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燃烧卡路里的三个最佳动作

How to Burn the MOST CALORIES (3 Best Calorie Burning Exercises!!)

Hey guys, Jess here from Athlean-XX for Women.
大家好 我是《纤动女性》的Jess
Today I’m gonna show you the top three moves
今天我会向大家展示
that burn the most calories
能在最短时间内消耗
in the least amount of time.
最多热量的三个最佳动作
Stay tuned.
敬请期待
运动
精瘦
强壮
性感
《纤动女性》
OK, here’s what we are gonna do.
好 接下来是这样的
Today I’m gonna show you three of the most effective moves
今天我会展示三个能锻炼到全身的
that gonna work your full body.
最高效的动作
They are gonna include all of your muscle groups
这些动作会涉及全部肌群 可以
to get you burning the most calories
在最短的时间内
in the shortest amount of time possible.
尽可能消耗最多的热量
This work-out should take you no more than 10 minutes.
这套训练所需的时间不会超过十分钟
And I promise you’re gonna feel the calories
而且我保证你会感受到
burn igniting from within,
体内的卡路里在燃烧
and you’re gonna be burning calories all day long.
并且一整天都保持在热量消耗状态
So here’s what we’re gonna do.
接下来要这样做
I’m gonna show you these three moves,
我会先展示这三个动作
and then I’ll show you how to make it low-intensity
然后教大家怎样做低强度版
and how to crank it up to high-intensity.
和进阶到高强度版的方法
So depending on your fitness level,
你可以根据自己的健身水平
you can get it right.
选择适合的
OK, so we’re gonna start with this first one,
好 我们要从第一个开始了
which is a Burpee with a star jump.
就是包含星星跳的波比跳
You all know Burpee. They are super effective for calorie burning.
大家都知道波比跳是超高效的热量消耗动作
I’m gonna show you how to crank it up even you’re now a tyro.
我会教大家如何一步步进阶 即使你是新手
Now for you beginner, you’re gonna start like this.
对于新手 你们要像这样开始
Hand down on the ground.
手放在地上
You’re gonna step back into your plank position,
撤步进入平板支撑姿势
no push-up here for beginners.
新手不做俯卧撑
And then you’re gonna step back again,
然后再迈步回来
and of the top,
起身站直
spread out one leg, balance on one leg,
一条腿保持平衡 伸出另一条腿
stretch other leg and hands on the top.
舒展这条腿 手向上延伸
Now when you go back down,
回到初始姿势后
then you’re gonna do the other side.
接下来做另外一边
Step in,
上步
hands out.
伸展手部
OK, so that’s what the beginners must pitch in.
好 这就是初学者要做的
If you’re a little more advanced, here’s the level 2.
如果你稍有经验 接下来是第二级
You’re gonna go down with your hands,
俯身下去手着地
and this time jump back,
这次向后跳
place knees on the ground,
膝盖放在地上
you modify push-up.
做改版俯卧撑
At that point, come back to the plank,
完成后回到平板支撑姿势
hop in, and then jump up.
蹦回来 然后跳跃
just a small little star jump,
就是一个简易星星跳
like up the ground
双脚离地
just like that. OK?
就像这样 好吧?
Go back down again,
再回到俯身动作
out, modify push-up,
向后跳 改版俯卧撑
glute up, jump in, and then a little hop.
提臀 跳回 然后小跳跃
OK, now do the advanced for you again.
好 现在要再次进阶了
You’re gonna do a full push-up and a full jump.
你需要做完整的俯卧撑和跳跃
So like this.
像这样
See, energy is the top then.
看到了吗 发力很重要
So you’re gonna do as many of Burpee star jumps as you can,
波比星星跳你能做多少就做多少
and then you’re gonna move to this second move.
然后进行下一个动作
So again more including the upper body
还是一样 要更注重将
and the lower body in one.
上下半身融为一体
It’s called the Woodchop, squat jump.
这个叫劈柴 蹲起跳
So here you’re chopping the wood with straight arms,
先这样伸直手臂劈柴
go all the way down to the floor.
一直压低到地面
And you’re lifting up, reaching.
然后抬起 向上伸
OK, so beginner modification looks like this.
好 新手版的是这样
no jump, here’s chopping move.
不跳跃 这样做劈柴动作
OK, intermediate, it’s gonna do a small hop. Here we go.
中级的要做一个小跳跃 来吧
Just so your heels become slightly up the ground.
脚跟稍稍离地即可
And then advance, is gonna go all the way.
进阶版的要做全程
OK, if you want, you can add two small dumbbells to your hands.
好了 如果你想手拿两个小哑铃做也可以
Alright. that third move,
第三个动作
we are gonna get down into the plank position.
我们要俯身呈平板姿势
Because as you know the plank
因为大家知道的
is the better calorie-burning than a crunch,
在热量消耗上 平板支撑优于仰卧起坐
because you are utilizing your arms,
原因是你会动用到
your legs, and your entire cores.
手臂 腿 和整个核心
So let’s get down into plank.
那我们来做平板吧
I’m sure you’ll have the increased calorie burning here.
我肯定你会消耗更多热量的
All right, now watch closely for your beginner
好了 新手仔细看好
as that I want you to take it slow like this.
我希望你们像这样慢慢来
Knee to elbow.
膝盖去找肘部
Other knee to other elbow.
另一边膝盖找对侧肘部
And then you are gonna do a hand reach,
然后手向前伸
and another hand reach. OK?
另一只手也向前伸 好吧?
So take it really slow and make sure your form is good.
一定要慢慢来 并保证姿势标准
And every time you do that, knee to elbow,
每次膝盖接近肘部
make sure you are crunching your abs.
确保你的腹肌收紧
And then knee to the opposite side, crunch those abs.
膝盖向另一侧时 收缩这边的腹肌
And then the hand reaching, stabilize.
然后延伸手部 保持稳定
Hand, stabilize.
伸手 稳住
OK, for intermediate,
好 对于中级者
you are gonna go a little bit faster like this.
你要做得稍快一点 像这样
Right, left, hand, hand. OK?
右 左 伸手 伸手 可以吗?
Like a little pop into it. Pop, hand, hand.
像加入一些小弹跳一样 弹 伸手 伸手
And then for advanced, we are gonna go four of each.
对于高阶者 每个动作我们要做四次
One, two, three, four.
一 二 三 四
One, two, three, four.
一 二 三 四
And then repeat.
然后重复
OK. So hopefully you enjoy
好了 希望你喜欢
the three sample demo moves today,
今天这三个动作的演示
and you are gonna put them to use
也希望你能
to burn a lot of calories really really fast.
通过它们非常非常快地消耗很多热量
And if you are interested in finding more short workouts
如果你有兴趣探寻更多 靠所有肌群
that utilize moves that use all of your muscle groups,
协同发力的动作所组成的
synergistically, so that you are not
短时训练方法 以求
breaking your body into parts,
不孤立身体各部分
but you’re training it as a whole
而作为一个整体来训练
and learning how to live like an athlete.
并学着像运动员一样生活
Athlean-XX for Women is a program for you.
那《纤动女性》就是为你而生的节目
So check out the website, athleanxxforwomen.com.
快来访问 athleanxxforwomen.com
Again this is Jess, and I’ll see you next time.
再次介绍 我是Jess 下回见

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视频概述

跟着Jess一起做三个最高效的燃烧卡路里的动作,在最短时间内燃烧最多热量吧!

听录译者

荼荼

翻译译者

Tylosin

审核员

审核员IBRT

视频来源

https://www.youtube.com/watch?v=S4oEhtLeQL8

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