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不需任何器材的自重腿部锻炼

Say NO to Chicken Legs! | Bodyweight Leg Workout |

Is it possible to build strong and muscular legs
仅仅通过徒手健美操训练
through calisthenics training alone?
能否锻炼出一双有着健壮肌肉的腿呢?
The short answer is yes, absolutely.
答案是肯定的
While weights have the advantage that
当然负重训练的好处就是
you can adjust the resistance very precise.
你可以精准的控制你所需的负重
Bodyweight training alone can also give you
仅通过自重训练也能练好深蹲
truly impressive squats, hamstrings and calves.
练出强健的腿筋和小腿
It also depends on your current level and goals.
这也取决于你自己的目标和身体素质
Most bodyweight leg exercises are a good mix
大多数的腿部自重训练既能锻炼肌肉
between building muscle, increasing in strength and improving your mobility.
又可以增强力量 还能提高灵活性
Weighted-basic exercises on the other hand,
而与之相对的便是负重训练
are great to boost your max strength and optimize your muscle growth.
由于你可以增加的负重没有上限
Because there’s no limit how much resistance you can add.
因此能充分激发你的潜能并促进肌肉生长
The following workout will focus on calisthenics exercises.
下面的锻炼将侧重于徒手健美操训练
But if you are an advanced athlete,
不过你要是一名高级运动员的话
you could also do some of the exercises with additional weight.
也可以在部分训练中加入负重
To save time and give you a unique leg workout,
为了在有限时间内 给你单独的腿部锻炼
we combined all exercises to a giant set.
我们把所有的动作合并成一套组合
The giant set in this workout consists of 6 exercises,
这个组合包含六个动作
which you do after each other without any kind of rest in between.
一个接着一个做 中途不休息
You start with the hardest exercises and continue with the easier one.
从最难的动作开始 再继续简单的
This is very important because you have more strength,
这一点非常重要 因为锻炼之初
energy and concentration at the beginning of the giant set.
你有更多的精力和能量 也更容易专注
You do every exercise until fatigue
每个动作做到力竭后
and then continue with the next one.
再接着做下一个动作
The first exercise is either a Pistol Squat or a slow Step Up.
第一个动作可以从单脚深蹲或慢蹲起
You can choose between one of those tools
这两个动作中选一个
because most beginners aren’t able to do pistol squats.
因为大多数初学者都无法完成单脚深蹲
If you choose to pistol squat,
如果你选择了单脚深蹲
you could do it on the ground or standing on an object.
你可以在平地或者站在某物体上练习
It’s way harder to do it on the ground at least for the straight legs.
不过对于直腿单脚深蹲来说在地面做更难
If you aren’t mobile enough to keep your leg above the groun
在蹲到最低位置时 若没有足够的灵活性
in the lowest position, you will lose your balance.
来保持直腿不着地 你就会失去平衡
If you do it on a box,
如果在箱子上练习
you don’t have to raise the straight leg that much.
就不必把直腿抬得那么高了
While both variations make nearly no difference in terms of strength for the bent leg,
虽然两种方法在弯腿强度上几乎没有差别
we still prefer the version on the ground.
但我们仍然更倾向于在地面上做
The ground will force you to work on your straight leg strength
地面将迫使你专注于直腿的力量
and mobility on the other leg.
和另一条腿的灵活性
This works your squat
这不仅对深蹲有好处
and also improves your performance when it comes to else’s and leg else’s.
还能提高其他腿部及非腿部动作的表现
When you do the pistol squat,
当你练习单脚深蹲时 膝盖始终保持稳定
keep your knees stable all the time and do it slowly in control.
并在身体控制下慢慢做

If pistol squats are too hard but you still want to work on them,
如果觉得单脚深蹲太难 但还是想试试看
you can do it by using an object as a support.
那你可以通过其他物体的支撑来进行练习
If you choose the single leg step up,
如果选择做单腿蹲起
make sure to choose the right height for the object you step on.
那一定要选一个合适高度的物体来踩
The higher the object, the harder the exercise gets.
物体越高 练习难度越大
You should be able to lean yourself forward
你需要做到身体前倾
and release your rear legs in the ground without any kind of momentum.
然后匀速将你的后腿下放到地上

No matter if you do the pistol squat or the step up,
不管是练习单脚深蹲还是单腿蹲起
we suggest you to start with your weaker leg
最好都从力量较弱的那条腿开始
and continue with a stronger one.
然后再练力量强的腿
Right after that you do the Archer Squat,
做完上面动作后 马上开始弓箭手深蹲
here we got several important key points.
这里我们有几个关键点
1. Find the right distance and don’t choose a too narrow stance.
1. 找到合适的距离 不要选择太窄的站姿

2. Keep your upper body upright.
2. 保持上身挺直
Bend your hips and knees and don’t lean yourself forward
弯曲你的臀部和膝盖
even if you can’t get that deep.
就算蹲不到很下 也千万不要前倾
And 3. Keep your heels on the ground.
3. 脚跟始终不要离开地面
You can do the archer squat with an internal rotated leg
你可以做一个内旋腿弓式深蹲
to stretch the adductors of the straight leg
来伸展直腿的内收肌
or with an outward rotated leg to stretch the hamstrings.
或者用外旋腿弓式深蹲拉伸腘绳肌
You continue the giant set with the One Leg Glute Ham Raise.
接下来继续下一个动作 单腿反向腿弯举
This exercise is quite simple.
这个练习十分简单
Press one leg into the ground,
将一条腿压向地面
raise your body and keep the other one above the ground.
并把身体和另一条腿抬离地面
The more extend the bent leg on the ground,
弯曲的腿在地面上伸展得越长
the harder the exercise will be.
练习难度也就越大

