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10分钟上半身锻炼(实拍!!)

10 Minute Upper Body Workout (FOLLOW ALONG REAL TIME!!)

大家好
Hi, guys!
我是ATHLEAN-XX女子健身
I’m trainer Amy Jo with ATHLEANXX for Women,
教练艾米•乔 今天带着大家进行
and today we’re doing 10 minute upper body workout,
合理的十分钟上身训练
with yours truly.
开始吧!
So let’s go!
好的 我们先
All right, the first one we’re
将壶铃进行交替摇摆
going to do is a little switcheroo with your kettle bell.
前举 达到最高点换手
It’s a front raise, at the top you’re switching.
捉握 捉握
Front catch, front catch.
另一只手准备好
Have the other hand ready.
注意协调些
It’s a little coordination.
你需要双腿微屈
You can bend those knees a little bit.
我们要做十次 十
We’re going to be doing 10 more. 10,
九 八 七
9, 8, 7.
前举 六 带动肩部力量 五 四
Front raise, 6, Use those shoulders, 5, 4,
三 二 一
3, 2, and 1.
棒极了
Awesome.
放在这儿
Right here.
用壶铃一直做肩部推举动作
Shoulder press, all the way up, with the kettlebell.
单手 九
Single arm. 9,
八 七 六 五
8, 7, 6, 5,
四 三 二 一
4, 3, 2, 1.
同只手 屈臂 十
Same arm, bicep curl. 10,
九 八
9, 8.
做完十次 四
Finish out your 10. 4,
三 二
3, 2.
最后一下
Last one.
交替
Switch.
换另一只手
Other arm.
让右臂休息调整
Give that right arm a break.
肩部推举 十
Shoulder press it. 10,
九 八 七
9, 8, 7.
手臂肌肉保持紧绷 五
Keep the abs tight. 5,
四 三 二 一
4, 3, 2, 1.
又到二头肌卷曲了 十次
Right into a bicep curl again, for 10.

9.
保证沿着同一直线 八
Make sure to come all the way down. 8,
七 六 五 四 三
7, 6, 5, 4,
再来两次 二
3, two more, 2.
回到之前的前举
Right back into those front raises.
再来一次 一起来吧!二十个
One more time. Here we go. Hit it! for 20.
前举 屈膝
Front raise. Bend those knees.
十七 十六 十五 十四
17, 16, 15, 14.
保持视线水平更便于观察
Keep your eyes straight out so you can watch.
在空中交替 九
Switch in the air. 9,
八 七 六 五 四
8, 7, 6, 5, 4.
带动肩部力量
Use those shoulders.

3.
增加力量
Power it up.

2.
最后一个
Last one.
肩部推举
Shoulder press.
壶铃放在手腕之后
Flip that kettle bell behind the wrist.
保持手腕绷直
Keep your wrists straight.
别让它倾斜了
Don’t let it cock back.
来吧 八 七
Hit it. 8, 7,
六 五 四 三 二
6, 5, 4, 3, 2,
十个完成。
there’s 10.
肱二头肌弯曲 弯一只手臂
Bicep curl. Single arm, curl it out.
走起 五
Here we go. 5,
四 三 再来两次
4, 3, Two more.
二 最后一个
2. Last one.
另一只手
Other side.
完成十个 肩部推举 十
Hitting it for 10. Shoulder press. 10,
十 九 八 七
10, 9, 8, 7,
六 五 四 三 二
6, 5, 4, 3, 2.
肱二头肌卷曲
Bicep curl.
最后一组 十 九 八
Last time. 10, 9, 8,
七 六 五 四
7, 6, 5, 4, 3.
一直向上卷曲
Get it up there, all the way.
二 最后一个 好
2. Last one. Okay.
壶铃训练完成
Done with the kettle bell.
我们现在改为哑铃训练
We’re going to move onto dumbbells now.
这是侧举壶铃 但注意要角度大些
This one is a side raise, but this is going to be open.
如同开合跳的站姿位置
So it’s a position of a jumping jack.
朝着一边打开手臂呈V字形再放下
You’re going side, open, make a V, and backdown.
事实上当你的手
It’s actually better
以这种开合的运动方法有助于肩关节
for a shoulder joint when you open your palms up this way.
所以你肩部有某些问题
So if you have some shoulder problems,
或手掌向下容易伤害到肩部
or the palms down this way tends to hurt your
试着手腕像这样张开
shoulder try manipulating the wrist open,this way.
来五个
Five more.
五 四
5, 4,
三 再来二个
3. Two more.
二 最后来一个
2. Last one.
一 很棒
1. Good.
两只手一起 做哑铃臂屈伸
Both arms. We’re doing kickbacks with the dumbbells.
肘部向上 屈伸运动十次
Elbows are up, kick it back for 10.
缩紧上端的肱三头肌
Flex those triceps at the top. 6,
五 四 三 二
5, 4, 3, 2,
一 做得不错
and 1. Nice.
下降至平板位置
Down into a plank position.
接下做俯卧撑划船训练
We’re going to do renegade rows.
下来
Down below.
我手里的八角哑铃对
I have the octagon shaped weights,
俯卧撑式划船训练很有帮助
which actually help when you’re doing the dumbbell renegade row.
特别注意我们要居中
Especially if you’re going to do a pushup
做俯卧撑
in the middle, which we are.
开始俯卧撑
We’re going to go pushup.
先来做五个 俯卧
We’re going to do five of these. Pushup,
开始俯卧撑式划船
we’re going to renegade row,
伸举向天花板 再回来
pop it to the ceiling, back down.
再俯卧 划 上举
Pushup again, renegade row, press to the ceiling,
回来 俯卧
back down. Pushup,
划 再同样的上举
renegade row, all the way up.
俯卧
Pushup.
很好
Great.
再来两个
Give me two more.
同样的上举 下压 俯卧
All the way up, press, pushup,
上举 下压
all the way up, and down.
如果你想 可以将这里改了
If you need to, modification is right here.
用这种姿势做十次
You can take your reps all the way to 10,
如果你有肩部手腕关节等问题
but you can do modification right here if
你仍要完成训练的话
you have shoulder problems,
可以在这里进行改变
wrist problems, but you still want to test these out.
这是个不错的方法 好的
It’s a great way to do that. Okay,
这是可改变的动作
there’s your modification.
我们又回到之前的动作
We’re going right back up again.
侧举 记住 是一样的
Side raises. Remember, same thing.
张开你的手
You’re opening your palms up.
十次开始 十
Here we go for 10. 10,
九 八 七 六
9, 8, 7, 6,
五 四 三 二
5, 4, 3, 2.
最后一个 一
Last one. 1.
训练二 肱三头肌伸屈 哑铃放在这儿
Exercise two: tricep kickbacks, right here.
肘部张开 回屈
Elbows in, flare, kick it back,
缩紧 八
flex hard. 8,
七 六 五 四 三
7, 6, 5, 4, 3.
再来两个
Two more.

