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塑造性感的臀部和背部曲线 – 译学馆
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塑造性感的臀部和背部曲线

Sexy Butt and Back Workout (HIT THE WHOLE BACKSIDE!!)

大家好
Hey you guys
我们接下来会锻炼身体后方的各个部位
we are going to be hit everything of the backside
今天 我们来锻炼性感后背
Today we are going to doing my sexy back
和臀部
and butt workout
[音乐]
[music]
纤动女性
Athlean-XX For Women
我们第一个动作是
Our first exercise is
俯身飞鸟动作配合腿部的交替抬起
the rear fly with alternating leg lift
你首先开始做的动作是
You are going to start with
俯身
bend your waist
当你握住哑铃做飞鸟式时
as you flying your dumbbells up in air
你要同时抬起一条腿
you are going to lift up one leg
我们第二个动作是 侧弓步划船式
Our second exercise is lateral lunge to row
握住一只哑铃
You are gonna to hold a dumbbell
弓步下蹲
You are going to lunge down
手握哑铃向另一侧脚尖俯身靠拢
reaching that dumbbell towards your opposite foot
立即恢复直立姿势
explosively coming up to stand
后拉哑铃做划船式 拉伸你的后背
and really think about rowing that dumbbell back to hit your back
我们第三组动作是 俯卧撑划船式
Our third exercise is renegade freaks
双手握哑铃撑在地上
You are going to be on the ground with two dumbbells in your hand
一手屈起做划船动作
as you rowing one arm
同时另外一侧的腿抬起
you are going to be lifting the opposite leg
背部尽量保持平直
keeping that back as stright as possible
我们第四个动作是 单侧上步并做划船式
Our forth exercise is lateral step up with row
握住哑铃
You are going to hold the dumbbell
手臂另一侧的腿站到椅子上去
on the opposite arm that you are going to be stepping up on to the chair
俯下身
You are going to bend the waist
手臂屈起做划船式
and row your arm
然后脚落回原地
and then step back down
当你站上去时
when you stepping up, really thinking about
回落时用脚后跟承力 并收紧臀部
stepping back through the heels of your foot, and really working that glute
[音乐]
[music]
我们第五个动作是
Our fifth final exercise is
俯卧撑起跳
pulsating squat to push-up
两个弹跳
you are going to do two explorsive jumps
落地然后接俯卧撑
drop down go right to push-up
起来后再次跳起
jump right at the start again
[音乐]
[music]
[音乐]
[music]
好了 伙伴们 工作之余做这些锻炼动作
OK your guys, keep these exercises when you work out
你会发现背部线条轮廓优美
You really will see a difference getting that nice tone back
同时拥有羡煞旁人的翘臀
and perky butt that we all love to have so much
登录网站 ATHLEANXX for women.com
Hey check out ATHLEANXX for women.com
上面有
they have other great exercise
日常锻炼方法 这样你就不必拖到明天再说了
daily workouts that help you let’s you don’t have to workout for tomorrow
你不知该做些什么
and you feeling kind of puzzle what to do
去看看吧 那上面都是干货
Go check it about, they have real stuff
点击”Like”按钮 订阅
Hey, hit that like button, subscribe,
给我留言 我们希望得到你的反馈
leave me comments, we do like hearing from you
也许有我们做的不够好的锻炼教程
maybe there is a workout we haven’t done for well
留言反馈给我们
and leave your guys let us know
我们一定听取你的意见
we definitely listen to your comments
最后 和往常一样
and as usual
很高兴和你们一起锻炼 下次再见
love working out with you and hope to do it soon
[音乐]
[music]

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想拥有性感翘臀和优美的背部线条吗?看这里

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视频来源

https://www.youtube.com/watch?v=UySZZdUbt00

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