虽然身体分解成组成身体部位不一定是锻炼的理想方式，知道哪些演习是更有效，更放在一起时质量常规功能是关键。此外，它不仅其运动是最好的，但是，更重要的是，这项工作是如何执行。A实施不当的锻炼会限制你的结果，并可能导致受伤。
下面的幻灯片将提供一些对身体的每个部位的最佳运动连同其重复方案被推荐为每详细的关于如何执行这些指令。可以执行靶向身体部分中的电路方式示出的锻炼或使用中的另一例程（全身，上下分割等）单独练习。
一些练习是经典，你可能很熟悉，和其他人你可能从来没有听说过的。每次锻炼可能不适合每一个人，但这些举措将提供一个良好的基础，开始建立自己的锻炼。
前蹲：凭借在你的肩膀前面的杠铃，保持你的腹部参与，如果你是要拉着拉链你的胸腔。把你的臀部和背部朝向彼此旋转保持你的膝盖为你降低成半蹲。保持背部平坦（不圆上背部或overarch后腰），想象推离地面，你开车回了站立。或者你也可以做一个高脚杯深蹲，而不是：保持在你面前壶铃或哑铃紧你的胸部，只是下巴下方，并执行相同的动作。
前进弓步：保持ABS配合，采取臀部宽的立场。一步一个脚，从而确保它保持符合臀部和不向身体的中线交叉。降低自己在地上慢慢地，保持臀部下方的后膝。务必不要让前排膝部，以推动过度或向内旋转。驱动距地面强迫自己回到起始位置。首先切换到另一条腿日前完成一侧的所有代表。试试这个：前蹲了五，六代表和每边八到12次向前冲刺。完成该电路的三倍。
杠铃罗马尼亚硬拉（RDL）：保持你的腹部从事，把你的臀部向后，保持你的背部平坦，你放下杠铃刚刚过去的膝盖。保持膝盖软，你觉得在腿筋和臀肌伸展。你的高跟鞋和对焦驱动通过上推你的臀部向前提高标准，而不是通过简单地抬起你的胸部。挤压臀肌完成代表。
Natural Glute Ham Raise: Starting from your knees, place your feet (at the ankles) underneath a loaded barbell or other heavy object that will keep your feet from moving (you can also use a partner here). Keep your abs engaged and lower yourself slowly, feeling the work take place in the hamstrings. Catch yourself with your hands as you lower your chest to the ground. Start to pull through your hamstrings as you lightly push yourself off the ground. Keep the back from arching throughout the exercise by keeping your abs engaged and hips from tipping forward. TRY THIS: Barbell RDL for five to six reps and natural glute ham raise for eight to 12 reps. Complete the circuit three times.
硬拉：随着加载的杠铃，采取臀部宽的立场和立场，使你的小腿是在酒吧。保持你的腹部从事，把你的臀部向后，你铰链在臀部向下弯曲了吧。抓住条，以便手里只是膝盖外面，膝盖软（微曲）。保持背部平坦，你通过地面驱动你的脚后跟，想想把你的臀部向前抬离地面吧。挤压你的臀部很难完成的代表。
单腿髋推力从长凳：你的肩膀靠在/平的长椅上，把你的双脚与臀部同宽并弯曲膝盖，使你的脚踝是对你的膝盖下方。保持腹部聘请为您通过地面驱动你的脚后跟弥补你的臀部离开地面。在顶部位置，挤压臀部和一条腿抬起，而不使臀部转动。慢慢放下你的臀部在地板上，然后通过脚后跟驱动，挤下支路的臀肌桥位置完成。试试这个：硬拉五至六代表和来自板凳单腿髋推力，每边八到12次。完成电路的三倍。
Barbell Rollouts: Put a pair of round plates (one on each side; 10 pounds should do) on a barbell and place the barbell on the floor. From the kneeling position (use a pad if necessary), keep your abs engaged and roll the bar away from your body. Make sure to keep the hips from sagging to the floor and the low back from arching as you roll the bar overhead. Once your reach your furthest point, reverse direction making sure to continue to prevent the hips from sagging or low back from arching. Come back to the starting position before going for your next rep. *Tip: If the barbell rollout starts to get easier, don't come all the way back to the starting position in order to keep more tension on the core.
