如何鍛煉胸部和肩膀

今天的這段對話，在討論健身，
 
健身能讓人身體更健康，如何鍛煉胸部和肩膀
 
來聽今天的講解:
 
 A: OK, Mike, you are fit, and you got me motivated. I want to work out, so I thought I would ask you about a work out routine, so first let's talk about upper body? What should I do for my chest and shoulders?
 
邁克，你很健康，而且你讓我也產生了動力。我也想健身，所以我想問你幾個與健身有關的問題，我們先說上半身訓練吧？我想鍛煉胸部和肩膀應該怎么做？
 
B: Well, the first basic chest work-out is the bench press, where you use the straight bar, and you should probably do three sets, if you're starting out: three sets, doing ten reps each set.
 
最基本的胸肌訓練是用杠鈴進行仰臥推舉，你可以先做三組，剛開始的時候做三組，每組10次。
 A: OK, three sets would mean I do it three times with rest in between, correct?
 
好，做三組，就是說我在每組之間可以休息，對吧？
B: Yes.
 
對。
 
A: And how much time should I rest between each set?
 
那每組之間可以休息多長時間呢？
 
B: Maybe a minute-and-half, two minutes.
 
大概一分半或兩分鐘。
 A: OK, and then when I do each set, so you say I do ten reps, that means I lift the weights ten times?
 
好，你剛才說每組10次，意思是每組臥推10次嗎？
 
B: Yes.
 
對。
 
A: OK, and I should do heavy enough weight that I can only do it ten?
 
好，這樣的重量訓練，我每組只做10次就可以嗎？
 
B: Yeah, you should lift weight that is heavy enough to where you can only do it ten times.
 
對，這種重量訓練做10次就夠了。
 
A: OK, so, that's gonna build my chest and my shoulders?
 
好，這種訓練可以鍛煉胸肌和肩部肌肉，對吧？
 
B: That will build your chest.
 
可以練胸肌。
 
A: OK and then what about my shoulders? What can I do for my shoulders?
 
好，那我要怎么鍛煉肩部肌肉？我要做哪些訓練？
 
B: Well, a good one is the military press which, there's usually good machines for that, where you sit down and you just press the bar above your head.
 
比較好的訓練方式是用肩部推舉訓練器，你坐在器械上，握住頭部上面的手柄向上推舉。
 
A: OK, so you think it's better that I do this on a machine than free weights?
 
好，你認為相比于進行舉重訓練，我利用器械進行肩部推舉訓練更適合嗎？
 
B: Yeah, if you're just starting out, I think you should do it on a machine. It's probably safer. You can get the motion down and then it puts less strain on your back.
 
對，如果你剛開始鍛煉，我認為利用器械進行訓練更好一些。這樣更安全。你可以減少運動量，這樣可以減少對背部的壓力。
 
A: OK, and when I do this, again I should do it about ten reps?
 
好，那這個訓練我也是做10次嗎？
 
B: Yeah, about the same.
 
對，一樣的。
 
A: OK, now when I lift should I do it like really quick and fast or like slow?
 
好，向上推舉的時候，是應該很快的進行還是盡量慢一些？
 
B: You should bring weight down slow and explode up.
 
應該快速向上推舉，慢慢放下。
 
A: Oh, so I lower the bar slowly and then push up as quick as possible?
 
好，就是說我要慢慢放下，但是盡量快的向上推舉，是吧？
 
B: Yeah, and you do that ten times.
 
對，這樣做10次。
 
A: OK, so we've got my chest workout, we've got my shoulder work-out. What about my arms? I want big arms, Mike. I want guns.
 
好，我們剛才說了胸肌和肩部肌肉的鍛煉方法。那手臂呢？邁克，我想要強壯的手臂。
 
B: Well, for arms, there's a lot of good exercises, usually for your biceps, the basic would be dumbbell curl, or straight bar curl, which you use the large straight bar, so you just stand and hold the bar in front of you, and just bring it up towards your chest.
 
有很多鍛煉手臂的好方法，通常來說，如果要鍛煉二頭肌可以做啞鈴彎舉和杠鈴彎舉，保持站立，握住杠鈴放于體前，把杠鈴舉至胸部位置。
 A: OK. Is there any dos and don'ts about lifting the bar, like things I should be careful of?
 
好。在舉杠鈴時有沒有什么注意事項，我應該注意些什么？
 
B: Just make sure that your back is straight and that your stomach muscles are tight so that it keeps you solid.
 
要確保你的背部保持筆直，這樣你的腹部肌肉就會收緊，保持堅實狀態(tài)。
 A: So, I need to keep my torso, my chest, very straight and not move to much?
 
我的軀干和胸部都要保持筆直，不能動太多嗎？
 
B: Yes. Yes.
 
對，沒錯。
 
A: OK and the same as before: ten reps?
 
好，和以前一樣，也是做10次嗎？
 
B: Yep, that's the same as well.
 
對，一樣的。
 
 A: OK, so do the curls. Alright. I'm set. I hope I'm gonna get pumped, Mike.
 
好，彎舉。好，我準備好了。邁克，我要鍛煉。