弹力带训练全书电子书

内容提要

第1章 认识弹力带

弹力带简介

弹力带训练

弹力带的选择

第2章 肩部训练

弹力带-站姿-单侧肩关节前屈 Resistance Band-Standing-Single Arm Shoulder Joint Front Raise

弹力带-站姿-单臂前平举 Resistance Band-Standing-Single Arm-Front Raise

弹力带-站姿-双臂前平举 Resistance Band-Standing-Double Arms-Front Raise

弹力带-哑铃-站姿-双臂前平举 Resistance Band-Dumbbell-Standing-Double Arms-Front Raise

弹力带-站姿-单臂侧平举 Resistance Band-Standing-Single Arm-Lateral Raise

弹力带-站姿-双臂侧平举 Resistance Band-Standing-Double Arms-Lateral Raise

弹力带-站姿-单侧肩关节外展-外旋位 Resistance Band-Standing-Single Arm-Shoulder Joint Lateral Raise-External Rotation

弹力带-站姿-单侧肩关节外展-内旋位 Resistance Band-Standing-Single Arm-Shoulder Joint Lateral Raise-Internal Rotation

弹力带-站姿-弓步-水平外展 Resistance Band-Standing-Lunge-Lateral Raise

弹力带-站姿-双臂肩上推举 Resistance Band-Standing-Double Arms-Uplift

弹力带-站姿-肩上交替推举 Resistance Band-Standing-Double Arms-Uplift-Alternate

弹力带-站姿-双臂推举 Resistance Band-Standing-Double Arms-Uplift

弹力带-站姿-单侧肩关节内旋 Resistance Band-Standing-Single Arm-Shoulder Joint Internal Rotation

弹力带-站姿-单侧肩关节外旋 Resistance Band-Standing-Single Arm-Shoulder Joint External Rotation

弹力带-站姿-双臂水平外旋 Resistance Band-Standing-Double Arms-Horizontal-External Rotation

弹力带-站姿-单臂水平外旋 Resistance Band-Standing-Single Arm-Horizontal External Rotation

弹力带-站姿-双肩外旋 Resistance Band-Standing-Double Shoulders-External Rotation

弹力带-站姿-单臂水平内旋 Resistance Band-Standing-Single Arm-Horizontal Internal Rotation

弹力带-站姿-侧方阻力单臂内旋 Resistance Band-Standing-Single Arm-Internal Rotation-Side Resistance

弹力带-站姿-肩胛骨运动 Resistance Band-Standing-Scapulae Exercise

弹力带-站姿-单臂高拉 Resistance Band-Standing-Single Arm-High Pull

弹力带-站姿-双臂高拉 Resistance Band-Standing-Double Arms-High Pull

弹力带-站姿-Y字激活 Resistance Band-Standing-Activate-Y

弹力带-站姿-T字激活 Resistance Band-Standing-Activate-T

弹力带-站姿-W字激活 Resistance Band-Standing-Activate-W

迷你带-站姿-肩关节三方向激活 Mini Resistance Band-Standing-Shoulder Joint-Three Directions

迷你带-站姿-肩关节画圈-过顶 Mini Resistance Band-Standing-Shoulder Joint-Circle-Above Head

弹力带-站姿-稳定上提-自固定 Resistance Band-Standing-Stability Pull Up

弹力带-站姿-稳定下砍-自固定 Resistance Band-Standing-Stability Pull Down

弹力带-站姿-单臂稳定上提-外固定 Resistance Band-Standing-Single Arm-Stability Pull Up

弹力带-站姿-单臂稳定下砍-外固定 Resistance Band-Standing-Single Arm-Stability Pull Down

弹力带-瑞士球-俯卧-肩关节过顶前屈 Resistance Band-Swiss Ball-Prone-Shoulder Joint-Uplift

弹力带-瑞士球-俯卧-双臂外展 Resistance Band-Swiss Ball-Prone-Double Arms-Lateral Raise

弹力带-坐姿-水平外展 Resistance Band-Sitting-Lateral Raise

弹力带-坐姿-双臂推举 Resistance Band-Sitting-Uplift

迷你带-四点支撑-肩关节三方向激活 Mini Resistance Band-Four Point Support-Shoulder Joint-Three Directions

迷你带-四点支撑-肩关节画圈激活 Mini Resistance Band-Four Point Support-Shoulder Joint-Circle

第3章 胸部与背部训练

弹力带-站姿-飞鸟 Resistance Band-Standing-Fly

弹力带-站姿-斜飞鸟 Resistance Band-Standing-Oblique Fly

弹力带-站姿-肩关节单臂水平内收 Resistance Band-Standing-Single Arm-Horizontal-Shoulder Joint Adduction

