　双力臂平均和标准

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双力臂

平均和标准

按体重分类的数据
按年龄分类的数据

双力臂重复次数的基准值

按体重分类(公斤)表[次数]

体重
50	< 1	< 1	5	11	18
55	< 1	< 1	6	11	18
60	< 1	< 1	6	12	18
65	< 1	1	7	12	18
70	< 1	1	7	12	18
75	< 1	2	7	12	18
80	< 1	2	7	12	17
85	< 1	2	7	11	17
90	< 1	2	7	11	16
95	< 1	2	7	11	16
100	< 1	2	7	10	15
105	< 1	2	6	10	15
110	< 1	2	6	10	14
115	< 1	2	6	10	14
120	< 1	1	6	9	13
125	< 1	1	6	9	13
130	< 1	1	5	9	13
135	< 1	1	5	9	12
140	< 1	1	5	8	12

双力臂重复次数的基准值

按年龄分类的表格[次数]

年龄
15	< 1	< 1	2	8	15
20	< 1	< 1	6	13	21
25	< 1	< 1	7	14	22
30	< 1	< 1	7	14	22
35	< 1	< 1	7	14	22
40	< 1	< 1	7	14	22
45	< 1	< 1	5	12	20
50	< 1	< 1	3	10	17
55	< 1	< 1	< 1	7	13
60	< 1	< 1	< 1	4	10
65	< 1	< 1	< 1	1	7
70	< 1	< 1	< 1	< 1	3
75	< 1	< 1	< 1	< 1	< 1
80	< 1	< 1	< 1	< 1	< 1
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

双力臂重复次数的基准值

按体重分类(公斤)表[次数]

体重
40	< 1	< 1	2	8	13
45	< 1	< 1	3	9	14
50	< 1	< 1	4	9	14
55	< 1	< 1	4	9	14
60	< 1	< 1	5	9	14
65	< 1	< 1	5	9	14
70	< 1	< 1	5	9	14
75	< 1	< 1	5	9	13
80	< 1	< 1	5	9	13
85	< 1	< 1	5	9	12
90	< 1	< 1	5	8	12
95	< 1	< 1	4	8	12
100	< 1	< 1	4	8	11
105	< 1	< 1	4	8	11
110	< 1	< 1	4	7	10
115	< 1	< 1	3	7	10
120	< 1	< 1	3	7	10

双力臂重复次数的基准值

按年龄分类的表格[次数]

年龄
15	< 1	< 1	< 1	6	12
20	< 1	< 1	4	10	18
25	< 1	< 1	5	11	19
30	< 1	< 1	5	11	19
35	< 1	< 1	5	11	19
40	< 1	< 1	5	11	19
45	< 1	< 1	3	9	17
50	< 1	< 1	1	8	14
55	< 1	< 1	< 1	5	11
60	< 1	< 1	< 1	2	8
65	< 1	< 1	< 1	< 1	5
70	< 1	< 1	< 1	< 1	1
75	< 1	< 1	< 1	< 1	< 1
80	< 1	< 1	< 1	< 1	< 1
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

