南京市 60 至 65 公斤男性增肌方案设计摘 要本设计对南京市 60 至 65 公斤男性增肌和拉伸两方面进行了设计,主要研究具体肌肉锻炼方法、拉伸方法和饮食控制等。运用运动解剖学,运动生理学,营养学对增肌的方法进行了分析和设计,旨在宣传正确的增肌方法,营造良好的健身氛围,最终达到促进全民健康水平,提高大众生活质量的目的。【关键词】:南京市;60 至 65 公斤男性;增肌方案;Nanjing 60 to 65 kg male muscle designPAGE \* MERGEFORMATIIIAbstract The design of Nanjing 60 to 65 kilograms of male muscle and stretching two aspects of the design, the main research specific muscle exercise methods, stretching methods and diet control. The methods of increasing muscle were analyzed and designed by using sports anatomy, exercise physiology and nutriology. Designed to promote correct muscle enhancement methods and create a good atmosphere for exercise. Finally, the goal of promoting the health of the whole people and improving the quality of life of the people is achieved. [Key words]: Nanjing;Between 60 and 65 kilograms;Plans to gain muscle weight;目录一、研究目的..................................................................................................................................2二、研究对象..................................................................................................................................2PAGE \* MERGEFORMATIII三、研究意义..................................................................................................................................1四丶增肌锻炼前准备.......................................................................................................................21、锻炼时间的选择.................................................................................................................22、锻炼前热身准备...............................................................................................................