7 Most Effective Exercises

    7種最有效的運動方式     資料、圖片來源：WEB-WD 、山姆伯伯的工作坊

Does Your Workout Really Work?

Done right, these seven exercises give you results that you can see and feel. You can you do them at a gym or at home. Watch the form shown by the trainer in the pictures. Good technique is a must. If you're not active now, it's a good idea to check in with your doctor first.

你的鍛鍊真的有效嗎?

做對了，有七種會讓你看到及感受到成果的練習。你能在健身房或在家練習。看著圖片裡訓練員的示範。好的技術是必要的，但你如果現在不積極點，那最好先去跟妳的醫生預約個時間。

No. 1: Walking

Why it's a winner: You can walk anywhere, anytime. Use a treadmill or hit the streets. All you need is a good pair of shoes.

How to: If you're just starting to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk. Add time to your walks before you  quicken your pace or add hills.

練習1、走路

為什麼他是入選：因為你隨時隨地都可以走，無論你使用跑步機或是在街道上，你唯一需要的是一雙好鞋。

如何去做：如果你是剛要為了健身而開始走路，先開始從一次5~10分鐘起，每次慢慢增加幾分鐘上去，直到你每次走路都能至少30分鐘起跳，增加步行時間在你加快步伐或是增加些小丘陵的路線之前。

No. 2: Interval Training

Why it's a winner: Interval training lets you boost fitness, burn more calories, and lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.

How to: Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for two to 10 minutes.

Exactly how long your interval should last depends on the length of your workout and how much recovery time you need. A trainer can fine-tune the pacing.. Repeat the intervals throughout your workout.

練習2、間歇運動

為什麼他是入選：間歇訓練可以讓你提高健身，燃燒更多的熱量，和減肥。其基本思想在於改變，而不是去以穩定的步伐強度的鍛煉中。

如何去做：無論您是行走，奔跑，舞蹈，或者做其他的有氧運動，抬高你的步伐1~2分鐘。然後恢復動作2~10分鐘。

究竟你的間隔時間應持續多久取決於你鍛煉的長度和多少恢復時間需要。一個教練可以微調他的定步..在整個鍛煉的重複間隔。

No. 3: Squats

Why it's a winner: Squats work several muscle groups -- your quadriceps ("quads"), hamstrings, and gluteals ("glutes") -- at the same time.

How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Keep your knees right over your ankles.

 練習3、深蹲

為什麼他是入選：深蹲運作到你的幾個肌肉群 - 你的股四頭肌（“四邊形”），膕繩肌和臀肌（“臀部”） - 在同一時間。

如何去做：保持你的雙腳分開與肩同寬，背部挺直。彎曲你的膝蓋，並降低你的背、後臀，有如你正要坐椅子坐下去一樣。保持你的右膝蓋在腳踝正上方(不超過)。

Squats Done Right

Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair's seat before standing back up. Work up to doing the squats without a chair, keeping the same form.

正確做深蹲

利用一張真正的椅子來練習來掌握正確要領，首先坐在椅子上，一直向下遠離椅子一步。接著， 一直到幾乎沒有接觸椅子的位置。不斷練習直到掌握深蹲要領後不需要椅子，並可以保持相同的形式。

No. 4: Lunges

Why it's a winner: Like squats, lunges work all the major muscles of your lower body. They can also improve your balance.

How to: Take a big step forward, keeping your back straight. Bend your front knee to about 90 degrees. Keep weight on your back toes and drop the back knee toward the floor. Don't let the back knee touch the floor.

練習4、前跨步(弓箭步)

為什麼他是入選：就像深蹲一樣，跨步能鍛鍊你的下半身的所有主要肌群。他們還可以提高你的平衡。

如何去做：往前大跨一大步，保持背部的垂直，保持配重，對你的背部和腳趾下降後膝朝向地板。不要讓膝蓋背部接觸地板。

Lunges: Extra Challenge

Try stepping not just forward, but also back and out to each side, with each lunge.

跨步：額外挑戰

試著不移動腳步，不僅是前後，嘗試各種角度移動。

No. 5: Push-Ups

Why it's a winner: Push-ups strengthen your chest, shoulders, triceps, and core muscles.

