不想花钱请私教,听听这些自主健身小贴士!

不想花钱请私教,听听这些自主健身小贴士!

Do it yourself exercise

自主健身小贴士

It's very common these days for people to have a gym regime. Whatever the drive behind it, whether health-related, performance-related or just plain vainglory, it is not uncommon for people to take some sort of regular exercise each week.

现在人们经常去健身房锻炼。无论其背后的驱动力是什么,无论是与健康有关、与表现有关,还是纯粹的虚荣,人们每周都会进行某种有规律的锻炼。

But if you've never done it before, what's the best way to go about it? Well, many people make use of a PT - that's a personal trainer. This might be because they're wet behind the ears or maybe they just don't want the aggro of designing their own workout plan. A PT will create a bespoke plan for you based on your aims. They will tailor it to your current abilities and, better still, they will teach you how to move in a way that won't incapacitate you.

但是如果你是个健身小白,最好的开始方法是什么呢?嗯,很多人都选择私人健身教练。这可能是因为他们缺乏经验,或者他们只是不想为制定锻炼计划而烦恼。PT会根据你的目标为你定制健身计划。他们会根据你目前的能力进行调整,更大的好处是,你不会因此受伤。

However, the trade-off with a PT is the price. Each hourly session can be steep considering the double whammy of having to pay both the PT and membership of the gym, too. If you are at all strapped for cash then regular sessions might be out of your budget.

但是选择私教就得付钱。考虑到要同时支付健身俱乐部的健身费和会员费,每小时的健身时间可能会加长。如果你手头很紧,那么常规课程可能会超出你的预算。

So what's left? Well, if you have the grit for it, you can make your own regime. It's relatively easy to do if you have the know-how. But before you do, here are some basic pointers.

那还有什么别的方法?好吧,如果你有勇气,你可以自己制定计划。如果你有相关知识,这相对容易做到。但在此之前,需要了解这些基本的指南。

First, keep your fitness goal in mind. Are you looking to slim down, bulk up, get shredded or increase your abilities? Whatever it is, make sure the things you choose to do are in pursuit of that goal. Next, do your research. These days, social media is chock-full of fitness videos and advice. Watch as many of these as possible, but make sure to be a little critical of them - everyone has a different physique and what works for one may not work for another.

首先,牢记你的健身目标。你是想减肥、增肌、塑形还是增强体力?不管是什么,确保过程是为了实现这个目标。接下来,做点调查。如今,社交媒体上充斥着很多健身视频和建议。尽可能多地观看这些视频,但要带着批判性的眼光。每个人的体型都不一样,适合一个人的不一定适合另一个人。

Finally, keep your feet on the ground. Be patient with yourself and set realistic goals - it takes at least three months to see any realistic body changes. And don't be overzealous - never work in pain - a good workout is difficult and challenging, but never painful. Pain means you are damaging yourself.

最后,脚踏实地。对自己要有耐心,设定现实的目标——至少要花三个月的时间才能看到任何可见的身体变化。永远不要感觉过程痛苦。好的锻炼是艰难而有挑战性的,但绝不是痛苦的。疼痛意味着你在伤害自己。

If nothing else, focus on calisthenics - these are the basic body movements which everyone can do anywhere, even at home. They include squats, push-ups, pull-ups and crunches, among other things. Do as many of one exercise as you can without stopping, and then try and repeat that number twice more - make sure you sweat, and don't forget to rest for a minute in between!

如果还是不行,那就关注健美操——这是每个人都可以在任何地方做的基本的身体运动,甚至在家里。其中包括蹲、俯卧撑、引体向上和仰卧起坐等。尽可能多地连续做一项运动,然后再试着重复两次——确保处于出汗状态,而且不要忘记锻炼间隙休息一分钟!

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