弹力带-站姿-双臂胸前水平推 Resistance Band-Standing-Chest Press-Double Arms

弹力带-站姿-胸前交替水平推 Resistance Band-Standing-Chest Press-Single Arm-Alternate

弹力带-站姿-双臂胸前斜上推 Resistance Band-Standing-Oblique above Chest Press-Double Arms

弹力带-站姿-交替胸前斜上推 Resistance Band-Standing-Oblique above Chest Press-Single Arm-Alternate

弹力带-弓步-斜下推 Resistance Band-Lunge-Oblique Below Press

弹力带-坐姿-双臂胸前推 Resistance Band-Sitting-Double Arms-Chest Press

弹力带-瑞士球-坐姿-双臂胸前推 Resistance Band-Swiss Ball-Sitting-Double Arms-Chest Press

弹力带-瑞士球-仰卧-双臂胸前推 Resistance Band-Swiss Ball-Lying-Double Arms-Chest Press

弹力带-瑞士球-坐姿-交替胸前推 Resistance Band-Swiss Ball-Sitting-Single Arm-Chest Press-Alternate

弹力带-瑞士球-仰卧-交替胸前推 Resistance Band-Swiss Ball-Lying-Single Arm-Chest Press-Alternate

弹力带-瑞士球-坐姿-飞鸟 Resistance Band-Swiss Ball-Sitting-Fly

弹力带-瑞士球-仰卧-飞鸟 Resistance Band-Swiss Ball-Lying-Fly

弹力带-哑铃-仰卧-双臂胸前推 Resistance Band-Dumbbell-Lying-Double Arms-Chest Press

弹力带-哑铃-仰卧-双臂飞鸟 Resistance Band-Dumbbell-Lying-Double Arms-Fly

弹力带-俯卧撑 Resistance Band-Push Up

弹力带-跪姿-俯卧撑 Resistance Band-Kneeling-Push Up

弹力带-站姿-双臂高位后拉 Resistance Band-Standing-Double Arms-High Pull Back

弹力带-站姿-双臂水平后拉 Resistance Band-Standing-Double Arms-Horizontal Pull Back

弹力带-单臂剪草机后拉 Resistance Band-Single Arm-Pull Back

弹力带-站姿-拉弓 Resistance Band-Standing-Pull Bow

弹力带-站姿-双臂下拉 Resistance Band-Standing-Double Arms-Pull Down

弹力带-站姿-单臂下拉 Resistance Band-Standing-Single Arm-Pull Down

弹力带-站姿-双臂下拉-前阻力 Resistance Band-Standing-Double Arms-Pull Down-Front Resistance

弹力带-站姿-单臂下拉-后阻力 Resistance Band-Standing-Single Arm-Pull Down-Back Resistance

弹力带-站姿-反向飞鸟 Resistance Band-Standing-Reverse Fly

弹力带-站姿-双侧耸肩 Resistance Band-Standing-Double Arms-Shrug

弹力带-站姿-斜角下拉 Resistance Band-Standing-Oblique-Pull Down

弹力带-跪姿-斜角下拉 Resistance Band-Kneeling-Oblique-Pull Down

弹力带-坐姿-直腿后拉 Resistance Band-Sitting-Straight Leg-Pull Back

弹力带-瑞士球-坐姿-双臂后拉 Resistance Band-Swiss Ball-Sitting-Double Arms-Pull Back

弹力带-瑞士球-坐姿-双臂下拉 Resistance Band-Swiss Ball-Sitting-Double Arms-Pull Down

弹力带-瑞士球-坐姿-反向飞鸟 Resistance Band-Swiss Ball-Sitting-Reverse Fly

弹力带-瑞士球-俯卧-双臂后拉 Resistance Band-Swiss Ball-Prone-Double Arms-Pull Back

弹力带-俯身-直臂后拉 Resistance Band-Bend Down-Straight Arms-Pull Back

第4章 手臂训练

弹力带-站姿-单侧臂屈伸 Resistance Band-Standing-Single Arm-Flexion and Extension Arm

弹力带-站姿-单臂水平臂屈伸 Resistance Band-Standing-Single Arm-Horizontal Flexion and Extension Arm

弹力带-站姿-双臂水平臂屈伸 Resistance Band-Standing-Double Arms-Horizontal Flexion and Extension Arm

弹力带-单臂长号胸前推 Resistance Band-Single Arm-Push Front

弹力带-站姿-单臂过顶臂屈伸 Resistance Band-Standing-Single Arm-Above Head-Flexion and Extension Arm

弹力带-站姿-双臂过顶臂屈伸 Resistance Band-Standing-Double Arms-Above Head-Flexion and Extension Arm

弹力带-站姿-双臂水平横向臂屈伸 Resistance Band-Standing-Double Arms-Horizontal Flexion and Extension Arm

弹力带-站姿-单臂前举臂屈伸 Resistance Band-Standing-Single Arm-Front Raise-Flexion and Extension Arm

