重磅好贴，科学健身肌肉解剖——腿部

jerry · 发表于 2014-2-12 10:00

推出科学健身系列视频后，很多健友渴望有中文翻译。这次由健友“背最长肌”耗时月余翻译出了字幕，Jerry正在编辑视频添加中文字幕，不久即可和健友见面。本帖作为大餐前的开胃小菜，先品一下。

感谢“背最长肌”~

MUSCULAR  ANATOMY 肌肉解剖——腿部
. i3 ~3 q9 |/ [3 U  Yours legs are a massive collection of muscle groups, joints, and bones.
To better target specific muscles and increase the overall strength and
performance of your lower body, you need to know a little bit about your
anatomy and how each bone, joint, and muscle work together. Let's start with
the muscles.

  腿部由肌群、骨骼和关节组合在一起。为了针对性的训练目标肌肉和增加下肢总体强度和表现，在健身之前需要了解一点解剖学，每块骨、关节、和肌肉如何组合在一起。我们先从肌肉开始介绍。

QUADRICEPS FEMORIS
2 |; A- C5 w. a" o: W  Your quads are made up of four main muscle groups—hence the prefix,
"quad." These muscles are the vastus lateralis, vastus medialis,
vastus intermedius, and rectus femoris. These muscles work in concert to extend
your knee（伸膝关节）.

  股四头肌主要有四部分肌群组成。分别为股外侧肌肉、股内侧肌、股内侧肌和股直肌。这些肌肉的主要作用是伸膝关节。
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VASTUS LATERALIS& V" h: n" q' M7 O! ]8 u
A lot of bodybuilders and fitness athletes covet《渴求》 an outer-thigh sweep（广阔宽大）. This sweep comes from developing your
vastus lateralis, which sits on the outside portion of your thigh. The muscle
starts at the top of your femur (thigh bone) and attaches to the patellar
tendon in your knee joint.

  很多健身者和健美运动员都渴求宽阔的大腿外侧，宽阔的大腿来自于发达的股外侧肌，此肌肉位于大腿的外侧。起自股骨的上部，连接到膝关节的髌韧带。

1 ~* e7 R# e1 d! |VASTUS MEDIALIS) U. w* _/ k6 }. x0 J" M
You want that tear-drop shape on your inner thigh? Then you want a big
vastus medialis. The vastus medialis starts at the top of the femur and
attaches to the patellar tendon. The tear drop sits just above your knee on the
inside of your leg.

你是否梦想大腿内侧锻炼的像汗珠样？这滴汗珠需要一块发达的股内侧肌。股内侧肌起始于股骨上部，也连接到髌韧带。汗珠正好位于膝关节上方大腿内侧。

VASTUS INTERMEDIUS

The vastus intermedius is deep in the middle of your thigh. You can't see
it because it's covered by the rectus femoris, but it also originates on the
femur and attaches to the patellar tendon.

  股中间肌位于大腿中部深层，因其被股直肌覆盖，故此不能看到，此肌也起源于股骨，连接到髌韧带。

2 H4 r6 J2 l3 s, w7 GRECTUS FEMORIS/ K4 `+ _+ Z  h7 F1 a3 f
This muscle is unique because it's the only one of your quadriceps muscles
that crosses your hip. It connects at the top of the pelvis and comes down all
the way to insert at the patellar tendon in the knee.

  股直肌的独特之处在于它是股四头肌中唯一块越过髋骨的肌肉。它起自骨盆上方的髂骨前下嵴，沿着股骨行走，插入到膝关节的髌韧带。

HAMSTRINGS
9 M( T4 K: C: g6 W3 n( u& |, \If you want to develop big quads, you need to spend an equal amount of
time developing the back of your legs. The hamstrings have three main muscle
groups: the biceps femoris, semimembranosus, and the semitendinosus. These
muscles work to flex your knee（屈膝关节）. In other words, they bring your heel toward your butt.

如果你想锻炼出发达的四头肌，也需要给予大腿后部肌群—腘绳肌以同等训练时间。腘绳肌主要由三大肌群组成：股二头肌、半膜肌、半腱肌。这些肌肉用来屈膝关节，亦就是说可以带动脚后跟踢向屁股。

BICEPS FEMORIS

The biceps femoris is a two-headed muscle. The long head runs from the
ischial tuberosity—or the sitting bones—and attaches to the fibula. The short
head originates on the back part of the femur and attaches to the fibula.

