健身动作中英文对照Word格式.docx

1、bar military press坐姿颈前推；bar upright row斜方肌拉力；cable front raise滑轮前平举；cable rear lateral raise俯身滑轮侧平举；cable side lateral raise滑轮侧平举；corkscrew螺旋运动；dumbbell lateral raise哑铃侧平举；dumbbell shoulder press哑铃肩膀推举；external rotation（no weights）肩关节向外转动（无重量）；high pull高拉；machine lateral raise器械侧平举；machine rear rais

2、e器械三角肌后伸展；machine shoulder press器械肩膀推举；rear lateral raise俯身哑铃侧平举；seated reverse fly坐姿反向飞鸟；standing scarecrow站式螺旋运动；swiss-ball shoulder press平衡球肩膀推举；upright row直立划船。Gastrocnemius腓肠肌alternating seated calf raise坐姿交互提踵；barbell standing calf raise站式哑铃交互提踵；calf raise提踵；dumbbell calf jump哑铃弹跳；single-leg s

3、tanding calf raise站式单腿提踵。Glutes臀大肌barbell overhead squat杠铃过顶深蹲；dead lift提举；dumbbell front squat肩上哑铃深蹲；kettlebells side lunge壶铃侧弓步；kettlebells squat壶铃深蹲；lunging step up上下台阶；lying hip extension（no weights）仰卧臀屈伸（无重量）；offset squat单腿侧深蹲；power clean高翻；side lunge杠铃侧蹲；superman超人（姿势）；swiss-ball glute bridge平

4、衡球架臀桥。Hamstrings股后肌群back raise提背；cable hamstring curl滑轮腿后腱弯举；decline leg curl倾斜腿弯举；good morning杠铃压肩俯身；machine leg curl器械腿弯举；reverse hyperextension方向腹背训练；swiss-ball leg curl平衡球腿弯举。Infraspinatus冈下肌Latissimus Dorsi背阔肌assisted pull-up助力引体向上；barbell bent-over row俯身杠铃划船；cable close grip pulldown滑轮颈前下拉；cab

5、le seated high row坐姿滑轮高位划船；cable straight arm pull-down滑轮单臂下拉；chinup反手引体向上；kettlebells bent-over-row壶铃前倾划船；lat pulldown坐姿滑轮下拉；machine lateral pull-down坐姿滑轮侧下拉；neutral-grip pullup宽握引体向上；one-arm row单臂划船；single-arm pulldown单臂下拉；t-bar bent-over row丁字架前倾划船。Lower Back下背肌bar squat杠深蹲；dumbbell romanian dead

6、lift罗马尼亚哑铃提举；prone cobra眼镜蛇式俯卧；romanian barbell deadlift罗马尼亚杠铃提举；romanian deadlift罗马尼亚提举；zercher squat泽奇深蹲；Obliques腹斜肌abdominal twist腹部弯曲；barbell side bend杠铃体侧举；cable torso rotation滑轮扭腰；cable woodchopper滑轮伐木；clam屈腿提身；crunch twist仰卧扭体；dumbbell side bend哑铃体侧屈；dumbbell torso twist哑铃扭腰；figure-8 crunch仰卧

7、夹球扭腰；side crunch侧卧起身；standing oblique crunch站式斜身下拉；swiss-ball crunch平衡球仰卧起坐；swiss-ball oblique crunch平衡球侧卧起身；swiss-ball torso twist平衡球哑铃扭腰；twisting crunch仰卧扭体（保持）；twisting windmill风车扭腰。Pectoralis胸大肌barbell bench press杠铃卧推；bosu kneeling pushup博苏膝式俯卧撑；cable chest flye滑轮扩胸；cable chest press滑轮卧推；cable c

