在考研英語中，閱讀分數可謂是佔到了總分的半壁江山，正所謂「得閱讀者得考研」。對於備考2016考研的同學們，在平時的複習中一定要拓展閱讀思路，各類話題都要關注，這樣才能在整體上提升考研英語閱讀水平!新東方網考研頻道考研分享《2016考研英語閱讀精選》，一起來學習吧!
2016考研英語閱讀每日精選：比跑步更有效塑形的5種鍛鍊
5 Exercises That Are More Effective In Shaping Your Body Than Running
Everyone wants to be in shape. But not many people absolutely love working out and running. However, there are a variety of exercises you can do in your home or your backyard that are just as effective in toning your body as running, if not more so. The following exercises affect various parts of the body, ensuring that you’re getting an all-around workout each time you put on some gym clothes.
每個人都想擁有好身材。但並不是很多人非常喜歡鍛鍊和跑步。然而,有各種各樣的練習你可以在家裡或你的後院做，他們一樣可以像跑步那樣有效地調理身體,如果沒有更多的話。下面的練習影響到身體的各個部分,確保你每次穿上健身房的衣服你就能得到全面的鍛鍊。
1. Burpees
立臥撐
Burpees are like up-downs with an included jump added into the motion. It’s a full body exercise that focuses on your core while also increasing your stamina. As you get a rhythm down, you should increase the speed of your motions. Try to do them as fast as you possibly can for maximum effect. Try doing 100 of these a day, and you’re sure to see improvement within a week.
立臥撐就像是在伏地挺身的動作中加跳躍。這是一個全身運動,關注你的核心,同時也增加你的耐力。當你有一個節奏的時候,你應該提高你的運動的速度。為了達到最大的效果試圖以你可以的最快的速度做。每天做100個,一周之內你肯定能看到改進的地方。
2. Tuck Jumps
塔克跳
Who would have thought that simply jumping in place would be a great alternative to running? Tuck jumps burn calories and build up your endurance, and you don’t need a lot of space to do them correctly. While doing tuck jumps, put your arms out straight in front of you and pull your knees up as you jump, trying to touch them to your hands. The closer you get, the stronger your core will become. Try to do as many tuck jumps in one session as you possibly can!
誰會想到簡單的在一個地方跳躍對於跑步來說是一個更好的選擇?塔克跳躍可以燃燒卡路裡和建立你的耐力,你不需要很多空間去把它做正確。做塔克跳躍時,把你的手臂直接放在你的面前,當你跳起來的時候把你的膝蓋抬起來,讓它們觸摸到你的手。你越接近,你的核心肌肉將會變得越強。嘗試盡你所能在一個學期中多做塔克跳!
3. Jump Rope
跳繩
If you feel silly simply jumping in place, grab a jump rope to accompany your workout. As well as burning calories and increasing stamina, jumping rope is a great way to get your heart rate up quickly. While jumping rope, you can add variations to mix up your routine, such as: quickening or slowing your pace, tuck jumping, or doing 「double unders.」 There are also many jump rope workout routines you can check out on YouTube if you need some guidance.
如果你覺得在一個地方跳太簡單,抓住一個跳繩陪你鍛鍊。不但可以燃燒卡路裡而且還可以增加耐力,跳繩是一種讓你心跳很快的方式。跳繩時,您可以添加一些變化來攪亂你的平時習慣，如:加快或放慢你的步伐,塔克跳,或做「雙搖」。這兒也有許多跳繩鍛鍊常規，如果你需要一些指導可以看看YouTube上。
4. High Knee Sprints
高膝蓋衝刺
When you do go for a jog or run, you can vary your speed as well as your range of motion to increase effectiveness. Think of high knees as the motion you would make while running in place, but continue moving forward while doing so. Doing high knee sprints will burn more calories as well as increase your heart rate even more than simple running or jogging. While doing high knees you should keep the same running pace or, if possible, increase your speed. Try to do high knee sprints intermittently throughout your jog, but take breaks to slow your pace and jog when you need to.
當你去慢跑或跑步,你可以在你的運動範圍內改變你的速度來增加效果。高膝蓋運動可以在你跑步的時候同時進行，但是繼續保持往前跑。做高膝蓋衝刺將消耗更多的卡路裡以及增加你的心率，甚至超過簡單的跑步或慢跑。做膝蓋高時你應該保持相同的運行速度,或者如果可能的話加快你的速度。嘗試在你慢跑的時候間歇性地做高膝蓋衝刺,但休息放慢你的速度並且當你需要的時候也可以慢跑。
5. Long Jumps
長跳
To do long jumps effectively, you should be in a wide open space. Obviously, the idea is to jump as far as you can, so the larger the space, the more potential your workout has. With your feet firmly planted on the ground, jump as far forward as you possibly can. Do it again and again until you reach the edge of your workout space, turn around, and go back. Try to do sets of 10-20 jumps at least three times to build lower body and core strength. You』ll also be working on your balance and coordination, as you』ll have to hold yourself back as you gain forward momentum. Just make sure to stop short of any walls.
要使長跳有效,你應該在一個開放的空間。顯然,意思就是盡你所能跳得遠,所以空間越大,你的潛能就越能激發。雙腳穩穩地站在地上,儘量向前跳。一遍又一遍,直到你達到鍛鍊空間的最邊緣,你就可以轉身,回去。嘗試做至少三次10 - 20序列的長跳去建立下半身和核心力量。你也在訓練你的平衡和協調能力,因為當你獲得前進的動力的時候你必須要把你的身體穩住。只需要確定不要缺少任何一面牆。
6. Mountain Climbers
登山者
You』ve probably been doing mountain climbers ever since 3rd grade gym class without realizing the beneficial effects they have on your body. Mountain climbers increase your circulation, and require you to utilize your whole body to do them effectively. Doing this exercise strengthens your arm, core, and leg muscles throughout the routine. You don’t need a large space in which to do mountain climbers, so you have no excuse to not drop down and do a few sets of 50 while watching TV tonight!
從三年級的體育課開始你可能已經做了登山者，只是沒有意識到他們對你身體的益處。登山者可以增加你的血液循環,並且需要你利用你的整個身體有效地去做。這個練習在整個程序中加強你的手臂,核心肌肉和腿部肌肉力量。你不需要一個大空間去登山,所以你沒有理由不臥倒,在今晚看電視時做幾個系列的動作!
來源：大耳朵英語
(責任編輯：張嬋)