健身动作库 · 全动作详解

收录 1324 个健身动作，每个都配演示动图、目标肌肉、所需器械与分步教学。可按身体部位、器械、目标肌肉搜索和筛选。

1324
个动作
10
个身体部位
28
种器械
共 1324 个动作
3/4 sit-up

3/4 sit-up

腹肌自重腰腹核心
45° side bend

45° side bend

腹肌自重腰腹核心
air bike

air bike

腹肌自重腰腹核心
all fours squad stretch

all fours squad stretch

股四头肌自重大腿
alternate heel touchers

alternate heel touchers

腹肌自重腰腹核心
alternate lateral pulldown

alternate lateral pulldown

背阔肌龙门架/绳索背部
ankle circles

ankle circles

小腿三头肌自重小腿
archer pull up

archer pull up

背阔肌自重背部
archer push up

archer push up

胸大肌自重胸部
arm slingers hanging bent knee legs

arm slingers hanging bent knee legs

腹肌自重腰腹核心
arm slingers hanging straight legs

arm slingers hanging straight legs

腹肌自重腰腹核心
arms apart circular toe touch (male)

arms apart circular toe touch (male)

臀肌自重大腿
arms overhead full sit-up (male)

arms overhead full sit-up (male)

腹肌自重腰腹核心
assisted chest dip (kneeling)

assisted chest dip (kneeling)

胸大肌杠杆固定器械胸部
assisted hanging knee raise

assisted hanging knee raise

腹肌辅助器械腰腹核心
assisted hanging knee raise with throw down

assisted hanging knee raise with throw down

腹肌辅助器械腰腹核心
assisted lying calves stretch

assisted lying calves stretch

小腿三头肌辅助器械小腿
assisted lying glutes stretch

assisted lying glutes stretch

臀肌辅助器械大腿
assisted lying gluteus and piriformis stretch

assisted lying gluteus and piriformis stretch

臀肌辅助器械大腿
assisted lying leg raise with lateral throw down

assisted lying leg raise with lateral throw down

腹肌辅助器械腰腹核心
assisted lying leg raise with throw down

assisted lying leg raise with throw down

腹肌辅助器械腰腹核心
assisted motion russian twist

assisted motion russian twist

腹肌药球腰腹核心
assisted parallel close grip pull-up

assisted parallel close grip pull-up

背阔肌杠杆固定器械背部
assisted prone hamstring

assisted prone hamstring

腘绳肌辅助器械大腿
assisted prone lying quads stretch

assisted prone lying quads stretch

股四头肌辅助器械大腿
assisted prone rectus femoris stretch

assisted prone rectus femoris stretch

腹肌辅助器械腰腹核心
assisted pull-up

assisted pull-up

背阔肌杠杆固定器械背部
assisted seated pectoralis major stretch with stability ball

assisted seated pectoralis major stretch with stability ball

胸大肌辅助器械胸部
assisted side lying adductor stretch

assisted side lying adductor stretch

内收肌辅助器械大腿
assisted sit-up

assisted sit-up

腹肌辅助器械腰腹核心
assisted standing chin-up

assisted standing chin-up

背阔肌杠杆固定器械背部
assisted standing pull-up

assisted standing pull-up

背阔肌杠杆固定器械背部
assisted standing triceps extension (with towel)

assisted standing triceps extension (with towel)

肱三头肌辅助器械上臂
assisted triceps dip (kneeling)

assisted triceps dip (kneeling)

肱三头肌杠杆固定器械上臂
assisted wide-grip chest dip (kneeling)

assisted wide-grip chest dip (kneeling)

胸大肌杠杆固定器械胸部
astride jumps (male)

astride jumps (male)

心肺系统自重有氧
back and forth step

back and forth step

心肺系统自重有氧
back extension on exercise ball

back extension on exercise ball

脊柱竖脊肌瑜伽球背部
back lever

back lever

上背部自重背部
back pec stretch

back pec stretch

背阔肌自重背部
backward jump

backward jump

股四头肌自重大腿
balance board

balance board

股四头肌自重大腿
band alternating biceps curl

band alternating biceps curl

肱二头肌弹力带上臂
band alternating v-up

band alternating v-up

腹肌弹力带腰腹核心
band assisted pull-up

band assisted pull-up

背阔肌弹力带背部
band assisted wheel rollerout

band assisted wheel rollerout

腹肌弹力带腰腹核心
band bench press

band bench press

胸大肌弹力带胸部
band bent-over hip extension

band bent-over hip extension

臀肌弹力带大腿

动作演示媒体 © Gym visual，数据来自开源 exercises-dataset。