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(单词翻译:双击或拖选)
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?
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 affects the other parts of your body as well, so you need to be balanced.
Todd: OK, so I'm convinced. I'm gonna work on my legs. What's the most basic exercise I should do?
Mike: I think you should start off squatting2. That's where you put the... make sure you have a squat1 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.
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?
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 posture3 yourself.
Todd: Now, when you do the squat, like how low should I go? Should I go until I'm almost sitting on the floor?
Mike: As if there was a bench underneath4 your.....
Todd: Bottom?
Mike: Bottom.
Todd: Right. Yeah, right. So basically, your legs and your knees should be about 90 degrees.
Mike: Yeah.
Todd: OK, so that's... that will work out all my legs? That's all I have to do is squats5?
Mike: Yeah, that's probably the best one you can do.
Todd: OK, and that is for my calves6 and my hamstrings too?
Mike: Not your calves but for your hamstrings and your bottom.
Todd: OK. So what should I do for my calves?
Mike: You can do calf7 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.
Todd: OK, so in terms of how... of sets, like how many sets should I do of the squats?
Mike: I think you should start of with three sets.
Todd: Three sets.
Mike: The same as the other exercises.
Todd: And about ten reps?
Mike: And about ten reps, yes.
Todd: So do I always keep the weight constant? I don't have the weight go up or down?
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.
Todd: OK, but I mean, each set should be the same weight.
Mike: Yeah, when you're starting off.
Todd: OK, yeah. And also just for the calves, just do three sets?
Mike: Yep, just do three sets?
Todd: Now sometimes I see people doing hamstring stuff, like they're curling their legs. They lie on a bench and they pull the weight up.
Mike: From the machine?
Todd: Yeah, from the machine. Should I do that?
Mike: Yeah, that's a good one. You can supplement your workout with those types of machine workouts.
Mike: Well, thanks a lot, Mike. I'm gonna get started.
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1
squat
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v.蹲坐,蹲下;n.蹲下;adj.矮胖的,粗矮的 | |
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2
squatting
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v.像动物一样蹲下( squat的现在分词 );非法擅自占用(土地或房屋);为获得其所有权;而占用某片公共用地。 | |
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3
posture
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n.姿势,姿态,心态,态度;v.作出某种姿势 | |
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4
underneath
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adj.在...下面,在...底下;adv.在下面 | |
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5
squats
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n.蹲坐,蹲姿( squat的名词复数 );被擅自占用的建筑物v.像动物一样蹲下( squat的第三人称单数 );非法擅自占用(土地或房屋);为获得其所有权;而占用某片公共用地。 | |
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6
calves
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n.(calf的复数)笨拙的男子,腓;腿肚子( calf的名词复数 );牛犊;腓;小腿肚v.生小牛( calve的第三人称单数 );(冰川)崩解;生(小牛等),产(犊);使(冰川)崩解 | |
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7
calf
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n.小牛,犊,幼仔,小牛皮 | |
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