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几个简单动作,助你健康生活

2014-07-23    来源:21st Century    【      美国外教 在线口语培训

Simple move for a fitter life

Last year, the plank exercise was still a new thing for most Chinese. Now, the exercise is so popular that not only do many people post photos of themselves doing it on social media, there was even a Plank World Cup, which was held for the first time in Beijing last month.
去年,大多数中国人还不是很熟悉平板支撑;而现在,这种锻炼方式已经家喻户晓,很多人把自己做平板支撑的照片传到社交媒体上。首届“平板支撑世界杯”大赛也于上周在京举行。

The plank, also known as the front hold or hover, is a core strength exercise that involves suspending the body in a horizontal position with one’s forearms and toes. Its popularity in China can be partially attributed to real estate tycoon Pan Shiyi, according to Beijing Youth Daily. Last November, he posted a photo on Weibo, in which he performed the move with former US ambassador to China Gary Locke.
平板支撑能有效锻炼人体的核心肌肉群,动作要领包括:俯卧,双肘弯曲支撑在地面上,脚尖着地,身体呈一条直线。《北京青年报》报道称,平板支撑在中国的流行,部分应归功于中国房地产大亨潘石屹——去年11月,他在微博上发布了一张与美国前驻华大使骆家辉一起做平板支撑的照片。

The celebrity effect may have started the plank wave, but its popularity lies more in the exercise’s simplicity and benefits. Without any special equipment, it can be done anytime, anywhere. Plus, it’s the most effective and efficient way to exercise the abdominal muscles (abs).
或许,是名人效应开启了平板支撑的潮流,但使其大受欢迎的真正原因还要归功于其动作简单、效果良好这一特点:这项训练无需借助任何器械,无论何时何地都能进行;同时,它还是快速锻炼腹肌的最有效方式。

While performing the exercise, all of your abs, including the transverse, oblique and upper abs, must work together to stabilize and support your whole body. It also exercises what is known as your “core” muscles, including the hips and the upper back muscles that protect your spine, which gives you more stability and a better balance. Other muscle groups, including the gluteus, shoulders, lats, arms, and legs, are toned and tightened as well.
做平板支撑时,所有的腹肌都将得到锻炼:腹横肌、腹内外斜肌以及上腹肌肉需同时用力,才能支撑你的整个身体,使之保持平衡。同时,你的核心肌肉群也将得到锻炼,其中包括臀部肌肉以及保护脊柱的上背部肌肉,这些肌肉将使你具有更好的稳定性与平衡性。不仅如此,平板支撑还能有效锻炼臀肌、肩部肌肉、背阔肌、胳膊与腿部肌肉等其他肌肉群。

A new record for the plank exercise was set at last month’s competition by US fitness enthusiast and retired marine soldier George Hood. His time was four hours and one minute.
上月的比赛中,来自美国的健身爱好者,前美国海军陆战队员乔治•胡德创造了平板支撑的新纪录——4小时1分钟。

How long can you hold the position? Of course, the time isn’t all that counts. But, why not take a few minutes every day to work toward a better and healthier body?
这个动作你能坚持多久呢?虽然时间并不能说明一切,但是,如果每天花几分钟就能让自己的身体变得更好、更健康,何乐而不为呢?

Although the plank is a simple exercise anyone can do without much instruction, there are a few details one should take note of to ensure *optimal performance. Here, we introduce the basic plank and some variations in a step-by-step guide.
虽说平板支撑简单易学,无需太多指导就能完成。但是,要想取得最佳效果,还是有几点细节需要注意。下面,我们将分别介绍平板支撑的“基本”款和“花样”版本,并分步骤进行讲解。

Basic plank
基础平板支撑

Lie face down on the floor, straighten your body, place your elbows closely by the side of your chest with arms pointing forward.
俯卧,身体绷直,双肘(弯曲支撑在地面上)紧贴于胸部两侧,手臂向前伸直。

Raise your body using your toes and upper arms with your elbows ending up directly below your shoulders. Keep your forearms on the ground and a straight line from your shoulders to your feet.
双脚踩地,双肘弯曲成90°,用脚趾与上臂支撑身体。前臂着地,身体保持一条直线。

Hold this position for 10 seconds, then lower yourself down again. Gradually add more time.
保持这个姿势10秒钟,然后放松。逐步延长练习时间。


Ball plank
瑜伽球支撑

Begin in a kneeling position with your upper legs and torso sitting up tall and an exercise ball positioned in front of you.
将瑜伽球放在身前,以跪姿为初始动作,保持大腿和身体绷直。

Hold the ball between your hands and elbows, extend your arms and lengthen your legs behind you at a 45-degree angle in plank position.
将球置于双手与双肘中间,逐渐伸展双臂,向后拉伸双腿,形成与地面成45°角的基础平板姿势。

Lift your knees off the ground. Only your toes should be touching the floor.
抬起膝盖,只用脚趾接触地面。

Side plank
侧平板式

Begin in the basic plank pose but shift your left forearm-, so that it is crossing your chest.
以基础平板式为起始动作,将双臂支撑改为左前臂支撑,与胸成90°直角。

Pivot onto the outer edge of your left foot and stack your right foot directly on top with the ankle bones aligned.
以左脚外侧为支点,将右脚叠放至左脚上,保持脚踝对齐。

Place your right arm on your hip and balance with the shoulders, hips, knees and ankles parallel to each other. Keep your core and legs engaged.
将右臂置于臀部,保持肩、臀、膝盖与脚踝相互平行,核心肌肉群与大腿用力。


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