家庭健身指南

家庭健身指南第一章家庭健身基础理念.............................................................................................................21.1健身的重要性...................................................................................................................21.2家庭健身的优势...............................................................................................................21.3设定合理健身目标...........................................................................................................3第二章家庭健身环境布置.............................................................................................................32.1选择合适的场地...............................................................................................................32.2常用健身器材介绍...........................................................................................................42.3营造舒适健身氛围...........................................................................................................4第三章有氧运动锻炼.....................................................................................................................43.1跳绳锻炼...........................................................................................................................43.2原地跑步...........................................................................................................................53.3瑜伽练习...........................................................................................................................5第四章力量训练.............................................................................................................................64.1自重训练...........................................................................................................................64.1.1俯卧撑...........................................................................................................................64.1.2深蹲...............................................................................................................................64.1.3引体向上.......................................................................................................................64.2哑铃训练...........................................................................................................................64.2.1哑铃卧推.......................................................................................................................64.2.2哑铃弯举.......................................................................................................................64.2.3哑铃深蹲.......................................................................................................................64.3弹力带训练.......................................................................................................................74.3.1弹力带站立划船...........................................................................................................74.3.2弹力带弯腿硬拉...........................................................................................................74.3.3弹力带二头肌弯举.......................................................................................................7第五章核心训练.............................................................................................................................75.1普通平板支撑...................................................................................................................75.2侧平板支撑.......................................................................................................................85.3站立腹肌训练...................................................................................................................8第六章下肢训练.............................................................................................................................86.1深蹲训练...........................................................................................................................86.2管状支撑训练...................................................................................................................96.3提膝跑训练.......................................................................................................................9第七章上肢训练...........................................................................................................................107.1俯卧撑训练.....................................................................................................................107.1.1基础动作.....................................................................................................................107.1.2训练计划.....................................................................................................................107.2引体向上训练.................................................................................................................107.2.1基础动作.....................................................................................................................107.2.2训练计划.....................................................................................................................107.3仰卧起坐训练.................................................................................................................11

网址：家庭健身指南 https://www.yuejiaxmz.com/news/view/26100

相关内容

快收下这份家庭运动指南，别让健身变伤身
居家健身指南：强身健体的六项家庭运动，让健康随手可得
女性健身指南
家庭急救指南
残疾人居家健身指南
登山健身指南
运动健身指南
在家健身指南（在家实现健身梦想，让你每天都拥有活力）
《全民健身指南》发布
器械健身完全指南

随便看看