咕咕愛囉唆

你有四分鐘嗎？DO YOU HAVE FOUR MINUTES?

簡短鍛鍊四分鐘就能有所改變This short workout could change your life

你是不是很難找到能排入繁忙日程的運動？

不必再找了，「一氧化氮轉儲」就是你需要的。

這個由一系列動作組成的運動能把體內一氧化氮轉存或釋放到肌肉中，繼而使肌肉放鬆。

此外，也能夠讓血管擴張，有助於降低血壓。

這套運動能幫助糖尿病患控制血糖，據說還能減重，原因就是「一氧化氮轉儲」運動會燃燒很多卡路里；而且，這套運動只要三到五分鐘即可完成！

根據開發這套運動的札克˙布希醫師表示，「一氧化氮轉儲」運動既簡單又有效。

每一個動作都必須快速且正確地完成，因此請務必檢查姿勢是否正確。

一開始，先將四個動作各自重複十次，然後再慢慢增加到二十次。

1. 像坐下一樣進行深蹲，同時雙臂向前擺出。

2. 以九十度的角度，依序前後擺動你的雙臂。

3. 將雙臂由肚臍處往兩側向上移動至頭部上方，再回到原位。

4. 將雙臂從肩膀向上推舉過頭，再回到原位。

現在就快站起來動一動吧；你的身體會感謝你的。

Are you struggling to find a workout that fits into your schedule? Look no further than the Nitric Oxide Dump. This series of exercises dumps, or releases, your body's nitric oxide into your muscles, causing them to relax. It also causes your blood vessels to widen,which helps lower your blood pressure.

The exercises can help control blood-sugar levels for those with diabetes. It's also said that people lose weight because of all the calories being burned.

And the routine can be done in just three to five minutes!

According to Dr. Zach Bush, who developed the routine, it's simple and effective. Every movement must be done quickly and properly, so check your form. Start with 10 repetitions of these four exercises and work up to 20 over time.

1. Squat like you're sitting down while swinging your arms out in front.

2. Swing your arms one by one forward and backward at a 90-degree

angle.

3. Swing your arms up from your bellybutton out to your sides and up

over your head and down to the starting position.

4. Push your arms up from your shoulders over your head and back.

Get up and get moving. Your body will thank you for it!

yoga

Lamaze  美國拉梅茲

HIIT （high-intensity interval training）

lifting weights

workout（n.）體能上的運動訓練；健身運動

Liz led a workout that left her full of energy and everyone else exhausted. 活力充沛

Josie and her neighbor meet every  morning for a short, effective workout.

The fitness program includes a 30-minute workout at least four days a week.

series（n.）一連串；一系列【複數型名詞，動詞要用第三人稱單數】

This series of exercises is designed to give you energy.

Blake decided to attend a series of lectures on financial planning.  財務規畫講座

Most people in my office are enjoying the new comedy series on Monday nights on channel 5.

Do you have ＋（＃）＋minute（s）？

to have time vs. to make time for

to pencil in… 會把你安排進去，特別是指還沒完全確定的事或確定的成員

If you pencil something in on your schedule, it means that it's not necessarily permanent.It means that you could change it, but it's tentatively on your schedule. 

I’ll pencil you in for 9:00 on Monday morning.我會把你暫時安排在下週一早上九點。

look no further指的是別看更遠的東西，你想要的就在眼前。 就是這裡了

Because they know you're looking for something, you need to find the solution to

something, well, they might say, "Look no further than our product."  That means this product or this thing has the answer you are looking for, look no further

dump

dump something out

to lower vs. raise blood pressure

blood vessel（n.）血管

artery / vein 動脈 / 靜脈 

short and sweet 簡單扼要【會議】

The CEO’s speech about building a business was short and sweet.

work up to（ph.v）逐步為困難的事做準備或發展

If you’ve never run before, you need to  work up to running 10 kilometers.  從跑10公里開始練起

The movie started out slow but worked up to an exciting car chase.  演變成一場緊張刺激的汽車追逐

Kevin started at the bottom and has worked up to the position of office manager.  

squat（v.）蹲坐

Harry squatted down beside his daughter to look at the book she was holding.

squat（v.）非法擅自占用空地

The Harris family has squatted on that land for 25 years.

squat（adj.）矮胖的

The sales manager is a short, squatted man with blue eyes and blond hair. 藍眼金髮

form

posture, doing the right movements, that your form is correct

rep vs. set

repetitions（reps）

nasal breathing 絕對鼻呼吸

描述了通過鼻子呼吸而不是通過嘴呼吸的生理必要性。

“no jump” jumping jacks

bellybutton（n.）肚臍