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健身教练FITNESCOACH

魅力,在结实的肌肉上流露;活力,在魅伟的体格上跃动; 豪气,在刚劲的眉宇间飞扬;

 
 
 
 
 

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关于我

魅力,在结实的肌肉上流露,活力,在魅伟的体格上跃动。 豪气,在刚劲的眉宇间飞扬,性感,在阳刚的影像中定格。 男人,走过多少路才算是男人?男人,走过春秋,走过黄昏,我以之为荣。

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健身教练||终极型男的训练法全面图解  

来自阳光小子   2015-03-22 15:23:08|  分类: 健身教练 |举报 |字号 订阅

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健身教练||终极型男的训练法全面图解 - 帅气生活 - 健身教练FITNESCOACH
 The ultimate sportsman's training method comprehensive graphic
 
The Fight (Boxing), body balance (Body Balance), barbell (Barbell) series, allowing your reaction, flexibility, strength overall. Three fitness instructor training step effort to design, make you play to their potential, forged into the ultimate sportsman.

Meng Ting

ISSA registered US coach

A squadron of armed police detachment maneuver against terrorism for many years of service

Fighting Collection (Boxing)

Boxing is a basic fighting skills in action. Zhiquan before hand fist hidden in big, big flip fist force. Uppercut force big, aggressive and strong.

2 elbow law in fighting world has always been deadly, big hitting power, flexible operation and famous. Muay Thai in the "iron fist of steel elbow" argument.

3 need spare leg exercises to improve speed and attack power. Bruce Lee's leg extremely brave, the power of a day.

4 Application of Muay Thai knee very much characterized by sudden and deadly.

A B C D

Fighting boxing

A [fighting potential] legs apart, the center of gravity between the legs, right hand guard jaw, left arm size arm angle greater than 90 degrees, and the right shoulder with fist high.

B [right Zhiquan] attack from the shoulder, straight, Gongdi surface. By kicking leg force, force at the waist. Will focus on boxing boxing force peaks. Need explosive, fast and flexible punching, arm flexion and extension must be flexible (closing force at the elbow).

C [straight left] swift fist back to protect the jaw, the use of pedal, turn the waist, shoulder delivery, elbow extension, quickly hit the left fist.

D [right uppercut] body slightly to the right tilt, twist to the left and then quickly turn the upper body, right foot firmly placed, right fist to keep the forearm and upper arm bent like a hook from the waist at the belly or chin quickly hit the enemy place.

A B C
Fighting elbow Act

A [right cross hit the elbow] fighting potential, based on the body turn left, inside right knee buckle, center of gravity forward. Pendulum swing left elbow strike, the focal point in the left elbow peak, left fist retaining jaw, visual direction of the attack.

B [left to pick the elbow] right elbow behind the enemy, the enemy will backward on the left, the momentum left elbow bent 30 degrees, the arm elbow driving force attacking the enemy head from the bottom up.

C [right elbow hit] within arm elbow up close, the fist-oriented, to sink back, right elbow down violently smashing hit, the focal point for the tip of the elbow.

A B C
fighting leg

A [Down cross kicks] fighting potential, based on the focus moved to the right foot, right leg to support the body slightly to the left cited the potential, the left leg and knee, thigh, leg drive, feet pointed, the focal point in the lower leg bone ends or instep.

B [Right bomb kicks] left foot landed, the focus moved to his left leg support, the body slightly to the left, while the right leg raise knee lift, leg naturally relax, leg kicking, the focus quickly forward, right leg calf shells hit the top of the thigh to drive forward, feet pointed.

C [the left leg kick] focus on the right foot, right leg support. In the left leg and knee adduction, as close to the chest, thigh, knee and hip show enough, hook toes. Center of gravity forward quickly, thigh, leg drive, straight kick to the side of the front foot fully extended, the focal point in the left heel.

A B C

Fighting knee law

A [knee protection] great deterrent action fighting technique, defensive introverted, any variable leg attacks.

B [left red knee] focus moved to the right foot, the left pedal. Left leg stretched foot knees, quickly swarmed, after the upper body slightly backward, front left hip stiffness, sending knee force, the force of the knee tip.

C [right cross punch knee] the focus moved to the left, such as cross-kick from the potential, right knee, left the soft underbelly of the lateral strike at the enemy.

JIA a ni

Advanced Pilates instructor certification professional AASFP

Advanced courses and collective balance ball coach

Balance bible (Body Balance)

A set of actions to improve the ability of the body to control and focus.

