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4个简单粗暴的下腹部练习 – 译学馆
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4个简单粗暴的下腹部练习

4 BRUTAL Lower Abs Exercises (SEE FAST RESULTS!!)

大家好
Hey, you guys!
下面 我来给你展示几种简单粗暴的下腹训练方法
Today I’m going to show you some brutal lower ab exercises.
通过训练 我们可以减掉腹部讨厌的赘肉
We’re going to try to get rid ofthat belly pooch.
大家好
Hey, you guys.
今天 我们开始进行
We’re going to work on the lower
下腹训练
ab area today, where I know most
据我所知 大多数人希望给这里减脂
of us tend to hold our weight.
减掉这里的脂肪比较难
It’s a tough area.
我们低头看一下自己的腹肌 一般情况下
Normally we’re trying to lean out to see your abs.
上半部腹肌会比下半部先练出来
The upper abs normally will peek out first before the lower abs.
我知道练出下腹的肌肉很难
I know it’s a tough area.
我们需要确保饮食健康
We also want to make sure we’re thinking aboutclean eating.
我们需要进行有益的有氧运动
We want to make sure we’re getting some good cardio in,
但我们也要保证
but we also want to make sure we’re
进行力量训练
doing some strengthening.
所以 我将带大家进行一些力量训练
So today I’ll go through some strengthening exercises
你们训练之余也要做一些你们能做到的
for you and you can do your part
例如健康饮食 常做有氧运动
by eating cleaner and getting some cardio in.
首先 我们从坐姿抬腿开始
First thing we’re going to start with is anL-sit raise.
这是一种由体操衍生出来的运动
This is kind of a gymnastics inspired exercise.
我非常喜欢它 因为这个动作就是针对下腹的训练
I really like it because it really targets – it can be a little tough,
它有点难 但是效果非常好
but it’s a good one.
这个动作 我希望你们考虑
With this one, I want you to think
每组做15到20次 在哪都可以
about doing anywhere from 15 to 20 reps.
首先你先把脚尖并拢
You’re going to start with your feet out front,
然后把手向前伸
you’re going to bring your hands out in front
你可能会想把手放在后面
of you, you’re going to feel
但是不要放在后面
like you want to go here, but don’t.
手应该放在这里
You want to put your hands here.
第一次尝试会有点难受
It’s a little discombobulating the first timeyou try it.
手前伸 并且
Hands are going to be out front and
开始尝试抬起腿
you’re going to think about lifting your legs, and
然后落下
lowering.
完成这个动作
Through your tips.
把腿抬起再放下
You’re going to lift, and lower.
我稍稍压了一下肩
I’m kind of pressing through my shoulders a little bit,
但是我主要做的事情就是
but the main thing I’m working
锻炼下腹 实际上做的是抬起腿
on is that lower ab, really doing its work to lift my legs.
这是很难的一步
It’s a tough one.
因此你没法做到15到20次也不要紧
So if you can’t make 15 to 20 that’s okay.
做10次也可以
Do 10.
但更重要的是开个好头
But it’s a good place to start.
下一个动作 我们将利用杠铃片
Next we’re going to go into the plate pass.
这是我另一个最喜欢的动作
This is another one of my favorite ones.
我们要做的就是 躺下 背部着地
What we’re going to do is lay on our back.
膝盖弯曲
Our knees are going to be bent,
放好杠铃片 通常情况下
we’re going to place the plate – I usually put it a
我把杠铃片靠近我的膝盖放置
little bit closer to my knees.
不要离得太远
Not so far down.
下背部会感觉到受力
A little bit more torque on the lower back.
我倾于把它放在这里 再来
I tend to keep it here. Again,
你想多大强度就多大强度
use as much weight as you want.
将手放于脑后
You’re definitely going to want to have your hands behind your head.
如果做不到的话 可以把手往前一些
If you don’t, you’re going to go forward.
慢慢降低双腿
You’re going to lower down,
举着杠铃片送出去 再回来 然后再放低
you’re going to hold, and bring the plate back up.
保持平稳 再收回
Down, and hold, and back up.
如果你做起来有些吃力 那就这样做吧
So if you want you can actually pass it here, and go here.
