美语情景对话 第777期:Leg workout 腿部训练

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。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。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。

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。我会做腿部训练的。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。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。

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。他们都用负重腰带。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。

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。

Todd: Right. Yeah, right. So basically, your legs and your knees should be about 90 degrees.

托德：对，对，没错。基本上来说，就是腿和膝盖要成90度。

Mike: Yeah.

迈克：对。

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。

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。

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。

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。

Todd: Three sets.

托德：三组。

Mike: The same as the other exercises.

迈克：和其他训练一样。

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。

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。

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。

Todd: OK, yeah. And also just for the calves, just do three sets?

托德：好。提踵练习也是做三组？

Mike: Yep, just do three sets.

迈克：对，做三组就可以。

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。我也要那么做吗？

Mike: Yeah, that's a good one. can supplement your workout from those machine workouts.

迈克：对，那个方法不错。这样可以对其他器械训练进行补充。

Todd: Alright. Well, thanks a lot, Mike. I'm gonna get started.

托德：好。非常谢谢你，迈克。我要开始锻炼了。

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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。
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。
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。
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。
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。
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。