2.
最后一个
Last one.

1.
好样的
Great job.
我们再次训练俯卧撑式划船
Then we’re into those renegade rows again.
你也可以用膝盖触地的方式
If you need to, you go down to the knees for modification.
我们还有不少训练要做
There’s a lot going on in this.
所以来吧 俯卧
And hit it. Pushup,
划动 下压 俯卧
row it, press through. Pushup,
划动 下压 俯卧
row it, press through, pushup.
下压 俯卧 划动
press through, pushup, row it.
再来两个 二 记住如果你想
Two more. Remember, 2, if you need to,
也可以用膝盖触地的方式
down on your knees for modification.
再下压
Down again.
最后一次 上举
One last time. Open,
向下 俯卧 真棒
down, pushup. Good.
棒极了 好的 就是这些训练了
Awesome. Okay, there are those exercises.
最后一个训练将加重
We’re going to go a little bit heavier for your last ones.
需要在平地上 完成胸肌训练
These are going to be on the floor again, finishing off your chest.
平躺 脚踩地板 抓着哑铃
Laying down, feet are flat, you’re going to grab your dumbbells,
击打这儿
tapping here, and you’re
张开手臂下压
going to press wide.
十 九 八 七 六
For 10, 9, 8, 7, 6,
五 四 三 二
5, 4, 3, 2.
在这儿悬停支撑 转为肘部
Hold it up there, turn your elbows in.
现在开始交替运动
Now you’re going to alternate.
轻击你的肘部 交替
Tap your elbow down, alternate.
这次做十个
10 here.
每只手十个也就是要做二十个 很好
But really, it’s 20 because you’ve got toget each arm. Good.
下压
Press through.
十二 十一 十
Almost there. 12, 11, 10.
碰到三头肌和胸部内侧 很好
Hit those triceps and inner chest. Good.
下压 九
Press. 9,
八 七 六 五
8, 7, 6, 5.
继续 四
Hit it. 4.
继续 三 二
Hit it. 3, 2.
再一次 下压 上举
One more. Down, up.
一 棒极了
1. Awesome.
你已经学会了
There you have it;
十分钟上身训练能够在十分钟内减脂你的
your 10 minute upper body workout killing your shoulders, your chest,
背部 肱三头肌 肱二头肌
your back, your triceps, and your biceps in10 minutes.
如果你愿意的话可以做第二轮 的训练
You guys can do all of that even a second round if you’d like.
我们在训练中许多动作都做了两组
A lot of them we did twice within the workout,
但仍可增加第二轮训练
but you can add a second round.
满满的二十分钟训练
A full, 20 minutes, back to back workout.
有效燃脂 塑形极佳 同时也极快见效
A great burn, a great sculptor, and it’s veryefficient.
而你已掌握它了
So get it done.
在下面点赞 评论
Thumbs up below, comment below.
我是ATHLEAN-XX女子健身教练艾米•乔 感谢观看
I’m Amy Jo with ATHLEANXX for Women. Thanks, you guys.
望你们能受用 下次见
Hope you enjoyed it. We’ll see you next time.

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视频概述

十分钟就能燃脂这么多!!动作还简单易学,秒秒钟成纤纤小仙女噻

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