热身动作*
Arm circles (画圈)*
Bodyweight squats (自重深蹲)*
Jumping jacks (开合跳)*
Leg swings (腿部摆动)*
Plank (平板支撑)
上半身动作*
Barbell bench press (杠铃卧推)*
Chest fly (夹胸)*
Dips (双杠臂屈伸)*
Pull-ups (引体向上)*
Overhead press (过头推举)
下半身动作*
Barbell squats (杠铃深蹲)*
Calf raises (提踵)*
Hamstring curls (股二头肌弯举)*
Leg press (腿推)*
Lunges (弓步)
核心动作*
Crunches (仰卧起坐)*
Dead bug (死虫式)*
Hip thrusts (臀推)*
Russian twists (俄罗斯转体)*
Sit-ups (卷腹)
复合动作*
Burpees (波比跳)*
Clean and press (抓举推举)*
Kettlebell swings (壶铃摆动)*
Power cleans (力量抓举)*
Thrusters (推举深蹲)
伸展动作*
Child's pose (儿童式)*
Cobra stretch (眼镜蛇式)*
Downward-facing dog (下犬式)*
Forward fold (前屈)*
Plank (平板式)
其他术语*
Biceps (二头肌)*
Cardio (有氧运动)*
Deltoids (三角肌)*
Glutes (臀肌)*
Quadriceps (股四头肌)*
Reps (次数)*
Sets (组数)*
Triceps (三头肌)
2024-11-13
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