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弹力带训练全书电子书

国家体育总 局训练局体能训练中心创建人、负责人 王雄 世界帆板(RS:)锦标赛冠 军 陈佩娜 中国国家女子篮球队体能教练 刘甲天 卡玛效能运动科技首 席技术官 杨斌 花样游泳世界 杯冠 军 黄雪辰 明确弹力带训练优势与注意事项 了解阻力带训练计划制定原则与方法 借助可自我调节阻力的弹力带训练 有效强化力量、预防损伤、缓解疼痛、促伤后安全康复、提升运动表现

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作       者:崔雪原

出  版  社:人民邮电出版社有限公司

出版时间:2021-01-01

字       数:5.5万

所属分类: 生活 > 体育/运动 > 棋类/休闲运动

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弹力带训练全书 首先介绍了弹力带训练的基础知识,着采用专业运动员真人示范、分步骤图解的形式,对176个针对全身各部位的弹力带练习动作的目标肌群、锻炼步骤和动作要行了讲解。zui后,全书提供了11个具有针对性的训练计划,旨在帮助有减脂塑形、提升运动表现和预防运动损伤等不同训练目标的读者获得理想的锻炼效果。<br/>【推荐语】<br/>国家体育总 局训练局体能训练中心创建人、负责人 王雄 世界帆板(RS:)锦标赛冠 军 陈佩娜 中国国家女子篮球队体能教练 刘甲天 卡玛效能运动科技首 席技术官 杨斌 花样游泳世界 杯冠 军 黄雪辰 明确弹力带训练优势与注意事项 了解阻力带训练计划制定原则与方法 借助可自我调节阻力的弹力带训练 有效强化力量、预防损伤、缓解疼痛、促伤后安全康复、提升运动表现 800余幅高清图分步详解176个练习动作 附赠11套针对不同人群、部位和提升运动表现的训练计划视频<br/>【作者】<br/>崔雪原 北京体育大学体育教育训练学(体能训练方向)硕士;国家体育总 局训练局体能康复中心体能训练师;国家体育总 局备战2012 伦敦奥运会身体功能训练团队成员;曾经担任帆板世界冠 军、中国国家帆船帆板队队员陈佩娜私人体能教练及八一羽毛球队体能教练;为游泳、羽毛球、排球和篮球等项目的国家队提供过体能测试与训练服务;参与编写《身体功能训练动作手册》;译有《NASM-PES 美国国家运动医学学会运动表现指南》。<br/>
目录展开

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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