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平板支撑挑战 – 塑造手臂 – 译学馆
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平板支撑挑战 - 塑造手臂

Plank Challenge Workout | FLAT STOMACH | Sculpted Arms

各位好
Hey, you guys!
我是梅莉莎
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.
开始吧
Let’s go.
我们会保持平板姿势很长时间
We’re going to be in the plank position for quite a while.
这就会考验到你的身体机能
This is going to challenge your body.
你需要用到一个间隔计时器
This is what you’re going to need: an intervaltimer.
可以设置10个或者15个回合
You ’ re going to set it for either 10 or 15 rounds,
这取决于你想要的效果
depending on what you want to do.
我建议15个
I encourage the 15. However,
但如果你只能完成10个回合 那也是可以的
if you can only get through the 10;totally fine.
休息5秒 练习30秒
Five seconds of rest, 30 seconds of work.
听起来不是很久
Doesn’t sound like a lot.
我一般会练1分钟或者50秒
Normally I do a minute, or 50 seconds. So,
所以你就会想
you’re like “Oh, 30?
“30吗?小问题”
No big deal.”
但当你开始支撑的时候
But when you ’ re in the pushup position,
我要告诉你
let me tell you what.
要命了
It’s killer.
你只要支撑你的体重
You just need your bodyweight.
就这样
That’s it. So,
所以先从拍肩膀开始
you’re going to start off doing shouldertaps.
计时器一响脚尖开始用力
So as soon as it beeps I want you on your toes,
然后继续拍打你的肩膀
and I want you to tap your shoulders.
另一边肩膀
Opposite shoulders.
这个重点在于不要晃来晃去
The point of this is not to rock back andforth.
保持臀部与地面平行
Keep your hips square to the ground.
坚持到铃响 然后休息5秒钟
Then it’s going to beep, and you have fiveseconds.
抖动放松 然后准备开始
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.
交替手肘下降
Alternate which elbow goes down first.
直到铃响
Then it’s going to beep.
然后可以休息5秒钟
You’ll have five seconds to rest.
接下来是爬行
Then you’re going to do reptiles.
这个你们一般要做到
What I want – normally,
爬行的时候膝盖保持向外
with reptiles your knees are out to the side.
实际上更希望你们能推动膝盖向前
I actually want you to push your knees forward.
为什么不能做成这样呢
Why don’t you do that?
反复推动膝盖向前
Push your knees forward after this.
然后第四个训练是像登山者一样交叉穿行
Then exercise number four, I want you to do cross under mountain climbers.
试着将膝盖对准手腕
You’re trying to aim opposite knee to wrist.
最后一个训练有点
The last exercise is a little bit –
有点难以平衡
this is a little bit harder to do with balance. So,
所以要慢慢来
take your time.
即使只有30秒
Even though it ’ s only 30 seconds,
我要你的手肘去触碰
what I ’ m trying to get you to do is touch your opposite
另一边的膝盖
kneeand elbow.
接着时间到
Then it will beep,
你可以回到第一个摸肩训练
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,
会受到锻炼
all that good stuff.
但我真的希望你专注完成这15轮训练
But I really want you to focus on getting in 15 rounds.
也试着超越自己的极限
Try to push yourself past your limit.
去做吧
Let’s go.
各位 干得好
Awesome job, you guys.
平板支撑挑战是疯狂的
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.
你做得很棒 如果你喜欢我会很高兴
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,
各位下次再见啦
and I ’ ll see you guys next time.

Bye.

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平板支撑挑战 - 塑造手臂 来自ATHLEANXX for Women系列

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哧挞chita

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https://www.youtube.com/watch?v=Bj7ub4ys7yI

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