「舉重」和「重訓」大不同!「啞鈴」的英文怎麼說?

你懂舉重嗎?
舉重跟重訓有什麼不同?
「啞鈴」的英文又是怎麼說?
接著看下去一窺究竟吧!

Kale 踏入職場後,隨著加班時間越來越長,他的體力也越來越差,這時他想起了在當健身教練的大學室友 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,我需要你的幫忙。我自從開始坐辦公室後,身體狀況就變差了。

Fabio: I see. What kind of workouts are you into?
Fabio:了解。那你喜歡做哪種運動呢?

Kale: I want to get big biceps, and six-pack abs, so I’d like to try weightlifting.
Kale:我想練出二頭肌和六塊肌,所以我想試試看舉重! 

Fabio: Weightlifting? Do you mean weight training?
Fabio:舉重?你是指重訓嗎?

Kale: Doesn’t weightlifting include all kinds of exercises related to muscle training? I mean like using dumbbells and barbells to gain muscle.
Kale:舉重不是包含所有鍛鍊肌肉的運動嗎?像是用啞鈴和槓鈴練肌肉。

Fabio: That’s a misconception that many people have. Weightlifting and weight training are actually two separate things.
Fabio:這是很多人會有的誤解,但其實舉重跟重訓是兩種不同的運動。

Kale: . Oh really? How are they different?
Kale:嗯…怎麼個不一樣?

Fabio: Come to the gym and I’ll show you!
Fabio:先進來健身房,我再解釋給你聽吧!

biceps / six-pack abs (n.) 二頭肌/六塊肌

字首 bi- 有「雙;兩」之意,因此 biceps /ˈbaɪˌsɛps/  是位於上臂前側的「二頭肌」;字首 tri- 表示「三」,所以 triceps 就是位於上臂後側的「三頭肌」。注意,上面這兩個單字單複數同形。

pack 可以形容「一包;一綑」的東西,abs 其實就是 abdominal muscles  (腹肌),所以 six-pack abs 就是「六塊肌」。注意,abs 通常用複數形。

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My personal trainer has amazing biceps and six-pack abs.
我的健身教練有迷人的二頭肌跟六塊肌。

weightlifting / weight training (n.) 舉重/重量訓練

weightlifting 是專指「舉重」這項奧運運動,分為「挺舉」和「抓舉」兩種,下面的對話會詳細介紹!weight training 才是一般大眾較常接觸到的「重量訓練」,只要是用重量來鍛鍊肌肉的活動都可稱為重訓。所以舉著啞鈴鍛鍊二頭肌或腹肌並不算是舉重,而是重訓哦!

Kuo Hsing-chun broke two world records at the 2019 International Weightlifting Federation World Championships.
郭婞淳打破 2019 世界舉重錦標賽的兩項世界紀錄。

dumbbell (n.) 啞鈴 / barbell (n.) 槓鈴

dumbbell 這個字很好記,由 dumb (啞的) 和 bell (鈴) 組成。barbell 的 bar 是「長槓;長棍」,因此 barbell 就是「槓鈴」。啞鈴可以單手舉起,有各種不同的重量;槓鈴則要用雙手撐起,可以依照自己的需求增加兩側的槓片。

Barbells carry a higher risk of injury than dumbbells.
跟啞鈴比起來,使用槓鈴的受傷風險較高。

進到健身房後,Fabio 開始跟 Kale 解釋。

Fabio: Olympic weightlifting consists of two parts: the snatch and the clean and jerk.
Fabio:舉重是奧運比賽項目之一,包括抓舉和挺舉。

Kale: What are those?
Kale:什麼是抓舉和挺舉?

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:抓舉要一氣呵成,在抓舉的時候,舉重選手要將槓鈴從地面舉過頭部。而挺舉則包含兩個動作,在抓鈴的時候,要將槓鈴從地面舉過肩膀,接著再將槓鈴舉過頭部來完成上挺的動作。

Kale: That sounds difficult but interesting! Can I give it a go?
Kale:聽起來好像很困難但也很有趣!我可以試試看嗎?

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:當然啊!我們可以先試試 10 公斤。我們在裝槓片的時候,最重的槓片要放在最先放。所有槓片都放好後,要用槓片夾固定起來。

Kale: Got it! Then I just strain every nerve to lift it up from the ground?
Kale:了解!再來我就只需要使勁全力把槓鈴從地上舉起來對嗎?

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。對初學者來說,我們要先從懸垂式上膊開始,也就是將槓鈴從膝蓋以上的高度舉起來。第一步:雙腳打開與臀部同寬,背挺直並蹲下,接著握住槓鈴並將它舉到大腿中間的高度。

(Kale followed Fabio’s instructions…)
(Kale 照著 Fabio 的指示做…)

Kale: Like that? Did I make it? It’s really heavy.
Kale:像這樣嗎?我成功了嗎?這真的很重耶。

Fabio: There are two more steps to go. I think maybe you should try five kilos first.
Fabio:還有兩個步驟呢,我想我們還是先從五公斤開始好了。

snatch (n.) 抓舉 / clean and jerk (n.) 挺舉

snatch 本身有「快速地搶、奪」之意,在舉重領域意為「抓舉」;clean and jerk 則是「挺舉」。抓舉是直接將地上的槓鈴舉過頭頂;挺舉則是包含兩個動作,第一步是「提鈴 (clean)」,也就是將槓鈴從地面舉至齊胸,第二步是「上挺 (jerk)」,就是接著將槓鈴舉過頭頂。

Olympic weightlifting consists of two competitions: the snatch and the clean and jerk.
奧林匹克舉重包含抓舉和挺舉兩個項目。

plate (n.) 槓片

plate 在日常生活中是「盤子;碟子」,在舉重領域則是「槓片」,也就是槓鈴兩側的圓盤。

The heaviest plate used in international competitions is 25 kilograms.
國際比賽中,最重的槓片是 25 公斤。

collar (n.) 槓片夾;卡扣

collar 常見的意思是「衣領;領口」,在舉重領域則是指固定槓片的「槓片夾;卡扣」。

Don’t forget to fix the plates in place with the collars after you load the barbell.
裝好槓片後,記得要用卡扣固定槓片。

hang clean (n.) 懸垂式上膊

hang 有「懸吊;垂掛」之意,clean 則是我們上面提到的「提鈴」,因為在做 hang clean 時,手臂是下垂的,所以才稱為「懸垂式上膊」。懸垂式上膊是用來訓練提鈴的動作,練習者會將位於膝蓋高度的槓鈴舉至齊胸,而不是像正式比賽要從地面上將槓鈴舉起來。

The hang clean is a good resistance exercise for weightlifting beginners.
懸垂式上膊對舉重的初學者來說很有幫助,因為它是一種阻力訓練。

看完有搞懂舉重跟重訓的不同之處了嗎?下次去健身房,別再傻傻地跟教練說你想練舉重啦!

迫不及待想馬上開始練習嗎?

快打開 VoiceTube App 練英文!

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文/ Vivian Chen
審/ Eunice Lin
圖/ Pexels
作者簡介/ VoiceTube 看影片學英語

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