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全身冲击挑战( HIIT进阶 !!) – 译学馆
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全身冲击挑战( HIIT进阶 !!)

Total Body Blast Challenge (ADVANCED HIIT!!)

哈喽 大家好!
Hey, you guys!
我是Athlean-XX for Women的梅丽莎
I’m Melissa for Athlean-XX for Women,
今天 我给大家准备了一个21分钟的全身冲击挑战 现在开始
and today I have a 21 minute, full body challenge for you to do today,let’s go
我给你们准备了七项训练
I have seven exercises for you to do.
要做三次
We’re going to go through them three times,
一共锻炼21分钟
for a 21 minute workout.
现在开始第一项——准备 这个是很有趣的
so exercise number one – be ready, thisone is fun.
我们要做两个发射的俯卧撑
We are going to do two launching pushups,
并且我们要爬回去
and we’re going to bear crawl back.
我会给你演示一下
I’ll show you some modifications.
如果你说还没准备好
If you’re like”Yeah, I’m not there yet.”
好的
Okay. no problem.
让我来给你演示一下你们应该怎么做
Let me show you what you can do.so
现在做俯卧撑的姿势
you’re going to start off in pushup position,
但是我希望你先蜷缩
but I want you to get back.
你准备发射 伏地挺身
You’re going to launch forward, and get intoa pushup.
再来一次
You’re going to do it again.
蜷缩 伏地挺身
Launch back, pushup.
你这样做 噢
So what you can do – oh,
然后爬回来准备
and then you’re going to bear crawl back, and you’re going
再来一次
to do it again.
改变姿势 你可以用手爬这前进 俯卧撑
So for modification you can walk your hands forward.
向前跳 把手伸展开
pushup,jump forward, walk your hands out,
伏地挺身 然后爬回去
pushup, and then bear crawl back
第二 你需要一个盒子
Then number two, you’re going to need a box
你需要跳上去
You’re going to need something to jump on.
我建议你有三个下蹲起跳的动作
I want you to give me three jump squats,
然后跳到盒子上
and then jump onto the box. so it’s
一 二 三
one, two, three.
无论何时你跳到盒子上
Anytime you jump on the box
或者落地 一直保持下蹲的状态来保护你的膝盖
or land, always land right into a squat to protect your knees
第三 坐仰卧起坐 并且出拳
Number three: you’re going to do sit-ups with punches.
我们可以像这样做
So we can actually do this.
把脚翘起来 做仰卧起坐
Put your feet up and do some sit-ups,
如果你喜欢 也可以出拳
if you would like, and punch.
如果你不喜欢把脚抬起来
If you don’ t want to put your feet up put them
就把脚放地上 做同样的动作 仰卧起坐
on the ground and do the same thing. Sit-up,
出拳两次
two punches.
你也可以把脚
You can also put your feet
抬起来 如果你不想用盒子 就把它们保持这样的状态
up if you don ’ t want to use the box and just hold them up here,
看哪个动作最有挑战性
and just see which version is more challenging for you.
这是第三
That’s number three.
第四 你需要
Number four: you’re going to do
准备好俯卧撑的状态
– you’re going to start in pushup position.
我称它为带有蜘蛛侠踢的爬山者
This is what I call a double mountain climber with a Spiderman kick through.
把你的脚向前跳 去触碰你的手和背
So you’re going to jump your feet up to your hands and back,
用一只脚 伸出来
then take one foot, step it up,
踢过去
and kick through.
再返回
Put it back.
向前向后跳 踩 踢
So you’re jumping forward and back. Step,kick.
这是练习四
That’s exercise number four.
第五 你需要一个沙袋
Number five, you’re going to need your sandbag
或者你需要一些砝码
or you could use some weights.
带着这些重量 做下蹲
We’re going to do a squat with two presses.
做一次下蹲 向上举起两次
So you’re going to do one squat, press up for two.
一个下蹲 举起两次
One squat, press up for two.
这是第五
That’s number five.
第六
Number six.
我喜欢这个 特别有趣
I like this one.that’s a lot fun
如果你们喜欢深蹲
For those of you who like dips
就可以做立卧撑跳
you’re going to do a dip burpee.
把手放下 把腿伸开
So you’re going to put your hands down, jump your feet out,
两次下蹲 跳回来
two dips, you’re going to jump back,
或者跳起来
and jump up.
开始之前 你需要确保知道凳子
So make sure you know where your bench or your chair
或者椅子在哪
before you begin.
跳这伸开 或者慢慢展开
Jump your feet out, or you can step them out.
做两次下蹲 跳回来 站起
Give me two dips, then jump your feet back, and stand up.
这是第六
That’s exercise number six.
是的
Yes.
第七 最后一个练习
Number seven, your last exercise.
这个非常有挑战性
This one’s very challenging.
我给你展示一下
I’m going to show you a modification
以防你们没有准备好
in case you guys aren’t ready for this yet.
用一条凳子 脚放上去
Use a bench to put your feet on.
成俯卧撑姿势
You’re going to be in pushup position,
把一只手用手肘支撑
and you’re going to go down one elbow at a time,
向后伸直
and then back up.
另一个动作 你不需要凳子
A modification: you don’t need the bench.
你只需要把脚放地上 做相同的动作
You can just put your feet on the ground and do the same thing.
这就是第七
And those are the seven exercises.
非常好 朋友们
Awesome job, you guys!
你挑战了吗
Were you challenged?
我已经挑战过
I know that I was.
这真的是特别难的训练 但也只有二十一分钟
This is a tough, tough workout, and only 21 minutes long.
它非常有用 今天我做的还挺好
It’s pretty awesome.so great job today
我希望你们能享受它
I hope you guys enjoyed it.
我是 ATHLEANXX for Women 的 Meliss
My name is Melissa for ATHLEANXX for Women,
期待下次见面
and I’ll see you guys next time.

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视频概述

七步教你燃烧全身脂肪

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视频来源

https://www.youtube.com/watch?v=Z02dXz61chw

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