健身入门：5个必学的基础动作英文双语对照

引言

健身对于很多人来说，并不只是一种锻炼方式，更是一种生活态度。然而，对于初学者来说，最困扰的问题莫过于如何开始。在健身的旅程中，学会一些基础动作是至关重要的。本文将指导你学习健身的基础动作，帮助你更好地入门健身。

深蹲

深蹲是健身中最重要的基础动作之一。这个动作可以有效地训练大腿、臀部和核心肌群，并且是全身力量训练的基础。要保持正确的深蹲姿势，你需要挺胸收腹，脚稍微分开与肩同宽，然后慢慢下蹲直至大腿与地面平行，最后站起来。这个动作需要注意保持膝盖不超过脚尖，避免内八字。

硬拉

硬拉是锻炼臀部、腿部、核心和上背部肌群的重要动作。正确的硬拉姿势是双脚分开与肩同宽，双手握杠铃，然后屈膝、收紧腰部和腹部，用力将杠铃拉起至大腿与身体挺直，最后放下杠铃。硬拉需要注意保持背部挺直，不可以佝偻，同时在起始和结束位置要收腹。

卧推

卧推是锻炼胸部、肩部和三头肌的基础动作。在卧推过程中，需要注意双脚踩地，臀部紧贴凳子，手握哑铃或杠铃，然后将哑铃或杠铃推举至上方直至两臂伸直，最后放下哑铃或杠铃。卧推需要注意动作要平稳，并且在上举的过程中保持肘关节不要过度伸直。

引体向上

引体向上是锻炼背部、肱二头肌和肱三头肌的重要动作。在进行引体向上时，需要用手握住横杠，然后用背部和手臂的力量将身体向上拉至下巴超过横杠，最后放下身体至悬垂状态。引体向上需要注意动作要稳健，不可以摇摆，同时保持肩胛骨向下压。

仰卧起坐

仰卧起坐是训练腹部肌肉的有效动作。在进行仰卧起坐时，需要平躺在地上，双腿弯曲固定在地面，双手交叉放在胸前或头后，然后用腹部力量将上半身向上起身，最后放下身体回到地面。仰卧起坐需要保持动作要慢，避免用惯性。

学会以上这些基础动作，将会为你的健身之路奠定坚实的基础。无论是锻炼力量、塑造完美身材还是提高体能，这些动作都将成为你不可或缺的利器。

感谢您阅读本文，希望这些基础动作的指导可以帮助您更好地开始健身之旅。

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英文翻译对照，仅供参考

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Foreword

Fitness to a lot of people, not be one kind exercises means only, it is manner of a kind of life more. However, to abecedarian, most how does the problem nothing is more... than of the worry begin. In fitness itinerary in, learning movement of a few foundations is crucial. The article will coach you study fundamental movement of fitness, help you better introductory fitness.

Crouch greatly

Crouching greatly is one of the most significant foundation actions in fitness. This movement trains ham, hip and nuclear cardiac muscle effectively group, and be the foundation that systemic force trains. What should keep correct is deep crouch a pose, you need to hold out a bosom to receive an abdomen, the foot is the same as with the shoulder apart a little wide, fall slowly next till ham and ground are parallel,crouch, stand up finally. This movement needs to notice to maintain knee not to exceed tiptoe, avoid inside character 8.

Pull forcedly

Be being pulled forcedly is to exercise coxal, leg ministry, core and go up back flesh group significant action. Correct helping a posture forcedly is double foot departure and shoulder are the same as wide, both hands grasps barbell, next bend one's knees, tighten up the waist and abdomen, pull barbell forcibly to ham and body straight, put down barbell finally. Pull need forcedly to notice to carry back straight, not OK stoop, be in at the same time initiative should receive an abdomen with end position.

Lie push

Lie pushing is the fundamental movement that exercises ministry of bosom, shoulder and triceps. Lying in choosing a course, need notices double foot steps on the ground, coxal and clingy bench, the hand grasps dumbbell or barbell, reach dumbbell or barbell press next upper part till two arms unbend, put down dumbbell or barbell finally. Lie push need to notice the movement wants smooth, and ancon joint maintains in aforenamed process do not want excessive unbend.

Pull-up

Pull-up is to exercise back, humerus the significant action of 2 flesh and humerus triceps. When undertaking pull-up, need uses thick line of hand handholding horizontal stroke, the power that uses back and arm next drags the body up exceed horizontal thick line to chin, put private parts system to overhang condition finally. Pull-up needs to notice the movement wants dovish, can not sway, maintain bladebone to be pressed downward at the same time.

Sit-ups

Sit-ups is training abdomen sarcous significant action. When undertaking sit-ups, need lie low is on the ground, double leg bends fixed in the ground, both hands across is put before the bosom or after the head, rise the upper part of the body up with abdominal force next, put down the body to return the ground finally. Sit-ups needs to maintain a movement to want slow, avoid to use inertial.

Institutional above these fundamental movements, the road of the fitness that will be you lays solid foundation. No matter be to exercise power, model perfect figure or enhance physical ability, these movements will make your indispensable edge tool.

Thank you to read the article, hope the guidance of these fundamental movements can help you begin gymnastical brigade better.