在健身房怎样锻炼上肢肌肉，胸部和背部肌肉？英文双语对照

在健身房怎样锻炼上肢肌肉，胸部和背部肌肉？

练习上肢肌肉，利用哑铃和杠铃是不错的选择。

肩膀，胸部，背部，都是肌肉密集区，可通过不同动作实现刺激肌肉。

以下动作客可做参考，每个动作25个一组，新手量力而行。

体育锻炼对肌肉影响的表现。？

1.体育锻炼对肌肉的影响是可以提高肌肉的力量、耐力与灵活性。锻炼的方式可以包括举重、俯卧撑等负重训练、跳跃、慢跑等有氧运动、瑜伽、体操等环节训练。2.这些锻炼可以刺激肌肉的生长，促进肌肉的合成。而且，锻炼后的肌肉可以失去身体多余的脂肪，改善身体外形。同时，举重、俯卧撑等有氧训练可以增加身体的胰岛素敏感度，防止肌肉的糖原储藏沉积，降低体脂，对保持身体的健康有益处。3.而是否有效还需要结合身体状况、锻炼强度、频率与时间等因素，定期、科学的锻炼对于肌肉的保健效益更可观。

锻炼手臂的肌肉去健身房用什么器材好？

如果您想要锻炼手臂肌肉，可以考虑使用以下几种健身器材：

1. 杠铃和哑铃：使用杠铃和哑铃可以进行各种举重动作，如卧推、推举、弯举等，可以有效地增强手臂肌肉。

2. 交替式哑铃弯举：这种动作可以有针对性地锻炼肱二头肌，是一种较为常见的手臂肌肉训练动作。

3. 平板杠铃卧推：卧推动作可以训练三头肌和胸肌，同时也可以增强手臂的力量。

4. 引体向上：这是一种常见的力量训练方法，可以训练背部，同时也可以增强手臂肌肉。

5. 雄鸡挺立：这种动作可以锻炼全身肌肉和核心肌肉，也可以锻炼手臂和腕部的力量。

当然，选择哪种器材也要根据自己的身体情况和训练目标来确定。建议在进行训练前先咨询教练或专业人员的建议。同时，一定要注意训练规律、方法和持之以恒。

小白对健身房锻炼的几点体会？

1、各种器械五花八门，不知从何下手；

2、如果对健身只是一穷二白，那么最好虚心请教，不要盲目的锻炼 ；

3、不要追求大重量，也不要轻易尝试，从基础重量开始，逐步适应加量；

4、没有教练的情况下，最好跟朋友一起去，互相帮助和看护，防止受伤；

听说去健身房锻炼要想长肌肉还要配合吃药的？

是要吃药的,说是药其实也不算是,其实就是蛋白粉.但是运动员吃的那种不是我们国内买的那种安利的蛋白粉.专为运动员设计的蛋白粉吃了可以提高肌肉的质量还综合了多种维生素给身体足够的营养.

在健身房机械锻炼胸，背的顺序？

健美运动员和训练水平很高的健身者，有时会选择这样的搭配。胸和背一起练，不太适合一般的健身者。的体力和精力是有限的，同时练两块“大肌肉”，很难保证两块肌肉都“练透”。

健身房增肌健美锻炼动作搭配参考：

胸部：杠铃卧推 、上斜卧推、下斜卧推、哑铃飞鸟（各4组，每组8到12RM）；

肱二头肌：哑铃单臂弯举、杠铃弯举（各6组，每组8到12RM）；

腿部：深蹲、箭步蹲、提踵（各4组，8到12RM）；

肱三头肌：哑铃俯身臂屈伸、窄距俯卧撑、哑铃颈后臂屈伸（各4组，每组8到12RM）；

背部：引体向上（尽量做10RM以上）、杠铃俯身划船、坐姿颈后下拉（各4组，每组8到12RM）;

肩部：推举、前平举、侧平举（各4组，每组8到12RM）；

腹肌：仰卧举腿4组。

腹肌每组做到力竭或者15到20RM个。每组做完的休息时间为20秒到30秒。腹肌一周练3次左右。一天锻炼胸肌、肱二头肌，第二天锻炼腿部、肱三头肌，第三天锻炼背部、肩部，第四天休息。练四天一个循环。