弹力带-俯身-双侧臂屈伸 Resistance Band-Bend Down-Double Arms-Flexion and Extension Arm

弹力带-分腿站姿-单侧臂屈伸 Resistance Band-Lunge-Single Arm-Flexion and Extension Arm

弹力带-站姿-双臂弯举 Resistance Band-Standing-Double Arms-Curl

弹力带-哑铃-站姿-单臂基本弯举 Resistance Band-Dumbbell-Standing-Single Arm-Curl

弹力带-站姿-单臂交替弯举 Resistance Band-Standing-Single Arm-Curl-Alternate

弹力带-站姿-双臂反向弯举 Resistance Band-Standing-Double Arms-Reverse Curl

弹力带-站姿-单臂交替反向弯举 Resistance Band-Standing-Single Arm-Reverse Curl-Alternate

弹力带-站姿-单臂水平弯举 Resistance Band-Standing-Single Arm-Horizontal Curl

弹力带-分腿站姿-双臂基本弯举 Resistance Band-Lunge-Double Arms-Curl

弹力带-站姿-前臂旋前 Resistance Band-Standing-Forearm Pronation

弹力带-坐姿-单侧伸腕练习 Resistance Band-Sitting-Single Wrist Flexion

弹力带-坐姿-单侧屈腕练习 Resistance Band-Sitting-Single Wrist Flexion

弹力带-坐姿-双臂基本弯举 Resistance Band-Sitting-Double Arms-Curl

弹力带-坐姿-单侧臂屈伸 Resistance Band-Sitting-Single Arm-Flexion and Extension Arm

弹力带-训练椅-双侧臂屈伸 Resistance Band-Training Chair-Double Arms-Flexion and Extension Arm

