5个基础健身动作，健身教学视频分享英文双语对照

动作一：深蹲

深蹲是一种非常经典的下半身训练动作，对大腿肌肉和臀部肌肉的锻炼效果非常显著。做深蹲时，双腿与肩同宽站立，脚尖微微外展，然后双手抱头，身体向下蹲，直到大腿与地面平行，最后站起。这个动作可以通过以下视频进行学习和练习。

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动作二：俯身哑铃划船

俯身哑铃划船是一种训练背部肌肉的动作，对塑造V型身材非常有帮助。在做俯身哑铃划船时，可以采用单手或双手交替的方式，将哑铃拉向腰部，同时收紧肩背肌肉。这个动作的正确姿势和练习方法可以从以下视频中学习。

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动作三：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，帮助塑造马甲线。在做仰卧起坐时，双腿弯曲脚掌着地，双手交叉放在胸前，然后上身慢慢抬起，尽量用腹部发力，最后缓慢下落。相关的正确姿势和训练技巧可以在以下视频中找到。

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动作四：俯卧撑

俯卧撑是一种训练胸肌和手臂肌肉的动作，也可以增强核心稳定性。在做俯卧撑时，双手与肩同宽站立，身体保持笔直，屈肘将身体缓慢下降，再用力推起。这个动作的正确姿势和练习要点可以在以下视频中学习。

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动作五：哑铃推举

哑铃推举是一种训练肩部肌肉的动作，可以帮助增强肩部力量和稳定性。在做哑铃推举时，双手持哑铃，臂屈肘将哑铃推举至头顶，然后缓慢放下。这个动作的正确姿势和训练技巧可以在以下视频中找到。

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感谢您观看我们提供的健身教学视频，希望这些视频能帮助您掌握这些基础健身动作的正确技巧，更好地进行健身锻炼。

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英文翻译对照，仅供参考

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Movement one: Crouch greatly

Crouching greatly is movement of a kind of very classical training of below half body, exercise the effect to ham muscle and coxal sarcous very remarkable. Do when crouching greatly, double leg and shoulder are the same as wide stand, tiptoe slightly outside exhibit, next both hands holds a head in the arms, the body crouchs downward, till ham and ground parallel, final station rises. This movement can undertake learn and practicing through the following video.

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Movement 2: Fu body dumbbell rows

Fu body dumbbell rows is movement of sarcous of back of a kind of training, very helpful to modelling V figure. When dumbbell of the body that do Fu rows, can use the means with single hand or alternate both hands, pull dumbbell to the waist, tighten up a shoulder to carry muscle on the back at the same time. The correct pose of this movement and exercise method are OK learn from inside the following video.

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Movement 3: Sit-ups

Sit-ups is movement of a kind of common abdominal muscle training, exercise abdominal muscle effectively, the help models waists-coat line. When doing sit-ups, double leg curves sole touchdown, both hands across is put before the bosom, next the upper part of the body is raised slowly, send force with abdomen as far as possible, next slow finally falling. Relevant correct pose and training skill are OK find in the following video.

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Movement 4: Push-up

Push-up is chest muscle of a kind of training and arm sarcous movement, also can enhance core stability. When doing push-up, both hands and shoulder are the same as wide stand, the body keeps straightforward, bend ancon general body slow drop, reoccupy thrust rises. The correct pose of this movement and exercise point can be in the following video study.

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Movement 5: Dumbbell choose

Dumbbell choose is movement of sarcous of ministry of shoulder of a kind of training, can help enhance humeral ministry force and stability. When making dumbbell press, both hands holds dumbbell, the arm bends ancon to reach dumbbell press the top of head, next slow put down. The correct pose of this movement and training skill are OK find in the following video.

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Thank you to watch the gymnastical education video that we provide, hope these video can help you master the correct skill of these fundamental fitness movements, undertake fitness takes exercise better.