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强力腿锻炼(减肥&增肌 !!) – 译学馆
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强力腿锻炼(减肥&增肌 !!)

Intense Leg Workout (FAT BURNING & MUSCLE BUILDING!!)

嗨!女士们 我是教练艾米·乔 这里是女性ATHlean XX课程
Hi, ladies, I’m trainer Amy Joe with ATHlean-XX for women.
今天我们要做强力腿部锻炼
And today we’re doing an intense leg workout.
加入我 一起来吧
Join me, let’s do it.
我们的第一项锻炼要用到箱子
So our first exercise is using a box,
这里有哑铃
I have dumbbells here.
这是前跨步和后跨步的结合
It’s a combination of a step-up with a reverse lunge.
这个练习一组十次
Every exercise we do in this circuit is going to be 10 reps.
第一步 踏上箱子
So the very first one is stepping up,
抬起膝盖
and I’m gonna pump my knee up.
后退的时候尽量踩在离箱子近的地方
When I come back down I wanna step down very close to the bench,
然后这条腿反向弓步
and then this leg reverse lunges back.
就是这两步
So it’s kind of a double.
后退 反向弓步
And back down, reverse lunge.
上前 脚后跟发力 反向弓步 3
Step up, through the heel, and reverse lunge, there’s 3.
上前抬腿 反向弓步 4
Step push, reverse lunge, 4.
脚靠近箱子
Bring that foot close to the box,
这样才能很顺利的做反向弓步
so it allows you to reverse lunge.
很好 高强度腿部训练 一起来做吧
Awesome. Intense leg workout, let’s do it.
反向弓步 7
Reverse lunge 7,
脚后跟发力上前 反向弓步 8
Step push through the heel, here’s 8.
踏上箱子 反向弓步 9
Step up, reverse lunge, 9.
你也可以在背上放个杠铃 10
You can even do a barbell on your back, there’s 10,
或者胸前抱着一个健身实心球
or hold a medicine ball at the chest.
换一条腿
Other leg.
可以负重
Anything that adds some resistance,
如果你是个初学者 不要负重
or if you’re a beginner, don’t hold anything,
就做这个动作
and build up to it.
3 反向弓步
There is 3, reverse lunge.
4
4
5
5
记住 把向下踩的脚
Remember, bring that down foot
靠近箱子或者凳子 6
close to the bench, close to the box, you’re 6.
这样才能做反向弓步
So you can reverse lunge.
快成功了
Almost there.
8
8.
9 最后一个
Here’s 9, the last one.
上前 下踩 反向弓步
Step, down, reverse lunge back.
很好 完成负重练习
Great, all right, done with those weights for now.
我们要开始锻炼四头肌
We’re gonna go into a quad exercise.
这是坐姿哑铃四头肌提举练习
So this is a dumbbell quad lift.
把哑铃放在膝盖上
So you’re resting that dumbbell on the knee,
向上直接抬起 膝盖向着天花板
and you’re lifting straight up, then knee toward the ceiling.
10 9 8 7 6
10, 9, 8, 7, 6,
5 4 3 2
5, 4, 3, 2,
最后一个 高一点 1
last 1, let’s in high, 1.
不要用手分担重量 就只是把手放在哑铃上
So, don’t lift the weight, I’m just holding my hand there
确保哑铃不会掉下去
to make sure the weight doesn’t fall off.
另一个腿 别偷懒 另一个腿
Other leg, no cheating, other leg.
10 9 8 7
And 10, 9, 8, 7.
膝盖越高越好
Drive that knee up as high as you can.
6 5
6, 5.
注意力集中在四头肌
Focusing on the quad.
4 3 还有两个 2 最后一个
4, 3, 2 more, 2, last 1.
立刻回到第一条腿
So go right back to that first leg,
再做一组快速的四头肌提举练习 10个
we’re gonna do pulses, 10 of them.
开始
And go.
10 9 8 7 6
10, 9, 8, 7, 6,
5 4 3 2 1
5, 4, 3, 2, 1.
另一条腿 举起来 开始
Other leg, and lift, pulse go.
10 9 8 7 6
10, 9, 8, 7, 6,
5 4 3 2 1
5, 4, 3, 2, and 1.
太棒了
Awesome.
好了 坐姿负重四头肌提举练习 是个不错的选择
All right, quad dumbbell lift, that was a great one.
好了 开始锻炼侧腿
OK, then we’re gonna go to work our side.
更多的练习大腿外侧 臀外侧的肌肉
More of the outer quad glute.
把脚后跟放在凳子上
So pressing the heel up on the bench.
把注意力放在这条腿上 向后坐
This leg is my focus, I’m gonna sit back in it.
利用脚后跟站起
and push up through the heel.
再次向后坐 脚后跟发力站起
Sit back in it, push up through the heel.
记住一组10次
Remember we’re doing 10 on every exercise.
现在倒数8个
Here’s 8 I’m counting down.
7 利用那个脚后跟发力
7, push through that heel.
6 这条腿放松
6, this’s what’s relaxed.
5 4 3
5, 4, 3,
2 起来 1
2, push up, 1.
太棒了
Awesome.
换一条腿
Other leg.
放松左腿 把重量放在右腿上
Relax that left, sit in the right,
向后坐
and sit back in it.
