Hey, you guys!
I ’ m Melissa
来自ATHLEANXX for Women 今天我想让大家挑战一下平板支撑
with ATHLEANXX for Women and today I have a plank challenge for you.
We’re going to be in the plank position for quite a while.
This is going to challenge your body.
This is what you’re going to need: an intervaltimer.
You ’ re going to set it for either 10 or 15 rounds,
depending on what you want to do.
I encourage the 15. However,
if you can only get through the 10;totally fine.
Five seconds of rest, 30 seconds of work.
Doesn’t sound like a lot.
Normally I do a minute, or 50 seconds. So,
you’re like “Oh, 30?
No big deal.”
But when you ’ re in the pushup position,
let me tell you what.
You just need your bodyweight.
That’s it. So,
you’re going to start off doing shouldertaps.
So as soon as it beeps I want you on your toes,
and I want you to tap your shoulders.
The point of this is not to rock back andforth.
Keep your hips square to the ground.
Then it’s going to beep, and you have fiveseconds.
Shake it out, and then it’s going to start.
你要这样下去 下去 上来 上来
I want you to go down, down, up, up.
Alternate which elbow goes down first.
Then it’s going to beep.
You’ll have five seconds to rest.
Then you’re going to do reptiles.
What I want – normally,
with reptiles your knees are out to the side.
I actually want you to push your knees forward.
Why don’t you do that?
Push your knees forward after this.
Then exercise number four, I want you to do cross under mountain climbers.
You’re trying to aim opposite knee to wrist.
The last exercise is a little bit –
this is a little bit harder to do with balance. So,
take your time.
Even though it ’ s only 30 seconds,
what I ’ m trying to get you to do is touch your opposite
Then it will beep,
and you ’ ll go back to number one for shoulder taps. So,
所以这是个挑战 你的三头肌 肩膀还有其他部位
this is a challenge that is going to hit your triceps, shoulders,
all that good stuff.
But I really want you to focus on getting in 15 rounds.
Try to push yourself past your limit.
Awesome job, you guys.
That plank challenge is insane. Shoulders,
肩膀 腹肌 所有部位都像在燃烧一样
triceps, abs; everything is goingto be burning.
So great job and I’m glad you liked it.
我是ATHLEANXX for Women的梅莉莎
I ’ m Melissa for ATHLEANXX for Women,
and I ’ ll see you guys next time.
平板支撑挑战 - 塑造手臂