如何正确进行健身训练？14个基础动作解析英文双语对照

健身基础：14个基础动作解析

健身训练是一项系统而持久的工程，正确的训练方法至关重要。在健身过程中，掌握正确的基础动作是至关重要的。接下来，我们将介绍14个基础动作，并解析如何正确进行健身训练。

1. 仰卧起坐

仰卧起坐是一种非常经典的腹肌训练动作。正确的姿势是仰卧，双脚弯曲并贴地，双手交叉放在胸前或者抱住头部，然后利用腹部力量将上身向前抬起，并慢慢放下。这个动作可以有效锻炼腹直肌和腹横肌。

2. 深蹲

深蹲是锻炼下半身肌肉的基础动作。双脚与肩同宽，身体保持挺直，然后屈膝小心地蹲下，直到大腿与地面平行，然后再站起来。深蹲可以有效锻炼臀部、大腿肌肉和核心稳定肌群。

3. 俯卧撑

俯卧撑是一个全身性的运动，能够有效锻炼胸部、肩部、背部和手臂肌肉。正确的姿势是俯卧在地上，双手与肩同宽，然后利用手臂力量将身体推起，并放下。注意保持身体挺直，避免腰部下沉或者抬高。

4. 硬拉

硬拉是一种高效的全身性训练动作，可以有效地锻炼臀部、腰背部和大腿肌肉。正确的姿势是双脚与肩同宽站立，手握杠铃，然后利用腰部和臀部的力量将杠铃拉起至大腿所在位置，然后再慢慢放下。

5. 引体向上

引体向上是一个非常考验上肢力量的动作，主要锻炼背部、肱二头肌和肱三头肌。可以通过握杠铃的方式来完成引体向上的训练，也可以使用引体器来辅助完成。正确的姿势是双手握住横杠，向上拉起身体直至下巴超过横杠高度，再慢慢放下。

6. 卧推

卧推是一种训练胸部肌肉的常见动作。需要注意的是，卧推时手的宽度会影响训练到的肌肉部位，一般宽握会更多锻炼胸大肌，窄握会更多锻炼三角肌。在进行卧推动作时，要保持身体稳定，防止摇晃。

7. 哑铃弯举

哑铃弯举是训练上臂肱二头肌的有效动作。在进行哑铃弯举时，需要保持身体挺直，肘部保持不动，手肘贴近身体，然后利用肱二头肌力量将哑铃向上提起，再慢慢放下。注意控制重量，避免造成肘部或肩部损伤。

8. 仰卧臂曲伸

仰卧臂曲伸是训练三头肌的有效动作，可以使用哑铃或者杠铃来进行训练。在进行仰卧臂曲伸时，需要保持上臂固定，肘部弯曲，然后将哑铃或者杠铃向上提起，再慢慢放下。动作过程中要保持肘部稳定，避免摇晃。

9. 坐姿划船

坐姿划船是一种有效的背部训练动作，可以锻炼背阔肌和斜方肌。在进行坐姿划船时，需要保持身体直立，双脚踩稳踏板，然后利用背部力量将哑铃或者器械向身体拉起，再慢慢放下。动作过程中要注意保持身体挺直，避免用力摇晃。

10. 俯身飞鸟

俯身飞鸟是一种训练胸部的有效动作，主要锻炼胸大肌。在进行俯身飞鸟时，需要保持身体前倾，双脚与肩同宽站立，然后利用胸大肌的力量将哑铃向两侧张开，然后慢慢合拢。动作过程中保持肘部微微弯曲，避免过度伸直。

11. 坐姿推肩

坐姿推肩是一种有效的肩部训练动作，可以锻炼前束、中束和后束三部分肩部肌肉。在进行坐姿推肩时，需要保持身体直立，双臂持哑铃或者杠铃，然后将前臂抬起，再慢慢放下。动作过程中要保持肘部微微弯曲，避免过度伸直。

12. 哑铃侧平举

哑铃侧平举是一种有效的肩部训练动作，主要锻炼肩部中束肌群。在进行哑铃侧平举时，需要保持身体挺直，双臂侧平举哑铃至肩平，然后慢慢放下。动作过程中要避免使用惯性挥动或摇晃，保持动作稳定。

13. 俯身直臂下拉

俯身直臂下拉是一种有效的背部训练动作，可以锻炼背阔肌和斜方肌。在进行俯身直臂下拉时，需要保持身体前倾，双手持杠铃或器械，然后将背部拉起，再慢慢放下。动作过程中要注意保持身体挺直，避免用力摇晃。

14. 仰卧腿举

仰卧腿举是一种有效的腹部训练动作，可以锻炼腹直肌和腹横肌。在进行仰卧腿举时，需要保持身体仰卧，双手放在身体两侧或者扶在腰部，然后利用腹部力量将双腿抬离地面，直至与地面成90°角，然后慢慢放下。

通过掌握这14个基础动作，可以帮助你正确进行健身训练，避免受伤，并更好地锻炼肌肉群。在训练时，建议根据个人情况选择合适的重量和组数，保持正确的姿势和呼吸，享受健身的乐趣同时获得更好的训练效果。

感谢您看完这篇文章，希望通过这篇文章可以帮助您更好地掌握健身训练方法，有效锻炼肌肉，迈向健康的生活。如果有任何疑问或者需要，欢迎随时咨询我们的健身教练。

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英文翻译对照，仅供参考

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Gymnastical foundation: 14 foundations movement is analytic

Gymnastical training is a system and abiding project, accurate training method is crucial. In gymnastical process, mastering right fundamental movement is crucial. Next, we will introduce 14 foundations motion, analytic how to undertake fitness trains correctly.

