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5个瘦腿动作 – 译学馆
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5个瘦腿动作

Long Lean Legs Workout (5 FAVORITE MOVES!!)

嗨 你们好
Hey, you guys!
今天我将带给你们一项锻炼 其中包含了五个我最喜欢的训练 可以让你瘦腿
I have a workout for you today that has five of my favorite exercises to get you some lean legs .
让我们开始吧
Let’s go.
好的 大伙们
Okay, you guys!
我这儿有五个我最喜欢的训练需要你去做
I have five of my favorite exercises for you to do.
每个动作我们将要完成20次 并且我希望你总共做2~3组
We are going to complete 20 reps of each one, and I want two to three sets total.
你需要做的就是用标准的动作尽可能快的完成训练
Your job is to do the workout as quickly as you can with perfect form.
相比于速度 我更要求质量 好吗?
I would rather perfect form before speed, okay?
一定保护好你的身体
Make sure you’re protecting your body.
训练一是抱膝开合跳
So exercise number one is going to be jumping jacks with a knee hug.
就像开合跳 我们所要做的是开合跳 蹲下 抓住你的脚
So, like a jumping jack, what we’re going to do is jumping jack, squat, grab your legs.
一个 两个 三个 一直做到二十个
That’s one, two, and three; go to 20.
训练二:相扑蹲
Number two: sumo squats.
现在 如果你是个初学者 你可以轻松完成这个动作 但是我想让你去做的是
Now, if you’re a beginner you can do this workout no problem, but what I want you to
如果你可以的话 负重进行
do is add some weight if you can.
对于你们中更出色的人来说 抓取重量
For those of you who are more advanced, grab that weight.
我需要你加些重量 我在肩膀上挂了一个沙袋 然后一个
I want you to take your weight – I’m using a sandbag over my shoulders – and a sumo
相扑蹲 像这样 但接下来你需要抬起膝盖
squats like one squat, but then you’re going to raise your knee.
这是一个 两个 三个 一直到二十个
That’s one, two, and three; go to 20.
训练三:跳蹬 左右脚交换
Number three: jump lunge, side to side.
就像跳蹬 如果你是初学者 就做20次跳蹬
So, just like a jump lunge, if you’re a beginner you’re going to give me 20 jump lunges.
对于你们中更出色的人 我想你们跳蹬 左边 右边 一次
For those of you who are more advanced I want jump lunge, side, side; that’s one.
两次
Two.
现在 不要伸直腿 好吗?
Now, I don’t want straight legs, okay?
你们蹲下跳
You are down for that jump.
蹲下 好吗?
Down, okay?
训练四: 我要你们抓取重量 初学者们 不要负重
Number four: I want you to grab your weight – beginners, no weight at all – you do
你们不负重做同样的动作
the same thing without weight.
我需要你们跪下 一次 换方向 两次 然后三次
So I want you to go down, one, turning, two, and three.
如果你是初学者 并且没有负重 那么你不需要降低重心
If you’re a beginner and you’re not using any weight you don’t have to stay low.
你可以在这里进行 一次 两次 降低重心确实很难
You can do here, one, two; it’s really tough to stay low.
让我们来看
So let’s see.
那就是训练四
That’s number four.
训练五:这个有难度
Number five: this one’s tough.
你要利用你的体重 我们要进行清洁工作 但是进行的
You’re going to use your weight and we’re going to do cleans, but the way we’re going
方式 我叫它们低清洁
to do these – these are low cleans, is what I call them.
我要抓住沙包并把它们搬到这儿
So with the sandbag I’m going to grab these handles right here and I’m going to lift the
然后提起它 抱住它
weight up and hold it.
一次 两次 三次
That’s one, two, and three.
见鬼 腿
Dang, legs.
好的 这就是最后的一项训练
Okay, that is your last exercise.
记住 每个动作做20次 每次做两到三组
So remember, 20 reps for each of those and couple two to three rounds.
如果你可以做四组 做四组
If you can do four, do four.
你自己决定
Up to you.
如果你有时间和精力 那就去做吧
If you have the time and the energy, go for it.
就是这样
That’s it.
瘦腿 来吧
Lean legs, let’s go.
你们做的太好了!
Awesome job, you guys!
希望你们享受锻炼的过程
I hope you enjoyed that workout.
这就是五个我最喜欢的瘦腿训练
Those were five of my favorite exercises to get you lean legs.
用你自己的方式
You are on your way.
督促你自己并且努力锻炼
Keep pushing yourself and work hard.
我是专为女性ATHLEANXX的Melissa Ioja 我们下期再见
I’m Melissa Ioja for ATHLEANXX for Women and I’ll see you guys next time.
再见
Bye.

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