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5分钟全身燃脂训练 – 译学馆
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5分钟全身燃脂训练

Quick Workout: 5-Minute Total Body Workout

嗨喽,大家好,我是Jane
Hey, guys. Jane here.
接下来令人惊叹的5分钟健身
Within an amazing five-minute workout like the ones
你们可以在我《快速塑身》这本书里找到
you’ll find in my new book Shape-Up Shortcuts.
在短短的5分钟里,你们可以获得显著的健身效果
In as little as five minutes, you can get an incredibly effective workout,
现在我向你们展示
and I’m gonna show you how right now.
这里还有Gill和Lauren,Lauren会向你们演示难度较低的练习
I’ve got Gill and Lauren here. Lauren’s gonna be showing you some easier modifications to these exercises.
Gill会向你们演示更高难度的版本。现在我们一起开始5分钟健身
Gill’s gonna be showing you how to make things harder. We’re gonna workout right now together five minutes.
每练习50秒,休息10秒
You’re gonna be going hard for 50 seconds, and then resting for 10 seconds.
5个动作,5分钟,一节超棒的健身课程。我们开始吧!
5 moves, 5 minutes, an incredible workout. Let’s get started!
第一个动作:臀部坐下。你要躺在地上,
First move, marching glute break. You’re gonna get down on the ground,
把膝盖提起来,收紧腹部
Feet under your knees, OK? You’re gonna keep your core nice and tight.
手臂放两边。准备好了吗?推起来,成桥的形状
Arms at your side. Ready? Push up into a bridge.
现在提起一只脚。好,换边
Now lift one foot. Good. Switch.
收紧臀部肌肉,腹部收紧
You wanna keep your glute squeeze tight. Your core should be tight.
唤醒臀部肌肉,灵活地动起来
Just waking up your butt, getting it ready to move.
如果想增加难度,可以把手离开地面
If you want to make things harder, you can keep your hands off the ground.
很好。保持收紧肌肉。这样是不是更有挑战性了?
Good job. Keep it tight.This is getting too challenging?
Lauren向你们展示的是手放两边的版本
Lauren’s gonna be showing you how to just hold it.
拱起臀部肌肉,继续
And a glute bridge. There you go.
跟上节奏
Keep it up.
注意Lauren的臀部是怎样的
Notice how Lauren’s hips.
他的臀部保持着完美的直线,你们也要这样做
He stays in a nice straight line. That’s what you want.
肩膀要放平,和膝盖连成一条直线
You want your shoulders to knees in a nice straight line.
Gill的肩膀也是放平的
Gill’s doing the same thing.
她的臀部保持收紧,臀部抬起
She’s keeping here butt tight, hips up,
腹部也收紧了,很好。你们会感觉到臀部的肌肉在发力
core nice and tight. You’re gonna start feeling that burn these glutes right here.
这是健身很好的开始,不是吗?准备好,休息休息
Is it a great start of workout? Ready, Rust, Rust?
下一个练习,肩部下压,倒立肩部下压
Next exercise, shoulder press, inverted shoulder press.
做一个像俯卧撑的姿势
So you’re gonna get into a position like a push-up.
可以吗?收紧腹部,准备好,开始
Okey? Core nice and tight. Ready? Let’s go.
尽力往下压
Dropping as low as you can.
手指用力,肩部用力
Just working at your try thumbs***, your shoulders.
呼,好难啊
Whoa, it’s hard.
尽力把头部靠近地面
Dropping your head as low as you can towards the ground.
看看这里多美的肌肉。努力锻炼吧
It’s working all these beautiful muscles right here. Tank tough season.
很好。要挑战自己的极限,最大限度承受疼痛
Good. Going as hard as you can. Let the pain set you can.****
很好,保持腹部收紧
Good. Keeping that core tight.
这能帮助你
It’s gonna help
使你手臂力量更大,肩膀也更有力量
give you more strength on your arms and your shoulders.
现在如果你想加大难度,Gill会向你演示怎样做
Now if you really wanna make things hard, Gill’s gonna show you how.
把脚放在长板上。这样做可以减轻脚的承受力,把身体更多的重量放在
Feet on a step of bench. Something to elevate those feet that puts more of your body weight
肩膀上和手臂上
in shoulders and these arms.
Lauren,跟上。继续,低一点
Keep it up, Lauren. Keep it up. Lower.
起来。再下去,坚持做,你可以的
Up there. Again, you’re doing what you can do as many as *** says you can.
呼!好的,休息一下。转换桥状姿势到下一个动作
Whoo! All right. Rest. Alternating switch lunge to the next one.
站起来,先出左脚
You’re gonna be standing, stepping forward to your right foot first.
准备好了吗?好的,我们开始吧。往前蹲
Ready? All right, let’s start. Drop forward.
脚掌不要平放,前蹲完往后蹲
Don’t put your foot down. Come into reverse lunge.
前蹲,呼!
Come forward. whoo.
半蹲这条腿,然后反方向半蹲
We’re gonna go halfway with this leg and then we’ll switch halfway through.
一定要把腹部收紧
Really wanna keep your core nice and tight.
膝盖全程与地面保持垂直
Should be really up right dropping that knee, that back knee all the way to the ground.
就像蹲坐那样
Feeling those squats.
很好,下面换右腿
Good. All right, let’s switch our legs.
抬起腿时要收紧腿部肌肉
You wanna really tight this one up.
Gill, 向他们演示:跳跃式蹲坐
Gill, show them how’s this done.Lunge jumps.
跳离地面,蜷缩起来快速跳
Kick off the ground, scroll**** into those hills.
燃烧吧,呼!
On fire. Whoo!
跳起来
Hip it up!
天啊!好累,休息时间到
Gees! And I’m hard at rest.
下个动作,平板支撑在地上
Rotating T-extension. Next move, on the ground in nice plank position.
准备好了吗?开始吧。打开这个手臂
All right. Ready? Let’s go. Open up that arm.
很好,保持臀部收紧
Good. Keeping those keep hips.***
臀部提起。腹部收紧
nice and up right. Core nice and tight.
臀部肌肉在挤压。这可以帮助你的臀部变美变翘
Glutes are squeezed. That’s gonna help you keep your hips nice and level.
如果想提高难度,中间可以增加一个俯卧撑
You wanna make this harder? Add a push-up on between.
往下压,很好
Get down. All right.

