ADM-201 dump PMP dumps pdf SSCP exam materials CBAP exam sample questions

在家就能做的10分钟腹部运动! – 译学馆
未登陆,请登陆后再发表信息
最新评论 (0)
播放视频

在家就能做的10分钟腹部运动!

10 Min Abs Workout -- At Home Abdominal and Oblique Exercises

这是Fitness Blenders出品的十分钟腹肌训练
This is Fitness Blenders 10 Minutes Abs Workout.
在这个锻炼中
In this workout routine,
我们将做10个不同动作 每个动作持续45秒
we’re gonna be doing 45 seconds of 10 different exercises.
继续吧 从第一项训练开始
Let’s go ahead and get started with the first exercise.
继续 躺在垫子上
Go ahead and lay down on the mat.
我们首先要做仰卧交替抬腿的动作
We’re gonna be doing flutter kicks first.
继续 准备好了吗?
Go ahead and get ready?
开始吧 腿伸直垂直于臀部
And begin. Those legs come straight up over your hips.
先放下你的左腿
Drop your left leg out first,
然后交替摆动
then cross them back and forth.
动作准确快速
Nice quick motion.
尽可能保证你的腿伸直
Making sure those legs stays straight as you possibly can.
抬腿超过臀部上方
Bring your leg up over top of your hip,
稍稍超过胸部上方一点
over top of your chest a little bit.
然后一路返回到
Then all the way back out to almost
几乎要触地 然后再抬起来
touching the ground and right back up again.
确保整个过程中腹肌绷紧
Make sure those abs stay nice and contracted the entire time
从肚脐吸气
sucking that bellybutton in.
使动作的执行维持在控制之下
Just keep that motion going under control.
再来两个 一个 两个
Two more. One and two.
然后让你的腿放松
Go ahead and let those legs relax.
让我们进行到下一个动作
Let’s move on to the next one
这是腹斜肌卷腹
This is the Reaching Oblique Crunch.
继续 准备好了吗?
Go ahead and get ready?
开始吧 卷腹并且试着向一边转动肩膀
And begin. Crunch up and try to rotate those shoulders sideways.
尽量使两边肩膀离地
You want try to get both those shoulders off the ground
尽全力
as best you can.
用力挤压去够大腿外侧
Nice tight squeeze reaching to the outside of that thigh.
努力使臀部贴地
Try to keep those hips flat on the ground,
努力卷起来
trying to let them roll.
保持左右交替
Just keep rotating left to right,
伸手去够 尽量实现一个标准的
reaching across, trying to get a nice tight squeezes obliques
斜腹肌挤压
and those abdominal muscles.
一边再做两个
Get two more on each side.
尽力压 保持腹肌收缩
Nice tight squeeze, keep those abs contracted.
还有最后一次
And there’s your last one right there.
继续 休息一下吧
Go ahead and let it relax.
接下来是普拉提侧髋提
Next one is going to be the Pilates Side Hip Raise.
继续 准备好了吗?
Go ahead and get ready?
开始吧 首先在左侧
And begin. Up on that left arm first
用左臂支撑
on that left side.
尽量让膝盖靠紧
Try to keep those knees relatively close together.
试着尽可能高地
You’re gonna to try to shove those hips up
抬起臀部
as high as you possibly can.
同时 左肩朝着
The same time, pulling that left shoulder
左边臀部下压
down towards that left hip.
对斜腹肌很好的挤压
A nice tight squeeze to those obliques
把臀部放下来
and let those hips drop back down
直到觉得舒适
as far as it’s comfortable.
但是不要完全接触地面
But don’t completely touch the ground.
维持这个姿势一小会儿
You want to keep just a little bit of a hover,
然后收回去
then press them right back up.
每次都要充分挤压
Nice tight squeeze every single time.
快好了 还差一个
Almost done, just one more
休息一下吧
and let it relax.
好了 换另一边
All right. Let’s switch it over the other side.
然后这次在右边做同样的动作
Then the same exact motion on the right side this time.
继续 好了吗?
Go ahead and get ready?
开始吧
And begin.
抬高臀部
Bring that hip up nice and high.
同样 尽量使右边肩部
Same thing you try to pull that right shoulder
朝右臀下压
down towards that right hip.
做一个标准的斜挤压
Get a nice tight squeeze in that oblique.
臀部回落
You want that hip drop back down.
但是不要完全接触地面
But don’t completely touch.
维持一会儿然后回去
Keep a little bit of a hover and right back up.
如果你想要加大难度
If you want to make these harder,
你可以在整个过程中把脚伸直
