如何训练下半身和腿部
今天的这段对话，在讨论下半身训练，
很多人为了健康选择锻炼身体，那么，如何训练下半身和腿部
来听今天的讲解:
A: 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?
迈克，你分享了重量训练的一些注意事项，我们之前聊了上半身训练。现在来说说下半身训练和腿部训练吧？我真的不想做腿部的重量训练。我不做也可以吗？
B: 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 affect the other parts of your body as well, so you need to be balanced.
你应该进行腿部训练，你要进行全身训练，因为如果你只锻炼身体的一部分，也会对身体的其他地方造成影响，所以锻炼要平衡。
A: OK, so I'm convinced. I'm gonna work on my legs. What's the most basic exercise I should do?
好吧，你说服我了。我会做腿部训练的。我应该做哪些最基本的训练？
B: I think you should start off squatting. That's where you put... make sure you have a squat 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.
我想你应该先从蹲起开始训练。你要用到深蹲架，把头部后面的杠铃放到肩膀上，然后下蹲，蹲到你好像坐在椅子上那样，然后起立。
A: 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?
我经常看到人们在健身房做这种训练。他们都用负重腰带。我也要用负重腰带吗？
B: 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 posture yourself.
可以用，如果你刚开始训练可以用负重腰带，不过在掌握动作要领以后，我建议你不要再用负重腰带了，尽量让自己去保持正确的姿势。
A: Now, when you do the squat, like how low should I go. Should I go until I'm almost sitting on the floor?
做蹲起的时候，我要蹲到什么程度？是几乎要坐到地上那种程度吗？
B: As is there was a bench underneath your.....
就像你下面有个椅子……
A: Bottom?
臀部下面？
B: Bottom.
臀部下面。
A: Right. Yeah, right. So basically, your legs and your knees should be about 90 degrees.
对，对，没错。基本上来说，就是腿和膝盖要成90度。
B: Yeah.
对。
A: OK, so that's... that will work out all my legs? That's all I have to do is squats?
好，这可以锻炼腿部肌肉？只要做蹲起就可以了？
B: Yeah, that's probably the best one you can do.
对，这是你可以做的最好的锻炼方法。
A: OK, and that is for my calves and my hamstrings too?
好，那也能锻炼小腿和腿筋吗？
B: Not your calves but for your hamstrings and your bottom.
不能锻炼小腿，但可以锻炼腿筋和臀部。
A: OK. So what should I do for my calves?
好，那小腿要怎么锻炼呢？
B: You can do calf 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.
可以做提踵练习，可以借助深蹲架作提踵练习，和做蹲起一样把杠铃放到肩膀上，然后提起脚跟。
A: OK, so in terms of how... of sets, like how many sets should I do of the squats?
好，那要做几组蹲起训练？
B: I think you should start off with three sets.
我想可以从三组开始。
A: Three sets.
三组。
B: The same as the other exercises.
和其他训练一样。
A: And about ten reps?
也是每组10次？
B: And about ten reps, yes.
对，每组10次。
A: So do I always keep the weight constant? I don't have the weight go up or down?
那是一直保持同样的负重吗？不用增加或减少重量？
B: 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.
你掌握动作要领以后，可以开始慢慢增加负重。
A: OK, but I mean, each set should always be the same weight.
好，我是问，每组练习的负重一样吗？
B: Yeah, when you're starting off.
对，刚开始的时候是一样的。
A: OK, yeah. And also just for the calves, just do three sets?
好。提踵练习也是做三组？
B: Yep, just do three sets.
对，做三组就可以。
A: Sometimes I see people doing hamstring, stuff like curling your legs and land on a bench, and they pull the way out...
我看到有人做腿筋练习时，会把腿弯曲，放到椅子上，然后拉伸……
B: From the machine?
用器械吗？
A: Yeah, from the machine. Should I do that?
对，用器械。我也要那么做吗？
B: Yeah, that's a good one. That...that...you can supplement your workout from those machine workouts.
对，那个方法不错。这样可以对其他器械训练进行补充。
A: Alright. Well, thanks a lot, Mike. I'm gonna get started.