2 Note breathing depth adjustment, breathing can improve lung capacity.

3 maintain fluency body, uniform complete the action, overcome self-respect, a conscious contraction of the target muscle, increase muscle mass and Flexibility.

4 low-intensity exercise helps to regulate blood circulation adjust and overcome a sense of fatigue caused by high-intensity training.

A B C

Lateral support

A one knee on the ground, one arm supporting the body, the legs fully extended, toes pointing into the distance, on the arm extended upward.

B while holding an action, the lower side of the knees straight legs, inhale, pause.

C arm up to your ear, pelvis slightly raise a little, breath, posture maintain 10 to 20 seconds, to restore the starting position. Was repeated 3 to 5 times.

A B
The ultimate sportsman's training method comprehensive graphic

C D
Unilateral balanced rotation

A state keep standing, legs shoulder width apart, tighten the buttocks and abdomen, arms open to maintain the level, palms up.

B swivel body, upper body upright, the rear side of the leg off the ground, pelvis stable, tighten the buttocks.

C and slowly turned around, tighten the abdomen, arms naturally open.

D keep the body stable, arms extended upward, even breathing. Full body maintain about 10 seconds. In the opposite direction to complete the action, three times on each side.

A B C
V-core control

A was sitting, hands naturally placed on top of the thigh, upper body upright, with wide legs and pelvis.

B tighten the abdomen, lift the unilateral leg and keep straight knee condition.

C Lift the other side of the legs, the legs clamped torso backward 45 degrees, arms unfold naturally, elbow bend, keep the body stable and maintain about 10 seconds. Repeat five times to complete.

A B
Lunge stretch

A legs at 90 degrees, was kneeling on one knee lunge, his hands placed on the hip, keeping the upper body straight.

B arm just above the stretch to try to sink the pelvis, increasing the amplitude stretch, breath. Full body maintain about 15 seconds, switch legs and repeat.

Promise
APTA International private education certificate

2009 adidas signing coach

Multi-session of the National and provincial bodybuilding champion, runner-up

Power Cheats (Barbell)

1 Control Training: Training general action is 2 seconds closed, put two seconds, the control training, retractable doubling time for four seconds.

2 concession training: muscle contraction to maintain two seconds conventional heart rate, but doubling during eccentric contractions, complete with 4 seconds time.

3 Half Training: Using a motion exercises movement middle segment, with regular training to enhance the stimulation of the target muscles.

4 two-plus-one training: 2nd half action coupled with a conventional full action. In this way you can improve muscle control and attention, help portray lines.

A B
C D
Back, biceps Combined Training

A stand with feet shoulder width, hold the barbell with both hands shoulder width, keep your back straight.

B to hip axis 120 degrees forward, bend your legs, back and arm muscles at the same time the central force to tighten up, and then restored to the starting position.

C back upright, elbow perpendicular to the ground naturally.

D tighten the biceps do make a move upward bend, try not to pay attention to the elbow before and after displacement.
The ultimate sportsman's training method comprehensive graphic

A B
C D

Chest, triceps Combined Training

A prone hands beat out more than shoulder width about support, down the body to the boom and arm 90 degrees. Keep the abdomen and back tension.

B do hold up, the process of keeping the shoulder, back, waist, hip and always parallel.

C after completion of push-ups, and immediately was prone kneeling, hands in close contact with the shoulder just below the support.

D elbow drop until the body close to the ground, and then tighten the triceps, straight arm propped up the body. Note that the process remains in the hip or knee just above the front.

A B
C D

Shoulder Combined Training

A body upright, hands are shoulder width grip barbell, keep your back straight.

B tighten the shoulder pulling up, pay attention to the elbow above the wrist, the body should not back, pause 3 seconds.

C to return to the upright position, keep your back straight, arms force to pull the barbell above chest level.

D shoulder muscles to tighten up the press, lift the barbell to the forehead just above.

A B
C D

Sancha leg squat training

A barbell placed trapezius neck position, feet shoulder width standing.

B to the side of the leg as a fixed point forward was lunge, keeping the front legs at the knee just above the heel squat.

C withdraw forelegs, sideways or slightly wider than shoulder width apart standing, keep your knees but the toes, squat.

D cantilever legs do not move, and then withdraw the other leg, was back squat lunge. Process to maintain all squat torso perpendicular to the ground.

