Kale 踏入职场后，随着加班时间越来越长，他的体力也越来越差，这时他想起了在当健身教练的大学室友 Fabio，便去找他求助。
Kale: Hey, dude. I need your help. I’ve gotten out of shape since I started working in an office again.
Kale：嘿老兄，我需要你的帮忙。我自从开始坐办公室后，身体状况就变差了。
Fabio: I see. What kind of workouts are you into?
Fabio：了解。那你喜欢做哪种运动呢？
Kale: I want to get big biceps, and six-pack abs, so I’d like to try weightlifting.
Kale：我想练出二头肌和六块肌，所以我想试试看举重！
Fabio: Weightlifting? Do you mean weight training?
Fabio：举重？你是指重训吗？
Kale: Doesn’t weightlifting include all kinds of exercises related to muscle training? I mean like using dumbbells and barbells to gain muscle.
Kale：举重不是包含所有锻炼肌肉的运动吗？像是用哑铃和杠铃练肌肉。
Fabio: That’s a misconception that many people have. Weightlifting and weight training are actually two separate things.
Fabio：这是很多人会有的误解，但其实举重跟重训是两种不同的运动。
Kale: . Oh really? How are they different?
Kale：嗯…怎么个不一样？
Fabio: Come to the gym and I’ll show you!
Fabio：先进来健身房，我再解释给你听吧！ Kale 踏入职场后，随着加班时间越来越长，他的体力也越来越差，这时他想起了在当健身教练的大学室友 Fabio，便去找他求助。
Kale: Hey, dude. I need your help. I’ve gotten out of shape since I started working in an office again.
Kale：嘿老兄，我需要你的帮忙。我自从开始坐办公室后，身体状况就变差了。
Fabio: I see. What kind of workouts are you into?
Fabio：了解。那你喜欢做哪种运动呢？
Kale: I want to get big biceps, and six-pack abs, so I’d like to try weightlifting.
Kale：我想练出二头肌和六块肌，所以我想试试看举重！
Fabio: Weightlifting? Do you mean weight training?
Fabio：举重？你是指重训吗？
Kale: Doesn’t weightlifting include all kinds of exercises related to muscle training? I mean like using dumbbells and barbells to gain muscle.
Kale：举重不是包含所有锻炼肌肉的运动吗？像是用哑铃和杠铃练肌肉。
Fabio: That’s a misconception that many people have. Weightlifting and weight training are actually two separate things.
Fabio：这是很多人会有的误解，但其实举重跟重训是两种不同的运动。
Kale: . Oh really? How are they different?
Kale：嗯…怎么个不一样？
Fabio: Come to the gym and I’ll show you!
Fabio：先进来健身房，我再解释给你听吧！
biceps / six-pack abs (n.) 二头肌/六块肌
字首 bi- 有「双；两」之意，因此 biceps /ˈbaɪˌsɛps/ 是位于上臂前侧的「二头肌」；字首 tri- 表示「三」，所以 triceps 就是位于上臂后侧的「三头肌」。注意，上面这两个单字单复数同形。
pack 可以形容「一包；一捆」的东西，abs 其实就是 abdominal muscles (腹肌)，所以 six-pack abs 就是「六块肌」。注意，abs 通常用复数形。
My personal trainer has amazing biceps and six-pack abs.
我的健身教练有迷人的二头肌跟六块肌。
weightlifting / weight training (n.) 举重/重量训练
weightlifting 是专指「举重」这项奥运运动，分为「挺举」和「抓举」两种，下面的对话会详细介绍！ weight training 才是一般大众较常接触到的「重量训练」，只要是用重量来锻炼肌肉的活动都可称为重训。所以举着哑铃锻炼二头肌或腹肌并不算是举重，而是重训哦！
Kuo Hsing-chun broke two world records at the 2019 International Weightlifting Federation World Championships.
郭婞淳打破 2019 世界举重锦标赛的两项世界纪录。
dumbbell (n.) 哑铃 / barbell (n.) 杠铃
dumbbell 这个字很好记，由 dumb (哑的) 和 bell (铃) 组成。 barbell 的 bar 是「长杠；长棍」，因此 barbell 就是「杠铃」。哑铃可以单手举起，有各种不同的重量；杠铃则要用双手撑起，可以依照自己的需求增加两侧的杠片。
Barbells carry a higher risk of injury than dumbbells.
跟哑铃比起来，使用杠铃的受伤风险较高。
进到健身房后，Fabio 开始跟 Kale 解释。
Fabio: Olympic weightlifting consists of two parts: the snatch and the clean and jerk.
Fabio：举重是奥运比赛项目之一，包括抓举和挺举。
Kale: What are those?
Kale：什么是抓举和挺举？
Fabio: For the snatch, the competitor lifts the barbell off the ground and above their head in a single movement. The clean and jerk is composed of two movements. During the clean, the weightlifter moves the barbell from the floor to the shoulders. After that, he has to raise the barbell above his head to finish the jerk.
Fabio：抓举要一气呵成，在抓举的时候，举重选手要将杠铃从地面举过头部。而挺举则包含两个动作，在抓铃的时候，要将杠铃从地面举过肩膀，接着再将杠铃举过头部来完成上挺的动作。
Kale: That sounds difficult but interesting! Can I give it a go?