在健身房锻炼的时候喝什么好？

在健身房锻炼时，建议选择无糖、无脂肪、无热量或低热量的饮料。以下是一些推荐的饮料：

1、水：白开水是最好的选择，可以帮助身体补充水分和电解质，同时还可以促进新陈代谢。

2、无糖茶或者咖啡：如果你不喜欢白开水，可以选择无糖茶或者咖啡。但是要注意，咖啡因会刺激中枢神经系统，建议适量饮用。

3、蔬菜汁或者果汁：蔬菜汁或者果汁含有丰富的维生素和矿物质，可以帮助身体补充营养，提高免疫力。但是要注意，选择天然、无添加剂的饮料。

4、碱性饮料：如果你的身体处于高温状态或者进行高强度的运动，可以选择碱性饮料，例如矿泉水、淡柠檬水、绿茶、红茶、乌龙茶等。

5、运动饮料：如果你想要更快地补充水分和电解质，可以选择运动饮料。但是要注意，运动饮料通常含有大量的糖分和热量，不建议过多饮用。

总之，在健身房锻炼时，建议选择无糖、无脂肪、无热量或低热量的饮料，以保持身体的水分和营养摄入，同时避免过多的热量和糖分摄入。

中秋节在健身房锻炼的文案？

广告文案：中秋节快乐！与月饼的热量斗智斗勇，来健身房锻炼吧！在这个美好的节日里，快乐与健康同样重要。

对抗与月饼的诱惑，释放自己的激情能量，让帅气的身姿成为与月亮齐飞的最佳选择。

选择健身，迈出与健康无关的一步，追求更加自信、健康的人生。让我们一起挥洒青春，用汗水书写自己的健康篇章！中秋节，健身房等你来战！

力气小的女性如何利用健身房的健身器材锻炼肌肉？

我带过很多的会员刚开始训练都没有力气，这些都没有关系，力气是可以练的，循序渐进，从最轻的器械做起，配合一些自重式训练，练习某个肌肉不是说只能用一种方式，有很多的方法，前期主要以小重量稳定性核心训练为主，来提升肌肉力量和耐力。

例如：引体向上做不起来吧，没问题，先练高位下拉，从最轻的开始拉，逐渐加大分量，总有一天你能做起来引体向上。

高位下拉你调到最轻也拉不下来？没问题，我们用弹力带拉，也可以换最小的哑铃划船，同样达到训练效果。可以用最轻的小杠铃杆子，做T杠俯身划船。

慢慢来，无论肌肉力量多弱的人，在众多训练方式里总能找到一个方式，能让你用最低的起始分量，开始锻炼肌肉。等你的肌肉力量逐步增长之后，你就可以使用更多的方式来锻炼了。

很多自重式的训练，像跪姿俯卧撑，徒手深蹲，平板支撑，凳后反屈伸，很多很多，都可以练，，我见过俯卧撑做5个胳膊酸三天的人，见过引体向上一个都拉不起来的人，见过徒手深蹲10个就三天上不了楼梯的人，见过仰卧起坐做20个就三天没法正常起床的人，对于这些人来说，前期只需要坚持，就会成功，一定不要放弃！

在健身房锻炼，用什么器械瘦屁股和大腿，还有怎么能不长肌肉？

最简单的方法：

1、站姿拉力器（或健身机）直腿后拉、直腿侧平举可以练臀部。

2、健身机（或拉力器）小腿屈伸、大腿内收拉可以练腿部。

3、减肥不长肌肉的方法是‘负重要小’、‘只做1组’、‘一定要极限练习’。

How does upper limbs muscle exercise in gym, bosom and back muscle?

Practice upper limbs muscle, using dumbbell and barbell is right choice.

Shoulder, bosom, back, it is muscle concentrated area, can realize exciting muscle through disparate movements.

Guest of the following movement can make reference, every movement 25 a group, novice do according to one's abilities.

Physical training is behaved to what muscle affects. ?

