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.
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
to do 10 man makers.
Remember what those are?
You’re going to start with your hands down by your sides, you’re going to squat down,
put the weight on the ground, jump your feet back.
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.
Jump your feet forward, and then press the weight up.
Give me 10 of those before we begin the HIIT workout.
So after 10, you’re not going to need those anymore until the end.
You’re going to need a sandbag, or if you prefer these weights to do curls with and
press ups then you can stay there.
You don’t have to have a sand bag.
I just have one here and I prefer to use it.
So there we go.
So the next part of the workout is a HIIT workout; High Intensity Interval Training.
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.
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.
You don’t have to.
This is my recommendation.
So the first exercise is holding a plank.
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.
When it beeps you have 10 seconds to rest.
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.
You’re going to do this for 50 seconds.
Then it will beep.
You’ll have time to rest.
Grab your sandbag, or your dumbbells.
I’m going to grab these and we’re going to do curls.
Straight curls for 50 seconds.
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.
That is exercise number four.
Number five – this is really challenging.
I kind of feel like I’ve been easing you into the tougher workouts.
It’s tougher exercises.
So you’re going to start off with a dive bomber.
You’re in the pike pushup position.
依次抬起头 鼻 胸
You do head, nose, chest, up.
Just like this.
Then you reverse it.
Then I want a pike pushup and a chest press.
All that means is that I went head down, and now I’m going to go chest down.
So this is the exercise.
So the chest press is not a full pushup.
You’re still kind of in a pike position.
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
can do this exercise for a long time.
It just starts to burn really fast.
So it’s not like you’re doing a pushup – pushups are harder.
It’s not like you’re doing a pushup with someone sitting on your back where you feel like it’s
These, you can keep going, but it burns.
That’s what I like about this exercise.
It hits the triceps.
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.
Then you can go.
Awesome job you guys!
I hope you enjoyed that arm and shoulder burnout.
I love ones like that because it always make me feel good when you put on the tank top
and your arms are looking nice.
So anyway, good job today.
My name is Melissa for ATHLEANXX for Women, and I will see you next time.