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掌握这个后续燃脂效应,健身后也能继续消耗脂肪 – 译学馆
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掌握这个后续燃脂效应,健身后也能继续消耗脂肪

burn fat with the AFTERBURN EFFECT (here's how)

嘿 大家好 这里是六块腹肌训练营
Hey, what’s up Six Pack Shortcuters?
我是Mike
Mike here. Today,
今天我们来谈一谈后续燃脂效应
we’re going to talk about the
我会介绍这种效应并告诉你如何用它快速减脂
after burn effect and what it is and how you can
以及我们把它作为训练计划基础的原因
get super ripped and why we based our whole program on it.
那么 什么是后续燃脂效应呢
So the after burn effect what it is,
就是在你健身结束后的48小时内
is it’s when your body burns calories up to 48 hours
脂肪仍在燃烧
after you finish working out.
所以 你可以今天健身 而后的48小时内
So you can work out today and up to 48 hours afterwards,
你的身体会继续消耗
you’re continuously still burning
卡路里
calories.
这和一般的锻炼差异很大
Very different than a normal workout,
因为通常情况下 你只会在健身房待45分钟或1小时
because usually you go to gym for let’s say 45 minutes
锻炼使你的心率增加
or an hour, you workout, your heart rate is high,
体温上升
your body temperature is high, but the
但是当你完成锻炼时
moment that you are done working out your
这些指数又会回降 体温变低
rate drops back down and so is your body temperature
卡路里也停止燃烧
and you stop burning calories.
问题是 一天有24个小时
The problem with that is there’s 24 hours
但是你只燃烧卡路里一小时
in a day, but if you burn calories for only
那其余的23个小时呢
one hour what you’re burning the 23 hours?
除非你的工作
Now unless your job is very,
非常消耗体力 你可以整天保持
very physically active and you re continuously running throughout
跑来跑去的状态
the day, most
我发现 大多数人只是一直坐着 燃烧掉的卡路里
of us I find are just sitting around and they’re not burning as much calories
并没有他们需要燃烧的多
as they need to,
这就是为什么普通人很难
which is why normal people have such a hard time
减肥的原因
losing weight and loosing fat.
因为你每天都没有燃烧足够的卡路里
Because you’re not burning enough calories throughout the day,
但后续燃脂效应
but the after burn effect
会让你在48小时里持续燃烧卡路里
allows you to burn calories 48 hours afterwardscontinuously.
这有个很好的例子
Here is a good example.
比如说 锻炼胸部
Think about let’s say working on your chest.
你有两种锻炼方法
You have two exercises,
一种是仰卧推举 一种是仰卧拉力器飞鸟
you have a bench press and you have a cable fly where you are grabbing
第二种需要你像这样抓住拉力器两侧 就能锻炼胸部
the cables and you go like this and you work your chest.
那么 当你做仰卧拉力器飞鸟时
So a cable fly, when you do this,
只锻炼到了你的胸部
it just works your chest.
但当你做仰卧推举时 它锻炼到了你的胸部
When you have a bench press it works your chest,
锻炼到了你的肩膀
it works your shoulder, and it works
还有你的三头肌
you triceps.
把三组肌肉群和只锻炼到一组肌肉群的仰卧拉力器飞鸟作比较
Three muscle groups versus cable fly, onemuscle group.
锻炼三组肌肉群会燃烧更多卡路里
So three muscles groups burn more calories uses
消耗更多的肌糖原 继而
more muscle fuel and in turn are going
激活后续燃脂效应
to activate the after burn.
因此 要保证你做的锻炼是正确的
So you’ve got to make sure you’re doing the right exercise too.
现在 请大家记住
Now keep this in mind guys,
你不能闷头向前 直接锻炼
you can’t go ahead and just jump onto the training with the after
立刻激活后续燃脂效应
burn techniques right away.
你必须先让身体做好准备
You have to get your body ready,
因为 参加我的训练计划需要做很多
because people in my program we have a lot things that we
以前从没做过的锻炼
haven’t do before.
事实上 我们要开始激活后续燃脂效应
We actually start triggering the after burn effect.
所以 请记住 如果你不是
So keep this in mind if you’re not a member
我们训练计划的一员 没关系
in our program, no worries.
不过 我想让你做的是
What I want to you to do though is to
第一 确保你迄今为止做的锻炼都是正确的
A ) make sure you’re doing the right exercises, by
接下来的两周 你要一直确认这点
far the next two weeks try this.
确保自己做的锻炼是对的
And make sure you’re doing right exercises,
在锻炼时 保证自己锻炼到了
keep them compound, multi-muscle groups when
组合肌肉群或多组肌肉群
you’re doing the exercises.
保证你的休息时间
Make sure your rest time keep it anywhere
把它控制在60秒到90秒之间
from 60 seconds up to about 90 seconds, and
坚持锻炼健身
also be consistent on your workouts.
接下来的两周里
Workout anywhere from about four to about six days a week
保证自己每周四到六天的锻炼次数
for the next two weeks to
来让身体做好准备
get your body ready. Afterwards,
之后 你就可以使用其他
you can start applying the other
让反复时间更短的技巧
techniques which is keeping your rep slower,
使用更重的器械 让休息时间更短
use your heavier weight, keeping your rest times even lower,
也要把目标定得
and also keeping the sets
越来越高 同时设置范围
a lot higher, and your set range to be anywhere
可以是六到八之间
from about six even up to about eight, because
因为要记得 你有足够的能力去减轻肌肉的不适感
remember you have enough volume to completely trained down the feel inside your muscles.
如果你想了解后续燃脂效应的更多信息
So if you want more information on the after burn,
请访问sixpackshortcuts.com
check out the website sixpackshortcuts.com.
下次再见
I’ll see ya guys next time.
用后续燃脂效应燃烧脂肪吧
burn fat with the AFTERBURN
更多后续燃脂效应信息访问www.sixpackshortcuts.com
For More Information On The After Burn Effect Visitwww.sixpackshortcuts.com

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视频概述

本视频介绍了后续燃脂效应以及如何激活后续燃脂效应。

听录译者

收集自网络

翻译译者

九酱

审核员

审核员 W

视频来源

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

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