jerry 发表于 2011-4-26 12:05 static/image/common/back.gif
我感觉还是看宝典更好。
宝典做成手机版本的吧，呵呵
这个软件作用就是方便，随着手机看一下就行了。呵呵
健身房英语
健身英语
二头动作
Arm Curl（单臂弯曲）
One Arm Curl（单臂弯曲）ONE ARM bicep Curl（单臂二头肌弯曲）
alternate dumbell curl 交替哑铃弯举
Standing Biceps Curl（站立式二头肌屈接）
One Arm reverse Curl 单臂弯曲 Biceps Pullover 二头肌提拉
三头动作 barbell reverse curl 正握杠铃弯举
lying triceps extension 仰卧臂屈伸
triceps extension 颈后臂屈伸
Seated Triceps Extension（三头肌屈接）
Tricep Pulldown（三头肌下压）（三头肌下压）
胸部动作
dumbell fiyes 哑铃扩胸
bench press 卧推
incline raise 斜板前举
胸肌练习(Pec Crossover) pecn.<美口> = pectoral muscle
pectoral adj.胸的
角度推(Decline Press)
Flat Bench Press（平躺推举）水平推举 (Flat Press)
Incline Bench Press（上斜式推举）Incline Press（斜式推胸）
Decline Bench Press（下斜式推举） Pec Fly（蝴蝶式扩胸） Pectoral Fly（蝴蝶式扩胸）
Vertical Bench Press(坐式推胸) （vertical adj.垂直的, 直立的, 顶点的, [解]头顶的n.垂直线, 垂直面, 竖向）
肩部动作
DELT PUSHDOWN(HIGH PULLEY)（三角肌下压）
ONE ARM PULLOVER（单臂前拉）
DEAD LIFT（提举）
LATERAL DELT 三角肌后伸展
FRONTAL DELTOID RAISE（前三角肌伸展）
lateral cable raise 滑轮侧平举
double dumbell raise 哑铃前平举
behind-the-neck press 颈后推举
bent-over lateral raise 俯身哑铃侧平举
Rear Deltoid Fseated lateral raise 坐姿哑铃侧平举
seated military press 坐姿颈前推 Shoulder Press（肩膊推举）
alternate dumbell press 交替哑铃推举
背部动作
one-arm dumbell row 单臂哑铃划船
ONE ARM STANDING ROW（单臂站式拉背）
Seated Mid Row（坐式拉背）
bent-over row 俯身杠铃划船
seated cable row 坐姿划船 Seated Row（坐式划船）
STANDING ROW（站式拉背）
Wide-grip chin-up 宽卧引体向上（chin-up引体向上adj.鼓舞士气的, 提高士气的 ）（grip vt.紧握, 紧夹n.掌握, 控制, 把手v.抓住 ）
wide-grip pull-down 宽卧下拉
腰下背
BACK HYPER（背肌弯曲训练）
斜方机
Shoulder Shrug（站立式肩背肌拉力）
Upright Row（斜方肌拉力）
腹部练习
abdominal crunch（腹肌练习） Ab Crunch（腹肌练习）
abdominal curl 收腹
bicycle 对侧元宝收腹
partial curl屈腿仰卧起坐 Seated Knee Raise（坐式提膝收腹）
incline sit-up 斜板仰卧起坐 Situps（Sit up）仰卧起坐 bent-knee sit-up 屈膝仰卧起坐 preacher incline curl 牧师椅臂弯举 （ preacher n.传教士）
push up 俯卧撑
bar dip 双杠臂曲伸
curl-up 屈膝两头起pull over 颈后推/仰卧屈臂上拉
小臂练习
barbell wrist curl 杠铃卷腕
腿部练习
calf raise（腓肠肌训练）小腿训练 （calf n.小牛, 小牛皮, 小腿）
Seated calf （坐式腓肠肌训练）
leg curl 俯卧腿弯举
leg extension 坐姿腿屈伸
knee lift 腿举
leg press 哈克机倒深蹲 （大小腿伸展）
hack squat 哈克机深蹲
rear leg pull 跪撑后摆腿
side-leg lift 侧抬腿
side-leg 侧举腿
squat 深蹲 （squatv.蹲坐, 蹲伏n.蹲坐adj.蹲的） HACK SQUAT（深蹲）front squat颈前深蹲 pile 宽蹲 lunge 箭步蹲
Leg Extension（前腿肌伸展）
Seated Leg Curl（坐式后腿肌屈接）
Toe Raise（小腿伸展）toe-raise 提踵
Inner Thigh Kick（腿内侧拉力）
Outer Thigh Kick（腿外侧拉力）
lying Leg Curl（卧式大腿弯曲）
Glute Kick（腿后肌后蹬） elevated leg raise 侧卧举双腿
crab lift 俯撑蹲起
bent-over twist 俯身转体
seated twist 坐姿转体
side-bend 体侧屈
side-knee twist 屈膝绕环/仰卧屈膝扭髋
workout 训练
stomach workout 腹肌训练
shoulder workout 肩肌训练 arm workout 臂肌训练 leg workout 腿肌训练
chest workout 胸肌训练 back workout 背肌训练
Low Row(低拉力)
Upright Row（上提）
Lat Pulldown（下拉）
back arch 背桥 back hyperextension 山羊挺身torso-twist 负重转体 up-right row 杠铃直立上拉
good-morning exercise 负重屈练习
器械翻译：
ABDOMINAL MACHINE -腹肌训练机
AB ROLLER -健腹器
CABLE CROSSOVER -器械飞鸟
CABLE ROW -器械划船
CHIN BAR - 引体向上的支架
CURL BARS - 弯举杆铃杆
BICEPS CURL MACHINE-弯举机
SEATED CALF -坐式小腿机
HYPERTENSION - 高血压（怎么混进来的？）
SELECTORIZED LEG EXTENSION - 腿部分离伸展机
OLYMPIC BARS - 奥林匹克杆铃杆（45LB那种）
OVERHEAD PRESS BENCH - 上斜卧推凳么？
PEC DEC -夹胸机
PREACHER CURL - 牧师凳（弯举用的）
PULLDOWN MACHINE - 下压（拉）机（不是“垃圾”啦，背部下拉或者三头下压的那个东西）
SIT UP BOARD -仰卧起坐板
SMITH MACHINE -史密斯训练架
STANDING CALF MACHINE -站式小腿机
SQUAT MACHINE - 深蹲机
SQUAT RACK - 深蹲架
LEG CURL -腿后弯举
STATIONARY RECUMBENT BIKE -靠背式固定自行车
T-BAR ROW - T-杠划船
TREADMILL -跑步机
ELIPTICAL TRAINER -椭圆运转机（有手柄的那种。。。跑步机）
4-28
游泳20分钟
4-29
肩部 和 腿部
一、肩部
1、哑铃上举 Dumbbell Shoulder Press 2*22.5kg 15次 3组
2、哑铃侧平举 Dumbbell Lateral Raise 2*17kg 12次 1组； 2*15kg 12次 2组
3、杠铃耸肩 Barbell Shrug 50lb*20次；60lb*20次； 70lb* 22次
4、杠铃上举 Barbell Shoulder Press 50lb*15次； 50lb*12次； 50lb*12次
5、坐姿上举 Machine Shoulder Press 20kg*15次 3组
6、坐姿飞鸟机 20kg*12次 3组
腿部
