本书从实战出发，介绍锻炼各项身体素质的方法、精准训练和放松各个肌肉部位的动作及手段、走步健身、个人健身计划的制订、运动与饮食的建议和一些运动常识等。适合作为大众锻炼、健身爱好者、业余和专业运动的训练参考。

目  录

第一章  健身与训练常识···························································· 001

第二章  运动训练······································································ 013

第一节  身体素质分类···························································· 013

第二节  素质训练原则和方法·················································· 016

第三节  辅助训练手段···························································· 032

第三章  增肌和减脂··································································· 033

第一节  增  肌······································································ 033

第二节  减脂（减肥）···························································· 035

第三节  增重（增胖）···························································· 042

第四章  走步健身······································································ 044

第五章  肌肉部位锻炼动作························································· 057

第一节  躯干部位·································································· 057

第二节  上肢和肩带部位························································ 124

第三节  下肢带（盆带）和腿部··············································· 177

第四节  肌肉用力分析列举····················································· 220

第六章  放  松························ 234

第一节  自我放松·································································· 234

第二节  按摩放松·································································· 239

第三节  伸展练习·································································· 247

第四节  意念放松·································································· 267

第七章  制订个人健身计划························································· 272

第八章  运动与饮食营养···························································· 279

参考文献······························· 283