2016考研英语阅读精选：比跑步更有效塑形的5种锻炼

　　在考研英语中，阅读分数可谓是占到了总分的半壁江山，正所谓“得阅读者得考研”。对于备考2016考研的同学们，在平时的复习中一定要拓展阅读思路，各类话题都要关注，这样才能在整体上提升考研英语阅读水平!新东方在线考研分享《2016考研英语阅读精选》，一起来学习吧!

　　2016考研英语阅读每日精选：比跑步更有效塑形的5种锻炼

　　5 Exercises That Are More Effective In Shaping Your Body Than Running

　　Everyone wants to be in shape. But not many people absolutely love working out and running. However, there are a variety of exercises you can do in your home or your backyard that are just as effective in toning your body as running, if not more so. The following exercises affect various parts of the body, ensuring that you’re getting an all-around workout each time you put on some gym clothes.

　　每个人都想拥有好身材。但并不是很多人非常喜欢锻炼和跑步。然而,有各种各样的练习你可以在家里或你的后院做，他们一样可以像跑步那样有效地调理身体,如果没有更多的话。下面的练习影响到身体的各个部分,确保你每次穿上健身房的衣服你就能得到全面的锻炼。

　　1. Burpees

　　立卧撑

　　Burpees are like up-downs with an included jump added into the motion. It’s a full body exercise that focuses on your core while also increasing your stamina. As you get a rhythm down, you should increase the speed of your motions. Try to do them as fast as you possibly can for maximum effect. Try doing 100 of these a day, and you’re sure to see improvement within a week.

　　立卧撑就像是在俯卧撑的动作中加跳跃。这是一个全身运动,关注你的核心,同时也增加你的耐力。当你有一个节奏的时候,你应该提高你的运动的速度。为了达到最大的效果试图以你可以的最快的速度做。每天做100个,一周之内你肯定能看到改进的地方。

　　2. Tuck Jumps

　　塔克跳

　　Who would have thought that simply jumping in place would be a great alternative to running? Tuck jumps burn calories and build up your endurance, and you don’t need a lot of space to do them correctly. While doing tuck jumps, put your arms out straight in front of you and pull your knees up as you jump, trying to touch them to your hands. The closer you get, the stronger your core will become. Try to do as many tuck jumps in one session as you possibly can!

　　谁会想到简单的在一个地方跳跃对于跑步来说是一个更好的选择?塔克跳跃可以燃烧卡路里和建立你的耐力,你不需要很多空间去把它做正确。做塔克跳跃时,把你的手臂直接放在你的面前,当你跳起来的时候把你的膝盖抬起来,让它们触摸到你的手。你越接近,你的核心肌肉将会变得越强。尝试尽你所能在一个学期中多做塔克跳!

　　3. Jump Rope

　　跳绳

　　If you feel silly simply jumping in place, grab a jump rope to accompany your workout. As well as burning calories and increasing stamina, jumping rope is a great way to get your heart rate up quickly. While jumping rope, you can add variations to mix up your routine, such as: quickening or slowing your pace, tuck jumping, or doing “double unders.” There are also many jump rope workout routines you can check out on YouTube if you need some guidance.

　　如果你觉得在一个地方跳太简单,抓住一个跳绳陪你锻炼。不但可以燃烧卡路里而且还可以增加耐力,跳绳是一种让你心跳很快的方式。跳绳时,您可以添加一些变化来搅乱你的平时习惯，如:加快或放慢你的步伐,塔克跳,或做“双摇”。这儿也有许多跳绳锻炼常规，如果你需要一些指导可以看看YouTube上。

　　4. High Knee Sprints

　　高膝盖冲刺

　　When you do go for a jog or run, you can vary your speed as well as your range of motion to increase effectiveness. Think of high knees as the motion you would make while running in place, but continue moving forward while doing so. Doing high knee sprints will burn more calories as well as increase your heart rate even more than simple running or jogging. While doing high knees you should keep the same running pace or, if possible, increase your speed. Try to do high knee sprints intermittently throughout your jog, but take breaks to slow your pace and jog when you need to.

　　当你去慢跑或跑步,你可以在你的运动范围内改变你的速度来增加效果。高膝盖运动可以在你跑步的时候同时进行，但是继续保持往前跑。做高膝盖冲刺将消耗更多的卡路里以及增加你的心率，甚至超过简单的跑步或慢跑。做膝盖高时你应该保持相同的运行速度,或者如果可能的话加快你的速度。尝试在你慢跑的时候间歇性地做高膝盖冲刺,但休息放慢你的速度并且当你需要的时候也可以慢跑。

　　5. Long Jumps

　　长跳

　　To do long jumps effectively, you should be in a wide open space. Obviously, the idea is to jump as far as you can, so the larger the space, the more potential your workout has. With your feet firmly planted on the ground, jump as far forward as you possibly can. Do it again and again until you reach the edge of your workout space, turn around, and go back. Try to do sets of 10-20 jumps at least three times to build lower body and core strength. You’ll also be working on your balance and coordination, as you’ll have to hold yourself back as you gain forward momentum. Just make sure to stop short of any walls.

　　要使长跳有效,你应该在一个开放的空间。显然,意思就是尽你所能跳得远,所以空间越大,你的潜能就越能激发。双脚稳稳地站在地上,尽量向前跳。一遍又一遍,直到你达到锻炼空间的最边缘,你就可以转身,回去。尝试做至少三次10 - 20序列的长跳去建立下半身和核心力量。你也在训练你的平衡和协调能力,因为当你获得前进的动力的时候你必须要把你的身体稳住。只需要确定不要缺少任何一面墙。

　　6. Mountain Climbers

　　登山者

　　You’ve probably been doing mountain climbers ever since 3rd grade gym class without realizing the beneficial effects they have on your body. Mountain climbers increase your circulation, and require you to utilize your whole body to do them effectively. Doing this exercise strengthens your arm, core, and leg muscles throughout the routine. You don’t need a large space in which to do mountain climbers, so you have no excuse to not drop down and do a few sets of 50 while watching TV tonight!

　　从三年级的体育课开始你可能已经做了登山者，只是没有意识到他们对你身体的益处。登山者可以增加你的血液循环,并且需要你利用你的整个身体有效地去做。这个练习在整个程序中加强你的手臂,核心肌肉和腿部肌肉力量。你不需要一个大空间去登山,所以你没有理由不卧倒,在今晚看电视时做几个系列的动作!

　　来源：大耳朵英语

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