其他锻炼

全身锻炼

deadlift

bench-press

squat

hex-bar-deadlift

六角杠硬拉

power-clean

romanian-deadlift

罗马尼亚硬拉

sumo-deadlift

clean-and-jerk

snatch

clean

clean-and-press

挺举借力推

rack-pull

dumbbell-romanian-deadlift

哑铃罗马尼亚硬拉

hang-clean

stiff-leg-deadlift

muscle-ups

power-snatch

thruster

push-jerk

dumbbell-deadlift

deficit-deadlift

single-leg-romanian-deadlift

单腿罗马尼亚硬拉

burpees

hang-power-clean

split-jerk

dumbbell-snatch

clean-high-pull

snatch-deadlift

clean-pull

paused-deadlift

single-leg-deadlift

muscle-snatch

jefferson-deadlift

杰斐逊硬拉

snatch-pull

wall-ball

zercher-deadlift

扎切尔硬拉

single-leg-dumbbell-deadlift

单腿哑铃硬拉

dumbbell-clean-and-press

哑铃挺举借力推

ring-muscle-ups

吊环双力臂

dumbbell-thruster

哑铃火箭推

hang-snatch

dumbbell-high-pull

dumbbell-hang-clean

哑铃悬垂翻

behind-the-back-deadlift

clap-pull-up

拍手引体向上

squat-thrust

胸部锻炼

bench-press

dumbbell-bench-press

push-ups

incline-bench-press

incline-dumbbell-bench-press

上斜哑铃卧推

close-grip-bench-press

machine-chest-fly

蝴蝶机飞鸟

dumbbell-fly

decline-dumbbell-fly

下斜哑铃飞鸟

decline-bench-press

smith-machine-bench-press

史密斯卧推

cable-fly

chest-press

floor-press

incline-dumbbell-fly

上斜哑铃飞鸟

dumbbell-floor-press

哑铃地板推举

decline-dumbbell-bench-press

下斜哑铃卧推

paused-bench-press

one-arm-push-ups

单臂俯卧撑

reverse-grip-bench-press

反握式卧推

diamond-push-ups

菱形俯卧撑

close-grip-dumbbell-bench-press

窄距哑铃卧推

bench-pin-press

wide-grip-bench-press

decline-push-ups

下斜俯卧撑

close-grip-incline-bench-press

窄距上斜卧推

incline-push-ups

上斜俯卧撑

close-grip-push-ups

窄距俯卧撑

archer-push-ups

弓箭手俯卧撑

spoto-press

斯波托卧推

decline-dumbbell-fly

下斜哑铃飞鸟

背部锻炼

deadlift

pull-ups

bent-over-row

lat-pulldown

chin-ups

反握引体向上

dumbbell-row

seated-cable-row

barbell-shrug

t-bar-row

dumbbell-shrug

pendlay-row

潘德雷划船

machine-row

固定器械坐姿划船

dumbbell-pullover

仰卧哑铃臂屈伸

dumbbell-reverse-fly

哑铃反向飞鸟

chest-supported-dumbbell-row

胸部支撑哑铃划船

close-grip-lat-pulldown

窄距滑輪下拉

machine-reverse-fly

器械反向飞鸟

reverse-grip-lat-pulldown

反手滑輪下拉

neutral-grip-pull-ups

中立握引体向上

straight-arm-pulldown

cable-reverse-fly

绳索反向飞鸟

yates-row

bent-over-dumbbell-row

俯身哑铃划船

back-extension

bench-pull

machine-back-extension

器械山羊挺身

barbell-pullover

仰卧杠铃臂屈伸

one-arm-pull-ups

单臂引体向上

dumbbell-bench-pull

哑铃海豹划船

inverted-row

renegade-row

背叛者划船

one-arm-lat-pulldown

单臂滑輪下拉

one-arm-seated-cable-row

单臂坐姿绳索划船

cable-upright-row

绳索直立划船

machine-shrug

hex-bar-shrug

六角杠耸肩

smith-machine-shrug

史密斯耸肩

dumbbell-incline-y-raise

哑铃上斜Y形上举

cable-shrug

bent-arm-barbell-pullover

弯臂仰卧杠铃臂屈伸

barbell-power-shrug

杠铃限位耸肩

meadows-row

梅多斯划船

behind-the-back-barbell-shrug

後背杠铃耸肩

reverse-hyperextension

反向山羊挺身

肩部锻炼

shoulder-press

dumbbell-shoulder-press

dumbbell-lateral-raise

哑铃侧平举

military-press

seated-shoulder-press

seated-dumbbell-shoulder-press

坐姿哑铃肩推

machine-shoulder-press

push-press

upright-row

dumbbell-front-raise

哑铃前平举

cable-lateral-raise

绳索侧平举

arnold-press

阿诺德肩推

face-pull

neck-curl

仰卧负重后仰

dumbbell-upright-row

哑铃直立划船

machine-lateral-raise

器械侧平举

behind-the-neck-press

handstand-push-ups

倒立俯卧撑

barbell-front-raise

杠铃前平举

log-press

landmine-press

neck-extension

俯卧负重前仰

z-press

viking-press

shoulder-pin-press

dumbbell-z-press

one-arm-landmine-press

单臂地雷推举

dumbbell-external-rotation

站姿哑铃肩外旋

pike-push-ups

俯身下斜俯卧撑

dumbbell-push-press

哑铃借力推

dumbbell-face-pull

哑铃绳索面拉

cable-external-rotation

绳索肩外旋

臂部锻炼

dumbbell-curl

