10 Ways You Can Exercise at Home Without Any Equipment

在家无器械健身

By Suzanne Hiscock

文/苏珊娜·希斯科克

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

如果能买得起健身房里各式昂贵的器械，是不是很棒？虽然这听起来很不错，但并不适合大多数人。运动非常重要，你需要的是有效的无器械运动。

To make these exercises even more fun, you can blast[1] music while you’re doing them. Some you can even do while watching TV.

你可以边听音乐边锻炼，甚至可以边看电视边运动，让运动变得更有趣。

[1] blast 大声放（音乐）。

Now you have no more excuses! Here are 10 great exercises that you can do at home, without the need for any equipment:

 

现在你再也没有借口了！下面10种运动在家就可以做，还不需要任何器械：

1. 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 has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of[2] stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while 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!

1. 散步——如果天气好，你可以出去走走，既能锻炼身体又能欣赏周围景色。但是，如果天气不适合外出，在家也能轻松进行有效的步行锻炼。家里如有楼梯，你可以上下走几次。（在楼梯上运动时，你甚至可以拿着一堆要洗的衣服。）这种低强度有氧运动有助于锻炼你的腿部。如果家里没有楼梯，那就绕着房间走几圈——这可能不是很令人兴奋，但同样有效。

[2] a flight of 一段（楼梯）。

2. Jumping jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up[3], too.

2. 开合跳——这总是很有趣，让人回想起小时候。谁小时候没有闹着玩地这样跳过呢？令人惊喜的是，这也是很好的有氧运动，且有助于热身。

[3] warm up 热身运动。

3. Pushups – 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 of keeping 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.

3. 俯卧撑——这可能不是多数人最喜欢的运动。虽然俯卧撑很难，你可以用更简单的方法来做。你不需要假装自己是巨石强森，用一只手做俯卧撑，只做对自己有效的就好。做俯卧撑时，你可以膝盖着地，而不是伸直双腿。或者，你可以站立面朝墙做。这将增强你的手臂力量，锻炼你的胸部肌肉。

4. Leg lifts – 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.

4. 抬腿——这对增强腿部力量、锻炼腿部肌肉很有帮助。如果你觉得把腿伸直很难，可以试着稍稍曲腿。

5. Crunches – The best exercise for building up and strengthening abdominal[4] muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

5. 仰卧卷腹——这是锻炼和增强腹肌的最佳运动。刚开始这项运动，不要急着让头完全起来。只需身体抬高到可以感到肌肉拉伸的位置，你就能看到效果。

[4] abdominal 腹部的。

6. 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.

6. 原地慢跑——慢跑对心脏很有好处。你可以在家看电视或听音乐时原地慢跑。唯一需要的装备就是一双好鞋，以消除腿部压力。

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

7. 深蹲——这是对腿部和臀部很棒的运动。如果觉得太难，你可以试着从一把普通的椅子上站起来再坐下。只需重复几次，就能给你的身体带来好处。

8. 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[5] bottles or even water jugs.

8. 轻量举重——你不需要为此购买价格不菲的器械，可以利用家里的任何东西。从轻的东西开始举，例如一罐豆子，慢慢试着举一些更重的东西。你可以试着举一罐牛奶、一瓶洗衣液，甚至是一壶水。

[5] detergent 清洁剂；去垢剂。

9. 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.

9. 跳舞——这是一项很好的运动，对心脏有好处。不仅如此，跳舞还能振奋精神，让你整体感觉更好。

10. Step exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)

10. 台阶运动——利用家里的台阶，你可以重复上下台阶来增强腿部肌肉。（但一定要小心！）

Getting some exercise is important, but you don’t need to go out and 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!

运动很重要，但你不必出门去健身房，每月支付一大笔会员费。你甚至不需要昂贵的器械，就能让身体得到有效的锻炼。利用家里的东西，舒舒服服在家运动。只有你舒服了，你才更可能坚持锻炼。所以，别躺着，开始锻炼吧！