伏地挺身包括用手臂降低和抬高身體，同時保持身體挺直。它主要針對胸部、肩膀和三頭肌。平板支撐需要用前臂或手掌以及腳趾支撐，同時將身體保持在挺直狀態。這是一項極佳的核心強化運動。波比跳結合了深蹲、平板支撐位置和爆發式跳躍。這是一項具有挑戰性的全身運動，還能改善心肺適能。前跨步弓箭步是透過向前踏步並降低雙膝來完成的。它能強化股四頭肌、腿後腱、臀大肌和小腿。自重深蹲包括彎曲膝蓋並將臀部向後推，就像坐在椅子上一樣。它主要訓練大腿和臀大肌。開合跳包括跳起時雙腳張開並將手臂舉過頭頂，然後回到起始位置。它們常用作熱身。仰臥起坐是透過將上半身從地板抬向膝蓋來完成的。它能鍛鍊腹肌和髖屈肌。登山者式是在高平板支撐的姿勢下，交替將膝蓋向胸部帶動。它結合了核心訓練與心肺運動。二頭肌彎舉涉及彎曲肘部以將重量舉向肩部。顧名思義，這項動作主要針對二頭肌。側平舉是通過向外舉起重量，直到手臂達到約肩膀高度來進行的。它主要針對側三角肌。硬舉涉及通過伸展膝蓋和臀部從地面提起重量。它訓練臀大肌、腿後肌、背部、核心和握力。臥推是在躺在長凳上時，向上推舉槓鈴或啞鈴。它主要鍛鍊胸部、肩膀和三頭肌。俯身划船涉及身體前傾並將重量拉向軀幹。它能強化背部、後三角肌和手臂。引體向上採用正手握法，將身體向上拉起至下巴超過單槓。其主要針對背部和二頭肌。單車式捲腹包括將一側手肘移向對側膝蓋，同時伸直另一條腿。這種交替動作可鍛鍊腹肌和斜肌。臀橋是通過仰臥並將臀部抬離地面來進行的。它主要強化臀大肌、腿後腱和核心肌群。登階運動包括將一隻腳放在升高的平台上，並利用該腿的力量將身體抬起。它可以發展腿部力量、穩定性和平衡感。靠牆蹲需要保持坐姿，背部緊貼牆壁。這會對大腿和臀部產生等長收縮的挑戰。跳箱包括從地面爆發式地跳上一個升高的平台。它有助於發展下肢力量、協調性和落地控制。三頭肌撐體包括在雙槓或長凳上支撐身體時彎曲和伸直手肘。它主要針對三頭肌。壺鈴擺盪利用強大的髖部發動來將壺鈴向前推進。它能訓練臀大肌、膕繩肌（腿後腱）、核心肌群和心肺系統。肩上推舉涉及將重量從肩部高度推起，直到手臂在頭頂上方伸直。它主要強化肩膀和三頭肌。保加利亞分腿蹲是在後腳抬高的情況下進行的，前腳負責降低和抬起身體。它能發展力量、穩定性和平衡感。胸部飛鳥涉及將雙臂張開並以弧線動作向內併攏。手肘保持微曲，由胸部控制動作。俄羅斯轉體是在坐姿下通過左右旋轉軀幹來進行。它主要挑戰腹部肌肉和斜肌。腿彎舉涉及抗阻力彎曲膝蓋，將腳跟移向臀部。它專門針對膕繩肌（腿後腱）。提踵涉及抬起腳跟並用前腳掌站立。它能強化小腿後側的肌肉。下犬式是手和腳著地形成倒 V 字形。它可以伸展肩膀、背部、腿後腱和小腿。鳥狗式是在雙手和膝蓋著地的情況下，同時伸展一隻手臂和對側腿部。它能提高核心穩定性、協調性和平衡感。戰繩涉及使用兩條重繩重複製造波浪或進行重摔。這項練習挑戰手臂、肩膀、核心和心血管系統。You scored 0 out of 30You scored 1 out of 30You scored 2 out of 30You scored 3 out of 30You scored 4 out of 30You scored 5 out of 30You scored 6 out of 30You scored 7 out of 30You scored 8 out of 30You scored 9 out of 30You scored 10 out of 30You scored 11 out of 30You scored 12 out of 30You scored 13 out of 30You scored 14 out of 30You scored 15 out of 30You scored 16 out of 30You scored 17 out of 30You scored 18 out of 30You scored 19 out of 30You scored 20 out of 30You scored 21 out of 30You scored 22 out of 30You scored 23 out of 30You scored 24 out of 30You scored 25 out of 30You scored 26 out of 30You scored 27 out of 30You scored 28 out of 30You scored 29 out of 30You scored 30 out of 30
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你以為你很了解健身房嗎？這個測驗將考驗你的鍛鍊知識！你將看到 20 種熱門運動，從熟悉的重量訓練動作到具有挑戰性的自重訓練，你的任務是正確辨認每一項。有些動作看起來很簡單，但有些動作甚至會讓健身老手也陷入遲疑。無論你是健身初學者、週末戰士、私人教練還是專業運動員，這個挑戰都是發現你真正了解多少的有趣方式。準備好鍛鍊你的大腦肌肉了嗎？立即參加測驗，看看你的健身智商是否真的高於平均水準！祝你好運！