难忘今宵李谷一唱:提高你的健身房锻炼成效的七种方法

当你打算定期前去健身房时，做那些让你切实感到肌肉压力所必需的强度的特定运动，可能很难激发你的积极性。

Here is a list of 7 ways that you can use to motive yourself to be able to get the best out of your time in the gym:

这里列举了7种方法，你可以用来激励自己以获得你花在健身房的时间的最好成效。

1.    Alter your standard workout routines

1.  改变你的标准训练程序。

When you first start a new workout programme, you will find that you have no problems with motivation, as the exercises are relatively new to you but as you cycle through the same exercises on a regular basis, you will find that your effort reduces due to complacency.

当你首次开始一个新的训练程序时，你会发现积极性根本不是问题，因为训练对你来说是新颖的；但是当你定期地重复进行相同的训练时，你会发现由于自满情绪你的努力动机将会减少。

Even a subtle alteration to the way in which you complete your training routine will help to increase your motivational levels as you brain is having to break out of the regular cycle and concentrate on the exercise on hand.

即使是你在完成你的例行训练的方法上的一个微小改变都会有助于提高你的动机水平，因为你的大脑将不得不突破常规思维并专注于目前的训练。

Obviously to get the greatest change in your motivational levels you need to be looking to create an exercise programme routine that is a minimum of 90% unique from your previous plan.

显然，为了获得你动机水平上的最大改观，你需要创建一个常规训练程序，并与你之前的计划相异度至少达到90%。

2.    Get your camera out

2.  取出你的相机来。

Finding the motivation to push yourself to the limit each and every time that you step into the gym can be an incredible task because let’s face it, there are days where you will feel like you just don’t want to workout at all, let alone push your body to the limit.

每当你步入健身房之时，寻找将自己推向极限的动机可能是不可思议的任务，因为，有一个事实我们必须要面对：总有一天你会觉得你只是一点也不想锻炼，更别说将你的身体推向极限了。

It is a well known fact that often words mean very little when it comes to being able to find your motivation and so with this tip, you are stimulating your body and mind through visual presentation.

众所周知，通常在谈到能够寻找你的动机的时候，话语的作用微乎其微，当然这篇文章也不例外。你会通过视觉图像来激励你的身心。

Taking pictures on a regular basis will not only help you to see the progress that you are making but will also help you to distinguish which areas of your body you need to work to be able to reach your goals.

定期地拍些照片不仅可以帮你看到你正在取得的进步，而且还可以帮你辨别出你身体的哪个部分需要你着意锻炼以求达到你的目标。

3.    Pump up the volume

3. 放大音量

A case study conducted on gym users has shown that a higher percentage of those tested were able to push their bodies further than those who were not listening to some sort of music while they worked out.

This means that simply adding an iPod or other MP3 player into the sessions where you are working out alone will not only help you to push your body further but will also prevent you from being distracted easily by other gym users.

这就意味着在你单独进行锻炼的过程中，仅仅增加一个iPod或别的MP3播放器，就不仅会帮助你进一步促进你的身体，而且会避免让你轻易地受到其他健身者的干扰。

Finding songs that are upbeat and contain a high tempo beat have been proven to stimulate the brain and body for extensive exercise rather than slower songs that proved to have the adverse effect on the listener.

寻找一些积极向上并包含快节拍的歌曲已被证明在扩展运动中会促进身心，相反，慢节奏音乐被证实对听者有负面影响。

4.    Train with a partner

4. 和搭档一起训练

There will be times where you feel that you simply can’t push your body any further than you are already doing but from personal experience and that of others that I have spoken to, training with a partner can offer you that additional boost that you need.

在许多时候，你将会感到在你现在的身体水平上已经不可能再有提高了，但是从我个人以及我访谈的其他人的经验来看，和搭档一起训练可以为你提供你所需要的额外的激励。

Training alone can sometimes leave you feeling limited in relation to the weights that you are able to work with due to the fear of getting into a situation where you can’t complete the rep set midway through your count.

由于担心陷入一种通过中途推算你将不能完成你的预设目标的状况，单独训练有时会让你感觉在你能承受的训练量级方面受到限制。

Training with another person means that they are able to not only give you confidence boosting words of support but can also help you out in those times that you feel you can’t squeeze anymore out of the set that you are struggling with.

