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10分钟燃脂锻炼 – 译学馆
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10分钟燃脂锻炼

10-Minute Fat-Burning Workout That Works

[Music]
[音乐]
A 10-minute fat-burning workout that actually works.
一次十分钟的燃脂锻炼真的很有用
These exercises are included many intense training programs.
这些练习包括许多强化训练项目
They take no more than 10 minutes.
它们不超过十分钟
You can get in shape in a very short time.
你可以在短时间内塑造体形
And all you need to do is to get the technique right.
而且你只要正确运用这些技巧
Even the busiest people can find time for this simple set of 7 exercises.
甚至最忙的人 也可以为这7组简单的训练腾出时间
You can perform all of them while watching the video!
你可以在看这个视频的时候就开始锻炼!
Give it a try. It’s an easy and fun workout.
试一下吧 这是一次简单而有趣的训练
Before beginning your training, do a warm-up.
在开始之前 先热身一下
Warm up properly to avoid getting injured during the exercises.
热身可以避免锻炼过程中的受伤
While warming up, you can do some squats.
热身的时候 可以做几个深蹲起
For a start, do five.
开始 做五个
One.

Two.

Three.

Four.

Five.

Great!
棒棒哒!
Also, try some arm and leg swings.
另外 伸伸胳膊动动腿
摆动胳膊
摆动腿部
Body rotations and bends.
转转身子弯弯腰
体转运动及俯身运动
And neck and knee warm-ups.
再活动活动脖子和膝盖骨

颈部热身

双膝热身
Now you are ready for our fat-burning workout.
现在 你已经准备好燃脂训练了
Let’s begin!
开始吧!
Exercise #1 sumo jump squats.
训练#1 相扑跳蹲
Set your legs wide apart with your toes outward.
双腿远距离分开 脚趾向外
Pull your hips back a bit.
把臀部收回一点
Now, squat until your knees are bent at a right angle.
现在 下蹲 使膝盖弯成合适的角度
Strain your buttocks, jump straight up, and land softly.
紧绷臀部 垂直跳起 缓缓落地
You should repeat the exercise 12 times.
将该动作重复12次
I’ll give you 30 seconds to finish the set and will count for you.
我会给你30秒时间完成训练 还会帮你数着喔
One.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine.

Only three reps left.
还剩三个了
Ten.

Eleven.
十一
Twelve.
十二
Well done! You are ready for the next one.
太棒了!准备下一组训练吧
By the way, you should do all the exercise one after another.
顺便说一下 你应该连续做完所有的训练
Only start being the rest if you need it.
可以的话 就开始剩下的训练吧
Exercise #2 push-ups with a raised hand.
训练#2 单手俯卧撑
Take up the plank position with your legs, back, and neck forming a straight line.
保持平板姿势 使腿部 背部 颈部形成一条直线
Breathing in, bend your elbows to form right angles, and go down.
吸气 肘部弯成正确角度 向下弯
Breathing out, push yourself up and touch your shoulder with the opposite hand.
呼气 向上抬 用另一只手触摸肩膀
You should repeat it 12 times changing arms.
交换胳膊 重复12次
Let’s give it a try.
试一下吧
One.

Two.

Three.

Four.

You can also do this prop down on your knees.
你也可以用膝盖支撑
Five.

Six.

Seven.

Are you feeling your muscles burn?
你能感受到肌肉在燃烧吗?
That means you are doing the right.
这说明你做对了
Eight.

Nine.

Ten.

Eleven.
十一
And the last one, twelve.
最后一个 十二
This set includes seven exercises,
这个动作属于七组训练
and we were really done two.
我们才做了两组
Keep on going!
继续吧!
Your dream body is on the way.
你的理想身材就在眼前
Exercise #3 jump plank.
训练#3 平板跳跃
Take up the plank position with your legs, back, and neck forming a straigh line,
保持平板姿势 使腿部 背部 颈部形成一条直线
your leg and stomach muscles strained.
使腿部和腹部肌肉紧绷
Pull your feet to your hands in a jump,
跳跃中 将双脚拉到双手之间
then jump up, straightening your arms up as well.
然后跳起 同时将胳膊直直伸起
Return to the sitting prop position,
恢复膝盖支撑的姿势
and jump back to the intial one.
再跳回最初的动作
Now, may you should do 12 again.
现在 你又得做12个
I’ll give you 30 seconds. It should be enough.
我会给你30秒的时间 应该够用吧
Ready there? Go!
准备好了吗?开始!
Keep in mind that the workout should make you feel energized
记好了 这个训练会让你感到给力
but not exhausted.
但不会筋疲力尽
Do it nice and easy.
愉快舒服地锻炼吧!
Don’t push yourself too hard, if you feel tired, pause the video and take a break.
不要让自己太累 如果感到疲劳 暂停视频 休息一下
While performing the exercise, try to concentrate on your muscle work.
当进行训练时 尽量把精力集中在肌肉动作上
and get rid of negative thought, positive thinking is very important.
摆脱消极思想 正能量思考 非常重要
Are you done? No time to be lazy.
做完了嘛?没时间让你偷懒
Let’s move on to the next exercise
来看看下一组训练吧
Exercise #4 knee-pull plank.
训练#4 屈膝平板支撑
The intial position is a plank propped on your elbows.
最初的姿势是用肘部平板支撑
Pull your left knee to your left elbow,
将左膝拉至左肘
then return to the intial position.
然后还原最初的姿势
Repeat with your other leg.
另一条腿重复动作
As usual, you should repeat the exercise 12 times.
和之前一样 你得重复训练12次
If you don’t want count while exercising,
如果在锻炼过程中不想数数
just keep doing it for 30 seconds.
就连续做30秒
Here’s your half minute.
这是你的半分钟
Hold your left knee to your left elbow.
用左膝顶左肘
Then return to the initial position.
然后还原最初的姿势
Now, do it for the right knee.
现在 右膝也这么做
Left.