1. physical training is to be able to increase sarcous force, endurance and flexibility to sarcous influence. The means that take exercise can include weight lifting, push-up to wait load training, bouncing, canter wait for the link training such as motion having oxygen, gem gal, gymnastics. 2. These exercise OK and exciting sarcous to grow, stimulative sarcous is synthesized. And, the muscle after taking exercise can lose the body redundant adipose, improve body appearance. In the meantime, the training having oxygen such as weight lifting, push-up can increase the insulin susceptibility of the body, prevent deposit of sarcous glycogen deposit, reduce body fat, have profit to maintaining the health of the body. 3. Deny however still need effectively to join body state, exercise intensity, frequency and time to wait for an element, fixed, scientific take exercise more considerable to benefit of sarcous health care.

Does the muscle that exercises an arm go with what equipment is gym good?

If you want to exercise arm muscle, can consider to use material of the following kinds of fitness:

1.Barbell and dumbbell: Use barbell and dumbbell can have all sorts of weight lifting actions, if lie,push, choose, turn is lifted etc, strengthen arm muscle effectively.

2.Turn of alternant type dumbbell lifts: This kind of movement can have specific aim ground to exercise humerus 2 flesh, it is movement of a kind of relatively common arm muscle training.

3.Flat barbell lies push: Lie push a movement to be able to train triceps and chest muscle, also can enhance the power of the arm at the same time.

4.Pull-up: This is a kind of common force training method, can train back, also can strengthen arm muscle at the same time.

5.The cock stands firm: This kind of movement can exercise systemic muscle and core muscle, also can exercise the power of arm and wrist ministry.

Of course, the body case that chooses which kinds of equipment to also want him foundation and training target will decide. The proposal refers the proposal of coach or professional first before undertaking training. In the meantime, must notice training rule, method is mixed perserve.

When is Xiaobai experienced to what gym takes exercise?

1, all sorts of appliance are multifarious, do not know from why to do it;

2, if be opposite,fitness is poor only, so best and modest consult, do not want blind to take exercise;

3, do not go after great weight, also do not want to try easily, begin from fundamental weight, suit stage by stage increase an amount;

4, below the circumstance that does not have a coach, had better go together with the friend, be helped each other and hospital nurse, prevent to get hurt;

Hear go does gym exercise those who want to grow muscle to cooperate to take medicine even?

Should take medicine, saying is medicine also is actually, it is albumen pink actually. But the athlete eats the sort of not be the sort of brings profit albumen pink that our home buys. The egg whitening that designs for the athlete only ate to be able to improve sarcous quality integrated still a variety of vitamins give the body enough nutrition.

The bosom takes exercise in gym machinery, back order?

Body building member with the person that train the fitness with very high level, can choose such collocation sometimes. Bosom and back drill together, the person that suit general fitness not quite. physical strength and energy are finite, drill at the same time two " big muscle " , assure two muscle very hard " practice is appeared " .

Gym adds muscle strong and handsome exercise behavioral collocation to consult:

Bosom: Barbell lies push, on inclined lie push, below inclined lie push, dumbbell flyer (each 4 groups, every groups 8 to 12RM) ;

Humerus 2 flesh: Turn of dumbbell thin arm is lifted, barbell turn is lifted (each 6 groups, every groups 8 to 12RM) ;

Leg ministry: Crouch greatly, a sudden big stride forward crouchs, lift heel (each 4 groups, 8 to 12RM) ;

Humerus triceps: Qu Shen of arm of dumbbell Fu body, narrow Qu Shen of the arm after be apart from neck of push-up, dumbbell (each 4 groups, every groups 8 to 12RM) ;

Back: Pull-up (do 10RM above as far as possible) , barbell Fu body rows, fall after sitting position neck pull (each 4 groups, every groups 8 to 12RM) ;

Humeral ministry: Choose, before smooth lift, side is smooth lift (each 4 groups, every groups 8 to 12RM) ;

Abdominal muscle: Lie on one's back lift a leg 4 groups.

