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- 封面
- 版权信息
- 内容提要
- 第1章 认识泡沫轴
- 第2章 坐姿练习
- 泡沫轴-坐姿-足外侧放松 Foam Roller-Sitting-Lateral Foot Relax
- 泡沫轴-坐姿-单侧腘绳肌放松 Foam Roller-Sitting-Single Side Hamstring Tendon Relax
- 泡沫轴-竖脊肌放松 Foam Roller-Erector Spinae Relax
- 泡沫轴-坐姿-足底滚动 Foam Roller-Sitting-Pelma Rolling
- 半轴-坐姿-双侧踝屈伸 Half Foam Roller-Sitting-Double Sides Ankle Flexion and Extension
- 半轴-不稳定-坐姿平衡 Half Foam Roller-Unstable-Sitting Balance
- 半轴-坐姿-骨盆倾斜练习 Half Foam Roller-Sitting-Pelvis Tilt Exercise
- 第3章 跪姿练习
- 泡沫轴-胫骨前肌放松 Foam Roller-Tibialis Anterior Relax
- 泡沫轴-单侧前臂屈肌放松 Foam Roller-Single Side Forearm Flexor Relax
- 泡沫轴-跪姿-下背部拉伸 Foam Roller-Kneeling-Lower Back Stretches
- 半轴-半跪姿-屈髋肌拉伸 Half Foam Roller-Half Kneeling-Hip Flexors Stretches
- 半轴-跪姿-双侧腕屈伸 Half Foam Roller-Kneeling-Double Sides Wrists Flexion and Extension
- 双半轴-稳定-四点支撑-猫式和骆驼式练习 Double Half Foam Rollers-Stable-Four Point Kneeling-Cat and Camel Exercise
- 双半轴-稳定-四点支撑-交替抬手 Double Half Foam Rollers-Stable-Four Point Kneeling-Alternate Arm Lifting
- 双半轴-稳定-四点支撑-交替抬腿 Double Half Foam Rollers-Stable-Four Point Kneeling-Alternate Leg Lifting
- 双半轴-稳定-手脚复合练习 Double Half Foam Rollers-Stable-Arm and Leg Exercise
- 双半轴-纵向-稳定-交替抬手 Double Half Foam Rollers-Longitudinal-Stable-Alternate Arm Lifting
- 双半轴-纵向-稳定-交替抬腿 Double Half Foam Rollers-Longitudinal-Stable-Alternate Leg Lifting
- 双半轴-纵向-稳定-手脚复合练习 Double Half Foam Rollers-Longitudinal-Stable-Arm and Leg Exercise
- 双半轴-不稳定-四点支撑-猫式和骆驼式练习 Double Half Foam Rollers-Unstable-Four Point Kneeling-Cat and Camel Exercise
- 双半轴-不稳定-四点支撑-交替抬手 Double Half Foam Rollers-Unstable-Four Point Kneeling-Alternate Arm Lifting
- 双半轴-不稳定-四点支撑-交替抬腿 Double Half Foam Rollers-Unstable-Four Point Kneeling-Alternate Leg Lifting
- 双半轴-不稳定-手脚复合练习 Double Half Foam Rollers-Unstable-Arm and Leg Exercise
- 双半轴-纵向-不稳定-交替抬手 Double Half Foam Rollers-Longitudinal-Unstable-Alternate Arm Lifting
- 双半轴-纵向-不稳定-交替抬腿 Double Half Foam Rollers-Longitudinal-Unstable-Alternate Leg Lifting
- 双半轴-纵向-不稳定-手脚复合练习 Double Half Foam Rollers-Longitudinal-Unstable-Arm and Leg Exercise
- 双半轴-纵向-稳定-肘膝触碰练习 Double Half Foam Rollers-Longitudinal-Stable-Elbow to Knee
- 双半轴-纵向-不稳定-肘膝触碰练习 Double Half Foam Rollers-Longitudinal-Unstable-Elbow and Knee
