Fitness enthusiasts often encounter terms and phrases in English that refer to specific exercises or movements. Understanding these terms is essential for effective communication and accurate exercise execution. Here is a comprehensive guide to common fitness actions and their corresponding English terminology:

Upper Body Actions

Bicep Curl: A contraction exercise that targets the biceps muscle. Performed by holding dumbbells or a barbell and flexing the elbow to raise the weight towards the shoulders.

Tricep Extension: An isolation exercise that targets the triceps muscle. Performed by holding a weight overhead and extending the elbow to lower the weight behind the head.

Shoulder Press: A compound exercise that strengthens the shoulders, triceps, and upper chest. Performed by holding dumbbells or a barbell overhead and lowering it to the shoulders.

Chest Press: A compound exercise that works the pectorals, triceps, and deltoids. Performed by lying down on a bench and pushing a barbell or dumbbells away from the chest.

Pull-Up: A bodyweight exercise that targets the back, biceps, and forearms. Performed by hanging from a bar and pulling oneself up until the chin reaches the bar.

Lower Body Actions

Squat: A compound exercise that engages the quadriceps, glutes, and hamstrings. Performed by lowering the body into a sitting position and then returning to the starting stance.

Lunge: A unilateral exercise that works the quadriceps, glutes, and hamstrings. Performed by stepping forward with one leg and lowering the body until both knees are at 90-degree angles.

Calf Raise: An isolation exercise that strengthens the calf muscles. Performed by standing on a platform and raising onto the toes.

Leg Extension: An isolation exercise that targets the quadriceps. Performed by sitting on a machine and extending the knee to lift the weight.

Hamstring Curl: An isolation exercise that works the hamstrings. Performed by lying down on a machine and bending the knee to curl the weight towards the glutes.

Core Actions

Plank: A bodyweight exercise that engages the abdominal muscles, lower back, and shoulders. Performed by holding a position with the forearms on the ground and the body extended in a straight line from head to heels.

Crunches: An isolation exercise that works the abdominal muscles. Performed by lying on the back and lifting the shoulders off the ground while keeping the lower back pressed against the floor.

Russian Twist: A dynamic exercise that strengthens the core oblique muscles. Performed by sitting on the floor with the knees bent and twisting the upper body from side to side.

Bridge: An isolation exercise that targets the glutes and hamstrings. Performed by lying on the back and raising the hips until the body forms a straight line from shoulders to knees.

Other Common Actions

Cardio: Short for "cardiovascular exercise," which refers to any activity that raises the heart rate and improves cardiovascular fitness, such as running, swimming, or cycling.

Warm-up: A set of light exercises performed before a workout to prepare the body for more intense activity.

Cool-down: A series of light exercises performed after a workout to gradually lower the heart rate and reduce muscle soreness.

Stretching: A practice involving holding muscles in elongated positions to improve flexibility and range of motion.

Resistance training: A type of exercise that involves lifting weights or using other forms of resistance to build muscle strength and mass.

2024-11-28

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