Do it yourself exercise
自主健身小貼士
It's very common these days for people to have a gym regime. Whatever the drive behind it, whether health-related, performance-related or just plain vainglory, it is not uncommon for people to take some sort of regular exercise each week.
現在人們經常去健身房鍛鍊。無論其背後的驅動力是什麼，無論是與健康有關、與表現有關，還是純粹的虛榮，人們每週都會進行某種有規律的鍛鍊。
But if you've never done it before, what's the best way to go about it? Well, many people make use of a PT - that's a personal trainer. This might be because they're wet behind the ears or maybe they just don't want the aggro of designing their own workout plan. A PT will create a bespoke plan for you based on your aims. They will tailor it to your current abilities and, better still, they will teach you how to move in a way that won't incapacitate you.
但是如果你是個健身小白，最好的開始方法是什麼呢？嗯，很多人都選擇私人健身教練。這可能是因為他們缺乏經驗，或者他們只是不想為制定鍛鍊計劃而煩惱。PT會根據你的目標為你定製健身計劃。他們會根據你目前的能力進行調整，更大的好處是，你不會因此受傷。
However, the trade-off with a PT is the price. Each hourly session can be steep considering the double whammy of having to pay both the PT and membership of the gym, too. If you are at all strapped for cash then regular sessions might be out of your budget.
但是選擇私教就得付錢。考慮到要同時支付健身俱樂部的健身費和會員費，每小時的健身時間可能會加長。如果你手頭很緊，那麼常規課程可能會超出你的預算。
So what's left? Well, if you have the grit for it, you can make your own regime. It's relatively easy to do if you have the know-how. But before you do, here are some basic pointers.
那還有什麼別的方法？好吧，如果你有勇氣，你可以自己制定計劃。如果你有相關知識，這相對容易做到。但在此之前，需要了解這些基本的指南。
First, keep your fitness goal in mind. Are you looking to slim down, bulk up, get shredded or increase your abilities? Whatever it is, make sure the things you choose to do are in pursuit of that goal. Next, do your research. These days, social media is chock-full of fitness videos and advice. Watch as many of these as possible, but make sure to be a little critical of them - everyone has a different physique and what works for one may not work for another.
首先，牢記你的健身目標。你是想減肥、增肌、塑形還是增強體力？不管是什麼，確保過程是為了實現這個目標。接下來，做點調查。如今，社交媒體上充斥著很多健身視頻和建議。儘可能多地觀看這些視頻，但要帶著批判性的眼光。每個人的體型都不一樣，適合一個人的不一定適合另一個人。
Finally, keep your feet on the ground. Be patient with yourself and set realistic goals - it takes at least three months to see any realistic body changes. And don't be overzealous - never work in pain - a good workout is difficult and challenging, but never painful. Pain means you are damaging yourself.
最後，腳踏實地。對自己要有耐心，設定現實的目標——至少要花三個月的時間才能看到任何可見的身體變化。永遠不要感覺過程痛苦。好的鍛鍊是艱難而有挑戰性的，但絕不是痛苦的。疼痛意味著你在傷害自己。
If nothing else, focus on calisthenics - these are the basic body movements which everyone can do anywhere, even at home. They include squats, push-ups, pull-ups and crunches, among other things. Do as many of one exercise as you can without stopping, and then try and repeat that number twice more - make sure you sweat, and don't forget to rest for a minute in between!
如果還是不行，那就關注健美操——這是每個人都可以在任何地方做的基本的身體運動，甚至在家裡。其中包括蹲、俯臥撐、引體向上和仰臥起坐等。儘可能多地連續做一項運動，然後再試著重複兩次——確保處於出汗狀態，而且不要忘記鍛鍊間隙休息一分鐘！
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