包邮天生就要练-用2000个动作组合你自己的健身计划

序言..................................................................2

前言..................................................................4

第1章

定制您的健身计划.......................................................9

使用方法：插图的解读...................................................12

第2章

八大目标及锻炼计划.....................................................15

关于“计时*大限值和不计时*大限值”...................................18

第3章

热身...................................................................27

颈部..................................................................30

肩膀..................................................................32

小关节................................................................34

背部..................................................................36

髋关节................................................................44

膝关节................................................................46

第4章

地面运动的技巧........................................................49

近地和离地............................................................52

平躺，试着坐起来.....................................................54

俯趴，试着四肢支撑...................................................56

平躺，试着翻过身来....................................................58

日常动作示例.........................................................60

第5章

骨盆运动..............................................................63

会阴...................................................................66

第6章

张力..................................................................68

身体上部.............................................................72

小腹..................................................................88

臀部..................................................................106

腰腹部................................................................124

背部..................................................................142

身体下部.............................................................158

第7章

拉伸..................................................................177

手臂与肩膀前部、胸部..................................................180

手臂后侧.............................................................182

外肩、后肩与背部.....................................................184

前腹部................................................................186

侧腰..................................................................188

大腿和小腿前侧.......................................................190

身体后侧的肌肉.......................................................192

大腿内侧.............................................................194

大腿外侧.............................................................196

小腿后侧肌肉.........................................................198

第8章

平衡..................................................................201

诊断脚支撑的方式.......................................................204

以双脚支撑为中心的平衡.................................................208

以单脚支撑为中心的平衡.................................................212

第9章

保护背部，保护身体....................................................217

保护背部的技巧.........................................................220

结语..................................................................222

致谢..................................................................222

肌肉锻炼列表..........................................................223