CNN整理健身房的十大讨厌鬼（其实是CNN从别的地方抄来的） 满有趣的，分享给大家 顺便做了翻译 *注意 为了增加酸度和趣味性，本人并非逐字翻译 有部分改写以符合国情或笑点 原文连结: http://edition.cnn.com/2014/11/12/health/gym-etiquette/index.html?hpt=hp_c5 ====================================================== (Life by DailyBurn) -- You've made the honorable effort of getting your butt to the gym. Little do you know, the battle has only just begun. 恭喜，你已成功地将你的屁股移往健身房，但你不知道的是，这场战役才刚开始。 Claiming your space for high-intensity intervals, handstands and heavy lifts isn't easy -- and during peak hours, there's a real art to getting fit in close quarters. But on the road to slimming down, leaning out, or getting swole, are you leaving behind a trail of destruction (alongside a pool of sweat on the bench)? 清出一个能做HIIT、双臂伸展与重训的空间并不容易--特别是在尖峰时刻， 在拥挤的空间运动真是一门艺术。 但是在瘦身减脂、学习健身、增肌变大只佬的的路上， 你是否也留下一堆烂摊子给别人收（包含椅子上的那摊汗水）? DailyBurn: 5 CrossFit workouts that will kick your butt According to a survey conducted by Nuffield Health, a U.K.-based health firm, the answer may be yes. Of the 2,000 people polled, 74% said fellow gym goers were guilty of bad gym etiquette, and many implicated themselves as well: 49% admitted to having used water bottles and towels that weren't actually theirs; 33% revealed they exercise without deodorant; 18% fessed up to working out despite coughing, sneezing and being sick; and 16% flat-out said they don't wash their clothes between workouts. 根据英国一间健身房的调查，你可能也是凶手之一。 在2000份问卷中，74%的人认为健身房的其他人没礼貌！ 其中更有许多人承认自己也是其中之一：49%的人承认曾使用过别人 的水壶或毛巾；33%的人坦承上健身房钱没使用体香剂； 18%尽管咳嗽、流鼻水又感冒还是上健身房； 16%的人坦承他们没洗运动服且重复穿来健身房。 Skeeved out?Us too. But don't throw in the towel just yet. In an effort to make your box, studio or sports club a friendlier, safer and all-around-more-awesome place to be, we called in some of the top trainers in the country to weigh in on proper workout decorum. While this list is by no means exhaustive, it hits on some of the deadliest sins in sweatsville. So who are the worst offenders? 起鸡皮疙瘩了吗?我们也是。 但先别急着丢毛巾。为了使您的健身房更加友善、安全及更赞， 我们请国内（指美国）顶尖的教练群列出几项健身房应有的礼貌。 尽管这份清单未然详尽，却也对比出健身房的一些讨厌鬼，所以是那些人呢？ The gym's most wanted list 健身房的悬赏名单 1. The Hoarder Need one of everything, in every size, shape and color? Health club hoarders aren't unlike the ones you see on reality TV. "They stand in the same spot in front of the mirror with a collection of dumbbells in every weight around them and swear they're using them all -- while doing 10 different exercises," says Max Tapper, personal trainer at The Sports Center at Chelsea Piers. How to avoid stockpiling? "Make circuits small and only take the weights you will need immediately," Tapper says. DailyBurn: 5 intermittent fasting methods: Which one is right for you? 1.健身松鼠 想要所有的器材，包含所有重量、外型和颜色？ 这些健身松鼠和你在电视上看到的并无不同。 ＂他们一直待在同一个地方，面对镜子， 身边堆满了各种哑铃并宣称他全部都有用到--用它们来做10种不同的动作。＂ Chelsea Piers的私人教练Max Taper如是说。 如何避免囤货过多？缩短组间一循环的时间并只拿取马上要用的重量。 2. The Not-So-Supersetter Supersetting (i.e. alternating between two or more exercises at a time) is a fantastic way to maximize your time, and your burn. It's also a fantastic way to make some gynemies during peak lifting hours. Claiming "dibs" on multiple areas of the gym not only ties up two pieces of real estate at once, it forces others to wait and ask around if someone's still there. "If you're using more than one piece of equipment, make sure you're close to them at all times," says fitness coach JC Deen of JCD Fitness. Walk away for more than 15 to 30 seconds, and most people will assume you're done, Deen says. "Supersetting is a luxury, not a necessity," adds strength coach and author Bret Contreras. Bottom line: "If the gym is busy, don't superset!" 