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终极型男的训练法全面图解

把搏击(Boxing)、身体平衡(Body Balance)、杠铃(Barbell)串联,能够让你的反应、柔韧、力量得到全面提升。3位健身教练倾力设计训练步骤,让你发挥出自身潜能,锻造成终极型男。

 

终极型男的训练法全面图解

 

 

孟霆

美国ISSA注册教练

武警某支队机动反恐中队多年服役

格斗宝典(Boxing)

1 拳法是格斗技能中最基本的动作。直拳中前手拳隐蔽性大,后手拳力量大。勾拳力量大,攻击性强。

2 肘法在格斗界一向以杀伤力强、击打力量大、操作灵活而闻名。泰拳中有“钢拳铁肘”的说法。

3 腿法需要勤加练习,才能提高速度与攻击力。李小龙的腿法神勇至极,非一日之功。

4 膝法在泰拳中的应用极多,特点是突然性与杀伤力强。

 

终极型男的训练法全面图解

 

 

A B C D

格斗拳法

A [格斗势] 两腿分开,重心在两腿之间,右手护颌,左臂大小臂夹角大于90度,拳与右肩同高。

B [右直拳] 从肩部出击,呈直线,攻敌面。通过腿的蹬力,发力于腰。将拳力集中拳峰上。需要爆发力,快速灵活出拳,手臂屈伸要有弹性(收力于肘)。

C [左直拳] 迅速右拳回护颌部,利用脚蹬地,腰转、肩送、肘伸,将左拳迅速击出。

D [右勾拳] 身体稍向右下侧转,接着迅速向左拧转上体,右脚掌用力蹬地,右拳从腰际处保持前臂与上臂的弯曲如钩,迅速击敌腹或下颌处。

 

终极型男的训练法全面图解

 

 

A B C

格斗肘法

A [右横击肘] 格斗势基础上,身体向左转,右膝内扣,重心前移。挥肘向左摆击,着力点在左肘峰,左拳护颌,目视攻击方向。

B [左挑肘] 右肘击敌后,敌定会倒向左侧,乘势左肘弯曲30度,大臂带动肘力从下向上击敌头部。

C [右下砸肘] 右臂屈肘向上内收,右拳面向上,向下沉腰,右肘向下猛力砸击,着力点为肘尖。

终极型男的训练法全面图解

 

 

 

A B C

格斗腿法

A [向下横踢腿] 格斗势基础上,重心移至右脚,右腿支撑,身体稍向左转引势,左腿提膝,大腿带动小腿,脚背绷直,着力点在小腿胫骨末端或脚背。

B [右弹踢腿] 左脚落地,重心移至左腿支撑,身体稍向左转的同时,右腿提膝上抬,小腿自然放松,左腿蹬地,重心迅速前移,右腿小腿带动大腿向前上方弹击,脚背绷直。

C [左侧踹腿] 重心于右脚,右腿支撑。左腿提膝内收,大腿尽量靠近胸部,够膝展髋,勾脚尖。重心迅速前移,大腿带动小腿,向体侧前方直线踹出,脚充分伸直,着力点于左脚跟。

 

终极型男的训练法全面图解

 

 

A B C

格斗膝法

A [提膝防护] 极具威慑力的格斗术动作,守势内敛,可变任何腿法攻击。

B [左冲膝] 重心移到右脚,左脚蹬地。左腿绷足屈膝,迅速上抬,上体略微后倾,左髋前挺,送膝发力,力达膝尖。

C [右横冲膝] 重心移至左脚,起势如横踢,右脚屈膝,横向击敌左软肋处。

 

 

终极型男的训练法全面图解

 

 

 

贾一妮

AASFP专业高级普拉提教练认证

集体课程及平衡球高级教练

平衡天书(Body Balance)

1 整套动作提高身体把控与专注能力。

2 注意呼吸的调节,呼吸的深度可以提高肺活量。

3 保持身体的流畅度,匀速完成动作,克服自重,有意识地收缩目标肌肉,提高肌肉质量与柔韧度。

4 低强度的调节训练有助于调节血液循环,克服高强度训练带来的疲劳感。

 

 

终极型男的训练法全面图解

 

 

 

A B C

侧卧支撑

A 单膝于地上,单臂支撑身体,上腿完全伸直,脚趾指向远方,上手臂向上伸展。

B 保持上一个动作的同时,伸直下侧屈膝腿,吸气,停顿。

C 上手臂往上靠近耳朵,骨盆微微抬高一点,呼气,保持体态10~20秒,还原起始位置。重复3~5次。

 