you can always kick those feet out completely straight.
这样你支撑在脚尖上而不是膝盖上
So you’re going off those toes rather than off that knee.
快做完了 就再做一个
Almost done, just got one more.
休息一下吧 不错
And let it relax. All right.
继续到下一个动作 这是俄罗斯转体
Moving on to the next one, this is the Russian Twists.
这次要坐在尾骨上
Sitting up on your tailbone for this one.
好了吗?
Get ready?
开始吧
And begin.
倾斜背部 维持胸部绷直
Lean back, keep that chest nice and straight.
躯干呈一条直线
You want a nice straight line for that torso,
尽你所能从左边转到右边
rotating left to right as far as you can.
不仅仅是动作幅度
It’s more about range of motion
你还要尽可能快地完成动作
that is about how fast you can do it.
现在是更简单的版本
Now for the easier version,
像我们示范的一样脚着地
you keep your feet on the ground just like what we’re doing here.
或者如果你想把动作变难一点
Otherwise if you want to make it more difficult,
就加大背部倾斜
lean back just a little bit further
并且把脚从地上抬起来
and get those feet up off the ground.
使它们在空中悬停一会儿
So they’re actually hovering off the ground just a little bit.
像那样倾斜背部使核心肌肉群
Leaning back like that actually makes those core muscles
需要更加费力来维持平衡
have to work a lot harder to help you keep that balance,
燃烧了更多卡路里
burns more calories and
并且加大了动作难度
makes it much more difficult to do the motion.
快做完了
Almost done.
休息一下吧
And let it relax.
好 继续 下一个动作是仰卧直腿触足卷腹
All right. Moving on the next one is a Toe Touch Crunch.
这个动作要求你将背部贴在平面上
So laying out flat on your back for this one
在臀部上方伸直腿
leg straight up above those hips.
好了吗?
Get ready?
开始 准确而又高地把腿抬起
And begin. Get those legs up there nice and high.
伸直 不要让它们经过你的胃上方
Straight up, don’t let them come over top of your stomach.
让它们恰好在臀部上方
You want them right on top of those hips.
向上做卷腹就好像平常做卷腹一样
Crunch up like you would with a regular crunch
但并不是朝前 而是笔直向上
but instead of forward, you want to go straight up
就好像你在尽力去触碰脚趾一样
like you’re trying to touch those toes.
你朝脚趾升起得越高
The higher you get up towards those toes,
腹肌更费力
the more those abs are gonna have to work.
并且确保当你向后靠时
Also make sure as you lean back.
不要放松腹部肌肉
You don’t want those abdominal muscles release.
快做完了
Almost done,
还差一个
just one more.
休息一下 不错
And let it relax. All right.
到普拉提抬腿动作(脸朝下)
Moving on to the Pilates Leg Pulls (facing down).
撑起到俯卧撑姿势
Up into that push-up position.
准备
Get ready.
开始
And begin.
开始 抬起到俯卧撑姿势
Go and get up in that push-up position nice straight line
从背部到脚踝呈一条直线
from your shoulder all the way down to your ankle.
交替抬腿 抬起一条腿
Alternating legs lifting one,
然后另一条腿尽可能地维持臀部平稳
then the other try to keep those hips as stationary as possible.
现在 正如你所看到的 我们在哑铃上做抬腿动作
Now, as you can see here, we’re doing our push-up off of dumbbells
这只是为了稍微缓解一点手腕压力
and that’s just to relieve the tension on your wrist a little bit.
很多时候 人们没办法
A lot of times, people have problem with
将手掌朝下平放并且接触到地面上
putting their palm flat down and get the ground.
因为手腕太紧绷了
Because that wrist is just a little bit too tight.
但是这个动作幅度没有足够的灵活性
But not enough flexibility in there for that range of motion.
这个稍微缓解了一点紧张感
So this just relieves that tension just a little bit.
快做完了 一边就差一个了
Almost done, just one more in each side.
休息一下
And go ahead let it relax.
好了 继续 下一个是普拉提抬腿(脸朝上)
All right. Moving on, the next one is the Pilates Leg Pull(facing up).
这个动作基本上从反身的平板支撑姿势做起
This is basically done from a reverse plank position.
继续 准备
Go ahead and get ready.
开始 平稳地把腿抬高抬离地面
And begin. Bring those hips up nice and high off the ground.
你要设法使背部
You want to try to keep a nice straight line
