健身房学英语：自然又轻松！（可理解输入）
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Today, we're going to be learning English at the gym using comprehensible input. | 今天,我们将在体育馆学习英语,使用易懂的输入. |
| 0:20 | Let's get started. | 让我们开始吧。 |
| 0:22 | So when you come into the gym, you walk through the entrance and every entrance | 所以当你进入健身房,你走 通过入口和每一个入口 |
| 0:25 | has something like this, a machine like this called a turnstile. | 有类似的东西, 像这样的机器 叫做转盘。 |
| 0:29 | And this turnstile either works with a card where you tap your card or a | 而这个转盘或者用一张卡,你拍你的卡或者一个 |
| 0:34 | face scanner that verifies your membership. | 面部扫描仪可以验证你的会员身份 |
| 0:37 | So I just scan my face and walk through the turnstile. | 所以,我只是扫描我的脸 和走过旋转。 |
| 0:40 | Now, the first thing you want to do when you come into a gym, you | 现在,你想做的第一件事 当你来到健身房,你 |
| 0:42 | could see the whole gym here. | 这里可以看到整个体育馆 |
| 0:44 | This is a very nice gym, a very nice modern gym. | 这是一个非常好的健身房, 一个非常好的现代健身房。 |
展开字幕全文（577 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Today, we're going to be learning English at the gym using comprehensible input. | 今天,我们将在体育馆学习英语,使用易懂的输入. |
| 2 | Let's get started. | 让我们开始吧。 |
| 3 | So when you come into the gym, you walk through the entrance and every entrance | 所以当你进入健身房,你走 通过入口和每一个入口 |
| 4 | has something like this, a machine like this called a turnstile. | 有类似的东西, 像这样的机器 叫做转盘。 |
| 5 | And this turnstile either works with a card where you tap your card or a | 而这个转盘或者用一张卡,你拍你的卡或者一个 |
| 6 | face scanner that verifies your membership. | 面部扫描仪可以验证你的会员身份 |
| 7 | So I just scan my face and walk through the turnstile. | 所以,我只是扫描我的脸 和走过旋转。 |
| 8 | Now, the first thing you want to do when you come into a gym, you | 现在,你想做的第一件事 当你来到健身房,你 |
| 9 | could see the whole gym here. | 这里可以看到整个体育馆 |
| 10 | This is a very nice gym, a very nice modern gym. | 这是一个非常好的健身房, 一个非常好的现代健身房。 |
| 11 | You can see there's all this gym equipment that's looks very, very new. | 你看,这些健身器材看起来非常,非常新颖。 |
| 12 | You want to leave your stuff. | 你想离开你的东西。 |
| 13 | If you have anything, leave your stuff inside a cupboard like this, your wallet, | 如果你有什么,把你的东西 放在这样的橱柜里,你的钱包, |
| 14 | maybe your headphones, but every time you come to the gym, there's three | 也许你的耳机, 但每次你来到健身房, 有三 |
| 15 | essential things you need your gym clothes, which includes your t-shirt, | 包括你的T恤 |
| 16 | your pants or shorts and your gym shoes. | 裤子、短裤、运动鞋 |
| 17 | A water bottle is also one of the most important things. | 水瓶也是最重要的东西之一. |
| 18 | You could buy a water bottle or you could have a reusable water bottle, | 你可以买一个水瓶 或者你可以有一个可重复使用的水瓶, |
| 19 | but I forgot to bring mine. | 但我忘了带我的 |
| 20 | So I just bought one. | 所以我刚刚买了一个。 |
| 21 | And you also want your earphones, but earphones are the ones that go into your | 你也想要你的耳机 但耳机是进入你的耳机 |
| 22 | ear and these are wireless, so they're Bluetooth, there's no cable, but these | 耳朵和这些是无线的, 所以他们是蓝牙, 没有电缆,但是这些 |
| 23 | are the three things you want your gym clothes, your water bottle and your | 你要的三样东西,你的健身衣,你的水瓶和你的 |
| 24 | earbuds, but I don't have anything to leave there. | 耳罩,但我没有什么可留在那里。 |
| 25 | So let's just get started with our warm up. | 所以,让我们开始 我们的热身。 |
| 26 | Make sure you guys stick around for the whole video because comprehensible | 确保你们留下来 整个视频 因为可以理解 |
| 27 | input has been shown to be up to four times more effective than | 已显示,投入的效果比 |
| 28 | traditional learning methods. | 传统学习方法。 |
| 29 | So I'm going to hop on the treadmill here. | 所以我要跳上跑步机在这里。 |
| 30 | This machine is a treadmill, put my water in this cup holder, and now I'm | 这台机器是跑步机 把我的水放进这个杯子里 现在我 |
| 31 | just going to quick start it, do a little warmup. | 刚刚开始,做点热身。 |
| 32 | I'm going to take the things out of my pockets. | 我要把东西 从我的口袋。 |
| 33 | So you can see that the treadmill has started now and I'm walking. | 所以,你可以看到,跑步车已经开始了 而我正在走。 |
| 34 | It's always important not to skip your warmup because this really gets the | 永远不要错过你的热身 因为这真的得到了 |
| 35 | blood flowing so that you're not so stiff and you don't hurt yourself. | 血流成河 这样你就不会僵硬 也不会伤害自己 |
| 36 | So you want to get your blood flowing before you start working out with heavy | 所以,你想得到你的血液流 之前,你开始工作与沉重的 |
| 37 | weight. | 重量。 |
| 38 | So a couple of minutes on the treadmill is what you need. | 所以你需要在跑步机上待几分钟 |
| 39 | So we just turned this off. | 所以我们刚刚关掉了这个 |
| 40 | We're done with our warmup. | 我们的热身结束了。 |
| 41 | How much did you warm up? | 你热了多少? |
| 42 | Zero seconds to have good warmup. | 零秒内热身好 |
| 43 | Usually you want to warm up five minutes, maybe, but usually if you go to the gym, | 通常你想热身 五分钟,也许, 但通常如果你去健身房, |
| 44 | one of the most common ways to break up your workout throughout the week is by | 一个最常见的方法 打破你整个星期的锻炼是 |
| 45 | doing this split. | 做这个分裂。 |
| 46 | A split is just a type of workout routine and the split is push, pull legs. | 分裂只是一种锻炼的常规,分裂是推,拉腿. |
