新概念雙語(yǔ)：五大經(jīng)典健身POSE：你擺對(duì)了沒有？

Finding the motivation to go to the gym can be hard enough。 But if you don‘t do the exercises properly， all that hard work， sweat and discipline will have been a waste。

能找到去健身房的動(dòng)力已經(jīng)夠難的了。你若是運(yùn)動(dòng)不得法，一切努力、汗水和自制力都是白費(fèi)力氣。

Here are five common exercises many people get wrong - see how you can fix your technique to maximise your workout。

以下是五大人們常常做不對(duì)的運(yùn)動(dòng)，看看如何改進(jìn)方法，優(yōu)化鍛煉成果。

SQUAT

深蹲

Main thing people do wrong when doing is a squat is they bend from the back。 By keeping your back and chest straight， you help prevent injury。 Another common mistake is people‘s knees extend past their toes， placing stress on the knee， or their heels lift off the ground making them unbalanced。

深蹲時(shí)人們常犯的錯(cuò)誤就是弓背。保持前胸后背挺直可以免受傷害。另一個(gè)常見的錯(cuò)誤即是膝蓋超過腳趾，使膝蓋受壓、腳后跟離地，導(dǎo)致失去平衡。

To perform a perfect squat，

position your feet just outside shoulder width apart with your feet pointing slightly outwards， keep your head and chest facing forward and place your weight on your heels。 Bend from the knees and push your hips back behind your heels so your thigh-bone is parallel to the floor。

要想完美做深蹲，那么雙腳間距要稍大于肩寬，腳尖稍稍朝外，頭和胸朝前，重心置于腳跟。彎曲膝蓋，臀部后推超過腳后跟，這樣可以保持大腿骨與地面平行。

PUSH UPS

俯臥撐

When doing a push-up you should keep your back straight， and when going down， your chest should be parallel to the floor。

做俯臥撐的時(shí)候，你得保持背部挺直，下壓的時(shí)候，胸部與地面平行。

While there is no right or wrong as to where your arms should be positioned， keeping them further apart will work out your chest while having the closer together will work your triceps。

至于手臂放哪里無所謂對(duì)錯(cuò)，張開些可以鍛煉胸部，而靠攏些鍛煉三頭肌。

LUNGE

弓步

When you lunge down， your front knee should not extend over your toes。 Getting depth with the lunge will get the most out of the exercise， but make sure your back knee does not

thud to the floor， but instead， lightly touches the ground。

弓步下壓時(shí)，前腳膝蓋不得超過腳趾。下壓得越低，運(yùn)動(dòng)收獲越大，但要確保后腳膝蓋不會(huì)重?fù)舻孛妫菓?yīng)輕觸地面。

By keeping a straight back， you help prevent injury。

保持背部挺直，可以預(yù)防傷害。

PLANK

平板支撐

To perform the plank correctly your back should be kept flat and straight with your stomach muscles held in。 Hands should also be kept shoulder-width apart。

要做對(duì)平板支撐，你的背部得保持平直，腹部肌肉收緊。手保持與肩同寬。

The idea of a plank is to be in a straight line， that way it engages your abs a bit more。 Another tip is to squeeze your glutes。

平板支撐的理念是要保持一直線，還需要再用到點(diǎn)你的腹肌。另外還建議你收緊臀部。

SIDE PLANK

側(cè)平板支撐

The most common mistake people make when performing a side-plank is they don‘t keep their hip elevated。 When getting in to position， your side should be a straight line， not sagging or curved。

人們做側(cè)平板支撐時(shí)最常犯的錯(cuò)誤就是臀部沒有保持抬起狀態(tài)。擺姿勢(shì)的時(shí)候，身體側(cè)邊應(yīng)當(dāng)呈一直線，不下沉也不彎曲。

A side plank is a

great way to strengthen the oblique muscles of the abdomen。

側(cè)平板是增強(qiáng)腹部斜肌的好方法。