Side-Plank Wall Slide: Get into a side-plank position so that your head, upper back, butt and heels are in contact with a wall. Keep your abs engaged and body straight from your shoulders to your heels (don't allow the hips to sag). Press the heel of your top foot into the wall behind you as you slide it up the wall, all the time keeping the hips from sagging. Slowly lower your leg back to starting position. You should feel the work taking place in the down-side lateral core. You will also feel work taking place in the hips on this one! TRY THIS: Barbell rollouts for 10 to 15 reps and side-plank wall slide for eight to 12 reps per side. Complete the circuit three times.
交替平板哑铃卧推：保持你的腹部啮合，从而使你的下背部保持与板凳接触，按一对哑铃朝向天花板，同时保持你的肘部45度的身体。从榜首的位置，保持一个哑铃，你再次降低其他一跌，保持肘部45度，注重保持胸部宽。不要让肘部向身体后方传递，以防止肩胛骨从前倾。爆炸推哑铃备份，如果你试图通过在天花板推。保持哑铃，重复到另一侧，两侧交替进行代表。
推了暂停：从你手中的肩膀下方的推位置，保持你的腹部连接而不是让臀部下垂，低位背拱或圆上背部。保持在45度弯头以身体为你降低自己下到上推式，确保你的胸部是击中地面，而不是你的下巴或臀部（你不会真的被打到地上，但是这第一件事是一个很好的提示）。按住底部位置的三到五秒钟，确保你的胳膊肘不通过身体后方为你保持一个宽胸不允许肩胛骨向前倾斜。爆炸把自己远离地面和重返榜首的位置。尝试：交替扁平哑铃卧推，每边和推五至八个代表与暂停10到12次。完成电路的三倍。
Half-Kneeling Overhead Angled Barbell Press: Place a barbell so that one end is secured in the corner of a wall. From a half-kneeling position (one knee is down and the other is up with both knees at 90 degrees and in line with your hips), keep the abs engaged and stay tall so the low back is not arching and the upper back is not rounding. Grab the end of the barbell in the opposite hand of the up knee. Keep the elbow in front of the shoulder with your knuckles facing your cheek. Press the barbell overhead focusing on bringing the shoulder blade up and around the ribcage and finishing with the shoulder blade elevated toward the ear slightly and tipped back (slightly shrug your shoulder blade toward your ear and tip the top of the shoulder blade toward the floor behind you). Lower the barbell under control in the same path and repeat for reps before switching hands and leg position.
派克俯卧撑：从一个标准的俯卧撑的位置，保持腹肌连接而不是让臀部凹陷或低位背拱。接下来，当你从你推离地面（你会被头顶推为你的臀部朝向天花板去）梭子鱼你的臀部朝向天花板一样高，你可以。降低自己朝向地板，但这个时候保持你的髋关节屈体的全部时间。自己推离地面，注重把你的肩胛骨并在你的胸腔，并略微耸肩你的肩胛骨完成推顶。你基本上将执行修正倒立俯卧撑你的脚仍然会保持在地板上。为了使这项运动更具挑战性，移动你的脚更接近你的手，并最终踢自己成倒立位置（开始与你的脚在墙上）。试试这个：六至每边8所代表的半跪着开销角度杠铃按10到12次的脚升高的推升。完成电路的三倍。
One-Arm Dumbbell Row: Assume an athletic three-point position by hinging and sitting your hips back and placing one hand on a box or bench. Keeping the lower back from arching and upper back from rounding (the back should be relatively flat), grab a dumbbell using a neutral grip (knuckles facing in toward your body) with the off hand. Keep your abs engaged so that your body does not move as you row the dumbbell, focusing on initiating the row with the upper-back muscles to pull the shoulder blade across your back. Keep a wide chest and do not allow the elbow to pass behind the body to keep the shoulder blade from tipping forward. Slowly lower the dumbbell and repeat for reps.
