So you've decided to make your first steps on the way to a healthier, fitter body.
现在你已经决定迈出锻炼一副更健康、更健壮的身体的第一步。
You've geared up, bought yourself a gym membership, watched some YouTube tutorials on basic exercises, and gone for it.
你做好了准备,给自己买了一个健身房会员,在YouTube上看了一些基础锻炼的教程,然后就开始健身了。
But after a few weeks, there's still so little progress!
但几个星期过去了,身体状况并没有得到多少提升!
What's up with that?
这是怎么回事?
Check if you're doing everything right — just a couple of little tweaks can make all the difference!
检查一下你是否每个步骤都做对了,只是一些小差别就会让效果大不同!
Your warmup isn't enough. Warmup is a big deal: all this stretching and running in place isn't just for fun.
一、热身不充分。热身是一件大事:所有的伸展和原地跑步动作并不是为了好玩。
It gets your muscles and tendons ready for workout, making them more elastic and less prone to micro-injuries.
热身会让肌肉和肌腱做好锻炼的准备,使它们更灵活,更不容易受到轻微损伤。
Also, your heart rate goes a bit up, making your blood pump faster and boosting your further performance.
同时,你的心率会上升,这样会加快血液流速,并进一步提高运动表现。
If you don't pay attention to warming up, you're likely to get sore the next day and unable to continue training at all.
如果你不注意热身,第二天可能会感到肌肉酸痛,无法继续锻炼。
But even if you do it correctly, chances are that you're not spending enough time on it.
但即使你做对了热身动作,还有可能没做到位。
A minute of brisk walking with your arms flailing isn't gonna get you set up for an hour of exercise.
挥动手臂快走一分钟不能支撑你锻炼一小时。
Stretch all your limbs in all possible directions, walk or run in place for a jiffy, and, yes, flail those arms and legs.
尽可能向外伸展四肢,原地走或跑一会儿,还有挥动手臂和腿。
There's no set time for that — you'll know you're good to go when you've broken some sweat.
并没有固定的热身时间——等身体出汗了,你就知道准备好了。
You're doing either cardio or weights, not both. Suppose your goal is to shed some extra pounds.
二、有氧运动和举重二选一。假设你的目标是减掉多余的体重。
Who needs lugging weights for that, right?
没人会选择举重,对吧?
A healthy scheduled diet and some cardio every day — that's the way to go!
制定健康饮食,每天做一些有氧运动——认为这才是减肥的正确方法。
Nah, forget it.
错啦。
Jogging, cycling, or rowing are all good at burning calories, but they don't build muscle.
慢跑、骑自行车或划船都能燃烧卡路里,但锻炼不出肌肉。
And muscle is exactly the thing that helps you lose weight even when you're resting!
即使你在休息,肌肉也能帮助你减肥!
Keeping your muscle tissue in shape requires lots of energy and nutrients, and your body takes them eagerly when you train your strength.
保持肌肉形态需要大量能量和营养,当你做力量训练时,你的身体也迫切需要这些。
By the way, the older you are, the more strength exercises you actually need to keep up.
顺便一提,你年纪越大,就越需要进行更多力量训练来保持身材。
Same goes for muscle building.
增强肌肉也是。
If you only heft weights in the gym because you want that ripped look, sadly, you won't get there anytime soon.
如果你在健身房举重只是因为想拥有健美的身材,那么很遗憾,你并不能很快实现愿望。
To get those carved and bulging muscles, you'll need to get rid of excess fat, and that's cardio for you.
为了获得那些雕刻般凸起的肌肉,你需要减掉多余的脂肪,这就需要有氧运动。
Also, cardio helps to be more productive with weights by training your endurance.
同时,有氧运动可以通过训练你的耐力来提高减肥的效率。
You hurry. I get it, you want to get in a perfect shape ASAP. But going for weights larger than you or exhausting yourself on treadmill from the get-go isn't going to help.
三、操之过急。我知道你想尽快拥有一个完美的身材。但是,选择过猛的锻炼,或者一开始就在跑步机上跑得筋疲力尽,都不会有帮助。
On the contrary, since your body isn't ready for such ordeals yet, the only thing you'll get is excruciating pain and fatigue the very next day.
相反,因为你的身体还没有准备好接受这样的考验,你唯一会得到的就是第二天的极度疼痛和疲劳。
So take it easy and go slow, let your body adjust to the new schedule.
所以请放轻松,慢慢来,让你的身体逐渐适应新的锻炼计划。
If you've never done any serious exercise before, start with light weights and just several minutes of continuous running or swimming.
如果你以前从未做过任何大量运动,那就从轻量级开始,只需连续跑步或游泳几分钟。
With weights, like dumbbells or barbells, take whatever you feel comfortable with and do as many reps and sets as you can.
举重器材有哑铃或杠铃,选择你觉得重量合适的,尽可能多做几组训练。
As soon as you feel like it's too easy to do lots of reps without resting, add some weight and go on.
一旦你觉得不用休息就能轻易举起很多次,就再增加一些重量,继续训练。
As for cardio, do it non-stop until you feel tired and sweaty, and don't forget to watch your heart rate — get it too high, and you may even faint.
