無(wú)須任何設(shè)備，居家也能鍛煉

蔣建平

不需要去健身房，也不需要購(gòu)買昂貴的鍛煉器材，只要你愿意，在家也可以不借助任何體育器材地進(jìn)行有效鍛煉。

1. abdominal /bdmnl/ adj. 腹部的

2. buttock /btk/ n. 臀部

Wouldn't it be wonderful to be able to afford all of that fancy equipment used in the gyms？ ?Well， nice as it sounds， you need to find exercises that are effective and don't require any equipment at all. To make these exercises even more fun， you can blast music while you're doing them. Sometimes you can even make it while watching TV.

Walking

If the weather is nice， it's wonderful to get outside and enjoy the scenery around you while you exercise. However， if the weather doesn't agree with you， you can easily get an effective walking workout at home. If you have a flight of stairs， go up and down them a few times. This will help to tone up your legs， while you are 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！

Push-ups

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， keep 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.

Leglifts

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.

Crunches （仰臥起坐）

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 your muscles stretching， you will see some benefit.

Jogging in place

Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes， to eliminate any stress to your legs.

Squats （蹲坐）

These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again and 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 for your body.

Light weight lifting

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.

Dancing

Dancing is a wonderful exercise， which is great for your heart. Not only that， but it can lift your spirits as well， and give your overall feeling a boost.

With these exercises， you don't need to go out or join a gym， paying a large amount in membership fees each month. You don't even need the expensive equipment in order to give your body an effective workout. Use what you have in your house， and work out in the comfort of your home. You will be more likely to keep up with the exercises when you're comfortable. So just get up and start exercising！

Apart from the exercise mentioned in the passage， can you think of any other ways to exercise without any equipment at home？

Sentence for writing

Well， nice as it sounds， you need to find exercises that are effective and don't require any equipment at all.

【信息提取】當(dāng)as引導(dǎo)讓步狀語(yǔ)從句時(shí)，從句可使用部分倒裝的形式，常將表語(yǔ)部分提前到句首。

【句式仿寫(xiě)】盡管這條消息聽(tīng)起來(lái)可能會(huì)比較奇怪，但是它是可信的。

主題應(yīng)用·語(yǔ)庫(kù)構(gòu)建

Ⅰ. 熱詞積累

（一）運(yùn)動(dòng)項(xiàng)目

athletics ?田徑運(yùn)動(dòng)

marathon ?馬拉松賽跑

boxing ?拳擊運(yùn)動(dòng)

football ?足球運(yùn)動(dòng)

rugby ?橄欖球運(yùn)動(dòng)

volleyball ?排球運(yùn)動(dòng)

badminton ?羽毛球運(yùn)動(dòng)

tennis ?網(wǎng)球運(yùn)動(dòng)

baseball ?棒球運(yùn)動(dòng)

table tennis ?乒乓球運(yùn)動(dòng)

golf ?高爾夫球運(yùn)動(dòng)

wrestling ?摔跤運(yùn)動(dòng)

bowling ?保齡球運(yùn)動(dòng)

skiing ?滑雪運(yùn)動(dòng)

skating ?滑冰

shooting ?射擊

swimming ?游泳

diving ?跳水運(yùn)動(dòng)

gymnastics ?體操

（二）運(yùn)動(dòng)場(chǎng)地和設(shè)施

court ?球場(chǎng)

gym ?體育館

stadium ?體育場(chǎng);運(yùn)動(dòng)場(chǎng)

track ?跑道

ring ?競(jìng)技場(chǎng)

field ?運(yùn)動(dòng)場(chǎng)

the net ?球門網(wǎng)

bat ?（棒球等的）球棒;（網(wǎng)球等的）球拍

club ?俱樂(lè)部

（三）比賽

defeat/beat ?擊敗;戰(zhàn)勝

judge ?裁判

athlete ?運(yùn)動(dòng)員

audience ?觀眾

compete ?競(jìng)爭(zhēng)

competitor ?競(jìng)爭(zhēng)者;選手

competition ?比賽;競(jìng)爭(zhēng)

final ?決賽

break the record ?打破紀(jì)錄

trainer ?教練;教員

race ?賽跑

match ?比賽;競(jìng)賽

game ?比賽;游戲

tournament ?錦標(biāo)賽

league ?聯(lián)賽

end in a tie ?結(jié)果不分勝負(fù);結(jié)果打成平局

defend ?防守;防御

victory ?勝利

failure ?失敗

prize ?獎(jiǎng)品;獎(jiǎng)金

medal ?獎(jiǎng)牌

professional ?職業(yè)的;專業(yè)的

amateur ?業(yè)余的;業(yè)余運(yùn)動(dòng)員

participate in/take part in ?參加

give up ?放棄

take the lead ?領(lǐng)先;一馬當(dāng)先

cheer ?歡呼;喝彩

rise to one's feet ?站起來(lái)

referee ?裁判員

register ?注冊(cè);登記

retire ?退休

Ⅱ. 美句背誦

It's obvious that daily exercise is very beneficial to your health. 很顯然每天鍛煉非常有益于你的健康。

Not only does exercise improve our health but also it makes us cheerful and raises our learning efficiency. 鍛煉不僅可以改善我們的健康狀況，而且可以使我們精神愉悅，提高學(xué)習(xí)效率。

For one thing， running can cheer us up; for another， it can keep us healthy. 一方面，跑步可以使我們開(kāi)心;另一方面，它可以使我們保持健康。

Sports are perhaps the most popular form of relaxation that almost all can enjoy. 體育運(yùn)動(dòng)可能是幾乎所有的人都可享受的最大眾化的娛樂(lè)形式。

There is no doubt that he is one of the most outstanding athletes in the history of bas-ketball. 毫無(wú)疑問(wèn)，他是籃球歷史上最優(yōu)秀的運(yùn)動(dòng)員之一。

At the age of five， he showed the talent for sports and drew a famous coach's attention. 在五歲時(shí)他就表現(xiàn)出運(yùn)動(dòng)方面的天賦，并引起了一位著名教練的關(guān)注。

Before he attended middle school， he was admitted to the national team. 在上中學(xué)之前，他被國(guó)家隊(duì)錄取。

Then he was trained consecutively for many years based on his features. He， hardworking and serious， quickly achieved remarkable results and once became a hit. 然后，根據(jù)他的特點(diǎn)，他連續(xù)訓(xùn)練了多年。他訓(xùn)練刻苦、認(rèn)真，很快取得了驕人的成績(jī)，并一度成為熱門人物。

After retiring from a professional， he was appointed as a coach， training the next generation with his typical method. 從職業(yè)球員退役后，他被任命為教練，用他獨(dú)特的訓(xùn)練方法培養(yǎng)下一代人。

Ⅲ. 讀后創(chuàng)寫(xiě)

假定你是李華，你所在的校乒乓球隊(duì)正在招收新隊(duì)員。請(qǐng)給你的留學(xué)生朋友Eric寫(xiě)封郵件并邀請(qǐng)他加入，內(nèi)容包括：

1. 球隊(duì)活動(dòng);

2. 報(bào)名方式及截止日期。

注意：

1. 詞數(shù)100左右;

2. 可以適當(dāng)增加細(xì)節(jié)，以使行文連貫。