肩部动作大全(英文术语)

肩膀是男士穿衣的必备装备。有着一副宽肩你就可以轻松驾驭各类基本款的T恤和西装

宽肩穿西装的效果

Without Shoulder

我们来看一下窄肩男生的效果

是不是突然有了练肩的强烈冲动！！！

抓紧开始三角肌的训练吧！

三角肌分为前束、中束、后束三部分

一般健身计划里会将肩部单独安排一天进行训练。训练中会对前、中、后束三部分进行多角度，反复的训练已达到充分的刺激。

三角肌健身动作非常多，有好多动作效果并不如一些经典动作来得高效和明显。

所以在这里为大家推荐几个高效练肩动作，

前束

• Alternating Deltoid Raise

• Car Drivers

• Upright Barbell Row

• Front Two-Dumbbell Raise

中束

• Barbell Shoulder Press

• Standing Military Press

• Single-Arm Linear Jammer

• Side Lateral Raise

后束

• Reverse Machine Flyes

• Dumbbell Lying One-Arm Rear Lateral Raise

（动作英文术语可以在下文中对应找到图片）

<动作大全及英文术语>

Alternating Cable Shoulder Press 8.2

Alternating Deltoid Raise 9.1

Alternating Kettlebell Press 8.7

Anti-Gravity Press 8.4

Arm Circles 4.6

Arnold Dumbbell Press 8.9

Back Flyes - With Bands 8.2

Backward Medicine Ball Throw 6.8

Band Pull Apart 7.0

Barbell Incline Shoulder Raise 6.5

Barbell Rear Delt Row 8.5

Barbell Shoulder Press 8.8

Battling Ropes 8.7

Bent Over Dumbbell Rear Delt Raise With Head 8.4

Bent Over Low-Pulley Side Lateral 8.9

Cable Internal Rotation 8.5

Cable Rear Delt Fly 8.3

Cable Rope Rear-Delt Rows 8.4

Cable Seated Lateral Raise 7.4

Cable Shoulder Press 7.3

Car Drivers 8.8

Chair Upper Body Stretch 3.9

Circus Bell 7.7

Clean and Jerk 9.3

Clean and Press 9.4

Crucifix 6.0

Cuban Press 7.5

Double Kettlebell Jerk 7.0

Double Kettlebell Push Press 9.0

Dumbbell Lying One-Arm Rear Lateral Raise 9.3

Dumbbell Lying Rear Lateral Raise 8.8

Dumbbell One-Arm Shoulder Press 8.7

Dumbbell One-Arm Upright Row 7.6

Dumbbell Raise 8.4

Dumbbell Scaption 7.4

Dumbbell Shoulder Press 9.1

Elbow Circles 4.9

External Rotation 8.6

External Rotation with Band

External Rotation with Cable 8.4

Face Pull 8.6

Front Cable Raise 8.8

Front Dumbbell Raise 9.1

Front Incline Dumbbell Raise 9.1

Front Plate Raise8.8

Front Two-Dumbbell Raise 9.0

Handstand Push-Ups 8.4

Internal Rotation with Band

Iron Cross 8.3

Jerk Balance

Kettlebell Arnold Press 6.8

Kettlebell Pirate Ships

Kettlebell Seated Press

Kettlebell Seesaw Press

Kettlebell Turkish Get-Up (Lunge style) 8.8

Kneeling Arm Drill 4.0

Landmine Linear Jammer

Lateral Raise - With Bands 8.3

Leverage Shoulder Press 9.0

Log Lift

Low Pulley Row To Neck 8.3

Lying One-Arm Lateral Raise 7.9

Lying Rear Delt Raise 8.5

Machine Shoulder (Military) Press 8.2

Medicine Ball Scoop Throw

One-Arm Incline Lateral Raise 8.7

One-Arm Kettlebell Clean and Jerk 8.4

One-Arm Kettlebell Jerk

One-Arm Kettlebell Military Press To The Side

One-Arm Kettlebell Push Press 9.3

One-Arm Side Laterals 9.2

Power Partials 9.2

Push Press 9.3

Reverse Flyes 9.2

Reverse Flyes With External Rotation 9.1

Reverse Machine Flyes 8.1

Round The World Shoulder Stretch 4.4

Seated Barbell Military Press 9.4

Seated Bent-Over Rear Delt Raise 8.7

Seated Cable Shoulder Press

Seated Dumbbell Press 9.0

Seated Side Lateral Raise 8.7

Shoulder Circles 6.4

Shoulder Press - With Bands 8.2

Shoulder Stretch 5.4

Side Lateral Raise 9.0

Side Laterals to Front Raise 9.8

Side Wrist Pull 7.8

Single Dumbbell Raise 8.7

Single-Arm Linear Jammer 9.6

Smith Incline Shoulder Raise

Smith Machine Overhead Shoulder Press 8.8

Standing Alternating Dumbbell Press 9.5

Standing Barbell Press Behind Neck 8.1

Standing Bradford Press 8.0

Standing Dumbbell Press 9.3

Standing Front Barbell Raise Over Head 6.3

Standing Low-Pulley Deltoid Raise 8.4

Standing Military Press 9.4

Standing Palm-In One-Arm Dumbbell Press 9.4

Standing Palms-In Dumbbell Press 8.9

Standing Two-Arm Overhead Throw

Straight Raises on Incline Bench

Two-Arm Kettlebell Clean 7.5

Two-Arm Kettlebell Military Press 8.7

Upright Barbell Row 8.9

动作图片，来自网络

文章编辑，Mr.Tao & 涕姆同学