美语情景对话 第777期:Leg workout 腿部训练
日期:2016-03-22 15:23

(单词翻译:单击)

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情景对话

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Todd: Mike, you're giving tips about weight training and we've talked about upper body. Now what about lower body and legs? I actually don't want to lift weights with my legs. I just... It is OK if I just skip it?
托德:迈克,你分享了重量训练的一些注意事项,我们之前聊了上半身训练waX)wnB8xBT。现在来说说下半身训练和腿部训练吧?我真的不想做腿部的重量训练3x)de=zL)Re[_。我不做也可以吗?
Mike: Well, you should do your legs because you should get a full body workout because if you just do one part of your body it affect the other parts of your body as well, so you need to be balanced.
迈克:你应该进行腿部训练,你要进行全身训练,因为如果你只锻炼身体的一部分,也会对身体的其他地方造成影响,所以锻炼要平衡x67.tMnBGp
Todd: OK, so I'm convinced. I'm gonna work on my legs. What's the most basic exercise I should do?
托德:好吧,你说服我了h6y*%%+qjLh5S(。我会做腿部训练的dSyT,zRXkkOMEPg!g。我应该做哪些最基本的训练?
Mike: I think you should start off squatting. That's where you put... make sure you have a squat rack, and you put the bar behind your head on your shoulders and you just squat as if you are sitting on a bench and come back up.
迈克:我想你应该先从蹲起开始训练Ogo1SQLwYUu7kWkGr。你要用到深蹲架,把头部后面的杠铃放到肩膀上,然后下蹲,蹲到你好像坐在椅子上那样,然后起立bJLUv|IDr4^q1OQ1o~
Todd: Now often I see guys in the gym that do that. They have the big weight belt. Do I need to get a weight belt?
托德:我经常看到人们在健身房做这种训练wlX6R8C.Yil71。他们都用负重腰带FaxwN-aD)a2。我也要用负重腰带吗?
Mike: It would be good, that if you're just starting off to use the weight belt but once you get the motion I would advise you to to not use the weight belt so that it forces you to keep good posture yourself.
迈克:可以用,如果你刚开始训练可以用负重腰带,不过在掌握动作要领以后,我建议你不要再用负重腰带了,尽量让自己去保持正确的姿势f*=YKMbZqBZO+b^4h+Z
Todd: Now, when you do the squat, like how low should I go. Should I go until I'm almost sitting on the floor?
托德:做蹲起的时候,我要蹲到什么程度?是几乎要坐到地上那种程度吗?
Mike: As is there was a bench underneath your.....
迈克:就像你下面有个椅子……
Todd: Bottom?
托德:臀部下面?
Mike: Bottom.
迈克:臀部下面e]t0|Z]38E
Todd: Right. Yeah, right. So basically, your legs and your knees should be about 90 degrees.
托德:对,对,没错J*aS;W((qO+9~my0M|q+。基本上来说,就是腿和膝盖要成90度j04m59VEy|r6sE
Mike: Yeah.
迈克:VjgLdoSyWce~T
Todd: OK, so that's... that will work out all my legs? That's all I have to do is squats?
托德:好,这可以锻炼腿部肌肉?只要做蹲起就可以了?
Mike: Yeah, that's probably the best one you can do.
迈克:对,这是你可以做的最好的锻炼方法[=kbV.Gjl1@vhk
Todd: OK, and that is for my calves and my hamstrings too?
托德:好,那也能锻炼小腿和腿筋吗?
Mike: Not your calves but for your hamstrings and your bottom.
迈克:不能锻炼小腿,但可以锻炼腿筋和臀部VaR71tsup2
Todd: OK. So what should I do for my calves?
托德:好,那小腿要怎么锻炼呢?
Mike: You can do calf raises, which is... you can do it on a squat rack, and you just hold the bar in the same position as you would a squat and just raise your legs up on your toes.
迈克:可以做提踵练习,可以借助深蹲架作提踵练习,和做蹲起一样把杠铃放到肩膀上,然后提起脚跟9|z=;Ut%@9i@w9Q@imM
Todd: OK, so in terms of how... of sets, like how many sets should I do of the squats?
托德:好,那要做几组蹲起训练?
Mike: I think you should start off with three sets.
迈克:我想可以从三组开始kit)ROXj|-Fn=][[8mT1
Todd: Three sets.
托德:三组c[2sI&IGfaOaEVZtCs
Mike: The same as the other exercises.
迈克:和其他训练一样%T!*S-(%I)]KC6
Todd: And about ten reps?
托德:也是每组10次?
Mike: And about ten reps, yes.
迈克:对,每组10次pYXKp#,CKfu#KJ~_
Todd: So do I always keep the weight constant? I don't have the weight go up or down?
托德:那是一直保持同样的负重吗?不用增加或减少重量?
Mike: Well, once you get used to the motion and the position that you're in, then you can start increasing the weights as you go.
迈克:你掌握动作要领以后,可以开始慢慢增加负重ZsPx8^r3YFk5ry@r&9YT
Todd: OK, but I mean, each set should always be the same weight.
托德:好,我是问,每组练习的负重一样吗?
Mike: Yeah, when you're starting off.
迈克:对,刚开始的时候是一样的n-5@2Bf2B!5E55nB
Todd: OK, yeah. And also just for the calves, just do three sets?
托德:;^.BaLuKY!^。提踵练习也是做三组?
Mike: Yep, just do three sets.
迈克:对,做三组就可以vX]IEzf*P=]o;=
Todd: Sometimes I see people doing hamstring, stuff like curling your legs and land on a bench, and they pull the way out...
托德:我看到有人做腿筋练习时,会把腿弯曲,放到椅子上,然后拉伸……
Mike: From the machine?
迈克:用器械吗?
Todd: Yeah, from the machine. Should I do that?
托德:对,用器械eeuz75JIo6Y-Smt~U。我也要那么做吗?
Mike: Yeah, that's a good one. That...that...you can supplement your workout from those machine workouts.
迈克:对,那个方法不错0.|#5NMAY!#c*%sn44。这样可以对其他器械训练进行补充KMF(~W%N[*Rfa.SF0n8
Todd: Alright. Well, thanks a lot, Mike. I'm gonna get started.
托德:e.PnR5sG#jZp。非常谢谢你,迈克q=p7ef8W3tG。我要开始锻炼了56|vKR1lT(&

