弹力带训练全书

封面

版权信息

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