/O1CN01ye40Iy1m9k5gZHx1V_!!2455124912.png" width="790" height="230" alt="�1�7�1�7�1�7�0�9亣�1�7�1�7" usemap="#m_templet8076315" border="0"> <map name="m_templet8076315"> <area shape="rect" coords="0,-1,271,129" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471416"><area shape="rect" coords="271,0,521,125" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471420"><area shape="rect" coords="520,1,791,128" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471426"><area shape="rect" coords="0,128,790,230" href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1471444"></map></div> </div> <div class="nav_bar" style="width: 790.0px;margin: auto;"> <table width="750" cellspacing="0" cellpadding="0" border="0"><tr><td><table width="750" cellspacing="0" cellpadding="0" border="0"><tr><td><a href="http://market.m.taobao.com/app/miniapp-biz/qrcode/index.html?_ariver_appid=3000000002151892&page=pages%2Flanding%2Flanding%3FpageId%3D1458092" target="_blank"><img src="http://img.alicdn.com/imgextra/i4/2455124912/O1CN01XZBqPF1m9k5ZBbPi6_!!2455124912.png"></a></td></tr></table></td></tr></table> </div> <img class="desc_anchor" id="desc-module-2" src="http://assets.alicdn.com/kissy/1.0.0/build/imglazyload/spaceball.gif"> <div class="detailpage-top" style="width: 790.0px;margin: 0 auto;font-family: 微軟雅黑;font-size:18px;font-old: 29.5px;" align="center"> <p style="font-size:18px;font-old: 48.0px;padding: 10.0px;margin: 0.0px;font-weight: bold;"> 無器械力量訓練彩色圖譜/悅動空間 </p> <div style="width: 740.0px;margin: 0 auto;padding: 40.0px 0 20.0px 0;color: #666666;" align="left"> <div style="padding: 10.0px 0 0 0;"> <span style="margin-left: 20.0px;">作 者:</span><span style="margin-left: 20.0px;">(西)吉耶爾莫·賽哈斯 著 湯璐 譯</span> </div> <img style="float: left;" src="http://img.alicdn.com/imgextra/i1/101450072/TB28iyVhwxlpuFjSszgXXcJdpXa-101450072.png" alt=> <div style="padding: 10.0px 0 0 0;"> <span style="margin-left: 20.0px;">定 價:</span><span style="margin-left: 20.0px;">59</span> </div> <img style="float: left;" src="http://img.alicdn.com/imgextra/i1/101450072/TB28iyVhwxlpuFjSszgXXcJdpXa-101450072.png" alt=> <div style="padding: 10.0px 0 0 0;"> <span style="margin-left: 20.0px;">出 版 社:</span><span style="margin-left: 20.0px;">人民郵電出版社</span> </div> <img style="float: left;" src="http://img.alicdn.com/imgextra/i1/101450072/TB28iyVhwxlpuFjSszgXXcJdpXa-101450072.png" alt=> <div style="padding: 10.0px 0 0 0;"> <span style="margin-left: 20.0px;">出版日期:</span><span style="margin-left: 20.0px;">2021年01月01日</span> </div> <img style="float: