在健身房剛開始訓練應該從哪兒開始

今天的這段對話，在討論健身，
 
在健身房剛開始訓練應該從哪兒開始
 
來聽今天的講解:
 
A: Hey, there! You look a little lost, are you new here?
 
嘿，那位，你看起來很茫然的樣子。你是新來的嗎？
 
B: Yeah, how did you know?
 
是的，你怎么知道的？
 
A: You can always spot the newbies. I can give you a few pointers if you want. Were you trying to use this machine here?
 
新來的總是很好認。如果你需要的話，我可以給你一些指點。你是要是這個機器嗎？
 
B: Yeah, I just started my training today and I'm not really sure where to begin.
 
是的，我今天剛剛開始訓練，實在不知道從哪兒開始。
 
A: It's okay, I know how it is. This machine here will work out your upper body, mainly your triceps and biceps. Are you looking to develop strength or muscle tone and definition?
 
沒關系，我知道。這臺機器是鍛煉你的上半身，主要是肱三頭肌和二頭肌。你是想增強力量還是鍛煉肌肉和線條？
 
B: Well, I don't want to be ripped like you. I just want a good physique with weights and cardio.
 
嗯，我不想有像你一樣撕裂狀的肌肉線條。我只想通過舉重和有氧運動練一個好的體型。
 
A: In that case, you want to work with less weight. You can start off by working ten to fifteen reps in four sets. Five kilo weights should be enough. Now it's very important that you stretch before pumping irons or you might pull a muscle.
 
這樣的話，你要少練點兒舉重。你可以做10到15個一組，做四組。五千克的重量就夠了。現(xiàn)在很重要的一點是，你要在舉重前做一下伸展運動，否則會拉傷肌肉。
 
B: Got it. Wow!! Is that the weight you're lifting? My goodness !! That's a lot of weight!
 
明白了，這是你舉的重量嗎？我的天哪，這太重了！
 
A: It's not that much. Just watch, I'm OK.
 
沒那么多，看看我，沒事兒。