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4招练就完美手臂 – 译学馆
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4招练就完美手臂

Womens’ Triceps Workout (4 MOVES FOR PERFECT ARMS!!)

嗨 大家好!
Hey, guys!
我是纤动女性的健身教练艾米·乔 今天我们要做一项锻炼
I’m trainer Amy Jo with ATHLEANXX for Women, and today we’re going to do a workout to tone
锻炼手臂背面 肱三头肌
up the back of the arms; the tricep.
我们开始吧!
Let’s do it!
我们的第一项运动叫法式推举
So our first exercise is called a skull crusher.
你需要一把长凳和一对哑铃
You’re going to need a bench and a dumbbell.
你要全部躺下
You’re going to lay all the way back.
你也可以用两个哑铃 或者甚至是杠铃
You can use two dumbbells as well, or even a barbell.
这个哑铃 你要举在你头的正上方
This one, you’re holding it right above your head, and I’m bending at my elbow, and extending.
挤压肱三头肌顶部
Squeezing the tricep at the top.
看我是怎样只运动前臂了吗
You see how only my forearm is moving?
这是正确的锻炼方法
That’s called perfect form.
所以我们这个动作要做十下
So we’re going to get 10 here.
不要这样
None of this.
不要像这样摆动 好吗
Don’t swing back like this, okay?
伸展
Extend.
像门上的铰链一样
Hinge on the door.
再来五下
Five more.
五 四 三
Five, four, three.
还有两下
Two more.
一路向上挤压
Squeeze all the way up.
最后一下
Last one.

And one.
这让我们可以在这儿直接做窄距卧推
So this allows us to go right into a narrow press right here.
所以这组动作我们要做10个
So we’re going to do 10 of these.
手肘轻擦肋骨
Elbows brush the ribs, and then you’re flexing the triceps at the top.
我们开始吧
Here we go.
这组动作我们做12次
We’re going to do 12 of these.
11 10
Eleven, ten.
至顶部时收紧肌肉
Flex at the top.
九 八 七 六 五
Nine, eight, seven, six, five.
向上推 四
Press through. Four.
一直向上 三 再来两个
All the way up. Three. Two more.
二 还有一个 最后一下
Two. One more. Last one.
挤压 最后一下 很好
Squeeze. One. Awesome.
现在我们来只练手臂
Now we’re going to focus on one arm only.
现在你把它举低一点 向上
So now you’re going to take it a little bit lower
然后推向你身体的正中心
and you’re going to press to the center of your body.
弯曲落下 这动作做10下 九
So come down, 10 on here. Nine.
这一组做完后我们换手臂
Then we’ll switch arms.
八 七
Eight. Seven.
力量集中在肱三头肌 六
Focus on the tricep. Six.
顶部收紧
Flex it at the top.
五 四 三
Five, four, three.
还有两下
Two more.
二 最后一个 好
Two. Last one. Good.
你得通过举重给它们塑形
You’ve got to lift weights to sculpt them.
换另一侧 下降 轻擦肋骨 推向身体中心
Other side, coming down, brushing the ribs, and press to the midline of the body.
九 用力收紧
Nine. Flex hard.
八 一直往上推
Eight. Press all the way up.
七 六 五 四 三
Seven, six, five, four, three. Awesome.
再来两个 二 让这些变得有价值
Two more. Two. Make it count.
推 一 非常好
Push. One. Great job.
如果你有重量轻一点的哑铃 你可以继续做到15个 继续接着做
So if you have a little bit lighter weight and you can continue to make it 15 go ahead and do that.
锻炼这个肌群不不会有挫败感
You won’t feel failure in that muscle group.
好的 我们最后一项运动直接在凳子后端做 或者你可以使用柜台
Okay, so our very last exercise is right off the edge of the bench, or you can use a countertop,
你的沙发 椅子
your couch, a chair; right off the side here.
手的摆放位置是掌根相对十指朝外 而不是十指向前
You want to position your hands so they’re on the outer parts, rather than facing forward.
就这样 好的 这是集中训练手臂背面
Right here, okay? So this is going to target the back of the arm.
好 窄握卧推
Okay. Narrow push.
准备好了吗? 我们开始 十 一直向上
Ready? Here we go. Ten. All the way up.
用力收紧
Flex hard.
九 保持身体笔直
Nine. Keep that body straight.
八 七 六 五 四 三
Eight, seven, six, five, four, three.
最后一下 非常好
Last one. Great job.
所以这是四组动作的第一组
So that was one round of four great exercises for the back of your arm.
完成后 或许可以再来两组或三组
Complete that, maybe, two, or three more rounds
我告诉你 你要给你的肱三头肌塑形
and I’m telling you, you’re going to sculpt those triceps.
你要去爱他们 爱你穿上背心的样子
You’re going to love them, you’re going to love how you feel and look in tank tops, and
他们明天会变得酸痛 这样你就知道你做了很棒的运动
they’re going to be sore tomorrow. So you know you did something awesome.
给我们点赞 在下方评论 可以给我们看看你全新的肱三头肌的照片
Leave us a thumbs up, comment below, show us some new tricep pictures.
我们爱看你们传播的正能量
We love to see the inspiration that you guys are out there spreading.
谢谢你加入我一起锻炼 我是教练艾米·乔 下次再见
Thanks for joining me. I’m trainer Amy Jo, we’ll see you next time.

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视频概述

夏天就要穿无袖穿背心才够清凉 跟着艾米教练一起训练你的肱三头肌吧

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https://www.youtube.com/watch?v=VQjN0Yl1v4E

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