股二头肌有两个头。长头起自坐骨结节，止点在小腿的胫骨。短头起自股骨后方，也止于胫骨。

! Z% I4 X( \6 v8 a+ Y) o6 ~+ ]" b* SSEMIMEMBRANOSUS

This wide, flat, and deep muscle originates at the ischial tuberosity and
attaches at the tibia. It's more medial, or closer to the midline, than the
semitendinosus.

半膜肌较为肥厚，位于深层，起自坐骨结节、止点在小腿的腓骨。它比半腱肌更加靠近体中线。
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SEMITENDINOSUS
) H( A! W3 o7 F8 ^. rThe semitendinosus runs from the ischial tuberosity and also attaches to
the tibia. This muscle is notable for the length of its tendon insertion, which
can be partially removed to replace a torn anterior cruciate ligament (ACL 前十字韧带).

半腱肌起自坐骨结节，也止于腓骨。此肌的特点是它很长的韧带，可以部分的切除来替代磨损的前十字韧带（位于膝关节内的韧带）。

GLUTES

We like to talk about glutes because of their potential beauty, but it's
important to note that the glute muscles are hugely important for keeping our
trunk upright. We don't have big butts just for looks, after all. The gluteal
muscles are made up of the gluteus maximus, the gluteus medius, and the gluteus
minimus.

我们喜爱谈论臀肌，是因为它潜在的美，但臀肌的重要性在于保持躯干挺直。最终我们不能拥有这样一个丰满的臀部。臀肌主要由臀大肌、臀中肌和臀小肌组成。

' J# t$ i. g- Q ~GLUTEUS MAXIMUS
0 x8 ^* g* J& O4 N9 ~The glute maximus is the most visible muscle and is what people spend the
most time developing. The glute max starts on your sacrum (the triangular bone
at the base of the spine 骶骨) and your lumbar fascia (腰筋膜connective tissue in your lower back) and attaches to your iliotibial
tract（髂胫束）, or your IT band. It also attaches to your outer thigh.

臀大肌是最易看到，很多人花大把时间来锻炼的一块臀肌。臀大肌起自骶骨和腰筋膜，止点在大腿外侧下方的髂胫束。

4 ]5 D& t8 K$ M$ v0 ?GLUTEUS MEDIUS

People aren't usually too concerned with the glute medius because it's
deeper and you can't see it, but the glute medius is an important muscle. It's
a critical stabilizer（固定者） of the hip and thigh. It runs from the top of your hip bone (the iliac
crest：髂脊) and attaches
to your outer thigh.

锻炼者对臀中肌关注不多，因其位置较深，不能看到，但看不到不等于不重要。臀中肌是髋骨和大腿的固定肌肉。起自髋骨的髂嵴，止点在大腿的外侧。

& t: i( H7 Z* | [0 @* AGLUTEUS MINIMUS
/ X; Q# a1 ~& k2 i# g7 l! h4 bEven deeper than the glute medius is your glute minimus. It's a very small
muscle that starts on the outer portion of your hip and attaches to the outer
thigh.

比臀中肌更深的是臀小肌，体积很小。起自髋骨外侧，止点在大腿外侧。
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ADDUCTORS; M$ `2 w. q; b3 p: x+ e% ^# C
We've all sat in the adductor-abductor machine and wondered, "Why am
I doing this?" The adductors are actually very important muscles. There
are five muscle groups to discuss here, and all of them originate at the inside
of your hip (pubis：耻骨) and attach to the inside of your thigh. The adductors are layered（分层存在）, almost like the shape of a fan.

当我们坐在内收外展训练机上感到奇怪，为何要做这个动作？内收肌实际上很重要，由五块肌肉组成，均起源于髋骨中的耻骨，止点在大腿内侧。内收肌分层排列，犹如扇形。

In terms of training, the adductors are important for stabilization. They
don't get much use in common movements, so it's important to work them
specifically. Strong adductors help you stabilize during unilateral movements（单侧运动） and are essential to a good squat.

从锻炼的角度来说，内收肌群对于下肢的稳定至关重要。内收肌在一些常规动作中用不到，在特殊动作中用到。强壮的内收肌有助于单侧运动时的稳定，是完美下蹲的基础。

3 O" O6 }4 @7 g9 Y' CPECTINEUS
$ u+ s) b# I) t7 L+ o" R* yThe pectineus begins on the pubis and attaches to top of femur.

