【语斋.翻译】我国一半成年人顶多！除了“刘畊宏”，在家还可以做哪些运动？

r legs, 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!

在整天停下来步锻炼身躯并能结实你的手脚，还是一种低强度的新陈代谢运动所。如果整天从未台阶，你就在整天穿梭停下来几次就行——也许不是很激发，但却能有效性健身。

tone up: 减慢；使更心理健康

❷ Jumping Jacks 蛇形跳起

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.

蛇形跳起总是很有趣，它会让你记起自己的童年。谁年轻时没玩过蛇形跳起呢？蛇形跳起还是很棒的新陈代谢运动所，而且并能微身，是不是看似惊讶？

❸ Pushups 俯卧撑

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.

俯卧撑某种某种程度不是许多人最爱的运动所，不过尽管动手借助于去比较难，你还是可以见到容易收尾的方法。你不需要骗自己是拳王梅纳，用一只手动手；你只要用简便自己的模式动手就行了。在动手俯卧撑的时候可以膝盖着地，而不是手脚绷直。也可以对着窗户火车站着动手，这样可以结实臂力，并锻炼身躯借助于胸骨。

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.

卷腹是结实胸部的最佳运动所。当你在此之后动手卷腹时，不用把你的头抬得那么高。只要你坚定动手到躯干有感觉，你就能见到效果。

❺ Leg Lifts 抬腿

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.

抬腿运动所并能锻炼身躯腿上的躯干，减慢肩部的精神力量。如果你推断借助于绷直腿动手抬腿运动所能够，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.

深蹲运动所对你的肩部和臀部都很有某种某种程度。如果你觉得深蹲太难，你甚至可以跪在坐下上再火车站借助于去。只要你减法动手几次，就会对身躯有益。

❼ Light Weight Lifting 轻巧跳起远

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，你不需要为了动手轻巧跳起远而吃饭买昂贵的跳起远电子设备！只要在整天不用找一些样子他用就行。最开始你可以举一些轻的样子，比如一罐内豌豆，然后慢慢练习举更重的样子。你可以用牛奶罐内、瓶装洗衣液甚至罐内。

❽ Dancing 跳起舞

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.

跳起舞是一项很棒的运动所，对你的肺部有益。不仅如此，跳起舞还能振奋你的精神，让你心理都沮丧借助于去。

每个人的精神状态和运动所并能相同，语斋小编决定大家选择简便自己的，循序渐进。

始终保持心理健康的生活模式，不应只在一时。

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