【2021最全】基础健身动作大全，助你轻松入门健身！英文双语对照

引言

健身锻炼已经成为现代人日常生活中的一种必不可少的方式。而学习并掌握基础健身动作是开始健身之旅的第一步。下面为你详细介绍各种基础健身动作的名称和方法，帮助你轻松入门健身！

仰卧起坐

仰卧起坐是一种常见的腹肌训练动作，可以有效地锻炼腹部肌肉。具体操作方法是：躺在地板上，双脚弯曲，双手交叉放在胸前，然后用腹部力量将上身向前挺起，再慢慢放下，重复进行。

深蹲

深蹲是一种锻炼下半身肌肉的经典动作，可以有效地增强腿部力量。具体操作方法是：双腿与肩同宽，收腹挺胸，慢慢下蹲，然后用力将身体推起。注意膝盖不要超过脚尖，保持腰背挺直。

卧推

卧推是一种用来锻炼胸肌的重要动作。动作方法是：躺在卧推床上，握住哑铃，双手分开与肩同宽，然后用力将哑铃推举向上，直到双臂伸直，然后慢慢放下哑铃。注意保持动作标准，避免受伤。

引体向上

引体向上可以锻炼背部和手臂肌肉，是一种对上半身力量要求较高的动作。具体操作方法是：握住单杠，手心向外，手臂展直，然后用背部和手臂的力量将身体整个拉起，再慢慢放下。可以根据自身情况选择悬垂或弹力带等辅助。

臂立式卷腹

臂立式卷腹是一种可以锻炼腹肌的动作，对腰腹部肌肉的拉伸很有效。具体操作方法是：俯卧，双手撑地，双腿伸直，然后用腹部力量将双腿向上抬起，再慢慢放下。注意保持双腿伸直，避免用力过猛导致腰部受伤。

结语

以上就是一些常见的基础健身动作名称和操作方法介绍。不同人的身体状况和健身目标不同，所以在进行任何健身动作练习之前，务必做好热身运动，并根据自身的情况适当调整动作和重量。希望这些信息能够帮助到你，祝愿你在健身路上取得成功！

感谢你看完了这篇文章，希望这些健身动作的介绍能够帮助你更好地开始健身锻炼。祝你健康快乐！

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英文翻译对照，仅供参考

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Foreword

Fitness takes exercise to had become modern one of daily life indispensable means. And the first pace that learn and mastering fundamental fitness movement is the brigade that begins fitness. The name of all sorts of fundamental fitness movements and method introduce in detail for you below, help you relaxed introduction fitness!

Sit-ups

Sit-ups is movement of a kind of common abdominal muscle training, exercise abdominal muscle effectively. Specific operation method is: Lie on the floor, double foot bends, both hands across is put before the bosom, hold out the upper part of the body ahead with abdominal force next, put down slowly again, repeat undertake.

Crouch greatly

Crouching greatly is one kind exercises sarcous of below half body classical movement, enhance leg ministry power effectively. Specific operation method is: Double leg and shoulder are the same as wide, receive an abdomen to hold out a bosom, fall slowly crouch, push the body forcibly next. Notice knee does not exceed tiptoe, carry a small of the back the back is erect.

Lie push

Lie pushing is one kind uses the significant action that exercises chest muscle. Behavioral method is: Lie in lie push a bed, handholding dumbbell, both hands departure and shoulder are the same as wide, exert oneself to do sth. next dumbbell choose up, till double arm unbend, put down dumbbell slowly next. The attention maintains behavioral level, avoid to get hurt.

Pull-up

Pull-up can exercise back and arm muscle, it is a kind of faster to demand of power of upper part of the body movement. Specific operation method is: Handholding horizontal bar, control is outward, the arm is exhibited straight, the power that uses back and arm next the body whole pull, put down slowly again. Can wait according to overhang of oneself circumstance choice or bounce belt auxiliary.

Brachial vertical coils abdomen

Brachial vertical coils the abdomen is a kind of movement that can exercise abdominal muscle, drawing of abdominal to the waist sarcous is very effective. Specific operation method is: Fu lies, both hands maintains the ground, double leg unbend, raise double leg up with abdominal force next, put down slowly again. The attention maintains double leg unbend, avoid to bring about the waist too suddenly to get hurt forcibly.

Epilogue

Above is names of a few familiar fundamental fitness movement and operation method introduction. The body state of different person and gymnastical goal are different, before undertaking any gymnastical movements practice so, do good warm-up without fail, adjust movement and weight appropriately according to the circumstance of oneself. Hope these information can help you, wish you gain a success on gymnastical road!

Thanked you to read this article, hope the introduction of these gymnastical movements can help you begin fitness to take exercise better. Wish you health is happy!