如何获得6块腹肌

 　　Every man dreads¹ and awaits the albatross of the elusive² 6-pack abdomen³. Call it the ills of Pornography or heightened ideals of women,

　　but every man is being subjected to the prospect⁴ of having the perfect body and a ripping 6-pack is the right way to stay ahead of the obese⁵ curve. Here’s how you can get your own.

　　1. Lose Fat

　　Bulging⁶ bellies⁷ need to be tucked in before they can be sculpted⁸ into form. Here are some ways to lose body fat.

　　a. Cardio Workouts

　　Nothing makes you lose body fat faster than some rigorous cardio-workouts. The elevated heart rate and induced perspiration⁹ disintegrates¹⁰ the globules of fat and turns them into usable energy. This results in faster dissipation of cellulite and results in a leaner physique. With so many options to choose from, you can indulge in cycling, running, swimming or even dancing to help shed those kilos.

　　b. Smaller Meals

　　The key element in losing weight is maintaining a high metabolic¹¹ rate. High metabolism¹² burns fat even after working out. The only way to achieve a high metabolic rate is to have smaller meals at regular intervals¹³ during the day. Stuffing yourself like a turkey will only slow down the digestive process and result in unnecessary fat deposition¹⁴.

　　c. Don’t Miss Breakfast

　　Breakfast is the most important meal of the day and hence should not be skipped at any cost. The concept of breakfast is to introduce food to the system after long hours of fasting while you sleep. Having your breakfast within an hour of waking up will keep the metabolic rate high throughout the day.

　　d. Weight Training

　　Sometimes lifting weights is good for providing the resistance to help shed cellulite off some resilient muscles. Weight training is not only for people who wish to beef up their physiques, but is also used in achieving a leaner physique.

　　2. Build Muscle

　　Once the body fat is lost, the muscles need to be toned to maintain the desired 6-pack physique. Here are some exercises to help you get that perfect structured abdomen.

　　a. Crunches¹⁵

　　Crunches are versatile¹⁶ workouts providing the correct tensile flexibility¹⁷ to the abdominal¹⁸ muscles. Lie down on the floor with your knees bent¹⁹ and hands behind your head. Lift your body to touch your head to your knees. This exercise targets the upper and middle abdomen. Doing the same on your sides will help enhance the oblique²⁰ muscles.

　　b. Leg Lifts

　　Leg lifts are not only a good way for toning your lower abdominal muscles, but also for improving thigh²¹ and hamstring strength. Lift both your legs off the ground and move them as close to your prostrated²² torso as possible.

　　Fit physiques are not only desirable, but also signs of good health. By following the suggested tips, you shall be able to sport your rock-solid abs in style.

1 dreads   

n.恐惧，畏惧( dread的名词复数 )；令人恐惧的事物v.害怕，恐惧，担心( dread的第三人称单数 )

参考例句：

• The little boy dreads going to bed in the dark. 这孩子不敢在黑暗中睡觉。 来自《简明英汉词典》
• A burnt child dreads the fire. [谚]烧伤过的孩子怕火（惊弓之鸟，格外胆小）。 来自《现代英汉综合大词典》

2 elusive   

adj.难以表达(捉摸)的；令人困惑的；逃避的

参考例句：

• Try to catch the elusive charm of the original in translation.翻译时设法把握住原文中难以捉摸的风韵。
• Interpol have searched all the corners of the earth for the elusive hijackers.国际刑警组织已在世界各地搜查在逃的飞机劫持者。

3 abdomen   

n.腹，下腹(胸部到腿部的部分)

参考例句：

• How to know to there is ascarid inside abdomen?怎样知道肚子里面有蛔虫？
• He was anxious about an off-and-on pain the abdomen.他因时隐时现的腹痛而焦虑。

4 prospect   

n.前景，前途；景色，视野

参考例句：

• This state of things holds out a cheerful prospect.事态呈现出可喜的前景。
• The prospect became more evident.前景变得更加明朗了。

5 obese   

adj.过度肥胖的，肥大的

参考例句：

• The old man is really obese,it can't be healthy.那位老人确实过于肥胖了，不能算是健康。
• Being obese and lazy is dangerous to health.又胖又懒危害健康。