left;" src="http://img.alicdn.com/imgextra/i1/101450072/TB28iyVhwxlpuFjSszgXXcJdpXa-101450072.png" alt=> <div style="padding: 10.0px 0 0 0;"> <span style="margin-left: 20.0px;">頁 數:</span><span style="margin-left: 20.0px;">151</span> </div> <img style="float: left;" src="http://img.alicdn.com/imgextra/i1/101450072/TB28iyVhwxlpuFjSszgXXcJdpXa-101450072.png" alt=> <div style="padding: 5.0px 0;"> <span style="margin-left: 20.0px;">裝 幀:</span><span style="margin-left: 20.0px;">平裝</span> </div> <img style="float: left;" src="http://img.alicdn.com/imgextra/i1/101450072/TB28iyVhwxlpuFjSszgXXcJdpXa-101450072.png" alt=> <div style="padding: 10.0px 0 0 0;"> <span style="margin-left: 20.0px;">ISBN:</span><span style="margin-left: 20.0px;">9787115550804</span> </div> <img style="float: left;" src="http://img.alicdn.com/imgextra/i1/101450072/TB28iyVhwxlpuFjSszgXXcJdpXa-101450072.png" alt=> </div> </div> <div class="detailpage-remark" style="width: 790.0px;margin: 0 auto;font-family: 微軟雅黑;font-size:18px;font-old: 29.5px;" align="center"> <img style="padding: 30.0px 0 0 0;width: 790.0px;" src="http://img.alicdn.com/imgextra/i4/101450072/TB2HCN4i4lmpuFjSZPfXXc9iXXa-101450072.jpg" alt="主編推薦"> <p style="text-indent: 2.0em;line-height: 44.17px;width: 715.0px;margin: 0 auto;text-align: left;"> 1. 本書具有很強的實用價值,詳細介紹了如何以及在何時對身體的不同部位進行有效的力量訓練,從而塑造良好的體型。2. 介紹了不同區域肌肉力量訓練的優選方法,對於每種練習方法都提供了詳細清晰的圖示和說明,展示了主要肌肉和輔助肌群的運動狀態。讀者可以按照書中圖示和文字說明進行練習,直觀方便。3. 采用高質量的全彩插圖,將每項訓練以視覺化的方式呈現給讀者,並提供清楚簡明的說明,方便讀者快速閱讀文字,高效掌握信息。 </p> </div> <img class="desc_anchor" id="desc-module-3" src="http://assets.alicdn.com/kissy/1.0.0/build/imglazyload/spaceball.gif"> <div align="center" style="width: 790.0px;margin: 0 auto;font-size:18px;font-old: 29.5px;"> <img alt="目錄" src="http://img.alicdn.com/imgextra/i1/101450072/TB2dGIjcNRDOuFjSZFzXXcIipXa-101450072.png" style="padding: 30.0px 0 0 0;width: 790.0px;"> <div align="left" style="width: 650.0px;margin: auto;text-align: left;"> <span style="margin-right: 18.0px;">●</span>使用指南<br>肌肉分布圖<br>無器械力量訓練<br> 引言<br> ·什麼是無器械力量訓練<br> ·器械輔助的力量訓練的優點與缺點<br> ·無器械力量訓練的優點與缺點<br> ·訓練場所與方式<br> ·基本術語<br> 訓練原則<br> ·特異性原則<br> ·超負荷原則<br> ·超補償原則<br> ·連續性原則<br> ·漸進性原則<br> ·恢復原則<br> ·多樣化原則<br> ·個性化原則<br> ·收益遞減原則<br> ·重要數據回顧<br> 訓練計劃<br> ·制訂訓練計劃<br> 飲食<br> ·合理飲食<br>訓練<br> 胸部訓練<br> 01 俯臥撐<br> 02 懸掛俯臥撐<br> 03 深度俯臥撐(支撐物輔助)<br> 04 左右移動俯臥撐<br> 05 毛巾滑動俯臥撐<br> 06 跳躍俯臥撐<br> 07 雙手後撤俯臥撐<br> 背部訓練<br> 08 弔式劃船<br> 09 杠杆反向劃船<br> 10 負重引體向上<br> 11 窄距反握式引體向上<br> 12 突擊隊引體向上<br> 13 負重支撐劃船<br> 14 懸掛牽拉<br> 15 聳肩訓練<br> 16 反向雙拱<br> 肩部訓練<br> 17 倒立肩推<br> 18 過頂肩推<br> 19 上斜前平舉<br> 20 肩部伸展<br> 21 側平舉<br> 22 前平舉<br> 手臂訓練<br> 