- 半轴-稳定-跪姿平衡静力 Half Foam Roller-Stability-Kneeling Balance
- 半轴-不稳定-跪姿平衡静力 Half Foam Roller-Unstable-Kneeling Balance
- 第4章 站姿练习
- 半轴-站姿-稳定-双腿平衡静力 Half Foam Roller-Standing-Stable-Double Legs Balance
- 半轴-站姿-不稳定-双腿平衡静力 Half Foam Roller-Standing-Unstable-Double Legs Balance
- 半轴-站姿-稳定-单腿平衡静力 Half Foam Roller-Standing-Stable-Single Leg Balance
- 半轴-站姿-不稳定-单腿平衡静力 Half Foam Roller-Standing-Unstable-Single Leg Balance
- 半轴-稳定-侧方迈步 Half Foam Roller-Stable-Side Step
- 半轴-不稳定-侧方迈步 Half Foam Roller-Unstable-Side Step
- 半轴-稳定-双腿半蹲 Half Foam Roller-Stable-Double Legs Half Squat
- 半轴-不稳定-双腿半蹲 Half Foam Roller-Unstable-Double Legs Half Squat
- 半轴-瑞士球-稳定-下蹲捡球 Half Foam Roller-Swiss Ball-Stable-Squat and Pick Up the Ball
- 半轴-瑞士球-不稳定-下蹲捡球 Half Foam Roller-Swiss Ball-Unstable-Squat and Pick Up the Ball
- 半轴-稳定-走 Half Foam Roller-Stable-Walking
- 半轴-不稳定-走 Half Foam Roller-Unstable-Walking
- 半轴-稳定-纵向-单腿平衡 Half Foam Roller-Stable-Longitudinal-Single Leg Balance
- 半轴-不稳定-纵向-单腿平衡 Half Foam Roller-Unstable-Longitudinal-Single Leg Balance
- 双半轴-稳定-纵向-滑雪双腿平衡 Double Half Foam Rollers-Stable-Longitudinal-Skiing Double Legs Balance
- 双半轴-不稳定-纵向-滑雪双腿平衡 Double Half Foam Rollers-Unstable-Longitudinal-Skiing Double Legs Balance
- 双半轴-稳定-纵向-滑雪单腿平衡 Double Half Foam Rollers-Stable-Longitudinal-SKiing Single Leg Balance
- 双半轴-不稳定-纵向-滑雪单腿平衡 Double Half Foam Rollers-Unstable-Longitudinal-Skiing Single Leg Balance
- 半轴-药球-稳定-深蹲 Half Foam Roller-Medicine Ball-Stable-Squat
- 半轴-药球-不稳定-深蹲 Half Foam Roller-Medicine Ball-Unstable-Squat
- 半轴-稳定-单腿蹲 Half Foam Roller-Stable-Single Leg Squat
- 半轴-不稳定-单腿蹲 Half Foam Roller-Unstable-Single Leg Squat
- 半轴-稳定-纵向-分腿蹲 Half Foam Roller-Stable-Longitudinal-Split Leg Squat
- 半轴-不稳定-纵向-分腿蹲 Half Foam Roller-Unstable-Longitudinal-Split Leg Squat
- 半轴-弹力带-稳定-平衡上提 Half Foam Roller-Resistance Band-Stable-Pull Up
- 半轴-弹力带-不稳定-平衡上提 Half Foam Roller-Resistance Band-Unstable-Pull Up
- 半轴-哑铃-稳定-双臂交替前平举 Half Foam Roller-Dumbbell-Stable-Double Arms Alternate Uplift
- 半轴-哑铃-不稳定-双臂交替前平举 Half Foam Roller-Dumbbell-Unstable-Double Arms Alternate Uplift
- 半轴-哑铃-稳定-纵向站立-双臂前平举 Half Foam Roller-Dumbbell-Stable-Longitudinal Standing-Double Arms Uplift