| 47 | So push is pushing, push. | 所以推就是推 推 |
| 48 | So chest, triceps, shoulders, you push up like this, push day. | 所以胸,三节,肩膀, 你像这样推,推一天。 |
| 49 | Pull day when you pull is your back, your biceps because you pull up to curl | *拉起你的背,拉起你的双胞胎 * |
| 50 | biceps and finally leg day, leg day. | 双胞胎 最后是腿日 腿日 |
| 51 | So that's the most popular workout split, push, pull legs. | 所以这是最流行的 锻炼分裂,推,拉腿。 |
| 52 | These are just gym mats that you place on the floor so that if you drop a weight, | 这些只是你放在地板上的健身垫子 如果你减肥了 |
| 53 | it doesn't make a loud noise and it doesn't hurt anyone because this mat | 它不会发出响亮的声音 而且不会伤害任何人 因为这个垫子 |
| 54 | absorbs most of the pressure. | 吸收大部分压力。 |
| 55 | What's it made out of? | 它是什么做的吗? |
| 56 | Rubber, I think, some sort of rubber material. | 橡胶,我想,某种橡胶材料。 |
| 57 | I'm not sure exactly, but these right here, these are your weights. | 我不太确定,但是这些是你的体重 |
| 58 | These are called plates. | 这些叫做盘子。 |
| 59 | This is a 20 kilogram plate. | 这是一个20公斤的盘子。 |
| 60 | So these are called plates and it's used to put on different machines. | 因此,这些被称为板子,用来安装不同的机器. |
| 61 | Like you see this machine, you need to put on plates. | 碞钩硂诀竟 惠璶 plates |
| 62 | This machine also, this is called a leg press machine. | 这台机器也叫腿压机 |
| 63 | Okay, so now you have kind of an idea of how the gym works. | 好吧,所以现在你有 一种想法如何健身。 |
| 64 | Let's go do a push day. | 让我们去做一个推日。 |
| 65 | Okay, so we're not going to teach you the name of every machine, | 好吧,所以我们不会教你 每个机器的名称, |
| 66 | but just the most popular ones. | 但最受欢迎的 |
| 67 | This is called a bench and on this machine you bench press. | 这叫做长椅,你按着这个机器 |
| 68 | Honestly, the last time I bench pressed, I think it's like three years ago, | 老实说,上次我按板凳的时候, 我觉得这就像三年前, |
| 69 | two, three years ago, I never, ever, ever bench because I prefer dumbbells. | 两三年前,我从来没有,从来没有,从来没有, 因为我喜欢哑铃。 |
| 70 | So I don't really bench, but let's see if I can do this weight. | 所以我不怎么坐,但看看我能不能做这个重量。 |
| 71 | This is one plate. | 这是一盘。 |
| 72 | Yeah, this is one plate on each side. | 是啊,这是一盘 在每一边。 |
| 73 | What's that in pounds? | 什么东西在磅? |
| 74 | In pounds, this is 135 pounds. | 在磅,这是135磅。 |
| 75 | So this is considered one plate. | 所以这被认为是一个盘子。 |
| 76 | So you want to grip your bar, grip. | 所以你想抓住你的酒吧,抓紧。 |
| 77 | This is grip, grip. | 这是握住,握住。 |
| 78 | This is a tight grip. | 这是一个紧握。 |
| 79 | You see tight. | 你看紧了 |
| 80 | This is a loose grip, loose grip, tight grip. | 这是一个松动的握手,松动的握手,紧紧的握手。 |
| 81 | And the thing is, because I haven't benched in a very long time, | 问题是 因为我很久没坐过凳子了 |
| 82 | I don't know if I could lift this up. | 我不知道我能不能提起这个 |
| 83 | So if you're working out and. | 所以,如果你工作出来和。 |
| 84 | You're not confident or you're not sure you could lift a weight, | 你没有自信 或者你不确定你能举起重来 |
| 85 | especially like this, because if this falls, | 特别是像这样 因为如果这个掉下来 |
| 86 | if this weight falls on you, it goes right on your neck and you could die. | 如果这个重量落在你身上, 它会直接在你脖子上,你可能会死。 |
| 87 | So the best thing you do is to ask for a spot. | 所以,你最好做的是 要求一个位置。 |
| 88 | Oh, can you spot me, please? | 哦,你能发现我,好吗? |
| 89 | Can you spot me, please, on this bench? | 你能认出我,请,在这个长凳上? |
| 90 | So we'll show you a little conversation of how this could go. | 所以,我们会告诉你一个小谈话 如何做到这一点。 |
| 91 | Yo, excuse me, can you spot me on this bench press, please? | 哟,对不起,你能在板凳上看到我吗? |
| 92 | Oh, yeah, I got you. | 哦,是的,我给你。 |
| 93 | Thanks, bro. | 谢谢,兄弟 |
| 94 | Okay, I'm not confident I could lift this weight because the last time I did a plate, | 好吧,我不确定我能举起这个重量 因为我上次做盘子时, |
| 95 | like this was a really long time ago. | 像这样是很久以前的事了 |
| 96 | Usually I only hit dumbbells. | 通常我只打哑铃。 |
| 97 | So you think you can spot me? | 所以你认为你可以发现我? |
| 98 | Yeah, I got you. | 是的,我给你。 |
| 99 | You got me? | 你明白吗? |
| 100 | Okay, thank you. | 好的 谢谢 |
| 101 | Appreciate that. | 谢谢 |
| 102 | And when you spot me, don't like hold the bar. | 当你发现我的时候 不喜欢拿着酒吧 |
| 103 | I want just a loose spot. | 我要一个松散的地方 |
| 104 | So only if I'm struggling and I say help, then help me. | 所以,只有我挣扎 我说帮助,然后帮助我。 |
| 105 | Help me lift it up. | 帮我抬起来 |
| 106 | But I want to really, I want to try. | 但我真的想,我想尝试。 |
| 107 | How many reps are you going to do? | 你准备做多少代表? |
| 108 | I'm going to try to go for at least three reps. | 我将尝试去 至少三个代表。 |
| 109 | Now reps is short for repetitions. | 现在,代表是短 重复。 |
| 110 | And that means the amount of times you repeat a certain exercise. | 这意味着你重复某种运动的次数。 |
| 111 | And there's also sets. | 还有套子 |
| 112 | One set could have five repetitions. | 一集可以重复五次. |
| 113 | So say you're doing curls. | 所以说你在做卷发。 |
| 114 | You're doing five reps. | 你做了五个代表。 |
| 115 | One, two, three, four, five. | 一二三四五门. |
| 116 | That's one set. | 这是一套。 |
| 117 | And then you rest. | 然后你们休息 |
| 118 | You wait, you wait. | 汝等诸人. |