耻骨肌起自耻骨，止点在股骨上部。

ADDUCTOR BREVIS/ i$ T- t# _% U* G6 N: ]

This muscle lies next to the pectineus and attaches lower on the femur.

短内收肌与耻骨肌相邻，止点在股骨下端。

ADDUCTOR LONGUS

The adductor longus runs from the pubis and attaches below the brevis.

长内收肌起自耻骨，止点在短内收肌的下方。
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ADDUCTOR MAGNUS! }: ]/ z& D( W* O1 f6 V- u7 L
This is probably the biggest adductor. It runs from your pubis and has
attachment points at the top of your thigh and down a little lower on the
inside of your mid thigh.

大内收肌是内收肌中最大的一块。起自于耻骨，止点在大腿上端的收肌结节，先下到大腿中部内侧。
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GRACILIS
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The gracilis is a long adductor. It originates on your pubis and attaches
to the tibia, or the inside of your lower leg bone.

股薄肌较长，起自耻骨，止点在小腿的胫骨，或者小腿骨（胫骨）内侧。

STANDING
! \9 G7 Z$ j( n6 q# B; W( D" ECALF RAISE：站姿提踵4 [. a, y# F% K2 P" j; i

3 T% u9 ?' O7 i& @. B5 \CALVES

You can't have great legs without a good set of calves. The two main
muscles in your calves are the gastrocnemius and the soleus. These muscles work
to flex and point （绷直）your foot.

如果没有发达的腓肠肌，你不可能拥有完美的腿部。腓肠肌作用是弯曲和绷直脚掌。

$ G3 D! M& N9 VGASTROCNEMIUS
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Your gastrocnemius is unique because it crosses the back of the knee
joint. It has two heads, lateral and medial, which converge and attach to your
Achilles tendon（跟腱） in your ankle.

腓肠肌（小腿肚子）的独特支持在于位于膝关节的后方，有两个头。外侧头和内侧头，融合在一起，止点在踝关节的跟腱。

SOLEUS* O& x) s, h6 X, N: }/ B& ^4 b6 {
The soleus is deeper than the gastrocnemius. It originates at the tibia
and fibula and attaches to the Achilles tendon.

比目鱼肌位于腓肠肌的深层，起自胫骨和腓骨，止点在跟腱。

SKELETAL ANATOMY

With a system as large as your legs, just knowing the muscles isn't
enough. Learn more about the bones and joints that are necessary for you to
walk, run, and squat!

作为一个系统，单单知晓肌肉尚不够。需要掌握更多关于在行走、奔跑和下蹲时参与的骨骼和关节。

PELVIS
) g5 v0 A6 S! E3 T1 t# b6 U+ rThe pelvis is shaped like a bowl. It ties your lower body together and has
two basic movements. Your pelvis can roll the hips forward, which is called anterior
tilt（前倾）, and can roll
the hips backward, which is called posterior tilt（后倾）.

骨盆宛若碗状。它将下身连接在一起。两种基本运动方式，骨盆可以使髋骨前倾，也可以使髋骨后倾。

% L' f4 [ H! B2 n; ]HIPS
' Y. v0 S F ~Your hip joint is where your femur attaches to a socket in your pelvis.
This ball-and-socket joint gives you freedom of motion, which is why you can
flex, extend, abduct, adduct, and internally （内旋）and externally rotate（外旋） your legs.

髋关节由股骨头卡在骨盆的髋臼内形成，这个球形关节给予了腿部运动的自由，可以屈伸、内收，内外旋转。

1 y' }! j) f" yKNEES1 }. ~& W. }. |5 N
The knee is a condyloid joint（椭圆型关节）, which means that it does more than just flex and extend, it can also
rotate. The knee is critical in almost every leg exercise you do.

膝关节是椭圆形关节，意味着可以更多的屈伸和旋转，膝关节对于腿部训练时每一个动作又要参与。

ANKLES

Your ankles control two basic movements: Planar flexion（脚掌屈）, which is pointing your toe toward the
ground, and dorsiflexion（上翻脚掌）, which is pulling your toes up toward your face.

踝关节有两个基本运动：下翻脚掌和上翻脚掌。

, m1 g9 z7 U0 x. D9 vMUSCULAR FUNCTION
6 ^& O* V2 k$ r
I want you to have a really good understanding of how your bones, joints,
and muscles work together to create seamless（浑然一体的）, fluid movement. Here's what these muscles do in the gym.

