the guy next to her.

为了换换口味，Cindy也参加了一节街舞课。她与旁边的男士聊了起来。

Instructor: Ok everyone, old school, yeah!

教练：所有人，包括那些保守的，也一起来!

Cindy: This is much more fun than those bloody rowing machines!

Cindy：这比那个该死的划船机有意思多了。

Guy: Useful too, if you don't want to fit into the Hip Hop scene.

What's your name I am Richard.

男士：而且有用，如果你不想加入街舞的行列。我是Richard.，你叫什么名字？

Cindy: Cindy. How long have you been doing Hip Hop?

Cindy：Cindy.你跳街舞多久了？

Guy: First time. I saw you sign up so thought I would too. Don't

worry I'm not some psycho...I just thought you looked nice so I

wanted to meet you to see what your like.

男士：第一次。我看到你报名了，我觉得自己也该来。别担心，我并不是什么精神病……我只是觉得你很漂亮，所以想认识你。

Cindy: Oh! And what do you think?

Cindy；哦!你现在怎么想呢？

Guy: You seem lovely. How about dinner after class?

男士：你很可爱。下课后能与你共进晚餐吗?

Cindy: OK!

Cindy：好的！

COMMENTS

目标： 1. 减脂 (reduce fat)

2. 加强柔韧

3. 加强力量 (improve strength)

春日健身计划：

5’-10’ WARM UP: 跑步机+准备活动抻拉

30’ 力量训练 STRENGTH TRAINING

Ball squat 健身球下蹲 1组热身 3组 12-15次/组

Half push-up 半程俯卧撑 3组 12-15次/组

Dumbbell Lateral lift哑铃侧平举 3组2-3kg, 12-15次/组

Seated Triceps 坐姿三头肌下压 3组 10kg, 12-15次/组

Abdominal 腰腹练习：

坐姿前屈体 3组 20kg, 20次/组

健身球/仰卧起坐 3组 15次/组

20’-30’ 心肺功能练习——搏击有氧操

5’-10’ 放松抻拉 cool down-stretching

1． 坐姿推胸 Chest Press

练习胸大肌，肱三头肌，三角肌前部。发展上肢肌肉，改善形体。

Train pectorals, Triceps, Frontal deltoids. Develop upper body, improve body shape.

2． 坐姿三头肌下压 Seated Triceps press down

练习肱三头肌，防止上臂肌肉松弛。

Train Triceps, avoid loose, flabby upper arm. Improve muscle tone.

3． 健身球上的腰腹练习 Fit ball Abdominal Exercise

练习腹部及腰部肌肉，使腹部平坦，紧收，消除赘肉。

Train Abs and Lower back, make flat, tight tummy, eliminate excess fat.

4． 垫上放松运动；股二头肌（大腿后部）的抻拉 Cool down ; Stretching Hamstrings (back of thigh)

缓解肌肉酸痛，使腿部肌肉修长

Release muscle soreness，make leg muscle long and slim.