美語情景對話 第777期: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?

託德：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。現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：你應該進行腿部訓練，你要進行全身訓練，因爲如果你只鍛鍊身體的一部分，也會對身體的其他地方造成影響，所以鍛鍊要平衡。

Todd: OK, so I'm convinced. I'm gonna work on my legs. What's the most basic exercise I should do?

託德：好吧，你說服我了。我會做腿部訓練的。我應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 if you are sitting on a bench and come back up.

邁克：我想你應該先從蹲起開始訓練。你要用到深蹲架，把頭部後面的槓鈴放到肩膀上，然後下蹲，蹲到你好像坐在椅子上那樣，然後起立。

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?

託德：我經常看到人們在健身房做這種訓練。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以後，我建議你不要再用負重腰帶了，儘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?

託德：做蹲起的時候，我要蹲到什麼程度？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?

託德：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.

託德：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?

託德：好，這可以鍛鍊腿部肌肉？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鍊方法。

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

託德：好，那也能鍛鍊小腿和腿筋嗎？

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

邁克：不能鍛鍊小腿，但可以鍛鍊腿筋和臀部。

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

託德：好，那小腿要怎麼鍛鍊呢？

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，可以藉助深蹲架作提踵練習，和做蹲起一樣把槓鈴放到肩膀上，然後提起腳跟。

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

託德：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.

託德：三組。

Mike: The same as the other exercises.

邁克：和其他訓練一樣。

Todd: And about ten reps?

託德：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?

託德：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：你掌握動作要領以後，可以開始慢慢增加負重。

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

託德：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?

託德：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...

託德：我看到有人做腿筋練習時，會把腿彎曲，放到椅子上，然後拉伸……

Mike: From the machine?

邁克：用器械嗎？

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

託德：對，用器械。我也要那麼做嗎？

Mike: Yeah, that's a good one. 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.

託德：好。非常謝謝你，邁克。我要開始鍛鍊了。

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重點講解：
1. start off 開始；
例句：Let's start off with some gentle exercises.
我們先來做點強度小的練習。
2. make sure 一定要；設法保證；
例句：Make sure that nothing is left out of account.
一定要把一切情況都考慮到。
3. as if 好像；彷彿；
例句：He shook his head as if to say no.
他搖搖頭好象在說不。
4. work out 鍛鍊；健身；
例句：The basketball players are working out at the gym.
籃球運動員們正在體育館進行訓練。
5. in terms of 在…方面；從…角度看；根據…來說；
例句：They have tremendous pressure in terms of schooling and employment.
他們在學習和就業方面面臨了巨大的壓力。
6. the same as 與…相似；與…一樣；
例句：She felt just the same as he did.
她和他的感受相同。