5个徒手健身动作，助您打造理想身材英文双语对照

引言

健身锻炼对于现代人来说已经逐渐成为生活中不可或缺的一部分。而徒手健身动作作为常见的健身方式之一，不仅可以帮助您塑造身材，还可以增强肌肉力量，提高身体灵活性。下面我们将为您介绍5个简单且高效的徒手健身动作，助您轻松打造理想身材。

平板支撑

平板支撑是徒手健身中非常经典的动作之一。这个动作可以有效地锻炼腹肌、背部以及臀部肌肉，提高核心稳定性。采用正确的姿势进行平板支撑，可以帮助您建立身体的力量和耐力。您可以尝试每天进行数组平板支撑，每组持续时间逐渐增加，获得更好的锻炼效果。

俯卧撑

俯卧撑是徒手健身中最具挑战性和最有挑战性的动作之一。它可以有效地锻炼胸部、肩部和手臂肌肉。俯卧撑姿势正确的前提下，您可以尝试不同变化的俯卧撑，如宽握、窄握或倾斜俯卧撑，以确保各个肌肉群都得到充分的锻炼。坚持每周数次的俯卧撑训练，可以逐渐提升您的上肢力量和肌肉耐力。

深蹲

深蹲是徒手健身中最经典的下半身锻炼动作之一。它可以有效地锻炼大腿、臀部及核心肌群。适当的深蹲姿势有助于提高下半身肌肉力量和稳定性。您可以在家或健身房中进行深蹲练习，通过不同深度的深蹲及深蹲配重的方式，逐渐提高训练强度，获得更好的锻炼效果。

仰卧起坐

仰卧起坐是徒手健身中最经典的腹肌训练动作之一。它可以有效地锻炼腹肌及核心肌肉，帮助您塑造平坦的腹部线条。采用正确的仰卧起坐姿势，可以避免出现腰部和颈部的不适。您可以逐渐增加仰卧起坐的次数和组数，或者尝试增加额外的负重，以提升训练强度。

伏地挺身

伏地挺身是徒手健身中锻炼全身肌肉的经典动作之一。它可以有效地锻炼胸部、臂部、腹部和腿部肌肉。通过保持正确的姿势进行伏地挺身，可以避免受伤并最大限度地激发肌肉的力量。您可以根据自身情况逐渐增加伏地挺身的次数和训练强度，获得更好的锻炼效果。

通过以上5个简单且高效的徒手健身动作，您可以在家或室外开展健身锻炼，轻松塑造理想身材。不要忘记在进行任何健身训练前进行适当的热身运动，并在专业教练的指导下进行复杂或高强度的训练。坚持健康的生活方式和适当的饮食，对于您的健康和身材管理也将大有裨益。

感谢您阅读本文，希望以上内容对您有所帮助，欢迎分享您的健身经验和见解。

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英文翻译对照，仅供参考

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Foreword

Fitness takes exercise to had made the indispensable one part in the life gradually to modern. And bare-handed fitness movement regards common fitness as one of means, can help you model a figure not only, still can enhance muscle power, increase body flexibility. We will introduce 5 for you below simple and efficient bare-handed fitness movement, aid you to make good figure easily.

Flat is propped up

Flat is propped up is one of very classical movements in bare-handed fitness. This movement exercises abdominal muscle, back and coxal muscle effectively, increase core stability. Use correct pose to undertake flat is propped up, can help you build the force of the body and staying power. You can try to undertake array flat prop up everyday, every groups of duration increase gradually, it is better to obtain exercise the effect.

Push-up

Push-upIt is bare-handed challenge sex and one of actions that have challenge sex most are had most in fitness. It exercises ministry of bosom, shoulder and arm muscle effectively. Below the premise with push-up correct pose, you can try the push-up of distinct change, be like wide grasp, narrow grasp or tilt push-up, in order to ensure each muscle group get taking exercise adequately. Hold to every week several push-up trains, can promote your upper limbs force and muscle endurance gradually.

Crouch greatly

Crouch greatlyIt is the most classical below half body in bare-handed fitness exercises one of movements. It exercises ham, hip and nuclear cardiac muscle effectively group. Proper crouch a pose greatly to conduce to increase strength of muscle of below half body and stability. You can undertake couchant an exercise greatly in the home or gym, those who pass different deepness is deep crouch reach stay the way that deserves to weigh greatly, increase training strength gradually, it is better to obtain exercise the effect.

Sit-ups

Sit-upsIt is one of movements of the most classical abdominal muscle training in bare-handed fitness. It exercises abdominal muscle and core muscle effectively, help you model even abdominal line. Adopt correct sit-ups posture, can avoid to appear the waist and cervical unwell. You can increase the frequency of sit-ups and set number gradually, perhaps try to increase to load additionally, in order to promote training intensity.

Push-up

Push-upIt is bare-handed systemic sarcous takes exercise in fitness one of classical movements. It exercises ministry of bosom, arm, abdomen and leg ministry muscle effectively. Undertake push-up through maintaining correct pose, can avoid to get hurt and utmost ground invokes sarcous power. You can increase the frequency of push-up and training strength gradually according to oneself circumstance, it is better to obtain exercise the effect.

Pass above 5 simple and efficient bare-handed fitness movement, you can be in the home or outdoor begin fitness to take exercise, model good figure easily. Do not forget undertaking any fitness train the warm-up with ongoing proper travel, undertake below the guidance of professional coach complex or the training of high strenth. Hold to healthy lifestyle and proper diet, the health to you and figure management also will have profit greatly.

Thank you to read the article, hope above content is helped somewhat to you, the welcome shares your gymnastical experience and view.