- 半轴-哑铃-不稳定-纵向站立-双臂前平举 Half Foam Roller-Dumbbell-Unstable-Longitudinal Standing-Double Arms Uplift
- 半轴-哑铃-稳定-双臂侧平举 Half Foam Roller-Dumbbell-Stable-Double Arms Lateral Raise
- 半轴-哑铃-不稳定-双臂侧平举 Half Foam Roller-Dumbbell-Instability-Double Arms Lateral Raise
- 双半轴-哑铃-稳定-纵向-双臂弯举 Double Half Foam Rollers-Dumbbell-Stable-Longitudinal-Double Arms Curl
- 双半轴-哑铃-稳定-纵向-双臂侧平举 Double Half Foam Rollers-Dumbbell-Stable-Longitudinal-Double Arms Lateral Raise
- 双半轴-哑铃-稳定-纵向-双臂前平举 Double Half Foam Rollers-Dumbbell-Stability-Longitudinal-Double Arms Front Raise
- 双半轴-哑铃-不稳定-纵向-双臂弯举 Double Half Foam Rollers-Dumbbell-Unstable-Longitudinal-Double Arms Curl
- 双半轴-哑铃-不稳定-纵向-双臂侧平举 Double Half Foam Rollers-Dumbbell-Unstable-Longitudinal-Double Arms Lateral Raise
- 双半轴-哑铃-不稳定-纵向-双臂前平举 Double Half Foam Rollers-Dumbbell-Unstable-Longitudinal-Double Arms Front Raise
- 半轴-稳定-站姿-双侧肩外旋 Half Foam Roller-Stable-Standing-Double Sides Shoulder External Rotation
- 半轴-站姿-稳定-单侧肩外旋 Half Foam Roller-Standing-Stable-Single Side Shoulder External Rotation
- 半轴-不稳定-站姿-双侧肩外旋 Half Foam Roller-Unstable-Standing-Double Sides Shoulder External Rotation
- 半轴-站姿-不稳定-单侧肩外旋 Half Foam Roller-Standing-Unstable-Single Side Shoulder External Rotation
- 半轴-站姿-单侧踝屈伸 Half Foam Roller-Standing-Single Side Ankle Flexion and Extension
- 泡沫轴-靠墙静蹲 Foam Roller-Wall Squat
- 第5章 卧姿练习
- 泡沫轴-仰卧-骶骨放松 Foam Roller-Supine-Sacrum Relax
- 泡沫轴-仰卧-上背部放松 Foam Roller-Supine-Upper Back Relax
- 泡沫轴-仰卧-肩胛放松 Foam Roller-Supine-Scapula Relax
- 半轴-仰卧-颈部放松 Half Foam Roller-Supine-Neck Relax
- 泡沫轴-仰卧-下背部放松 Foam Roller-Supine-Lower Back Relax
- 泡沫轴-单侧臀肌放松 Foam Roller-Single Side Glute Relax
- 泡沫轴-单侧小腿放松 Foam Roller-Single Side Calf Relax
- 泡沫轴-单侧腘绳肌放松 Foam Roller-Single Side Hamstring Tendon Relax
- 泡沫轴-俯卧-单侧股四头肌放松 Foam Roller-Prone-Single Side Quadriceps Femoris Relax
- 泡沫轴-俯卧-单侧肱二头肌放松 Foam Roller-Prone-Single Side Biceps Relax
- 泡沫轴-俯卧-单侧大腿内侧放松 Foam Roller-Prone-Single Side Adductor Relax
- 泡沫轴-侧卧-单侧肱三头肌放松 Foam Roller-Side Lying-Single Side Triceps Brachii Relax
- 泡沫轴-侧卧-单侧腰部周围放松 Foam Roller-Side Lying-Single Side Waist Relax
- 泡沫轴-侧卧-单侧背阔肌放松 Foam Roller-Side Lying-Single Side Latissimus Dorsi Relax
