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无设备塑臀(家庭健身流程!!) – 译学馆
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无设备塑臀(家庭健身流程!!)

No Equipment Butt Workout (AT HOME BOOTY ROUTINE!!)

嘿 各位!
Hey, you guys!
也许你正旅游
Maybe you’re traveling,
或你在家现在没有任何健身设备
or you’re at home and you don ’ t have any equipment today.
别担心!
No worries!
我们将进行无器材的臀部训练
We’re going to do a no-equipment butt workout.
我们将做30秒的健身
We’re going to do 30 seconds of work,
20秒的休息 完成三个循环
20 seconds of rest, 3 rounds.
我们就此开始吧!
Here we go!
我们的第一个动作是单脚站立双手触地
Our first exercise is one leg hand touches.
首先单脚站立
You’re going to stand on one leg,
慢慢下蹲 重心穿过臀部
think about dropping back, down through your glute as
试着将手掌放在地板上
you try to reach your palms to the ground.
这样就得到了全方位的运动
You get a full range of motion,
然后保持按压动作起身 回到起始动作
and then you’re going to press all the way up, to start.
单腿保持蹲姿
One leg squat hold.
单脚站立
You’re going to stand on one leg,
另一只脚向后踢
you’re going to kick the opposite leg out back, behind you,
弯曲到90度角
you’re going to lower into a 90 degree angle,
并要坚持住
and really think about holding that
保持整整30秒
for the full 30 seconds.
如果你做不到 可短暂起立然后下蹲
If you can’t, stand up briefly, and then dropback down.
我们的第三个动作是中后卫上踢腿
Our third exercise is linebacker kick-ups.
你要先将手放地上
You’re going to start with your hands on theground.
一条腿弯曲
One leg is going to be bent,
另一条腿放下
you’re going to bring the opposite leg down, and then you’re
然后向上踢腿 高抬到空中
going to kick it straight up, high in theair.
要确保臀部肌肉发力
Really making sure you hit that glute.
我们的第四个动作是间歇屈膝跳
Our fourth exercise is popping plie jumps.
从屈膝下蹲的姿势开始
You’re going to start in a plie position
把你的手向下指向地板
with your hands down pointed toward the ground.
做弹跳时要保持下蹲姿势
You’re going to stay low as you do explosivepop jumps.
好的各位
All right, you guys.
没有器材 等于没借口
No equipment, equals no excuses.
很高兴您能同我们一起完成这套练习 嘿
I’m glad you got in there and got that workout done today. Hey,
请登录athleanxxforwomen.com
check out ATHLEANXXforWomen.com.
如果喜欢请给我们点赞
Give us a thumbs up if you liked the workout,
一定要订阅哈
make sure you subscribe, and I’ll workout
我将继续同大家一起锻炼
with you guys soon.

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视频概述

这是一系列神奇的健身动作。帮助你快速塑臀。

听录译者

收集自网络

翻译译者

lbq

审核员

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视频来源

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

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