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女生手臂锻炼5个最佳动作 – 译学馆
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女生手臂锻炼5个最佳动作

5 Best Arms Exercises for Women (SHOULDERS, BICEPS & TRICEPS!!)

大家好 今天我将介绍五组不同的动作
Alright guys, here is five different moves,
来帮你锻炼整条手臂
and are going to help you tone your entire your arm area.
我们会锻炼到肩部 肱二头肌 肱三头肌
We’re going to be hitting shoulders, biceps, triceps.
让这些区域变得优美紧致
Getting those arms nice and defined.
第一个动作是
Okay, first thing we’re going to start with is a
哑铃弯举复合肩上推举
curl to overhead press.
这个动作首先要
So, this one you’re just gonna start
使手臂完全弯曲起来
with a nice full range of motion curl.
从这个位置
So we’re just going to be here,
手臂做弯举
we’re gonna curl up,
然后转动哑铃
we’re gonna rotate our dumbbells,
向上推举 然后放回到肩部的高度
press the ceiling, come back to our shoulders,
转动 恢复
rotate, back down.
只是旋转
So we’re just rotating,
放下 上来 然后推上去
down, out, and up.
现在 做这组动作
Now, with this workout, you can do
每组30-45秒
30s of work or 45s of work.
每组之间可以休息30秒
And, maybe do about 30s of rest in between each set.
如果你不想休息那么长时间
Or if you don’t want to do as much,
你可以适当缩短休息时间
you can take a little bit less rest period.
好的 做这个动作去刺激
Okay, so we’re just getting that curl to overhead press
锻炼到肱二头肌和肩部的三角肌
for hitting our biceps and shoulders here.
我很喜欢这组动作 在练完肩部和肱二头肌之后
I love this one after I’ve done shoulders or biceps,
能感觉到肌肉的彻底燃烧
and burn it out at the end.
你可以根据自己的想法选择重量
So you can go as heavy or as light as you want.
好啦
Okay…
下组动作:侧平举
Our next exercise, plate pass.
对于这组动作
So, with this one,
你只需要尽可能的下蹲
you’re just going to think about getting down into a deep lunge.
任何重量都可以
You’re gonna have a whatever amount of weight you want.
可以轻一点或者……
You can go light or…
如果你没有杠铃片
And if you don’t have a plate,
也可以用哑铃代替
you can actually just use a dumbbell.
我们会锻炼到肩部外侧
So we’re going to be hitting the outsides of the shoulders.
只是放下胳膊
We’re just going to go down.
侧举杠铃片 然后放下
The plate is gonna go off the side.
放到底端 然后
we’re gonna reach down, and
换另一边
bring it up to the other side.
转换方向和举起杠铃片时要记住
We’re going to think about keeping good posture
保持动作标准
as we’re passing it and keeping it up.
可以弯腰
It’s okay if you bend over.
去拿起杠铃片
You’re reaching to get the plate.
这组动作能帮助你很好地塑造肩膀外侧的线条
Super great for just really building the outsides of our shoulders.
你可以尽可能的多做这个
So what you can do is you can do so many.
如果你想在中途做些改变
If you want to change halfway,
可以让你的另一条腿蹲下
bring the other leg down.
确保腿的两边都有练到
Just make sure we’re working both legs too,
所以这个动作同时也可以刺激到腿部肌肉
so you’re actually getting a little bit of leg workout in with this tool.
好啦
Alright.
好了 我们的下组动作叫T形举
Okay, next we’re gonna go into what I call a T-raise.
这组动作对三角肌前束和中束很有帮助
This is really great for just the fronts and sides of the shoulder.
首先 我们要
We’re gonna start with
举起 旋转 平举 回到原位 旋转 放下
raising, rotating, straight out, together, rotating, down.
对于这组动作 我建议
So with this one, I would probably suggest
从一个略轻的重量开始
starting with a little bit lighter weight,
因为这组动作不需要太大重量
cause it doesn’t take much on this exercise.
这就是为什么你会看到
That’s why you’ll notice
我在下一项动作中对重量做出了改变
I am changing weights with our next exercises
我们尝试通过这个动作去刺激 控制肌肉
We’re really trying to bring that way out and control it.
好的
Okay…
我们的下一个动作是俯身哑铃弯举接臂屈伸
Next, we’re gonna go into a bent over curl tricep extension.
我们会练到肱二头肌和肱三头肌
So, now we’re gonna be hitting biceps, triceps.
首先俯身弯腰