如果你想做
If you want.
那就这么做
And here.
这也是可选的
That’s an option, too.
要么你就举着杠铃片并且不断地坚持
Or you can just leave the plate on and just have that constant resistance.
当你放下杠铃片的时候 呼气
Think about breathing out as you’re bringing the plate down,
腿抬高的时候吸气
and in as your legs are up.
我也喜欢这个
What I love about this one too is,
它能帮助加强背部下面
it actually helps strengthen your lower back, which is
这里也是对你非常重要的部位
another critical place you really want towork, too.
接下来我将进行另一个我的最爱的动作:坐踢
Next we’re going to go into another one ofmy favorites: seated kick outs.
你可以去拿一个哑铃
You’re going to take a dumbbell.
不需要很重
Probably nothing super heavy.
当你做这个训练的时候把哑铃放在这
When you do this exercise you’re going to put the dumbbell here,
抓住凳子
you’re going to grab the bench
轻轻坐回去一些 抬起膝盖
slightly sit back, bring your knees up.
这个动作的关键点是低下
The key with this one is dropping it
到几乎贴近于地板
down and almost sweeping across the floor.
这样才能锻炼到下腹
It’s about the lower abs.
我们不是放在这里 而是这里
We’re not back here, we’re here.
我们的目标是下腹的肌肉
So we’re targeting that lower ab area.
腿伸出 完全伸直 膝盖始终抬高
I’m fully extending out,knees all the way up.
腿伸出 膝盖始终抬高
Extending all the way out, knees are up.
做这些动作 可以将每组的次数提高一些
So with all of these, it’s could behigher rep exercises.
每组12到15次
12 to 15 reps.
超级棒 我喜欢这个
Super great, I love that one.
我们接下来要的动作是蹬三轮
We’re going to finish with tricycle kick ups.
这是个有多个变种的动作
This is the one that’s more metabolic,
这个动作有一点点难 但是真的
that will be a little bit tougher, that really
能燃烧脂肪
burns it out.
我们的目标可以是每侧做12次
The goal would be to do 12 reps on each side.
首先要躺下来
You’re going to start on your back,
把膝盖抬起来 伸回去 再抬腿 同时用手够一下脚
think about bringing a knee up, back down, reaching.
现在你也可以交替进行
Now these you can do alternating,
或者你可以每次只做一个方向的动作
or you can just focus on doing one side at a time and
做到力竭 然后立即做另一个方向
burn it out, and immediatelygo on the other side.
那是我最爱做的事儿
That’s my favorite thing to do.
我喜欢先热身一下
I like to just tax that one muscle
在我换到另一边之前
before I move to the other side.
这次的动作真的真的很专注于这块
That movement is really, really, really focusing here.
我爱这个
I love that one.
超级棒!
Super great.
以上就是四项对下部腹肌的强化练习
Four great, strengthening exercises for thoselower abs.
记得吃得更健康
Remember to do your part by eating cleaner,
多做一些有氧运动 确保
getting some good cardio in, making sure you’re
与锻炼保持良好的一致性
keeping a good consistency with your workout.
尤其是你的下腹
Especially with your lower abs.
你将会看见你的蜕变 各位 嘿
You will see some changes, you guys. Hey,
可以在ATHLEANXXforWomen.com联系我们
check us out on ATHLEANXXforWomen.com.
也可以是社交媒体与我们联系
Check out our social media.
这儿 我们有很多好的东西 Instagram,
We’ve got awesome stuff there. Instagram,
Facebook 每天他们都放
Facebook, every day they’re putting
不同的锻炼方法 或者不同的运动
on different workouts, or different exercises
去帮助你脱胎换骨 也许就像:哇哦
to help you guys get out of a rut, or just be like”Whoa!
那真棒!
That’s cool.
我今天也试试
Let me try that today.”
谢谢你加入我 不久我将和你一起锻炼
Thanks for joining me, and I’ll workout withyou guys soon.

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视频概述

女主不漂亮,但是很健美。下部腹肌的练习,你想不想试试?

听录译者

收集自网络

翻译译者

Dreaming

审核员

审核员B

视频来源

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

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