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重点讲解

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重点讲解:
1. start off 开始;
例句:Let's start off with some gentle exercises.
我们先来做点强度小的练习*P_qxy8;g#32tQN
2. make sure 一定要;设法保证;
例句:Make sure that nothing is left out of account.
一定要把一切情况都考虑到VWHpI~[iseHnkjqg
3. as if 好像;仿佛;
例句:He shook his head as if to say no.
他摇摇头好象在说不_1OLqS4U]XZ2fy;Y
4. work out 锻炼;健身;
例句:The basketball players are working out at the gym.
篮球运动员们正在体育馆进行训练sNgYM[9DM.Y,xf
5. in terms of 在…方面;从…角度看;根据…来说;
例句:They have tremendous pressure in terms of schooling and employment.
他们在学习和就业方面面临了巨大的压力rNMjbi=m3vMyiJ;.
6. the same as 与…相似;与…一样;
例句:She felt just the same as he did.
她和他的感受相同y|qtgmsnrm

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重点单词
  • posturen. 姿势,态度,情形 vt. 作 ... 姿势 vi.
  • squatn. 蹲 adj. 蹲著的,矮胖胖的 v. 蹲下,坐
  • benchn. 长凳,工作台,法官席 vt. 坐(在长凳上)
  • pressuren. 压力,压强,压迫 v. 施压
  • supplementn. 补充物,增刊 vt. 补充,增补
  • convincedadj. 信服的
  • gentleadj. 温和的,轻柔的,文雅的,温顺的,出身名门的
  • constantadj. 经常的,不变的 n. 常数,恒量
  • skipv. 跳过,略过,遗漏 n. 跳跃,跳读 n. (
  • affectvt. 影响,作用,感动