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15分钟塑造完美背部曲线 – 译学馆
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15分钟塑造完美背部曲线

The 15-Minute Upper-Body Workout for a Strong, Fit, Beautiful Back

女性健康
Women’s Health
15分钟塑造美背
Sculpt a Beautiful Back 15-minute Workout
说明:三套一组 每个动作重复12次
Instructions – Sets: 3 sets of each exercise Reps: Work up to 12 reps per set
你们好 我是女性健康频道的编辑 珍•阿托尔
Hi, i’m Jen Ator, fitness editor of the Women’s Health.
这个十五分钟锻练是针对
And this 15-minute back workout is specificly designed
锻炼肩部肌肉、上下背肌和臀部而设计的
to target muscles in your shoulders, upper and lower back, as well as your hips.
可以帮你塑造更好的仪态并缓解背痛
To strengthen and improve your posture as well as stave off back pain.
用引体向上器械
Using this assisted pullup machine,
将手放在扶手上然后脚踩踏板
place your hands on the handle bar and step onto the foot pedal.
让身体自然下垂
Letting your body hanging naturally. 
在身体向上移动的同时收紧肩胛骨
Pull your shoulders blades together as you raise your chest towards the top
然后控制自己缓缓下落
and lower back down nice and controlled.
收紧核心
Keep you core tight
每次重复都要收紧肩胛骨
and really squeeze your shoulder blades together with each repetition.
在地上放两个哑铃其间距约为你的肩宽
Place two dumbbells on the ground about shoulder-width apart.
然后双脚分开至超过臀宽
And get into a pushup position
保持俯卧撑姿势
with your feet wider than the hip-width apart.
然后将重心转移到脚跟
And focusing on bring your weight down into your heels,
并保持腹部收紧 背部平直
keeping your core tight and your back flat.
将其中一个哑铃举到胸前
Roll one of the dumbbells up towards your chest,
然后放回
then bring it back down to the ground.
每次举起都要保持臀部不动
With each roll, make sure your hips aren’t rotating
但与地面平行
but are staying parellel to the ground.
然后你要把核心收紧
And you are keeping your core nice and tight.
双腿并直趴在地上
Lying on the ground with your legs extended straightened together behind you.
然后肘部绷直 双臂向前延展
Then bring your arms forward, flat on the ground, elbows locked.
收紧腹部 屁股夹紧
Keeping your core tight. Squeeze your glutes
使你的四肢和胸部离开地面
to lift your arms, legs, chest off the ground.
腹部和臀部收紧
Keep your core and glutes nice and tight
并保持这个姿势5秒钟
and hold this position for five seconds,
然后放下四肢
then lower back down to the ground.
做这个动作从双手分开超过肩宽
For this moves, start by grabbing the bar
抓住扶手并坐下开始
with wider than shoulder-width grip and sit down.
保持挺胸收腹
Keeping your back flat and your core tight.
收紧肩胛骨使扶手被拉下来
Roll the bar by squeezing your shoulder blades together.
把扶手拉到胸前 再缓缓复位
Bringing your bar to your chest and altering to the start.
你一定要慢慢把它拉下来
Make sure you slowly pull it down
然后拉至胸口
and bring it all the way to your chest.
你要确保每次下拉都能使肩胛骨收紧
Focusing on pulling your shoulder blades together with each rep.
为了保证效果 每周三次但不要连续锻炼
instructions:For best results, do this workout three times per week on nonconsecutive days.

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视频概述

缓解背痛,塑造美背,健身锻炼,让你的气质更出众。

听录译者

雨过天晴

翻译译者

欧篁

审核员

【MR】拾月

视频来源

https://www.youtube.com/watch?v=0BQCa7xX1zI

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