評論
打印
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。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。
譯文屬可可原創，僅供學習交流使用，未經許可請勿轉載
