街头健身的10个必备基础训练项目英文双语对照

1. 俯卧撑

俯卧撑是街头健身中的经典训练项目之一。这个动作不仅可以锻炼胸肌、三角肌和肱三头肌，还可以增强核心稳定性。通过不同的变化，如窄距俯卧撑或倾斜俯卧撑，可以针对不同部位进行强化训练。

2. 引体向上

引体向上是考验上肢和背部肌肉力量的绝佳训练动作。这个动作可以有效增强背部、肱二头肌和肱三头肌的力量，同时也可以提高上肢的爆发力和耐力。

3. 深蹲

深蹲是一个全身性的训练动作，可以有效锻炼大腿、臀部和核心肌群。通过不同的变化，如单腿深蹲或跳跃深蹲，可以增加训练的多样性和挑战性。

4. 仰卧起坐

仰卧起坐是针对腹肌的训练项目，可以帮助加强核心肌群的稳定性和力量。不同角度和变化的仰卧起坐动作可以更全面地刺激腹部肌肉。

5. 平板支撑

平板支撑是一项非常有效的核心稳定性训练项目，可以帮助增强腹部肌肉和腰部肌群的力量。通过控制支撑时间和姿势变化，可以不断提升训练的难度。

6. 倒立俯卧撑

倒立俯卧撑是一项考验肩部和背部稳定性的训练项目，对于提高上半身力量和平衡能力非常有效。这个动作也可以通过墙壁俯卧撑或单臂倒立俯卧撑来进行变化训练。

7. 仰卧助推

仰卧助推是一种强调胸肌和三角肌的训练动作，可以帮助增强上肢的推动力量和稳定性。可以通过调整手部姿势和使用不同高度的支撑物来改变训练难度。

8. 跳箱训练

跳箱训练是一种强度和爆发力训练的有效方式，可以提高下肢的力量和灵活性。可以通过改变跳箱高度和进行单腿跳箱训练来增加训练的挑战性。

9. 悬垂核桃

悬垂核桃是一种针对腹部和腰部肌肉的有效训练动作，可以帮助加强腹直肌和腰部肌群的力量和稳定性。可以通过调整身体姿势和悬垂时间来改变训练的难度。

10. 跳绳训练

跳绳训练是一种全身性有氧运动，可以帮助提高心肺耐力和下肢肌肉力量。同时，跳绳训练也是一种简单方便而又高效的街头健身方式。

感谢您阅读本文，希望以上内容可以帮助您更好地了解街头健身的基础训练项目，为您的健身计划提供参考和指导。

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英文翻译对照，仅供参考

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1.Push-up

Push-up is one of classical training projects in street fitness. This movement can exercise chest muscle, deltoid and humerus triceps not only, still can enhance core stability. Adopt distinct change, be like narrow be apart from push-up or tilt push-up, can undertake in the light of different position aggrandizement trains.

2.Pull-up

Pull-up is the superexcellent training movement of test upper limbs and back muscle strength. This act can enhance back, humerus effectively the force of 2 flesh and humerus triceps, the outbreak that also can raise upper limbs at the same time force and endurance.

3.Crouch greatly

Stay the training action that is sex of a whole body greatly, can exercise ham, hip and nuclear cardiac muscle effectively group. Adopt distinct change, the leg that be like sheet crouchs greatly or leap crouchs greatly, can increase the diversity of training and challenge sex.

4.Sit-ups

Sit-ups is the training project that is aimed at abdominal muscle, can help strengthen core muscle group stability and force. The sit-ups movement of different point of view and change can stimulate abdominal muscle in the round more.

5.Flat is propped up

Flat is propped up is a very effective core stability trains a project, can help strengthen abdominal muscle and lumbar muscle group force. Change through controlling the time that prop up and pose, can promote the difficulty of training ceaselessly.

6.Handstand push-up

The training project that handstand push-up is ministry of shoulder of a test and back stability, very effective to increasing force of upper part of the body and balance capacity. This movement also can pass wall push-up or push-up of thin arm handstand undertakes metabolic training.

7.Lie on one's back aid push

Lie on one's back aid pushing is a kind of training action that stresses chest muscle and deltoid, can help the impetus capacity that enhances upper limbs and stability. Can train difficulty through adjusting hand department posture and the support that use different height to change.

8.Box horse trains

Box horse training is a kind of intensity is mixed erupt the efficient way that force trains, can increase the force of lower limbs and flexibility. Can undertake through changing box horse to be mixed highly training of thin leg box horse will increase the challenge sex of training.

9.Overhang walnut

Overhang walnut is one kind trains a movement effectively in the light of abdomen and lumbar sarcous, can help strengthen celiac straight flesh and lumbar muscle group force and stability. Can change the difficulty of training through adjusting body pose and overhang time.

10.Skip trains

Skip training is sex of a kind of whole body has oxygen campaign, can help enhance heart lungs endurance and power of lower limbs muscle. In the meantime, skip training also is a kind of brief home remedy and efficient street fitness way.

Thank you to read the article, the foundation that hopes above content can help you understand street fitness better trains a project, for your fitness the plan provides reference and guidance.