五种方法保持关节健康
英语课
If the skeleton fails to stand poised 1 and well-balanced when upright, then our joints 3 won't work properly. A simple parallel is a skyscraper 4 standing 5 at an angle - the lifts won't run smoothly 6 up and down their shafts 7, the doors and windows won't open properly, the desks will inch across floors. The better your joints run, the better you run, and vice 8 versa, so it's important to keep them supple 9 and watch out for signs of trouble.
如果直立时骨架不能维持平衡，那么我们的关节不可能正常工作。一个简单的平行理论是就像倾斜的摩天大楼-电梯不会在上下轴线上运行流畅、门窗无法顺利打开、地板上的桌子会慢慢移动。关节运行越好，你的运就力会更好，反之亦然，所以保持其柔顺和注意危险病灶产生是至关重要的。
五种方法保持关节健康
1 Don't ignore stiffness
1 不要忽略僵硬
One of the first signs of any joint 2 wearing out is generalised stiffness, particularly after being in one position for too long. With the larger weight-bearing joints such as the hips 10 you might - for example, getting out of the car after a long drive - find it difficult to get upright and take the first few steps. But you can also get a similar sense with non-weight-bearing joints such as an elbow after being bent 11 for a long time.
任何关节磨损的第一迹象之一就是通常意义的僵硬。特别是保持一个姿势时间很长之后，尤其较大的负重关节如髋关节，例如长期驾驶后从车里出来，你可能发现很难直立和最初举步为艰，然而你也可能会有与非负重关节的类似感觉，比如弯曲较长时间的肘关节等。
2 Stretch
2 伸展性
Lack of multidirectional joint looseness, otherwise known as "joint play" makes it much easier for joints to be traumatised by an incidental jolt 12 during daily life. Stretching makes joints more compliant 13 and less susceptible 14 to injury and arthritis 15. A knee, for example, or an ankle, which has more joint play, will be able to cope better with uneven 16 ground.
减少多向关节松动也被成为"关节内运动"。日常生活中的突然颠簸就会使关节容易损伤。伸展使关节更顺从和减少损伤和关节炎，比如膝关节或踝关节，有较多的联合关节内运动，它们能更好适应不平整的地面。
3 Test your joints to their limits
3 测试你的关节局限性
All joints are wont 17 to get trapped in their middle range of functional 18 movement and losing end-of-range freedom is an early indicator 19 of trouble - even if there is no pain. For this reason it is important to exercise the extremes of "non-useful" movement at every joint. With the big toe, for example, separating it out as far as you can from the other toes helps prevent bunions.
所有的关节习惯于功能性运动的中间范围，失去功能性运动的自由范围，即使不疼痛也是早期的隐患指标。练习一些关节 "无用"运动是重要的，例如你的大脚趾，练习尽可能与其他脚趾分开而帮助预防拇囊炎的发生。
4 Exercise with care
4 运动与护理
Poorly crafted gym regimes often leave the joints out of balance because they concentrate on repetitive joint activity in their middle range which simply emphasises the patterns of every-day use. Dumbbell routines to strengthen biceps do this, when really the elbow needs to be opened out fully 20 to keep you from developing "tennis elbow".
不良的健身运动常常使关节失衡，因为他们集中重复关节在中间范围的运动，而这种运动只是简单的加强关节每天的利用形式。当真的需要打开肘部动作时，常规的哑铃练习可增强肱二头肌，这能完全预防"网球肘"的形成。
5 Don't be afraid to bend
5 不要怕弯曲
The lumbar spine 21 is designed to bend forward and doing so gives the spine's discs a drink by moving fluid around them. This becomes more necessary with age.