Right.

Keep going, till the time runs out.
坚持 直到时间到为止
No.5 jumps forward and to the side.
训练#5 前后障碍跳
Jump up and to the side from the half-squat position.
从半蹲姿势向上跳到一边
Then jump to the other side.
然后跳到另一边
How many reps should you do? Uh-ha. Twelve of course.
你得跳多少下?啊哈 当然是十二下
You want me to count for you? Okay, there you go.
想让我帮你数着吗? 可以啊 开始吧
One.

Two.

Three.

Four.

Five.

Six.

Seven.

You’re doing great. Don’t stop.
你很棒棒哟 别停下来
Eight.

Nine.

Ten.

Eleven.
十一
The last one.
最后一个
Twelve.
十二
Are you ok?
你还好吗?
If you need a break, pause the video, drink some water,
如果需要休息 就暂停视频播放 喝口水吧
walk around the house, and wipe off the sweat with a towel
在屋里走一走 用毛巾擦擦汗
I’ll give you 10 seconds to rest. Okay? But do not sit down, keep moving.
我给你10秒种的时间休息 行吗? 但是不要坐下来 继续活动
Ready now? Okay.
准备好了没?开始了
Exercise #6 plank with a raised hand.
训练#6 单手平板支撑
Do the plank with your legs, back, and neck forming a straight line,
使腿部 背部 颈部位于同一直线 形成平板姿势
and your leg and stomach muscles strained.
并且使腿部 腹部肌肉紧绷
Smoothly lift your right arm until it’s parallel to the floor,
缓缓抬起右臂 使其与地面平行
moving your right leg to the side.
将右腿挪向一边
Return to the initial position, and do the same for your other arm.
回到起始姿势 另一胳膊做同样的动作
Let’s repeat three times for each side.
每边重复三次
Start with your right arm and right leg.
从右臂 右腿开始
One.

Two.

Three.

Now, the left side.
好了 左边
One.

Two.

And three.
还有三
Well done!
好棒啊!
You know what? We’re on to the last exercise.
你知道吗?我们就要开始最后一个训练了
Exercise #7 jumps with knees to the chest.
训练#7 高抬腿跳
Set your heels shoulder-width apart.
脚跟距离与双肩等宽
Your knees should be slightly bent,
微微屈膝
and your hands are in front of you.
将手位于身体前方
Jump up, and pull your knees to your chest as high as you can.
跳起 将双膝抬高至胸部 越高越好
Land softly.
轻轻落地
Get ready and repeat the exercise 12 times.
准备一下 重复动作12次
Here should half minute.
给你半分钟时间
Do it nice and easy, no rush.
舒适轻松地跳跃 不要心急
If you perform the set of exercise regularly,
如果定期进行这些训练
your whole body will transform within the few weeks.
你的整个身体都会在几周之内塑形
How are you doing there? Feeling exhausted.
现在感觉怎么样?筋疲力尽
Em… it’s okay. Only 10 seconds left.
嗯 还好吧 只剩10秒钟了
Ten.

Nine.

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

Great job!
干得漂亮!
[Cheers]
[欢呼]
Repeat the whole set every two days,
每两天重复训练
and try to increase the number of reps.
试试增多动作次数
After three weeks, raise the time of the training to 20 minutes.
三周后 将训练时间提高到20分钟
Have you ever try these exercises before?
你以前做过这些训练吗?
Share your experience in the comments.
在评论里分享你的经验吧
Don’t forget to add the light button below the video,
别忘了在视频下方添加点亮按钮
and click subscribe the stay on the bright side of life.
点击订阅 关注光明生活

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视频概述

想塑造美丽身材吗?只需要十分钟。加油吧!

听录译者

Licia

翻译译者

Mr. Monkey

审核员

瞌睡虫儿

视频来源

https://www.youtube.com/watch?v=cgTE_09hEDU

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