實戰(zhàn)口語情景對話：Leg workout 腿部訓練

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：邁克，你分享了重量訓練的一些注意事項，我們之前聊了上半身訓練?，F(xiàn)在來說說下半身訓練和腿部訓練吧?我真的不想做腿部的重量訓練。我不做也可以嗎?

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.

邁克：你應(yīng)該進行腿部訓練，你要進行全身訓練，因為如果你只鍛煉身體的一部分，也會對身體的其他地方造成影響，所以鍛煉要平衡。

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，你說服我了。我會做腿部訓練的。我應(yīng)該做哪些最基本的訓練?

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 ifyou are sitting on a bench and come back up.

邁克：我想你應(yīng)該先從蹲起開始訓練。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。

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：我經(jīng)?？吹饺藗冊诮∩矸孔鲞@種訓練。他們都用負重腰帶。我也要用負重腰帶嗎?

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.

邁克：可以用，如果你剛開始訓練可以用負重腰帶，不過在掌握動作要領(lǐng)以后，我建議你不要再用負重腰帶了，盡量讓自己去保持正確的姿勢。

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：做蹲起的時候，我要蹲到什么程度?是幾乎要坐到地上那種程度嗎?

Mike: As is there was a bench underneath your.....

邁克：就像你下面有個椅子……

Todd: Bottom?

托德：臀部下面?

Mike: Bottom.

邁克：臀部下面。

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

托德：對，對，沒錯。基本上來說，就是腿和膝蓋要成90度。

Mike: Yeah.

邁克：對。

Todd: OK, so that's... that will work out all my legs? That's all I have to do is squats?

托德：好，這可以鍛煉腿部肌肉?只要做蹲起就可以了?

Mike: Yeah, that's probably the best one you can do.

邁克：對，這是你可以做的最好的鍛煉方法。

Todd: OK, and that is for my calves and my hamstrings too?

托德：好，那也能鍛煉小腿和腿筋嗎?

Mike: Not your calves but for your hamstrings and your bottom.

邁克：不能鍛煉小腿，但可以鍛煉腿筋和臀部。

Todd: OK. So what should I do for my calves?

托德：好，那小腿要怎么鍛煉呢?

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.

邁克：可以做提踵練習，可以借助深蹲架作提踵練習，和做蹲起一樣把杠鈴放到肩膀上，然后提起腳跟。

Todd: OK, so in terms of how... of sets, like how many sets should I do of the squats?

托德：好，那要做幾組蹲起訓練?

Mike: I think you should start off with three sets.

邁克：我想可以從三組開始。

Todd: Three sets.

托德：三組。

Mike: The same as the other exercises.

邁克：和其他訓練一樣。

Todd: And about ten reps?

托德：也是每組10次?

Mike: And about ten reps, yes.

邁克：對，每組10次。

Todd: So do I always keep the weight constant? I don't have the weight go up or down?

托德：那是一直保持同樣的負重嗎?不用增加或減少重量?

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.

邁克：你掌握動作要領(lǐng)以后，可以開始慢慢增加負重。

Todd: OK, but I mean, each set should always be the same weight.

托德：好，我是問，每組練習的負重一樣嗎?

Mike: Yeah, when you're starting off.

邁克：對，剛開始的時候是一樣的。

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

托德：好。提踵練習也是做三組?

Mike: Yep, just do three sets.

邁克：對，做三組就可以。

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：我看到有人做腿筋練習時，會把腿彎曲，放到椅子上，然后拉伸……

Mike: From the machine?

邁克：用器械嗎?

Todd: Yeah, from the machine. Should I do that?

托德：對，用器械。我也要那么做嗎?

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

邁克：對，那個方法不錯。這樣可以對其他器械訓練進行補充。

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

托德：好。非常謝謝你，邁克。我要開始鍛煉了。