大忙人也可以隨時隨地進行的7種簡單運動

7 Simple Exercises Busy People Can Do Anywhere, Anytime

大忙人也可以隨時隨地開始的7種簡單運動

Looking for quick, easy ways to get in shape? Thereare simple exercises to help tone your body withouthaving to go to the gym. Want to know the bestpart? They can be done anywhere, anytime! These exercises only take a few minutes to complete, requireno outside equipment, and are easy to master. No matter if you’re at work, at home, or on the go, theseeasy-to-follow calisthenic exercises are sure to make you break a sweat.

你是否一直在尋找一種既簡單又快速的保持苗條身型的方法？現在爲你提供幾種無需到健身館，就可以進行健身的簡單運動。想知道它們最大的好處是什麼嗎？那就是你可以隨時隨地開始健身。這些運動只需幾分鐘就可以完成，不需要室外設備，容易上手。不管你是在辦公室、在家、或者是在路上，這些簡單易學的健身操動作都可以讓你大汗淋漓。

Calf raises

提踵

Doing calf raises will help strengthen your gastrocnemius and soleus muscles. In other words, calf raisesstrengthen your lower legs. There are a lot of different ways to do calf raises, but one of the easiest—andmost effective—is doing the standing raise. This video further details how to do a stationary calf raise:

提踵訓練可以幫助加強腓腸肌和比目魚肌。也即是說，提踵動作可以增強小腿力量。提踵動作有很多種方法，但是最簡單的方法之一——也是最有效的方法——就是站立提踵。這段視頻將會更加詳細講述怎樣站立不動的提踵。

Chair dips

手撐椅子上下降法

Where there’s a chair, there’s a way! Chair dips are great for strengthening your triceps and can be donejust about anywhere. Like other exercises, there are varying techniques that can either increase ordecrease resistance. This video shows the different variations on this tried-and-true classic:

有凳子就有方法！手撐椅子上下降法有益於加強肱三頭肌，且隨處可以鍛鍊。像其他動作一樣，在增加或減少阻力時需要不同的技巧。視頻可以將這個經得起檢驗的經典動作的各個階段的變化詳細展示出來。

Lunges

弓箭步

Because you’re using your own body weight, lunges both strengthen your lower body and increase overallflexibility. Lunges can be done anywhere: You can lunge when you walk to the kitchen; you can lunge to thedriveway as you get the paper in the morning, and you can even lunge when you walk from your desk to thewater cooler at work. Here’s another video that shows the ins and outs of lunging:

因爲你一直運用整個身體的力量弓箭步既可以加強下身的力量也可以增加整個身體的靈活性。弓箭步隨地可做：你可以用弓箭步走到廚房去，你還可以拿着早上的報紙，以弓箭步走到車道去等車。甚至工作的時候，你還可以以弓箭步從你的辦公桌走到沸水冷卻器處接水喝。這個視頻將會詳細地告訴你弓箭步動作的知識。

Squats

深蹲

The most important thing to keep in mind when doing squats is having proper form. Squats are one of themost effective full body exercises around because they simultaneously work to build muscle and burn fat. Try using a chair as a reference point as to how far down you should go:

深蹲時要記得最重要的是動作要正確。深蹲是最有效鍛鍊全身的動作之一。因爲它能同時鍛鍊肌肉，燃燒脂肪。可以拿張凳子作爲參考來衡量你應該蹲下到什麼程度。

Planks

平板支撐法

Looking for effective exercises to tighten your core? Planks are great at strengthening both your abs andyour back–all you need is a flat surface. Remember to time how long you can hold it, and then try to add afew more seconds every time thereafter. Here’s a guide on how to perform a basic plank:

還在尋找一種可以全身繃緊的有效訓練嗎？平板支撐法有益於加強背部和腹肌，這個方法只需要一塊平整的地面。記得記錄你能堅持的時間，並嘗試每次超越幾秒。這裏可以告訴你怎麼做一個基本平板支撐法。

After you’ve mastered the basics, try adding side planks to your routine.

在你掌握了這些基礎之後，可以嘗試在將側向平板支撐法加到你鍛鍊中。

Arm circles

手臂旋轉法

Worried about flabby arms? Arm circles are great at toning while simultaneously strengthening your arms. They can be done with varying intensity, all of which will help you feel “the burn.” Here’s a beginner’s guideto help get you started:

擔心手臂肌肉鬆弛嗎？手臂旋轉法可以有效地使手臂肌肉繃緊同時增加手臂力量。你可以可以用不同的力氣轉動，只要這些動作能讓你感到“燃燒”的感覺。這裏有初學者指導來幫助你開始。

If you’re at work, try to grab a book or a binder for some extra weight.

工作的時候，可以試着拿本書或者訂書機來增加重量。

Bur pees

立臥撐

The most high-intensity exercise on this list, burpees are often referred to as the cornerstone to anyworkout because they are guaranteed to produce results. This aerobic exercise helps strengthen yourentire body by utilizing almost every muscle group. There are many different ways to perform a burpee, butthe easiest one is quite possibly the best. As with every other exercise, proper form is a must.

這是本次介紹的7中運動中強度最大的一種運動。立臥撐通常會被作爲其他訓練的基礎，因爲這個動作確實有效。這種有氧運動通過運動身體上的每一塊肌肉來幫助增強整個身體。可以使用多種不同的方法來練習立臥撐，但是最簡單的方法也許就是最好的方法。跟其他的運動一樣，動作正確是最重要的。

The above exercises are proven classics that require very little room and no equipment. While it may nottake you long to master each exercise, the incredible array of different methods to employ is endless. Onceyou feel comfortable with the basics, begin applying the advanced techniques and embrace the burn. Keeptrack of the amount of time or reps you do for each one and continually strive to increase it.

上面介紹的運動都是一些不需要大空間和設備就可以鍛鍊的運動。每一項也不需要話費很長時間來學會，幾種方法按不同順序排列組合來鍛鍊收穫是無窮。一旦在這些基本鍛鍊中感到舒適，你就可以使用先進的健身儀器來酣暢淋漓的健身了。記住你每一個動作都做了多長時間和幾次，然後慢慢地增加次數或時間。

In addition to the exercises above, why not make exercising a part of your everyday routine? For example,take the stairs at work instead of the elevator, and instead of wasting the gas going to the grocery store whynot walk or ride your bike instead. Getting in shape doesn’t require the use of a Gold’s Gym membership,all it takes is a little gumption, a bit of creativity, and a lot of willpower.

除了以上所提到的運動之外，爲何不降將一些其他的運動作爲你日常生活的一部分呢？例如：上班的時候可以爬樓梯而不是搭電梯，與其浪費汽油開車去商店，爲何不步行或者騎自行車去呢。保持苗條並不要求你一定要一張金色的健身卡，你要做的就是堅持，一點點的創新還有強大的意志力。