| 119 | And then you do another set of five reps. | 然后你又做了一组五个代表。 |
| 120 | One, two, three, four, five. | 一二三四五门. |
| 121 | So that's two sets now. | 现在有两套了 |
| 122 | Usually I try to go for eight to 12 reps with three sets. | 通常我尝试去8到12名代表 与三组。 |
| 123 | Sets is kind of like how many times you do the group of repetitions. | Sets就像你重复了多少次 |
| 124 | Help me lift it. | 帮我抬起来 |
| 125 | Try to lift it if you can even hold this. | 试着把它抬起来 如果你甚至可以拿着这个。 |
| 126 | It's a little bit high. | 略显高处. |
| 127 | My arms are fully extended. | 我的手臂完全伸长了。 |
| 128 | Okay. | 摆 |
| 129 | I'm going to bring it down. | 我要把它拿下来。 |
| 130 | Then right there, bring it down here. | 然后就在那里,把它下来这里。 |
| 131 | Put your hand underneath. | 把手放在下边 |
| 132 | Don't, don't hold the bar. | 别,别挡着酒吧 |
| 133 | But that's what we call, don't hold the bar. | 但是,这就是我们叫的, 不要坚持吧。 |
| 134 | Just have your hand. | 握着你的手 |
| 135 | Give me a full rep. | 给我一个完整的代表。 |
| 136 | One, eight. | 1,8号 |
| 137 | There we go. | 开始了 |
| 138 | Now most of those reps were half reps. | 现在这些代表大多是一半的代表。 |
| 139 | So I only counted four reps there. | 所以我只数了四名代表 |
| 140 | I did, I did work out my chest yesterday. | 是的,我昨天做了胸部检查 |
| 141 | So my chest is very sore. | 所以,我的胸部很疼。 |
| 142 | If I was fresh, if I was feeling fresh and a hundred percent, I could | 如果我是新鲜的, 如果我是感觉新鲜和100%,我可以 |
| 143 | probably do full reps, but I kind of didn't go all the way down, but you | 可能做完整的代表, 但我有点没有 一路下来,但你 |
| 144 | heard, you heard me say at the end there, rack it, rack it. | 听好了,你听到我说 在结尾那里, 打破它,打破它。 |
| 145 | That means put the weight back onto here. | 这意味着把重量 回到这里。 |
| 146 | So rack the weight. | 故按轻重. |
| 147 | We just finished one set of this bench press. | 我们刚刚完成了一套 板凳新闻。 |
| 148 | I think that's all we'll do. | 我想这就是我们要做的 |
| 149 | But this is this right here, this bar, you don't just call it a bar. | 但这里就是这个,这个酒吧, 你不只是把它叫做酒吧。 |
| 150 | This is called a barbell, a barbell. | 这叫巴铃,巴铃 |
| 151 | You could say, Oh, go get the bar. | 你可以说,哦,去买吧。 |
| 152 | But the name is barbell. | 但名字叫巴贝尔 |
| 153 | These are also benches, but this is an incline bench because you see it's not | 这些也是长椅,但这是条线条长椅,因为你看它不是 |
| 154 | 平,在c, it. | |
| 155 | And this one, because it's not flat, it's not inclined, it's declined. | 这个,因为它不是平的,不是倾斜的,它被拒绝了。 |
| 156 | So a decline bench, decline bench press. | 所以,一个下降的长凳, 下降的长凳新闻。 |
| 157 | Okay. | 摆 |
| 158 | So we just hit chest there. | 所以我们只是打胸口在那里。 |
| 159 | We hit chest and we're still on push day and push is shoulders, shoulders, | 我们击中胸口,我们仍在推日 推是肩膀,肩膀, |
| 160 | this part right here and triceps, this back muscle, shoulders and triceps. | 这部分就在这里 和三角锥, 这背肌,肩部和三角锥。 |
| 161 | So this could be your chest or you call it your pecs, your pecs. | 所以,这可能是你的胸 或者你称之为你的胸,你的胸。 |
| 162 | So your legs are divided into a couple of parts. | 你的腿被分成几个部分 |
| 163 | This part right here is your quads or quadriceps. | 这边是你们的四角或四角 |
| 164 | This part right here is your hamstrings. | 这部分是你的腿 |
| 165 | This part right here is your glutes, your glutes. | 这里的这部分是您的大肚子,你的大肚子。 |
| 166 | And right here, this part is your calves. | 在这里,这是你的小腿。 |
| 167 | So now we're going to hit some shoulders with our push day to continue. | 因此,我们现在要打一些肩膀 与我们的推日继续。 |
| 168 | Here you have an adjustable bench and it's an adjustable bench because you | 这里你有一个可调整的长凳, 这是一个可调整的长凳,因为你 |
| 169 | could pull this little button here and adjust it. | 可以按下这个小按钮 调整一下 |
| 170 | These are called dumbbells. | 这些叫哑铃 |
| 171 | I want to do a shoulder press with his, with these dumbbells. | 我想用他的肩部新闻, 用这些哑铃。 |
| 172 | So I got the dumbbells on my knees and I'm going to kick them up. | 所以我把哑铃放在我膝盖上 我要踢他们起来 |
| 173 | I'm going to kick them up to my shoulders to do a shoulder press. | 我要踢他们到我的肩膀 做一个肩膀的媒体。 |
| 174 | One rep, two reps, eight reps. | 一名代表,两名代表,八名代表. |
| 175 | So I just did one set of eight reps. | 所以我刚刚做了一组八个代表。 |
| 176 | Now let's rack these. | 现在,让我们打碎这些。 |
| 177 | How many sets do you normally do? | 你平时做多少套? |
| 178 | Normally I try to do one or two really hard sets, | 通常我尝试做一两个真正的硬套, |
| 179 | but I'm just going to do one for the sake of the video or the video will be very | 不过为了录像,我要做一个 否则录像会非常 |
| 180 | long. | 长。 |
| 181 | Now we're going to hit some triceps. | 现在,我们要去打一些三重奏。 |
| 182 | So here, this is probably one of the most popular tricep machines. | 因此,这里,这可能是最流行的三角形机器之一。 |
| 183 | It's called a tricep pull down. | 这叫三重力拉倒 |
| 184 | You want to fully extend your triceps at the bottom of the exercise, | 你想在运动底部 完全延长你的三节奏, |
| 185 | fully extend, fully extend. | 完全延长,完全延长。 |
| 186 | This is fully extending all the way extended. | 这正在全面扩展。 |
| 187 | This is not halfway. | 这不是一半。 |
| 188 | So when you do exercises, | 当你练习的时候, |
| 189 | you usually want to go for full range of motion, | 你通常想参加全程运动, |
| 190 | which means to go the full exercise. | 也就是说要全力以赴 |