Kale：听起来好像很困难但也很有趣！我可以试试看吗？
Fabio: Sure! We can try 10 kilograms first. When you load the barbell, the heaviest plates have to go on the inside. After loading all plates, you have to use the collars to fix them in place.
Fabio：当然啊！我们可以先试试 10 公斤。我们在装杠片的时候，最重的杠片要放在最先放。所有杠片都放好后，要用杠片夹固定起来。
Kale: Got it! Then I just strain every nerve to lift it up from the ground?
Kale：了解！再来我就只需要使劲全力把杠铃从地上举起来对吗？
Fabio: No, no. Seeing as you’re a beginner, we will start with a hang clean. First step: Stand with your feet about hip-width apart, squat down with your back straight, grasp the barbell, and then lift it up to mid-thigh level.
Fabio：不不。对初学者来说，我们要先从悬垂式上膊开始，也就是将杠铃从膝盖以上的高度举起来。第一步：双脚打开与臀部同宽，背挺直并蹲下，接着握住杠铃并将它举到大腿中间的高度。
(Kale followed Fabio’s instructions…)
(Kale 照着 Fabio 的指示做…)
Kale: Like that? Did I make it? It’s really heavy.
Kale：像这样吗？我成功了吗？这真的很重耶。
Fabio: There are two more steps to go. I think maybe you should try five kilos first.
Fabio：还有两个步骤呢，我想我们还是先从五公斤开始好了。
snatch (n.) 抓举 / clean and jerk (n.) 挺举
snatch 本身有「快速地抢、夺」之意，在举重领域意为「抓举」；clean and jerk 则是「挺举」。抓举是直接将地上的杠铃举过头顶；挺举则是包含两个动作，第一步是「提铃 (clean)」，也就是将杠铃从地面举至齐胸，第二步是「上挺 (jerk)」，就是接着将杠铃举过头顶。
Olympic weightlifting consists of two competitions: the snatch and the clean and jerk.
奥林匹克举重包含抓举和挺举两个项目。
plate (n.) 杠片
plate 在日常生活中是「盘子；碟子」，在举重领域则是「杠片」，也就是杠铃两侧的圆盘。
The heaviest plate used in international competitions is 25 kilograms.
国际比赛中，最重的杠片是 25 公斤。
collar (n.) 杠片夹；卡扣
collar 常见的意思是「衣领；领口」，在举重领域则是指固定杠片的「杠片夹；卡扣」。
Don’t forget to fix the plates in place with the collars after you load the barbell.
装好杠片后，记得要用卡扣固定杠片。
hang clean. First step: Stand with your feet about hip-width apart, squat down with your back straight, grasp the barbell, and then lift it up to mid-thigh level.
Fabio：不不。对初学者来说，我们要先从悬垂式上膊开始，也就是将杠铃从膝盖以上的高度举起来。第一步：双脚打开与臀部同宽，背挺直并蹲下，接着握住杠铃并将它举到大腿中间的高度。
(Kale followed Fabio’s instructions…)
(Kale 照着 Fabio 的指示做…)
Kale: Like that? Did I make it? It’s really heavy.
Kale：像这样吗？我成功了吗？这真的很重耶。
Fabio: There are two more steps to go. I think maybe you should try five kilos first.
Fabio：还有两个步骤呢，我想我们还是先从五公斤开始好了。
snatch (n.) 抓举 / clean and jerk (n.) 挺举
snatch 本身有「快速地抢、夺」之意，在举重领域意为「抓举」；clean and jerk 则是「挺举」。抓举是直接将地上的杠铃举过头顶；挺举则是包含两个动作，第一步是「提铃 (clean)」，也就是将杠铃从地面举至齐胸，第二步是「上挺 (jerk)」，就是接着将杠铃举过头顶。
Olympic weightlifting consists of two competitions: the snatch and the clean and jerk.
奥林匹克举重包含抓举和挺举两个项目。
plate (n.) 杠片
plate 在日常生活中是「盘子；碟子」，在举重领域则是「杠片」，也就是杠铃两侧的圆盘。
The heaviest plate used in international competitions is 25 kilograms.
国际比赛中，最重的杠片是 25 公斤。
collar (n.) 杠片夹；卡扣
collar 常见的意思是「衣领；领口」，在举重领域则是指固定杠片的「杠片夹；卡扣」。
Don’t forget to fix the plates in place with the collars after you load the barbell.
装好杠片后，记得要用卡扣固定杠片。
hang clean (n.) 悬垂式上膊
hang 有「悬吊；垂挂」之意，clean 则是我们上面提到的「提铃」，因为在做 hang clean 时，手臂是下垂的，所以才称为「悬垂式上膊」。悬垂式上膊是用来训练提铃的动作，练习者会将位于膝盖高度的杠铃举至齐胸，而不是像正式比赛要从地面上将杠铃举起来。
The hang clean is a good resistance exercise for weightlifting beginners.
悬垂式上膊对举重的初学者来说很有帮助，因为它是一种阻力训练。
