健身动作英文带图解

/skwɑːt/

深蹲

锻炼下肢和大腿肌群的基础动作。

“Keep your back straight when you squat.”

/lʌndʒ/

弓步, 箭步蹲

向前迈步并屈膝下蹲的动作。

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

/plæŋk/

平板支撑

身体保持笔直悬空的核心训练。

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

/roʊ, raʊ/

划船

用双桨驱动小船在水面行进。

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

/ˈded.lɪft/

硬拉

从地面将杠铃拉至髋部的复合动作。

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

/sprɪnt/

冲刺跑

短时间内全力全速奔跑的爆发训练。

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

/stretʃ/

伸展, 伸出

将手臂或身体向远方延伸。

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

/dʒʌmp/

跳跃

双脚蹬地发力腾空的基本动作。

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

/klaɪm/

攀爬, 爬行

手脚并用向上移动或做登山跑。

“Athletes climb the rope to build arm strength.”

/bɑːks/

打拳击, 拳击

戴着护拳手套用拳头格斗。

“Athletes box inside the ring during the competition.”

/pʊl/

拉, 引

向身体方向施加拉力的动作轨迹。

“Pull the cable down toward your shoulders.”

/pʊʃ/

推

向远离身体方向发力推出的动作。

“Push the heavy bar away from your chest.”

/θroʊ/

投掷, 抛

如砸药球等利用手臂向外发力的动作。

“Throw the heavy ball against the wall.”

/kætʃ/

接住, 抓握

用手拦截并接牢抛来的运动器材。

“Catch the medicine ball with both hands.”

/krʌntʃ/

卷腹

平躺向上卷起腹部的核心锻炼。

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