💪 奇健 QiFit

1324 个动作，
一套长期训练系统

AI 私教按你的历史排计划、盯进度、按进展持续调整；一周周练下去，把坚持变成数据。

开始我的训练浏览动作库

barbell bench press

barbell full squat

barbell deadlift

pull-up

dumbbell biceps curl

dumbbell lateral raise

1324

个动作

10

训练部位

28

器械类型

10

语言步骤讲解

全部胸部背部上臂前臂大腿小腿肩部腰腹有氧

全部器械自重哑铃杠铃绳索壶铃弹力带杠杆器械

共 1324 个动作，第 1 页

3/4 sit-up

腰腹 · 自重

45° side bend

腰腹 · 自重

air bike

腰腹 · 自重

alternate heel touchers

alternate heel touchers

腰腹 · 自重

alternate lateral pulldown

alternate lateral pulldown

背部 · 绳索

assisted chest dip (kneeling)

assisted chest dip (kneeling)

胸部 · 杠杆器械

assisted hanging knee raise with throw down

assisted hanging knee raise with throw down

腰腹 · assisted

assisted hanging knee raise

assisted hanging knee raise

腰腹 · assisted

assisted lying leg raise with lateral throw down

assisted lying leg raise with lateral throw down

腰腹 · assisted

assisted lying leg raise with throw down

assisted lying leg raise with throw down

腰腹 · assisted

assisted motion russian twist

assisted motion russian twist

腰腹 · medicine ball

assisted parallel close grip pull-up

assisted parallel close grip pull-up

背部 · 杠杆器械

assisted prone hamstring

assisted prone hamstring

大腿 · assisted

assisted pull-up

assisted pull-up

背部 · 杠杆器械

assisted standing triceps extension (with towel)

assisted standing triceps extension (with towel)

上臂 · assisted

assisted triceps dip (kneeling)

assisted triceps dip (kneeling)

上臂 · 杠杆器械

balance board

大腿 · 自重

barbell pullover to press

barbell pullover to press

背部 · 杠铃

barbell alternate biceps curl

barbell alternate biceps curl

上臂 · 杠铃

barbell bench front squat

barbell bench front squat

大腿 · 杠铃

barbell bench press

barbell bench press

胸部 · 杠铃

barbell bench squat

barbell bench squat

大腿 · 杠铃

barbell bent over row

barbell bent over row

背部 · 杠铃

barbell clean and press

barbell clean and press

大腿 · 杠铃