大家好！
Hey, you guys!
我是苏珊 今天我同ATHLEANXX女性频道一起 向你们展示五种杀手核心训练
It’s Susan, with ATHLEANXX for Women and today I’m going to show you five, killer core exercises.
你们可以在任何地点进行10-15次重复动作训练
With this workout you can do anywhere from 10-15 reps.
重复三轮
Try for three rounds.
第一种练习是V型腹部运动
Our first exercise is weighted V-ups.
你将坐在地上将轻量杠铃举过头顶
You’re going to sit on the ground with a light weight overhead.
端坐时边抬起脚边将上身挺起
As you sit up you’re going to lift your legs and lift your upper body at the same time,
再躺下
lower back down.
第二种锻炼:反向卷体踢腿
Exercise number two: reverse crunch kick-ups.
首先平躺然后保持一条腿弯曲
You’re going to lay on the ground, you’re going to have one leg bent, and you’re going
利用重心将腿踢过头顶
to kick that leg overhead, really using that lower core.
然后再次平躺 换腿 再次将腿踢过头顶 重新将两腿伸直
You’re going to lower down, switch legs, back overhead, back to two straight legs.
将两腿抬高至与上身垂直
Then you’re going to kick your legs up, and overhead toward the ceiling, and slowly lower
然后慢慢将两腿放下至平躺
them both down.
将两个手肘分开一定距离放到木板上支撑身体
With elbow plank ab reach you’re going to be on your elbows in a plank.
然后慢慢地伸出右手伸向左边
You’re going to slowly reach over your right hand to touch off to the left side, back to
再收回右手
start.
然后再伸出左手伸向右边 然后收回左手
Then you’re going to reach the left hand over to the right side, and then back to start.
第四项锻炼:抛界外球
With exercise number four: ball throw kick-ups.
首先拿着一个球坐在地上
You’re going to sit on the ground with a ball.
然后将一条腿抬起
You’re going to have one leg lifted in the air.
保持一条腿抬起 将球抛起 接住
You’re going to throw the ball up in the air, come back down, while keeping that leg elevated,
再抛起
up in the air.
最后的锻炼:侧板触摸千斤顶
Our last exercise: side plank touch jacks.
首先身体面向一边 用一只手撑起身体 一条腿抬高 然后将抬高的腿放回
You’re going to start out in a side plank, you’re going to lower your upper leg toward
再将它踢起 做一个小型千斤顶 然后再将腿放回
the ground, kick it up, do a small jack, and then lower your leg back down again.
好了 朋友们
All right, you guys.
希望你们喜欢这些锻炼方式
I hope you liked those exercises.
虽然它们很难 但是还是要坚持练习
They’re tough, but keep them in your workout.
如果你们想在今天的训练内容中添加其他的内容
Hey, let’s say you want to add on something else for your workout today.
那么进入ATHLEANXXforWomen.com
Head over to ATHLEANXXforWomen.com.
查找杀手训练
Check it out, killer workouts.
在今天的训练内容添加一项新的内容
Add one in today.
确保你喜欢我们的锻炼 订阅并给我留言
Make sure you like, subscribe, and leave me a comment.
让我知道你们是如何做的 我们很快就会再见的
Let me know how you guys are doing and I’ll see you soon.