健身新手必知：掌握这三大基础动作，轻松打造完美身材英文双语对照

引言

健身运动在现代生活中变得越来越受欢迎，但是初学者常常会感到困惑，不知道该如何开始。其实，健身的基础动作是至关重要的，掌握了这些基础动作，就能够为之后的健身锻炼打下坚实的基础。本文将介绍健身的三大基础动作，助你轻松打造完美身材。

深蹲

深蹲是健身中最重要的基础动作之一。它可以有效地锻炼下半身的肌肉，包括大腿、臀部和腰部肌群。深蹲的正确姿势是站立时双脚与肩同宽，脚尖稍微外展，然后慢慢下蹲，保持膝盖不超过脚尖，大腿与地面平行，然后慢慢站起。通过深蹲，可以增强腿部力量，提高核心稳定性，甚至有助于提升代谢率。

卧推

卧推是训练上半身肌肉的基础动作之一，尤其强调胸肌、三头肌和肩部肌肉的力量。在卧推的过程中，身体需要维持平稳的姿势，双手推举杠铃或哑铃。卧推不仅可以增强胸肌的力量和厚度，还有助于提升上肢的力量和爆发力，是雕刻完美上半身线条的必备动作。

硬拉

硬拉是一项非常全面的训练动作，可以有效地锻炼到身体的几乎所有肌肉群，包括臀部、腰背部、大腿后侧和肩部等。硬拉的动作过程是从地面上提起哑铃或杠铃，过程中腰背部需要保持挺直，臀部、膝盖和脚掌需要发力配合。通过硬拉的训练，可以提高全身肌肉的力量和耐力，促进代谢，甚至对提升身体姿态和脊柱健康也大有裨益。

掌握了深蹲、卧推和硬拉这三大基础动作，就能够在健身旅程中更加得心应手。在进行这些动作时，一定要关注姿势和重量的选择，尤其是在刚开始练习时，建议在专业教练的指导下逐步提高难度。最后，不要忽视热身运动和舒展拉伸，保护好自己的身体。祝愿每一位健身爱好者都能通过科学的训练和合理的饮食，达到健康和美丽的身体状态。

感谢您阅读本文，希望这些基础动作能够帮助您更好地开始健身之旅。

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英文翻译对照，仅供参考

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Foreword

Body building becomes more and more welcome in modern life, but abecedarian often can feel bemused, do not know how to should begin. Actually, fundamental movement of fitness is crucial, mastered these fundamental movements, can exercise next dozen of solid bases for the fitness later. The article will introduce motion of 3 large bases, aid you to make perfect figure easily.

Crouch greatly

Crouching greatly is one of the most significant foundation actions in fitness. It exercises next half-length muscle effectively, include ham, hip and lumbar flesh group. The correct pose that crouchs greatly is when standing, double foot and shoulder are the same as wide, tiptoe a little outside exhibit, fall slowly next crouch, maintain knee not to exceed tiptoe, ham and ground are parallel, stand slowly next. Through crouching greatly, can enhance leg ministry power, increase core stability, conduce to promotion metabolization rate even.

Lie push

Lie pushing is one of movements of foundation of sarcous of training upper part of the body, emphasize chest muscle, triceps and power of humeral ministry sarcous especially. Lying in the course that choose, the body needs to maintain smooth pose, double hand push lifts barbell or dumbbell. Lie push the power that can enhance chest muscle not only and ply, the force that still conduces to promotion upper limbs and erupt force, it is the necessary action that carves line of perfect upper part of the body.

Pull forcedly

Be being pulled forcedly is a very overall training movement, the almost all muscle that exercises the body effectively group, the side after including coxal, the small of the back, ham and humeral ministry. The behavioral process that helps forcedly is mention from the ground dumbbell or barbell, the small of the back in the process needs to keep erect, coxal, knee and force of sole need hair cooperate. Pass the training that pulls forcedly, can enhance systemic sarcous force and staying power, stimulative metabolization, mix to promoting the body attitude even rachis health also has profit greatly.

Mastered crouch greatly, lie to push and press action of this 3 large bases forcedly, can be in fitness is itinerary in more handy. When having these actions, must pay close attention to the choice of pose and weight, when just beginning a practice especially, the proposal increases difficulty stage by stage below the guidance of professional coach. Finally, do not ignore warm-up and extend drawing, had protected oneself body. Wish each gymnastical enthusiast can pass scientific training and reasonable food and drink, achieve health and beautiful body status.

Thank you to read the article, hope these fundamental movements can help you begin gymnastical brigade better.