节选自《疯狂英语》第57期
伴读小贴示
本文有两个语言特色：一是注意文中指导性语言的特点：句短、用词简炼、连贯；二是有不少与健身有关的词汇。我们常常会被不少看似很专业的词难倒，其实这类词很多都是我们熟悉的词，如本文的warm-up、stretch、chin up等。
He starts me out with a good 6)cardio warm-up before we get to work. Once my heart rate is up, David shows me the first exercise, shadow boxing. Using three pound weights, he has me stand with my 7)abs tight and my back flat. Then, a series of punches—8)crossovers, upper cuts and hooks.
Reporter: So what are we working here? Is this arms or back?
David: If you look at our bodies actually, you can see it, and it helps focus on those different muscles. We’re working your shoulder, working your back, working your arms—both your 9)biceps and your 10)triceps—and definitely working your abs.
他让我在开始锻炼前先做心肺热身。等心跳加速后，大卫教我做首项运动——影子拳击。在手臂上绑上三磅重的铅，他让我收腹挺胸站好，然后做一连串交叉拳、上钩拳和钩拳的动作。
记者：我们现在在做什么？是在练手臂，还是背部？
大卫：看着我们的身体，你就可以看得出，这样做有助于集中锻炼那些不同的肌肉，练肩膊、背部、手臂，包括二头肌和三头肌，也肯定能锻炼腹部。
Next, David shows me the 11)lunge kick.
David: Let’s get back...and kick it off...Nice...Good. As you go back, you’re working the 12)hamstrings and the 13)gluts in the left leg, and as you kick up, you’re engaging the front part of the right leg. You can do this anywhere.
To really 14)tone the muscles, David suggests doing 10 to 15 lunges on both legs.
David: So we’ve done your legs, we’ve done your upper body, now we’re going to work on the abs.
第二步：踢腿
然后，大卫教我猛力踢腿。
大卫: 我们退后一步，然后踢腿，不错，好。退后时你会练到左腿的肌腱，并减去赘肉; 踢腿时会练到右腿的前部，这个动作可以在任何地方做。
要真正收紧肌肉，大卫建议两腿各踢十至十五次。
大卫: 我们练完腿和上身，现在来做腹肌练习了。
Crunch Exercises
He shows me his basic 15)crunch exercise with a twist.
David: Crunch up from the shoulders, 16)exhale as you come up, lift it up and hold it up... That’s the movement. Nice and slow on the way down, do not rest and come right back up...Good. Last one, you’re going to hold the last one up. Here’s a little surprise for you, 17)chin up, stay in that position, suck it in and small. Ten more.
Although David doesn’t believe in pain, I certainly felt the burn. After half hour on the 18)treadmill, we finished the workout with some 19)stretching to ease my tired muscles.
David: Let your body and your mind dictate what you want to do. Don’t have a 20)preconceived notion of what you’re going to do in the gym. You may not feel up to it. Oh, Monday is leg day. You may not be up for legs. So you really need to keep an open mind about that. And keep it fresh and change it.
So for a balanced mind, body and spirit, remember David’s tips. For a balanced workout, try lunge kicks, shadow boxing, and crunches. And don’t forget to stretch.
David: You look great, your form was great, and you look calm. I like that.
第三步：腹肌练习
他教我稍作变化的基本收腹练习。
大卫: 将上半身抬起，往上抬时呼气，抬起和停住，就是这个动作。做对了，再慢慢下去，别完全躺下并马上再往上抬起来。好的。最后一次，完成最后一个往上抬的动作后要稳住。给你一点惊喜，把下巴抬高，保持姿势，吸气，一点一点慢慢地下去。再做十次。
大卫虽说不相信有痛感才表示锻炼有效的理论，但我确实感到身体发热。在跑步机上跑半小时，最后舒展身体以松弛疲倦的肌肉来结束锻炼。
大卫: 让身心主宰你想做的事，别事先想着去健身室做什么练习，到时你可能不想做。比如说周一练腿，但你可能到时不想练腿。所以确实需要保持开放的态度，保持新鲜感和灵活处理。
要做到身、心、灵的平衡，记住大卫的忠告吧。均衡的锻炼可尝试踢腿、影子拳击和腹肌练习，别忘记舒展身体。
大卫：你看来很棒，姿态很好，而且很平静，我很满意。
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