到脚踝呈一条直线
from that shoulder all the way down to that ankle.
然后交替换腿
Then alternate those legs,
试着维持臀部抬高
try to keep those hips up nice and high.
在你换腿的时候
trying to let not to let them swing
尽量不要左右摇摆
left to right as you switch those legs.
一个极好的流畅慢动作
So, a nice slow fluid motion
腿部得到充分挤压
nice tight squeeze in that leg.
当你举腿的时候尽量维持腿伸直
Try to keep that leg as straight as you can as you lift it up.
它想要让你屈服
It’s going to want to bend on you those hamstrings
在这个姿势时你的腿筋会非常紧张
can be pretty tight in this position.
维持这个动作
Just keep that motion going.
每个脚还差一次
So, I have just one more in each leg.
最后一次
Last one.
把臀部放下来
And let those hips drop.
继续 放松一下 接下来前进到
Go ahead and let it relax moving on to
普拉提脚趾轻碰地面
Pilates Toe Taps next.
回到背部贴地
So, back over onto your back.
好了吗?
Get ready?
开始 抬起膝盖到桌面姿势
And begin. Those knees come up to that tabletop position.
与膝盖呈90度 与臀部呈90度
90 degree on that knee 90 degree on that hip.
确保膝盖在髋关节正上方
Make sure that knee is directly above that hip joint
不要超过胃的上方
doesn’t come in any further over top of that stomach.
然后准确并且缓慢地交替腿
Then nice and slow alternate those legs.
使脚掌几乎踢到地面
Tapping that toe barely to the ground
然后回到桌面姿势
then coming back up to that tabletop position.
不断吸气 朝脊柱向下
Constantly suck that bellybutton in, down toward your spine,
维持核心肌肉群收缩
keeping those abdominal muscles nice and contracted.
你不会想要在下背部下面留任何间隙
You don’t want to have any gap underneath your lower back.
下背部平放在垫子上
You want to have that lower back plastered against that mat.
如果你需要一点帮助
If you need a little bit of help with that,
将膝盖埋入胸部 重置背部
hug those knees into your chest, reset your back.
然后直接回到这个动作
and start right back into this motion.
还差几个重复次数就完成了
We’re almost done just a few more repetitions.
这是最后一个动作
And there’s your last one right there.
继续 休息一下吧 好了
And go ahead and let it relax. All right.
继续到下一个动作 膝抱膝仰卧起坐
Moving on to the Knee Tuck Crunches next.
最后一项训练
This is your last exercise.
准备好了吗?
Get ready?
开始吧 坐在尾骨上
And begin. Come up onto that tail bone,
当你仰身时准确抱膝并且
tuck those knees in nice and close to your chest
靠近你的胸部
as you crunch forward.
然后向后倾斜 当你朝外踢腿时
And then lean back, nice straight back
挺直背部
as you kick those legs out away from you.
你身后的手提供一点支撑
Those hands back behind you there for a little bit of support.
如果你想让这个动作变难
If you want to make this exercise more difficult,
将手抬离地面就好
just lift those hands off the ground.
做这个动作 从尾骨上盘旋
Do this motion, just hovering off that tail bone,
让这个动作对核心肌肉群来说更困难
makes it much more difficult for those abdominal muscles.
试着尽你所能到达离胸部更大范围的地方
Just try to get as much range of motion out of that chest as you can
不会感觉你还有很多
it’s not going to feel like you have a whole lot.
当膝盖朝内收时仰身向前
So crunch forward as those knees come in.
在你伸展腿部的时候舒展胸部
Extend that chest back as you extend those legs out.
就继续做这个动作
Just keep that motion going.
就剩几个要做了
It’s got a few more to go through.
还剩两个
Two left.
休息一下吧 好了
And let it relax, all right.
不错 你完成了本次训练
Good job. You completed this workout routine.
登录Fitness Blender.com 来查询
Go to FitnessBlender.com to find out
你刚刚燃烧了多少卡路里
how many calories you just burned.
Fitness Blender是完全免费的
Fitness Blender is a 100% free.
请通过分享这个视频或者我们其他视频
Help us keep it free by sharing this video
到你最喜欢的社交网络上的方法帮助我们继续维持免费
or one of our others on your favorite social networking site.

发表评论

译制信息
视频概述

在家就能做的10分钟腹部运动!

听录译者

徘徊的小孩

翻译译者

侧耳倾听

审核员

审核员YX

视频来源

https://www.youtube.com/watch?v=1919eTCoESo

相关推荐