Exercise at home without any equipment

四川雙流中學 蔣建平（特級教師）

難詞探意

1.abdominal/?b?d?m?nl/adj.腹部的

2.buttock/?b?t?k/n.臀部

Wouldn't it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well,nice as it sounds,you need to find exercises that are effective and don't require any equipment at all.To make these exercises even more fun,you can blast music while you're doing them.Sometimes you can even make it while watching TV.

Walking

If the weather is nice,it's wonderful to get outside and enjoy the scenery around you while you exercise.However,if the weather doesn't agree with you,you can easily get an effective walking workout at home.If you have a flight of stairs,go up and down them a few times.This will help to tone up your legs,while you are 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!

Push-ups

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,keep 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.

Leglifts

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.

Crunches（仰臥起坐）

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 go ing up until you feel your muscles stretching,you will see some benefit.

Jogging in place

Jogging is a great exercise for your heart.You can jog in place at home while watching TV or listening to music.The only equipment you will require is a good pair of shoes,to eliminate any stress to your legs.

Squats（蹲坐）

These are wonderful exercises for your legs and buttocks.You can even just try these by sitting and standing up again and 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 for your body.

Light weight lifting

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.

Dancing

Dancing is a wonderful exercise,which is great for your heart.Not only that,but it can lift your spirits as well,and give your overall feeling a boost.

With these exercises,you don't need to go out or join a gym,paying a large amount in membership fees each month.You don't even need the expensive equipment in order to give your body an effective workout.Use what you have in your house,and work out in the comfort of your home.You will be more likely to keep up with the exercises when you're comfortable.So just get up and start exercising!

Reading

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Apart from the exercise mentioned in the passage,can you think of any other ways to exercise without any equipment at home?

Language

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Sentence for writing

Well,nice as it sounds,you need to find exercises that are effective and don't require any equipment at all.

【信息提取】當as引導讓步狀語從句時，從句可使用部分倒裝的形式，常將表語部分提前到句首。

【句式仿寫】盡管這條消息聽起來可能會比較奇怪，但是它是可信的。

主題應用·語庫構建

Ⅰ.熱詞積累

（一）運動項目

athletics田徑運動

marathon馬拉松賽跑

boxing拳擊運動

football足球運動

rugby橄欖球運動

volleyball排球運動

badminton羽毛球運動

tennis網球運動

baseball棒球運動

table tennis乒乓球運動

golf高爾夫球運動

wrestling摔跤運動

bowling保齡球運動

skiing滑雪運動

skating滑冰

shooting射擊

swimming游泳

diving跳水運動

gymnastics體操

（二）運動場地和設施

court球場

gym 體育館

stadium 體育場；運動場

track跑道

ring競技場

field運動場

the net球門網

bat(棒球等的)球棒；(網球等的)球拍

club俱樂部

（三）比賽

defeat/beat擊敗；戰勝

judge裁判

athlete運動員

audience觀眾

compete競爭

competitor競爭者；選手

competition 比賽；競爭

final決賽

break the record打破紀錄

trainer教練；教員

race賽跑

match 比賽；競賽

game 比賽；游戲

tournament錦標賽

league聯賽

end in a tie結果不分勝負；結果打成平局

defend 防守；防御

victory勝利

failure失敗

prize 獎品；獎金

medal獎牌

professional職業的；專業的

amateur業余的；業余運動員

participate in/take part in參加

give up放棄

take the lead 領先；一馬當先

cheer歡呼；喝彩

rise to one's feet站起來

referee裁判員

register注冊；登記

retire退休

Ⅱ.美句背誦

It's obvious that daily exercise is very beneficial to your health.很顯然每天鍛煉非常有益于你的健康。

Not only does exercise improve our health but also it makes us cheerful and raises our learning efficiency.鍛煉不僅可以改善我們的健康狀況，而且可以使我們精神愉悅，提高學習效率。

For one thing,running can cheer us up;for another,it can keep us healthy.一方面，跑步可以使我們開心；另一方面，它可以使我們保持健康。

Sports are perhaps the most popular form of relaxation that almost all can enjoy.體育運動可能是幾乎所有的人都可享受的最大眾化的娛樂形式。

There is no doubt that he is one of the most outstanding athletes in the history of basketball.毫無疑問，他是籃球歷史上最優秀的運動員之一。

At the age of five,he showed the talent for sports and drew a famous coach's attention.在五歲時他就表現出運動方面的天賦，并引起了一位著名教練的關注。

Before he attended middle school,he was admitted to the national team.在上中學之前，他被國家隊錄取。

Then he was trained consecutively for many years based on his features.He,hardworking and serious,quickly achieved remarkable results and once became a hit.然后，根據他的特點，他連續訓練了多年。他訓練刻苦、認真，很快取得了驕人的成績，并一度成為熱門人物。

After retiring from a professional,he was appointed as a coach,training the next generation with his typical method.從職業球員退役后，他被任命為教練，用他獨特的訓練方法培養下一代人。

Ⅲ.讀后創寫

假定你是李華，你所在的校乒乓球隊正在招收新隊員。請給你的留學生朋友Eric寫封郵件并邀請他加入，內容包括：

1.球隊活動；

2.報名方式及截止日期。注意：

1.詞數100左右；

2.可以適當增加細節，以使行文連貫。