从零开始的健身指南：没有健身基础怎么办？英文双语对照

健身前的准备

如果你没有健身基础，但想开始健身，首先要做好心理准备。健身是一个长期坚持的过程，不要期待一蹴而就的效果。要有耐心和毅力，逐步实现自己的健身目标。

制定健身计划

没有健身基础的人首先要制定合理的健身计划。可以从简单的有氧运动开始，比如快走、慢跑等，然后逐渐引入力量训练。要注意合理安排每周的锻炼频率和时间，避免过度训练造成身体损伤。

科学饮食

健身不仅仅是锻炼，科学的饮食同样重要。要合理控制热量摄入，增加蛋白质和碳水化合物的比例，以支持肌肉生长和恢复。此外，补充足够的水分也十分重要。

寻求专业指导

对于没有健身基础的人来说，最好寻求专业的健身指导。可以雇佣私人教练，或者参加一些适合初学者的健身课程。专业指导可以帮助你正确理解和掌握健身知识，避免错误的健身方式。

坚持与调整

最重要的是要坚持锻炼，不要因为起初的困难就轻易放弃。同时，根据自己的反馈情况不断调整健身计划，找到最适合自己的方式和节奏。

最后，没有健身基础并不是问题，只要你有决心和恒心，相信自己一定能够取得不错的健身效果。

感谢您看完这篇文章，希望这些健身指南对于没有健身基础的人有所帮助。

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英文翻译对照，仅供参考

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The preparation before fitness

If you do not have gymnastical foundation, but want to begin fitness, want to do good psychology to prepare above all. Fitness is process of a long-term importunate, do not expect the result that accomplish in one move. Want to have patience and will, achieve oneself gymnastical goal stage by stage.

Make gymnastical plan

The person that does not have gymnastical foundation should make sound gymnastical plan above all. Can from simple having oxygen motion begins, go quickly for instance, canter etc, introduce force training gradually next. Want those who notice reasonable arrangement is weekly to exercise frequency and time, avoid excessive training to cause body loss.

Scientific food

Fitness is to take exercise not just, scientific food is likewise important. Want reasonable control quantity of heat to absorb, increase the proportion of protein and carbohydrate, muscle grows and restore in order to support. In addition, compensatory and enough moisture content is very serious also.

Seek professional guidance

To the person without gymnastical foundation, the fitness that had better seek major is directive. Can service is private coach, perhaps attend a few fitness course that suit abecedarian. Professional guidance can be helped you understand correctly and master gymnastical knowledge, avoid wrong gymnastical way.

Hold to with adjust

The most important is to should insist to take exercise, because,do not want at first difficulty abandons easily. In the meantime, adjust gymnastical plan ceaselessly according to his feedback circumstance, find the pattern that fits oneself most and rhythm.

Finally, doing not have gymnastical foundation is not a problem, want you to have determination and constancy of purpose only, believe oneself can obtain right gymnastical result certainly.

Thank you to read this article, hope these gymnastical guidelines are helped somewhat to doing not have the person of gymnastical foundation.