8、rossover滑轮夹胸；deline close-grip bench press下斜式窄握卧推；dive-bomber pushup俯冲轰炸机式俯卧撑；dumbbell flye哑铃飞鸟；dumbbell incline bench press下斜式哑铃卧推；dumbbell pull-over俯卧哑铃弯举；incline barbell bench press下斜式杠铃卧推；machine chest flye器械夹胸；machine chest press器械推胸；pushup仰卧起坐；rotational pushup旋转式俯卧撑；swiss-ball press平衡球哑铃卧推；sw

9、iss-ball pushup平衡球俯卧撑；towel fly（no weights）滑式俯卧撑；two-point bridge两点架桥；unilateral high cable fly高位单侧滑轮飞鸟；unilateral low cable fly低位单侧滑轮飞鸟；weighted pushup负重俯卧撑。Quadriceps四头肌back squat杠铃压背深蹲；barbell hack squat杠铃后拉深蹲；barbell lunge杠铃弓步；barbell squat杠铃深蹲；beginner squat初学者深蹲；bulgarian split squat保加利亚深蹲；bul

10、garian split squat（no weights）保加利亚深蹲（无重量）；cable front squat前置滑轮深蹲；cable leg extension滑轮腿伸展；dumbbell lunge哑铃弓步；dumbbell reverse lunge哑铃反弓步；front squat杠铃前置深蹲；hack squat后拉深蹲；machine leg extension器械腿伸展；machine leg press器械深蹲；ski squat（no weights）滑墙深蹲（无重量）；sumo squat相扑式深蹲；swiss-ball wall squat平衡球深蹲；walkin

11、g lunge twist负重前冲扭腰。Rectus Abdominis腹直肌ab crunch on a ball平衡球仰卧起坐；ab crunch machine器械仰卧起坐；abdominal reverse curl腹部反向弯举；bar crunch持杠起身；barbell cable rollout滑轮杠铃外移；bench side bridge条凳侧桥；bicycle kick脚踏车式踢击；dumbbell toe touch哑铃触脚；hanging knee raise吊杠提膝；hanging leg raise吊杠提腿；high woodchopper高位伐木；inclined

12、 reverse crunch斜面提腿；jackknife对折；kneeling cable crunch膝式滑轮下压；oblique v-up斜式两头起；pulse up仰卧举腿；reverse crunch反向捲腹；rollback伸臂起身；saxon side bend撒克逊侧弯；seated twist坐式转体；situp仰卧起坐；sprinter奔跑式起身；steam engine肘碰膝；toe touch触脚；traditional crunch传统仰卧起坐；twisting hip raise扭腰提腿；v-up两头起；weighted swiss-ball crunch平衡球负重

13、仰卧起坐；wheel rollout转轮移出。Rotator Cuff肩关节旋转肌群rotator cuff - external肩关节旋转肌群外部；rotator cuff - internal肩关节旋转肌群内部。Soleus比目鱼肌Trapezius斜方肌bent over row（no weights）俯身上拉（无重量）；cable seated close row坐姿滑轮划船；cable seated low row坐姿低位滑轮划船；cable standing close row站式滑轮划船；shrug耸肩；swiss-ball close row平衡球划船。Triceps Brac

14、hii肱三头肌bench dip架桥式板凳撑体；cable triceps overhead extension滑轮三头肌过顶伸展；cable triceps pushdown滑轮三头肌下压；chair dip（no weights）凳上双臂屈伸（无重量）；diamond pushup钻石式俯卧撑；dip屈臂伸；french press法式拉举；kettlebell pullover壶铃拉举；lyingpullover卧式拉举；lying triceps extension卧式三头肌伸展；machine triceps extension器械三头肌伸展；overhead bar press头上杠铃推举；parallel bar dip负重臂屈伸；triceps assisted dip三头肌助力屈伸；triceps kickback三头肌后撑。Wrist Extensors伸腕肌dumbbell wrist twist哑铃旋腕；reverse wrist curl反握弯举。Wrist Flexors屈腕肌wrist curl屈腕练习。5