| 191 | You could ask different type of fitness people, fitness influencers, | 你可以问不同类型的健身者, 健身影响者, |
| 192 | and some say full range of motion is important. | 有人说全程运动很重要 |
| 193 | Some say no, | 有人说不 |
| 194 | but I always try to go full range of motion or fully extend. | 但我总是尝试 完全运动或完全延伸。 |
| 195 | That's it for push day. | 即为推日. |
| 196 | We did chest, shoulders, and triceps. | 我们做了胸,肩,和三胞胎。 |
| 197 | Now we're going to do pull day. | 现在,我们要做拉一天。 |
| 198 | Okay. | 摆 |
| 199 | So this machine is for rows, | 这台机器是用来排队的 |
| 200 | which is probably one of the most popular back exercises. | 这也许是最受欢迎的背部练习之一。 |
| 201 | Rows. | 诸行. |
| 202 | Rows is like, if you're in a canoe, this is rowing with a paddle, | 排队就像,如果你在独木舟, 这是划桨, |
| 203 | rowing. | 划船时. |
| 204 | And the workout is called rows. | 而修行名为行. |
| 205 | Rows like this, because you grab this weight, | 像这样的排,因为你抓住这个重量, |
| 206 | you grab this handle and you row. | 你抓住这个把手然后划 |
| 207 | So this is called back rows where you row. | 所以这叫做后排,你在那里划。 |
| 208 | It works out your back. | 你背部有问题 |
| 209 | Okay. | 摆 |
| 210 | Another popular back exercise. | 又一个流行的背部运动. |
| 211 | I personally never do it because it's pretty dangerous and you could hurt your | 我个人从来没有这样做,因为 这是相当危险的,你可能会伤害你的 |
| 212 | back very badly with this exercise if you put too much weight, | 如果你太重了,就把运动弄得非常糟 |
| 213 | but it's called a deadlift. | 但它被称为一个致命的电梯。 |
| 214 | So you just have the bar like this. | 所以你只有这样的酒吧。 |
| 215 | You put weight on the side and you go like this. | 你把重量放在一边 你就像这样走 |
| 216 | That's a deadlift, | 那是个致命的电梯 |
| 217 | but you can hurt your back if you put a lot of weight. | 但如果你放了很多重量,你的背会受伤 |
| 218 | So, | 这么说 |
| 219 | but that's a very popular back exercise. | 但这是非常受欢迎的背部运动。 |
| 220 | Another popular back exercise is pull ups. | 另一种流行的背部运动是拉升. |
| 221 | So | 这么说 |
| 222 | usually you have a pull bar or a machine like this. | 通常你有拉杆 或这样的机器。 |
| 223 | And you let go your feet are dangling and you pull up. | 你松开你的脚,你拉起。 |
| 224 | So yeah, pull up. | 所以,是的,拉起来。 |
| 225 | Just two. | 就两个 |
| 226 | So I just did, I think 15 pull ups, but we'll cut that part out. | 所以我刚刚做了,我认为15拉升, 但我们会剪掉这部分。 |
| 227 | I said in this video, the last time I went to the gym was, when, | 我在这段视频里说 我上次去健身房的时候 |
| 228 | when did I say? | 我什么时候说的? |
| 229 | A month ago, a month ago. | 一个月前,一个月前。 |
| 230 | But I actually, I did the calculation and it was one month and three weeks ago. | 但我实际上,我做了计算,是一个月零三周前。 |
| 231 | So it's been a while, but now I'm going to get back more to the gym, | 好久不见,但现在我要回健身房了 |
| 232 | start working out more, get back into shape. | 开始做更多的工作, 回到形状。 |
| 233 | You ought to get the summer body. | 夏日的身体应该给你 |
| 234 | That's another thing people always want. | 这也是人们一直想要的 |
| 235 | They want the summer body, | 他们想要夏天的身体, |
| 236 | the winter body. | 冬天的尸体。 |
| 237 | The winter body is like more like this. | 冬季身体更是这样. |
| 238 | You eat for the winter. | 汝为冬食. |
| 239 | You have to stay warm, but the summer body, | 你必须保持温暖,但夏季的身体, |
| 240 | slim, lean, thin, jacked, | 瘦,瘦,瘦,强, |
| 241 | 肌肉cular. | |
| 242 | Now we're going to do biceps. | 现在我们要做双胞胎。 |
| 243 | This will do curls. | 这会做卷曲。 |
| 244 | So now we're going to work out the bicep, | 所以,现在我们要去 解决双眼, |
| 245 | which is this muscle right here. | 就是这个肌肉 |
| 246 | And we're going to do some preacher curls. | 我们要做一些传教士卷发。 |
| 247 | And does that isolate your bicep? | 那样能隔离你的二头肌吗? |
| 248 | Yeah. | 对 |
| 249 | Preacher curl isolates the bicep muscle. | 传教士的卷曲隔离了双节肌. |
| 250 | So it just works it out a lot better than doing standing curls, standing curls. | 所以,它只是工作 它比做站式卷曲, 站式卷曲更好。 |
| 251 | You kind of move your, you can move your body a lot without even trying to, | 你移动你,你可以移动你的身体 很多甚至尝试, |
| 252 | I'm trying to stay still, but there's still some movement. | 我试图保持静止, 但还是有一些运动。 |
| 253 | So preacher curls isolate the biceps so that your whole body does not move, | 所以传教士的卷发 隔离二头肌 以免你全身移动, |
| 254 | just your bicep. | 只是你的双眼。 |
| 255 | So we just finished up working out the bicep. | 所以我们刚刚完成了二重奏。 |
| 256 | The most common way to work out the bicep is with a curl. | 最常用的方法是用卷曲来做二头肌. |
| 257 | So this is also a curl. | 这也是一个卷曲。 |
| 258 | See I'm curling. | 见我卷曲. |
| 259 | If you guys want to join a free online English community to practice your | 如果你们想加入免费的在线英语社区 来练习你的 |
| 260 | speaking with other English learners, | 与其他英语学习者交谈, |
| 261 | check out the link in my description to join my free discord community. | 查查我描述中的链接 加入我的自由不和社区。 |
| 262 | We almost have 3000 members and here you can adjust the weight. | 我们几乎有3000名成员 在这里你可以调整重量。 |
| 263 | So obviously that's the heaviest. | 显然那是最重的 |
| 264 | This is the lightest and you use this to adjust the weight wherever you want it. | 这是最轻的,你用它来调整重量 你想在哪里。 |
