健身初学者必备：基础健身动作动态图解及注意事项英文双语对照

引言

健身在当今社会已经成为一种时尚，因为越来越多的人开始关注自己的健康以及外表。然而，很多初学者在健身的过程中往往因为姿势不正确而受伤，因此正确的动作非常重要。本文将为大家介绍一些基础的健身动作，并通过动态图解的方式详细展示每个动作的正确姿势，同时也会提到一些需要注意的事项。

仰卧起坐

仰卧起坐是很多人用来训练腹肌的基本动作之一。正确的姿势是躺在地上，双脚弯曲并紧贴地面，双手交叉放在胸前，然后用腹部的力量抬起上半身，直至肩部离地板。需要注意的是，动作过程中要保持腰部挺直，不要用力用脖子或者手臂来带动上半身。

深蹲

深蹲是训练下半身肌肉最有效的动作之一。站立时双脚与肩同宽，然后慢慢弯腰下蹲，同时注意保持膝盖不超过脚尖的位置，下蹲的时候要保持背部挺直，重心在脚后跟和脚掌之间。

俯身哑铃划船

俯身哑铃划船是训练背部的常见动作之一。全程保持腰部微微弯曲，双膝微屈，上身向前倾，拿起哑铃，然后用背部的力量把哑铃划到腹部附近，保持肘部贴近身体，然后放慢速度将哑铃放回原位。

引体向上

引体向上是训练背部和手臂的经典动作，需要在高杠上进行。握住横杠，手心向外，宽度略大于肩宽，然后用背部和手臂的力量抬起整个身体，直到下巴超过横杠，然后慢慢放低身体回到初始位置。

结语

以上介绍的这些动作是健身中非常基础且常见的动作，但也是初学者最容易出错的动作。通过正确的姿势和动作可以更好地达到锻炼的效果，同时也可以避免受伤。希望大家在健身的过程中能够重视正确的动作，保持持之以恒的锻炼，这样才能达到良好的健身效果。

感谢您阅读本文，希望能为您在健身过程中带来一些帮助。

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英文翻译对照，仅供参考

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Foreword

Fitness has become a kind of fashion in current society, because more and more people begin,pay close attention to oneself health and appearance. However, a lot of abecedarian are in gymnastical process often because the pose is incorrect and get hurt, correct action is very accordingly significant. The article will introduce the gymnastical motion of a few foundations for everybody, reveal the correct pose of every movement in detail through dynamic and graphic means, also can mention the item that a few need notice at the same time.

Sit-ups

Sit-ups is one of basic acts that a lot of people use training abdominal muscle. Correct pose is to lie on the ground, double foot curves clingy ground, both hands across is put before the bosom, raise the upper part of the body with abdominal force next, till humeral ministry leaves a floor board. Those who need an attention is, the waist should maintain in behavioral course straight, do not use a neck forcibly or the arm will drive the upper part of the body.

Crouch greatly

Crouching greatly is one of actions with the most significant muscle of below training half body. When standing, double foot and shoulder are the same as wide, bow slowly next next crouching, at the same time the attention maintains knee not to exceed the position of tiptoe, back should carry when crouching below straight, centre of gravity is between calcaneal and sole.

Fu body dumbbell rows

Fu body dumbbell rows is one of common movements that train back. Whole journey maintains the waist to bend slightly, double genu is small bend, the upper part of the body is forward bend, take dumbbell, the power that uses back next delimits dumbbell near abdomen, hold body of elbow press close to, next rein in speed dumbbell replace former.

Pull-up

Pull-up is the classical movement that trains back and arm, need to undertake on tall bar. Bar of handholding horizontal stroke, control is outward, width is more than shoulder breadth slightly, the power that uses back and arm next raises whole body, exceed horizontal thick line till chin, lower the body to return initiative position slowly next.

Epilogue

These movements of above introduction are gymnastical Central Africa constant foundation and common movement, but also be the movement that abecedarian makes mistake the most easily. Pass correct pose and movement to be able to achieve the result that take exercise better, also can avoid to get hurt at the same time. Hope everybody can take right movement seriously in gymnastical process, maintain perserve take exercise, such ability achieve favorable gymnastical result.

Thank you to read the article, the hope can be you to bring a few helps in gymnastical process.