Biceps Brachiicpsp肱二头肌
cable biceps curl滑轮胸前弯举dumbbell biceps curl哑铃胸前弯举incline dumbbell curl哑铃斜托弯举machine biceps curl器械胸前弯举ated preacher curl坐姿牧师凳弯举stabilizing pushup平衡俯卧撑standing biceps curl站式胸前弯举swiss-ball ated curl平衡球坐姿弯举zottman curl左特曼弯举
Brachialis肱肌whereas
angled prone curl角度俯卧弯举angled prone rever curl角度俯卧反握弯举hammer curl锤式弯举polstanding concentration curl站式单臂哑铃弯举swiss-ball preacher curl平衡球弯举
Deltoids三角肌
arnold press阿诺德推举bar military press坐姿颈前推bar upright row斜方肌拉力cable front raicounting滑轮前平举cable rear lateral rai俯身滑轮侧平举cable side lateral rai滑轮侧平举corkscrew螺旋运动dumbbell lateral rai哑铃侧平举dumbbell shoulder press哑铃肩膀推举external rotation(no weights)肩关节向外转动（无重量）high pull高拉machine lateral rai
器械侧平举machine rear rai器械三角肌后伸展machine shoulder press器械肩膀推举rear lateral rai俯身哑铃侧平举ated rever fly坐姿反向飞鸟standing scarecrow站式螺旋运动swiss-ball shoulder press平衡球肩膀推举upright row直立划船
Gastrocnemius腓肠肌
alternating ated calf rai坐姿交互提踵barbell standing calf rai站式哑铃交互提踵calf rai提踵dumbbell calf jump哑铃弹跳single-leg standing calf rai站式单腿提踵
Glutes臀大肌
barbell overhead squat杠铃过顶深蹲dead lift提举dumbbell front squat肩上哑铃深蹲kettlebells side lunge壶铃侧弓步kettlebells squat壶铃深蹲lunging step up上下台阶lying hip extension(no weights)仰卧臀屈伸（无重量）offt squat单腿侧深蹲power clean高翻side lunge杠铃侧蹲superman超人（姿势）swiss-ball glute bridge平衡球架臀桥
Hamstrings股后肌群
back rai提背cable hamstring curl滑轮腿后腱弯举decline leg curl倾斜腿弯举good morning杠铃压肩俯身machine leg curl器械腿弯举rever hyperextension方向腹背训练swiss-ball leg curl平衡球腿弯举
Infraspinatus冈下肌
Latissimus Dorsi背阔肌
assisted pull-up助力引体向上barbell bent-over row俯身杠铃划船cable clo grip pulldown滑轮颈前下拉cable ated high row坐姿滑轮高位划船cable straight arm pull-down滑轮单臂下拉chinup反手引体向上kettlebells bent-over-row壶铃前倾划船lat pulldownwatchdog是什么意思坐姿滑轮下拉machine lateral pull-down坐姿滑轮侧下拉neutral-grip pullup宽握引体向上one-arm row单臂划船single-arm pulldown单臂下拉t-bar bent-over row丁字架前倾划船
Lower Back下背肌
bar squat杠深蹲dumbbell romanian deadlift罗马尼亚哑铃提举prone cobra眼镜蛇式俯卧romanian barbell deadlift罗马尼亚杠铃提举romanian deadlift罗马尼亚提举zercher squat
泽奇深蹲
Obliques腹斜肌
abdominal twist腹部弯曲barbell side bend杠铃体侧举cable torso rotation滑轮扭腰cable woodchopper滑轮伐木clam屈腿提身crunch twist仰卧扭体dumbbell side bend哑铃体侧屈dumbbell torso twist哑铃扭腰figure-8 crunch仰卧夹球扭腰side crunch侧卧起身standing oblique crunch站式斜身下拉swiss-ball crunch平衡球仰卧起坐swiss-ball oblique crunch平衡球侧卧起身swiss-ball torso twist平衡球哑铃扭腰twisting crunch仰卧扭体（保持）twisting windmill风车扭腰