- 泡沫轴-侧卧-单侧髂胫束放松 Foam Roller-Side Lying-Single Side Iliotibial Tract Relax
- 泡沫轴-侧卧-胸大肌拉伸 Foam Roller-Side Lying-Pectoralis Major Stretch
- 泡沫轴-侧卧-90/90拉伸 Foam Roller-Side Lying-Stretches-90°
- 半轴-稳定-仰卧I式练习 Half Foam Roller-Stable-Lying I Exercise
- 半轴-稳定-仰卧Y式练习 Half Foam Roller-Stable-Lying Y Exercise
- 半轴-稳定-仰卧T式练习 Half Foam Roller-Stable-Lying T Exercise
- 半轴-不稳定-仰卧I式练习 Half Foam Roller-Unstable-Lying I Exercise
- 半轴-不稳定-仰卧Y式练习 Half Foam Roller-Unstable-Lying Y Exercise
- 半轴-不稳定-仰卧T式练习 Half Foam Roller-Unstable-Lying T Exercise
- 半轴-仰卧-稳定-手脚复合练习 Half Foam Roller-Lying-Stable-Arm and Leg Exercise
- 半轴-仰卧-不稳定-手脚复合练习 Half Foam Roller-Lying-Unstable-Arm and Leg Exercise
- 泡沫轴-仰卧-手脚复合练习 Foam Roller-Lying-Arm and Leg Exercise
- 半轴-稳定-单足支撑静力 Half Foam Roller-Stable-Single Leg Lift
- 半轴-稳定-单足顶髋静力 Half Foam Roller-Stable-Single Leg Lift-Glute Bridge
- 半轴-稳定-顶髋静力 Half Foam Roller-Stable-Glute Bridge
- 半轴-不稳定-单足支撑静力 Half Foam Roller-Unstable-Single Leg Lift
- 半轴-不稳定-单足顶髋静力 Half Foam Roller-Unstable-Single Leg Lift-Glute Bridge
- 半轴-不稳定-顶髋静力 Half Foam Roller-Unstable-Glute Bridge
- 泡沫轴-双腿臀桥 Foam Roller-Double Legs-Glute Bridge
- 双半轴-仰卧-稳定-臀桥交替抬脚 Double Half Foam Rollers-Lying-Stable-Glute Bridge-Alternate Leg Lift
- 双半轴-仰卧-不稳定-臀桥交替抬脚 Double Half Foam Rollers-Lying-Unstable-Glute Bridge-Alternate Leg Lift
- 半轴-花生球-仰卧-不稳定-臀桥交替抬脚 Half Foam Roller-Peanut Ball-Lying-Unstable-Glute Bridge-Alternate Leg Lift
- 半轴-花生球-仰卧-稳定-臀桥交替抬脚 Half Foam Roller-Peanut Ball-Lying-Stable-Glute Bridge-Alternate Leg Lift
- 泡沫轴-花生球-仰卧-不稳定-臀桥交替抬脚 Foam Roller-Peanut Ball-Lying-Unstable-Glute Bridge-Alternate Leg Lift
- 泡沫轴-仰卧-单腿蹬 Foam Roller-Supine-Single Leg Kick
- 半轴-仰卧-稳定-单腿蹬 Half Foam Roller-Supine-Stable-Single Leg Kick
- 半轴-仰卧-不稳定-单腿蹬 Half Foam Roller-Supine-Unstable-Single Leg Kick
- 半轴-仰卧-稳定-双腿蹬 Half Foam Roller-Supine-Stable-Double Legs Kick
- 半轴-仰卧-不稳定-双腿蹬 Half Foam Roller-Supine-Unstable-Double Legs Kick
- 泡沫轴-仰卧-静力平衡-睁眼 Foam Roller-Supine-Balance-Open Eyes
- 泡沫轴-仰卧-静力平衡-闭眼 Foam Roller-Supine-Balance-Close Eyes
- 半轴-仰卧-稳定-上肢交替上举 Half Foam Roller-Supine-Stable-Alternate Arm Lift
- 半轴-仰卧-不稳定-上肢交替上举 Half Foam Roller-Supine-Unstable-Alternate Arm Lift
- 第6章 训练计划
- 作者简介
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