健身入门标准？英文双语对照

一、俯卧撑10次

首先我们判断的是上肢对抗能力，一般我们会采用俯卧撑来判断，如果你做不了10次俯卧撑的话，基本上你的身体素质是偏差的一类，这个并不分男女。

俯卧撑主要考验的是我们的肩部关节稳定性，以及胸肌、背部和肩部的对抗力量，这些力量能够保证你在进行上肢对抗训练时不会受伤。

如果你做不了10次俯卧撑的话，说明你的肩关节稳定性比较差，胸肩背协调力量还不是很足，那么我们进行增肌训练、体操专项训练还为时尚早。

学习俯卧撑，我们可以采用跪姿俯卧撑、推墙俯卧撑之类的动作来进行训练，利用这些退阶动作，我们就能很快完成上肢对抗力量和协调性。

二、引体向上4次

而除了上肢对抗力量以外，我们对于上肢还有一个要求，就是悬吊稳定性，这对于很多体操训练以及背部训练的时候，非常重要。

引体向上主要考验我们锁骨关节的稳定性，以及手臂、背部和腰腹力量，满足这些力量需求，我们才能在悬挂类动作的时候，不会容易受伤。

能做4次引体向上，我们的上肢悬吊协调性会更加稳定，进行拉力训练的时候，训练效果才会更好，并且能够更加精准的进行一些悬吊动作。

做不了引体向上的玩家，可以通过反向划船、或者弹力带来辅助做引体向上，等到你完成4次引体向上的时候，你的上肢悬吊力量才够资格进行强化。

三、深蹲20次

下肢对抗力量，一般是用深蹲作为判断方式，深蹲也是平时我们进行下肢对抗的一个很好的训练动作，下肢对抗力量非常重要，几乎影响了整个全身的力量和协调发挥。

能够做深蹲20次，说明我们的膝盖关节、脚踝关节和腰椎稳定性都能够满足大部分的训练需求，尤其是在弹跳动作的时候，能做20次深蹲，能够避免我们膝盖受伤。

如果你平时深蹲做不到20次，那么其实对于你来说，就连最简单的跑步动作，都充满了受伤风险，比如有的人膝盖总是疼痛，这其实说明了下肢对抗力量太弱导致的。

深蹲20次对于很多人都能轻松做到，如果你正处在康复期的话，那你可以用靠墙静蹲这个动作来唤醒我们的下肢对抗力量。

四、平板支撑30秒

很多人用平板支撑这个动作来练腹肌，不过平板支撑这个动作是一个非常考验核心稳定性的动作，通过做平板支撑的表现，我们可以判断一个人的核心力量的强弱。

核心力量就是维持脊柱和骨盆稳定性的力量，有些人经常坐办公室，所以会有骨盆后倾，或者腰痛的情况，这一般是由于核心力量太松弛，进而导致的骨盆和腰椎位置发生改变，导致的疼痛。

如果你能够做30秒的平板支撑，那么说明你的核心力量不算太差，可以让我们的脊柱和骨盆保持稳定，所以在训练的时候，不容易闪到腰。

如果你做不了平板支撑的话，那你的身体素质就太差了，这种情况我们可以用上斜平板支撑来唤醒核心力量。

完成以上这四个身体素质要求之后，我们就可以安全放心的进行专项的增肌、或者体操的训练，如果你还不满足这四个要求，那就只练这四个动作就够了，先打牢基础，在做专项强化。

One, push-up 10

Above all what we judge is ability of upper limbs antagonism, general we can use push-up to judge, if you cannot do push-up 10 times, basically a kind your fitness is deviation, this does not divide a men and women.

Push-up is main the stability of humeral ministry joint that of test is us, and the antagonism force of chest muscle, back and humeral ministry, these force can make sure you are undertaking upper limbs defies won't get hurt when training.

If you cannot do push-up 10 times, the humeral joint stability that shows you is poorer, pectoral shoulder carries harmonious force on the back still is not very sufficient, so we undertake training, gymnastic and special training still is vogue adding muscle early.

Learn push-up, we can use the movement of and so on of the kneeling position push-up, push-up that push a wall to undertake training, use these retreating rank movement, we can finish force of upper limbs antagonism and harmonious sex very quickly.

2, pull-up 4

And besides force of upper limbs antagonism, we still have a demand to upper limbs, it is suspensory stability, when this trains to very much gymnastic training and back, very important.

Pull-up is main test our clavicular and articulatory stability, and arm, back and lumbar abdomen force, satisfy these force requirement, we just can be in pensile kind of movement when, won't get hurt easily.

Can do pull-up 4 times, our upper limbs is suspensory and harmonious the gender will be more stable, when undertaking tensile training, it is better that training effect just is met, and can more essence of life has a few suspensory actions definitely.

Cannot become the player of pull-up, can pass row reversely, or bounce is brought auxiliary do pull-up, when when you finish pull-up 4 times, your upper limbs is suspensory ability enough competence has power aggrandizement.

3, crouch greatly 20 times

Force of lower limbs antagonism, it is to use commonly crouch greatly regard judgement as means, crouching greatly also is at ordinary times we undertake lower limbs opposed a very good training movement, strength of lower limbs antagonism is very fundamental, affected the force of whole whole body and harmonious play almost.

Can do crouch greatly 20 times, the knee joint that shows us, ankle joint and lumbar stability can satisfy major training requirement, move in bounce especially when making, can do 20 times crouch greatly, can avoid our knee to get hurt.

If you crouch greatly at ordinary times,do not do, so actually to you, join the simplest ran movement, was full of get a place difficult of access of catch a cold, for instance some person knee always are aching, this showed those who bring about force of lower limbs antagonism is too weak actually.

Crouch greatly 20 times to be able to be accomplished easily to a lot of people, if you are lying the word of rehabilitation period, then you can be used rely on a wall static the power of lower limbs antagonism that stays this movement to wake up us.

4, flat props up 30 seconds

A lot of people prop up this movement to drill with flat abdominal muscle, nevertheless flat supports the action that this movement is stability of core of an unusual trial, through making the show that flat supports, what we can judge the core force of a person is strong weak.

Nuclear mental efforts is measured even if keep the force of rachis and pelvic stability, some people often sit the office, can have pelvic tilting back ward so, or the circumstance of lumbago, because core force is too flabby,this is commonly, the pelvis that brings about then and lumbar position produce a change, those who bring about is aching.

If you can do the flat of 30 seconds to prop up, so force does not consider the core that shows you too poor, the rachis that can let us and pelvis keep stable, when training so, show a small of the back not easily.

If you cannot do flat to prop up, your fitness is too poor, we can use this kind of case inclined flat is propped up will wake up core force.

Overfulfil after these 4 fitness ask, we are OK and safe be at ease undertake adding flesh, gymnastic perhaps training specially, if you still do not satisfy these 4 requirements, that is only experienced these 4 actions are adequate, lay firm foundation first, doing special aggrandizement.