英文原版对话1000个:871 Upper body workout

Todd: 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 routine¹, so first let's talk about upper body? What should I do for my chest and shoulders?

Mike: Well, the 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.

Todd: OK, three sets would mean I do it three times with rest in between, correct?

Mike: Yes.

Todd: And how much time should I rest between each set?

Mike: Maybe a minute-and-half, two minutes.

Todd: OK, and then when I do each set, so you say I do ten reps, that means I lift the weights ten times?

Mike: Yes.

Todd: OK, and I should do heavy enough weight that I can only do it ten?

Mike: Yeah, you should lift weight that is heavy enough to where you can only do it ten times.

Todd: OK, so, that's gonna build my chest and my shoulders?

Mike: That will build your chest.

Todd: OK and then what about my shoulders? What can I do for my shoulders?

Mike: 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.

Todd: OK, so you think it's better that I do this on a machine than free weights?

Mike: Yeah, if you're just starting out, I think you should do it on a machine. It's probably safer. You can get the motion² down and then it puts less strain³ on your back.

Todd: OK, and when I do this, again I should do it about ten reps?

Mike: Yeah, about the same.

Todd: OK, now when I lift should I do it like really quick and fast or like slow?

Mike: You should bring weight down slow and explode up.

Todd: Oh, so I lower the bar slowly and then push up as quick as possible?

Mike: Yeah, and you do that ten times.

Todd: OK, so we've got my chest workout, we've got my shoulder workout. What about my arms? I want big arms, Mike. I want guns.

Mike: Well, for arms, there's a lot of good exercises, usually for your biceps, the basic would be dumbbell curl⁴, 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.

Todd: OK. Is there any dos and don'ts about lifting the bar, like things I should be careful of?

Mike: Just make sure that your back is straight and that your stomach muscles are tight so that it keeps you solid.

Todd: So, I need to keep my torso, my chest, very straight and not move too much?

Mike: Yes. Yes.

Todd: OK and the same as before: ten reps?

Mike: Yep, that's the same as well.

Todd: OK, so do the curls⁵. Alright. I'm set. I hope I'm gonna get pumped, MIke.
 

1 routine   

n.例行公事，惯例；adj.例行的，常规的

参考例句：

• It is everyday routine.这是每天的例行公事。
• She found the hospital routine slightly dull.她感到医院的工作有点枯燥乏味。

2 motion   

n.打手势，示意，移动，动作，提议，大便；v.运动，向...打手势，示意

参考例句：

• She could feel the rolling motion of the ship under her feet.她能感觉到脚下船在晃动。
• Don't open the door while the train is in motion.列车运行时，请勿打开车门。

3 strain   

n.紧张，拉紧，血统；v.劳累，拉紧，过份使用

参考例句：

• Strain the fat off before you serve the soup.在上汤前把里面的油滤掉。
• He had a muscular strain.他肌肉过劳。

4 curl   

n.(一绺)鬈发；卷曲；vt.卷曲；vi.卷曲；缭绕

参考例句：

• She put her hair in rollers to make it curl.她用卷发夹子把头发弄鬈曲。
• Does her hair curl naturally?她的头发是天然鬈曲的吗？

5 curls   

n.一绺鬈发( curl的名词复数 )；卷曲物；螺旋状物；（指头发）拳曲v.（使）弯曲( curl的第三人称单数 )；（使）卷曲；盘旋；缠绕

参考例句：

• His hair curls naturally. 他的头发天生鬈曲。
• Her hair fell over her shoulders in a cascade of curls. 她的卷发像瀑布一样垂在肩上。 来自《简明英汉词典》