The next exercise are Jumping Lunges or Normal Lunges.
下一个练习可以是跳跃弓步或普通弓步
At this point of the workout,
锻炼到这个时候
you already did 3 different exercises without rest.
你已经不间断做了三组不同的动作
You can now choose between lunges and jumping lunges.
现在可以从弓步和跳跃弓步中选择一个
The goal is to be able to do some clean reps,
最后能把动作做到干净利落就行
like at least about 10 per side or so.
而且每边至少做10次
In both versions,
在做这两个动作时
you have to aim for a stable knee position during the complete movement.
必须让膝盖全程保持稳定
When you do jumping lunges,
当你做跳跃弓步时
take care that the rear knee doesn’t hit the ground too hard.
注意后膝轻点地面 不要太用力
After you finish the jumping lunges,
完成跳跃弓步后
you continue with the Deep Squat.
开始最后一个动作前
Hold this position as long as possible
保持这个蹲姿
before you continue with the last exercise.
时间越长越好
The deep squat is one of the best lower body exercises.
由于深蹲是极好的下身运动
So always take care that you do it right.
所以一定要确保姿势正确
There are 4 key points.
牢记四个关键点
1. Don’t lean your upper body forward
1. 不要让上身向前倾
and aim for a nearly vertical position.
要找到一个接近垂直的位置
2. Keep your spine straight and don’t round your upper body.
2. 脊椎要挺直 上身不要弓起来

3. Keep your heel on the ground.
3. 保持脚跟着地

4. Don’t let your knees collapse inwards
4. 不要让你的膝盖向内塌陷
and aim for an evenly distributed load between the inside and the outside of your feet.
要把负荷均匀的分在脚的内外两侧
If you lack in mobility and can’t get that deep,
如果你灵活性差 蹲不到那么深
you can either go to the lowest position possible and hold it,
那你就尽可能蹲到最低的位置并保持住
otherwise and this is what we suggest.
或者参照下面这个方法
Hold yourself onto an object and go deeper.
先抓住一个物体 再往下蹲
The object will ensure that you don’t lose your balance
如果你的脚踝不灵活
if you lack an ankle mobility.
物体能帮助你保持平衡
Always make sure that you hold an active and not a passive deep squat
一定要做主动深蹲 而不是被动深蹲
even if you use an object as a support.
即使你用了其他物体辅助也一样
The last exercise are Single Leg Calf Raises.
最后一个动作是单脚提踵
We suggest you to do elevated calf raises
推荐你做电梯式单脚提踵
because you will get a better range of motion.
因为它的活动范围更大
The key points are quite simple.
做这个动作的要点很简单
Do it slowly and controled and keep your knees slightly bent.
稳住身体慢慢做 同时保持膝盖微微弯曲

Like in the pistol squats, the step ups or the glute ham raise,
就像做单腿深蹲 蹲起和反向腿弯举一样
you first finish one leg before you continue with the other one.
先做完一条腿 然后再继续另一条腿
Okay, guys, now, the routine is done.
以上就是整套练习的全部内容
We recommend to do this routine
如果你想短时间内进行高强度的腿部运动
if you want a short and intensive leg workout.
强烈推荐你做这套练习
If you want more workouts like that,
如果你想要更多类似的锻炼
you should visit Calimove.com and check our programs.
就来Calimove.com观看我们的节目吧
If your main goal is to build muscle mass,
如果你的主要目的是增肌
you should get our new body transformation program.
那就加入我们的“脱胎换骨”项目吧
The full package comes in 3 levels and includes full body and split training.
整套训练分3个级别 包括全身和局部训练
You will get over 2 years of scientific program trainings
您将获得2年以上科学的 系统的训练
with high quality videos, animations,
其中包括高质量的视频讲解和动画演示
many different methods and techniques
多种不同的方法和技术
and also a nutrition program which perfectly fits the training schedule.
还有量身定制的营养计划
No matter if you are a beginner, intermediate or advanced athlete,
无论你是初学者 高级运动员或是介于两者之间
with this program,
通过这套训练 将挖掘你的最大潜力
you will build muscle, get shredded and make the most out of your potential.
让增肌和重塑身材不在是梦
Just visit Calimove.com and start your transformation now.
访问Calimove.com 即刻开始你的蜕变
If you have further questions, just leave a comment.
如果还有什么疑问 请留言告诉我们
Thanks. Alex.
感谢收看

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视频概述

视频通过详细的训练教程介绍了六种自重腿部锻炼的训练方法语言简练,初学者,中级运动员以及高级运动员都能从中受益

听录译者

徘徊的小孩

翻译译者

日月姓陳

审核员

审核员XY

视频来源

https://www.youtube.com/watch?v=-AOpemH7Tb4

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