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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