双语:11种自虐方法让书虫爱上锻炼

 　　双语:11种自虐方法让书虫爱上锻炼

　　1. The Wall Sit-N-Read

　　贴墙N字坐姿阅读法

　　How it works: Assume the sitting position on a wall of your choice. Continue to do this until you finish one chapter. Sitting on the couch and reading IS comfy, but this way you will FEEL THE BURN!!!!

　　怎么做：找一面墙，背靠着摆好坐姿。一直保持这个姿势直到读完一章。坐沙发上看书确实很舒服，但靠墙坐你会觉得身体在燃烧！！！！

　　2. Page-Turner Push-Ups

　　翻页式俯卧撑

　　How it works: Place an open book on the floor. Proceed to complete push-ups while reading as many pages as you can. This also will test how well you are at multitasking.

　　怎么做：在地上放本打开的书。一边尽可能地多看几页一边坚持完成俯卧撑动作。这也可以检验你是否擅长处理多重任务。

　　3. Trilogy Tricep Reps

　　三部曲肱三头肌训练法

　　How it works: Grab two books from a trilogy of your choice in each hand. Prop¹ the third book in front of you for entertainment, then proceed to complete your desired amount of reps. You’ll be able to finish a book in NO time.

　　怎么做：从三本书里选两本书抓在手上，一手一本。把第三本书支在面前阅读，设定好一组动作的时间，然后坚持做下去。你会发现一本书一眨眼就看完了。

　　4. Character Kicks

　　角色背诵踢腿法

　　How it works: Place a closed book on the floor in front of you — something you’ve read before. Then recite as many characters from the book as you can while completing leg kickbacks² for each leg. Hopefully you’re good with names!

　　怎么做：放一本合上的书在面前的地板上——书是你之前看过的。然后两条腿轮流做后踢动作，同时背书中人物的名字，越多越好。但愿你是个记人名的好手！

　　5. Literary Lunges

　　文学弓步法

　　How it works: Grab two books of equal weight in each hand. Using the books as weights, lunge across an open room until you’ve completed your desired set. Bonus points if you use encyclopedias³.

　　怎么做：一手拿一本重量相等的书。把书当做平衡砝码，在一间开阔的屋子里蹲弓步，直到你完成一组设定的动作。如果你拿的是百科全书则可加分。

　　6. Page Planks⁵

　　书页平板支撑法

　　How it works: Assume the plank⁴ position with your book placed directly under you. Hold your plank until you've successfully finished an entire page. Time flies when you're reading a good book!!

　　怎么做：摆好平板支撑的动作，下面放本书。坚持做，直到成功看完一整页。读一本好书的话你会感觉时间过得飞快！！

　　7. Chapter Curls

　　章节哑铃弯举法

　　How it works: TIME TO TEST YOUR ENDURANCE. Using two books as dumbbells, bring them to your chest. Repeat until you’ve completed the number of chapters in the book your currently reading.

　　怎么做：检验你忍耐力的时刻到了。拿两本书当作哑铃举到胸前。重复这项动作，直到看完你正在看的章节。

　　8. Reading Marathon Leg Raises

　　持久抬腿阅读法

　　How it works: Lying on your side, move your leg up and down in a motion that resembles cutting with a pair of scissors. Repeat until you finish an entire chapter. (Or an entire book, if you're really ambitious.)

　　怎么做：侧身躺下，一条腿上下抬举，就像剪子在剪东西。重复直至你看完一整个章节。（如果你很有雄心，可以读完一整本书。）

　　9. Fat Stack Crunches⁶

　　书堆仰卧卷腹法

　　How it works: Place an enormous stack of books in front of you. Begin your crunches, grabbing a book from the pile for each one you do. Repeat until you've grabbed the entire pile. This might just make crunches more entertaining.

　　怎么做：面前摆上厚厚的一摞书。开始做仰卧卷腹，每做一个就从书堆上拿一本书。重复动作直至你拿完一整摞书。这也许会使仰卧卷腹变得更有趣。

　　10. Series Squats⁸

　　书名深蹲法

　　How it works: Stand in front of your bookshelf and begin doing squats. Stop when you've properly named all the titles of every series on your shelf. You'll be a squat⁷ master in no time.

　　怎么做：站在书架前，开始做深蹲。然后说书架上所有书的书名，都说对了就可以停下。过不多时你就会成为深蹲大师。

　　11. The Cooldown

　　静止看书法

　　How it works: Lie flat on your back. Hold the book above your head and read until your arms are sore.

　　怎么做：平躺下，仰卧。把书举到头部上方看，直到胳膊酸痛。

1 prop   

vt.支撑；n.支柱，支撑物；支持者，靠山

参考例句：

• A worker put a prop against the wall of the tunnel to keep it from falling.一名工人用东西支撑住隧道壁好使它不会倒塌。
• The government does not intend to prop up declining industries.政府无意扶持不景气的企业。

2 kickbacks   

n.激烈反应( kickback的名词复数 )；佣金，回扣

参考例句：

• Everyone at City Hall is receiving kickbacks. It's the only way to get anything done there. 市政府里的每个人都收回扣，在那里只有送红包，事情才办得成。 来自《简明英汉词典》
• G raft or kickbacks paid to officials or law enforcem ent authorities. 暗中付给官员或执法人员的回扣。 来自互联网

3 encyclopedias   

n.百科全书， （某一学科的）专科全书( encyclopedia的名词复数 )

参考例句：

• However, some encyclopedias can be found on the Web. 同时，一些百科全书能也在网络上找到。 来自互联网
• Few people think of encyclopedias as creative enterprises; but they are. 鲜少有人想到百科全书是创意的工作，但它确实是。 来自互联网

4 plank   

n.板条，木板，政策要点，政纲条目

参考例句：

• The plank was set against the wall.木板靠着墙壁。
• They intend to win the next election on the plank of developing trade.他们想以发展贸易的纲领来赢得下次选举。

5 planks   

（厚）木板( plank的名词复数 )； 政纲条目，政策要点

参考例句：

• The house was built solidly of rough wooden planks. 这房子是用粗木板牢固地建造的。
• We sawed the log into planks. 我们把木头锯成了木板。

6 crunches   

n.（突发的）不足( crunch的名词复数 )；需要做出重要决策的困难时刻；紧要关头；嘎吱的响声v.嘎吱嘎吱地咬嚼( crunch的第三人称单数 )；嘎吱作响；（快速大量地）处理信息；数字捣弄

参考例句：

• I can't bear the way she crunches the sugar. 我简直看不惯她嚼糖的那副样子。 来自辞典例句
• Crunches with a twisting motion (to hit obliques) are excellent. 做仰卧起坐时加上转体动作更好。 来自互联网

7 squat   

v.蹲坐，蹲下；n.蹲下；adj.矮胖的，粗矮的

参考例句：

• For this exercise you need to get into a squat.在这次练习中你需要蹲下来。
• He is a squat man.他是一个矮胖的男人。

8 squats   

n.蹲坐，蹲姿( squat的名词复数 )；被擅自占用的建筑物v.像动物一样蹲下( squat的第三人称单数 )；非法擅自占用（土地或房屋）；为获得其所有权；而占用某片公共用地。

参考例句：

• The square squats in the centre of the city. 广场位于市中心。 来自互联网
• Various squats, lunges, jumps and sprints are incorporated for the humans. 主人们还要进行下蹲、弓步、跳跃和短跑等各项训练。 来自互联网