　反手滑輪下拉平均和标准

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反手滑輪下拉

平均和标准

按体重分类的数据
按年龄分类的数据

反手滑輪下拉基準重量

按体重分类(公斤)表[1RM]

体重
50	24	39	59	82	109
55	28	44	65	90	117
60	32	49	71	97	125
65	36	54	76	103	133
70	39	58	82	110	140
75	43	63	87	116	146
80	47	67	92	121	153
85	50	71	97	127	159
90	53	75	102	132	165
95	57	79	106	137	171
100	60	83	111	142	177
105	63	87	115	147	182
110	66	90	119	152	187
115	69	94	123	157	192
120	72	97	127	161	197
125	75	100	131	165	202
130	78	104	135	169	206
135	81	107	138	174	211
140	83	110	142	177	215

反手滑輪下拉基準重量

按年龄分类的表格[1RM]

年龄
15	35	53	76	103	133
20	41	61	87	118	152
25	42	63	90	121	156
30	42	63	90	121	156
35	42	63	90	121	156
40	42	63	90	121	156
45	39	60	85	115	148
50	37	56	80	108	139
55	34	52	74	100	128
60	31	47	67	91	117
65	28	43	61	82	106
70	25	38	55	74	95
75	23	34	49	66	85
80	20	31	44	59	76
85	18	27	39	53	68
90	16	25	35	48	61

反手滑輪下拉基準重量

按体重分类(公斤)表[1RM]

体重
40	5	15	30	51	75
45	6	16	32	53	78
50	7	17	34	55	81
55	7	19	35	58	84
60	8	20	37	60	86
65	9	21	38	62	89
70	10	22	40	63	91
75	10	23	41	65	93
80	11	24	42	67	95
85	12	25	44	68	97
90	12	26	45	70	98
95	13	26	46	71	100
100	13	27	47	72	101
105	14	28	48	74	103
110	14	29	49	75	104
115	15	29	50	76	106
120	15	30	51	77	107

反手滑輪下拉基準重量

按年龄分类的表格[1RM]

年龄
15	7	18	33	53	76
20	8	20	37	60	87
25	9	21	38	62	89
30	9	21	38	62	89
35	9	21	38	62	89
40	9	21	38	62	89
45	8	20	36	59	85
50	8	18	34	55	80
55	7	17	32	51	74
60	7	15	29	47	67
65	6	14	26	42	61
70	5	13	23	38	55
75	5	11	21	34	49
80	4	10	19	30	44
85	4	9	17	27	39
90	3	8	15	24	35

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