健身動作英文圖片對照

/skwɑːt/

深蹲

鍛鍊下半身與臀部肌群的核心動作。

“Keep your back straight when you squat.”

/lʌndʒ/

弓箭步,跨步蹲

向前邁步並彎曲雙膝鍛鍊腿部。

“She took a big lunge forward during the workout.”

/plæŋk/

棒式,平板撐

將身體撐起呈一直線鍛鍊核心。

“He tried to hold a plank for sixty seconds.”

/roʊ, raʊ/

划船

手持雙槳推動小艇前進的水上活動。

“He likes to row his boat across the calm lake.”

/ˈded.lɪft/

硬舉

從地面將槓鈴拉起至髖部的重要力量動作。

“He can deadlift more weight than anyone else here.”

/sprɪnt/

衝刺, 衝刺跑

短距離全力爆發奔跑，常用於高強度間歇。

“We ended the training session with a fast sprint.”

/stretʃ/

伸展,拉筋

將肢體向外延伸以舒展肌肉。

“He had to stretch his arms to reach the fruit.”

/dʒʌmp/

跳躍

雙腳發力躍起，提升爆發力的基礎動作。

“Bend your knees before you jump over the rope.”

/klaɪm/

攀爬, 爬

常指攀岩或登山機等全身協調訓練。

“Athletes climb the rope to build arm strength.”

/bɑːks/

打拳擊

戴著加厚手套用拳頭對決的運動。

“Athletes box inside the ring during the competition.”

/pʊl/

拉

訓練背部與二頭肌的基本發力方向。

“Pull the cable down toward your shoulders.”

/pʊʃ/

推

伏地挺身或臥推時將重量推離身體。

“Push the heavy bar away from your chest.”

/θroʊ/

投擲, 丟

如砸藥球等訓練爆發力的投擲動作。

“Throw the heavy ball against the wall.”

/kætʃ/

接住, 接球

雙人訓練或球類運動中接住物體的動作。

“Catch the medicine ball with both hands.”

/krʌntʃ/

捲腹

平躺時藉由收縮腹肌抬起上半身。

“Do every crunch slowly to work your stomach muscles.”