| 265 | So now we're done with pull day. | 所以,现在我们结束了拉日。 |
| 266 | We did back and we did biceps. | 我们回来了,我们做了双胞胎。 |
| 267 | Now last, | 现在最后 |
| 268 | last thing, leg day. | 最后一件事,腿节。 |
| 269 | Leg day is your least favorite day, no? | 腿日是你最不喜欢的一天,不是吗? |
| 270 | Like I love and hate leg day. | 喜欢和讨厌的腿日。 |
| 271 | You know, | 你知道吗, |
| 272 | it's like it's something that you have to do if you want a good, | 这就像的东西,你必须做 如果你想一个好, |
| 273 | like balanced physique, you need to hit legs. | 就像平衡的体格, 你需要打腿。 |
| 274 | Also it's a thing like it's the hardest day. | 亦是如来最难之日. |
| 275 | It's like, | 这就像, |
| 276 | it's the hardest muscles push through leg day. | 这是最难的肌肉 推穿腿日。 |
| 277 | It's a lot of work. | 功德众生. |
| 278 | What about you? | 你怎么样? |
| 279 | Do you like leg day? | 你喜欢腿日吗? |
| 280 | Hell no. | 地狱没有。 |
| 281 | It's my least favorite day, least favorite day. | 这是我最不喜欢的一天,最不喜欢的一天。 |
| 282 | So that's what you never, | 所以,这就是你从来没有, |
| 283 | not necessarily because of the workout, but the day after. | 不一定因为锻炼,而是第二天。 |
| 284 | Oh yeah. | 对 |
| 285 | You can't walk cause you're so sore. | 你不能走路,因为你很疼。 |
| 286 | Sore is like, ah, | 痛是一样,啊, |
| 287 | the pain after you work out, it's sore. | 工作后的痛苦, 它的疼痛。 |
| 288 | Your legs are sore. | 你的腿很疼,你觉得很痛 |
| 289 | Your chest is sore. | 胸胁痛. |
| 290 | Your arms are sore. | 手臂痛得厉害 |
| 291 | You're sore. | 你痛吗? |
| 292 | You're in pain. | 汝苦处. |
| 293 | But you know what? | 但你知道吗? |
| 294 | Never skip leg day. | 不要跳过腿日。 |
| 295 | Number one rule. | 第一规则。 |
| 296 | Number one rule we're working on never skip leg day because no pain, no gain. | 第一条规则,我们的工作 永远不要跳过腿日 因为没有疼痛,没有收益。 |
| 297 | So no pain, no gain means you have to work hard, suffer, | 所以,没有痛苦,没有收益 意味着你必须努力,受苦, |
| 298 | struggle to achieve your goals or to achieve something valuable. | 为了实现你的目标 或实现有价值的东西 |
| 299 | No pain, | 没有痛苦 |
| 300 | no gain. | 无益. |
| 301 | So without pain, without suffering, you won't, uh, | 所以,没有痛苦,没有痛苦, 你不会,呃, |
| 302 | achieve your goal. | 实现你的目标。 |
| 303 | If there's no pain, if it's too easy, you won't achieve it. | 若无痛苦,若太过易,则不能成就. |
| 304 | So that is very true with working out. | 因此,这是非常正确的 与工作。 |
| 305 | Literally. | 当然 |
| 306 | You need to feel the pain and then you kind of know, okay, | 你需要感受痛苦 然后你知道,好吧, |
| 307 | I'm going to get some gains. | 我会得到一些收益。 |
| 308 | You have to always push through the pain of working | 你总得忍受工作的痛苦 |
| 309 | out. | 出来。 |
| 310 | Maybe you're tired. | 也许你累了。 |
| 311 | Maybe you don't feel like going to the gym. | 也许你不想去健身房 |
| 312 | You have to push through, but now let's hit some leg press. | 你一定要冲过去,但现在让我们去按腿。 |
| 313 | So this is a leg press machine. | 这是一台腿压压机。 |
| 314 | Oftentimes in gyms, every piece of equipment has this sticker, | 经常在健身房里,每件设备都有贴纸 |
| 315 | this sticker that shows you what muscles it targets, what the machine's called, | 这张贴纸显示它的目标是什么 机器叫什么 |
| 316 | what it works out and how to use it. | 如何运用 |
| 317 | So if you ever go to the gym and you're not sure how to use a machine, | 如果你去健身房 却不知道怎么用机器 |
| 318 | always just look for that sticker. | 总是找那贴纸 |
| 319 | But anyways, leg press. | 但无论如何, 腿按。 |
| 320 | These, | 这些, |
| 321 | these are the handles, one on this side, one on this side. | 这些是把手,一个在这边,一个在这边。 |
| 322 | You have to push your feet out. | 你必须把脚伸出来。 |
| 323 | Then you can move the handle. | 然后你可以移动手柄。 |
| 324 | You pull it inwards and then you go back with the leg press all the way back. | 你把它往内拉,然后你回去 用腿压回一路。 |
| 325 | Get a full range of motion. | 得到一个完整的运动范围。 |
| 326 | This is not full range of motion. | 这不是全部运动范围。 |
| 327 | That's not full range of motion. | 这不是全部的运动范围。 |
| 328 | This is full range of motion. | 这是全程运动。 |
| 329 | And why do you want full range of motion? | 你为什么想要全程运动? |
| 330 | You want full range of motion to work out every part of that muscle because if | 你想用全运动来锻炼肌肉的每个部分 因为如果 |
| 331 | you only do this, you might only be working out one part of the muscle. | 你只做这个, 你可能只是在锻炼肌肉的一部分。 |
| 332 | But with a full range of motion, you could feel it here. | 但是,有了全方位的运动,你可以感觉到它在这里。 |
| 333 | You could feel it on your hamstrings, your glutes, your quads, and your calves. | 你可以感觉到它 在你的腿上,你的臀部,你的四肢,你的小腿。 |
| 334 | So that's probably the most popular leg exercise. | 所以这可能是最流行的腿运动。 |
| 335 | This and squats. | 这个和蹲下。 |
| 336 | I'll show you what a squat is right here. | 我让你看看这里的蹲姿 |
| 337 | Remember guys follow my TikTok account and all my accounts are Volca English. | 记住,伙计们跟着我的TikTok账户 我所有的账户都是沃尔卡英语的 |
| 338 | But first of all, this machine is called a Smith machine, a Smith machine. | 但首先,这种机器被称为史密斯机器,史密斯机器. |
| 339 | What are you adjusting there? | 你在调整什么? |
| 340 | So this is just for your safety. | 所以这只是为了你的安全 |
| 341 | So you could adjust this. | 这样你才能调整一下 |
| 342 | And this is just in case the weight falls down, it'll stop here and it won't | 这是以防体重下降, 它会停止在这里,它不会 |