腰椎形成就是向前弯曲，如此前后弯曲运动通过周围组织液的流动润滑椎间盘。随着年龄的增长，这种运动更有必要性。
a.摆好姿势不动的
- The hawk poised in mid-air ready to swoop. 老鹰在半空中盘旋，准备俯冲。
- Tina was tense, her hand poised over the telephone. 蒂娜心情紧张，手悬在电话机上。
adj.联合的，共同的；n.关节，接合处；v.连接，贴合
- I had a bad fall,which put my shoulder out of joint.我重重地摔了一跤，肩膀脫臼了。
- We wrote a letter in joint names.我们联名写了封信。
接头( joint的名词复数 )； 关节； 公共场所（尤指价格低廉的饮食和娱乐场所） （非正式）； 一块烤肉 （英式英语）
- Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
- Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。
n.摩天大楼
- The skyscraper towers into the clouds.那幢摩天大楼高耸入云。
- The skyscraper was wrapped in fog.摩天楼为雾所笼罩。
n.持续，地位；adj.永久的，不动的，直立的，不流动的
- After the earthquake only a few houses were left standing.地震过后只有几幢房屋还立着。
- They're standing out against any change in the law.他们坚决反对对法律做任何修改。
adv.平滑地，顺利地，流利地，流畅地
- The workmen are very cooperative,so the work goes on smoothly.工人们十分合作，所以工作进展顺利。
- Just change one or two words and the sentence will read smoothly.这句话只要动一两个字就顺了。
n.轴( shaft的名词复数 )；（箭、高尔夫球棒等的）杆；通风井；一阵（疼痛、害怕等）
- He deliberately jerked the shafts to rock him a bit. 他故意的上下颠动车把，摇这个老猴子几下。 来自汉英文学 - 骆驼祥子
- Shafts were sunk, with tunnels dug laterally. 竖井已经打下，并且挖有横向矿道。 来自辞典例句
n.坏事；恶习；[pl.]台钳，老虎钳；adj.副的
- He guarded himself against vice.他避免染上坏习惯。
- They are sunk in the depth of vice.他们堕入了罪恶的深渊。
adj.柔软的，易弯的，逢迎的，顺从的，灵活的；vt.使柔软，使柔顺，使顺从；vi.变柔软，变柔顺
- She gets along well with people because of her supple nature.她与大家相处很好，因为她的天性柔和。
- He admired the graceful and supple movements of the dancers.他赞扬了舞蹈演员优雅灵巧的舞姿。
abbr.high impact polystyrene 高冲击强度聚苯乙烯，耐冲性聚苯乙烯n.臀部( hip的名词复数 )；[建筑学]屋脊；臀围（尺寸）；臀部…的
- She stood with her hands on her hips. 她双手叉腰站着。
- They wiggled their hips to the sound of pop music. 他们随着流行音乐的声音摇晃着臀部。 来自《简明英汉词典》
n.爱好，癖好；adj.弯的；决心的，一心的
- He was fully bent upon the project.他一心扑在这项计划上。
- We bent over backward to help them.我们尽了最大努力帮助他们。
v.（使）摇动，（使）震动，（使）颠簸
- We were worried that one tiny jolt could worsen her injuries.我们担心稍微颠簸一下就可能会使她的伤势恶化。
- They were working frantically in the fear that an aftershock would jolt the house again.他们拼命地干着，担心余震可能会使房子再次受到震动。
adj.服从的，顺从的
- I don't respect people who are too compliant.我看不起那种唯命是从，唯唯诺诺的人。
- For years I had tried to be a compliant and dutiful wife.几年来，我努力做一名顺从和尽职尽职的妻子。
adj.过敏的，敏感的；易动感情的，易受感动的
- Children are more susceptible than adults.孩子比成人易受感动。
- We are all susceptible to advertising.我们都易受广告的影响。
n.关节炎
- Rheumatoid arthritis has also been linked with the virus.风湿性关节炎也与这种病毒有关。
- He spent three months in the hospital with acute rheumatic arthritis.他患急性风湿性关节炎，在医院住了三个月。
adj.不平坦的，不规则的，不均匀的
- The sidewalk is very uneven—be careful where you walk.这人行道凹凸不平—走路时请小心。
- The country was noted for its uneven distribution of land resources.这个国家以土地资源分布不均匀出名。
adj.习惯于；v.习惯；n.习惯
- He was wont to say that children are lazy.他常常说小孩子们懒惰。
- It is his wont to get up early.早起是他的习惯。
adj.为实用而设计的，具备功能的，起作用的
- The telephone was out of order,but is functional now.电话刚才坏了，但现在可以用了。
- The furniture is not fancy,just functional.这些家具不是摆着好看的，只是为了实用。
n.指标；指示物，指示者；指示器
- Gold prices are often seen as an indicator of inflation.黃金价格常常被看作是通货膨胀的指标。
- His left-hand indicator is flashing.他左手边的转向灯正在闪亮。
adv.完全地，全部地，彻底地；充分地
- The doctor asked me to breathe in,then to breathe out fully.医生让我先吸气，然后全部呼出。
- They soon became fully integrated into the local community.他们很快就完全融入了当地人的圈子。
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健康