2.微-超组 超组数训练法（一次在两种或更多动作之间循环） 以时间效率及燃脂效率来说超赞。对竖立健身房仇人来说也超赞。 这些人不仅同时占领多个器材， 还逼得别人必须排队等候或趋前问候：兄台练功尚余几炷香？ ＂如果你同时使用一个以上的器材，你最好一直待在它们旁边＂ JCD Fitness的体适能教练JC Deen如是说。 离开它们超过15~30秒，别人会假设你已经做完了。 ＂超组训练法很好，但不是必要的。如果健身房人很多，就不要做超组数！＂ 健身教练及作家Brent Contreras补充。 3. The Spoiled Brat Blame growing up with nannies, butlers and maids. For some, cleaning up after themselves isn't second nature, which means stray kettlebells, plates and other gym essentials not in their proper place. "It's pretty self-explanatory, but it sucks when you're rushing to get in a workout and you spend half the time looking for the dumbbell or medicine ball you need," says Dan Trink, C.S.C.S., strength coach and owner of Trink Fitness. Avoid timeout by returning your equipment back where it belongs. 3.被宠坏的孩子 要就怪他们的父母没把孩子教好，有些人就是不懂得收拾。 也就是说野生的壶铃、杠片和各种器材到处都是。 C.S.C.S.，Trink Fitness的老板兼健身教练Dan Trink说： ＂此点不证自明。当你急着开工， 却发现花了一半时间在找寻哑铃和杠片，那真的很糟。＂物归原处是好习惯。 4. The Exhibitionist When you're pushing through that last round of v-ups or sled sprints, distractions can be a very good thing. But people-watch at your own risk. According to Jordan Syatt, five-time world record powerlifter, strength coach and owner of SyattFitness.com, overexposure (including "working out sans underwear") is more common than you'd think. "I'm all for giving yourself some extra breathing room, but for your sake -- and everyone around you -- make sure you strap on a decent pair of undies." The same goes for shirts at certain boxes and gyms. "We have a shirts-on policy for men and women," says Kelly Starrett, coach and founder of San Francisco CrossFit. "As a practical matter, it keeps people's sweat from dripping all over our gym. More importantly, the gym should be a place that feels welcoming and inclusive, and not a place the few super jacked people can show off their six-packs." 4.暴露狂 当你在做最後一组v-ups或sled sprints,时，脚可以再开一点， 但是曝光风险请自负。 曾创下五次世界举重纪录的Jordan Syatt表示， 穿着暴露（包含”梅川内酷”）的人比你想像的还多。 ＂也许你想要更自由的呼吸，但是为了你好，也为了大家好， 请确保你穿着适当的遮羞布。＂ 某些健身房也有穿着上的规定。 ＂不论男女，我们规定必须穿着上衣＂Kelly Starrett如是说。 ＂实务上来说，这能防止人们的汗四处乱溅，更重要的，健身房 应该是个老少咸宜的地方，而不是少数猛男♂炫耀六块肌的地方。 5. The Miley We're just minding our own business at the pull-up bar, and in comes the wrecking ball -- music blaring from their over-ear headphones, singing full-voice for all to hear. Is it Miley, just being Miley? Unlikely. "Singing in the gym it is not only distracting to gym members, it's flat-out annoying!" says Michelle Lovitt, celebrity trainer and fitness expert. "Sing in your head or in the shower so the only person you're distracting is yourself." 5.谁来当歌手 我们正专心准备做引体向上，此时耳边传来一阵噪音—音乐从全罩式耳机传出， 听的人同时大声唱给所有人听。 ＂在健身房里唱歌不仅让其他人分心， 更让人心烦。在心里唱或是到淋浴间去唱才好。