For some, the problem is that… they're not exactly sure what they're doing in there.

對某些人來說，問題是他們不太確定自己在幹嘛。

The environment, the equipment, the exercises, and heck, even the fashion trends can be difficult to grasp.

舉凡環境、設備、甚至是時尚潮流都很難跟上。

To enlighten some of our fellow beginner bros and broettes, and even some of you seasoned gym-goers, here are 5 beginner gym mistakes that you might want to fix.

為了讓健身的新夥伴甚至是某些經驗老到的健身專家打起精神，這裡是五個你可能也需要改正的「五個健身新手易犯的錯誤」。

Number 1, you use only machines.

第一，你只使用器材。

There's nothing exactly wrong with machines as they do simplify many exercises and are, for the most part, easy to use.

使用這些器材並沒有什麼錯，他們讓運動變得簡單也很容易使用。

But its simplicity has its drawbacks.

但他的簡易性也有其缺點。

One is that machines typically accommodate only average height ranges, making it tough to use if you're too short or too tall.

通常這些器材只適用於平均身高範圍內的人，如果你太高或太矮都會有使用上的困難。

Some machines also follow unnatural movement paths, which can be uncomfortable to use.

有些器材的移動速度也不太自然，使用起來會相當不舒服。

Free weights are much more…well, free, allowing you to work with better, more natural patterns.

自由重量顧名思義，更自由，能讓你用更好、更自然的方式運動。

Also, one huge disadvantage is the lack of strengthening stabilizer muscles.

而更大的缺點是缺少核心肌群的訓練。

Machines already have you set in a fixed, stable position, thus you won't need to kick in much of your stabilizers to keep balance and control.

器材已經將你設定在固定的位置上，所以你不需要使用太多核心力量來維持平衡及控制。

Free weights, in contrast, will require just that.

相反地，自由重量會需要核心的力量。

Now again, that doesn't mean machines aren't good at all.

不過，這不代表器材不好。

In fact, one of the best machines in all of fitness are the cable machines.

事實上，最好的器材之一就是纜繩類器材。

But they do have their limitations and it's important to integrate free weight exercises into your program wherever you see fit, especially if your goal is overall fitness.

但他們確實有其限制，而且當你的最終目標是維持整體身形時，將自由重量加入你的運動清單非常重要。

Number 2, you're doing way too many isolation exercises.

第二，你做太多分離運動了。

Yes, I'm talking to you, the one staring in the mirror while doing your eighteen set of bicep curls.

對，就是你。正看著鏡子坐著 18 組二頭肌彎舉的你。

Believe it or not, there's more to being in shape than the size of your arms.

信不信由你，要維持好身形不只跟你手臂粗細有關。

These single-joint isolation exercises, like curls, side raises, and triceps pushdowns, only tend to focus on one muscle group at a time.

這些單一關節的分離運動，例如彎舉、側平舉、三頭肌下壓，都只能同時針對某塊肌群訓練。

Large compound movements, like squats, deadlifts, and shoulder presses, however, hit multiple muscle groups at once, meaning more work in significantly less time.

複合運動包括深蹲、硬舉和肩推；然而，同時對多個肌群訓練，代表需要在更少的時間內做更大量的運動。

Compound movements also allow you to work with much heavier weights, which is great if you want to build overall strength and muscle.

複合運動也能讓你負重更多，對你整體的力量和肌肉相當有幫助。

Now, isolation exercises are still important.

但是，分離運動還是很重要。

They are great at hitting muscles that need more work, and they're more effective in controlling specific volume targets for any given muscle.

他們對需要特別訓練的肌肉和力量的掌控很有幫助。

But the point is, don't stick with isolations only.

但重點是，不能只做分離運動。

Do your compound movements too, if not more so.

記得做些複合運動。

Number 3, you only use light weights.

第三，你只用較輕的重量訓練。

It's understandable that beginners will hesitate to lift heavy.

初學者會對較重的重量感到猶豫是可以理解的。

However, avoid doing so goes against one key fitness component: progressive overload.

然而，這違反了健身的重點：循序漸進。

The concept that, one must persistently increase the demand placed on the muscles to effectively become stronger and bigger.

這代表我們必須慢慢增加負重，好讓肌肉有效地成長。

Sure, you might toss on a few more pounds once in a while, but nothing even close to your maximal potential.

你偶爾會想減輕個幾磅，但這無法讓你知道你真正的實力。

You need to push your limits for results, ESPECIALLY if the goal is getting stronger.

你必須挑戰極限，記住，你的目標是變得更強。

Studies repeatedly show that strength gainz are best achieved when lifting heavy.

許多研究顯示，增加重量是舉重時最好達成的目標。

That means you need to lift a weight you can only do maybe 5 or 3 reps max, or even just once.

這代表你需要在可以連續做 3 或 5 組，甚至是 1 組的負重運動。

And then after you achieve that, try even more the next time around.

在你達成目標之後，下次就可以嘗試更多的重量。

No more 40 rep sets unless your goal is strictly endurance.

記得不要做超過 40 組，除非你追求的是嚴苛的毅力。

And before wrapping up the last two, I wanna give a quick shout out to the PictureFit discord community!