终极型男的训练法全面图解

 

 

A B

 

终极型男的训练法全面图解

 

 

C D

单侧平衡旋转

A 保持站姿状态,双腿分开与肩同宽,收紧臀部和腹部,双臂打开保持水平,掌心向上。

B 身体侧转,上身保持直立,后侧腿部离地,骨盆保持稳定,收紧臀部。

C 慢慢转身,收紧腹部,手臂自然打开。

D 保持身体稳定,手臂向上伸展,均匀呼吸。完整体态保持10秒钟左右。反方向完成动作,每侧各3次。

终极型男的训练法全面图解

 

 

 

A B C

V字核心控制

A 呈坐姿,双手自然放于大腿之上,上身保持直立,双腿与骨盆同宽。

B 收紧腹部,抬起单侧腿,并保持直膝状态。

C 抬起另外一侧腿,双腿夹紧,躯干保持向后45度,双臂自然展开,肘关节微屈,保持身体稳定并保持10秒左右。重复完成5次。

 

终极型男的训练法全面图解

 

 

A B

弓步伸展

A 双腿保持90度,单膝跪姿呈弓步,双手置于髋关节,保持上半身挺直。

B 手臂向正上方伸展,尽量下沉骨盆,增加伸展幅度,调整呼吸。完整体态保持15秒左右,换腿重复动作。

 

终极型男的训练法全面图解

 

 

许诺

APTA国际私教证书

2009年adidas签约教练

多届全国及省市健美比赛冠军、亚军

力量秘籍(Barbell)

1 控制训练:一般的训练动作是2秒收,2秒放,控制训练时,收放时间增加1倍,为4秒。

2 退让训练:肌肉在向心收缩时保持2秒常规速度,但是在离心收缩时增加1倍,用4秒时间完成。

3 半程训练:采用动作运动中间的1个运动段训练,搭配常规训练来加强刺激目标肌肉。

4 二加一训练:2次半程动作再加上一个常规全程动作。用这种方式可以提高对肌肉的控制力和注意力,有助刻画线条。

 

终极型男的训练法全面图解

 

A B

 

终极型男的训练法全面图解

 

C D

背、肱二头肌组合训练

A 双脚与肩同宽站立,双手反握杠铃与肩同宽,保持背部挺直。

B 以臀为轴前倾120度角,双腿微屈,背中部与手臂肌肉同时发力向上收紧,然后还原到起始位置。

C 背部保持直立,肘关节自然垂直于地面。

D 收紧肱二头肌向上做弯举动作,注意肘关节尽量不要前后位移。

终极型男的训练法全面图解

 

 

 

 

 

 

A B

 

终极型男的训练法全面图解

 

C D

胸、肱三头肌组合训练

A 俯卧双手比肩宽出一掌左右支撑,下降身体至大臂与小臂成90度。保持腹部与背部紧张。

B 做撑起,过程中保持肩、背、腰、臀始终平行。

C 完成俯卧撑后,立即呈俯卧跪姿,双手靠拢接触在肩正下方支撑。

D 屈肘下降身体直至贴近地面,然后收紧肱三头肌,伸直手臂撑起身体。过程中注意髋关节始终保持在膝关节正上方或前方。

 

终极型男的训练法全面图解

 

A B

 

终极型男的训练法全面图解

 

C D

肩部组合训练

A 直立身体,双手正握杠铃与肩同宽,保持背部挺直。

B 收紧肩部向上提拉,注意肘关节高于腕关节,身体不要后仰,停顿3秒。

C 返回到直立状态,保持背部挺直,手臂发力将杠铃提拉至胸部上方位置。

D 收紧肩部肌肉向上推举,举起杠铃至额头正上方。

终极型男的训练法全面图解

 

A B

 

终极型男的训练法全面图解

 

C D

腿部三岔蹲训练

A 将杠铃放置颈后斜方肌位置,双脚与肩同宽站立。

B 以一侧单腿作为固定点,向前迈出呈弓箭步,蹲起时保持前腿膝关节在足跟正上方。

C 撤回前腿,向侧肩同宽或略宽站立,保持双膝不过脚尖,蹲起。

D 单侧固定腿不动,再撤回另一条腿,向后呈弓箭步蹲起。所有蹲起过程中保持躯干垂直于地面。


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