| 343 | crush you. | 压死你 |
| 344 | But anyways, now I'm going to do a squat. | 但无论如何,现在我要蹲下。 |
| 345 | So that's also a very popular leg exercise, a squat. | 这也是非常受欢迎的腿运动, 蹲下。 |
| 346 | And the final leg exercise we're going to do calves. | 最后的腿运动 我们要做小腿。 |
| 347 | So this is just a calf machine. | 所以这只是一个小牛机。 |
| 348 | You work out right here. | 你在这里工作 |
| 349 | This muscle right here is your calf. | 这肌肉是你的小腿 |
| 350 | So you go push up with your toes. | 所以,你去推与你的脚趾。 |
| 351 | So you're standing on your tippy toes and then you go all the way down. | 所以,你站在你的小脚趾 然后,你一直下去。 |
| 352 | And then you push up. | 便向上推举. |
| 353 | So you're on your tippy toes and then you go all the way back down, | 所以,你在你的小脚趾 然后,你走 一路下来, |
| 354 | full range of motion to work out your calves. | 做你的小腿运动 |
| 355 | So one thing you could say after you've done your workout or just an exercise, | 所以有件事你可以说 在你完成你的锻炼或只是一项运动, |
| 356 | you could say, I got a good pump. | 你可以说,我有一个很好的泵。 |
| 357 | I have a good pump from that exercise. | 我有一个很好的泵 从那个运动。 |
| 358 | My chest is pumped. | 我的胸口被泵出来了 |
| 359 | That means there's a lot of blood in your chest and it looks bigger than normal | 也就是说你胸口有很多血 看上去比正常的要大 |
| 360 | or a lot of blood in your arms. | 或怀中大量血迹. |
| 361 | It looks bigger than normal because you're working out, you got pumped. | 它看起来比正常的更大 因为你正在工作, 你被泵。 |
| 362 | So my chest is pumped. | 所以,我的胸部被泵。 |
| 363 | My legs are pumped. | 我的腿被抽动了。 |
| 364 | Very common. | 非常常见 |
| 365 | You might also hear people say if you watch fitness influencers or fitness | 你也可以听到人们说,如果你看 健身影响或健身 |
| 366 | videos that they're chasing the pump. | 视频,他们正在追逐泵。 |
| 367 | Oh, I'm chasing that pump. | 哦,我在追那个泵。 |
| 368 | I love the pump. | 我喜欢这个泵。 |
| 369 | I'm chasing the pump. | 我在追那个泵 |
| 370 | Yo, what's one more exercise you can do with your legs? | 哟,你还能用腿做什么运动? |
| 371 | One more exercise. | 再来一次 |
| 372 | There's a lot, but a very popular one is lunges. | 有很多,但肺部很受欢迎 |
| 373 | This is a lunge. | 这是一个肺。 |
| 374 | So I'm going to lunge forward. | 所以我要向前冲 |
| 375 | That's a lunge. | 这是一个肺。 |
| 376 | Oh, and also I guess we could talk about this real quick. | 哦,还有,我想我们可以谈谈 这个真正的快。 |
| 377 | This is a punching bag. | 这是一个打包。 |
| 378 | So you just punch it. | 所以,你刚刚打它。 |
| 379 | And these up here are chains. | 这些是铁链 |
| 380 | They're kind of making a little bit of noise. | 他们有点吵 |
| 381 | So yeah, they got a punching bag here. | 所以,是的,他们有一个打包在这里。 |
| 382 | It's pretty soft. | 相当柔软. |
| 383 | It doesn't actually hurt when I punch it, which is surprising. | 我一拳就不痛了 这太令人惊讶了 |
| 384 | But now at the end of your workout, you could see, | 但是现在,在你的锻炼结束时,你可以看到, |
| 385 | we hit all our body parts. | 我们攻击了我们身体的所有部位。 |
| 386 | We'd hit every part of our body. | 我们撞到身体的每一部分 |
| 387 | So for our neck, we didn't hit that, but no one ever hits the neck. | 所以,对于我们的脖子,我们没有击中, 但从来没有人击中脖子。 |
| 388 | Really. | 真的吗? |
| 389 | We did push, pull, and legs. | 我们确实推,拉,和腿。 |
| 390 | And now you want to cool down. | 现在你想冷静下来。 |
| 391 | You want to cool down. | 你想冷静下来。 |
| 392 | So to cool down, you go back to the treadmill. | 所以为了冷静下来,你回到跑步机。 |
| 393 | So I'm going to hop back on the treadmill, start it up. | 所以我要跳回跑步机上 启动它 |
| 394 | So now I'm cooling down on this. | 所以,现在我冷却了这一点。 |
| 395 | After this, | 在这之后, |
| 396 | I'll stretch and then I'll be done my workout. | 我会伸展,然后我完成我的锻炼。 |
| 397 | And you could also at the end of your workout, wipe off, | 你也可以在运动结束时 擦干净 |
| 398 | wipe off any sweat on your face. | 擦掉你脸上的汗水 |
| 399 | Usually you have a hand towel that you could wipe your face with, | 通常你有一个手巾 你可以擦你的脸, |
| 400 | but I don't have one. | 但我没有 |
| 401 | Okay. | 摆 |
| 402 | So now we just hit the treadmill to cool down. | 所以,现在我们只是打 脚踏车降温。 |
| 403 | Are you done your workout now? | 你现在练完了吗? |
| 404 | I am done my workout, | 我做完运动了, |
| 405 | but I'm just cooling down right now. | 但我只是冷静下来 现在。 |
| 406 | So the last thing I want to do. | 所以,我最后想做的事。 |
| 407 | So what's that? | 这是什么? |
| 408 | This is a exercise mat. | 这是一个运动垫。 |
| 409 | So you put it on the floor instead of like sitting on the floor. | 所以你把它放在地上,而不是像坐在地上一样。 |
| 410 | The floor might be dirty. | 地板可能很脏 |
| 411 | You put the exercise mat on the floor | 你把运动垫放在地上 |
| 412 | and you could use this to just stretch out, | 你可以用这个伸展, |
| 413 | stretch out. | 伸展出来。 |
| 414 | Is it normal to do a full body workout or is it better to split it up? | 做全身锻炼是正常的,还是最好分开? |
| 415 | Normally I would split it up because it's a lot of, | 通常我会把它拆开,因为它很多, |
| 416 | it takes a lot of effort to do your whole body in one day. | 一天内要完成整个身体 需要很多努力 |
| 417 | And a lot of time, right? | 有很多时间,对吧? |
| 418 | A lot of time, a lot of effort. | 很多时间,很多努力。 |
| 419 | And you'll by the end of the workout or even halfway, | 到锻炼结束甚至一半的时候, |