10 9 8 7
10, 9, 8, 7,
6 5 4
6, 5, 4.
屁股尽量坐得低一点
Get as deep as you can, use that tushy.
2 最后一个
Here’s 2, last one,
1
and 1.
回到另一边
Let’s go back to the other side again,
加入一组快速的
we’re adding in the pulses.
就像我们刚才做的负重四头肌提举练习那样
Just like we did on the quad lift.
一条腿抬起 向后坐 10次
One leg is up, sit down in it, and pulse for 10.
10 9 8 7 6
10, 9, 8, 7, 6,
5 4 3 2 1
5, 4, 3, 2, 1.
很好 换另外一侧 快速后坐
Good, switch side, add in that pulse,
准备 往后坐 开始
Ready, and sit back, go.
10 9 8 7 6
10, 9, 8, 7, 6,
5 4 3 2 再来一个 1
5, 4, 3, 2, one more, and 1.
太棒了
Awesome.
好了 我们开始第四组练习 10次
All right, so our 4th exercise, go on for 10.
同样的 准备好这个动作也有一组快速的
Same thing here, be prepared for those pulses on this one as well.
连续侧蹲
So, your split lunge here.
一条腿在前 一只脚在后
One leg is forward, one foot is back.
注意到当你的脚像这样放
And I’ve noticed as well when your foot is like this,
你可能会伤到自己的膝盖 拉扯到膝关节
you can kind of hurt your knee you pull on that knee joint.
我的建议是 弯脚趾
So, my recommendation is to bend the toe on the back.
减轻膝盖压力 也能很好的控制平衡
It’s much better for that knee, and your balance as well.
很好 挺胸
All right, chest is up,
尽量把脚往前伸
Scoot that foot far forward as you can.
坐下来的时候 从臀部向上
When you sit down in it you wanna drive up from glute.
如果脚在你的正下方
If the foot is right underneath you,
这个动作集中练习四头肌
it will be a little more targeted on the quad.
这是个好事 不过这取决于你的选择
which is not a bad thing, but it’s just out of preference.
9 8 7
9, 8, 7,
6 5 4
6, 5, 4.
记住用脚后跟发力
Remember to push through the heel.
3 2 1
3, 2, and 1.
很好 慢慢的 控制动作
Good, nice, slow, controlled motions.
另一条腿 尽量往前伸
Other leg, pop it out there as far as you can,
尽量稳定地往上抬 然后向下坐
sit up nice and tall, and sit down in it.
上半身不要做这样的动作
The upper body shouldn’t be moving like this.
坐下 起来
Sit down, press up.
8 7 6
8, 7, 6.
让腿发力
Let the leg do the work.
5 脚后跟发力
5, push through that heel,
4 用力
4, hit it.
3 2 还有一个
3, 2, you got one more.
1 太棒了
And 1, awesome.
OK 现在是最后一个
OK, now the last one,
高强度腿部练习的最后一项
your finale for this intense leg workout.
脚向后伸放在这里
Pop that foot back up there,
需要像这样跳 小跳跃
you’re gonna jump out of these ones, it’s a small hop.
也可以有一些动作修正
So there’s a modification to it as well.
也可以就用刚才的动作做一组快速的
So if you want, you just do some pulses right here.
你要加入我的话 跳起来
But if you wanna join me, you’re gonna hop.
10个
10 of them.
9 8 7 6
9, 8, 7, 6,
5 4 3 2
5, 4, 3, 2,
1 太棒了
1, awesome.
好了 这些已经足够了
All right, that’s too much for you.
膝盖 臀部都参与进来 坚持做快速的练习
Your knee joint, your hip joint, just stick with the pulses.
换一条腿
Other leg.
注意姿势 挺胸 用力
Get your position, chest is up, and hit it.
10 9 8 7 6
10, 9, 8, 7, 6,
5 4 3 2
5, 4, 3, 2,
1 天哪
Er…1, er…my gosh.
好了 你们做的很棒
All right, you guys, nice job.
学会了吧
There you have it.
高强度腿部锻炼将给你的腿部带来很大的变化
An intense leg workout gives you a lot of variation,
腿的所有部位发力
hits all sides of the legs.
强度集中 负重
focuses on intensity, lifting heavy.
但是绝对 绝对 绝对要注意动作姿势标准
But never never never never sacrifice form.
这是第一位的
That comes first.
适当的进行锻炼 扔掉所有的负重
Do it appropriately, drop all weight,
注意感受腿部的感觉 臀部的感觉
figure it out how to feel in your legs, how to feel in your glute,
然后再开始负重
then begin to add weight.
我是艾米·乔 现在有点喘 下次见
I’m Amy Joe, out of breath, and we’ll see you next time.

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视频概述

跟着教练艾米·乔开始腿部强力练习四组动作,瘦腿不是问题!

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牵贝贝到处逛

翻译译者

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视频来源

https://www.youtube.com/watch?v=Bq5tamnztts

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