1、向外分腿 Thigh Adductor 30kg*15次； 35kg*15次；30kg*15次
2、坐姿屈腿 Seated Leg Curl 45kg *10；*12；*15
3、腿屈伸 Leg Extensions 35kg *12； *15； *15
4、向内夹腿 Thigh Adductor 30kg*20次； 35kg*25次；30kg*25次
腹肌
腹肌练习器 Ab Crunch Machine 35kg *12 *3组
Workout Logs: 2011-05-03
Exercise Name1 RMLifting Logs
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifMachine Incline Chest Press7545.0x15,50.0x15,50.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifMachine Fly4935.0x12,35.0x12,35.0x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifCable Incline Triceps Extension52.530.0x20,35.0x15,30.0x16
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifStep Machine24530.0x215
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifMachine Fly4930.0x15,35.0x12,35.0x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifMachine Incline Chest Press6045.0x10,50.0x5,50.0x5
Workout Logs: 2011-05-04
Exercise Name 1 RM Lifting Logs
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Deadlift 98 70.0x12,70.0x12,70.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Bent Over Row 105 70.0x14,70.0x15,70.0x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Curl 81.66 70.0x5,50.0x10,50.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifAlternate Hammer Curl 25.5 17.0x15,17.0x15,17.0x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifDumbbell Alternate Bicep Curl 22.66 17.0x10,17.0x10,17.0x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifWide-Grip Lat Pulldown 60 40.0x15,40.0x15,40.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifCable Seated Row 49 35.0x12,35.0x12,25.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifPullups 50.66 40.0x8,40.0x8,40.0x8
今天早起半个小时，5点半就起来了，6点到6点20，用家里的哑铃练了练肩
侧平举，坐姿飞鸟，坐姿上举，耸肩
5月6日 游泳半小时
5月7日 爬山3小时
本帖最后由 种子 于 2011-5-16 13:12 编辑
10日
腹肌 40lb*12*3
哑铃斜板推胸 20lb*15*3
坐姿推胸 40lb*6； 30lb*10*2
蝴蝶 30lb*12
杠铃颈后三头伸展 10lb*10*3
三头绳索下拉 12kg*15*3
杠铃推胸 70*12 *5 *8
哑铃斜板推胸 25*15；35*15*2
Workout Logs: 2011-05-10
Exercise Name 1 RM Lifting Logs
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifDumbbell Incline Bench Press 52.5 25.0x15,35.0x15,35.0x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Bench Press 98 70.0x12,70.0x8,70.0x5
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifTriceps Pushdown - Rope 18 12.0x15,12.0x15,12.0x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Standing Overhead Triceps Extension 13.33 10.0x10,10.0x10,10.0x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifMachine Fly 42 30.0x12,30.0x12,30.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifMachine Incline Chest Press 48 40.0x6,30.0x10,30.0x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifDumbbell Incline Bench Press 30 20.0x15,20.0x15,20.0x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifAb Crunch Machine 56 40.0x12,40.0x12,40.0x12
本帖最后由 种子 于 2011-5-16 13:12 编辑
12日
杠铃硬拉 70lb*12 *3
杠铃划船 60lb*15；70lb*15*2
杠铃弯举 40lb*12*3
二头练习机 15lb*10*3
坐姿划船 35lb*12 *3
助力引体 45lb *8*8*5
宽距颈前下拉 45lb*15 *12 *12
Workout Logs: 2011-05-12
Exercise Name 1 RM Lifting Logs
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifWide-Grip Lat Pulldown 62.99 40.0x15,45.0x12,45.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifPullups 50.66 40.0x8,40.0x8,40.0x5
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifCable Seated Row 49 35.0x12,35.0x12,30.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBicep Curl Machine 20 15.0x10,15.0x10,10.0x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Curl 56 40.0x12,40.0x12,40.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Bent Over Row 105 60.0x15,70.0x15,70.0x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Deadlift 98 70.0x12,70.0x12,70.0x12