| 420 | you won't even want to work out anymore. | 你甚至不会想 工作了。 |
| 421 | So it's better to split it up into three different days, | 所以最好把它分成三个不同的日子 |
| 422 | a push pull leg day, and then it's way easier. | 推拉腿的日子, 然后它更容易。 |
| 423 | You have more energy. | 你还有更多的精力 |
| 424 | You don't feel as tired. | 你不觉得累。 |
| 425 | Ooh, that feels good. | 哦,这感觉很好。 |
| 426 | What's that stretch called? | 那个拉伸叫什么? |
| 427 | So this, what I'm doing right now is called static stretching. | 所以,我现在做的是静态伸展。 |
| 428 | So it's when you stretch and you don't move, you just hold the position. | 所以当你伸展不动的时候, 你只是保持姿势。 |
| 429 | So I'm holding it for like 10 to 15 seconds, just stretching, | 所以我拿着它大概10到15秒, 只是伸展, |
| 430 | static stretching. | 静态伸展。 |
| 431 | But this is dynamic stretching. | 但这是动态拉伸。 |
| 432 | Dynamic stretching is when you move your body or a part of your body through a | 动态拉伸是指将身体或身体的一部分通过 |
| 433 | range of motion to stretch it. | 伸展运动范围。 |
| 434 | So you're moving, but it's still stretching. | 所以,你移动,但它仍然伸展。 |
| 435 | Usually you do dynamic stretches before your workout and static stretches after | 通常在健身前进行动态拉伸,在健身后进行静态拉伸 |
| 436 | your workout. | 你的锻炼。 |
| 437 | Okay guys. | 好吧,伙计们。 |
| 438 | So I just got to the gym where I'm about to work out. | 所以我刚到健身房 在那里我要去健身。 |
| 439 | One of my friends is actually here. | 我朋友来了 |
| 440 | Let's go talk to him real quick. | 我们快去和他谈谈 |
| 441 | It looks like, it looks like someone got here before me. | 看起来好像有人比我早到了 |
| 442 | Yeah. | 对 |
| 443 | Working out now. | 现在工作 |
| 444 | What are you hitting? | 你在打什么东西? |
| 445 | Today is pull day. | 今天是拉动日。 |
| 446 | Pull day. | 抽动日. |
| 447 | So I'm hitting my back and my biceps. | 所以我打我的背和我的双胞胎。 |
| 448 | I'm just getting a little bicep pump right now. | 我只是得到一个小 双塞泵现在。 |
| 449 | Oh yeah. | 对 |
| 450 | And yeah. | 对 |
| 451 | What about you? | 你怎么样? |
| 452 | What day are you hitting? | 你打哪一天的电话? |
| 453 | So I'm hitting leg day today. | 所以我今天要打腿一天。 |
| 454 | How long do you think your exercise, your workout is going to be today? | 你觉得你的锻炼会持续多久? |
| 455 | Normally I like to keep it between 30 minutes to an hour. | 通常我喜欢保持30分钟到1小时 |
| 456 | So if it's leg day, 30 minutes, | 因此,如果这是腿日,30分钟, |
| 457 | if it's pull day or push day, then it's probably closer to an hour. | 如果它是拉日或推日, 那么它可能更接近一个小时。 |
| 458 | Yeah. | 对 |
| 459 | Honestly, I don't really feel like warming up today. | 老实说,我真的不想今天暖和起来。 |
| 460 | Like I just kind of want to get into the workout. | 就像我只是想进入锻炼。 |
| 461 | So I'm just going to go straight into probably leg press first, | 所以我会直接进入 可能是腿按先, |
| 462 | leg press, then hack squats, leg extensions, leg curls. | 腿按,然后黑进 蹲,腿伸,腿卷。 |
| 463 | What about the suss machine? | 那苏斯机器呢? |
| 464 | The suss machine. | 须菩提机. |
| 465 | I'll hit that after the hip abduction. | 我会在臀部绑架后打那个 |
| 466 | I forgot to bring my water bottle today, so I'm going to be thirsty. | 我今忘带水瓶,故口渴. |
| 467 | And also I didn't drink any pre-workout. | 而且我也没有喝任何预修。 |
| 468 | Do you have extra pre-workout? | 你有额外的预修吗? |
| 469 | Can I get some? | 我能喝点吗? |
| 470 | Yeah, I got you. | 是的,我给你。 |
| 471 | I bet. | 我敢打赌。 |
| 472 | Check my bag. | 检查我的包。 |
| 473 | Got you, bro. | 抓住你了,哥们。 |
| 474 | Are you going to drink a protein shake after the gym too? | 健身房后你也喝蛋白质奶昔吗? |
| 475 | Yeah. | 对 |
| 476 | I want to say I forgot all my stuff. | 我想说我忘了我所有的东西 |
| 477 | I forgot my water bottle, my protein, my, | 我忘了我的水瓶 我的蛋白质 我的 |
| 478 | uh, pre-workout. | 预修. |
| 479 | Like I'll just take some of yours. | 就像我只吃你的一点。 |
| 480 | Is that chill? | 冷吗? |
| 481 | Yeah, that's chill. | 是啊,这是冷。 |
| 482 | Take some of yours. | 喝点你的 |
| 483 | And then if you ever forget some, | 如果你忘记一些 |
| 484 | you know, just ask me, I got you. | 你知道,只是问我,我得到了你。 |
| 485 | Yeah, just put it on my tab. | 是啊,只是把它在我的帐单上。 |
| 486 | Don't even worry about it. | 亦不烦恼. |
| 487 | And what are your plans for the weekend? | 你周末有什么计划? |
| 488 | Like, | 喜欢, |
| 489 | are you going to do anything on Friday or Saturday? | 你周五或周六要做什么吗? |
| 490 | What's your plans? | 你有什么计划? |
| 491 | Yeah, this weekend, uh, probably going to go for a hike, | 是啊,这个周末,呃, 也许要去 远足, |
| 492 | get some cardio in. | 来点心肺病 |
| 493 | It's always nicer to do cardio outside than it is inside. | 在外面做心肺病总比里面好 |
| 494 | Get some fresh air. | 呼吸点新鲜空气 |
| 495 | Where are you going to hit cardio or where are you going to hike? | 你要去哪里打心肺 还是去哪里走? |
| 496 | I mean, uh, probably in the back backyard, one of the mountains. | 我的意思是,呃,也许在后院, 一个山。 |
| 497 | Yeah. | 对 |
| 498 | Honestly, like cardio, | 老实说,就像心肌 |
| 499 | I'm doing cardio. | 我在做心电图 |
| 500 | What's my favorite cardio? | 我最喜欢的心律是什么? |
| 501 | I like playing sports. | 我喜欢运动 |
| 502 | I thought you'd like swimming best. | 我想你会喜欢游泳的 |