Abdominal muscle accomplishs force exhaust every groups or 15 to 20RM. Every groups of breathing space that finish arrive for 20 seconds 30 seconds. Abdominal muscle a week drills 3 times or so. One day exercises chest muscle, humerus 2 flesh, exercise triceps of leg ministry, humerus the following day, the 3rd day exercises ministry of back, shoulder, the 4th day rests. Experienced 4 days a loop.

It what be drunk when gym takes exercise is good that what is drunk when gym takes exercise?

When gym takes exercise, the proposal chooses not to have candy, leanness, without quantity of heat or low caloric beverage. It is a few commendatory beverage below:

1, water: Plain boiled water is best choice, can help body complement moisture and electrolyte, still can promote metabolism at the same time.

2, the tea that do not have candy or coffee: If you do not like plain boiled water, can choose not to have candy tea or coffee. But want to notice, coffeine can stimulate central nervous system, the proposal is right amount and drinkable.

3, vegetable juice or fruit juice: Vegetable juice or fruit juice is contained rich vitamin and mineral, can help body complement nutrition, enhance immune power. But want to notice, choose the natural, beverage that does not have additive.

4, alkalescent beverage: If your body is in high temperature condition to perhaps have the campaign of high strenth, can choose alkalescent beverage, for example mineral water, weak lemonade, green tea, black tea, oolong.

5, athletic beverage: If you want quickly compensatory moisture and electrolyte, can choose athletic beverage. But want to notice, athletic beverage contains many candy cent and quantity of heat normally, had not suggested much more drinkable.

Anyhow, when gym takes exercise, the proposal chooses not to have candy, leanness, without quantity of heat or low caloric beverage, absorb in order to maintain the moisture of the body and nutrition, avoid overmuch quantity of heat and candy cent to absorb at the same time.

The article table that the Mid-autumn Festival exercises in gym?

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The temptation of antagonism and moon cake, release oneself passionate energy, let handsome body appearance make the optimal choice that flies together with the moon.

Choose fitness, step the one pace that has nothing to do with health, pursue more self-confident, healthy life. Let us one case brandish asperses youth, write oneself healthy canto with sweat! The Mid-autumn Festival, gym you come battle!

How does the woman with young effort use the gymnastical equipment of gym to exercise muscle?

I had taken a lot of members to just began to train to do not have effort, these did not concern, effort can drill, successive, make from the lightest appliance, cooperate a few self-prossessed type to train, practicing a certain muscle is not to say to be able to use a kind of means only, have a lot of methods, early days basically is given priority to with training of core of little weight stability, will promote muscle force and endurance.

For example: Pull-up is done do not rise, sure, drill be pulled below perch first, pull from the lightest beginning, increase weight gradually, sooner or later you can do pull-up.

Is your attune pulled to arrive to also pull no less than coming the gentliest below perch? Sure, we are pulled with bounce belt, also can change the smallest dumbbell to row, achieve training result likewise. Can use the lightest small barbell pole, do body of T bar Fu to row.

Come slowly, no matter muscle power is much young person, can find a way always in numerous training manner, can let you use initiative weight of lowest, begin to exercise muscle. After the muscle strength that waits for you grows stage by stage, you can use more means to took exercise.

The training of a lot of self-prossessed type, resemble kneeling position push-up, bare-handed crouch greatly, flat is propped up, stool hind turns over Qu Shen, very a lot of more, can drill, , I had seen the person that push-up does 5 arm acid 3 days, had seen pull-up helps the person that does not rise, had seen bare-handed crouch 10 greatly with respect to 3 skies not the person of stair, had seen sit-ups does 20 people that do not have a law to get up normally with respect to 3 days, to these people, early days needs to hold to only, with respect to meeting success, scarcely wants to abandon!

Take exercise in gym, with what appliance tight end and ham, still have how can you grow muscle?

The simplest method:

1, station appearance is tensile implement (or gymnastical machine) pull after straight leg, straight leg side is smooth it is OK to lift experienced hip.

2, gymnastical machine (or tensile implement) it is OK that adduction of crus Qu Shen, ham is pulled experienced leg ministry.

3, reducing weight not to grow sarcous method is ' it is important to lose small ' , ' do 1 group only ' , ' must the limit practices ' .