Part 1 Health and Fitness 第一部分 健康與健身 CHAPTER 1 Basic Principles 第一章 基本原則 Kinds of Exercise to Improve Health 提高健康水平的運(yùn)動(dòng)練習(xí)類型 Methods of Exercises 運(yùn)動(dòng)練習(xí)方法 Amount of Exercises 運(yùn)動(dòng)量 CHAPTER 2 How to Begin 第二章 如何開始 Warm Up and Cool Down 熱身與放松 Examples of Exercises for Beginners 初級(jí)者的練習(xí)示例 Beginner Ball Workout for Balance，Stability and Strength 平衡、穩(wěn)定和力量的初級(jí)健身球練習(xí) Tips for Getting Motivated to Run 激發(fā)跑步的策略 Running forBeginners 跑步新手 CHAPTER 3 HOW to GO On 第三章 如何進(jìn)行 30-Day Fitness Challenge 30天的健身計(jì)劃 8-week Plan 8周的鍛煉計(jì)劃 Strength Training Exercise 力量訓(xùn)練 How to Proceed Strength Training Exercise 怎樣進(jìn)行力量練習(xí) Exercises We Should Do 應(yīng)該做的力量練習(xí) 10-Minute Strength Training Workout 10分鐘力量鍛煉 Lunges for the Hips，Glutes and Thighs 針對(duì)髖、臀和大腿的弓步 Squat Exercises Photo Gallery 多種方式的下蹲練習(xí) Endurance Exercise for Beginners 初學(xué)者的心肺適能練習(xí) Monitor Exercise Intensity 監(jiān)控運(yùn)動(dòng)強(qiáng)度 CHAPTER 4 How to Prevent Injuries 第四章 如何預(yù)防運(yùn)動(dòng)損傷 How to Avoid the 10 Common Running Mistakes 如何避免10種跑步中常見的錯(cuò)誤 How to Self-Treat Injuries 如何自我處理運(yùn)動(dòng)損傷 How to Prevent Running Injuries 如何預(yù)防跑步中的損傷 CHAPTER 5 What Should I Eat？ 第五章 飲食之道 The Reasons forYoU to Eat 飲食的原因 The“Little Helpers” “小幫手” 5 Smart Eating Rules for Runners 5項(xiàng)健跑者的飲食規(guī)則 Part 2 Fashion Sports 第二部分 時(shí)尚運(yùn)動(dòng) CHAPTER 6 Outdoor Sports 第六章 戶外運(yùn)動(dòng) Orienteering 定向運(yùn)動(dòng) Orienteering Spots 定向運(yùn)動(dòng)比賽 Governing Bodies 定向組織級(jí)別 History 歷史 Competition and Results 競(jìng)賽與結(jié)果 Competition Types 競(jìng)賽類型 Orienteering and the Olympics 定向與奧林匹克運(yùn)動(dòng)會(huì) Climbing 攀巖運(yùn)動(dòng) Climbing Activities Types 攀巖活動(dòng)種類 Popular Culture 流行文化 CHAPTER 7 Indoor Sports 第七章 室內(nèi)運(yùn)動(dòng) Yoga 瑜珈 Types of Yoga 瑜珈的分類 Sequences for Beginners 初學(xué)者的體位組合 Easy Wheel 簡(jiǎn)易輪式 Hips Folded 臀部折疊功 Pilates 普拉提斯 History of Pilates 普拉提斯的歷史 Principles 練習(xí)原則 Apparatus and Use 裝備與使用 Appendix A Target Heart Rate 附錄A 靶心率 Appendix B Charts Chart A Chart B Chart C Chart D 主要參考文獻(xiàn)
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