弹力带-半跪姿-单臂水平弯举 Resistance Band-Half Kneeling-Single Arm-Horizontal Curl

弹力带-跪姿-单侧外旋伸肘 Resistance Band-Kneeling-Single Arm-External Rotation

第5章 核心与腰腹训练

弹力带-旋转上提 Resistance Band-Twist-Pull Up

弹力带-旋转下砍 Resistance Band-Twist-Pull Down

弹力带-站姿-躯干侧屈 Resistance Band-Standing-Torso Lateral Flexion

弹力带-站姿-过顶-躯干侧屈 Resistance Band-Standing-Above Head-Torso Lateral Flexion

弹力带-站姿-风车练习 Resistance Band-Standing-Windmill Exercise

弹力带-站姿-直臂-躯干旋转 Resistance Band-Standing-Straight Arm-Torso Twist

弹力带-站姿-躯干旋转 Resistance Band-Standing-Torso Twist

弹力带-瑞士球-坐姿-躯干旋转 Resistance Band-Swiss Ball-Sitting-Torso Twist

弹力带-仰卧-双腿臀桥 Resistance Band-Lying-Glute Bridge

弹力带-侧桥 Resistance Band-Side Bridge

弹力带-弓步平衡 Resistance Band-Lunge Balance

弹力带-单足站-静力平衡 Resistance Band-Standing-Single Leg-Balance

弹力带-站姿-侧方阻力平衡 Resistance Band-Standing-Single Leg-Balance-Side Resistance

弹力带-双腿-反向平板 Resistance Band-Double Legs-Reverse Plank

弹力带-单腿-反向平板 Resistance Band-Single Leg-Reverse Plank

迷你带-登山练习 Mini Resistance Band-Mountaineering Exercise

迷你带-四点支撑-髋关节三方向激活 Mini Resistance Band-Four Point Support-Hip Three Directions

迷你带-四点支撑-髋关节画圈激活 Mini Resistance Band-Four Point Support-Hip Circle

弹力带-跪姿卷腹 Resistance Band-Kneeling-Crunch

弹力带-坐姿-卷腹 Resistance Band-Sitting-Crunch

弹力带-仰卧-卷腹 Resistance Band-Lying-Crunch

弹力带-坐姿-躯干旋转 Resistance Band-Sitting-Torso Twist

弹力带-坐姿-挺身练习 Resistance Band-Sitting-Straighten Up

弹力带-半跪姿-挺身 Resistance Band-Half Kneeling-Straighten Up

第6章 臀部与下肢训练

弹力带-深蹲 Resistance Band-Squat

弹力带-双腿半蹲 Resistance Band-Double Legs-Half Squat

弹力带-单腿半蹲 Resistance Band-Single Leg-Half Squat

弹力带-半蹲-静力稳定 Resistance Band-Half Squat-Stability

弹力带-半蹲位-单腿静力 Resistance Band-Half Squat-Single Leg

弹力带-弯举-分腿蹲 Resistance Band-Curl-Split Squat

弹力带-后腿抬高分腿蹲 Resistance Band-High Leg Lift-Squat

弹力带-阻力-动态分腿蹲 Resistance Band-Resistance-Dynamic Split Squats

弹力带-阻力前弓步 Resistance Band-Resistance-Front Lunge

弹力带-站姿-半蹲侧向走 Resistance Band-Standing-Half Squat-Lateral Walk

迷你带-半蹲-侧向走 Mini Resistance Band-Half Squat-Lateral Walk

迷你带-半蹲-直线走 Mini Resistance Band-Half Squat-Straight Walk

迷你带-深蹲-直线走 Mini Resistance Band-Squat-Straight Walk

弹力带-站姿-双腿硬拉 Resistance Band-Standing-Double Legs-Dead Lift

弹力带-站姿-单侧髋后伸 Resistance Band-Standing-Single Hip Back Extension

迷你带-单足站-髋关节后伸 Mini Resistance Band-Standing-Single Leg-Hip Back Extension

弹力带-站姿-单侧腘绳肌收缩 Resistance Band-Standing-Single Hamstring Contract

弹力带-站姿-单侧髋前屈 Resistance Band-Standing-Single Hip Anteflexion

弹力带-站姿-单侧髋内收 Resistance Band-Standing-Single Hip Adduction

弹力带-站姿-单侧髋外展 Resistance Band-Standing-Single Hip Abduction

迷你带-站姿-髋前屈-外旋位 Mini Resistance Band-Standing-Hip Anter Flexion-External Rotation

弹力带-瑞士球-站姿-单侧髋外旋 Resistance Band-Swiss Ball-Standing-Single Hip External Rotation

弹力带-站姿-双脚提踵 Resistance Band-Standing-Double Feet-Calf Raises

弹力带-坐姿-单侧蹬腿 Resistance Band-Sitting-Single Leg Kick

弹力带-坐姿-单侧屈髋-屈膝位 Resistance Band-Sitting-Single Hip Anteflexion

弹力带-坐姿-单侧伸膝 Resistance Band-Sitting-Single Knee Stretches

迷你带-坐姿-双侧髋外展 Mini Resistance Band-Sitting-Double Hip Abduction

弹力带-坐姿-单侧踝背屈 Resistance Band-Sitting-Single Ankle Dorsiflexion

弹力带-坐姿-单侧踝跖屈 Resistance Band-Sitting-Single Ankle Plantar Flexion

弹力带-坐姿-单侧踝跖屈-直膝 Resistance Band-Sitting-Single Ankle Plantar Flexion-Straight Knee

弹力带-坐姿-单侧踝背屈-直膝 Resistance Band-Sitting-Single Ankle Dorsiflexion-Straight Knee

弹力带-单侧足内翻 Resistance Band-Sitting-Single Foot Inversion

迷你带-双侧足外翻 Mini Resistance Band-Sitting-Double Feet Eversion

弹力带-坐姿-腘绳肌拉伸 Resistance Band-Sitting-Hamstring Stretch

弹力带-仰卧-单腿蹬 Resistance Band-Lying-Single Leg Kick

弹力带-仰卧-单侧伸髋 Resistance Band-Lying-Single Hip Extension

迷你带-仰卧-单侧髋外展 Mini Resistance Band-Lying-Single Hip Abduction

弹力带-仰卧-股后肌群拉伸 Resistance Band-Lying-Hamstring Stretch

弹力带-仰卧-阔筋膜张肌拉伸 Resistance Band-Lying-Tensor Fascia Lata Stretch

弹力带-俯卧-单侧屈膝 Resistance Band-Prone-Single Knee Flexion

弹力带-侧卧-单侧伸膝 Resistance Band-Lateral Lying-Single Knee Extension

迷你带-侧卧-单侧髋外展 Mini Resistance Band-Lateral Lying-Single Hip Abduction

第7章 全身及爆发力训练

弹力带-深蹲后拉 Resistance Band-Squat-Pull Back

弹力带-深蹲前推 Resistance Band-Squat-Chest Press

弹力带-分腿蹲-弯举 Resistance Band-Split Squat-Curl

弹力带-分腿蹲-后拉 Resistance Band-Split Squat-Pull Back

弹力带-深蹲跳 Resistance Band-Squat Jump

弹力带-爆发力上台阶 Resistance Band-Step Up

弹力带-阻力垂直跳 Resistance Band-Longitudinal-Jump Up

弹力带-跳跃踢臀 Resistance Band-Jump Up-Mention Hip

弹力带-阻力跳箱 Resistance Band-Box Horse-Resistance

弹力带-站姿-爆发力前推 Resistance Band-Standing-Chest Press-Explosive Force

第8章 训练计划

训练计划制定原则

训练节奏与间歇

不同人群训练计划

局部强化训练计划

运动表现提升训练计划

作者简介

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