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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

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

One.

Two.

Three.

Four.

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

颈部热身

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

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine.
还剩三个了
Only three reps left.

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

One.

Two.

Three.

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

Five.

Six.

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

Eight.

Nine.

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

Left.

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

One.

Two.

Three.

Four.

Five.

Six.

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

Eight.

Nine.

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

One.

Two.

Three.
好了 左边
Now, the left side.

One.

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

Ten.

Nine.

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

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

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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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