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BBC: 自立健身小贴士

zlxxm 于2019-11-29发布 l 已有人浏览
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假设你也想设计一套合适本身的锤炼筹划,那么应当如何着手预备呢?假设你完全摸不着眉目,那就让本集的《随身英语》来教给你几个自立健身的小贴士吧。
    小E英语迎接您,请点击播放按钮开端播放……

Do it yourself exercise

自立健身小贴士

It's very common these days for people to have a gym regime. Whatever the drive behind it, whether health-related, performance-related or just plain vainglory, it is not uncommon for people to take some sort of regular exercise each week.

如古人们常常去健身房锤炼。不管其眼前的驱动力是甚么,不管是与安康有关、与表示有关,照样纯粹的虚荣,人们每周都邑停止某种有规律的锤炼。

But if you've never done it before, what's the best way to go about it? Well, many people make use of a PT - that's a personal trainer. This might be because they're wet behind the ears or maybe they just don't want the aggro of designing their own workout plan. A PT will create a bespoke plan for you based on your aims. They will tailor it to your current abilities and, better still, they will teach you how to move in a way that won't incapacitate you.

然则假设你是个健身小白,最好的开端办法是甚么呢?嗯,很多人都选择私家健身锻练。这能够是由于他们缺乏经历,或许他们只是不想为制订锤炼筹划而懊末路。PT会根据你的目标为你定制健身筹划。他们会根据你今朝的才能停止调剂,更大年夜的好处是,你不会是以受伤。

However, the trade-off with a PT is the price. Each hourly session can be steep considering the double whammy of having to pay both the PT and membership of the gym, too. If you are at all strapped for cash then regular sessions might be out of your budget.

然则选择私教就得付钱。推敲到要同时付出健身俱乐部的健身费和会员费,每小时的健身时间能够会加长。假设你手头很紧,那么惯例课程能够会超出你的预算。

So what's left? Well, if you have the grit for it, you can make your own regime. It's relatively easy to do if you have the know-how. But before you do, here are some basic pointers.

那还有甚么其他办法?好吧,假设你有勇气,你可以本身制订筹划。假设你有相干知识,这相对轻易做到。但在此之前,须要懂得这些根本的指南。

First, keep your fitness goal in mind. Are you looking to slim down, bulk up, get shredded or increase your abilities? Whatever it is, make sure the things you choose to do are in pursuit of that goal. Next, do your research. These days, social media is chock-full of fitness videos and advice. Watch as many of these as possible, but make sure to be a little critical of them - everyone has a different physique and what works for one may not work for another. Finally, keep your feet on the ground. Be patient with yourself and set realistic goals - it takes at least three months to see any realistic body changes. And don't be overzealous - never work in pain - a good workout is difficult and challenging, but never painful. Pain means you are damaging yourself.

起首,切记你的健身目标。你是想减肥、增肌、塑形照样加强体力?不论是甚么,确保过程是为了完成这个目标。接上去,做点查询拜访。如今,社交媒体上充斥着很多健身视频和建议。尽能够多地不雅看这些视频,但要带着批驳性的眼光。每小我的体型都不一样,合适一小我的不用定合适另外一小我。最后,踏扎实实。对本身要有耐烦,设定实际的目标——至少要花三个月的时间才能看就任何可见的身材变更。永久不要感到过程苦楚。好的锤炼是艰苦而有挑衅性的,但绝不是苦楚的。苦楚悲伤意味着你在伤害本身。

If nothing else, focus on calisthenics - these are the basic body movements which everyone can do anywhere, even at home. They include squats, push-ups, pull-ups and crunches, among other things. Do as many of one exercise as you can without stopping, and then try and repeat that number twice more - make sure you sweat, and don't forget to rest for a minute in between!

假设照样不可,那就存眷健美操——这是每小我都可以在任何处所做的根本的身材活动,乃至在家里。个中包含蹲、俯卧撑、引体向上和仰卧起坐等。尽能够多地持续做一项活动,然后再试着反复两次——确保处于出汗状况,并且不要忘记锤炼间隙歇息一分钟!

 

词汇表

gym regime

健身筹划、健身办法

vainglory

虚荣心

wet behind the ears

无所适从的、毫无经历的

aggro

费事

bespoke

量身定制的

incapacitate

令人没法做…

trade-off

让步、让步

steep

价格极高的(白话)

double whammy

落井下石,两重攻击

strapped for cash

手头紧

know-how

专业知识

slim down

变得细长、瘦上去

bulk up

变得更壮

shredded

肌肉线条清楚的(白话)

physique

体格

keep your feet on the ground

踏扎实实

overzealous

过度热中的

calisthenics

健美操

squat

蹲起活动

push-up

俯卧撑

pull-up

引体向上

crunch

仰卧起坐

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