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Hi again. Welcome back to www.engvid.com. I'm Adam. Today's lesson is about getting you in shape.
大家好。欢迎来到英格威英语学习网。我是亚当。今天我们来学习保持体型相关的词汇。
What does that mean? It means going to the gym and exercising, and all the vocabulary you need to do that well.
这是什么意思呢？意思就是去健身房锻炼，在那里你需要用到的所有词汇。
If you go to the gym and you need to speak to a personal trainer or a fitness coach,
如果你去了健身房，你需要和你的私人教练或者健身教练沟通，
he or she will use these words to help you get a very nice body.
他或她会使用这些词汇来帮助你获得良好的身材。
So let's start with these. First of all, most people who go to the gym want to "get in shape".
我们来以这些开始。首先，大多数去体育馆的人想要保持体型。
It doesn't mean they want to become square or a circle or a triangle.
不是说他们想变成方形，圆形或者三角形。
It means they want to have a good body, and also to feel healthy.
意思是他们想要一个好身体，感觉健康。
They want to breathe easier, they want to be able to walk or run for a longer time, they want to be able to feel good about their physical condition.
他们想要呼吸更轻松，他们想要长时间走路或跑步，他们想对他们的身体状况感到开心。
Now, a lot of people also go to the gym because they want these things.
很多人去体育馆，因为他们想要这些事情。
They want to be "fit". "Fit" basically means healthy. Some people want to get "toned".
他们想要“健康”。“fit”的意思就是健康。有些人想要变得“结实”。
They want some lines here and there; they don't want to be round.
他们想要练出线条，他们不想是圆的。
They want more lines, a little bit more showing muscles; a little bit less showing fat. Some people want to get "cut".
他们想要更多线条，更多肌肉，更少脂肪。他们想要线条明显。
Now, "cut" means that you see all the lines where all the muscles are or should be, because you've worked out a lot.
“cut”的意思是你会看到身上遍布线条，肌肉分离明显，因为你已经进行了很多锻炼。
You have very little fat, more muscle. Now, some people want to get "shredded". "Shredded" means like very, very, very cut.
你的脂肪变很少，肌肉更多。有些人想要更线条更多。意思是非常多的肌肉分离。
So if you think, for example, Brad Pitt, in the movie Fight Club, he was shredded.
想想看，比如搏击俱乐部里面的布拉德皮特，就是一个肌肉男。
Very little fat, all muscle, and cut in all the right places.
脂肪很少，都是肌肉，恰到好处。
Then if you say someone is "jacked", then you think of Arnold Schwarzenegger.
如果你形容某人“jacked”，那么你就会想到阿诺德·施瓦辛格。
Before he was a politician, a little bit before he was an actor, he was a bodybuilder.
在成为政客之前，成为演员前不久，他是一名健美先生。
He was "jacked"; he had huge muscles everywhere. "Ripped" and "shredded" basically mean the same thing.
他是个肌肉男。身体上都是大块肌肉。“Ripped”和“shredded”意思类似。
These are all slang words for "toned", basically. And everybody wants like a "six-pack abs".
基本上，这些都是“结实”的俚语表达。大家都想要“六块腹肌”。
They want one, two, three, four, five, six. You have to work very hard for that.
他们想要六块腹肌。你得非常努力锻炼才行。
You have to get rid of a lot of fat to get all the muscles to show up.
你得减掉所有脂肪，让肌肉显现出来。
Keep in mind: all of these things, they're more about a lifestyle than about exercising, but you have to exercise to get all these things.
要知道：这些东西，更多是关于生活方式，而不是锻炼，但是你得通过锻炼才能实现。
Okay, so what can you do to exercise? You can "work out".
你可以做什么来锻炼呢？你可以“健身”。
One thing you can do, you can walk around your house every day after dinner and, you know, work your digestive system.
有一件你可以做的事情是，你可以每天在房子里散步，锻炼你的消化系统。
All the food you ate goes to the right places, everything okay.
所有吃的食物都到达恰当的地方，都很好。
But you can also "work out", means you go to the "gym" where they have all the weights, all the machines, you can exercise.
你也可以去“锻炼”。意思是健身房锻炼，那里有各种哑铃和健身器材。
"Work out", exercise. Why? Because you want to get rid of your "spare tire". Now, this happens a lot more to men, but a spare tire.
为什么锻炼？因为你想减掉“多余的肉”。它经常用在男人身上。
So, you know in your car if you have a flat tire, in the back, you have a spare tire? So imagine carrying that spare tire around your stomach.
如果你的车爆胎了，你会换上车后面的备胎。想象在你的胃周围的多余的肉。
You're skinny, skinny, skinny, fat, skinny, skinny, skinny, skinny. That's your spare tire.
这里瘦，这里胖，这里瘦。这就是你多余的肉。
Now, men also have "love handles", you can grab them on the side and you can play with them.
男人也有腰间赘肉，你可以在边上抓住，玩它。
I won't explain too much where the "love handle" term comes from, but that's what they're called.
我不会过多解释这个词是哪里来的，但是这就是它们的说法。
Women, on the other hand, it's called a "muffin top".
女人的腰间赘肉则叫做“muffin top”。
Because you know when you have a muffin, there's the paper, and then-whoop-it comes out?
因为你知道，如果你有一个松饼，这里有纸，然后它就会出来？
So if you're wearing really tight jeans and then a little bit sticks out, that's your muffin top.
如果你穿很紧的牛仔裤，就会有一些肉会凸出来，那就是你的腰部赘肉。
So, you go to the gym, you want to get rid of all these things. Some people want to "bulk up", means they want to get bigger.