Farmer's Carry: With a heavy pair of dumbbells or farmer's-carry handles, keep your abs engaged and stand tall (think of putting the top of your head through the ceiling). Focus on keeping a wide chest and keeping the shoulder blades up and tipped back. Do not allow the lower back to arch or the upper back to round as you walk in a straight line. Keep the feet from crossing over one another (imagine a line between your feet you don't want to cross). Think "tight and tall" throughout. TRY THIS: Six to 10 reps for the dumbbell row and 30-60s for the farmer's carry. Complete the circuit three times.
Wide-Grip Pull-Up: Grab a pull-up bar with your hands about four inches wider than your shoulders on each side and the backs of your hands facing you. Engage your abs so your low back does not arch as you begin the pull-up by tipping the shoulder blades back. As you start the pull-up, make sure to bring the shoulder blades down (putting them in your back pocket) as you begin to bend the arms. Focus on bringing your chest to the bar while not allowing your chin to pop out or your shoulder blades to tip forward. Squeeze your lats to finish.
胸部-Supported Dumbbell Row: With a bench set at an approximately 45-degree incline, lay facedown on the bench so your chin is above the top of the bench. With a dumbbell in each hand, keep your abs engaged so you don't arch your back as you lift your chest slightly off the bench. Row the dumbbells, focusing on initiating the movement with your shoulder blades moving toward each other. Keep the chest wide and focus on tipping the shoulder blades back as you row, not allowing the elbows to finish behind the body. Squeeze the lats to finish the exercise. TRY THIS: Wide-grip pull-up for five to six reps and chest-supported dumbbell row for eight to 12 reps. Complete the circuit three times.
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Chin-Up: Grab a chin-up bar so that your palms are facing you. Keep the abs engaged so that your low back does not arch. Initiate the movement by pulling your shoulder blades into your back pocket while simultaneously bending the elbow. Keep the elbow tight to the body to finish as you focus on bringing your chest to the bar. Your chest should stay wide as you finish and the shoulder blades should be kept from tipping forward as you squeeze the biceps to finish.
1.5 Dumbbell Hammer Curls: Hold a pair of dumbbells with a neutral grip by your sides (palms facing your body, abs engaged and shoulder blades back). Curl the weights to 90 degrees -- your forearms should be parallel to the floor. Slowly lower back to the starting position, then curl all the way up to your shoulders. That's one rep. Keep the elbows in tight to your body, don't arch your lower back and keep your shoulder blades from caving forward. Hold the top position for a quick two count before slowly lowering your arms. TRY THIS: Chin-up for five to six reps and 1.5 dumbbell curls for eight to 10 reps. Complete the circuit three times.
1.5狭窄俯卧撑:从一个俯卧撑的位置your hands about six to eight inches apart, engage your abs to keep your hips up and lower back from arching. Lower yourself to the floor as if you are pulling yourself down, making it so it would be your chest to hit the ground first, not your chin or hips. Press yourself back up halfway, stop and then lower yourself back down to the bottom of the rep. Push yourself all the way up to complete one full rep. Repeat for reps focusing on squeezing the triceps, especially at the top of the rep.
Dumbbell Skull Crusher: Lying on your back, press a pair of dumbbells toward the ceiling using a neutral grip (knuckles should be facing each other). Keeping the upper arms from moving so that your elbows stay directly above the shoulders, bend the elbows carefully lowering the dumbbells back, keeping them just to the outside of the forehead at the bottom of the range of motion. Extend the elbows so the arms come back to the straight position just over the shoulders. Keep the abs engaged throughout so the low back does not arch and the chest does not pop up. TRY THIS: 1.5 narrow push-ups for six to 10 reps and dumbbell skull crushers for eight to 15 reps. Complete the circuit three times.
Knowing which exercises are best for each body part -- and even more importantly, how to perform them -- is useful for continued progress. You can take the workouts and complete them as they are or mix them together to create a more complete body program. Feel like mixing them up? Try swapping out the exercises for the respective exercise on another workout, meaning the first exercise for one workout for the first of another, the second for the second. You can also do multiple pairings in one workout. For example: Deadlift + Push-Up With Pause + Wide-Grip Pull-Up + Forward Lunge. Have fun, work hard and, most importantly, work smart and be creative!
What other exercises do you do that weren't mentioned? Do you ever use these exercises as part of your workouts? Do you think you'll add any to your regular workout routine? Share your thoughts, questions and suggestions in the comments below!
