健身房里如何练小腿肌肉？英文双语对照

健身房里如何练小腿肌肉？

练小腿肌肉可以做深蹲和提踵。深蹲可以锻炼大小腿肌肉，提踵主要锻炼小腿肌肉。

深蹲：

初练者可以先做徒手深蹲，然后做扶墙单腿深蹲，最后做单腿深蹲。

如果徒手深蹲一次性可以做30个以上可以做扶墙单腿深蹲，如果扶墙单腿深蹲可以做10个以上，并且平衡能力得到了改善，就可以做单腿深蹲了。

深蹲动作过程：脚尖冲外，11点05方向。收腹挺胸，后背挺直，下至大腿与地面平行或膝关节稍小于90度，另一只腿抬离地面（徒手深蹲不用抬脚），上至膝关节微屈，不要超伸。

深蹲锻炼方法：

做3到8组，每组做10个以上，每组间休息1分钟。

健身房里练肩部的肌肉怎么练啊？

部训练主要用推举类动作，如杠铃推肩，哑铃推肩。

2

开始做哑铃肩上推举时，肘关节和肩关节同高，屈肘90度，大臂和身体角度小于85度。

3

肩带下沉，向上发力将哑铃推起，肘关节不要锁死，下放时将哑铃下放至起始位置。

4

这就是练好肩部肌肉动作的要点。

健身房瘦肌肉腿练什么器械？

1、跑步机：通过使用跑步机进行练习的话，可以在很大程度上帮助起到瘦腿的效果，并且跑步机的速度是可以根据自身的情况进行调整的，采取了快速慢速相互结合的方法，在使用跑步机的时候，一定要有专人进行指导，由于在刚开始的时候，身体对于速度会有一个适应的过程，也就是人们经常所说的热身运动的时间，之后在调整跑步的速度，不然自己一个人操控的话，一旦出现了失误，就容易造成事故。

2、动感单车：这也是有瘦腿效果的一个非常好的运动项目，最终的锻炼效果和自行车公路骑行所达到的效果是差不多的，在进行动感单车练习的时候，腿部会用到比较大的力量，并且对于臀部脂肪的消耗也会有着非常大的帮助，大部分腿比较粗胖的人，臀部都会比较胖一些，因此瘦腿与瘦臀一起进行健身减肥所达到的效果会更好一些。

3、椭圆机：和跑步机所达到的瘦腿效果是差不多的，只是椭圆机在运动锻炼的时候，阻力与难度和跑步机相比要大一些，由于椭圆机是处在了一种悬空的状态下，因此腿部要更加用力控制身体平衡，对于新手来讲，如果没有教练陪同的情况下，不要随意乱动设备以免发生误伤事故。

健身房哪些器材可以瘦腿呢？我们都知道在健身房里面有着各种各样的健身器材的设备，而不同的健身器材的设备，所进行的运动锻炼是不一样的，最终所达到的效果也会有所不同，而跑步机，动感单车以及椭圆机都是比较常见的，并且都有着瘦腿的效果。

纠结到底该不该去健身房练肌肉？

你好，我是尕黄。

可以先去健身房找一个教练给你量身定做一下训练计划，觉得好了就在健身房锻炼，也可以回到家中锻炼。

我来跟你分析一下健身房和家里锻炼有何不同，具体情况还是看你自己。

健身房是指用来健身康复和锻炼活动的场所 。一般而言，都有齐全的器械设备，有较全的健身及娱乐项目，有专业的教练进行指导 ，有良好的健身氛围。

在健身房不仅能锻炼肌肉，让身材更有形，也能认识很多新朋友。

健身房的器械比较多，分类比较广泛。

①全身性健身器械:如10项综合训练器、家用16功能健身器等 ;

②局部性健身器械:如健身自行车、划船器、楼梯机、跑步机，以及小腿弯举器、重锤拉力器、提踵练习器等 ;