How to: Facing down, place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that's too hard, start with your knees on the floor. Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Bend your elbows to lower down until you almost touch the floor. Lift back up by pushing through your elbows, Keep your torso in a straight line throughout the move.

練習5、伏地挺身

為什麼他是入選：俯地挺身可以加強你的胸部，肩部，三頭肌和核心肌肉。

如何去做：臉朝下，把你的手比與肩同寬分開略寬。將你的腳趾在地板上。如果這是太辛苦了，將你的膝蓋在地板上。你的身體應該做一個直線從肩膀到膝蓋或腳。保持你的下半身肌肉和作用中的腹肌。彎曲你的肘部，以降低下來，直到你幾乎接觸地面。提起背部肌肉通過你的胳膊肘推進，保持你的軀幹在一條直線上整個移動。

Push-Ups: Too Hard? Too Easy?

If you're new to push-ups you can start doing them by leaning into a kitchen counter. As you get stronger, go lower, using a desk or chair. Then you can move onto the floor, starting with your knees bent. For a challenge, put your feet on a stair, bench, or couch while keeping good form.

伏地挺身：太困難?太簡單?

如果你是首次開始伏地挺身，你可以學習用到廚房用的台子高度來練習，把手臂放在上面練習。當你變得更強壯，在找低一點的支撐物，例如用桌子或椅子上。然後你可以移動到地板上，開始與你的膝蓋彎曲。對於一個挑戰，把你的腳放在一個台階，長椅，或沙發上，同時保持良好的狀態。

Crunches -- Method A

Start by lying on your back with your feet flat on the floor and your head resting in your palms. Press your lower back down. Contract your abdominal muscles (abs) and in one smooth move, raise your head, then your neck, shoulders, and upper back off the floor. Tuck in your chin slightly. Lower back down and repeat.

仰臥起坐 - 方法A

首先在地板上躺在你的背部與你的腳平，並在你的手掌你的頭枕。按你的下背下來。收縮你的腹部肌肉（腹肌），並在一個平穩移動，抬起頭來，那麼你的頸部，肩部和上背部離開地面。你的下巴微微收起。低背下來，然後重複。

Crunches -- Method B

You can also do crunches with your feet off the floor and knees bent. This technique may keep you from arching your back. It also uses your hip flexors (muscles on your upper thighs below your hip bones).

仰臥起坐 - 方法B

你也可以做仰臥起坐，雙腳離地面，膝蓋彎曲。這種技術可以讓你從拱起背部。它還使用你的髖部屈肌（下方的臀骨的大腿肌肉）。

Mastering Crunches

Keep your neck in line with your spine. Tuck in your chin so it doesn't stick out. Breathe normally. To keep chest and shoulders open, keep your elbows out of your line of vision.

掌握仰臥起坐的要領

保持你的頸部與脊柱線。收起你的下巴，因此不會伸出。正常呼吸。為了保持胸部和肩膀打開，保持你的胳膊肘出你的視線的。

No. 7: Bent-Over Row

Why it's a winner: You work all the major muscles of your upper back, as well as your biceps.

How to: Stand with your feet shoulder-width apart, bend your knees, and bend forward at the hips. Engage your abs without hunching your back. Hold weights beneath your shoulders, keeping your hands shoulder-width apart. Bend your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands to the starting position.

練習7、屈體划船

為什麼他是入選：專注於訓練你的上背部所有的主要肌肉，還有你的二頭肌。

如何去做：使用你的腳與肩同寬分開站立，彎曲你的膝蓋，並向前彎曲的臀部。讓你的腹肌沒有拱起背部。握住重物之下你的肩膀，讓您的雙手與肩同寬。彎曲你的肘部，抬起雙手向身體兩側。停頓，然後慢慢放下你的手到起始位置。

Mastering Bent-Over Rows

First, do this move without weights so you learn the right motions. If you have trouble doing bent-over rows while standing up, support your weight by sitting on an incline bench, facing backward.

掌握屈體划船的要領

首先，空做這個動作，沒有拿重物，讓你學習正確的動作。如果您無法做俯身划船，而站立起來，靠坐在一個斜面台階，利用後面的地形來支撐你的體重。