ADM-201 dump PMP dumps pdf SSCP exam materials CBAP exam sample questions

最好的大腿燃脂运动(20分钟瘦腿) – 译学馆
未登陆,请登陆后再发表信息
最新评论 (0)
播放视频

最好的大腿燃脂运动(20分钟瘦腿)

Best Thigh Exercises for Burning Fat (20 MIN LEGS!!)

嘿 大家好
Hey, you guys!
我是Athlean-XX(女性健身频道)的教练梅丽莎
I’m Melissa for Athlean-XX for Women.
今天我打算为你们推荐一套训练计划
And today I’m going to put together a workout for you
这是我的一些最有效的大腿燃脂训练计划
that is some of my best thigh exercises great for burning fat.
开始吧!
Let’s go!
*音乐播放中*
[Music Playing]
今天这个将是一个很有趣的训练
This is going to be a fun workout today
因为我稍微改变了一下你们所习惯的训练形式
because I changed up the format a little bit than
我为你们组合了一套计划
what you’re used to, me putting together for you.
这个训练有六个不同的动作
So there are six different exercises.
你们要把每个动作做三组
You’re going to complete one exercise for three rounds.
完成后才可以做下一个动作
before going to the next exercise.
比如 第一个动作是跳跃脉冲
For example, number one is going to be a jump lunge pulse.
在做第二个动作前
And you’re going to do that three times in a row
你们需要一次性将第一个动作做三遍
before going onto exercise number two.
现在请将计时器设置为18轮
So set your timers for 18 rounds,
每轮休息十秒 训练一分
10 seconds of rest, and one minute of work.
所以现在进行第一个动作 我这有轻量哑铃
So your first exercise, I have light weights here,
但是如果你们能接受更重的 我推荐使用这个
but if you guys can go heavier I recommend that.
但是因为我们要跳起来
But because we’re jumping I always want to
我比较担心对你们多余的负重
be careful with how much extra weight that you’re holding onto,
因为你们做的这个动作 不需要任何负重
because you can do this exercise without any weight at all.
现在你需要摆出弓箭步
So what I want is you to get into lunge position
先压两下 然后换到另一支腿
and I want you to give me two pulses, then switch.
跳 压 跳 压
So it’s jump, pulse, jump, pulse.
从这个角度 你们能看到我的动作
From this angle I want you to see my form.
从这里看 我跳起来了 然后压了下腿
So from here I’m jumping, pulse.
看我后面的膝盖离地面多近
Look how low my back knee is toward the ground.
显然 你们并不希望腿碰到地板而受伤
Obviously you don’t want to touch it to the ground and get hurt,
但我也不希望你们的腿几乎是直的 好吗?
but I don’t want your leg almost straight, okay?
你们需要大跨步 然后跳起来 换腿
I want you deep into a lunge, and then jump. Switch.
保持肩膀和头尽量向后
Keep your shoulders and head back as much as you can.
第二个动作:你们需要一个箱子
Exercise number two: you’re going to need a box.
箱子 长凳或椅子 任何你可以跳上去的稳固的东西
Box, bench, chair; anything that is stable enough to jump up on.
你们需要跳起来
You’re going to give me – you’re going to jump,
两只脚都要落在这个箱子上 然后蹲下去
both feet up onto the box, into a squat.
跳下来然后蹲下去
Jump down into a squat.
向后跳 向前跳
Jump back, jump forward.
这就是你们要做的第二个动作
So you’re going to do these exercises –
当第一轮结束 铃声响起时
you’re gonna have… when that buzzes, after that first rep/round,
你们会有10秒钟休息时间
you’re going to have 10 seconds to rest.
然后它会再响起来 你们需要再做一遍
It’ll buzz, you’re going to do it again, right?
我会再做一遍
I’ll do this a second time
然后你们会有十秒钟的休息时间
and then you’ll have 10 seconds to rest,
然后你们再做一遍 好吗?
then you’ll do it again, okay?
然后就到第三个了
Then you’ll go onto exercise number three
第三个是一个滑雪动作
which is going to be a skater.
我把这个挪到一边 滑雪动作+起跳双手反拍
I’m going to move this aside, a skater with a jack knife.
你们先从一侧开始 腿向外跳出
So you’ll start on one side, the leg to the outside,
然后摆成滑冰者动作
I want you to jump and it’s a skater.
尽量用手摸地
So you’re going to try to touch down on the ground
然后起跳双手反拍
and then jack knife.
跳到另一边 起跳双手反拍
Jump to the other side, jack knife.
一分钟后 闹铃会响起来
You’ll do that for one minute, it’ll buzz.
休息十秒钟后 像刚才那样再做两遍
You have 10 seconds to rest, then you’ll do it two more times.
之后就是第四个动作
Then you’re going to move onto number four.
其实第四个和第五个是同一项训练
Number four and five are the same exercise.
你们要做的是回刺踢出
So you’re going to do a lunge back kick out.
像这样 一条腿做三组
You’re going to do one leg for three rounds.
然后换另一条腿
Then you’re going to do the other leg.
第五项锻炼
Exercise number five.
回刺 踢出
Lunge back, kick out.
这样做 做三组
You’ll do that for three rounds.
最后一个动作 你们会再次用到这些哑铃
Your last exercise, you’re going to need these weights again.
这个很有意思
This one’s kind of fun.
有趣
Kind of fun.
训练非常棒
Working out is awesome.
它很有趣
It’s fun.
好的 你们要做的是
All right, so what you’re going to do,
首先 你们可以直接拿着哑铃(然后放地上)或者把哑铃放在地上(再拿起来)
you can actually start with your weights in your hands or on the ground.
这都由你们自己决定
It’s up to you.
我们要做分腿半蹲跳
We’re going to be doing squat jacks.
这就是分腿半蹲跳
This is a squat jack, right?
将一个哑铃放在地上
You’re going to put one down.
分腿半蹲跳
Squat jack.
将另一个也放在地上
Put the other one down.
现在要将它们拿起来
Now I want to pick them up.
分腿半蹲跳
Squat jack.
拿起一个
Pick up one.
分腿半蹲跳
Squat jack.
拿起2个
Pick up two.
现在我们做四个弓步跳
Now let’s do four jump lunges.
一 二 三 四
One, two, three, four.
这就是最后一个动作了
That’s the last exercise.
你们要把每个动作做三组 才可以进行下一个动作
So you’re going to complete each one three times before moving onto the next one.
你们所要做的就是将计时器设置为18轮的时间
So what you need to do is set a timer for 18 rounds.
我快喘不上气来了
I’m out of breath.
休息十秒钟 好好锻炼一分钟
Ten seconds of rest and one solid minute of work.
这就是全部内容
And that’s it.
这就是你们的锻炼计划
That’s your workout.
大家做得很棒 !
Great job, you guys!
我希望你们喜欢这个大腿燃脂锻炼
I hope you enjoyed that thigh burning workout.
我是女性健身频道(ATHLEAN XX)的教练梅丽莎 我们下次见
I am Melissa for ATHLEAN XX for Women and I’ll see you guys next time.

发表评论

译制信息
视频概述

大腿燃脂锻炼计划 美女们学起来吧 男生也可以 嘻嘻

听录译者

收集自网络

翻译译者

孙迎宾

审核员

小天使

视频来源

https://www.youtube.com/watch?v=MzpS9LZzjZA

相关推荐