无须任何设备，居家也能锻炼

蒋建平

不需要去健身房，也不需要購买昂贵的锻炼器材，只要你愿意，在家也可以不借助任何体育器材地进行有效锻炼。

1. abdominal /bdmnl/ adj. 腹部的

2. buttock /btk/ 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 （仰卧起坐）

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 going 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！

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

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】当as引导让步状语从句时，从句可使用部分倒装的形式，常将表语部分提前到句首。

【句式仿写】尽管这条消息听起来可能会比较奇怪，但是它是可信的。

主题应用·语库构建

Ⅰ. 热词积累

（一）运动项目

athletics  田径运动

marathon  马拉松赛跑

boxing  拳击运动

football  足球运动

rugby  橄榄球运动

volleyball  排球运动

badminton  羽毛球运动

tennis  网球运动

baseball  棒球运动

table tennis  乒乓球运动

golf  高爾夫球运动

wrestling  摔跤运动

bowling  保龄球运动

skiing  滑雪运动

skating  滑冰

shooting  射击

swimming  游泳

diving  跳水运动

gymnastics  体操

（二）运动场地和设施

court  球场

gym  体育馆

stadium  体育场;运动场

track  跑道

ring  竞技场

field  运动场

the net  球门网

bat  （棒球等的）球棒;（网球等的）球拍

club  俱乐部

（三）比赛

defeat/beat  击败;战胜

judge  裁判

athlete  运动员

audience  观众

compete  竞争

competitor  竞争者;选手

competition  比赛;竞争

final  决赛

break the record  打破纪录

trainer  教练;教员

race  赛跑

match  比赛;竞赛

game  比赛;游戏

tournament  锦标赛

league  联赛

end in a tie  结果不分胜负;结果打成平局

defend  防守;防御

victory  胜利

failure  失败

prize  奖品;奖金

medal  奖牌

professional  职业的;专业的

amateur  业余的;业余运动员

participate in/take part in  参加

give up  放弃

take the lead  领先;一马当先

cheer  欢呼;喝彩

rise to one's feet  站起来

referee  裁判员

register  注册;登记

retire  退休

Ⅱ. 美句背诵

It's obvious that daily exercise is very beneficial to your health. 很显然每天锻炼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. 锻炼不仅可以改善我们的健康状况，而且可以使我们精神愉悦，提高学习效率。

For one thing， running can cheer us up; for another， it can keep us healthy. 一方面，跑步可以使我们开心;另一方面，它可以使我们保持健康。

Sports are perhaps the most popular form of relaxation that almost all can enjoy. 体育运动可能是几乎所有的人都可享受的最大众化的娱乐形式。

There is no doubt that he is one of the most outstanding athletes in the history of bas-ketball. 毫无疑问，他是篮球历史上最优秀的运动员之一。

At the age of five， he showed the talent for sports and drew a famous coach's attention. 在五岁时他就表现出运动方面的天赋，并引起了一位著名教练的关注。

Before he attended middle school， he was admitted to the national team. 在上中学之前，他被国家队录取。

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，根据他的特点，他连续训练了多年。他训练刻苦、认真，很快取得了骄人的成绩，并一度成为热门人物。

After retiring from a professional， he was appointed as a coach， training the next generation with his typical method. 从职业球员退役后，他被任命为教练，用他独特的训练方法培养下一代人。

Ⅲ. 读后创写

假定你是李华，你所在的校乒乓球队正在招收新队员。请给你的留学生朋友Eric写封邮件并邀请他加入，内容包括：

1. 球队活动;

2. 报名方式及截止日期。

注意：

1. 词数100左右;

2. 可以適当增加细节，以使行文连贯。