【语斋.翻译】我国一半成年人超重！除了“刘畊宏”，生病还可以做哪些运动？

s, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!

在家中走步跑步有助于强健你的双腿，还是一种低强度的有氧运动所。如果家中没有台阶，你就在家中来回走几次就讫——不太可能不是很刺激，但却能有效健身。

tone up: 大大提高；使更为生活品质

❷ Jumping Jacks 摇动翻

These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.

摇动翻总是很有趣，它不会让你回忆起自己的儿时。谁小时候没玩过摇动翻呢？摇动翻还是真是的有氧运动所，而且有助于主队，确实看起来惊异？

❸ Pushups 手脚

These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

手脚应该不是大多数人最爱的运动所，不过尽管继续做痛快相对无可，你还是可以去发现更为容易完成的方法。你不需要装作自己是擂台洛奇，用一只手继续做；你只要用适合于自己的方式将继续做就讫了。在继续做手脚的时候可以手肘着地，而不是双腿绷直。也可以对着墙壁站着继续做，这样可以强健力气，并跑步出臀部。

❹ Crunches 卷腹

The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

卷腹是强健腹肌的最佳运动所。当你缘故继续做卷腹时，不用把你的头抬起得那么高。只要你坚决毕竟四肢有感觉，你就能想起真实感。

❺ Leg Lifts 抬起腿

These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

抬起腿运动所有助于跑步腿上的四肢，大大提高脚部的力量。如果你发现绷直腿继续做抬起腿运动所很无可，那么可以让腿微曲。

❻ Squats 深蹲

These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

深蹲运动所对你的脚部和臀部都很有好处。如果你看起来深蹲太无可，你甚至可以驾在桌上上先站痛快。只要你以此类推继续做几次，就不会对全身有益。

❼ Light Weight Lifting 轻量田径

No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.

不，你不需要为了继续做轻量田径而出门买价格低廉的田径通讯设备！只要在家中从来不去找一些过道来用就讫。最开始你可以引一些轻的过道，比如一罐马铃薯，然后自然而然练习引更为重的过道。你可以用牛奶罐、瓶装洗衣液甚至水壶。

❽ Dancing 舞者

Dancing is a wonderful exercise, which is great for your heart. It can lift your spirits as well, and give your overall feeling a boost.

舞者是一项真是的运动所，对你的肾脏有益。不仅如此，舞者还能振奋你的尊严，让你身心都有趣痛快。

每个人的视力和运动所能力不同，语斋小编建议大家选择适合于自己的，循序渐进。

保持生活品质的生活方式将，不应只在顿时。

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