所以你去健身房，你想要减掉这些东西。有些人想“bulk up”，意思是他们想加大块头。
They want to "build muscle". Muscle. Some people want to "slim down", means they want to get thinner.
他们想“增加肌肉”。有些人想要“slim down”，意思是他们想要变更瘦。
They want to "burn fat". So you build muscle, you burn fat. Ideally, you do both at the same time.
他们想燃烧脂肪。所以你增加肌肉，燃烧脂肪。理想的是，两者可以同时进行。
And, of course, more important than all of this: diet.
当然，更重要的是：饮食。
You have to stop eating McDonalds, you have to stop eating pizza, you have to stop eating bad food if you want to get any of these things.
你不能吃麦当劳，不能吃披萨。如果你想有效果，你不能再继续吃不健康的食物了。
Now, what can you do at the gym? You can do "weights".
你在健身房能做什么？你可以“举重”。
"Weights" means like actual physical, heavy things that you lift, etc. you do all kinds of things with them.
“举重”指的是是实际的物理的，你举起的重的东西，等等。你用它们做各种各样的事情。
Or you could do "cardio". "Cardio" is short for "cardiovascular", it means working the lungs, working the inside,
或者你可以做“有氧运动”。“Cardio”是“cardiovascular”的缩写，意思是锻炼肺，锻炼内部机能，
getting the body, the blood to flow properly, getting your air passages to open and close properly.
使身体和血液正常运转，让你的呼吸顺畅。
One thing you can do for cardio is "aerobics", so you know, like jumping jacks,
你可以做有氧运动来锻炼心肺，比如开合跳，
and all that stuff, and running, and all these things, exercises on the floor.
还有跑步，所有这些在地上的运动。
You do only with your body and a lot of movement to get the inside to burn fat.
只用身体做很多的动作来消耗内部脂肪。
Now, you can also do the "treadmill". This is one machine. It's a machine that you stand on.
你也可以在跑步机上跑步。这是一个机器。你可以站在上面。
It has like a belt, and you just walk. You don't go anywhere; you just walk, walk, walk for an hour. You burn a lot of fat.
它有一个皮带，你可以在上面走。但是还在原地。你就走啊走，走一个小时。会燃烧很多脂肪。
"Burn a lot of calories" is more correct, and hopefully slim down.
“燃烧大量卡路里”更准确，但愿会瘦下来。
Now, if you want to bulk up, if you want to build muscle, you have to do things like "push ups".
如果你想加大块头，如果你想增加肌肉，你得做像“俯卧撑”之类的运动。
"Push ups" on the floor, you're basically almost lying down on the floor, and with your arms, you push yourself up.
在地板上做俯卧撑，你基本上是伏卧在地板上，用你的手臂做俯卧撑。
This is the floor. Okay? Or you could do "pull ups". On a bar, you pull yourself up. Pull yourself up and down.
这是地板。或者你可以做“引体向上”。抓住一个棒子做引体向上。上下运动。
Or you can use "barbells" or "dumbbells". What's the difference between a barbell and a dumbbell?
或者你可以用“杠铃”或者“哑铃”。杠铃和哑铃的区别是什么？
A barbell has a long bar with however much weight you put on them, and you lift them up, do whatever. Dumbbells are similar, but they're smaller.
杠铃有一个长棒，你可以往上面加配重。然后举起来，做动作。哑铃和它类似，但是它们更小。
So you grab with one hand and one hand, or you can just do one hand, and you can do all kinds of lifts with the dumbbell.
所以你可以用两只手抓，或者你可以只用一只手，你可以用哑铃做各种各样的举重。
You can also use "cables". These are like machines, but it's like a metal wire,
你也可以使用“cables”。它们就像是机器，但是它像是一个金属线，
and you use them to pull, or push, or whatever you need to do, whatever muscle group you want to work.
你可以用它推或拉，或者其它你想要的动作，来锻炼你想锻炼的肌肉群。
And then you can do a "bench press". So a "bench" is basically a bench; you sit on it, you lie down on it, and you...
然后你可以做“仰卧推举”。长凳指的就是凳子，你坐在上面，你躺下来，然后...
You're lying down, and you're pushing the barbell up and down, or the dumbbell, or whatever you need to do.
你躺下来，将杠铃推上推下，或者哑铃，或者其它你需要用来锻炼的东西。
Now, what we do with when we do weights, we do "sets" and "reps". "Reps" is short for "repetitions".
当我们举重的时候，我们会说“sets”和“reps”。“reps”是“repetitions”的缩写。
So, for example, if you're doing curls, if you're lifting up the dumbbell, you do 12 reps, and you do it three times, so three sets.
比如，如果你做卷起，你要举起哑铃，做12次，而且要做三组。
Each set has 12 reps. Okay? So, now, if you go to the gym and you want to get shredded or you want to get jacked or you want to just slim down,
每一组都做12次。如果你想去健身房练肌肉，或者你想瘦下来，
you know what to tell the trainers or what to tell the people there who are helping you out.
你就知道该告诉教练什么，或者告诉那里帮助你的人你要练什么。
More importantly, what to tell yourself. Now, if you want to practice these words, go to www.engvid.com.
更重要的是，告诉自己练什么。如果你想练习这些词汇，请登录英格威英语学习网。
There's a quiz there to help you practice these words. You can ask questions in the comment section.
那里有一个小测，你可以练习使用这些词汇。你可以在评论区向我们提问。
And, of course, come back and visit us again. Don't forget to join my...
当然，欢迎再回来看我们的课程。不要忘记...
To subscribe to my YouTube channel. See you again soon. Bye.
订阅我的油管频道。再见。
