学习新动作并纠正姿势
Learning New Exercises with Form Correction
教练介绍新的运动动作，演示正确姿势，并在客户尝试动作时提供实时的反馈和纠正。这通常会涉及针对特定肌肉群的训练。
对话轮次
9
预计时长
4 分钟
场景
健身房私教课
完整对话内容
以下是该情境的完整英语对话，包含中英文对照和重点解析
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Trainer
第 1 轮
Alright, welcome back! Today we're going to introduce some new exercises to really target your glutes and hamstrings. First up, the Romanian Deadlift. Have you done these before?
English
好的，欢迎回来！今天我们将介绍一些新的练习，专门针对你的臀肌和腿后肌。首先是罗马尼亚硬拉。你以前做过吗？
中文翻译
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Client
第 2 轮
Hi! Not really, I've heard of them but never actually tried. Are they similar to regular deadlifts?
English
你好！不太算，我听说过，但从没真正尝试过。它们和常规硬拉相似吗？
中文翻译
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Trainer
第 3 轮
Good question! They focus more on the eccentric phase and a deeper stretch in the hamstrings, so you won't be lowering the weight all the way to the floor. Watch my form closely. Keep a slight bend in your knees, chest up, and hinge at the hips.
English
问得好！它们更侧重于离心阶段以及腘绳肌的深度拉伸，所以你不会把重量一直放到地面。仔细看我的动作。膝盖微曲，挺胸，臀部铰链式屈伸。
中文翻译
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Client
第 4 轮
Okay, I think I get the general idea. So, it's more about feeling the stretch in the back of the legs?
English
好的，我想我大概明白了。所以，更多的是感受腿后部的拉伸？
中文翻译
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Trainer
第 5 轮
Exactly! Now, grab this lighter bar and let's have you try. Remember, slow and controlled. Don't worry about the weight right now, focus purely on form.
English
没错！现在，拿起这根轻一点的杆子，你来试试。记住，缓慢且有控制。现在不要担心重量，只专注于姿势。
中文翻译
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Client
第 6 轮
Alright, here we go. Is this okay? I feel it in my lower back a little.
English
好的，我来了。这样可以吗？我感觉下背部有点。
中文翻译
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Trainer
第 7 轮
Almost there. Your back is rounding a little at the bottom. Try to really push your hips back as if you're trying to touch the wall behind you. Imagine you're holding a coin between your shoulder blades to keep your chest open. That should help engage your glutes more and relieve your lower back.
English
差不多了。你到底部的时候背部有点弓。试着真正把臀部向后推，就像你要碰到身后的墙一样。想象你的肩胛骨之间夹着一枚硬币，以保持胸部打开。这应该能更好地调动臀部肌肉，减轻下背部的压力。
中文翻译
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Client
第 8 轮
Ah, okay! "Push hips back." Yes, that feels much better! I can really feel it in my hamstrings now. This is a big improvement.
English
啊，好的！“臀部向后推。”是的，感觉好多了！我现在真的能感觉到腘绳肌在发力了。这是一个很大的进步。
中文翻译
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Trainer
第 9 轮
Fantastic! That's excellent correction. Keep that form. We'll do a few more reps like that, and then we can add a little bit of weight for the next set.
English
太棒了！纠正得非常好。保持这个姿势。我们再做几下，然后下一组就可以稍微加点重量了。
中文翻译
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对话学习完成
结合右侧的词汇和句型解析，加深理解和记忆
重点词汇
glutes
臀肌
Short for gluteus muscles, which are the main muscles in your buttocks. Used in fitness to talk about targeting the butt area during exercises.
中文解释
臀大肌的简称，是臀部的主要肌肉。在健身中用于谈论在锻炼中针对臀部区域。
hamstrings
腘绳肌
The muscles at the back of your thighs. Important in workouts to describe leg exercises that stretch or strengthen this area.
中文解释
大腿后侧的肌肉。在锻炼中很重要，用于描述伸展或强化该区域的腿部练习。
deadlift
硬拉
A weightlifting exercise where you lift a barbell from the ground to a standing position. Variations like Romanian deadlift focus on specific muscles.
中文解释
一种举重运动，你将杠铃从地面举到站立位置。像罗马尼亚硬拉这样的变体专注于特定肌肉。
form
形式
In exercise, it means the correct way to perform a movement to avoid injury and get the best results. Trainers often say 'focus on form' to emphasize technique over weight.
中文解释
在锻炼中，它意味着执行动作的正确方式，以避免受伤并获得最佳结果。教练经常说‘专注于形式’，以强调技术而非重量。
eccentric phase
离心阶段
The part of an exercise where the muscle lengthens under tension, like lowering the weight slowly. It's key for building strength and preventing injuries.
