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5分钟腹肌训练(腹部灭脂!)

5 Minute Abs Workout (AB ANNIHILATOR!!)

嘿 你们好
Hey, you guys!
我是你们今天五分钟快速训练的教练
I’m quick 5 Minute Workout for you today just talking
让我们开始吧!
Let’s go!
好的 对于这次训练你有两个选择
All right, for this format you have two options.
你可以设置五轮 10秒的休息 50秒的训练
You could either set your timer for five rounds, 10 seconds of rest, and 50 seconds of work;
或者你可以将训练减少一半 时间调整到25秒
or you can cut the work and time in half to 25 seconds, but then you’re going to have
但是这样的话你就要设置成10轮
to set it for 10 rounds.
所以你可以选择做5轮的10秒休息 50秒训练或者10轮的10秒休息 25秒训练
So you either do five rounds, 10 and 50; or 10 rounds, 10 and 25.
以防万一 因为我们接下来的五分钟会在同一个地方
Okay, just in case – because we’re going to be in this same spot for five minutes.
所以如果你需要有一点改变是完全可以的
So if you need to break it up a little bit, that’s totally fine.
好的
All right.
训练1是踢腿
Exercise number one is going to be flutter kicks.
我们要一直保持在同一个位置
So, we’re going to be in this position the whole time.
把你的手放在腰下 我们就要开始摆动了
You can have your hands under your lower back and we’re just going to flutter.
脚尖伸直 开始摆动你的脚
So, toes pointed, and you’re just going to flutter your feet.
训练2 分开与并拢
Exercise number two, you’re going to go in and out.
你的脚分开 再并回来
So your feet are just going to go apart, back together.
但是要快
But quick.
所以分开 并拢 分开 并拢 分开 并拢
So it’s apart, in, out, in, out, in.
让你的腹肌时刻保持紧绷
keeping your abs tight the whole time.
我经常说 我也确实很疑惑 当我说强健的腹肌的时候
I always say – and I’m going to be really annoying as I say ‘strong abs, strong abs’.
让它们互相联系
Keep them contracted.
训练3 保持腿分开 上下移动
Exercise number three, you’re going to hold them out, and you’re going to go up and down.
要紧绷腹肌
Keeping your abs strong.
训练4 收缩运动
Then exercise number four is going to be crunches.
躺下再起来
You’re down and up.
最后一项训练 针对腹部侧面的肌肉
And then the last one, we’re going to target the obliques.
臀部侧向一边 V字起来碰你的脚趾 然后折向另一边
So we’re going to go from one side, V up, touch your toes, roll over to your other hip,
再碰你的脚趾
and touch your toes.
这就是5项训练
Those are your five exercises.
看上去似乎很简单的训练 但是我要告诉你们 我的腹肌已经开始发烫
Seems like a simple workout, but just showing you guys, my abs are starting to burn.
好的 让我们开始吧
All right, so let’s go.
来吧!
Come on!
你们干的不错!
Awesome job, you guys.
这是5分钟快速训练 但是我保证你腹肌的锻炼 出色的训练
That was a quick five minute workout, but I absolutely annihilated your abs. awesome job.
你们明天会感觉很棒
You’re going to feel it tomorrow.
或许今晚就会感觉到了
You might even feel it tonight.
好样的
Okay, good job.
我们下次再见
I will see you guys next time.
我是Melissa 来自为女性服务的ATHLEANXX
I am Melissa, for ATHLEANXX for Women.
好样的
Nice job.

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