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又懒又爱美 懒女生的完全减肥指南

时间:2022-5-2 作者:沪江英语学习网

It’s one thing to want to get fit, but it’s a whole other thing to actually do it. Going from couch potato to enthusiastic exerciser takes some serious motivation and a fitness plan that’s easy to follow

想要减肥是一回事,可真的采取行动又是另一回事。从懒惰的沙发土豆一族变成充满热情的运动达人,需要强大的动力与一套容易易行的减肥计划。

We went to celebrity fitness guru David Kirsch–the man behind the bodies of Heidi Klum and Anne Hathaway–to get his tips for getting your butt off the couch and working out. His simple plan will help you get toned, without having to morph into a total gym rat。

大家拜访了明星减肥专家大卫·克尔士(他可是名模海蒂·克拉姆和甜蜜公主安妮·海瑟薇美妙身材的背后功臣),看看他有哪些建议能叫你从沙发里爬起来,开始训练。他容易的减肥计划能帮你完成蜕变,而且无需变成一个健身狂人。

又懒又爱美 懒女生的完全减肥指南

Set Reasonable Goals

拟定适当的目的

The easiest way to discourage yourself is to set an unreasonable goal–there will be no way for you to hit it and you’ll wind up getting frustrated and giving up. Kirsch recommends setting an obtainable goal, such as "I want to lose five pounds," or "I want to fit into my skinny jeans."

拟定一个不切实质的目的是最易让自己泄气的——你根本没方法达成它,而且只能让自己愈加沮丧,最后放弃。克尔士建议大伙拟定一个可以达成的目的,譬如 “我想减掉5磅” 或者“我想穿上这条紧身牛仔裤”。

It’s also important to be realistic about your time frame and the amount of exercise you do each day. Don’t start off at two hours a day–you’ll burn out. If you are not sure what you’re doing, find a good trainer or training material to guide you。

为天天的运动时间和运动量做出一个适合的安排也尤为重要。不要最初就天天训练两小时,你非常快就会累垮的。假如你不确定如何做,可以找一位好的教练或者看一些训练课程,以此来指导自己。

Movement = Exercise

活动=训练

"You don’t need to go to the gym to exercise," says Kirsch. The easiest way to start your new fitness routine is to incorporate exercise into your daily routine. When you get out of bed in the morning, before heading to the shower, do 15 knee bends, 15 lunges and 15 crunches. When you’re making breakfast, do some isometric contractions: squeeze and release your abs, your butt, your thighs。

“你没必要去健身俱乐部训练,”克尔士说。要启动一项新的减肥计划,最容易的方法就是把它融入到你的日常去。早上起床后别急着冲澡,先做15个屈膝运动,15个弓步练习和15个仰卧起坐。可以一边做早餐一边做一些肌肉缩短练习:收紧并放松你的腹肌、臀部和大腿。

Get your body moving with a 10 minute express workout–be it yoga or stretching or cardio–every day before work. If you start that way and build from that, you’re more likely to stick with a program。

天天工作之前都叫你的身体做10分钟的迅速训练,可以是瑜伽也可以是伸展运动或者有氧运动。假如你根据如此的办法开始训练,并且有所收成,那样你坚持下去的可能性会更大。

Find Time For Fitness

借助零碎时间减肥

Feel like there’s no time in the day to squeeze in exercise? Kirsch says that any exercise is beneficial, no matter how little. The reality is that our lifestyles are conflicting and everyone has different physical needs for exercise. Ideally, you should be doing an hour of exercise a day, but if you can only find time for 10 minutes, then 10 minutes of focused training beats doing nothing。

感觉挤不出时间来训练?克尔士说任何的运动都是有益的,不管时间长短。事实上大家的生活方法各不相同,每一个人对于训练的生理需要也不同。理想状况下,你应该天天训练1小时,但假如你只能训练10分钟,那这10分钟专心训练也比什么都不做要好得多。

Stay Focused

维持专注

According to Kirsch, the number one biggest mistake women make while exercising is not focusing on what they are doing. That means no more cell phone, no more magazines and no more TV while you are working out. You need to make the most of your time at the gym while you are there. Sitting on the treadmill and talking on the phone doesn’t give you the exercise you really need. Whatever you are doing, focus. Connect your brain and your body so you can really focus on what you are trying to accomplish。

克尔士觉得,女人在训练时犯的最大的错误在于不够专注。专注意味着在你训练时不打手机,不看杂志也不看电视。你要最大化借助自己运动的时间。坐在跑步机上讲电话可不会带给你所需要的运动强度。不论你做哪种运动,维持专注。叫你的身心统一块儿,如此你才能真的专注于你想要达成的目的。

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