＂ --引述符号及引述者以下省略-- 6. The Pick-Up Artist Want to gawk? Swipe right. For all other inquiries, keep it respectable. Leering men aren't just creepy, they're "one of the biggest reasons women tell me they're intimidated by the weight room," says Adam Rosante, fitness and wellness coach, and author of The 30-Second Body. "If you see someone who really catches your attention, try to make eye contact at an appropriate time -- not mid back squat -- and smile. If she smiles back, wait until she's done crushing it to say hello. If she blows you off, move on. You can go run 10 minutes of intervals to alleviate the sting." 6.选美评审 眼睛想吃冰淇淋？回去看表特版。至於其他人，请放尊重点。 猪哥不仅仅讨厌，他们更是女生们害怕踏入重训区的主因之一。 如果你觉得某人真的是你的菜，请在试当的时机献殷勤， 但不是在对方深蹲做一半时。 试图露出微笑，如果对方有了回应，请等她做完并主动搭讪。 如果她打你枪，你可以去做10分钟间歇有氧以舒缓这份伤痛。 7. The Talker Up to 32 percent of gym rats admit to regularly interrupting their session to chat it up with friends. Sure, that's OK for a recovery day, but most workouts should involve some amount of work. "If you're able to carry on a full conversation while on the treadmill, you aren't doing it right!" says Anja Garcia, DailyBurn and Equinox trainer. Gossip can wait -- and for the 24/7 gabbers, cell phone calls should never take place on a moving conveyor belt (trust us). "It's important to dedicate time to yourself, your fitness and your health." Garcia says. Leaving distractions behind can be the difference between a phenomenal workout, and a face plant. 7.三姑六婆 超过32%的健身房常客坦承他们经常为了和朋友聊天而中断训练。 当然如果是复原日就算了，但大多数的训练应该满足一定的量。 ＂如果你能一边聊天一边踩飞轮，那你一定做错了。＂ 在移动的器材上你更不应该接电话。花时间在自己、 你的身材以及你的健康绝对值得。 避免分心是你能专心健身而不是跌个狗吃屎的不二法则。 8. The Texter Emojis can't type themselves -- at least not yet. And mid-workout, those minutes scouring your smart phone can really add up, taking a toll on focus, productivity and intensity (read: calorie burn). According to a survey conducted by Harpers Fitness, a typical gym-goer wastes up to 35 percent of each sweat session on non-fitness activities including texting, checking email, and scrolling through apps. To avoid shortchanging yourself, put your mobile into airplane mode and plug back in once you have that post-workout shake in hand. 8.打字员 熊大和兔兔不能自己打字—至少目前是。 在健身时，低头看手机的那几分钟积少成多， 分散注意力且降低效果和强度。 根据调查，一般上健身房的人会浪费35%的时间再做其他事 ，包含打字、查讯息、以及滑手机。 为避免效果大打折扣，开启飞航模式并在完成训练後再转回来。 9. The Drama Queen Drop it like it's hot? That depends. If Olympic weightlifting (on an Olympic platform) is your thing, by all means, go for it. But at most commercial gyms that aren't properly equipped, dropping your weights can be deemed dangerous, disruptive and downright unnecessary. "At the end of a very heavy set [it's] sometimes unavoidable," says Sean Hyson, C.S.C.S., Training Director for Men's Fitness magazine and author of The Truth About Strength Training. "But if you see a guy doing it repeatedly, he's either desperate for attention or very careless. Dropping dumbbells can damage them, as well as the floor beneath, and abruptly dropping a barbell can warp the bar, causing it to bend. Bent bars make loads unstable to lift and can cause injuries." We're all for lifting heavy, but be aware of your gym's policy (Planet Fitness, we know where you stand), and avoid unleashing the beast with every. single. rep. 9.超爱演 强到摔杠？这要看情况。如果你正在参加奥运举重项目决赛，请尽情摔杠。 但在一般的健身房里这并不好，刻意摔杠相当危险、破坏秩序且毫无必要。 ＂有时在大重量组数的最後一下，这无可避免， 但如果你看到一个家伙不断重复摔杠，他要不是在冒险吸引注意， 就是太过粗心。摔哑铃会破坏哑铃、地板，粗暴地摔杠则可能折弯杠。 弯掉的杠造成杠片不平衡，并可能造成使用者伤害。 我们都想举大重量，但请确保你遵守规则， 并且避免在每‧一‧组都释放你内心的野性。 