1.Sit-ups

Sit-ups is movement of a kind of very classical abdominal muscle training. Correct pose is to lie on one's back, double foot bends and stick the ground, both hands across is put before the bosom to perhaps hold the head in arms, use abdominal force to raise the upper part of the body ahead next, put down slowly. This act can exercise celiac straight flesh and celiac horizontal muscle effectively.

2.Crouch greatly

Crouching greatly is to exercise movement of foundation of sarcous of below half body. Double foot and shoulder are the same as wide, the body keeps erect, bend genu small a person's mind to crouch next, till ham and ground parallel, stand up again next. Crouch greatly can exercise muscle of coxal, ham and core effectively to stabilize flesh group.

3.Push-up

Push-up is the motion of sex of a whole body, can exercise ministry of bosom, shoulder, back and arm muscle effectively. Correct pose is Fu lies to go up, both hands and shoulder are the same as wide, use arm force to push the body next, put down. The attention holds the body straight, avoid the waist sinks or drive up.

4.Pull forcedly

Be being pulled forcedly is movement of a kind of efficient systemic sex training, exercise coxal, the small of the back and ham muscle effectively. Correct pose is double foot and shoulder are the same as wide stand, the hand grasps barbell, the power that uses the waist and hip next pulls barbell be in the position to ham, put down slowly again next.

5.Pull-up

Pull-up is the movement of force of upper limbs of an unusual trial, basically exercise back, humerus 2 flesh and humerus triceps. Can finish the training of pull-up through holding the kind of barbell, also can use make system implement will assist finish. Correct pose is bar of both hands handholding horizontal stroke, till chin exceeds horizontal bar height,drag a body up, put down slowly again.

6.Lie push

Lie pushing is sarcous of bosom of a kind of training common movement. Those who need an attention is, lie the muscle position that the width of the hand when pushing can affect training to arrive, general wide grasp meeting more to exercise pectoralis major, narrow grasp meeting more to exercise deltoid. When undertaking lying be drivinged, want to maintain body stability, prevent to shake.

7.Dumbbell turn is lifted

Dumbbell turn is lifted is humerus of training the upper arm bicipital is effective movement. When undertaking dumbbell turn is lifted, need holds the body straight, elbow maintains do not move, body of elbow press close to, use humerus next 2 muscle strength mentions dumbbell up, put down slowly again. The attention controls weight, avoid to cause elbow or humeral ministry loss.

8.Lie on one's back brachial music is extended

Lie on one's back the significant action that brachial Qu Shen is training triceps, can use dumbbell or barbell will undertake training. When undertaking brachial music is extended supine, need maintains the upper arm to secure, elbow bends, next dumbbell or barbell mentions up, put down slowly again. Elbow stability should maintain in behavioral course, avoid to shake.

9.Sitting position rows

Sitting position rows is a kind of significant back training action, can exercise flesh back broadness and inclined square muscle. When undertaking sitting position rows, need holds the body erect, double foot steps on firm footplate, use back power next dumbbell or appliance is pulled to the body, put down slowly again. Should notice to hold the body in behavioral course straight, avoid to shake forcibly.

10.Fu body flyer

Fu body flyer is a kind of significant action that trains bosom, basically exercise pectoralis major. When undertaking Fu body flyer, need maintains body pitch, double foot and shoulder are the same as wide stand, the power that uses pectoralis major next stretchs dumbbell to two side, fold slowly next. Behavioral course middleman and guarantor holds elbow to bend slightly, avoid excessive unbend.

11.Sitting position turns a shoulder

Sitting position turns a shoulder is action of a kind of significant humeral ministry training, can take exercise toe-int, medium bundle after mixing bundle muscle of ministry of 3 parts shoulder. When undertaking sitting position turns a shoulder, need holds the body erect, double arm holds dumbbell or barbell, raise antebrachium next, put down slowly again. Elbow should maintain to bend slightly in behavioral course, avoid excessive unbend.

12.Dumbbell side is smooth lift

Dumbbell side is smooth lifting is a kind of effective shoulder ministry trains a movement, in basically exercising humeral ministry bundle flesh group. Undertaking dumbbell side is made the same score when lifting, need holds the body straight, double arm side is smooth lift dumbbell to be made the same score to the shoulder, put down slowly next. Should avoid to use in behavioral course inertial brandish or shake, maintain behavioral stability.

13.Fu body is pulled below the arm continuously

Fu body is pulled below the arm continuously is a kind of effective back trains a movement, can exercise flesh back broadness and inclined square muscle. When undertaking Fu body is pulled below the arm continuously, need maintains body pitch, both hands holds barbell or weapon, pull back next, put down slowly again. Should notice to hold the body in behavioral course straight, avoid to shake forcibly.

14.Lie on one's back the leg is lifted

Lie on one's back the leg is lifted is a kind of significant abdominal training action, can exercise celiac straight flesh and celiac horizontal muscle. When undertaking the leg is lifted supine, need maintains the body to lie on one's back, both hands is put in the body two side perhaps are helped up in the waist, use abdominal force to carry double leg next from the ground, till become 90 ° part with the ground, put down slowly next.

Through mastering movement of these 14 foundations, can help you undertake fitness trains correctly, avoid to get hurt, exercise muscle better group. When training, the proposal selects appropriate weight and set number according to individual circumstance, hold correct pose and breath, the fun that enjoys fitness achieves better training result at the same time.

Thank you to read this article, the hope can help you master fitness to train a method better through this article, exercise muscle effectively, march toward healthy life. If any doubt perhaps need, the welcome seeks advice from our gymnastical coach at any time.