一項研究表明，力量訓練運動，如靠墻靜蹲和保持平板支撐姿勢，是降低血壓的最佳方法之一。英國研究人員表示，應該更新有關鍛煉身體的指導建議，該建議目前主要關注走路、跑步和騎自行車等運動對身體健康的益處。

If you've never planked, it involves holding the starting position for a push-up. A wall squat requires you to hold a sitting position with your back against a wall.

如果你從來沒有做過平板支撐運動，那么它指的是身體保持俯臥撐起始位置的訓練方法。靠墻靜蹲運動則需要你保持坐姿，背部貼住墻面。 

Both are isometric exercises, focusing on static strength training. According to a review of trials involving nearly 16,000 people, this type of exercise is the best way to lower blood pressure although all exercise is beneficial. 

以上兩種動作都是等長運動，側重于訓練靜態力量。根據一項有近1.6萬人參與的試驗綜述，盡管所有運動都對身體有益，但這種類型的運動是降低血壓的最佳方式。

Instead of pushing up the heart rate like running, researchers say it increases tension in the muscles and then prompts a sudden rush of blood when the exercise is over.

研究人員們說，這類等長運動并不像跑步那樣會提高心率，而是會增加肌肉的張力，然后在訓練結束時引起血液的突然上涌。

詞匯表

position 姿勢
push-up 俯臥撐
wall squat 靠墻靜蹲
isometric 等長的，等距的
static 靜態的，靜止的
strength 力量
blood pressure 血壓
beneficial 有益的
heart rate 心率
tension 張力，拉伸
rush of blood 血液上涌

閱讀理解：請在讀完上文后，回答下列問題。

1. Which exercise starts in the same position as a plank?

2. How do you do a wall squat?

3. According to the report, what is the benefit of isometric exercises?

4. True or False? Isometric exercises cause a rush of blood during the exercise.

答案

1. Which exercise starts in the same position as a plank?

A push-up starts in the same position as a plank.  

2. How do you do a wall squat?

Hold a sitting position with your back against a wall.

3. According to the report, what is the benefit of isometric exercises?

The report says that isometric exercises are the best way to lower blood pressure.

4. True or False? Isometric exercises cause a rush of blood during the exercise.

False. Isometric exercises cause a rush of blood when the exercise is over.