10. The Know-It-All Dole out unsolicited advice and you're bound to push buttons. "I see it happen a lot at various gyms I train at, and have yet to witness anyone who appreciates a total stranger giving them advice that they didn't even ask for," says Tony Gentilcore, CSCS, co-founder of Cressey Sports Performance in Hudson, MA. "There are a million reasons why a trainer — or non-trainer — might be doing something, and presuming that you know why they're doing it is condescending," says Jessi Kneeland [http://jessikneeland.com/], strength coach and creator of Remodel Fitness. "If you must get involved, simply ask them why they're doing it that way. They may be clueless and actually ask for help — in which case go for it! But they may also have a special-case reason for doing something unusual, that you might never have thought of," she says. DailyBurn: Get the full list of the 20 worst people at the gym 10.万事通 不管别人要不要就给予建议指导。 ＂在我的健身房这经常发生，但我从没看过被指导的人 感谢这不请自来的陌生人。别人这麽做可能有很多种原因， 而假设你知道为什麽的心态未免太过骄傲。 如果你看不过去，先问对方为什麽这麽做， 对方可能毫无头绪，甚至请你协助，那就上吧！ 但也许别人出於特殊原因而做这个动作，而你却从没想过。＂ 以下则来自CNN转载的原出处，後面还有10条 11. The Body Double Imitation can be the sincerest form of flattery, unless of course that involves attempting a 375-pound deadlift having never learned proper form. A “monkey see, monkey do” deadlift (or any other exercise you may find poorly executed on YouTube) won’t be deadly, but it can result in a strained muscle, herniated disc, or worse. “It’s a recipe for disaster,” says Jason D’Amelio, certified athletic trainer and owner of Total Athletic PT, and one that can land you on YouTube yourself, but as a #gymfail. “Read up on new exercises before attempting to execute them, and make sure you have good form and technique before you start adding weight,” he says. 11.请你跟我这样做 模仿可能是最有诚意的谄媚，除非那是个不标准的375磅的硬举。有样学样的硬举并不致 命，但可能导致肌肉拉伤、椎间盘突出或更糟。＂硬举是常见悲剧的动作之一。做之前先 确保你读清楚动作要领，并在增加重量前确保你姿势正确。 12. The Grunter There’s beast mode, and then there’s beast mode. If you’re performing a near-max set, grunting is an acceptable practice that’s often impossible to control, Hyson says. “It’s a byproduct of the pressure that builds up in the abdomen from holding your breath during a lift.” Research suggests it may also be the result of proper breathing, which can reinforce stability in the core to help generate more power. It’s when those grunts begin to resemble wounded animal noises that there may be a problem. D’Amelio adds, “ If you’re using 10-pound dumbbells for bicep curls and it’s a struggle to lift them properly without making a prehistoric sound, consider dropping to a lighter weight where you can perform the exercise with full range of motion and full control.” 12.野性的吼叫 首先开启野兽模式，然後再开启野兽模式！ 如果你正在做一个极限组，乱吼乱叫通常是无法控制而可以接受的。 ＂当你在举重的同时憋气并腹肌用力，这是无法避免的副产品。＂ 研究并指出这是正常呼吸的现象，可以稳定核心肌群并产生更大能量。 但是当这些吼叫听起来很像垂死的动物在呻吟时，那就有问题了。 如果你用10磅哑铃做二头肌弯举且用尽全力却仍必须发出声音还不举， 请考虑降低重量，直到你能做出一个完整动作必保持对哑铃的控制。 ========================================== 剩下的我觉得不好笑而且也还好，就暂不翻译也不转贴了 --

※ 发信站: 批踢踢实业坊(ptt.cc), 来自: 220.136.72.231 ※ 文章网址: http://webptt.com/cn.aspx?n=bbs/MuscleBeach/M.1415878229.A.4E6.html 就是循环式训练，或称微-循环式训练 微，不是文青，是因为只做两三种所以循环一次超快 但三种器材都被这个人占用了 ※ 编辑: lelu (220.136.72.231), 11/13/2014 23:26:10 ※ 编辑: lelu (220.136.72.231), 11/15/2014 11:19:44