和另外一个人一起训练意味着他们不仅可以给你信心激励的话语支持，而且可以帮你摆脱让你感觉无法突破目前所挣扎的水平的困境。

Team up and you offer the same to your chosen partner and I guarantee that you will be pushing more weight that any time that you do while working out alone.

5.    Keep your enemies close and challenge them

5. 接近你的敌人并挑战他们

The human male instinct of competition is a great way to be able to push yourself through the barriers of lack of motivation and pain and coupled with the opportunity to be able to put one over on someone that you can’t stand will ensure that you are working as hard as you physically can.

男人们竞争的天性是促使你冲破诸如缺乏激励、疼痛之类的障碍的很好方式，再加上好好利用可以超越那些你无法容忍的人的机会，你将会确保你的努力锻炼已达身体的极限。

Although many of those reading this will not like the thought of placing a wager against someone when it comes to working out, the fear that you could be soon to lose money to someone that you can’t stand will definitely spur you on to hit the gym as often as you can and will push your limits that little bit further.

尽管许多阅读本文的人不会喜欢在锻炼方面与人打赌的想法，但是那种你可能不久就要输钱给你无法忍受的某人的担心肯定会激励你尽可能频繁地光顾健身房，这样将会或多或少地推进你的身体极限。

The key to using this tip is to always make sure that your challenge is something measurable otherwise you will hit a stalemate when it comes to who wins the competition, something like lowering your BMI would be a great example of what you could look to use as a target.

使用这个建议的关键是你要总是确保你的挑战是可以企及的，否则当涉及到谁在竞争中获胜的问题的时候，你将陷入僵局。像降低你的身体质量指数等，会是一个你可以试着作为你的目标的很好的例子。

6.    Avoid the journey home before the gym

6. 健身之前不要回家

Getting into the workout mood can be hard as the day progresses and so when you are thinking about going to the gym after a hard day’s work you should look to avoid heading home beforehand.

随着时间推移，进入锻炼状态可能越来越难。因此当你在辛苦工作了一天之后打算去健身时，你应该预先计划好在此之前不要回家。

This is simply avoided by packing your gym bag the night before and heading straight to the gym from there, going home will only make things harder when it comes to getting motivated as many gym users admit that once they get through their front door, they often reconsider going to workout.

在前一个晚上整理好你的健身包，然后直接从工作地前往健身房，这样你可以轻易地避免回家。当涉及到获取动力方面时，回家只会让事情变得更难，因为许多健身者承认一旦他们穿过他们家的前门，他们就会重新考虑是否去健身。

7.    Hire a personal trainer once a month

7. 每月雇一次私人教练

Sometimes it can be hard to be able to follow a regular pattern when it comes to working out at the gym as your body slowly becomes used to the warm ups and exercises that you may use when you go to the gym.

有时候，因为你的身体慢慢适应了你走进健身房所用的热身和训练方式，当你在健身房锻炼时，遵循常规的训练模式将变得很艰难。

Hiring a personal trainer will give you a different style of workout, giving you a new routine that your brain and body will have to quickly adapt to, shocking it into a concentrated state of action.

雇佣一个私人教练会给你一种不同的训练方式，给你一种你的大脑和身体必须尽快适应的新的训练节奏，并使你的身体进入一种专注的训练状态。

Personal trainers can range in experience and ability so be sure to check out their credentials before hiring anyone and make sure that they are really going to put you through your paces.

私人教练的经验、能力都各个不一，因此在雇佣之前务必核实他们的教练证书，并确保他们真的能够让你突破你的步调。

Author Bio

作者简介

Jordan is a personal trainer from Leeds, United Kingdom who runs and currently writes for a Fitness Blog (link to http://supplementshack.co.uk/blog/ ). The blog writes articles in a similar style to this about topics such as how to build muscle and how to lose weight.

Jordan是一个来自英国利兹的私人教练，他经营着一个当前正在为之写作的健身博客（链接：http://supplementshack.co.uk/blog/）。这个博客刊登一些跟此文风格类似的文章，话题涉及如何锻炼肌肉、如何减肥等。