③小型健身器械:如人们所熟知的哑铃、壶铃、曲柄杠铃、弹簧拉力器、健身盘、弹力棒、握力器等。

健身房也有坏处，比如空气不流通，人多等环境因素。

当然如果了解各个健身动作，知识等是可以在家里锻炼的。

在家中训练要有自律性，不能三天打鱼两天晒网。一定要坚持和合理的饮食搭配。只要坚持了我个人觉得在哪里锻炼都一样。我就是在家里锻炼的。可以关注我，我们一起加油！

健身房练到肌肉酸痛还能继续练吗？

你好，一定程度的肌肉酸痛在力量训练后是正常的，通常在训练后的24至48小时内出现，这是由于肌肉组织受到了一定程度的疲劳和损伤所致。在这种情况下，适度休息和暂停训练是必要的。但是，如果疼痛过于剧烈或持续时间过长，则应该停止训练，给肌肉充分的时间来恢复。

如果肌肉酸痛影响到你的日常生活，比如走路、上楼梯，那么就需要停止锻炼，等疼痛消失后再恢复锻炼。毕竟，过度压力可能会导致肌肉损伤和其他严重的伤害。

练弹跳是练小腿肌肉还是练大腿肌肉？

练小腿肌肉，因为小腿肌肉是发力点，练弹跳的时候需要先练小腿肌肉，因为小腿肌肉起到支撑弹跳的爆发力，爆发力越强弹跳的越高，所以需要练小腿的肌肉，日常生活要合理的进行使用

倒立怎么练肌肉主要练哪些肌肉？

倒立练的主要是肱三头肌。就是上臂后边的肌肉。你要想让练习上臂前面肌肉也就是肱二头肌发达。倒立的时候会牵涉到是三头肌、三角肌、胸大肌、背阔肌等肌肉。附带的，则全身都练上了。倒立还可以锻炼人的平衡能力的。如果做倒立撑的话，对锻炼肩宽和手臂肱三头肌是很不错的。首先，你得练好自重军体俯卧撑。上身前倾，髓部弯曲90度，双手打开，与肩同宽（记住，手的位置越高就越容易）。如果需要的话，你可以在刚开始做时将脚踩在地上、手撑在高处（如咖啡桌上）。扩展资料倒立的好处：

1、促进血液循环，减腿部肥肉，保持好身形。

2、倒立可促使血液回流，特别是女性血液回流入盆腔增加了盆腔供血、给小腹部带来更多的 营养成分，有助于盆腔内器官的新陈代谢，对身体大有好处！

3、倒立不但能够使人的体形更加健美，而且能够有效地减少面部皱纹的产生，延缓衰老。

4、倒立更有助于人的智力和反应能力的提高。人的智力高低和反应能力的快慢，是由大脑来决定支配的，而倒立能增加大脑血液供应和各种条件下的支配传感能力。

去健身房锻炼是否会把肌肉练僵死掉？

健身房锻炼是否会肌肉僵硬，取决于锻炼后，是否对肌肉进行科学的拉伸和放松。

首先，你要明白，肌肉很大块，不代表它就是硬的，科学的健身者，肌肉是软的，只有发力的时候才会硬。

然后，这就涉及到如何拉伸，以及拉伸是否到位的问题。很多新手，甚至是老手，拉伸动作不规范，并且自己拉伸没办法拉伸到位，因为我们人体对疼痛的敏感度很高，稍微拉伸疼痛，就不敢继续。