6 bulging   

膨胀； 凸出（部）； 打气； 折皱

参考例句：

• Her pockets were bulging with presents. 她的口袋里装满了礼物。
• Conscious of the bulging red folder, Nim told her,"Ask if it's important." 尼姆想到那个鼓鼓囊囊的红色文件夹便告诉她：“问问是不是重要的事。”

7 bellies   

n.肚子( belly的名词复数 )；腹部；（物体的）圆形或凸起部份；腹部…形的

参考例句：

• They crawled along on their bellies. 他们匍匐前进。
• starving children with huge distended bellies 鼓着浮肿肚子的挨饿儿童

8 sculpted   

adj.经雕塑的

参考例句：

• a display of animals sculpted in ice 冰雕动物展
• The ladies had their hair sculpted by the leading coiffeur of the day. 女士们的发型都是当代有名的理发师做的。

9 perspiration   

n.汗水；出汗

参考例句：

• It is so hot that my clothes are wet with perspiration.天太热了，我的衣服被汗水湿透了。
• The perspiration was running down my back.汗从我背上淌下来。

10 disintegrates   

n.（使）破裂[分裂，粉碎]，（使）崩溃( disintegrate的名词复数 )v.（使）破裂[分裂，粉碎]，（使）崩溃( disintegrate的第三人称单数 )

参考例句：

• Particles rain down from the slug and it finally disintegrates. 颗粒从上面纷纷下落，最后腾涌消失。 来自辞典例句
• When the uranium disintegrates, it changes into lead. 当铀蜕变时，它变成了铅。 来自辞典例句

11 metabolic   

adj.新陈代谢的

参考例句：

• Impressive metabolic alternations have been undergone during embryogenesis.在胚胎发生期间经历了深刻的代谢变化。
• A number of intoxicants are associated with metabolic acidosis.许多毒性物质可引起代谢性酸中毒。

12 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。

13 intervals   

n.[军事]间隔( interval的名词复数 )；间隔时间；[数学]区间；（戏剧、电影或音乐会的）幕间休息

参考例句：

• The forecast said there would be sunny intervals and showers. 预报间晴，有阵雨。
• Meetings take place at fortnightly intervals. 每两周开一次会。

14 deposition   

n.免职，罢官；作证；沉淀；沉淀物

参考例句：

• It was this issue which led to the deposition of the king.正是这件事导致了国王被废黜。
• This leads to calcium deposition in the blood-vessels.这导致钙在血管中沉积。

15 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

16 versatile   

adj.通用的，万用的；多才多艺的，多方面的

参考例句：

• A versatile person is often good at a number of different things.多才多艺的人通常擅长许多种不同的事情。
• He had been one of the game's most versatile athletes.他是这项运动中技术最全面的运动员之一。

17 flexibility   

n.柔韧性，弹性，（光的）折射性，灵活性

参考例句：

• Her great strength lies in her flexibility.她的优势在于她灵活变通。
• The flexibility of a man's muscles will lessen as he becomes old.人老了肌肉的柔韧性将降低。

18 abdominal   

adj.腹（部）的，下腹的；n.腹肌

参考例句：

• The abdominal aorta is normally smaller than the thoracic aorta.腹主动脉一般比胸主动脉小。
• Abdominal tissues sometimes adhere after an operation.手术之后腹部有时会出现粘连。

19 bent   

n.爱好，癖好；adj.弯的；决心的，一心的

参考例句：

• He was fully bent upon the project.他一心扑在这项计划上。
• We bent over backward to help them.我们尽了最大努力帮助他们。

20 oblique   

adj.斜的，倾斜的，无诚意的，不坦率的

参考例句：

• He made oblique references to her lack of experience.他拐弯抹角地说她缺乏经验。
• She gave an oblique look to one side.她向旁边斜看了一眼。

21 thigh   

n.大腿；股骨

参考例句：

• He is suffering from a strained thigh muscle.他的大腿肌肉拉伤了，疼得很。
• The thigh bone is connected to the hip bone.股骨连着髋骨。

22 prostrated   

v.使俯伏，使拜倒( prostrate的过去式和过去分词 )；（指疾病、天气等）使某人无能为力

参考例句：

• He was prostrated by the loss of his wife. 他因丧妻而忧郁。 来自《现代英汉综合大词典》
• They prostrated themselves before the emperor. 他们拜倒在皇帝的面前。 来自《简明英汉词典》