【健身英文】臀部、腿部肌群訓練

臀部、大腿肌群 (Muscles of Hips, Buttocks and Thighs)

大腿 thighs 

臀部 hip、buttock

臀大肌 gluteus、glute

股四頭肌 quadriceps femoris muscle、quad

腿後腱 hamstrings (包含股二頭肌、半腱肌以及半膜肌)

小腿肌群 calf muscle

 

適合健身初學者的訓練動作

1. 弓箭步、弓步深蹲、跨步 Lunge、Stepping Lunge (股四頭肌、臀大肌、腿後腱)

Make sure that your knee isn't going too far pass your toe in this exercise, that puts unwanted stress on your knee.

前跨時膝蓋不要超過足尖，因為這會對膝蓋造成不必要的壓力。

2. 後跨弓箭步、後跨步 reverse lunge (股四頭肌、臀大肌、腿後腱)

3. 靠牆深蹲、靠牆坐 Wall Squat Hold、Wall Sit (股四頭肌、臀大肌、腿後腱)

4. 橋式 Glute Bridge (臀大肌、腿後肌群、豎棘肌)

5. 站立抬腿 Standing Leg Lift (股四頭、大腿內側肌群)

 

適合已訓練一段時間的健身者的訓練動作

1. 硬舉、硬拉 Deadlift  (下背核心肌群、臀大肌、腿後腱、股四頭、小腿肌群等)

2. 深蹲 Squat (股四頭肌、臀大肌、腿後腱)

In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

在肌力訓練中，深蹲是個複合的、全身性的練習動作，它可以訓練到大腿、臀部、股四頭肌、腿後腱，同時可以增強骨頭、韌帶和橫貫下半身的肌腱。深蹲被認為是增長腿部和臀部力量和肌肉量，以及發展核心力量必不可少的練習。