Oh.
现在难度会太大了吗
Now is this getting too hard?
你可以仅仅保持着基本的平板支撑动作
You can just hold the basic, basic plank.
像Lauren那样,保持腹部收紧
So you, Lauren, just keep your core nice and tight.
保持着平稳的直线形状
And a nice straight line.
你仍可以感受到腹部在发力,这还是有用的
You are still gonna feel that in your ab***. Still gonna work.
集中在这里
All crowd here.***
仍然会有很好的健身效果的
Still gonna getting great workout.
或者你可以学Gill
Or you can be like Gill.
提手臂加俯卧撑
Bang up push-ups.
很好,呼
All right. Whoo.
努力坚持
Just keep on working.
再坚持10秒
Ten more seconds.
继续
Just keep going.
坚持就是胜利,坚持就有效果
This is where you make a change, people.
很好,最后一个
All right, one more.
很好,休息一下吧
Good. Take a rest.
最后一个动作,滑跳
Last move, Skater jumps.
我们要在这节大干一场了
We’re gonna go hook on this one.
好,先从左脚开始
All right. We’re gonna start on our left foot.
然后再右脚。开始吧
and go to our right. Let’s go.
保持身体重心向下
Stay in low through our entire setting.***
好,要尽自己最大努力
Okay. Going as hard as you can.
这并不简单
This is NOT easy.
真的不简单
Not suppose to be.
开始吧
Let’s go.

Whoo.
想来难点的吗?
Do you wanna make this harder?
跟着Gill来
Just do what Gill does.
不要把另一只脚放下
Don’t put your foot down
来难点的
makes it even harder.
现在会太难了吗?
Now this is too hard for you?
如果是,就跟着Lauren来,脚往后踏,可碰地
Then do as Lauren do, and just step back and force.
好,我们要加油
Okay. We’re gonna go hard.
来吧,把速度加快一点
Let’s go. Speed up the pace a little.
来吧
Let’s go.
来,保持身体重心往下
Come on. Stay nice and low.
像这样跳
You gonna map*** like this, 
不要踩到垫子,好吧
Jump over it. Okay?
就这样,坚持就是胜利
Beat, as where we do it, people.
最后十秒,加油
Last ten seconds. Let’s go.

Whoo.
坚持,加油
Keep going. Let’s work.
加油,快要结束了
Let’s work. We’re almost there.
好,再来十秒
OK. Bonus ten seconds.
我们很快就可以休息了
We’re now taking on a rest.
然后来检查效果
And then to the workup.
让你的卡路里燃烧起来吧
This is where you burn the calories, people.
呼!好,停
Whoo. And stop.
呼,太棒了
Whoo. Amazing.
好棒,噢
Amazing. Oh.
这就是本次教程。5个动作,5分钟
That’s how you do it, guys. Five move, five minutes.
你们可以看到这真的锻炼身体
I think you can see that’s real.
平缓心率
Get your heart rate down.
如果时间更多,效果更好
Best targets if you have more time
重播,然后再做两或三次
Start just to tape over. Do it two or three more times.
你会取得很好的战果的
you’re gonna complete work.
如果你一次重复两或三组动作,中间可以休息一分钟
Take a minute break in between if you got two or more in once.
如果想要看更多这样的健身视频
And for more awesome workouts and tapes like this,
翻看我的新书《快速塑身》
check out my new book, Shape-up Shortcuts,
现在就可以看
available now.

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视频概述

5分钟的健身教程,全身燃脂,在最短的时间里取得最大的效果,不服来战~

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sinaly

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赖皮

视频来源

https://www.youtube.com/watch?v=zwSRF3QkG7Q

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