在线英语听力室

搬家时如何避免背部受伤

时间：2016-11-30 23:53:58

（单词翻译:单击）

 　　Almost everyone I know who has relocated complained about back pain when it was over. I made sure I wasn't around on moving day itself, so I really can't tell you if they complained then. My guess is they complained about back pain while they were moving, too.

　　我认识的几乎所有搬过家的人在搬完后都会腰酸背痛。当时我没有参与，所以不知道他们搬家的那一刻有没有抱怨。我猜他们在搬家的时候也抱怨腰酸背痛。
　　It was only when I had to move that I really understood the need for things like planning ahead, self care, pacing, etc.
　　只有当我不得不搬的时候,我才真正理解有些事情需要提前计划，比如自我照顾、时间距离的把握等。
　　Now that I'm snugly1 in my new place, here are my tips for a back-safe move:
　　现在我搬家后住在舒适的新家,给大家分享一下避免腰酸背痛的小技巧：
　　Start Early
　　早点准备
　　Nearly everyone accumulates things. The problem is many of us don’t realize how much stuff we have until we relocate.
　　几乎每个人都会积累很多东西，问题是当我们搬家时，很多人才会意识到我们有多少东西。
　　One thing I did to prepare for moving was to start purging2 unnecessary belongings3 an entire year ahead. I held a garage sale which not only put a few bucks4 in my pocket, but significantly lightened my load when moving day arrived. And since I was on a roll after the sale, I continued to reduce the load I'd eventually be carrying by donating and selling.
　　搬家前我准备了一件事，就是一年前开始清理不必要的行李。我举行了一个车库出售,不仅可以小赚一笔，也可以减轻搬家的压力。既然在出售后还得要搬家，最终我通过捐款和销售减少了我搬家的负荷。
　　Strengthen Your Core
　　巩固你的核心
　　Another aspect of starting early is to plan ahead about how you'll support your back when the day comes. Most spine5 experts will tell you that a strong core—by core I mean abdominal6 and pelvic muscles—is the best way to protect your back.
　　早期计划的另一个方面是当搬家那天到来时，提前计划如何支撑你的背部。大多数脊椎专家都将告诉你,一个强有力的核心部分是腹部和骨盆肌肉，那是最好的保护你的背部方法。
　　The workout could include:
　　锻炼方法包括：
　　? lower abdominal work
　　? 下腹肌练习
　　? upper abdominal work
　　? 上腹肌练习
　　? oblique7 abdominal strengthening
　　? 斜肌加强练习
　　? the bridge exercise
　　? 弓形练习
　　? all 4s back stretch
　　? 四秒背伸
　　? a gentle spinal8 twist
　　? 普通的脊柱扭转
　　? some prone9 work to target your back muscles
　　? 针对背部肌肉的俯卧练习

分享到：


点击收听单词发音收听单词发音  

1 snugly e237690036f4089a212c2ecd0943d36e     
adv.紧贴地；贴身地；暖和舒适地；安适地
参考例句：
  • Jamie was snugly wrapped in a white woolen scarf. 杰米围着一条白色羊毛围巾舒适而暖和。 来自《简明英汉词典》
  • The farmyard was snugly sheltered with buildings on three sides. 这个农家院三面都有楼房，遮得很严实。 来自《简明英汉词典》
2 purging 832cd742d18664512602b0ae7fec22be     
清洗； 清除； 净化； 洗炉
参考例句：
  • You learned the dry-mouthed, fear-purged, purging ecstasy of battle. 你体会到战斗中那种使人嘴巴发干的，战胜了恐惧并排除其他杂念的狂喜。
  • Purging databases, configuring, and making other exceptional requests might fall into this category. 比如清空数据库、配置，以及其他特别的请求等都属于这个类别。 来自About Face 3交互设计精髓
3 belongings oy6zMv     
n.私人物品，私人财物
参考例句：
  • I put a few personal belongings in a bag.我把几件私人物品装进包中。
  • Your personal belongings are not dutiable.个人物品不用纳税。
4 bucks a391832ce78ebbcfc3ed483cc6d17634     
n.雄鹿( buck的名词复数 )；钱；（英国十九世纪初的）花花公子；（用于某些表达方式）责任v.（马等）猛然弓背跃起( buck的第三人称单数 )；抵制；猛然震荡；马等尥起后蹄跳跃
参考例句：
  • They cost ten bucks. 这些值十元钱。
  • They are hunting for bucks. 他们正在猎雄兔。 来自《简明英汉词典》
5 spine lFQzT     
n.脊柱，脊椎；(动植物的)刺；书脊
参考例句：
  • He broke his spine in a fall from a horse.他从马上跌下摔断了脊梁骨。
  • His spine developed a slight curve.他的脊柱有点弯曲。
6 abdominal VIUya     
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。
7 oblique x5czF     
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。
8 spinal KFczS     
adj.针的，尖刺的，尖刺状突起的；adj.脊骨的，脊髓的
参考例句：
  • After three days in Japan,the spinal column becomes extraordinarily flexible.在日本三天，就已经使脊椎骨变得富有弹性了。
  • Your spinal column is made up of 24 movable vertebrae.你的脊柱由24个活动的脊椎骨构成。
9 prone 50bzu     
adj.(to)易于…的，很可能…的；俯卧的
参考例句：
  • Some people are prone to jump to hasty conclusions.有些人往往作出轻率的结论。
  • He is prone to lose his temper when people disagree with him.人家一不同意他的意见,他就发脾气。