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斜腹肌训练,30天练出爱的把手 – 译学馆
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斜腹肌训练,30天练出爱的把手

Killer Obliques Workout (300 REP LOVE HANDLES CHALLENGE!!)

这是我的300次斜腹肌训练挑战
This is my 300 rep oblique challenge.
在这个训练中你需要先在一侧完成练习
With this challenge you’re going to complete all the exercises on one side.
当你完成全部五个动作后 再在另一侧重复
Once you’ve completed all five exercises you’re going to hit the other side.
这是一个回合
That’s one round.
你的目标是三个回合
Three rounds is the goal.
我们开始吧!
Here we go!
[音乐]
[music]
第一个动作:负重单侧V型卷腹
Our first exercise is weighted side V-ups.
需要用哑铃在单侧辅助做V型卷腹
You’re going to start at a side V-up withyour weight.
一边做V型卷腹 一边把哑铃往脚的方向推
You’re going to V-up, and push the weight up toward your feet.
我们一组做10次
We’re going to go for 10.
第二个动作:侧抬腿
Our second exercise: side kick ups.
开始时 你需要保持侧面支撑
You’re going to start in a side plank.
笔直地向上抬腿
You’re just going to kick your legs straight up,
并且用你的手碰腿
and hit it with your hand, and we’re going
一组做10次
to go for 10.
第三个动作:点地两次并抬腿
Our third exercise: tap, tap, overs.
你需要保持侧面支撑的姿势
You’re going to stay in that side plank position.
你要把一条腿抬起 向前点地
You’re going to bring one leg over, tapping in the front,
向后点地 然后
tap in the back, and then really
把那条腿抬起来 再向前点地
think about raising that leg over, going intothe front tap.
还是一组做10次
We’re going to go for 10.
第四个动作:手肘支撑屈踢腿练习
Our fourth exercise: elbow plank crunch kicks.
你需要用手肘撑地
You’re going to start in an elbow plank,
弯曲上面一条腿的膝盖
you’re going to crunch with that top knee, and then
然后把腿踢出去即可
you’re just going to kick your leg right out.
一组做10个
We’re going for 10 reps.
第五个动作:侧撑体点地摆腿
For the fifth exercise: side plank tappingswings.
开始时你需要侧面支撑
You’re going to start in that side plank,
然后用臀部点地
you’re going to tap your hip to the ground,
接下来把你的腿摆出去
and you’re just going to swing your leg out,
臀部点地 踢腿 然后收回
tap your hip, kick that leg out, and back,
接着再来一遍
and go back to start.
我们一组做10次
We’re going for 10 reps.
希望你能感觉两侧脂肪在燃烧的美妙感觉
Hopefully those sides are burning with a goodfeel right now.
这是一个非常好的高强度训练
That was a nice, intense workout.
希望你们能从今天开始尝试
I hope you guys pushed it today.
点击ATHLEANXXforWomen.com
Check out ATHLEANXXforWomen.com.
可能你需要一些拉伸
Maybe you need to stretch out a little bit,
或者需要一些可以使你恢复的东西
or maybe you need something to recover.
请浏览网站上的蛋白质饮品
Check out the protein drinks they have.
它们非常棒 好喝并且健康
They’re super good, tasty, and healthy foryou.
请点个赞 订阅我的频道 并留下你的评论
Hit the like button, subscribe, leave me acomment.
让我知道你有没有做完三个回合
Let me know if you made it through your three rounds,
很快我们又会一起训练的
and I’ll work out with you guys soon.

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视频概述

非常实用简单的腹肌训练

听录译者

收集自网络

翻译译者

RayLiu

审核员

老王

视频来源

https://www.youtube.com/watch?v=9Irp-SVCvwA

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