Row, row, row your boat.

来划船吧。
The motion of rowing strengthens the arms, chest and back while providing a super aerobic workout. Before you run out and buy a boat, be advised that rowing machines are standard equipment in many health clubs, and home versions are available, too.
As with any intense exercise, start your rowing program slowly. Aim for a dozen strokes a minute for about five minutes. The next week, increase these figures by 10 percent — about 14 strokes per minute for about five-and-a-half minutes. Your ultimate goal should be about two dozen strokes a minute for about 20 minutes. Remember: Warm up and cool down slowly for about five minutes.

划船运动在提供绝佳有氧运动的同时,也加强了手臂、胸部和背部力量。在你跑去买一条船回来之前,请先了解划船器是许多健身中心的标准设备,另外也买得到家庭式的划船器。
如同做任何一种激烈运动一样,要慢慢地开始你的划船计划。先设定每分钟划十二下,连续做约五分钟。下一个礼拜,把划的次数增加百分之十,大约每分钟划十四下,持续约五分半钟。你的最终目标应是划约二十分钟,每分钟划二十四下。记住:运动前的暖身运动及运动后的缓和运动要各做约五分钟。


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Row, row, row your boat.

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