Finding the motivation to go to the gym can be hard enough. But if you don't do the exercises properly, all that hard work, sweat and discipline will have been a waste.
能找到去健身房的动力已经够难的了。你若是运动不得法，一切努力、汗水和自制力都是白费力气。

Here are five common exercises many people get wrong - see how you can fix your technique to maximise your workout.
以下是五大人们常常做不对的运动，看看如何改进方法，优化锻炼成果。

SQUAT
深蹲

Main thing people do wrong when doing is a squat is they bend from the back. By keeping your back and chest straight, you help prevent injury. Another common mistake is people's knees extend past their toes, placing stress on the knee, or their heels lift off the ground making them unbalanced.
深蹲时人们常犯的错误就是弓背。保持前胸后背挺直可以免受伤害。另一个常见的错误即是膝盖超过脚趾，使膝盖受压、脚后跟离地，导致失去平衡。

To perform a perfect squat, position your feet just outside shoulder width apart with your feet pointing slightly outwards, keep your head and chest facing forward and place your weight on your heels. Bend from the knees and push your hips back behind your heels so your thigh-bone is parallel to the floor.
要想完美做深蹲，那么双脚间距要稍大于肩宽，脚尖稍稍朝外，头和胸朝前，重心置于脚跟。弯曲膝盖，臀部后推超过脚后跟，这样可以保持大腿骨与地面平行。

PUSH UPS
俯卧撑

When doing a push-up you should keep your back straight, and when going down, your chest should be parallel to the floor.
做俯卧撑的时候，你得保持背部挺直，下压的时候，胸部与地面平行。

While there is no right or wrong as to where your arms should be positioned, keeping them further apart will work out your chest while having the closer together will work your triceps.
至于手臂放哪里无所谓对错，张开些可以锻炼胸部，而靠拢些锻炼三头肌。

LUNGE
弓步

When you lunge down, your front knee should not extend over your toes. Getting depth with the lunge will get the most out of the exercise, but make sure your back knee does not thud to the floor, but instead, lightly touches the ground.
弓步下压时，前脚膝盖不得超过脚趾。下压得越低，运动收获越大，但要确保后脚膝盖不会重击地面，而是应轻触地面。

By keeping a straight back, you help prevent injury.
保持背部挺直，可以预防伤害。

PLANK
平板支撑

To perform the plank correctly your back should be kept flat and straight with your stomach muscles held in. Hands should also be kept shoulder-width apart.
要做对平板支撑，你的背部得保持平直，腹部肌肉收紧。手保持与肩同宽。

The idea of a plank is to be in a straight line, that way it engages your abs a bit more. Another tip is to squeeze your glutes.
平板支撑的理念是要保持一直线，还需要再用到点你的腹肌。另外还建议你收紧臀部。

SIDE PLANK
侧平板支撑

The most common mistake people make when performing a side-plank is they don't keep their hip elevated. When getting in to position, your side should be a straight line, not sagging or curved.
人们做侧平板支撑时最常犯的错误就是臀部没有保持抬起状态。摆姿势的时候，身体侧边应当呈一直线，不下沉也不弯曲。

A side plank is a great way to strengthen the oblique muscles of the abdomen.
侧平板是增强腹部斜肌的好方法。

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