在說明最後兩項前，我想稍微宣傳一下 PictureFit 這個語音社群平台。

For those of you unfamiliar with discord, it is a chat service originally created for gamers.

你可能不太認識這個語音平台，他是一個為了遊戲玩家創立的聊天軟體。

But it's also proven to be great for other communities, including health and fitness.

但他也對健康、健身或其他社群有所幫助。

Our PicutreFit community have lots of great people sharing advice each day.

我們的 PicutreFit 社群有許多很棒的人每天都會分享一些建議。

Overall, we've been tremendously successful in creating a fun yet mature, and helpful environment.

總而言之，我們成功打造了這個成熟、對大家有幫助的環境。

If you feel like you need help with your goals or wanna help other bros and broettes or even wanna just chat with me and others, then please come check out the discord community today.

如果你也需要一些對你目標有益的協助，或想幫助他人，甚至只是想跟我和其他人聊聊天，那今天就來這個語音社群平台看看吧！

Registration is super quick and easy.

註冊方式快速、簡單。

Just follow the link in the description.

只要照著下方連結做就可以了。

Number 4, you don't bring along a bottle of water.

第四，你沒有隨身帶著水。

A simple but crucial mistake many people make, not just beginners.

這不只是初學者，而是大多數人都會犯的簡單卻重要的錯誤。

The thing is, our body is two-thirds water and on average, we sweat off roughly 1 liter of water for every hour of exercise.

關鍵在於，我們的身體有三分之二都是水，而我們每運動一小時，平均就會流失一公升的水。

If we don't replenish the lost water, it can lead to dehydration, which comes with nasty symptoms like muscle cramps, fatigue, poor concentration, and headaches.

如果我們沒有補充那些流失的水分，可能會導致脫水，並伴隨著一些糟糕的症狀例如抽筋、疲勞、注意力不集中或頭痛。

Qualities you certainly wouldn't want during your physical activities.

這絕對不是你想在運動時發生的事。

The simple fix is to bring that water bottle with you.

最簡單的解決辦法就是隨身帶著水壺。

There's really no reason not to and it's better than relying on the gym's water fountain.

你沒有理由拒絕健身房裡的泉水，這麼做也對你比較好。

Also, if you're doing anything super intense or long endurance, you might want to consider a sports drink or coconut water instead to help replenish the loss of electrolytes.

另外，若你從事的運動更強烈、更耗時，你可能會需要考慮喝些運動飲料或椰子水來補充流失的電解質。

Plus, it has sugars, which replenish energy stores.

此外，這些飲料含糖，能幫助你補充能量。

Just make sure you account for the added sugars into your overall diet.

只要記得將這些額外的糖算進你攝取的總熱量。

And finally, number 5, you don't ask for help.

最後，第五點，你沒有開口尋求幫助。

There has been a long-built stigma of an anti-social sentiment in the gym.

這種反社會的氣氛在健身房裡是存在已久的潛規則。

Unsolicited fitness advice is often discouraged since no one likes to be told what to do even with the best of intentions.

未經同意地給予建議是不被接受的，就算本意是好的，沒有人喜歡被指揮。

But such a contentious pride to be independent means… we suck at asking for help.

但這種想著自己可以獨立的傲氣，代表我們很不擅長尋求協助。

As a beginner, there's no doubt you'll need all the help you can get.

身為初學者，你絕對需要任何對你有幫助的建議。

We also have studies showing that people with social and coaching support are much more likely to be successful with their goals.

有研究顯示那些接受社群或教練指導的人更有可能完成目標。

It's both a motivational and educational benefit to have someone encouraging and helping you along the way.

在健身這條路上，有人鼓勵及幫助不只能鼓舞人心也具教育性。

I'm personally a huge advocate of working with actual professionals, even personal trainers, with enough due diligence, but I understand not everyone has the financial means to do so.

我個人非常推薦跟真人教練一同健身，在足夠的職業調查下，甚至可以聘請私人教練。但我理解並不是每個人都可以應付這種財務負擔。

In that case, put your pride aside and don't be afraid to ask for help when you need it.

所以，將你的自尊放下，不要害怕在你需要的時候尋求幫助。

Contrary to popular belief, gym bros and broettes are more than happy to help.

跟大家的想法相反，健身房裡的大家都很樂意幫助人。

After all, they understand how difficult it once was as a beginner themselves.

畢竟，他們也曾經是初學者，他們能夠理解其中的困難。

And that's five mistakes you might want to start working on as a beginner.

這就是五個你在健身這條路上初學時可能遇到的錯誤。

I hope you all left with at least some extra knowledge you can take to the gym.

希望你們都有學到新的知識，並且能讓你在健身房時受用。

If you enjoyed the video, don't forget to hit the like button and subscribe for more future videos.

如果你喜歡這支影片，別忘記按個喜歡並訂閱。

Also, please come check out the PictureFit discord community for more help on your fitness goals.

另外，也可以到 PictureFit 社群好獲得更多能讓你達成目標的幫助。

As always, thank you for watching and happy lifting AND GET YOUR PROTEIN!

謝謝收看，祝你健身快樂，多吃點蛋白質！