Pectoralis胸大肌
barbell bench press杠铃卧推bosu kneeling pushup博苏膝式俯卧撑我不会说英语cable chest flye滑轮扩胸cable chest press滑轮卧推cable crossover滑轮夹胸deline clo-grip bench press下斜式窄握卧推dive-bomber pushup俯冲轰炸机式俯卧撑dumbbell flye哑铃飞鸟indispensabledumbbell incline bench press下斜式哑铃卧推dumbbell pull-over俯卧哑铃弯举incline barbell bench
press下斜式杠铃卧推machine chest flye器械夹胸machine chest press器械推胸pushup仰卧起坐rotational pushup旋转式俯卧撑swiss-ball press平衡球哑铃卧推swiss-ball pushup平衡球俯卧撑towel fly(no weights)滑式俯卧撑two-point bridge两点架桥unilateral high cable fly高位单侧滑轮飞鸟chritte micheleunilateral low cable fly低位单侧滑轮飞鸟weighted pushup负重俯卧撑
Quadriceps四头肌
back squat杠铃压背深蹲barbell hack squat杠铃后拉深蹲barbell lunge杠铃弓步barbell squat杠铃深蹲beginner squat初学者深蹲bulgarian split squat保加利亚深蹲bulgarian split squat(no weights)保加利亚深蹲（无重量）cable front squat前置滑轮深蹲cable leg extension滑轮腿伸展dumbbell lunge哑铃弓步dumbbell rever lunge哑铃反弓步front squat杠铃前置深蹲hack squat后拉深蹲machine leg extension器械腿伸展machine leg press器械深蹲ski squat(no weights)滑q1an9深蹲（无重量）sumo squat相扑式深蹲swiss-ball wall squat平衡球深蹲walking lunge twist负重前冲扭腰
Rectus Abdominis腹直肌
ab crunch on a ball平衡球仰卧起坐ab crunch machine器械仰卧起坐abdominal rever curl腹部反向弯举bar crunch持杠起身barbell cable rollout滑轮杠铃外移bench side bridge条凳侧桥bicycle kick脚踏车式踢击dumbbell toe touch哑铃触脚hanging knee rai吊杠提膝hanging leg rai吊杠提腿high woodchopper高位伐木inclined rever crunch斜面提腿jackknife对折kneeling cable crunch膝式滑轮下压oblique v-up斜式两头起pul up仰卧举腿rever crunch反向捲腹rollback伸臂起身saxon side bend撒克逊侧弯ated twist坐式转体situp仰卧起坐sprinter奔跑式起身steam engine肘碰膝toe touch触脚traditional crunch传统仰卧起坐twisting hip rai扭腰提腿v-up两头起gpcweighted swiss-ball crunch平衡球负重仰卧起坐wheel rollout转轮移出
Rotator Cuff肩关节旋转肌群
rotator cuff - external肩关节旋转肌群——外部rotator cuff - internal肩关节旋转肌群——内部
Soleus比目鱼肌
Trapezius斜方肌
bent over row(no weights)俯身上拉（无重量）cable ated clo row坐姿滑轮划船cable ated low row坐姿低位滑轮划船cable standing clo row站式滑轮划船shrug耸肩swiss-ball clo row平衡球划船
Triceps Brachii肱三头肌
bench dip架桥式板凳撑体cable triceps overhead extension滑轮三头肌过顶伸展cable triceps pushdown滑轮三头肌下压chair dip(no weights)凳上双臂屈伸（无重量）diamond pushup钻石式俯卧撑dip屈臂伸french press法式拉举kettlebell pullover壶铃拉举lyingpullover卧式拉举lying triceps extension卧式三头肌伸展machine triceps extension器械三头肌伸展overhead bar press头上杠铃推举parallel bar dip底特律英文负重臂屈伸triceps assisted dip三头肌助力屈伸triceps kickback三头肌后撑
Wrist Extensors伸腕肌
dumbbell wrist twist哑铃旋腕rever wrist curl反握弯举
Wrist Flexors屈腕肌
wrist curl屈腕练习