另外，肌肉有表层筋膜和深层筋膜，我们的拉伸一般只能拉伸到表层筋膜，而深层筋膜需要靠泡沫滚轴或者筋膜球去压，才能让结节的肌肉放松开。

最后，一定要去学习科学的拉伸方法，才能保证自己的健身更加安全。

健身房有教练教你怎样练肌肉的吗？

你好，我是尕黄。

健身房有专业教练的，通过教练教导你系统的训练，会事半功倍的。

中大型的健身中心一般都有专业教练（也称之为：私人教练）

私人教练的课程都是收费的，每个地方的物价情况不一样，健身中心档次也不一样，还有就是健身教练的个人水平也有差异。

专业的健身教练

第一点，先明确体脂这个概念。根据你身高体重在不在正常范围之内。

第二点 关于韧性方面，看你的柔韧性，这个和天生的有关。

第三点 在说具体训练方式之前，要先给你讲一下健身的总则~健身讲究，三分练，三分吃，四分睡~讲的就是休息和饮食的重要性~由于锻炼之后需要大量的蛋白质补充，建议锻炼后一小时内多喝牛奶，或者蛋白粉（有条件就买，稍有副作用，不买正常吃牛肉，鸡蛋神马的也行）。每天晚上9点之后不要进食，每天早上要吃好~睡觉每天保证八小时，不能身心俱疲~农民工兄弟每天锻炼很多，真正肌肉练得好的少，因为吃的不够好或过度劳累（没有对农民工兄弟的任何歧视~）

第四，根据你的情况，建议直接增肌~在肌肉增长的同时，脂肪会相应的消耗掉，体脂率自然就下去了~也就是说不用做太多的有氧运动了~跑步，跑十分钟就可以了~

第五，你可能会因为费用的缘故不上私教课，可以，但是，为了保证效果，至少你要去健身房，不但有器材，有氛围，还有健身达人给你指点~

总之健身也是需要多学习的，多听别人的建议，根据自身的实际情况合理的安排。

怎样练肌肉？

如果想要锻炼肌肉的话，那么需要进行大量的无氧运动的。因此锻炼肌肉首先要确定你要锻炼哪一部分的肌肉，然后通过一定的训练姿势，训练时间来达到一定的效果。而且你想要使肌肉得到增长的话，那么平时一定要注意高蛋白的饮食，然后再配合正规的训练就可以达到效果。

How to drill in gym crus muscle?

Experienced crus muscle can be done crouch greatly and lift heel. Crouch greatly can exercise size leg muscle, carry heel to basically exercise crus muscle.

Crouch greatly:

The person that drill first can be done first bare-handed crouch greatly, do leg of the sheet that help a wall up to crouch greatly next, do thin leg to crouch greatly finally.

If bare-handed crouch greatly one-time can do 30 above to be able to do leg of the sheet that help a wall up to crouch greatly, if help wall thin leg up to crouch greatly,can do 10 above, and balance ability got ameliorative, can do thin leg to crouch greatly.

Stay behavioral course greatly: Tiptoe is strong outside, at 11 o'clock 05 direction. Receive an abdomen to hold out a bosom, carry on the back after straight, fall to be less than 90 degrees a bit to ham and ground parallel or knee joint, another leg carries from the ground (bare-handed crouch greatly need not carry foot) , knee joint comes on small bend, do not exceed extend.

Crouch greatly exercise a method:

Do 3 go to 8 groups, every groups do 10 above, every across block rests 1 minute.

How is the muscle of experienced shoulder ministry in gym experienced?

Ministry training basically uses press kind movement, if barbell turns a shoulder, dumbbell turns a shoulder.

2

When beginning to make the press on dumbbell shoulder, ancon joint and humeral joint are the same as tall, bend ancon 90 degrees, big arm and body angle are less than 85 degrees.

3

Aglet sinks, send force to push dumbbell up, ancon joint is not locked up dead, dumbbell transfer to a lower level reachs position of rest when transfer to a lower level.

4

This is the point of movement of muscle of ministry of experienced good shoulder.

Is leg of gym thin muscle experienced what appliance?

1, ran machine: Have the word of the exercise through using ran machine, the result of thin leg can reach since the help greatly, and the speed of ran machine is OK undertake adjustment according to the circumstance of oneself, adopted fast slow fast the method of mutual union, when using ran machine, must person specially assigned for a task undertakes guidance, because be in inchoate moment, the body can have an accommodative process to speed, namely the time of the warm-up that people often says, the rate of ran is being adjusted later, otherwise oneself a person speaks drill word, once appeared error, cause an accident easily.

