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Better Breathing, Super Cycling 训练呼吸，骑得更顺

课文朗读

课文讲解

繁體中文譯本

Miguel Indurain, Tour de France legend, had a huge advantage over his competitors. A massive lung capacity of 8 liters ensured his muscles received 25 percent more oxygen than any of his competitors’, carrying him to five consecutive victories.

自由车环法赛传奇人物弥古耶因度连相对他的对手具备极大的优势。他的肺活量达八公升，使他的肌肉群能吸入比对手多百分之二十五的氧气，创造自由车环法赛五连霸的胜利。

On average, we use only 15 percent of our lung capacity, even during strenuous exercise. Although we can’t change the volume of our lungs, we can train our bodies to use their capacity to the fullest in order to draw in more O₂ for our muscles to burn.

一般情况下，人们即使剧烈运动也只用到百分之十五的肺活量。虽然我们无法改变自己的肺活量大小，我们可以训练身体呼吸把肺活量使用到最大程度，以吸入更多氧气供肌肉进行氧化燃烧。

Training the heart is the first step. A strong heart muscle pumps blood faster, harder, and in bigger bursts. Although heart training is a familiar necessity, conditioning the breathing muscles is a lesser known step towards maximizing your lung power. During heavy breathing, most people force their chests out, filling only the top part of their lungs. However, if you train your diaphragm to push down, the entire chest cavity opens and forces more oxygen-rich air into the lungs.

第一步骤必须要训练心脏。心脏强壮可以把血液推送得更快、更强、量更大。虽然训练心脏是一般所熟悉的必要步骤，为了扩大肺活量而调整呼吸肌肉就不那么耳熟能详。深呼吸时大部份人把胸腔张开只充满肺部的顶端部份而已。不过你如果训练自己把横隔膜往下压，整个胸腔会彻底张开，强迫更多带氧空气进入肺部。

Lastly, improve your body posture. Wind resistance considerations keep professional cyclists low on their bikes. But for everyday exercise, straightening up is a good idea. It opens your chest, eases the pressure on your lungs, and dampens the flames in those burning muscles.

最后，改进身体的姿势。因为考虑风阻，选手比赛时在单车上都采匍匐的姿势。但是日常训练时最好把身体竖直起来，因为这样可以把胸腔整个张开，减轻肺脏压力，使得进行氧化燃烧的肌肉降温。

Vocabulary

单词发音

consecutive [kənˋsɛkjʊtɪv] adj. 连续不断的

strenuous [ˋstrɛnjʊəs] adj. 强烈的，激烈的

burst [bɝst] n. 爆发，突发

condition [kənˋdɪʃən] v. 使处于良好状态;〔通过影响或训练〕使习惯于; 使适应

diaphragm [ˋdaɪə͵fræm] n.【解】横隔膜

cavity [ˋkævətɪ] n.（身体的）腔

dampen [ˋdæmpən] v. 抑制，减轻

Sentence of the Day

Better breathing gives you a sporting chance of success.

把呼吸调的顺，更有机会胜利。

sporting chance  公平的机会; 【俚】胜负各半的机会

课文讲解

Janet finds Brad spread-eagled under a tree after Dentonville’s annual bicycle race:  丹顿村举行年度自由车赛之后，珍芮在一棵树下发现布莱德躺得像个大字：

J: Brad! You look exhausted! Did you set a new speed record for our small town race?

布莱德！你看起来累坏了！我们小镇里的自由车赛，你的速度创新纪录了吗？

B: I wish! A housewife with a shopping cart would’ve beaten me on that hill.

真希望我能创新纪录！在最后那段小山路，连推购物车的家庭主妇也能打败我。

J: Ha! Did you train before the race?

啊！赛前你训练过吗？

B: Sure, but I couldn’t get enough air into my lungs, no matter how hard I tried.

当然有，但是不管我多努力试，我的肺没办法吸进更多空气。

J: You know, Brad, well trained lungs are as important as well trained legs.

你晓得，布莱德，好好训练肺和好好训练腿一样重要。

B: I tried inhaling deeply with each breath; they say that increases your air intake.

我试着每一口气都深深吸入；人说这样可以增加空气进气量。

J: Try focusing more on exhaling. It gets the stuffy CO₂ out and makes inhaling much easier.

试试看把重心放在吐气上，这样能把污浊的二氧化碳送出去，而更容易把空气吸进去。

B: My training partner says I should breathe like Pavarotti.

我的受训伙伴说我应该像帕华洛帝一样呼吸。

J: The opera singer?

那位歌剧演员？

B: Yeah, singers breathe with their abdominal muscles and their chests. That’s why they can hold a note for so long.

是啊，歌手用腹肌和胸膛来呼吸，难怪他们能唱一个音而维持得很久。

J: Nice idea. Also, you could try getting a longer handle bar. Stretching out your torso while cycling gives you a better distribution of oxygen across your lungs.

好主意。而且你可以试试用较长的把手。骑单车的时候把你躯干尽量伸展，可以让氧气更为均衡地分配到肺里。

B: My partner’s also told me to synchronize my breathing with my pedal strokes.

我伙伴还说要把呼吸与踩踏板的动作做同步的配速。

J: Absolutely! There should always be a rhythm to your breathing.

的确是！你的呼吸一定要有韵律。

B: Thanks for the tips, Janet. I’m sure my next race will be much less of an uphill struggle.

珍芮，多谢指教。我相信下次出赛不会再是这般步步艰辛了。

－by Charles Thompson

Vocabulary

单词发音

spread-eagle [ˋsprɛd͵ig!] v. 张开四肢

exhausted [ɪgˋzɔstɪd] adj. 精疲力竭的

exhale [ɛksˋhel] v. 呼出

stuffy [ˋstʌfɪ] adj. 窒息的;  (鼻子)不通的，堵塞的

abdominal [æbˋdɑmən!] adj. 腹部的

torso [ˋtɔrso] n.（人体的）躯干

distribution [͵dɪstrəˋbjuʃən] n. 散布; 分布

synchronize [ˋsɪŋkrənaɪz] v. 使协调；使同步

stroke [strok] n.（打、击等的）一下

tip [tɪp] n. 提示

Sentence of the Day

Deep breathing can help you find your second wind.

深呼吸能帮助你重振精神。

second wind〔感到筋疲力尽以后的〕恢复精力﹐ 重振精神