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BBC随身英语:自主健身小贴士

lzy 于2017-10-10发布 l 已有人浏览
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BBC随身英语:自主健身小贴士
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 Do it yourself exercise

 自主健身小贴士

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.

现在,人们都在制定健身计划。无论出于何种目:考虑到健康、表现,或仅仅是虚荣心在作祟,很少人能做到每周定期锻炼。

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.

如果你从来没有做过健身计划,你应该如何着手呢?很多人会请PT——私人教练来帮忙。那些毫无经验或者懒得自己制定健身计划的人们可以请个私人教练。私人教练能根据你的目标为你量身定制一套健身计划。他们会根据你现阶段的能力来调整计划,更好的是,他们还会教你如何在自己的能力范围之内进行下一步。

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.

然而,请私人教练这种方式很费钱。每小时锻炼的费用是极高的,因为你不仅要给私人教练付薪酬还要给健身房付会费。如果你手头紧,那么定期锻炼可能会超出你的预算。

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.

那怎么办?如果你下决心要锻炼身体,你可以自己制定计划。如果你懂相关的专业知识,那会比较简单。但是在制定计划之前,先来看看下面这几条基本建议。

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.

首先,将你的健身计划铭记于心。你想变得更苗条、更健壮、更有肌肉感还是想提升自己的能力?无论你是出于何种目的,一定要确保你所做的事情是在追寻这一目标。其次,做调查。近来,社会媒体上,到处都是健身视频和建议。尽量多看看,但是一定要提出质疑——每个人的体格不同,对一个人有用的方式可能对另一个人无用。最后,一定要脚踏实地。要对自己有耐心、设定比较务实的目标——至少需要锻炼三个月,身体才会发生实质性改变。不要过度,永远不要痛苦着去锻炼,好的锻炼方式会比较难,也具有挑战性,但不会让人觉得很痛苦。痛苦说明你在伤害自己。

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!

如果你什么都不懂,那就专心做健美操——基本的肢体动作,在家里或者任何其他地方都可以做。健美操包括蹲起、俯卧撑,引体向上和仰卧起坐等。同一种运动要尽量多做,不要间断,然后再试着多来两遍--一定要出汗,运动过程中记得休息一会儿。

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