2, use feeling bicycle: This also is a when have thin leg effect first-rate motion project, the final result that exercises the effect and bicycle highway to ride a place to achieve is about the same, when undertaking bicycle practices moving feeling, leg ministry can use greater power, and also can have very great help to hip is used up adiposely, major leg is thicker fat person, coxal metropolis is a few fatter, the effect that because this is thin,leg and thin buttock have gymnastical place reducing weight is achieved together will be betterer.

3, elliptical machine: The thin leg result that achieves with ran machine place is about the same, it is elliptical machine only when motion takes exercise, obstruction and difficulty and ran machine photograph are a few older than wanting, because elliptical machine was to lie below a kind of impending condition, because this leg ministry wants more control body balance forcibly, will tell to the novice, if do not have the condition that the coach accompanies to fall, lest produce accidentally injure accident,not optional chaos uses device.

Gym what equipment is OK Where is thin leg? We know to there is the facility of various gymnastical equipments inside gym, and the equipment of different gymnastical equipment, it is different that the campaign that has takes exercise, the result that achieves finally also can differ somewhat, and ran machine, using feeling bicycle and elliptical machine is commonner, and having the effect of thin leg.

Should kink go after all gym experienced muscle?

Hello, I am Ga Huang.

Can go first gym looks for a coach to measure a body to have something made to order to you training plan, had felt to take exercise in gym, in also can returning the home, take exercise.

I will be analysed with you take exercise in gym and home have why to differ, particular case still sees yourself.

Gym is to point to use gymnastical rehabilitation and the room that exercise an activity. Generally speaking, have complete appliance facility, have more complete fitness and recreational project, the train that has major undertakes guidance, have good gymnastical atmosphere.

Can exercise muscle not only in gym, make a figure more corporeal, also can know a lot of new friends.

The appliance of gym is more, group comparison is extensive.

: of appliance of fitness of sex of ① whole body? ?0 integrated training implement, family expenses 16 functions fitness implement wait for;

: of appliance of fitness of ② local sex?

: of appliance of ③ small-sized fitness?

Gym also has disadvantage, air is not for instance current, the person waits for environmental element more.

Of course if understand each gymnastical acts, knowledge can take exercise in the home.

In the home training should have autonomic sex, cannot 3 days fish two days to bask in a net. Must insist to match with reasonable food. Should hold to my individual to feel to take exercise where only same. I take exercise in the home. Can pay close attention to me, we are cheered together!

Does gym drill muscle ache still can continue to drill?

Hello, after force trains, the muscle ache of certain level is normal, after training normally 24 to appear inside 48 hours, because musculature got,this is the exhaustion of certain level and scathing be caused by. Below this kind of circumstance, rest moderately and suspending training is necessary. But, if ache too acuteness or duration is too long, should stop to train, to muscle sufficient time restores.

If muscle ache affects your daily life, walk for instance, on stair, need to stop to take exercise so, after waiting for ache to disappear, restore to take exercise again. After all, excessive pressure may cause muscle injury and other and serious harm.

Is experienced bounce experienced crus muscle or experienced ham muscle?

Experienced crus muscle, because crus muscle is the dot that send force, experienced bounce when need drills first crus muscle, erupt because of what the spring that prop up reachs since crus muscle force, erupt what force jumps over strong bounce is taller, need the muscle of experienced crus so, daily life should undertake reasonably use

How does handstand drill muscle basically drills what muscle?

What handstand drills basically is humerus triceps. It is the muscle behind the upper arm. You want to allow a practice muscle thes upper arm 2 flesh develop namely before the upper arm. Handstand when meeting drag in arrives is the muscle such as triceps, deltoid, pectoralis major, flesh back broadness. Accessary, drill all over went up. Handstand still can exercise balance ability of the person. If do handstand to maintain, it is very pretty good to exercising shoulder breadth and arm humerus triceps. Above all, you practice is very self-prossessed army body push-up. Pitch of the upper part of the body, pith ministry curves 90 degrees, both hands is opened, be the same as with the shoulder wide (remember, it is easy that the position of the hand is jumped over higher) . If need, you can step on the foot on the ground when just beginning to do, the hand is maintained pinnacled (go up like coffee table) . The advantage of patulous data handstand:

1, stimulative blood circulates, reduce leg ministry fat, carry good body form.