中文解释
锻炼中肌肉在张力下伸长的部分，比如缓慢放下重物。它对增强力量和预防受伤至关重要。
hinge
髋铰
To bend at the hips while keeping the back straight, a common movement in exercises like deadlifts. Say 'hinge at the hips' to describe proper posture.
中文解释
在保持背部笔直的同时从髋部弯曲，这是在死举等锻炼中的常见动作。说“髋部铰链”来描述正确的姿势。
reps
reps
Short for repetitions, meaning the number of times you repeat an exercise in a set. For example, 'do 10 reps' means perform the move 10 times.
中文解释
reps 的缩写，全称为 repetitions，意为在一组中重复一个练习的次数。例如，“做 10 reps”意味着执行该动作 10 次。
set
组
A group of repetitions of an exercise. After one set, you rest before the next. Common in gym talk, like 'three sets of 12 reps.'
中文解释
一组练习的重复次数。完成一组后，你会休息一下再进行下一组。在健身房对话中常见，比如“三组12次重复”。
重点句型
"Have you done these before?"
"你以前做过这些吗？"
重点句型
语法解析
This is a polite way to ask about someone's experience with an activity. Useful in classes or sessions to check prior knowledge. Simple present perfect tense shows past experience up to now.
中文解析
这是询问某人活动经验的礼貌方式。在课堂或会议中用于检查先验知识很有用。简单现在完成时表示至今为止的过去经验。
"They focus more on the eccentric phase and a deeper stretch in the hamstrings."
"它们更注重离心阶段和腿筋的更深拉伸。"
重点句型
语法解析
Explains differences between exercises. 'Focus on' means to target or emphasize. Useful for describing workout benefits. Uses comparative 'more on' to highlight emphasis.
中文解析
解释练习之间的差异。'Focus on' 意味着针对或强调。有助于描述锻炼益处。使用比较 'more on' 来突出强调。
"Keep a slight bend in your knees, chest up, and hinge at the hips."
"保持膝盖微微弯曲，胸部上抬，并在髋部铰链。"
重点句型
语法解析
Gives instructions for proper form. Commands like 'keep' and 'hinge' are direct imperatives. Practical for fitness feedback; use lists with 'and' for multiple steps.
中文解析
提供正确形式的指导。像‘keep’和‘hinge’这样的命令是直接祈使句。对于健身反馈实用；使用带有‘and’的列表表示多个步骤。
"Remember, slow and controlled."
"记住，缓慢且有控制。"
重点句型
语法解析
Reminds someone of technique. 'Slow and controlled' is an adverb phrase describing how to move. Useful in sports or exercises to stress quality over speed.
中文解析
提醒某人技术。'缓慢且有控制'是一个副词短语，描述如何移动。在体育或锻炼中，用于强调质量而非速度。
"Is this okay? I feel it in my lower back a little."
"这样可以吗？我在下背部有点感觉。"
重点句型
语法解析
Asks for feedback while reporting a sensation. 'Feel it in' means experiencing muscle work or discomfort there. Common in workouts to seek corrections; 'a little' softens the statement.
中文解析
在报告感觉的同时寻求反馈。'feel it in' 意思是那里感受到肌肉工作或不适。在锻炼中寻求纠正很常见；'a little' 使陈述柔和。
"Try to really push your hips back as if you're trying to touch the wall behind you."
"尽量真正地将臀部向后推，就好像你要触碰身后的墙壁一样。"
重点句型
语法解析
Provides a visualization cue for better form. 'As if' introduces a simile for imagination. Useful for coaching; 'try to' encourages effort without pressure.
中文解析
提供可视化提示以获得更好的姿势。'As if'引入了用于想象的比喻。有助于指导；'try to'鼓励努力而不施加压力。
"That feels much better!"
"感觉好多了！"
重点句型
语法解析
Expresses positive change after adjustment. Comparative 'much better' shows improvement. Everyday phrase in feedback situations, like after corrections in lessons or workouts.
中文解析
表达调整后的积极变化。比较级'much better'显示改进。在反馈情境中的日常短语，如课后或锻炼后的修正。
"We'll do a few more reps like that, and then we can add a little bit of weight."
"我们再做几下那样的动作，然后我们可以加一点重量。"
重点句型
语法解析
Plans the next steps in a session. Future 'we'll do' for plans; 'a few more' means a small additional number. Useful for sequencing activities; 'and then' connects steps.
中文解析
规划会话中的下一步。将来的'we'll do'用于计划；'a few more'表示少量额外数量。有助于活动排序；'and then'连接步骤。