我希望大家对肌肉，骨骼和关节的知识能够牢固掌握。下面学习肌肉的功能。

0 @- ]% o6 J! b) v3 ?QUADRICEPS
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The quadriceps muscles are responsible for extending your knee. Movements
like squats and leg extensions will bring out your quads. I'd like you to pay
special attention to your rectus femoris because it crosses two joints, the hip
and the knee. The rectus femoris helps to flex your hip. You can work it by
doing step-ups or sprints（冲刺跑）.

股四头肌的主要功能是伸展膝关节。当深蹲和伸腿时将用到股四头肌。大家尤其要注意股直肌，它越过髋关节和膝关节两个关节。股直肌有助于屈髋关节。可以通过上下台阶或冲刺跑的方式来锻炼股直肌。

BARBELL
4 v5 l( n/ @' B1 u. }SQUAT 杠铃深蹲
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* W# p% p3 [) M% MHAMSTRINGS

Your hamstrings come into play when you extend your hips. You'll hit your
hamstrings doing any deadlift variation. Your hammies are also used in
movements with knee flexion. Leg curls（腿弯举）, glute-ham raises, and squats will all grow the back of your legs.

伸髋关节时主要用到腘绳肌群。可以采用各种硬拉的方式来刺激腘绳肌群。当屈膝关节时也会用到腘绳肌。腿弯举、器械辅助反弓和深蹲可以锻炼大腿后部。

GLUTES

Your glutes get worked when you load the hips. Heavy deadlifts can help
build that glute max, while unilateral exercises like split squats （箭步蹲）will engage the smaller glute muscles
for stability.

当对髋骨收到付荷载时，臀肌起作用。重物硬拉可以锻炼臀大肌，单侧训练箭步蹲可以锻炼到小的臀肌来增加稳定性。
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ADDUCTORS
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Your adductors are there for stability and control. Exercises like lunges
will engage and strengthen them.

内收肌主要用来固定和控制。采用马步压腿的方式强化它们。

9 j% B8 q! c6 nCALVES
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To best train your gastrocnemius, do the standing calf-raise. Your soleus
is better trained when the knee is flexed, so perform seated calf-raises to
work it.

为了更好的训练腓肠肌，可以做站姿提踵。坐姿提踵和膝关节屈曲时可以锻炼到比目鱼肌。
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KEY EXERCISES
+ i8 M* S& G6 n' |0 F8 r, a. nWe can read about the muscles all day, but to actually change them, we
have to do some work in the gym. Here are some great exercises that will help
you target and build those leg muscles for a stronger base and a balanced
physique.

重点训练动作。健美爱好者可以对书日读肌肉结构，但最终的改变它们还要再健身房去锻炼。下面将选几个重点动作来介绍，有助于大家锻炼腿部，获得匀称的体质。

EXERCISE 1 FRONT SQUAT（前深蹲）

The cool thing about front squats is that you hit almost every muscle in
your legs. As you sit down into the squat, you lengthen the quads and load the
hamstrings and glutes. When you stand up, you extend the knee and fire your
quads. If you're going to pick one exercise to start building your legs, this
is the one I recommend. It's an exercise that will give you a lot of bang for
your buck.

前深蹲的迷人之处是可以刺激大腿的每一块肌肉。当深蹲时，拉伸股四头肌，施加荷载给腘绳肌和臀肌。当起身时，伸膝关节并刺激股四头肌。如果你想用一个动作来锻炼大腿，我推荐这个。这是一个给你巨大回报的锻炼方法。
FRONT SQUAT' N, C: P/ P5 A5 M1 V
Set a barbell high on your sternum, almost against the bottom of your
throat. It's uncomfortable, but that's the best place for the bar. Your legs
should be shoulder width apart, with your toes turned slightly out. Keep your
body weight in the mid foot, and then sit back. Keep your knees out. Sit down
to parallel or below and then come back up to a full extension.

