英語(yǔ)世界文摘:10 Ways You Can Exercise at Home Without Any Equipment

對(duì)于有些小伙伴來(lái)說(shuō)，越是努力背單詞背語(yǔ)法，英語(yǔ)成績(jī)?cè)绞请y看，倒不如去多讀多看些自己喜歡的文章，在文章中培養(yǎng)語(yǔ)感和理解力，下面是小編整理的關(guān)于英語(yǔ)世界文摘:10 Ways You Can Exercise at Home Without Any Equipment的資料，希望對(duì)你有所幫助！

10 Ways You Can Exercise at Home Without Any Equipment

在家無(wú)器械健身

By Suzanne Hiscock

文/蘇珊娜·希斯科克

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

如果能買得起健身房里各式昂貴的器械，是不是很棒？雖然這聽起來(lái)很不錯(cuò)，但并不適合大多數(shù)人。運(yùn)動(dòng)非常重要，你需要的是有效的無(wú)器械運(yùn)動(dòng)。

To make these exercises even more fun, you can blast[1] music while you’re doing them. Some you can even do while watching TV.

你可以邊聽音樂(lè)邊鍛煉，甚至可以邊看電視邊運(yùn)動(dòng)，讓運(yùn)動(dòng)變得更有趣。

[1] blast 大聲放（音樂(lè)）。

Now you have no more excuses! Here are 10 great exercises that you can do at home, without the need for any equipment:

現(xiàn)在你再也沒有借口了！下面10種運(yùn)動(dòng)在家就可以做，還不需要任何器械：

1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of[2] stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!

1. 散步——如果天氣好，你可以出去走走，既能鍛煉身體又能欣賞周圍景色。但是，如果天氣不適合外出，在家也能輕松進(jìn)行有效的步行鍛煉。家里如有樓梯，你可以上下走幾次。（在樓梯上運(yùn)動(dòng)時(shí)，你甚至可以拿著一堆要洗的衣服。）這種低強(qiáng)度有氧運(yùn)動(dòng)有助于鍛煉你的腿部。如果家里沒有樓梯，那就繞著房間走幾圈——這可能不是很令人興奮，但同樣有效。

[2] a flight of 一段（樓梯）。

2. Jumping jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up[3], too.

2. 開合跳——這總是很有趣，讓人回想起小時(shí)候。誰(shuí)小時(shí)候沒有鬧著玩地這樣跳過(guò)呢？令人驚喜的是，這也是很好的有氧運(yùn)動(dòng)，且有助于熱身。

[3] warm up 熱身運(yùn)動(dòng)。

3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

3. 俯臥撐——這可能不是多數(shù)人最喜歡的運(yùn)動(dòng)。雖然俯臥撐很難，你可以用更簡(jiǎn)單的方法來(lái)做。你不需要假裝自己是巨石強(qiáng)森，用一只手做俯臥撐，只做對(duì)自己有效的就好。做俯臥撐時(shí)，你可以膝蓋著地，而不是伸直雙腿?；蛘?，你可以站立面朝墻做。這將增強(qiáng)你的手臂力量，鍛煉你的胸部肌肉。

4. Leg lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

4. 抬腿——這對(duì)增強(qiáng)腿部力量、鍛煉腿部肌肉很有幫助。如果你覺得把腿伸直很難，可以試著稍稍曲腿。

5. Crunches – The best exercise for building up and strengthening abdominal[4] muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

5. 仰臥卷腹——這是鍛煉和增強(qiáng)腹肌的最佳運(yùn)動(dòng)。剛開始這項(xiàng)運(yùn)動(dòng)，不要急著讓頭完全起來(lái)。只需身體抬高到可以感到肌肉拉伸的位置，你就能看到效果。

[4] abdominal 腹部的。

6. Jogging in place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

6. 原地慢跑——慢跑對(duì)心臟很有好處。你可以在家看電視或聽音樂(lè)時(shí)原地慢跑。唯一需要的裝備就是一雙好鞋，以消除腿部壓力。

7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

7. 深蹲——這是對(duì)腿部和臀部很棒的運(yùn)動(dòng)。如果覺得太難，你可以試著從一把普通的椅子上站起來(lái)再坐下。只需重復(fù)幾次，就能給你的身體帶來(lái)好處。

8. Light weight lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent[5] bottles or even water jugs.

8. 輕量舉重——你不需要為此購(gòu)買價(jià)格不菲的器械，可以利用家里的任何東西。從輕的東西開始舉，例如一罐豆子，慢慢試著舉一些更重的東西。你可以試著舉一罐牛奶、一瓶洗衣液，甚至是一壺水。

[5] detergent 清潔劑；去垢劑。

9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

9. 跳舞——這是一項(xiàng)很好的運(yùn)動(dòng)，對(duì)心臟有好處。不僅如此，跳舞還能振奮精神，讓你整體感覺更好。

10. Step exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)

10. 臺(tái)階運(yùn)動(dòng)——利用家里的臺(tái)階，你可以重復(fù)上下臺(tái)階來(lái)增強(qiáng)腿部肌肉。（但一定要小心?。?

Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month. You don’t even need the expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

運(yùn)動(dòng)很重要，但你不必出門去健身房，每月支付一大筆會(huì)員費(fèi)。你甚至不需要昂貴的器械，就能讓身體得到有效的鍛煉。利用家里的東西，舒舒服服在家運(yùn)動(dòng)。只有你舒服了，你才更可能堅(jiān)持鍛煉。所以，別躺著，開始鍛煉吧！