如何訓(xùn)練下半身和腿部

今天的這段對話，在討論下半身訓(xùn)練，
 
很多人為了健康選擇鍛煉身體，那么，如何訓(xùn)練下半身和腿部
 
來聽今天的講解:
 
A: 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?
 
邁克，你分享了重量訓(xùn)練的一些注意事項(xiàng)，我們之前聊了上半身訓(xùn)練?，F(xiàn)在來說說下半身訓(xùn)練和腿部訓(xùn)練吧？我真的不想做腿部的重量訓(xùn)練。我不做也可以嗎？
 
B: 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.
 
你應(yīng)該進(jìn)行腿部訓(xùn)練，你要進(jìn)行全身訓(xùn)練，因?yàn)槿绻阒诲憻捝眢w的一部分，也會(huì)對身體的其他地方造成影響，所以鍛煉要平衡。
 
A: OK, so I'm convinced. I'm gonna work on my legs. What's the most basic exercise I should do?
 
好吧，你說服我了。我會(huì)做腿部訓(xùn)練的。我應(yīng)該做哪些最基本的訓(xùn)練？
 
B: 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.
 
我想你應(yīng)該先從蹲起開始訓(xùn)練。你要用到深蹲架，把頭部后面的杠鈴放到肩膀上，然后下蹲，蹲到你好像坐在椅子上那樣，然后起立。
 
A: 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?
 
我經(jīng)?？吹饺藗冊诮∩矸孔鲞@種訓(xùn)練。他們都用負(fù)重腰帶。我也要用負(fù)重腰帶嗎？
 
B: 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.
 
可以用，如果你剛開始訓(xùn)練可以用負(fù)重腰帶，不過在掌握動(dòng)作要領(lǐng)以后，我建議你不要再用負(fù)重腰帶了，盡量讓自己去保持正確的姿勢。
 
A: Now, when you do the squat, like how low should I go. Should I go until I'm almost sitting on the floor?
 
做蹲起的時(shí)候，我要蹲到什么程度？是幾乎要坐到地上那種程度嗎？
 
B: As is there was a bench underneath your.....
 
就像你下面有個(gè)椅子……
 
A: Bottom?
 
臀部下面？
 
B: Bottom.
 
臀部下面。
 
A: Right. Yeah, right. So basically, your legs and your knees should be about 90 degrees.
 
對，對，沒錯(cuò)?；旧蟻碚f，就是腿和膝蓋要成90度。
 
B: Yeah.
 
對。
 
A: OK, so that's... that will work out all my legs? That's all I have to do is squats?
 
好，這可以鍛煉腿部肌肉？只要做蹲起就可以了？
 
B: Yeah, that's probably the best one you can do.
 
對，這是你可以做的最好的鍛煉方法。
 
A: OK, and that is for my calves and my hamstrings too?
 
好，那也能鍛煉小腿和腿筋嗎？
 
B: Not your calves but for your hamstrings and your bottom.
 
不能鍛煉小腿，但可以鍛煉腿筋和臀部。
 
A: OK. So what should I do for my calves?
 
好，那小腿要怎么鍛煉呢？
 
B: 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.
 
可以做提踵練習(xí)，可以借助深蹲架作提踵練習(xí)，和做蹲起一樣把杠鈴放到肩膀上，然后提起腳跟。
 
A: OK, so in terms of how... of sets, like how many sets should I do of the squats?
 
好，那要做幾組蹲起訓(xùn)練？
 
B: I think you should start off with three sets.
 
我想可以從三組開始。
 
A: Three sets.
 
三組。
 
B: The same as the other exercises.
 
和其他訓(xùn)練一樣。
 
A: And about ten reps?
 
也是每組10次？
 
B: And about ten reps, yes.
 
對，每組10次。
 
A: So do I always keep the weight constant? I don't have the weight go up or down?
 
那是一直保持同樣的負(fù)重嗎？不用增加或減少重量？
 
B: 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.
 
你掌握動(dòng)作要領(lǐng)以后，可以開始慢慢增加負(fù)重。
 
A: OK, but I mean, each set should always be the same weight.
 
好，我是問，每組練習(xí)的負(fù)重一樣嗎？
 
B: Yeah, when you're starting off.
 
對，剛開始的時(shí)候是一樣的。
 
A: OK, yeah. And also just for the calves, just do three sets?
 
好。提踵練習(xí)也是做三組？
 
B: Yep, just do three sets.
 
對，做三組就可以。
 
A: Sometimes I see people doing hamstring, stuff like curling your legs and land on a bench, and they pull the way out...
 
我看到有人做腿筋練習(xí)時(shí)，會(huì)把腿彎曲，放到椅子上，然后拉伸……
 
B: From the machine?
 
用器械嗎？
 
A: Yeah, from the machine. Should I do that?
 
對，用器械。我也要那么做嗎？
 
B: Yeah, that's a good one. That...that...you can supplement your workout from those machine workouts.
 
對，那個(gè)方法不錯(cuò)。這樣可以對其他器械訓(xùn)練進(jìn)行補(bǔ)充。
 
A: Alright. Well, thanks a lot, Mike. I'm gonna get started.
 
好。非常謝謝你，邁克。我要開始鍛煉了。