2, handstand can make haemal circumfluence, especially female blood circumfluence increased pelvic cavity to offer blood into pelvic cavity, bring more nutrient class status to alvine ministry, conduce to the metabolism of the organ inside pelvic cavity, have profit greatly to the body!

3, handstand not only can make the person's bodily form more strong and handsome, and the generation that can reduce facial wrinkle effectively, defer consenescence.

4, handstand more of the intelligence that conduces to a person and reaction ability rise. The speed of intellective discretion of the person and reaction ability, will decide to control by cerebrum, and handstand can increase cerebrum blood to supply what fall with all sorts of conditions to control convey feeling ability.

Go whether does gym take exercise to you can drill muscle be dead as mutton is dropped?

Gym takes exercise to whether be met muscle is inflexible, depend on after taking exercise, the drawing that whether has science to muscle and loosen.

Above all, you should understand, muscle very chunk, representing it is hard, scientific fitness person, muscle is soft, ability will be strong when sending force only.

Next, this is involved how drawing, and the problem that whether drawing reachs the designated position. A lot of novices, it is veteran even, drawing movement is non-standard, and him drawing does not have method drawing reach the designated position, because our human body is right the susceptibility of ache is very tall, a little drawing is aching, dare not continue.

Additional, muscle has film of surface layer muscle and deep-seated muscle film, our drawing is general can drawing arrives film of surface layer muscle, and deep-seated muscle film needs to rely on bubble roller or muscle film ball goes pressing, ability lets nodal muscle be loosened.

Finally, must go studying scientific drawing method, ability makes sure his fitness is more safe.

Does gym have a coach how to experienced sarcous teach you?

Hello, I am Ga Huang.

Gym has professional train, teach the training of your system through the coach, meeting of get twice the result with half the effort.

In large gymnastical center has professional train commonly (also say for: Private coach)

The course of private coach collects fees, the prices situation of every place is different, gymnastical center class is different also, still the individual level that is gymnastical coach also has difference.

Professional be good at teaching by one's own example is experienced

The a bitth, make clear body fat first this concept. Your height weight is in the basis to not be in normal limits.

at 2 o'clock about tenacity respect, see your flexibility, this is mixed concern inherently.

before saying specific training way at 3 o'clock, the fitness of general principles ~ that should tell fitness to you first is exquisite, drill 3 minutes, eat 3 minutes, sleep 4 minutes to rest what ~ tells namely the importance ~ with food complements as a result of the need is many protein after taking exercise, after the proposal takes exercise milk is drunk more inside a hour, or albumen pink (buy conditionally, have side effect a bit, do not buy eat beef normally, of egg god horse also go) . Do not take food after 9 o'clock in the evening everyday, want to eat good ~ to sleep to assure 8 hours everyday every morning, cannot brother of worker worker of peasant of exhausted ~ of all of body and mind takes exercise everyday a lot of, what true muscle drills well is little, not quite good because of what eat or excessive overworked (any discrimination ~ that do not have brother of pair of peasant worker worker)

The 4th, according to your circumstance, while the proposal adds flesh ~ to grow in muscle directly, adipose meeting is used up accordingly, body fat rate went down naturally ~ need not do too much exercise having oxygen that is to say ~ ran, it is OK to run ten minutes ~

The 5th, you may not attend illicit teaching class because of the cause of charge, can, but, to assure the result, at least you should go gym, not only have equipment, have atmosphere, still fitness amounts to a person to show ~ to you

Anyhow fitness also needs much study, listen to the proposal of others more, according to the arrangement with the actual reasonable condition of oneself.

How experienced muscle?

If want to exercise muscle, need to have the many campaign that do not have oxygen so. Because this exercises muscle to want to decide you want above all,exercise the muscle of which one part, adopt certain training posture next, training time will achieve certain result. And if you want to make muscle gets growing, must notice the food of high protein at ordinary times so, cooperate normal training to be able to achieve the result again next.