23 阻力帶手臂彎舉<br> 24 懸掛彎舉<br> 25 橫杆懸掛彎舉<br> 26 負重縱向拉伸<br> 27 鑽石俯臥撐<br> 28 肱三頭肌撐體<br> 29 肱三頭肌懸掛伸展<br> 腹部訓練<br> 30 平板支撐<br> 31 直臂卷腹<br> 32 支撐提臀抬腿<br> 33 傾斜提臀抬腿<br> 34 負重直臂卷腹<br> 35 懸掛反向卷腹<br> 36 側板支撐<br> 37 側臥卷腹<br> 臀部訓練<br> 38 負重抬臀<br> 39 雙腿上踢<br> 40 負重後踢腿<br> 腿部訓練<br> 41 負重深蹲<br> 42 懸掛深蹲<br> 43 負重弓步<br> 44 反向後傾下腰<br> 45 西斯深蹲(柔式深蹲)<br> 46 站立腿彎舉<br> 47 羅馬尼亞硬拉<br> 48 懸掛式腘繩肌彎舉<br> 49 負重提踵<br> 50 懸掛提踵<br>訓練方案<br> 初級訓練方案<br> 中級訓練方案<br> 不錯訓練方案<br> </div> </div> <img class="desc_anchor" id="desc-module-4" src="http://assets.alicdn.com/kissy/1.0.0/build/imglazyload/spaceball.gif"> <div class="detailpage-content" style="background: #a4a4a4;color: #fefeff;padding: 20.0px 0;width: 790.0px;margin: 0 auto;font-family: 微軟雅黑;font-size:18px;font-old: 29.5px;" align="center"> <img style="width: 790.0px;" src="http://img.alicdn.com/imgextra/i4/101450072/TB2uhKJhB0kpuFjSsppXXcGTXXa-101450072.png" alt="內容虛線"> <p style="font-size:18px;font-old: 40.0px;font-weight: bold;padding: 0.0px;margin: 0.0px;">內容簡介</p> <img style="width: 790.0px;" src="http://img.alicdn.com/imgextra/i2/101450072/TB2LvCmhxXkpuFjy0FiXXbUfFXa-101450072.png" alt=> <p style="text-indent: 2.0em;line-height: 44.17px;width: 715.0px;margin: 0 auto;text-align: left;"> 本書是一本完整的無器械力量訓練可視化指南,共包括50個涉及胸部、背部、肩部、手臂、腹部、臀部和腿部的基本訓練動作。每一個訓練動作都用圖示的方式進行展示,並詳細介紹了重點鍛煉的身體部位,準備姿勢、肌肉強度等,同時為不同水平的訓練者設計了簡易版變式和進階版變式。在本書很後一部分還提供了分別適合初級訓練者、中級訓練者和不錯訓練者的訓練方案。利用本書所介紹的方法,無需專門器械即可在家庭、辦公室以及其他場所進行卓有成效的訓練。 本書適合不同水平的健身愛好者使用。 </p> </div> <img class="desc_anchor" id="desc-module-5" src="http://assets.alicdn.com/kissy/1.0.0/build/imglazyload/spaceball.gif"> <div class="detailpage-author" style="width: 790.0px;margin: 0 auto;font-family: 微軟雅黑;font-size:18px;font-old: 29.5px;" align="center"> <img style="padding: 30.0px 0 0 0;width: 790.0px;" src="http://img.alicdn.com/imgextra/i2/101450072/O1CN01CyinRX1CP13xsskkr-101450072.jpg" alt="作者簡介"> <p style="font-size:18px;font-old: 40.0px;padding: 0.0px;margin: 0.0px;">(西)吉耶爾莫·賽哈斯 著 湯璐 譯</p> <div style="margin: 30.0px 0 20.0px 0;"> <img style="float: left;margin: -21.0px 0 0 370.0px;" src="http://img.alicdn.com/imgextra/i4/101450072/TB2I_yaiY4npuFjSZFmXXXl4FXa-101450072.png" alt=> <div style="border: 1.0px solid #c0c0c0;padding: 40.0px 30.0px;"> <p style="text-indent: 2.0em;line-height: 44.17px;width: 715.0px;margin: 0 auto;text-align: left;"> 吉耶爾莫·賽哈斯(Guillermo Seijas)西班牙知名運動醫學專家,私人健身教練,健身雜志撰稿人,編寫過多本關於健身與運動方面的圖書,多次獲得重要獎項。 我社引進出版的《拉伸訓練彩色圖譜》《肌肉力量訓練彩色圖譜》發行量均達到8萬冊左右。 </p> </div> </div> </div> '; "![](http://img.alicdn.com/imgextra/i4/2455124912/O1CN01VJ4iDv1m9k8MKw5up_!!0-item_pic.jpg)
|