好。非常谢谢你，迈克。我要开始锻炼了。
很多人为了健康选择锻炼身体，那么，如何训练下半身和腿部
来听今天的讲解:
A: 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?
迈克，你分享了重量训练的一些注意事项，我们之前聊了上半身训练。现在来说说下半身训练和腿部训练吧？我真的不想做腿部的重量训练。我不做也可以吗？
B: 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 affect the other parts of your body as well, so you need to be balanced.
你应该进行腿部训练，你要进行全身训练，因为如果你只锻炼身体的一部分，也会对身体的其他地方造成影响，所以锻炼要平衡。
A: OK, so I'm convinced. I'm gonna work on my legs. What's the most basic exercise I should do?
好吧，你说服我了。我会做腿部训练的。我应该做哪些最基本的训练？
B: I think you should start off squatting. That's where you put... make sure you have a squat 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.
我想你应该先从蹲起开始训练。你要用到深蹲架，把头部后面的杠铃放到肩膀上，然后下蹲，蹲到你好像坐在椅子上那样，然后起立。
A: 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?
我经常看到人们在健身房做这种训练。他们都用负重腰带。我也要用负重腰带吗？
B: 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 posture yourself.
可以用，如果你刚开始训练可以用负重腰带，不过在掌握动作要领以后，我建议你不要再用负重腰带了，尽量让自己去保持正确的姿势。
A: Now, when you do the squat, like how low should I go. Should I go until I'm almost sitting on the floor?
做蹲起的时候，我要蹲到什么程度？是几乎要坐到地上那种程度吗？
B: As is there was a bench underneath your.....
就像你下面有个椅子……
A: Bottom?
臀部下面？
B: Bottom.
臀部下面。
A: Right. Yeah, right. So basically, your legs and your knees should be about 90 degrees.
对，对，没错。基本上来说，就是腿和膝盖要成90度。
B: Yeah.
对。
A: OK, so that's... that will work out all my legs? That's all I have to do is squats?
好，这可以锻炼腿部肌肉？只要做蹲起就可以了？
B: Yeah, that's probably the best one you can do.
对，这是你可以做的最好的锻炼方法。
A: OK, and that is for my calves and my hamstrings too?
好，那也能锻炼小腿和腿筋吗？
B: Not your calves but for your hamstrings and your bottom.
不能锻炼小腿，但可以锻炼腿筋和臀部。
A: OK. So what should I do for my calves?
好，那小腿要怎么锻炼呢？
B: You can do calf 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.
可以做提踵练习，可以借助深蹲架作提踵练习，和做蹲起一样把杠铃放到肩膀上，然后提起脚跟。
A: OK, so in terms of how... of sets, like how many sets should I do of the squats?
好，那要做几组蹲起训练？
B: I think you should start off with three sets.
我想可以从三组开始。
A: Three sets.
三组。
B: The same as the other exercises.
和其他训练一样。
A: And about ten reps?
也是每组10次？
B: And about ten reps, yes.
对，每组10次。
A: So do I always keep the weight constant? I don't have the weight go up or down?
那是一直保持同样的负重吗？不用增加或减少重量？
B: 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.
你掌握动作要领以后，可以开始慢慢增加负重。
A: OK, but I mean, each set should always be the same weight.
好，我是问，每组练习的负重一样吗？
B: Yeah, when you're starting off.
对，刚开始的时候是一样的。
A: OK, yeah. And also just for the calves, just do three sets?
好。提踵练习也是做三组？
B: Yep, just do three sets.
对，做三组就可以。
A: Sometimes I see people doing hamstring, stuff like curling your legs and land on a bench, and they pull the way out...
我看到有人做腿筋练习时，会把腿弯曲，放到椅子上，然后拉伸……
B: From the machine?
用器械吗？
A: Yeah, from the machine. Should I do that?
对，用器械。我也要那么做吗？
B: Yeah, that's a good one. That...that...you can supplement your workout from those machine workouts.
对，那个方法不错。这样可以对其他器械训练进行补充。
A: Alright. Well, thanks a lot, Mike. I'm gonna get started.
好。非常谢谢你，迈克。我要开始锻炼了。