上臂二头肌

barbell-curl

上臂二头肌

hammer-curl

上臂二头肌

ez-bar-curl

上臂二头肌

preacher-curl

斜托杠铃弯举

上臂二头肌

cable-bicep-curl

绳索上臂二头肌弯举

上臂二头肌

dumbbell-concentration-curl

哑铃集中弯举

上臂二头肌

incline-dumbbell-curl

上斜哑铃弯举

上臂二头肌

machine-bicep-curl

器械上臂二头肌弯举

上臂二头肌

strict-curl

上臂二头肌

one-arm-cable-bicep-curl

单臂绳索上臂二头肌弯举

上臂二头肌

one-arm-dumbbell-preacher-curl

单臂哑铃斜托杠铃弯举

上臂二头肌

incline-hammer-curl

上斜锤式弯举

上臂二头肌

spider-curl

上臂二头肌

zottman-curl

佐特曼弯举

上臂二头肌

seated-dumbbell-curl

坐姿哑铃弯举

上臂二头肌

cheat-curl

上臂二头肌

cable-hammer-curl

绳索锤式弯举

上臂二头肌

one-arm-pulldown

上臂二头肌

overhead-cable-curl

过顶绳索弯举

上臂二头肌

incline-cable-curl

上斜绳索弯举

上臂二头肌

lying-cable-curl

仰卧绳索弯举

上臂二头肌

dips

双杠臂屈伸

上臂三头肌

tricep-pushdown

三头杠铃下压

上臂三头肌

lying-tricep-extension

仰卧杠铃臂屈伸

上臂三头肌

rope-pushdown

三头绳索下压

上臂三头肌

dumbbell-tricep-extension

哑铃三头肌伸展

上臂三头肌

tricep-extension

杠铃三头肌伸展

上臂三头肌

lying-dumbbell-tricep-extension

仰卧哑铃三头肌伸展

上臂三头肌

seated-dips-machine

臂屈伸器械

上臂三头肌

dumbbell-tricep-kickback

铃俯身臂屈伸

上臂三头肌

cable-overhead-tricep-extension

绳索过顶三头肌伸展

上臂三头肌

machine-tricep-extension

器械三头肌伸展

上臂三头肌

seated-dumbbell-tricep-extension

坐姿哑铃三头肌伸展

上臂三头肌

reverse-grip-tricep-pushdown

反握式三头杠铃下压

上臂三头肌

jm-press

上臂三头肌

tate-press

上臂三头肌

ring-dips

吊环臂屈伸

上臂三头肌

bench-dips

凳上臂屈伸

上臂三头肌

wrist-curl

反握腕屈弯举

reverse-barbell-curl

正握杠铃弯举

reverse-wrist-curl

正握腕屈弯举

dumbbell-wrist-curl

哑铃反握腕屈弯举

dumbbell-reverse-wrist-curl

哑铃正握腕屈弯举

dumbbell-reverse-curl

哑铃正握弯举

腿部锻炼

squat

sled-leg-press

斜式腿部推举

front-squat

hip-thrust

leg-extension

坐姿腿伸屈

horizontal-leg-press

hack-squat

seated-leg-curl

坐姿腿弯举

dumbbell-bulgarianSpiltsquat

哑铃保加利亚剪蹲

goblet-squat

啞鈴酒杯深蹲

lying-leg-curl

俯卧腿弯举

machine-calf-raise

器械站姿提踵

dumbbell-lunge

哑铃弓走步

box-squat

bodyweight-squat

自身体重深蹲

vertical-leg-press

bulgarian-split-squat

杠铃保加利亚剪蹲

seated-calf-raise

smith-machine-squat

史密斯深蹲

hip-abduction

good-morning

杠铃早安式体前屈

zercher-squat

barbell-lunge

杠铃弓走步

hip-adduction

overhead-squat

杠铃过顶深蹲

barbell-calf-raise

杠铃站姿提踵

dumbbell-squat

split-squat

杠铃分腿蹲

dumbbell-calf-raise

哑铃站姿提踵

cable-pull-through

standing-leg-curl

站姿腿弯举

landmine-squat

地雷杆深蹲

barbell-reverse-lunge

杠铃反向弓步

barbell-glute-bridge

single-leg-press

sled-press-calf-raise

斜式提踵推举

single-leg-squat

belt-squat

负重腰带深蹲

safety-bar-squat

安全杠铃深蹲

pistol-squat

paused-squat

barbell-hack-squat

杠铃哈克深蹲

sumo-squat

相扑式深蹲

cable-kickback

绳索后踢腿

bodyweight-calf-raise

自重站姿提踵

lunge

glute-bridge

pin-squat

安德森深蹲

walking-lunge

dumbbell-front-squat

dumbbell-split-squat

哑铃分腿蹲

reverse-lunge

squat-jump

nordic-hamstring-curl

北欧挺腿弯举

sissy-squat

half-squat

glute-ham-raise

罗马椅挺身

cable-leg-extension

绳索坐姿腿伸屈

single-leg-seated-calf-raise

单腿坐姿提踵

side-lunge

glute-kickback

dumbbell shoulder press

dumbbell-walking-calf-raise

哑铃行走提踵

side-leg-raise

jefferson-squat

杰佛逊深蹲

floor-hip-abduction

卧姿直腿侧平举

hip-extension

站姿臀部伸展

dumbbell shoulder press

跪姿屈膝抬腿

核心锻炼

sit-ups

cable-crunches

machine-seated-crunches

坐姿卷腹器械

crunches

dumbbell-side-bend

cable-woodchopper

站立绳索伐木

hanging-leg-raise

russian-twist

俄罗斯转体

lying-leg-raise

decline-sit-ups

下斜仰卧起坐

hanging-knee-raise

ab-wheel-roller

toes-to-bar

decline-crunches

jumping-jack

bicycle-crunches

自行车仰卧起坐

reverse-crunches

flutter-kicks

mountain-climbers

high-pulley-crunches

坐姿绳索卷腹

standing-cable-crunches

站立绳索卷腹

superman

side-crunches

romanchair-side-bend

罗马椅侧弯

scissor-kicks

剪刀式踢腿