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女子肩臂燃脂训练 – 译学馆
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女子肩臂燃脂训练

Women’s Arms and Shoulders Workout (UPPER BODY BURNOUT!!)

嘿 伙计们
Hey, you guys!
我是Athlean–XX女性健身 梅丽莎 今天我为你准备了肩臂燃脂训练
I’m Melissa for Athlean–XX for Women, and today I have an arm and shoulder burnout for you.
来吧
Let’s go!
那么 接下来该怎么做
All right.So here is how we are going to down
开始你需要用到哑铃 最好重一点 因为我们要
You’re going to need to start with some weights, preferably heavy weights because we’re going
十个ManMaker
to do 10 man makers.
记得怎么做吗?
Remember what those are?
双手位于身体两侧 下蹲
You’re going to start with your hands down by your sides, you’re going to squat down,
哑铃置地 向后跳
put the weight on the ground, jump your feet back.
做一个俯卧撑 一个划船
Do one pushup, and one row.
现在 再来一个俯卧撑 用另一个胳膊划船
Now pushup again, and row with the other arm.
脚向前跳 上举哑铃
Jump your feet forward, and then press the weight up.
就是这个
That’s one.
在我们开始HIIT前 先做十个
Give me 10 of those before we begin the HIIT workout.
完成十个 直到最后你都不用再做这个了
So after 10, you’re not going to need those anymore until the end.
你需要一个沙袋 如果你更喜欢用这些哑铃做弯举
You’re going to need a sandbag, or if you prefer these weights to do curls with and
俯卧撑 那时你可以保留哑铃
press ups then you can stay there.
你不一定非得用沙袋
You don’t have to have a sand bag.
我刚好有个在这儿 我更喜欢用它
I just have one here and I prefer to use it.
那我们继续
So there we go.
下一组训练是一个HIIT训练 高强度间隔训练
So the next part of the workout is a HIIT workout; High Intensity Interval Training.
我给你准备了六个训练
So I have six exercises for you.
我们将完成两组 十个动作一休息 运动五十秒
We’re going to go through them twice, for 10 rounds of rest, and 50 seconds of work.
下一步训练仅需12分钟
So this next part of the workout is just going to be a 12 minute workout.
如果你想做双倍的训练 做24分钟的这些手臂训练也可以 完全看你
If you want to double it, do 24 minutes of these arm exercises; totally up to you.
不一定非得做
You don’t have to.
这是我的建议
This is my recommendation.
所以第一个训练是(直臂)平板支撑
So the first exercise is holding a plank.
50秒内 你只需支撑着就可以了
So for 50 seconds you’re just going to hold the plank.
手放在肩下方 身体成一条直线 你的双臂很结实
Your hands are under your shoulders, your body is flat, and your arms are strong.
听到哔哔声 你可以休息10秒
When it beeps you have 10 seconds to rest.
你可以晃动身体(放松)
You can just kind of shake it for a second.
然后 开始时 你要上下(小臂 大臂交替触地)
Then when it begins you’re going to go down, up.
做50秒
You’re going to do this for 50 seconds.
一会它会哔哔响
Then it will beep.
休息
You’ll have time to rest.
拿起沙袋或者哑铃
Grab your sandbag, or your dumbbells.
我会抓住这些 做弯举
I’m going to grab these and we’re going to do curls.
直立弯举50秒
Straight curls for 50 seconds.
完成后 做推举
After your curls you’re going to do press ups.
如此 如果你已用哑铃完成弯举 如果你想的话 可以做推举了
So if you’ve been doing curls with your weights, now you can do press ups if you would like.
推举起来 高过头 像这样
You can just press it up over your head like that.
或者 我更喜欢沙袋 你像这样做
Or, I prefer the sandbag, and you do it like this.
这是第四个练习
That is exercise number four.
第五个 这才是真正的挑战
Number five – this is really challenging.
我觉得我已经让你逐渐过度到难度稍大的训练了
I kind of feel like I’ve been easing you into the tougher workouts.
这是比较难的练习
It’s tougher exercises.
接下来从印度式俯卧撑开始
So you’re going to start off with a dive bomber.
屈体俯卧撑姿势准备
You’re in the pike pushup position.
依次抬起头 鼻 胸
You do head, nose, chest, up.
就像这样
Just like this.
现在反着来一遍
Then you reverse it.
然后 我想要一个屈体俯卧撑和一个胸部下压
Then I want a pike pushup and a chest press.
就是头向下 然后胸下压
All that means is that I went head down, and now I’m going to go chest down.
这个练习就完成了
So this is the exercise.
所以胸部下压并不是完全俯卧撑
So the chest press is not a full pushup.
你始终都保持屈体俯卧撑的姿势
You’re still kind of in a pike position.
这是第五个训练
That’s exercise number five.
最后一个 我最喜欢的 你要做俯卧提膝 因为这个
And the last one, you’re going to be doing my favorite lay down knee drive because you
你要做很长时间
can do this exercise for a long time.
燃脂真的非常快
It just starts to burn really fast.
这不像是做俯卧撑-俯卧撑更难
So it’s not like you’re doing a pushup – pushups are harder.
它不像是有人坐在你背上 你做俯卧撑
It’s not like you’re doing a pushup with someone sitting on your back where you feel like it’s
你认为你不可能做到的那种
impossible.
这些你可以坚持做下去 并且还能燃脂
These, you can keep going, but it burns.
这就是我喜欢这项训练的关键
That’s what I like about this exercise.
它重点训练三头肌
It hits the triceps.
如上是你的六个训练
So those are your six exercises.
当你完成12分钟练习 再次拿起你的哑铃 最后做10个ManMaker
When you’re done with this 12 minute workout grab your weights again and I want 10 last man makers.
然后你就可以休息了
Then you can go.
干得好 伙计们
Awesome job you guys!
我希望你能享受肩臂燃脂
I hope you enjoyed that arm and shoulder burnout.
我一直喜欢这些 因为穿上短背心时感觉不错
I love ones like that because it always make me feel good when you put on the tank top
而且你的手臂看起来会很漂亮
and your arms are looking nice.
总之 今天很棒
So anyway, good job today.
我是Athlean-XX女性健身的梅丽莎 我们下次见
My name is Melissa for ATHLEANXX for Women, and I will see you next time.

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视频概述

一个针对女性的肩臂部燃脂训练,分六个小练习。

听录译者

收集自网络

翻译译者

Patricia

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L

视频来源

https://www.youtube.com/watch?v=G96muLoIbEE

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