健身新手入门：5个基础动作详解英文双语对照

引言

健身是一项受益终身的运动，无论你是想减脂塑形还是增肌强身，掌握正确的基础动作是至关重要的。本文将为您详细介绍健身入门的5个基础动作，帮助您正确、高效地开始健身之旅。

深蹲

深蹲是最为经典的下半身训练动作之一，主要锻炼大腿肌肉、臀部以及核心稳定肌群。站立时双脚与肩同宽，脚尖稍微外扣，腰部挺直，双手放在胸前或头顶。屈膝将臀部向后下移，直至大腿与地面平行，然后用脚跟发力站立起来。重复进行3组，每组12-15次。

硬拉

硬拉是一项极为全面的核心和腰背部锻炼动作，也是增强腿部力量的有效方式。双脚与肩同宽站立，脚尖微微外扣，弯腰至膝盖微屈，双手握住杠铃，保持背部挺直。然后用臀部和腿部的力量将杠铃推至大腿前方，再用腰部力量将杠铃向上拉至髋部。最后放下杠铃。进行3组，每组8-10次。

卧推

卧推是胸部肌肉的重要训练动作，也可以锻炼三角肌和手臂肌肉。仰卧在卧推床上，双脚踩地，双手握杠铃，臂部自然下垂。将杠铃缓慢下落至胸部，然后用胸部力量推举至起始位置。进行3组，每组10-12次。

引体向上

引体向上是背部肌肉的极佳训练动作，也有助于锻炼手臂肌肉。握住单杠，手心向外，双手与肩同宽，悬空下垂。用背部和手臂的力量提身，直至下巴超过单杠顶部，然后缓慢下降至悬空状态。进行3组，每组6-8次。

仰卧起坐

仰卧起坐是训练腹部肌肉的常见动作，也可以锻炼腰部肌肉。仰卧于瑜伽垫或仰卧板上，双脚踩地，双手交叉放在胸前或头部。用腹部力量将上半身向前抬起，然后缓慢放下至起始位置。进行3组，每组15-20次。

以上5个基础动作可以帮助你全面锻炼身体的各大肌肉群，并为后续更高级的训练打下坚实的基础。希望以上内容能为您的健身之路提供一些帮助。

---

英文翻译对照，仅供参考

---

Foreword

Fitness is one is benefited all one's life moves, no matter you are to think form of the model that reduce fat still adds flesh powerful body, mastering right fundamental movement is crucial. The article will introduce the 5 foundations motion of gymnastical introduction in detail for you, help you begin gymnastical brigade correctly, efficiently.

Crouch greatly

Crouch greatlyIt is one of movements of most classical training of below half body, basically exercise ham muscle, hip and core to stabilize flesh group. When standing, double foot and shoulder are the same as wide, tiptoe a little outside buckle, the waist is erect, both hands is put before the bosom or the top of head. Bend one's knees issues hip backward move, till ham and ground are parallel, send force to stand with calcaneal next. Repeat undertake 3 groups, every groups of 12-15 second.

Pull forcedly

Pull forcedlyIt is a very comprehensive core and the small of the back exercise a movement, also be the efficient way that enhances leg ministry power. Double foot and shoulder are the same as wide stand, tiptoe slightly outside buckle, bow to knee small bend, both hands handholding barbell, carry back straight. Use the force of hip and leg ministry to push barbell to ham ahead next, reoccupy waist force pulls barbell up to coxa ministry. Put down barbell finally. Undertake 3 groups, every groups of 8-10 second.

Lie push

Lie pushIt is bosom sarcous important training movement, also can exercise deltoid and arm muscle. Lie on his back in lie push a bed, double foot steps on the ground, both hands grasps barbell, brachial ministry nature is flagging. barbell slow whereabouts comes bosom, use bosom force press to position of rest next. Undertake 3 groups, every groups of 10-12 second.

Pull-up

Pull-upIt is back sarcous admirable training movement, also conduce to exercise arm muscle. Handholding horizontal bar, control is outward, both hands and shoulder are the same as wide, impending and flagging. The power that uses back and arm carries a body, till chin exceeds horizontal bar top, next slow drop to impending condition. Undertake 3 groups, every groups of 6-8 second.

Sit-ups

Sit-upsIt is training abdomen sarcous common movement, also can exercise lumbar muscle. Lie on his back at gem gal is filled up or lying on his back board on, double foot steps on the ground, both hands across is put before the bosom or the head. Raise the upper part of the body ahead with abdominal force, next slow put down to position of rest. Undertake 3 groups, every groups of 15-20 second.

5 foundations movement can help above you exercise in the round each are big muscle group, it is the training with more advanced follow-up to lay next solid foundations. The road of the fitness that hopes above content can be you provides a few helps.