| 503 | No, I like, I like if I'm going to do cardio playing sports cause then it | 不,我喜欢,我喜欢如果我要去做 心肺运动,然后它 |
| 504 | doesn't feel like cardio cause you know, it's a game. | 感觉不像是心跳,因为你知道, 这是一个游戏。 |
| 505 | There's adrenaline. | 有肾上腺素. |
| 506 | It's competition. | 这是竞争。 |
| 507 | Like I prefer that than like some regular boring cardio. | 我更喜欢这样 而不是像一些普通的无聊的心肌。 |
| 508 | But yeah, but let me know if you need a spot or anything. | 但是,是的,但告诉我 如果你需要一个位置或任何东西。 |
| 509 | I got you for a spot because you're hitting, you're hitting pull day. | 我帮你找了位子 因为你在打球,你在拉拉 |
| 510 | So I think I'm going to hit the leg press first and then squats. | 所以我想我先按腿然后蹲下 |
| 511 | So I might need a spot for the squat machine, but I'll let you know. | 所以我可能需要一个位置 蹲下机器, 但我会告诉你。 |
| 512 | All right. | 好吧,我们走。 |
| 513 | Walk through the entrance called a turnstile, | 走过入口,叫做转弯, |
| 514 | card where you tap your card, a face scanner. | 一张卡片 一张脸部扫描仪 |
| 515 | You can see the whole gym here, all this gym equipment, your gym clothes, | 你可以看到这里的整个健身房, 所有这些健身设备,你的健身服, |
| 516 | a water bottle is your earphones and these are wireless. | 水瓶是你的耳机 这些是无线的 |
| 517 | So I'm going to hop on the treadmill here. | 所以我要跳上跑步机在这里。 |
| 518 | It's always important not to skip your warmup by doing this split. | 总是不能因为分身就跳过热身 |
| 519 | Chest, triceps, shoulders, your back, | 胸,三节,肩膀,你的背 |
| 520 | your biceps, these are just gym mats that you place on the floor. | 这些只是你放在地板上的健身垫子 |
| 521 | These are called plates. | 这些叫做盘子。 |
| 522 | It's called a bench. | 名为长凳. |
| 523 | You want to grip your bar is to ask for a spot. | 你想抓住你的酒吧 就是要个位置 |
| 524 | Now reps is short for repetitions. | 现在,代表是短 重复。 |
| 525 | And there's also sets, racket, racket. | 还有套子 拍子 拍子 |
| 526 | That means put the weight back onto here. | 这意味着把重量 回到这里。 |
| 527 | So rack the weight. | 故按轻重. |
| 528 | This is called a barbell. | 这叫巴铃 |
| 529 | 不平无 flat. | |
| 530 | It's on an incline. | 其脉上. |
| 531 | It's declined. | 被否决了 |
| 532 | So a decline bench, your chest, or you call it your pecs. | 所以一个下降的长椅,你的胸, 或者你称之为你的胸肌。 |
| 533 | This part right here is your quads or quadriceps. | 这边是你们的四角或四角 |
| 534 | This part right here is your hamstrings. | 这部分是你的腿 |
| 535 | This part right here is your glutes, your glutes. | 这里的这部分是您的大肚子,你的大肚子。 |
| 536 | And right here, this part is your calves, | 在这里,这是你的小腿, |
| 537 | an adjustable bench because to my shoulders to do a shoulder press is called a | 一个可以调整的长椅,因为我肩部做一个肩部的 媒体被称为 |
| 538 | tricep pull down. | 提拔下来。 |
| 539 | This is fully extending all the way extended, | 这完全延长了, |
| 540 | full range of motion rows. | 全部运动行。 |
| 541 | What is called a deadlift is pull ups. | 所谓的"吊车"就是拉起来 |
| 542 | So slim, | 这么瘦 |
| 543 | lean, thin, isolates the bicep muscle. | 瘦,瘦,隔离双球肌. |
| 544 | So it just is with a curl. | 所以它只是有一个卷曲。 |
| 545 | Oh yeah. | 对 |
| 546 | You can't walk cause you're so sore. | 你不能走路,因为你很疼。 |
| 547 | Sore is like, ah, | 痛是一样,啊, |
| 548 | the pain after you work out. | 你工作后的痛苦。 |
| 549 | So no pain, no gain means you have to always push | 所以,没有痛苦,没有收益 意味着你必须总是推 |
| 550 | through is a leg press machine. | 是一个腿压压机。 |
| 551 | This sticker that shows you what muscles it targets. | 这个贴纸能显示它的目标是什么 |
| 552 | These are the handles, | 这些是手柄, |
| 553 | one on this side, one on this side is called a Smith machine, Smith machine. | 这边一个 这边一个叫史密斯机器 史密斯机器 |
| 554 | And this is just in case the weight falls down, | 这是以防体重下降 |
| 555 | it'll stop here and it won't crush you. | 它会停在这里, 它不会粉碎你。 |
| 556 | Now I'm going to do a squat, | 现在我要蹲下, |
| 557 | standing on your tippy toes. | 站在你的小脚趾上。 |
| 558 | I got a good pump that they're chasing the pump. | 我有一个很好的泵 他们追着泵。 |
| 559 | This is a lunge. | 这是一个肺。 |
| 560 | So I'm going to lunge forward is a punching bag up here are chains. | 所以我要向前冲 上面的打包是铁链 |
| 561 | Except for our neck. | 除了我们的脖子。 |
| 562 | We didn't hit that, but no one ever hits the neck. | 我们没有撞到它, 但从来没有人撞到脖子。 |
| 563 | Really? | 真的吗? |
| 564 | I want to cool down. | 我想冷静下来。 |
| 565 | So to cool down, wipe off any sweat on your face. | 所以要冷静下来 擦掉你脸上的汗水 |
| 566 | This is a exercise mat, static stretching. | 这是一个运动垫,静态拉伸。 |
| 567 | So it's when you stretch and you don't move, you just hold the position. | 所以当你伸展不动的时候, 你只是保持姿势。 |
| 568 | So I'm holding it. | 所以我拿着它。 |
| 569 | Dynamic stretching is when you move your body. | 动态拉伸就是移动身体的时候. |
| 570 | I didn't drink any pre-workout. | 我没有喝任何预修。 |
| 571 | Are you going to drink a protein shake after the gym too? | 健身房后你也喝蛋白质奶昔吗? |
| 572 | Thank you guys very much for watching. | 非常感谢你们观看。 |
| 573 | If you liked this video, | 如果你喜欢这个视频, |
| 574 | give it a Chong Yang San Liang and Guang Shu. | 赐以崇阳三良,广舒. |
| 575 | It really helps. | 这真的有帮助。 |
| 576 | Thank you guys for watching. | 谢谢你的观看。 |
| 577 | Bye bye. | 再见 |
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