至于有氧运动,你要一直做到感觉疲惫和出汗,同时不要忘记观察你的心率——太高的话人可能会晕倒。
It's best to repeat your cardio in short dashes, switching it with weightlifting.
最好是在短时间内重复进行有氧运动,与举重交换进行。
This way, you'll notice you can run, swim, or row in gradually more prolonged sessions easily.
这样,你会发现你能逐渐延长跑步、游泳、或划船的持续时间。
You ignore the form. So you've warmed up until light flecks of sweat appeared on your forehead, done some cardio for about 5 minutes, and switched to strength exercise.
四、忽视运动姿势。现在你已经热身到额头上冒出了汗水,做了一些大约5分钟的有氧运动,然后切换到力量训练。
You take a barbell and… hey, your back is crooked, that's cheating!
你举起一个杠铃,然后……你的背弯曲了,这是作弊!
Okay, how about chin-ups?
好吧,那做引体向上怎么样?
Come on, you look like a snake on that bar!
拜托,你做起来像条蛇!
Proper form is crucial when it comes to strength and endurance training.
在力量和耐力训练中,正确的姿势是至关重要的。
If you do an exercise incorrectly, not only you won't get any good results, but you'll also put your health at risk.
如果你做运动的姿势不正确,不仅达不到好的运动效果,还会危害健康。
For example, arching your back during deadlifts puts too much strain on your lower back, and one day you'll simply bend to tie your shoelaces and won't be able to straighten up again.
例如,在做硬举的时候拱起背部会给下背部带来过多压力,回头你弯腰系鞋带的话,可能背就挺不起来了。
As for those chin-ups I mentioned, snaking your way up over the bar engages all the wrong muscles.
至于我提到的引体向上,锻炼过程中可能会调动所有错误的肌肉。
Your main targets here are shoulders and back, and you need to stay perfectly still to train them specifically.
主要关注肩膀和背部,你需要保持完美的静止才能锻炼到它们。
Cardio can be a bit tricky too: each exercise has its own do's and don'ts, even running, so better do some research on proper form before beginning.
有氧运动也可能有难度。每项运动,甚至跑步,都有自己该做和不该做的姿势,所以最好在运动前研究一下适当的方式。
For instance, when you jog, you need to stay away from overly hard surfaces, like asphalt, and put on really good running shoes.
例如,慢跑时,需要远离过于坚硬的地面,比如柏油路,另外还需要穿上质量好的跑鞋。
Otherwise the shock from the constant impact might stress your back and knees too much.
否则,持续跑步产生的震动可能会使你的背部和膝盖承受太大压力。
You don't drink water. Before you turn off the video, let me say I'm not being Captain Obvious here.
五、不喝水。在你关掉视频之前,我想说我不是个唠叨的人。
Of course you know staying hydrated is important, but the keyword here is water.
你们肯定知道保持水分很重要,但重点是喝什么水。
Many beginner gym-goers think that sport drinks will help them get in shape faster, but that's not true.
许多初学健身者认为运动饮料可以有助于他们更快塑形,这种想法其实是错误的。
These drinks contain lots of sugar and other additives because they help professional athletes better recover after rigorous training sessions.
运动饮料含有大量的糖和其他添加剂,因为它们能帮助专业运动员在大量训练后更好地恢复身体。
Since you're not a professional (at least not yet), such ingredients will only drag you down.
既然你不是专业人士(至少现在还不是),这些添加成分只会拖累你。
Fruit juices, smoothies, and protein drinks may seem a harmless choice, but they also contain sugars or additives.
果汁、冰沙和蛋白质饮料似乎是无害的选择,但它们也含有糖或添加剂。
What's more, your body thinks of them as food, so when you think you drink a glass of orange juice, you actually eat it.
更重要的是,你的身体认为它们是食物,所以你以为你喝的是一杯橙汁,实际上是吃下去的。
No, not the glass, the juice.
吃下去的不是杯子,而是果汁。
Anyway, only clear water doesn't have anything extra in it, so all the much-needed fluids go inside your body and hydrate it perfectly.
不管怎样,只有水里纯净得没有任何额外的物质,身体所需的所有液体才会进入身体,完美地补充水分。
In short, water is your friend.
简而言之,水是你的好伙伴。
You shrug off professional advice. Not the recommendations you found on the Internet — the personal kind.
六、对专业建议不屑一顾。并不是指你在网上找到的个人制定的建议。
If you're new to serious exercise, you might get confused by all the different tips on the web.
如果你是一个健身初学者,你可能会被网上各种各样的建议弄糊涂。
And even if you think you've found the most credible source of info, it might not be quite so for you.
即使你认为你找到了最可信的信息来源,它也可能并不适合你。
Paying for a set of individual trainings might seem an excess, but you will be sure this routine is prepared for you personally and it fits you like no other.
花钱定制一套私人训练可能看起来有点多余,但你能确定这个训练是为你量身定制的,它最适合你。
Good!
听友457142529 回复 @听友456522655: Yes, personally, I think it's a lot of benefits