将杠铃放置在胸骨之上，大致与喉下方相抵。这个动作不爽，但是杠铃放置的最好位置。脚开与肩同宽，脚尖略微外开。保证身体重量位于脚的中部，然后下蹲，膝关节向前屈，臀部平行或低于膝关节，之后起身完全伸展膝关节。

EXERCISE 2 ROMANIAN DEADLIFT（罗马尼亚硬拉）
This fantastic exercise will isolate the glutes and hamstrings. Focus on
pushing the hips back. Keep your knees soft and your spine neutral. As you push
your hips back, your glutes and hamstring groups stretch out. Finish the
movement by popping the hips forward and flexing your glutes. Full range of
motion will give you the growth and development you're looking for.

罗马尼亚硬拉可以分开臀肌和腘绳肌。集中于臀部后倾。膝关节发送，脊柱平直。当臀部后倾时，臀肌和腘绳肌收到拉伸。之后带动臀部向前，屈臀肌，完成这个动作。

ROMANIAN; T& q! b5 Y! m( u/ v
DEADLIFT

EXERCISE 3 LUNGES（马步前进）

Training on one leg changes the stress on your muscles and forces your
body to stabilize. Keep your torso up（躯干挺直） nice and tall, step forward on one leg, and land on the heel. Push back
up from the ground and return to full extension.

马步压腿。训练单腿并改变施加在肌肉上的强度，有助于强化腿部稳定性。动作要点：躯干挺直，单腿前跨一步，脚后跟着地。起身，回复到伸展状态。

We picked the lunge because it hits every muscle in your leg. Your quads
will extend your knee as you step out and back. Your hamstrings and glutes will
pull you down and will also help you come back out of the bottom. Yes, you're
using those big muscles, but you also use those little muscles like the glute
minimus and adductors to stabilize your knee and control the movement.

我们介绍马步压腿，是因为此动作可以刺激腿部的各块肌肉。当你跨出步子和收回步子的时候时，股四头肌可以伸膝关节。而臀肌和腘绳肌可以使你下压，也可以助你起身。除了用到这些大块肌肉，还要用到臀小肌和固定膝关节并控制运动的内收肌群。

EXERCISE 4 STANDING CALF RAISE 站姿提踵

You can use your bodyweight, dumbbells, or a barbell with this movement.
The best thing about calf raises is that they're hard to mess up. Keep your
knees nice and straight to stretch your gastrocnemius and your Achilles. At the
bottom of the movement, give the stretch a second or two before coming up to a
big squeeze at the top.

站姿提踵可以利用自身重量、哑铃和杠铃来做这个动作。提踵这个动作的最大好处是不会和其他动作混淆。动作要点：保持膝关节舒适和挺直，拉伸腓肠肌和脚后跟。动作的末尾，在尽力顶峰收缩之前，可以再对其拉伸两三次，

( F+ o* t7 ^- b3 l3 G( xBETTER LEGS, BUILT BY SCIENCE

We've covered a lot of information, but I hope you understand how
important your hips and legs are. If you need to, go back and watch this video
again. I want you to get as much out of this trainer as you can. Put this all
together and learn why we're spending time on our legs. To get the most out of
our training and the most out of our physique, we need to train legs. As the
saying goes: Friends don't let friends skip leg day.

我们介绍了很多信息，但我希望你能知道臀部和腿部有多么的重要。如果需要，希望你把这个视频多看几遍。我希望大家从中学到更多东西。

FOLLOW THE BUILT BY SCIENCE PROGRAM

Look for the exercises and techniques discussed above in the weekly legs
workouts of the six-week Built by Science program. Watch all the overview
videos before attacking the gym. Remember, you need to combine mind and muscle
to build your best possible body.

hy701130 · 发表于 2014-8-3 22:07

好帖赞赞

windlala · 发表于 2014-2-14 10:44

好东西啊，希望早日完成，辛苦了。

bujiyanjiu · 发表于 2014-2-13 20:01

超赞！！！！！！！！！！！！！！！

zw460250 · 发表于 2014-2-13 13:55

好贴要顶

skqs · 发表于 2014-2-13 10:34

好东西啊，希望早日完成，辛苦了。

活力健客 · 发表于 2014-2-12 14:25

xx394964862 · 发表于 2014-2-12 11:35

先顶后看，浏览了一下，好久没有这么精彩的帖子了

jerry · 发表于 2014-2-12 10:27

春节不加保护罩，等过了元宵节适当加上保护罩

健身保安 · 发表于 2014-2-12 16:16

这个好呀.看了不顶.是对劳动成果的不尊重!

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重磅好贴，科学健身肌肉解剖——腿部

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