健身动作大全？英文双语对照

1：深蹲

如果给这10个动作再排个名的话，深蹲应该是当之无愧的No.1了。这个旧派的动作到现在为止仍然是增大腿部肌肉的最好动作。而且，深蹲还可以训练到我们的臀部，作为全身稳定作重要的一块肌肉，强化他的意义不言而喻。

2：硬拉

你以为硬拉只能练背部么？并不是这么简单，除了用硬拉轰炸你的背部，他还能更有效的刺激臀部的发展（甚至强于深蹲）。由于参与硬拉的肌肉太多，他还能促进增肌有关荷尔蒙的释放。也就是说，练硬拉，全身都变壮！

3：卧推

没有一个以增肌为目的的健身者不会把卧推放在胸部训练日的第一个动作。对于整个胸大肌的塑造，卧推是效果最好的动作了。而且卧推时的负重之大，甚至可以让你整个上半身的肌肉得到刺激！

4：推举

对于整个肩部的三个头来说，推举无疑是效果最好的动作。因为他能刺激你的整个肩部，还会需要你的三头和腰部参与协作。如果你只想练肩部，那就使用坐姿推举。而如果你对于举重感兴趣，那么你可以试试站姿哦！

5：俯身划船

做这个动作的时候，注意在动作顶端完全挤压你的背部！下背部，三角肌后束，甚至腹肌都会得到训练！如果觉得自己的下背部力量不足，那么练俯身划船准没错。一开始的你可以从史密斯机上的俯身划船开始哦！

6：引体向上

作为这10个动作中少见的自重动作，引体向上有着绝佳的优势。只要你能找到一根横岗，就能做！如果想要更好的训练，那就用宽距！作为相对力量的测试动作，你会发现很多“肌肉壮汉”都做不了几个标准的引体向上哦！

7：弯举

其实训练二头也就这么一个动作了吧…弯举的方法可真是千变万化，锤式，哑铃，杠铃，曲杠，牧师蹬…本质上，也就是从弯举这一个动作中，我们获得了钢铁一样的巨大肱二头肌！

8：三头臂屈伸

其实健身届一直有一个争论，那就是宽举卧推和臂屈伸哪一个是更好的肱三头肌训练动作。我们的选择是臂屈伸！这是一个经典的自重训练动作，如果想要最大化刺激三头，那么选这个动作很重要。

9：直腿硬拉

有什么动作可以非常好的训练到股后肌群呢？可能就是直腿硬拉了，而且，这个动作还可以训练到臀部和下背部。其实，作为一个冷门肌群，很多人都会忽略这个动作。但是只有当做了，你才会发现直腿硬拉给你带来的增长有多惊人。

10：负重提踵

这个动作虽然冷门，但是仍然成为了10大健身动作。为什么呢？因为我们当中很多人都不在乎小腿的发展。但是一个壮实的身体，过弱的小腿不仅在形体上不好看，而且还会因为木桶原理而影响到整个身体的表现！

1: Crouch greatly

If give these 10 movements to discharge a word of the name again, crouch the No.1 that should be be worthy of greatly. The movement of this old style is remained till now add huckle sarcous best movement. And, crouch greatly to still can train our hip, as the whole body stability makes an important muscle, aggrandizement his meaning is self-evident.

2: Pull forcedly

Do you feel hard to pull a can experienced back? Not be so simple, besides with pull bomb forcedly your back, the development that he returns can more effective exciting hip (strong even at crouching greatly) . The muscle that because participate in,pulls forcedly is too much, he still can be promoted add flesh to concern release hormonally. That is to say, practice is pulled forcedly, become strong all over!

3: Lie push

The person that neither one is the fitness of the purpose with adding muscle won't lie postpone the first action that is put in bosom to drill day. To whole pectoralis major model, lie pushing is the movement with best effect. And lie when pushing those who load is big, can make you whole even the muscle of the upper part of the body gets stimulating!

4: Choose

To the 3 build of whole shoulder ministry, choose is the movement with best effect undoubtedly. Because he can stimulate your whole shoulder ministry, head and the 3 waists that still can need you share club. If you think experienced shoulder ministry only, that uses sitting position press. And if you are interested to lifting weights, so you can try station appearance!

5: Fu body rows

When making this motion, the attention squashs completely in behavioral top your back! Issue back, after deltoid bundle, even abdominal muscle can get training! If feel next oneself back power are insufficient, body of so experienced Fu rows surefooted. At the beginning you are OK from Smith the Fu body on machine rows begin!

6: Pull-up

Regard this as the scarce self-prossessed movement in 10 movements, pull-up is having superexcellent advantage. Want you to be able to find a horizontal post only, can do! If want better training, that is used wide be apart from! Regard the test of relative strength as the movement, your meeting discovery is very much " muscle Zhuang Han " the pull-up that cannot make a few standards!

7: The turn is lifted

Train 2 actually also so a movement... the method that the turn chooses can be Protean really, hammer type, dumbbell, barbell, music bar, the priest toes step on... substantially, cite this one action from the turn namely in, we obtained steely and same tremendous humerus 2 flesh!

8: 3 arms Qu Shen

Actually fitness have a controversy all the time, that is wide lift lie push and brachial Qu Shen is better humerus triceps which training movement. Our choice is brachial Qu Shen! This is a classical self-prossessed training movement, if want the biggest change stimulation 3, so it is very important to choose this action.

9: Straight leg is pulled forcedly

What movement can train first-rately hind flesh group? The likelihood is straight leg was pulled forcedly, and, this movement still can train to be mixed to hip next back. Actually, regard an an unexpected winner as flesh group, a lot of people are met oversight this movement. But treated as only, the growth that you just can discover to straight leg pulls you forcedly to bring has many breathtaking.

10: Negative bring up again heels

This movement although an unexpected winner, but still made motion of 10 big fitness. Why? Because a lot of people do not care about the development of crus among us. But a husky body, too weak crus is not only on body not good-looking, and the performance that still can affect whole body because of cask principle!