雕塑完美下半身!自宅下半修身操

．前言                                                                                                                   
．主要肌肉圖、骨骼圖﹝正面﹞﹝背面﹞                                                       
．本書的特色與使用方法                                                                           
 
為何只須加強鍛鍊下半身呢？
．運動量不足的人比起「體幹」更應鍛鍊「下半身」                                   
．沒有「鍛鍊下半身肌肉」會有什麼後果？                                                   
．主宰肌力訓練的超負荷原則                                                                           
．不必急著馬上開始訓練                                                                                   
．有辦法只瘦「下半身」或「特定部位」嗎？                                                       
．消除下半身水腫的方法                                                                                   
．鍛練下半身肌肉能得到意料之外的效果                                                               
．在家裡也能輕鬆辦到的訓練方式                                                                   
 
下半身的肌力訓練
．在施行下半身肌力訓練之前                                                                           
．能瞭解目前肌力等級的肌力測試                                                                   
．確認下半身的肌肉量                                                                                               
大腿周圍
．①深蹲                                                                                                                       
．②分腿蹲                                                                                                           
．③單腳蹲                                                                                                           
．④超人姿勢（單腳蹲）                                                                                   
．⑤T字形平衡（單腳蹲）                                                                                 
．⑥可於日常生活中施行的訓練法                                                                   
在辦公室坐空氣椅／起身時用單腳站起／爬樓梯（多跨一個階梯）／大步走路
．三分鐘熱度也沒關係                                                                                               
 
臀部周圍
．①抬腿                                                                                                                       
．②髖關節伸展
．③抬腿        難度Ⅰ                                                                                                   
．④抬腿        難度Ⅱ                                                                                                   
．⑤抬腿        難度Ⅲ                                                                                           
大腿內側
．①大腿內收Ⅰ                                                                                                   
．②大腿內收Ⅱ                                                                                           
大腿根部
．①抬膝                                                                                                                       
．②舉膝                                                                                                                       
小腿
．①小腿上提                                                                                                               
．②單腳小腿上提                                                                                                       
．鍛鍊肌力比按摩更能有效改善肩膀僵硬和腰痛                                           
 
下半身的靜態伸展操
．在施行下半身伸展操之前                                                                                       
．股四頭肌&髂腰肌的柔軟度測試                                                                            
股四頭肌
．①坐在地板上                                                                                           
．②單腳站立                                                                                                       
髂腰肌
．①坐在椅子上                                                                                           
．②站立                                                                                                               
．腿後腱肌群的柔軟度測試                                                                                       
腿後腱肌群
．①坐在地板上                                                                                                   
．②使用椅子                                                                                                       
．肌力訓練的持續訣竅                                                                                       
 
．臀大肌的柔軟度測試                                                                                       
臀大肌
．①淺坐在椅子上                                                                                               
．②坐在地板上                                                                                                   
．內收肌群的柔軟度測試                                                                           
內收肌群
．①淺坐在椅子上                                                                                                       
．②仰躺                                                                                                                       
．小腿三頭肌的柔軟度測試                                                                                       
小腿三頭肌
．①雙手撐地                                                                                                               
．②立起單側膝蓋                                                                                                       
．絕對不可以模仿！！危險的錯誤伸展方式                                                   
．通勤、通學時也能做的肌力訓練法                                                                       
．靠「走路」和「跑步」強化肌力                                                                   
 
下半身肌力訓練Q&A
．飲食方面有哪些需要特別留意的地方呢？①                                                       
．飲食方面有哪些需要特別留意的地方呢？②                                               
．要過多久才能感受到訓練的成效呢？                                                   
．吃飯前後和洗澡前後，何時最適合做肌力訓練呢？                           
．在精疲力盡的日子也可以做肌力訓練嗎？                                           
．喝酒後可以做肌力訓練嗎？                                                                   
．我害怕肌肉痠痛，完全無心做肌力訓練                                                       
．做肌力訓練可以除掉橘皮組織嗎？                                                                       
．我原本就屬於肉壯體型，很難瘦下來……                                           
．下半身肌力訓練是無氧運動嗎？