[GYM 健身]身體各肌肉的訓練方法

肌肉	器械	啞鈐/槓鈐
Biceps 二頭肌	Biceps Curl 屈臂	Alternate Curl 交替式屈臂 Concentrated Curl 集中式屈臂 Preacher Curl 斜板屈臂
Triceps 三頭肌	Triceps Extension 伸臂	Up- right Triceps Extension 直立伸臂 Supine triceps exten 仰臥伸臂 Semi- prone Triceps Exten 彎身伸臂
Quadriceps 四頭肌	Leg Press 坐腿牚 Leg Extension 伸腿 Squat 蹲起	Half Squat 半蹲 Lunge 跨步
Gluteus Maximus 臀大肌	Leg Press 坐腿牚 Leg Extension 伸腿	Half Squat 半蹲 Lunge 跨步
Hamstring 腿後肌	Leg Curl 屈腿	Lunge 跨步 Semi-prone Leg Extension 彎身後踢腿
Gastrocnemius 小腿後肌	Heel Raise 提跟	Heel Raise 提跟
Trapezius 斜方肌	Shoulder(Overhead) Press 肩上推舉	Up- right Row 直立划艇 Shoulder (overhead) Press 肩上推舉 Shrug 聳肩

Deltold 三角肌	Shoulder (Overhead) Press 肩上推舉	Shoulder (Overhead) Press 肩上推舉 Front Raise (Front) 前手/平舉 (前) Lateral Raise (Middle) 側手/平舉 (中) Bent Lateral Raise (Back) 彎身側手/平舉 (後)
Latissmus Dorsi 背闊肌	Lat Pulldown 高拉 Rowing 划艇 Pull Up (Wide grip) 闊手引體上升	Dumbbell Row 單手啞鈐划艇 Bent-over Row 彎身划艇 Pull Over 過頂拉
Rectus Abdominis 腹直肌	Abdominal Exer 腹屈 Knee Lift 肘橕提膝	Bench Knees Curl Up 屈膝仰臥捲起
Pectoralis Major 胸大肌	Chest/Bench Pres 胸/臥 推舉 Butterfly (Fly) 蝴蝶健胸 Dipping 槓上屈伸	Bench Press 臥推舉 Dumbbell 飛鳥 Pull-over 過頂拉
Lower Back 下背肌群	Back Extension 展背	Back Extension 俯臥展背
Hip Muscles 臀部肌群	Hip Abdustion 臀外展 Hip Adduction 臀內收 Hip Flexion 臀屈曲 Hip Extension 臀伸展	Lateral Leg Raise 側臥提上腿 Inner Thigj Raise 側臥提下腿 Supine Leg Raise 仰臥提腿 Semi-prone Leg Extension 彎身後踢腿