You’re just going to get a bend at the waist.
先弯举
We’re gonna curl.
完成弯举之后
As we’re coming back,
向上推动哑铃(利用肱三头肌)
we’re going to push the weight.
在做这个动作时我们
So we’re kind of, here,
要旋转手腕 然后向上抬起
think about twisting and turning
这样才能很好地单独训练背面的肱三头肌
to really isolate the tricep in the back.
好的 弯曲
Alright, so we’re curling,
后推 前曲 后推
pushing, curling, pushing.
这里的弯腰有助于
And what’s good about being bent over like this is
加重哑铃的重力
gravity is actually making this weight feel a little bit heavier.
这对我们的训练是十分有帮助的
which is always a good thing.
很好 我们要做全程的臂弯举
Good, so we’re getting full range of motional really curling
和臂后推
and pushing back.
好了 让我们用一个健身棒的动作结束训练
Okay, last one we’re gonna finish with a bar trifecta.
我的意思是 这是最后的一个刺激肌肉的动作
What I mean by that is this is kind of the last little burnout.
所以你可以每组大概做十次
So you can either do maybe 10 of each
或者每组动作连续持续三秒钟
or you can do the full 3s with each movement.
最后这组动作
With this last thing,
我希望你可以不要间断 连续做
I want you to go from movement to movement with no rest.
我们以正手弯举开始
We’re gonna start with reverse curls.
我们只需要抓住棒
You’re just gonna grab the bar,
然后反方向
and you’re just gonna reverse,
举起它
curl this up.
注意在顶端的时候要绷紧肱二头肌
really think about making that bicep tight at the top,
用力向上拉 在顶端得到一个漂亮的曲线
pulling that in, getting a nice little curl at the top.
完成这个动作后
Once you finish that,
你可以稍微改变一下站姿
you can change your stance a little bit,
加宽一点握距
make a little wider hand.
然后我们做站立肩上推举
We’re just going to go right into an overhead press
我们将由肱二头肌刺激到
So we’re going from biceps,
肩部的三角肌
right into shoulders.
可以按自己的想法调节重量
You can make this as heavier or as light as you want.
如果你只是想稍微练练
Maybe you just want to burn it out,
那就可以选择稍轻的重量
so you can go a little bit lighter.
完成这个动作之后
Once you finish that,
改为窄握距
we’re going to bring our grip in a little closer
我们开始做直立胸前提拉
and we’re just going to go right into an upright row
我们可以锻炼到肩膀上部
Now we’re hanging the upper part of our shoulders,
即肩膀上面部分
tops of our shoulders.
这个动作 像我之前提到的
So, this one, like I mentioned,
我们将要没有间歇的 连续不断的做动作
we’re going to just go exercise to exercise, no rest.
我们要充分的刺激它
We’re going to burn it out.
完成这个动作的
So, once you finish this,
目标是连续三组
the goal is to get through 3 rounds.
好了 大家
Alright… Okay you guys,
通过这五组不同的动作 我们已经刺激到了全部的手臂肌肉
we pretty much hit everything in these five different exercises.
从肱二头肌到肩部三角肌
We’ve moved from biceps to shoulders,
到肱三头肌 我们真的
we’ve got some triceps, we’re really
刺激到了整个手臂的肌肉群
kind of getting that whole area and…
很棒的练习 我十分喜欢
Great exercises, I love these,
在训练中 我会用到其中的很多动作
I use a lot of these in my workout.
哦我的天 几乎每周都会用到
Oh gosh, almost a weekly basis.
好的 坚持下去!我相信你可以做得到!
Okay, push through! I know you can do it!
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Make sure to follow us on ATHLEANXXFORWOMEN.COM.
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Hey, leave us a message.
让我们知道你做的如何
Let us know how you’re doing.
如果你对我们的视频
If there’s anything any other videos you haven’t seen from us
有什么其他的要求
that you want us to maybe get together,
我们会倾听您的建议
we do listen.
欢迎点赞并订阅
Hit the like button subscribe,
期待我们的下一次见面
and I look forward to seeing you guys soon.

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译制信息
视频概述

用来锻炼手臂和肩部肌肉的五个动作(适用于女性)

听录译者

【MED】清泉

翻译译者

清欢

审核员

译学馆审核团D

视频来源

https://www.youtube.com/watch?v=Wj8iaqLK6Ek

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