第110单元：来划船吧

　　The motion of rowing strengthens the arms,chest and back while providing a super aerobic workout.

　　划船运动在提供绝佳有氧运动的同时，也加强了手臂、胸部和背部力量。

　　Before you run out and buy a boat,be advised that rowing machines are standard equipment in many health clubs,and home versions are available,too.

　　在你跑去买一条船回来之前，请先了解划船器是许多健身中心的标准设备，另外也买得到家庭式的划船器。

　　As with any intense exercise,start your rowing program slowly.

　　如同做任何一种激烈运动一样，要慢慢地开始你的划船计划。

　　Aim for a dozen strokes a minute for about five minutes.

　　先设定每分钟划十二下，连续做约五分钟。

　　The next week.increase these figures by 10 percent-about 14 strokes per minute for about five-and-a-half minutes.

　　下一个礼拜，把划的次数增加百分之十，大约每分钟划十四下，持续约五分半钟。

　　Your ultimate goal should be about two dozen strokes a minute for about 20 minutes.

　　你的最终目标应是划约二十分钟，每分钟划二十四下。

　　Remember:Warm up and cool down slowly for about five minutes.

　　记住:运动前的暖身运动及运动后的缓和运动要各做约五分钟。