健身新手必知：5个基础健身动作，快速入门健身房英文双语对照

了解健身房基础健身动作

健身对于每一个人来说都是非常重要的，尤其是对于久坐办公室的白领们来说。在这个信息爆炸的时代，我们已经被大量关于健身的信息所淹没，有时候让我们不知所措。但实际上，健身的本质非常简单，只要掌握了一些基础动作，你就可以在健身房自由练习。

在健身的世界里，有一些经典的基础动作是非常重要的。下面我们将为你介绍五个基础健身动作，让你快速入门，做好准备开始在健身房里挥洒汗水。

引体向上

引体向上是一个非常经典的健身动作，它可以锻炼背部、手臂和核心肌群。这个动作对于增强上半身力量非常有效，也是检验体能的重要标准之一。在健身房里通常会有专门的引体向上器械，你可以选择使用辅助带来帮助自己完成动作，随着力量的增长逐渐减少辅助带的使用。正确的引体向上姿势是站立时抓住横杆并向上拉，直到下巴高于横杆为止，然后慢慢放下身体。

深蹲

深蹲是训练下半身肌肉的重要动作之一，也是很多人选择的健身动作。它可以锻炼到大腿的四头肌和臀部肌肉，对于提高下半身爆发力非常有效。在健身房里，你可以选择使用杠铃、哑铃或者自重来进行深蹲动作，选择适合自己的训练负荷。正确的深蹲姿势是站立时双腿与肩同宽，双手握住杠铃或者哑铃，然后下蹲直至大腿与地面平行，再缓慢站起。

卧推

卧推动作主要锻炼胸部肌肉，也是很多人喜爱的基础健身动作之一。在健身房里，你可以选择使用卧推器械或哑铃来进行训练。正确的卧推姿势是仰卧在卧推凳上、双脚着地、双手握住杠铃或哑铃，然后慢慢推举到胸部正中位置，再慢慢放下杠铃或哑铃直至接触胸部。

硬拉

硬拉是一个非常全面的训练动作，它可以锻炼到背部、臀部、腿部和核心肌群。在健身房里，你可以选用杠铃或哑铃进行硬拉训练，根据自己的能力选择适当的重量。正确的硬拉姿势是双腿站立，双手握住杠铃并放置于大腿前方，然后弯腰至将杠铃放置于膝盖前，再将杠铃慢慢向上提至大腿与身体挺直成一条直线。

仰卧起坐

仰卧起坐是一个常见的腹肌训练动作，在健身房里也有专门的器械用于进行仰卧起坐训练。正确的仰卧起坐姿势是仰卧于地面或专用的仰卧起坐凳上，双脚弯曲着地，双手交叉放于胸前或者头部后方，用腹部的力量抬起上身至大腿与地面呈90度，然后慢慢放下身体。

以上五个基础健身动作是非常重要且基础的，掌握了它们你就可以在健身房中展开更多的训练方式。记住，在进行健身训练之前，一定要做好热身运动，并且在动作过程中注意力集中，保证动作的准确性和安全性。同时在选择训练负荷时，要合理评估自己的能力并进行适当调整，以避免训练中出现意外。

感谢您阅读这篇文章，希望通过本文能帮助您更好地了解健身房基础健身动作，让健身之路更加顺畅。

---

英文翻译对照，仅供参考

---

Understand act of gym foundation fitness

Fitness to each person it is very important, especially for the white-collars to sedentary office. In the times of this information explosion, we had been flooded by a large number of information place about fitness, let us be at a loss occasionally. But actually, gymnastical essence is very simple, wanted to master movement of a few foundations only, you can practice in gym freedom.

In gymnastical world, having a few classical foundation actions is very important. We will introduce motion of 5 foundations fitness for you below, make you fast introduction, ready-made begins to asperse sweat in the brandish in gym.

Pull-up

Pull-up is a very classical fitness movement, it can exercise back, arm and nuclear cardiac muscle group. This action is very significant to enhancing power of upper part of the body, also be to examine one of important levels of physical ability. There can be special pull-up normally in gym appliance, you can choose to use auxiliary bring him help to complete an action, the growth drop off as force is auxiliary of the belt use. Correct pull-up the pose is rail is captured when standing and pull up, till rail of chin prep above till, put down the body slowly next.

Crouch greatly

Crouching greatly is sarcous of below training half body one of significant actions, also be the gymnastical movement of choose of a lot of person selected. It can exercise femoral quadriceps and coxal muscle, erupt to raising below half body force is very significant. In gym, you can choose to use barbell, dumbbell self-prossessed perhaps will undertake couchant an action greatly, the choice suits his training bear. Correct crouching a pose greatly is when standing, double leg and shoulder are the same as wide, both hands handholding barbell or dumbbell, fall next till ham and ground are parallel,crouch, again slow station rises.

Lie push

Lie push a movement to basically exercise bosom muscle, also be one of fundamental fitness starts that a lot of people love. In gym, you can choose to use lie push appliance or dumbbell to undertake training. Lie correctly pushing a pose is to lie on his back in lie push stool to go up, handholding barbell of double foot touchdown, both hands or dumbbell, next slowly choose arrives in the middle of bosom the position, till contact bosom,put down barbell or dumbbell slowly again.

Pull forcedly

Be being pulled forcedly is a very overall training movement, it can exercise ministry of back, coxal, leg and nuclear cardiac muscle group. In gym, you can choose barbell or dumbbell undertakes be pullinged forcedly training, choose appropriate weight according to his ability. Correct helping a posture forcedly is double leg stands, both hands handholding barbell puts park ham the front, bow next before coming to put barbell park knee, carry barbell up slowly again become straight to ham and body linear.

Sit-ups

Sit-ups is a movement of common abdominal muscle training, there also is special apparatus to be used at undertaking sit-ups trains in gym. Correct sit-ups pose is to lie on his back on the ground or appropriative situp stool, double foot curves touchdown, before both hands across is put at the bosom or the head is rear, raise the upper part of the body to show 90 degrees to ham and ground with abdominal force, put down the body slowly next.

Above movement of 5 foundations fitness is very important and of the foundation, mastered them you can develop more training way in gym. Remember, before undertaking fitness trains, must do good warm-up, and in behavioral course attention is centered, assure behavioral accuracy and security. When choosing to train bear at the same time, should reasonable evaluate oneself capability and undertake be adjustmented appropriately, the accident appears in order to avoid in training.

Thank you to read this article, the hope can help you understand act of gym foundation fitness better through the article, the way that allows fitness is more smooth.