如何正确高效地训练
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肌肉组织的四种适应性反应
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致读者
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前 言
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第一部分 与肌肉有关的基础知识
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第一章 肌肉：什么使它们如此珍贵
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1.1 复杂的共同运作
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1.2 肌肉：我们新陈代谢的发动机
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1.3 肌肉生长少不了卡路里
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1.4 减轻体重变苗条
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第二章 肌肉和肌肉纤维
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2.1 白肌纤维负责速度
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2.2 红肌纤维决定耐力
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2.3 中间肌纤维
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2.4 肌肉内部发生了什么
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2.5 被低估的肌膜
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第二部分 关于肌肉训练的一切
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第三章 肌肉训练的四种途径
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3.1 提高肌肉的协调能力
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3.2 加强区域性肌肉的耐久力
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3.3 肌肉增长
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3.4 高效地提高力量
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3.5 强度——训练量决定成功
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3.6 肌肉训练也需要休息
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3.7 聪明地训练
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3.8 小心过量：当肌肉开始疼痛时
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第三部分 练 习
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第四章 您是自己的个人教练
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4.1 用多变的练习来应对单调
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4.2 您应该以怎样的频率训练
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4.3 热身是很重要的
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第五章 前臂和上臂
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5.1 坐姿起桥
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5.2 双臂反屈伸
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5.3 钻石—俯卧撑（近距俯卧撑）
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5.4 拉栏杆
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5.5 带阻力的肱二头肌卷曲
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5.6 反举手臂
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5.7 强推1
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5.8 负重臂弯举
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5.9 仰卧伸肘
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第六章 肩部和颈部
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6.1 点头转颈
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6.2 手臂旋转
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margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
6.3 肩膊推举
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
6.4 提 肩
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
6.5 强推2
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
6.6 跪撑举臂
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
6.7 拉伸手臂
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
6.8 蹲姿上举
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
6.9 拉伸颈部
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
6.10 负重前平举和侧平举
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
第七章 胸部和上背部
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.1 肩部伸展
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.2 俯身提背
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.3 仰卧划船
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.4 引体向上
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.5 擦窗式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.6 划船式下拉
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.7 经典俯卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.8 滑行俯卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.9 高姿俯卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.10 反向俯卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
7.11 仰卧推举
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
第八章 腹部和下背部
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.1 仰卧卷腹平衡式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.2 仰卧扭转卷腹平衡式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.3 长桥式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.4 交叉式（仰卧交叉触膝）
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.5 屈膝卷腹
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.6 俯卧两头平举
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.7 反向卷腹
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.8 抱桌式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.9 仰卧顶髋垂直举腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.10 转体触膝卷腹
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.11 仰卧灵活顶臀
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.12 俯卧两头起
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.13 转体平衡式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.14 游泳式挺身
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.15 全伸展仰卧起坐
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.16 侧卧抬腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.17 腰部平衡式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.18 仰卧抬腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.18 悬空坐姿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.19 蹲姿双臂劈砍
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
8.20 游动眼镜蛇式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
第九章 核心区训练
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.1 超人式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.2 平板反撑抬腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.3 波比式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.4 俯卧撑劈砍
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.5 蹲姿劈砍
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.6 平板支撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.7 核心肌群卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.8 腿部扭转
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.9 钢绳式（跪撑举臂抬腿）
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.10 大力侧卧卷腹
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.11 臀部扭转
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
9.12 正面抬腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
第十章 臀部和腿部
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.1 弓步压腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.2 单腿屈膝下蹲
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.3 单腿屈膝站起
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.4 坐姿直腿上提
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.5 仰卧抬起髋部
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.6 坐姿夹腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.7 站立提腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.8 腿弯举
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.9 跳上箱子或跳上台阶
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.10 侧弓步
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.11 相扑式下蹲
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.12 交替跳—弓步
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.13 臀部平衡式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.14 跪撑侧抬腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.15 弓步前行
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.16 俯卧腿弯举
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.17 跪撑腿弯举
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.18 侧卧外侧抬腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.19 侧卧内侧抬腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.20 桥式髋部上抬
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.21 杰克式跳跃（开合跳）
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.22 高抬腿
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.23 向内—向外—转动
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.24 小腿后侧肌群训练
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.25 胫骨训练
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
10.26 脚跟及脚尖行走
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
第十一章 身体稳定性练习
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.1 单手侧支撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.2 蜘蛛式俯卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.3 交替单手俯卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.4 组合式单手侧支撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.5 手掌手肘交替俯卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.6 “跳起—下蹲”动作
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.7 登山者
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.8 爬行者
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.9 面壁徒手倒立
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.10 面壁倒立推举
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.11 单腿平衡式
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.12 平板支撑抬腿举臂
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.13 双手上下交错俯卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.14 超级单手侧支撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
11.15 蝎子式俯卧撑
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
第十二章 训练综合单元
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
12.1 迷你锻炼单元
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
12.2 一级健身单元
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
12.3 二级健身单元
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
12.4 塑身单元
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
12.5 背部锻炼单元
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
12.6 减肥单元：第1—3周
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
12.7 减肥单元：第4—8周
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
第四部分 肌肉需要营养
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
第十三章 主要营养物
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
13.1 碳水化合物：能量的供应者
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
13.2 脂肪：必需而繁多
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
13.3 蛋白质：肌肉铸造师
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
13.4 最重要的营养素
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
13.5 水对肌肉的作用
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>
出版后记
<!DOCTYPE html>
<html>
<head>
<title>Welcome to tengine!</title>
<style>
body {
width: 35em;
margin: 0 auto;
font-family: Tahoma, Verdana, Arial, sans-serif;
}
</style>
</head>
<body>
<h1>Welcome to tengine!</h1>
If you see this page, the tengine web server is successfully installed and
working. Further configuration is required.
For online documentation and support please refer to
<a href="
<em>Thank you for using tengine.</em>
</body>
</html>