英文原版对话1000个:872 Leg workout

Todd: Mike, you're giving tips about weight training and we've talked about upper body. Now what about lower body and legs? I actually don't want to lift weights with my legs. I just... It is OK if I just skip it?

Mike: Well, you should do your legs because you should get a full body workout because if you just do one part of your body it affects the other parts of your body as well, so you need to be balanced.

Todd: OK, so I'm convinced. I'm gonna work on my legs. What's the most basic exercise I should do?

Mike: I think you should start off squatting². That's where you put the... make sure you have a squat¹ rack, and you put the bar behind your head on your shoulders and you just squat as if you are sitting on a bench and come back up.

Todd: Now often I see guys in the gym that do that. They have the big weight belt. Do I need to get a weight belt?

Mike: It would be good, that if you're just starting off to use the weight belt but once you get the motion I would advise you to to not use the weight belt so that it forces you to keep good posture³ yourself.

Todd: Now, when you do the squat, like how low should I go? Should I go until I'm almost sitting on the floor?

Mike: As if there was a bench underneath⁴ your.....

Todd: Bottom?

Mike: Bottom.

Todd: Right. Yeah, right. So basically, your legs and your knees should be about 90 degrees.

Mike: Yeah.

Todd: OK, so that's... that will work out all my legs? That's all I have to do is squats⁵?

Mike: Yeah, that's probably the best one you can do.

Todd: OK, and that is for my calves⁶ and my hamstrings too?

Mike: Not your calves but for your hamstrings and your bottom.

Todd: OK. So what should I do for my calves?

Mike: You can do calf⁷ raises, which is... you can do it on a squat rack, and you just hold the bar in the same position as you would a squat and just raise your legs up on your toes.

Todd: OK, so in terms of how... of sets, like how many sets should I do of the squats?

Mike: I think you should start of with three sets.

Todd: Three sets.

Mike: The same as the other exercises.

Todd: And about ten reps?

Mike: And about ten reps, yes.

Todd: So do I always keep the weight constant? I don't have the weight go up or down?

Mike: Well, once you get used to the motion and the position that you're in, then you can start increasing the weights as you go.

Todd: OK, but I mean, each set should be the same weight.

Mike: Yeah, when you're starting off.

Todd: OK, yeah. And also just for the calves, just do three sets?

Mike: Yep, just do three sets?

Todd: Now sometimes I see people doing hamstring stuff, like they're curling their legs. They lie on a bench and they pull the weight up.

Mike: From the machine?

Todd: Yeah, from the machine. Should I do that?

Mike: Yeah, that's a good one. You can supplement your workout with those types of machine workouts.

Mike: Well, thanks a lot, Mike. I'm gonna get started.
 

1 squat   

v.蹲坐，蹲下；n.蹲下；adj.矮胖的，粗矮的

参考例句：

• For this exercise you need to get into a squat.在这次练习中你需要蹲下来。
• He is a squat man.他是一个矮胖的男人。

2 squatting   

v.像动物一样蹲下( squat的现在分词 )；非法擅自占用（土地或房屋）；为获得其所有权；而占用某片公共用地。

参考例句：

• They ended up squatting in the empty houses on Oxford Road. 他们落得在牛津路偷住空房的境地。
• They've been squatting in an apartment for the past two years. 他们过去两年来一直擅自占用一套公寓。 来自《简明英汉词典》

3 posture   

n.姿势，姿态，心态，态度；v.作出某种姿势

参考例句：

• The government adopted an uncompromising posture on the issue of independence.政府在独立这一问题上采取了毫不妥协的态度。
• He tore off his coat and assumed a fighting posture.他脱掉上衣，摆出一副打架的架势。

4 underneath   

adj.在...下面，在...底下；adv.在下面

参考例句：

• Working underneath the car is always a messy job.在汽车底下工作是件脏活。
• She wore a coat with a dress underneath.她穿着一件大衣，里面套着一条连衣裙。

5 squats   

n.蹲坐，蹲姿( squat的名词复数 )；被擅自占用的建筑物v.像动物一样蹲下( squat的第三人称单数 )；非法擅自占用（土地或房屋）；为获得其所有权；而占用某片公共用地。

参考例句：

• The square squats in the centre of the city. 广场位于市中心。 来自互联网
• Various squats, lunges, jumps and sprints are incorporated for the humans. 主人们还要进行下蹲、弓步、跳跃和短跑等各项训练。 来自互联网

6 calves   

n.(calf的复数)笨拙的男子，腓；腿肚子( calf的名词复数 )；牛犊；腓；小腿肚v.生小牛( calve的第三人称单数 )；（冰川）崩解；生（小牛等），产（犊）；使（冰川）崩解

参考例句：

• a cow suckling her calves 给小牛吃奶的母牛
• The calves are grazed intensively during their first season. 小牛在生长的第一季里集中喂养。 来自《简明英汉词典》

7 calf   

n.小牛，犊，幼仔，小牛皮

参考例句：

• The cow slinked its calf.那头母牛早产了一头小牛犊。
• The calf blared for its mother.牛犊哞哞地高声叫喊找妈妈。