Embarking on a fitness journey is an exciting endeavor, and one of the first steps to mastering it is to familiarize yourself with the English names for various exercises. Not only does this help in communicating with fitness professionals and peers, but it also enhances your understanding and engagement with fitness content, whether it’s from workout videos, online articles, or fitness apps. In this article, we will explore the English names for 20 popular exercises, providing you with a comprehensive guide to help transform your fitness journey.
1. Squats
Description: Squats are a fundamental lower body exercise that primarily targets the quadriceps, glutes, and hamstrings.
English Name: Squat
How to Perform: Stand with your feet shoulder-width apart, lower your body by bending your knees and hips, keeping your back straight and your weight on your heels. Return to the starting position.
2. Deadlifts
Description: Deadlifts are a compound exercise that targets multiple muscle groups, including the lower back, glutes, hamstrings, and quads.
English Name: Deadlift
How to Perform: Start with the barbell on the floor. Hinge at the hips and knees to pick up the weight, keeping your back straight. Stand up, extend your hips, and squeeze your glutes at the top.
3. Push-Ups
Description: Push-ups are a bodyweight exercise that primarily targets the chest, shoulders, and triceps.
English Name: Push-up
How to Perform: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your elbows are at a 90-degree angle, then push back up to the starting position.
4. Burpees
Description: Burpees are a high-intensity exercise that combines a squat, push-up, and jump, making it a full-body workout.
English Name: Burpee
How to Perform: Start in a standing position, drop into a squat, kick your feet back into a plank position, perform a push-up, jump back into a squat, and then leap up as high as possible.
5. Lunges
Description: Lunges are a single-leg exercise that targets the glutes, quads, and hamstrings.
English Name: Lunge
How to Perform: Stand with your feet hip-width apart. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other leg.
6. Planks
Description: Planks are a core-strengthening exercise that involves holding the body in a straight line from head to heels.
English Name: Plank
How to Perform: Start in a push-up position, but instead of having your palms on the ground, rest your forearms on the ground. Keep your body in a straight line and hold this position for as long as possible.
7. Bench Press
Description: The bench press is a compound exercise that primarily targets the chest, shoulders, and triceps.
English Name: Bench Press
How to Perform: Lie back on a flat bench with a barbell above your chest. Lower the bar to your chest, then push it back up to the starting position.
8. Shoulder Press
Description: The shoulder press is a compound exercise that primarily targets the shoulders, triceps, and upper back.
English Name: Shoulder Press
How to Perform: Sit or stand with a dumbbell in each hand at shoulder level. Press the dumbbells straight up above your head, then lower them back down to the starting position.
9. Bent-over Rows
Description: Bent-over rows are a compound exercise that targets the upper back, biceps, and lower back.
English Name: Bent-over Row
How to Perform: Bend at the waist and grasp a barbell with an overhand grip. Keep your back straight and pull the barbell up to your chest, then lower it back down.
10. Pull-Ups
Description: Pull-ups are a bodyweight exercise that primarily targets the back, biceps, and forearms.
English Name: Pull-up
How to Perform: Hang from a bar with an overhand grip. Pull your body up until your chin is above the bar, then lower yourself back down.
11. Dumbbell Flyes
Description: Dumbbell flyes are a chest-strengthening exercise that involves moving your arms out to the sides.
English Name: Dumbbell Flyes
How to Perform: Lie on a flat bench with a dumbbell in each hand. Extend your arms straight out to the sides, keeping your elbows slightly bent, then lower the dumbbells back to the starting position.
12. Mountain Climbers
Description: Mountain climbers are a high-intensity cardio exercise that targets the core, shoulders, and glutes.
English Name: Mountain Climbers
How to Perform: Start in a plank position. Bring one knee into your chest, then switch legs quickly, running your knees in and out while keeping your hips down.
13. Step-Ups
Description: Step-ups are a lower body exercise that targets the glutes, hamstrings, and quads.
English Name: Step-up
How to Perform: Place a bench or step in front of you. Step up with one foot, then step down with the other foot, and repeat on the opposite side.
14. Bent-over Dumbbell Laterals
Description: Bent-over dumbbell laterals are an exercise that targets the muscles of the upper back and shoulders.
English Name: Bent-over Dumbbell Laterals
How to Perform: Bend at the waist and hold a dumbbell in each hand at arm’s length. Lower your arms out to the sides until they are parallel to the ground, then raise them back up.
15. Bicep Curls
Description: Bicep curls are a compound exercise that primarily targets the biceps.
English Name: Bicep Curls
How to Perform: Stand with a dumbbell in each hand by your sides. Bend your elbows to lift the dumbbells up to shoulder level, then lower them back down.
16. Tricep Dips
Description: Tricep dips are a bodyweight exercise that primarily targets the triceps.
English Name: Tricep Dips
How to Perform: Sit on the edge of a bench or step, then place your hands on the bench behind you. Bend your elbows to lower your body down, then push back up to the starting position.
17. Russian Twists
Description: Russian twists are a core-strengthening exercise that involves rotating your torso from side to side.
English Name: Russian Twists
How to Perform: Sit on the ground with your knees bent and feet flat. Lean back slightly and hold your hands together in front of you. Rotate your torso to touch the ground beside you, alternating sides.
18. Cable Rows
Description: Cable rows are a compound exercise that targets the back, biceps, and forearms.
English Name: Cable Rows
How to Perform: Attach a rope attachment to a low pulley. Stand facing the cable machine, bend your knees slightly, and hinge at the hips. Pull the rope down to your abdomen, keeping your back straight, then return to the starting position.
19. Plank Jacks
Description: Plank jacks are a full-body exercise that combines the plank and jumping jacks.
English Name: Plank Jacks
How to Perform: Start in a plank position. Jump your feet out to the sides, then back together, while maintaining the plank position.
20. High Knees
Description: High knees are a cardio exercise that targets the quads, hamstrings, and calves.
English Name: High Knees
How to Perform: Jog in place, bringing your knees up to your chest as high as you can.
By mastering the English names for these popular exercises, you will be well-equipped to embark on a successful fitness journey. Remember, consistency, proper form, and a well-rounded exercise routine are key to achieving your fitness goals.